Today I ran a whopping 19.2 miles toward my Goofy Challenge training. I did a 5 mile walk yesterday to mimic a “Goofy Weekend Experience”. It felt good to do some distance, but I was dragging those last 6 miles. One thing I still need to work on is pacing. My Garmin is helping a lot, but I still find myself speeding up too soon in the overall distance. And I could have used another Accel Gel today too.
I’m thinking of trying to add some Accel powder to my drinking water [camel bak] initially since that’s what I’m used to on my shorter runs. The constant sport drink seems to do my system better than the Gel “dump” every 45 minutes.
I hope all your runs went well this weekend that you enjoyed the cooler temps!
Happy July 4th to my US readers/runners and happy Monday to all the rest! Wow, has it really been mid-June since my last blog?!?! Yikes! See, that’s what happens when you have a full-time job. It gets in the way of all the important things in life. ;-D
Over the last few weeks I have made myself NOT RUN! I know, crazy right? I took this time to do the following:
Rest & Recover from the last 20 months of training
Cross Train & lift weights a bit
Get a business trip out of the way
So now that I am all rested I am ready to start my new training program for the remainder of the summer. And speaking of new training programs, a few weeks ago I posted the basic Goofy Training Program (From Memory). Jeff Galloway and runDisney have the complete plan up again now so everyone can choose whether or not they want to use Jeff’s run-walk-run method since he includes all the details on the runDisney website. Many people have a lot of great things to say about his run/walk plan and many more have cut there half and full marathon times by implementing his training methodology. Last January I even did a little of the run-walk-run during my 1st marathon at Walt Disney World.
2011 WDW Radio Running Team before the Marathon
I ran most of the race and even did a few miles with my fellow teammates from the WDW Radio Running Team. However, since it was my first full-marathon I decided to enjoy it and walk a few steps to get needed rest so I’d have something left in the fuel tank for walking around the park on Monday!
Like I said in January if you want to run with a great group of people then look up Lou Mongello and the WDW Radio Running Team on Facebook. We raise money for the Make a Wish Foundation. Our numbers have really grown since last January! I believe we are up to 47 members on the team running a variety of races at Disney throughout the year. Running with this group makes a great event even more special since you help fulfill the wish of a terminally ill child. The team raised enough to do just that going into January and it was a fantastic feeling!
But I digress, so I had planned to tackle the Goofy next January, but as always nothing is simple. I went to a race expo in May before the Indianapolis Mini-Marathon and saw a flyer for the Indianapolis Monumental Marathon. Wanting to be prepared to “Go Goofy” I decided a pre-Goofy test was in order and signed up for the Indianapolis full-marathon which takes place November 5th, 2011. So now the dilemma. How to train for both the Monumental full-marathon AND the Goofy Challenge? Thrown into the mix was the fact that I have implemented the FIRST Training Program (mentioned this in a previous post). The answer is simple. Use the blender method! Throw it all together and hit puree! After a good blending what do you get? A Monumentally Goofy Training Program!
It’s not really all that bad, but I’m going to be working hard most days of the week. Glad I “rested” for 2 weeks!
Monday: Lift weights & Spin (Cross Training Workout #1 for FIRST)
Tuesday: FIRST Key Running Workout #1 (Intervals)
Wednesday: Lift Weights and Spin/Row (Cross Training Workout #2 for FIRST)
Thursday: FIRST Key Running Workout #2 (Tempo Run)
Friday: Lift Weights Only (Go Light)
Saturday: Long Run – The Goofy Training calls for some weekends of a long walk followed by a long run the next day
Sunday: Rest or Long Run on “Goofy” weekends
So that’s my training plan for the rest of the year. Seems pretty basic until you go back and look at what the FIRST Training plan entails (see previous posts). That regimen is rather intense! I’ll be on this plan for 8 weeks and then I’m taking a week off to go to Hawaii for vacation! 🙂 I’ll have a couple workouts there, but nothing serious since I’m on vacation! After Hawaii I’ll be back on my program for another 9 weeks until the Monumental Marathon on November 5th. After the Monumental it’ll be just 9 more weeks until The Goofy Challenge!
I’m so excited to get started! Training begins tomorrow morning!
For all my running endeavors this past year I’ve been called crazy, insane, over zealous, “special” and been asked,”Whyyyy?” as people give me that side ways look that running this much just isn’t quite right. After all I’ve logged four 5Ks, four half-marathons, a 4.5 mile drumstick dash and one full-marathon (see my schedule) in my 2010 season as a newbie runner. So what more is there? Well come January 2012 I will be just plain Goofy….as in Goofy’s Race and a Half Challenge at Walt Disney World in Orlando, FL! Garsh!
What is this challenge you ask? Well it’s simple…
First, arrive in sunny (hopefully) Orlando, FL.
