Tag Archives: runDisney

The Dopey Challenge

Are you Dopey enough?  Of course you are!
Are you Dopey enough? Of course you are!

It’s already started. People are asking that very important question.

How do I train for the Dopey Challenge?

For many, the Dopey Challenge may be the closest they ever get to running an ultra marathon…it seems I may have said something similar to this about a piddly little race called the Goofy Challenge a couple years ago…I’m joking obviously as both are very much a challenge! However, now we can officially be Dopey!

An ultra marathon is defined as any distance beyond the 26.2 mile marathon distance in a single day, BUT most ultra marathoners will tell you that the respect of ultra runners start at the 50 mile marker and not a step before. Anything less is just a “marathon plus”.  The Dopey Challenge will cover 48.6 miles across four days while the shortest official ultra will cover a minimum of a 50K (31.069 miles) in a single day. However, I digress as this post is about the Dopey Challenge.

I’ve decided to post “unofficial” training plans for the Dopey Challenge for my personal use. I’m basing the plans off my experience from training for relays (64 miles), two Goofy Challenges, multiple marathons, half-marathons and other shorter races. My educational background is in Movement and Sport Science double majoring in Exercise and Fitness.

Disclaimer: You should always consult your doctor before beginning ANY exercise program regardless of previous experience.  If you want to use a plan posted here then it is your choice. It’s freely posted on the web and you use the plan at your own risk.

Here are some general guidelines to get you started before I post my training plans:

  1. Start now or as soon as you consult your physician.
  2. Don’t wait or only wait until after you consult your physician.
  3. Start slow regardless of previous experience
  4. Start slowly building your mileage to 50 miles per week over the next several months. (Dopey = 48.6 miles)
  5. Get yourself used to running back to back to back to back days with increasing distance. Start this process slowly and take a few months to build your base miles and consecutive running days.
  6. Cross train. Bike, lift, spin, row, swim, whatever, but do something more than just run and do it weekly until December.  Preferably cross training should use something else besides your running muscles.

Happy Training!

Brian

Recovery

Recovery is perhaps the most difficult thing for someone after the big event. Whether it’s your first 5K or your second unofficial Goofy Challenge there is a mixed bag of emotions that come with crossing the finish line.  Joy, relief, determination, excitement, the feeling that you WON’T be doing THAT again anytime soon, and the realization 24 hours later that you can’t wait to do it again…and better this time.

Besides recovering emotionally there is of course the physical component. There are some things you can do immediately post race to help your body recover “faster”.  I put the word faster in quotes because time to recovery is relative to the individual and is a complicated equation.

Here are just a few things that effect time to recovery.

  • Age
  • Training Time for the Event (did you train for it or foolishly jump in over your head? …like me)
  • Previous training (high school track doesn’t count unless you never stopped)
  • Nutrition –> A lot goes under this one
  • Rest (immediately after the event AND the weeks following)
  • Rehab
  • Time
Age

We can’t do a lot about this one except keep training as that is the only way to minimize the effects of one more trip around the sun. Anyone who tells you otherwise is probably trying to sell you something. You can’t outrun time.  Just ask Captain Hook.

Training Time for the Event

Did you give yourself enough time to train for the event or did you wait until you had the bare minimum time to start a program? A lot of people will take 16-20 weeks to train for a marathon and 12-16 weeks for a half marathon. When I decided to run my first marathon I gave myself a year to train with a LOT of mile markers along the way.  I ran three 5Ks, one 4.5 mile race and four half marathons on my way to running my first marathon at Disney.  Preparation is key. Make the decision and go for it.  When you are well trained recovery takes less time.  Now days, I only need a day after a half marathon and I’m back full force 2-3 days after a full marathon.

Previous Training

Is this your first rodeo or is this your 6th or 60th marathon?  If you continue to train (with periods of rest and cross training) then recovery will be easier and faster. Only training for eight weeks a year for your annual event will be a trip to eventual injury.  Believe me, it’s harder to start over than it is to slow down a bit, but still keep going.

Nutrition

There is so much under this one that I could right about.  Here are some general recovery tips concerning nutrition.

  1. Hydrate
  2. Fuel before, during, and after a race.
  3. Hydrate
  4. Take in some protein within 30 minutes of ending the event.  Add some carbs to make it even better. I use EAS shakes.
  5. Hydrate
  6. Don’t forget some electrolytes
  7. Don’t over hydrate
Rest

This should be an obvious one, but there are times when after a race that you don’t want to go rest…ahemDisneyRacesahem.  Still, try to get as much rest as possible as soon as possible. After my first Disney marathon I went and took a three hour nap before hitting the parks. Taking it easy is good. Sitting and being off your feet is better.  Sleep is best.

