Tag Archives: Goofy

Trail Running, Ultra Marathon Training

Ultra Marathon Training Plan

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Over the last few weeks I have been reading the book, Relentless Forward Progress, which is a guide for running ultra marathons and includes several training plans for distances from 50K to 100 miles. I opted to use a 50-mile maximum week training plan for my first 50-mile ultra.  Of course, as usual I have adapted the program to fit my own needs and to incorporate the various races I have scheduled over the course of the year leading up to my November 3rd ultra event. Similar to the Goofy Challenge Training Plan the training schedule for an ultra relies heavily on back-to-back runs on the weekends only more so than the Goofy as well as increased “time on feet” and volume of mileage.

I have one goal for this event…finish in the upright position.

So here it is! My ultra marathon training plan complete with two initial ramp-up weeks and one recovery week afterwards. The program starts Monday May 7, 2012.

Week

Mon

Tues

Wed

Thur

Fri

Sat

Sun

Ramp-up Week 1

 Rest 5 mile 3 mile 5 mile Rest 10 mile Rest
Ramp-up Week 2

Rest

 5 mile 3 mile 6 mile Rest 10 mile Rest

Ultra 1

 Rest 6 mile 5 mile 6 mile Rest Rest 12 mile
Ultra 2 Rest 6 mile 5 mile

6 mile

Rest

 5 miles 14 mile

Ultra 3

 Rest

6 mile

 5 mile 6 mile

Rest

16 mile

5 mile

Ultra 4

 Rest

5 mile

 3 mile 5 mile

Rest

14 mile

5 mile

Ultra 5

 Rest

7 mile

 5 mile 7 mile

Rest

16 mile

5 mile

Ultra 6

 Rest

7 mile

 5 mile 7 mile

Rest

 18 mile

5 mile

Ultra 7

 Rest

7 mile

5 mile

7 mile

Rest

 18 mile

5 mile
Ultra 8 Rest 6 mile 4 mile 6 mile Rest 14 mile

5 mile
Ultra 9 Rest 10 mile 5 mile 8 mile

Rest

Rest/RAIN Ride*

 21 mile

Ultra 10

 Rest 10 mile 5 mile 7 mile

Rest

  12 mile 10 mile

Ultra 11

 Rest 7 mile 5 mile 7 mile

Rest

  EC* Trail Half +9 5 mile

Ultra 12

 Rest 6 mile 4 mile 6 mile Rest 14 mile

5 mile
Ultra 13 Rest 9 mile 5 mile 7 mile Rest 24 mile

5 mile

Ultra 14

 Rest 7 mile 5 mile 7 mile Rest DINO* 15K 18 mile

Ultra 15

Rest

6 mile

4 mile

 6 mile

Rest

 Rest

 DL Half*

Ultra 16

Rest

5K/Cruise*

 5K/Cruise* 5KCruise* 5K/Cruise* Rest

Rest

Ultra 17

Rest

10 mile

 5 mile 7 mile Rest 24 mile

5 mile

Ultra 18

Rest

7 mile

 5 mile 7 mile Rest 18 mile

10 mile

Ultra 19

 Rest 7 mile 5 mile 3 mile Rest Heritage Trail Marathon +5

Rest

Ultra 20

 Rest 6 mile 4 mile 6 mile Rest DINO* 15K & Wine @ the Line 5 mile

5 mile

Ultra 21

 Rest 7 mile 5 mile 7 mile Rest 25 mile

5 mile

Ultra 22

 Rest

5 mile

 5 mile 7 mile

Rest

 Purdue Half* +5

Rest

Ultra 23

 Rest 5 mile Rest 7 mile Rest 10 mile

5 mile
Ultra 24 5 mile Rest 3 Mile Rest 2 mile Ultra!

2 mile
Ultra 25 Rest 3 mile Rest Rest 5 mile Rest

Rest

So this is a VERY busy training/race schedule for me.  I’m looking forward to lots of trail running in Eagle Creek State Park and even travelling down to Spencer, IN a couple times to see what the trails look like for the ultra.

Happy Training!

Brian

Follow me on Twitter @TheRunningMan23

Goofy Training, Marathon Training

Goofy (Dopey) Packing!!

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The time has come to make the packing list for the 2012 Disney World Marathon Weekend!  This year is a bit different for me since I’m packing for not one, NOT two, but THREE RACES!  I must be well…..Dopey!

The List:

  • Running Waivers x2 – I can print them at the Expo, but why have an extra step…I want my BIBs NOW!
  • Running Shoes x 2 –  A single pair may not be dry by the time the marathon rolls around at 3am after completing the half the previous day!
  • Running Socks x 3 pair – I use Under Armour Socks
  • WDW Radio Running Team Shirts x3 – Gotta Represent!
  • WDW Radio Running Team Bandanas x 3 – Still Representing!
  • Under Armour Cold Gear – 2 tops & 2 bottoms – It’s usually in the mid-30s on the morning of the races and one year there was freezing rain…
  • Combos Snacks – Pizza or Cheddar Cheese Flavor (I just like ’em)
  • Running shorts x 3 – A little extra warmth and wind resistance…down there.
  • Gels – I use Pacific Labs Accel Gels since they have a little protein to improve endurance
  • Body Glide – A must for multiple races!
  • EAS Shakes x3 – For recovery…of which there is very little between these races so nutrition is extra important!
  • iPod – Gotta make sure I can shuffle everyday
  • iPod arm case – I’m not carrying it for 42.4 miles…it’ll get heavy!
  • yurBuds – Gotta have these or I can’t use my iPod…small ear lobes
  • Knee braces x2 – What? I’m not superman….it’s 42.4 miles!!
  • Extra safety pins for pinning on the bibs (I need 8 total)
  • Bio Freeze – Good to have Saturday….praying there’s some left Sunday…
  • Ibuprofen – For Monday….and the rest of the week too.
  • More ibuprofen….
  • BlackBerry – For updating Facebook & Twitter along the course as well as camera purposes
  • Large Trash Bags x 3 – For extra warmth – Hefty Hefty Heeefty!
  • Fuel Belt – To carry gels and such
  • Sport watch or GPS device – If you so desire!

Ok, if I sat here longer I could probably think of other things to add to the list but these are my minimums for MY trip.

Hope to see some of you down there at Disney either running beside me or cheering me on as I run by!

Happy Training!

Brian

Marathon Training

I must be crazy errr…or Goofy in this case.

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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!

Happy Training!

Brian