Second, travel to Disney World.
Third, run the Disney Half-Marathon on Saturday morning.
Next, wake up Sunday and double Saturday’s distance by running the Disney Full-Marathon.
Finally, go to EPCOT for Churros and Dos Equis (not required, but fun!)
The prize? Not one, not TWO, BUT THREE count ’em T-H-R-E-E, three medals….Mickey, Donald & finally Goofy. Holy Cow!!! Or Holy Mouse, Duck and Dog in this case!! Now that is a lot of bling for two days of Disney fun!
So how does one train for something like this!?!? As luck would have it, Disney’s got you covered for this too! Former Olympian, world renown running coach and author, Jeff Galloway, has free training schedules (yep F-R-E-E, free) available for anyone on the runDisney.com website. There are separate training schedules for the half-marathon, full-marathon and Goofy Challenge…and a few other races at WDW as well!
The Goofy Challenge training schedule is a 28 week program and it is suggested that you’ve been running for six months prior to starting this program. I will finish my third half-marathon of 2011 on June 11th just a few weeks before I should start the 28 week program for the Goofy Challenge. I’m excited to start training for it! I used a Jeff Galloway program for the last half of my full-marathon training last year and had no trouble finishing my 1st full-marathon.
The major difference I see between a regular marathon training program and the Goofy Challenge training are back-to-back “long days” 6-8 weeks into the program. There are weekends where I will have a long run on Saturday followed by a long walk on Sunday. This prepares your body for two days of longer endurance bouts.
I like Jeff’s training program because unlike traditional running programs his training stresses the idea of recovery as a key component in training. Similar to a traditional program Jeff’s program builds distance for 2-3 weeks and then there is an “easy” week to give your body time to adapt before building again. The difference for example is that Jeff’s recovery week includes just a 3 mile weekend run after a 15 miler the previous week where a more traditional program might just drop back to 10 miles for the “easy” week. Jeff’s program really allows for more rest and recovery. This program also allows for you to have a weekend where you aren’t running all morning on Saturday! I might even be able to sleep in a little!
Like last year I will be running with the WDW Radio Running Team which raises money for the Make a Wish Foundation. We were able to raise enough money to grant a wish last year. Hopefully, we will do the same this coming January!
So, will you join me for The Goofy Challenge? How about the Half-Marathon or just the Full-Marathon? I’d love some company!
If I were a book author then this would be the final chapter of the first book in a series. As most of you know, for the past year I have been training for my first marathon which I ran on Sunday, January 9th 2011 at Walt Disney World. In those 12 months I was focused on my singular goal of running 26.2 miles while at the same time becoming healthier. In the picture below you’ll see how I looked a year ago. I’m on the right. As you can see from my aerodynamic haircut I was born to run, but hadn’t realized it yet! 🙂
That’s me on the right weighing in at 232 pounds.
I must say that I didn’t like this picture at the time it was taken, but it now has a place of honor on my refrigerator door! It’s my reminder if I ever ask myself why I’m up at 4:00am to go to the gym during the week or why I’m about to spend the better part of my Saturday running 20 miles. Now, all of that is in the past. Across the last year I lost 50 pounds training for Disney.
All this preparation led me to Marathon Sunday! I had signed up to run with the WDW Radio Running Team which supports the Make a Wish Foundation. The team was fantastic and it was an honor and privilege to run with such an excellent group of people. I must say that if you ever run the Disney marathon or half-marathon then look these folks up and join the team! They do great things and I’m sure they will continue to do great things for Make a Wish. I’d like to send out a personal “Thank You!” to Deanna and Steve on the team as I ran several miles with them before stopping for a photo at the castle in the Magic Kingdom. It was so much fun to run with two other people and the miles just zipped by running with new friends! Of course, a strong support team is also needed so another big “Thank You!” goes out to Mary Jo “Mo Jo” Collins who made sure everyone on the team knew where they were going each day, gave wake up calls/texts, and even called runners during the race for an on the run pep talk if needed! I’m sure Mo Jo didn’t sleep for the entire weekend as she operated the WDW Radio Running Team’s Central Command for the entire weekend! Thank You to the rest of the Running Team as well. It was fun meeting everyone at EPCOT after the race.
One final “Thank You!” goes to my girlfriend, Kate, as she put up with my training schedule the last half of the year including suffering my training diet and sleep schedule, accompanied me to the race, schlepped from the cozy Hilton Grand Vacation suite to the Disney Value Resort prior to race day and spent 5.5 hours standing in three places waiting to see me along the course during the marathon. Thank you baby! I love you so much!
Now, back to the marathon! The long awaited morning arrived and I had prepared the night before as I always do before a race by pinning my bib to my shirt ahead of time…of course I took a picture and it was the first of many.