Rehabilitation (Rehab – They tried to make me go…)

This refers to those other things you can do such as:

  1. Ice bath or ice pack
  2. Compression gear
  3. Elevation of the legs
  4. Stretch
  5. Foam Roller
  6. Massage
  7. The Stick
  8. Chiropractor

Many of these can and will speed recovery if used properly. I’ve used ALL of these.

Time

You can’t help but give yourself time to recover. It takes, well, time. After my first Goofy Challenge I was surprised that it took me a month before I felt 100% again and started running again and was able to actually train. I’ve made it a habit to give myself time off after a race and really rest.  I still am active, but in other things besides running.  After my impromptu Goofy Challenge a few weeks ago I focused on weight lifting, short runs of 1-3 miles, and a lot of biking and elliptical.  I just took the time to enjoy working out and not run allowing time for those running muscle to recover.

Happy Recovery!

Brian

You can also follow me on Twitter  @TheRunningMan23

Goofy Challenge Recap – Part II

“Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” -Mike Fanelli

Whenever I run a marathon I begin to think of all the motivational quotes that have inspired me.

“There will be days you don’t think you can run a marathon. There will be a lifetime of knowing you have.”

Beer Run•ner (noun): 1. Someone equally devoted to fine beer appreciation and an active, healthy lifestyle.

After psyching myself up a bit I’m ready.

I always set up my marathon gear the night before and for Disney races this time is especially important since once you leave your resort the possibility of getting back should you forget something is nearly impossible.

Bib pinned on the night before! Ready to go!
Bib pinned on the night before! Ready to go!

Getting to see and run with friends is one of the best parts of Disney Marathon Weekend.

Me, Lori, and Mitch on Marathon Morning
Me, Lori, and Mitch on Marathon Morning

The marathon was a mental battle. The lessened training due to illness along with the half marathon the day before made this race one of the toughest (read painful) races that I have ever run. In addition to being one of the most painful races I have ever run it was also one of the most fun and exciting races that I have ever run. I pushed myself to the mental edge and persevered. Now, with that being said let me show you how much fun the race really was!

Full start

The best part about the race as you might imagine is running through all of the parks!

Running into The Magic Kingdom
Running into The Magic Kingdom

The only hill besides the on and off ramps is “Contemporary Hill”. Chances are unless you’ve stayed at the Contemporary Resort or ran a Disney World race you don’t know about this “little hill” which brings many runners to a walking pace. The picture may not do it justice but the grade is significant.

Contemporary Hill!
Contemporary Hill!

The next best thing to running through the parks is all of the characters you see along the way!

Captains Jack and Barbosa
Captains Jack and Barbosa

I was surprised at how fact the first 11 miles went by!

Mile 11
Mile 11

The new course for the marathon allowed us to run around the Disney World Motor Speedway. This was the first time I had seen the inside of the track!

WDW Motor Speedway
WDW Motor Speedway

And the Cars characters were out in force!

Mater!
Mater!

Running through Animal Kingdom is always awesome!

Screen shot 2013-01-27 at 8.53.47 PM

Again this year I did NOT have time to ride Everest, BUT this is on my to do list for a future Disney Marathon

Everest!
Everest!

Another change in the marathon course this year was getting to run through the Wide World of Sports including where the Braves conduct spring training!

The stadium was fun to run through and soon enough we had rounded the bases and were off! This whole running the infield made me want a hotdog from Casey’s!

Screen shot 2013-01-27 at 8.55.17 PM

I don’t have any pictures from the Disney Hollywood studios as I was in a lot of pain by this time in the race. The next thing I knew we were entering EPCOT where we had phoned in our order to the Rose & Crown for some adult libations!

Best Aid Station Ever
Best Aid Station Ever

Guinness never tasted so good! Notice all the people behind me who REALLY want my beer! See if you can find all three!

Mmmm, Guinness
Mmmm, Guinness

A short mile later we were approaching the finish line!

The Finish is Near!
The Finish is Near!

Then finally, the 20th anniversary Disney marathon medal was mine!

20th Anniversary Medal
20th Anniversary Medal

Added this to my collection!

Two days and two medals!
Two days and two medals!

Not my fastest time, but great training for my upcoming ultra marathon in June!

11:36:01 on my feet across two days.
11:36:01 on my feet across two days.

Thanks to eBay I did find myself an UNofficial Goofy medal. It’s unofficial because Disney didn’t get their extra registration fee, but I’m sure the running community at large would be okay with it since it’s the 39.3 miles, not the $300+ registration fee that make a runner Goofy. I did the miles (painfully so) so I earned the bling!  All my fellow running friends agree with me!

UNofficial Goofy Medal!
UNofficial Goofy Medal!

I can’t wait until next year!

Happy Training!

Brian

Remember, you can follow me @TheRunningMan23 on Twitter!

