Tag Archives: Indianapolis Monumental Marathon

2014 and Beyond…a Look Forward

2014 is a big year!  Lots of goals and most of these relatively short term goals are to prepare me for 2015 and the charity run we have planned that will take the DAWS Spinal Muscular Atrophy Running Team (S.M.A.R.T.) 500 miles from The Walt Disney Family Museum to the gates of Disneyland after which we will run the Dumbo Double Dare to top off the mission to raise awareness and funding for research on Spinal Muscular Atrophy, a genetic disease that is the #1 killer of children under the age of two years.

So how does one prepare to run 19 back-to-back marathons to equal 500 miles then think it’ll be a walk to run another 19.3 miles around Disneyland? The answer: Lots of planning!

Screenshot 2014-02-15 13.22.55

I need to bring my physical self to a whole new level and I plan to do that by training for three BIG events in 2014 with several smaller events sprinkled in for continued motivation and fun. You can checkout my full race schedule here! Let me know if you’ll be at any of the races and we can meet-up for a pre-race  photo while we still look good!

Event #1: The Hendrick’s County Park-2-Park Relay

This run spans 45 miles. I will run it solo (I’ll have a support crew) on June 14, 2014. The event is timed and the cutoff is 9-hours. This will be the most difficult event of the year due to the cutoff. This ultra marathon event will be a huge push for me. I am planning on dropping 25 pounds to reach my best performance weight prior to this event, but it is the staging ground for all other events in 2014.

Event #2: Ride Across INdiana (RAIN Ride)

This ride will take me 164 miles across the state of Indiana in a single day. On July 12, 2014 I’ll ride this event with a group of friends so this should be a fun event, but I will not let the future fun detract from the fact that I’ll need to spend quite a bit of time in the bike saddle in order to prepare myself to go the distance.  Thank goodness this one has a lunch break around the halfway mark!

Event #3: Cedar Point 70.3 Triathlon

I am in the process of becoming a triathlete and with this event on September 7, 2014, I will earn my place as a more all around athlete. This event includes a 1.2 mile open water swim, 56 mile bike ride and a half marathon. This one is a little scary as I haven’t swam any distance at all in the last 20 years and before that it was just laps during swimming in middle school…good times!

The Plan

Training for three events is taking a lot of patience and planning. Currently I am doing two-a-day workouts in the morning and at lunch with a long run on Saturdays and a long bike ride on Sundays. The cross training is helping my recovery from any one workout. I usually swim in the mornings three days a week, and then also lift and bike in the mornings two days a week. Across lunches I’ll either do the elliptical for 60 minutes or run either a tempo run or do intervals. If I need a rest day then I take one and I have planned in pull back weeks where I drop my training volume significantly in order to let my body rest that week.

I was already trained to run a full marathon at Disney so it’s good to be starting from a solid fitness base. Dialing in my nutrition will be an important part of the training as will my recovery efforts. Nutrition will be 70% of the training as I must reach a healthy performance weight in order to maximize my training and push the envelope on training volume when I need to.

Of course, on September 8, 2014 what’s a guy to do considering all three of the big events will be completed? Easy, I “start” training for the Dopey Challenge at Walt Disney World coming up in January 2015.

I have a half marathon planned in October and in November I have a full marathon and a 30-mile ultra marathon on back-to-back weekends. I’ll be 8 weeks out from the Dopey Challenge at this point and poised to run a great series of races across four days!

I’m hoping to take a lot of pictures and have a lot of fun this year as I reach my short term  fitness goals to prepare me for 2015 and the DAWS  running team’s 500 Mile Challenge.

So expect a LOT of race recaps this year!

Happy Training!


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FIRST day back…pun intended

After two weeks off from running I hit the treadmill this morning at 5:00am for my 1st FIRST Key Workout in what seemed like a lot longer than 2 weeks! Key Workout #1 each week is Interval Training and today called for 1-kilometer repeats (x5) at an approximate 8:10/mile pace.  For those who can’t do kilometer to mile conversions in their head… 1 kilometer = .62 miles.

The first three intervals were good, but I could tell I had lost a little speed over the last couple weeks. The last two were a bit more brutal. I was toggling between 7.4 and 7.3 mph on the TM for the last two intervals. I also slowed down a bit more for the 400m RIs for the last to Rest Intervals to 5.0mph.

Tomorrow is a cross training and lifting day. I plan to take a step back on the cross training intensity so I can focus more on the Key Running Workouts.  The cross training days will be for recovery from here on out!

Happy Training!


Monumentally Goofy Training Program

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:

  1. Rest & Recover from the last 20 months of training
  2. Cross Train & lift weights a bit
  3. 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!

Happy Training!