I didn’t think I’d get my lucky number when I registered for the marathon, but low and behold good ol’ 16,450 came rolling out! (sarcasm!) I had my WDW Radio Running Team shirt and I was ready to go! I went to sleep at 8:00pm Saturday night since I had to wake at 2:30am in order to be on the bus to the start line at EPCOT shortly after 3:00am. I had my usual pre-race breakfast of Fiber One Cereal (Carmel Clusters) and added a banana for good measure. I also drank a bit of Gatorade on my way to the bus.
WDW Radio Running Team before the Marathon!
When Kate and I arrived at the EPCOT parking lot we both grabbed a cup of coffee and met the rest of the WDW Radio Running Team for a picture.
Walking to the Start Line of the Disney Marathon
Afterwards we all started our 20 minute walk from the parking lot to the Start Line! It was a chilly walk (low 40s and dropping) to the start and we arrived about 45 minutes before the race began. I was in Corral H so I was in the last wave of runners to start. The race started at 5:30am and I crossed the start line a little after 6:00am.
Marathon Start Fireworks (5:30am)
The fireworks went off for the first Corral and my group watched for the next 25 minutes as each group walked up to the start line for their own fireworks laden send off and a salute from Mickey & Minnie in full running gear! Disney definitely knows how to send you off in style! I was able to see the other seven fireworks displays before my own started me on my way!
The first few miles went by in a flash as we ran through EPCOT. The race’s ending takes runners through the World Showcase, but I wouldn’t see that area again for another 5 hours. Still I stopped to snap a couple pictures of Spaceship Earth.
1st stop, Epcot!
It was amazing running through all four of the parks! I’m a fan of Disney AND an ex-Cast Member too, but this was over the top even for me!
The Epcot Holiday Tree at the entrance to the World Showcase
I had to stop for a quick snap shot of the Holiday Tree. All the parks were still decorated for the December holiday season which was nice since I usually don’t get down to Disney this time of year.
The next thing I know I was leaving Epcot and passing the 4-mile marker where my girlfriend, Kate, was waiting for me with a small group of spectators. She had made friends with three other individuals and they stayed to cheer for each of their four runners before moving on to the next viewing spot on the course! It was great to see her and I felt energized as I took off for miles #5 & 6!
I was amazed at how quickly the miles started flying by at that point!
The clock time is for the beginning of the race, not my race time.Three more miles down! 17.2 miles to go!
By now I was approaching the TTC. That’s the “Ticket and Transportation Center” for you non-Disney folk. 😉 I had run the Disney Halloween 5K back in October so I recognized this part of the course and knew that I was not far from the the Magic Kingdom (MK). I had finally found Steve and Deanna at this point so we were really putting away the mileage. I text Kate who was waiting in front of Cinderella’s Castle to see me to tell her that I’d be there soon!
Deanna had already passed the camera. This is Steve & I running thru MK!
At the castle I left Deanna and Steve. I wanted to get a picture in front of it and how often do you get the chance for a picture sans crowds at the Magic Kingdom?!?!? I ran over, gave Kate a kiss and was back on my way. Next stop, Frontierland!
Splash Mountain in Frontierland!
The castle was at about 10.5 miles and there were no more stops for me to see friends and family for the remainder of the race. The best part though is that I felt great! I took a little extra time for pictures getting out of MK and continued on my way. I was impressed at the entertainment Disney put on whether it be live music, a DJ, characters or other ways to distract runners from the mileage ahead.
Crossing the Train Tracks at MK I ran into a Cast Member most people don’t get to photograph!Entertainment came in many forms to keep runners’ minds off the mileage.
At last I was at the half-way point! I ran 4 half-marathon in 2010 so when I reached this point I was happy that I was feeling good and was in no pain. I was dialed in and enjoying the run!
A little past this marker was the half-way point. I’m surprised I didn’t take a picture!
Again, the miles started to fly by after passing the half-way marker. Still, I took the time to stop for the occasional photo opp!
The Tree of Life!Expedition Everest!
Running through The Animal Kingdom reminded me of the Inaugural Wine and Dine Half-Marathon I ran in October, 2010. The route here was similar though it was day time for this race rather than night time like in October. Much better photos this time around!
20 Miles! The farthest I’d ever ran in training…oh boy….
During my training for the Disney Marathon I had ran 20 miles a couple times as the schedule had dictated. Now that I was at this point again I wondered what another 6.2 miles (the equivalent of a 10K!) was going to feel like. I trudged on and continued drawing energy from incoming texts from friends and Kate as well as reading comments on Facebook from the photos I had posted while on the run. It was like I was running with a group of people the entire time and it felt great to have the support behind me!
I was slowing down, but feeling good at this point. Just 4.2 miles to go!
At 22 miles I was hurting a bit though I was still smiling! Kate had arrived at the Finish Line way ahead of time and was texting me. With only 4.2 miles left I knew it was no problem to finish so I just kept at it and soon I was running through MGM Studios (oops, I mean Disney Hollywood Studios). 🙂
Running the course of the Backlot Tour was fun!
A portion of the race course for MGM was running through the Backlot Tour Attraction. This was awesome as we ran past the original Disney Airline Plane, a few Japanese Zeros from Pearl Harbor and through the Costuming building. I was happy we avoided Disaster Canyon though! If you’ve ridden this attraction then you know what I mean! 🙂
3.2 miles to go!Just past Mile 23 were tables of chocolate bars being handed out by volunteers!
Mile 23 came and went, but Disney had one more surprise for runners heading into the last 3 miles. After I passed the marker I came across tables full of mini-chocolate bars! A great tasting energy source to help get me through to the end!
The last few miles were good as I pushed forward to the final park run-through in EPCOT! The run from MGM to EPCOT was great as it followed the path along the waterway with great views of the hotels.
The Swan & Dolphin HotelSo close! 1.2 miles to go!
Once I reached mile marker 25 I felt great! I was as little as 12-14 minutes from the finish line for the last 1.2 miles! The course took us around the World Showcase countries. I got to see Lou Mongello and the rest of the WDW Radio Running Team supporters as I ran into the UK Pavilion. It was great to see a group of familiar faces cheering for me before that last mile plus push to the finish!
Being such a Disney fan I have walked around the World Showcase dozens of time…so many times that I knew it wasn’t much further after leaving EPCOT and heading toward the EPCOT parking lot before I would see my final mile marker!
The final mile marker! 0.2 miles until the finish line!
Seeing the final mile marker was bitter sweet for me. I was happy to accomplish my goal and see all the hard work from the last year pay off. However, there was that little part of me that was having so much fun that I didn’t want it to end. Of course, then I thought of Kate waiting for me at the finish line AND all the fun I was going to have in the parks that evening which spurred me on to the finish line!
Kate snapped this picture just before I crossed the finish line. She was just a few feet away!
At last I approached the finish line and saw Kate just a few feet away. She was right there for a great photo finish!
My finishers medal!
Shortly after crossing the finish line a volunteer awarded me my finishers medal. It now rests in a place of honor with my other medals. It is the largest one I have, my only full-marathon medal (so far) and I will always cherish it as my first 26.2 mile adventure!
Of course, a 26.2 mile race is cause for a celebration if there ever was one so Kate and went back to the hotel, cleaned up from the day, took a nap and headed back to EPCOT for fun, food, and refreshments. Our first stop was the Mexico Pavilion where I enjoyed a cerveza and churros!
Churros & Dos Equis!
After a couple weeks of rest from running (still working out though) I am getting ready to start training for my next race (a half-marathon) which will take place in Kansas in April. I get to run this one with a good friend of mine so I am excited to travel to see friends and run a race with them!
Not training as intensely as I have for the past year is probably the most excruciating thing I have experienced to date. When you train regularly you have a lot of energy! Now it’s taper time as my 1st marathon at Walt Disney World is just a couple weeks away. And yes, I’m full of energy!!! It’s time to cut the training down a bit though. It’s all about resting more and waiting. The upside is that all those little aches & pains that come from running a lot of mileage are starting to go away with the increased cross training and lower weekly mileage.
I had a plan of dropping 10 extra pounds before the marathon. I’m half way there! At 185lbs I’m feeling good. Having maintained that weight thru Christmas dinner at mom & dad’s house as well as surviving all the treats my GF makes thru the holidays I am even more excited to still be on track!
This week I only have one 45 minute run though I’m hitting the elliptical three other days for a good calorie burn and non-impact cross training. I’ll do a 7 miler on Sunday at slightly slower than race pace.
The week before I head South to see Mickey, I will have a couple 30 minute easy runs and then it’s time to wait the last few days until January 9th and my first 26.2 mile magical adventure! In the mean time I’m prepping with a Gear Checklist!
The Gear List:
Running Shoes & Socks!
Waiver and Bib Document for the Disney Marathon
Cold Gear tights
Cold Gear shirt
Running Shorts
WDW Radio Running Team Shirt
Knee brace (better safe…)
Running belt for GU
Body Glide
NSAIDs (for a few hours after)
GU (Carrying 8 to cover 5 hours)
EAS protein (for immediately after the race)
Optional Gear to Prepare for potential Weather during the Race
Sun Screen
Flippers
Snow Shoes
Snorkel & Mask
Parka
Snake Bite Kit
Scarf
Boogie Board
Skis
Poncho
Ice Melt
Umbrella Hat
Life Preserver
Whatever you’re training for have fun and I’ll be writing about my 26.2 mile magical adventure soon enough!
Running Down a Dream 23's Blog 