2013 Goofy Challenge Recap – Part 1

Wait…what? Yes, you read correctly. I did the Goofy Challenge again…by accident this time. Like, whoops…you tripped and ran a half marathon last weekend too?  Pretty close, it all started Friday night when I met some friends at DHS. I was originally down in Florida to run the full marathon with my friend Lori as I had been coaching her throughout her Goofy training and knew it would be nice to have me along for the moral support for the last 26.2 miles.  I met Lori and a host of others at the 50s Diner as they were finishing dinner. Another friend of mine, Julie, was going to go watch Fantasmic. Her friend, Mitch, was down to run with Lori as well. Mitch’s wife, Mary, wasn’t able to come down but had signed up for the half marathon on Saturday…so, there this extra bib for the half marathon just lying around with no one to give it some love.  In steps Brian and the rest is 13.1 miles ago. On Saturday I was “Mary” for about three hours running along side Mitch and Lori and another friend Matt. Talk about good times! It was a non-stop running laugh fest across 13 miles of Disney property.

Before I recap the two days of running let’s chit chat about the weather.  It was hot. The Orlando area was experiencing temperatures 20 degrees higher than normal and increased humidity.  Saturday wasn’t as bad since we were finished mid-morning before the temperature had risen too high, but Saturday was smokin’!  At one point the temperature was 85 degrees with 80% humidity. The heat and humidity slowed everyone down. And now, back to the recap!

Hot Day

Luckily, I just happen to carry two of everything running related when I go to a race. Two pair of running socks, two pair of running shorts, two running shirts. I didn’t have two pair of shoes, but I was willing to go it on just one pair. If I had planned it I would have brought another pair so I could swap them for the two races.

Friday night I went to bed and then went to the meeting area Saturday morning with a good four hours of sleep! As always, runDisney had rolled out the red carpet for all of the runners.

runDisney always rolls out the red carpet for me!
runDisney always rolls out the red carpet for me!

Before long we were headed to the start line corrals. I was a little worried as the longest run I had completed was 15 miles.  I had become sick with the flu the week I was supposed to do my 20-miler for Disney and missed it plus I hadn’t done any back to back long runs since last summer.  I knew I could do 26.2, but adding another 13.1 was, well…Goofy. One thing I did learn on the way to the start corrals is that porta-potties are not in the most opportune places!

Tinkle Bell...when you gotta go!
Tinkle Bell…when you gotta go!

The next thing I knew we were ready to go for the first third of the journey!

And we're off!
And we’re off!

The 1st mile flew by even though we were taking it easy as a part of the strategy. We still had 38.3 miles to go.

1 down...38.3 to go!
1 down…38.3 to go!

For the most part the half marathon was as I mentioned before a 13 mile laugh fest across Disney property. Four of us were running and keeping each other entertained as we went. We sang Disney songs, quoted movies, did impressions and even stopped and did push-ups for Sarge from Toy Story.

Mitch, Lori and I hamming it up at the castle
Mitch, Lori and I hamming it up at the castle

Before long the last mile was whizzing by and we only had another 26.2 to go!

A welcome sign on the half marathon day.
A welcome sign on the half marathon day.

After crossing the finish line I collected my (or Mary’s rather) half marathon medal!

2013 Donald Duck Half Marathon Medal
2013 Donald Duck Half Marathon Medal

After snagging our medals we went over to get a picture taken.

Half Marathon Finish Photo
Half Marathon Finish Photo

The sun was out and shining bright by the time we finished. It was time to head to EPCOT for dinner and some well earned libations before retiring for a little sleep and doing all again on Sunday.  As my usual custom I did an ice bath before heading to EPCOT.

As an update I just received my (Mary’s) certificate recently! That’s Mary on the right…in the blue. She’s cute!

Hi my name is Bri...er I mean, Mary!
Hi my name is Bri…er I mean, Mary!

Stay tuned for Part II of the Goofy Challenge Recap!

Happy Training!

Brian

Back on Track to being Motivated

It’s been tough getting motivated to train over the last few weeks. My heart has just not been in it and with the holidays there is plenty to keep me doing other things than hitting the gym on a regular basis. One thing that motivated me two weekends ago was a fellow Daily Mile member who had asked for anyone who could run to go out for a mile or two since he was injured and “on the bench.” That day I managed to go outside and run an easy 5K.  Last weekend I managed a nice 10+ mile run at the gym. The miles were easy as I watched ESPN on the treadmill. This was a confidence booster as I hadn’t ran over 5 miles in several weeks. The next day I felt great with zero soreness giving testament to my enduring fitness level even though I had been taking it easy with only 1-2 workouts a week. Goes to show you that fitness does go away, but it doesn’t go away overnight.

This also reinforces that it’s okay to take some time off and cut back as long as it doesn’t turn into six months of doing nothing. I was hitting the gym 1-2 times per week getting a lot of extra sleep and recouping physically, mentally, and motivationally. Now it’s go time as I have a full marathon at Walt Disney World in 45 days!

Last Sunday I did my 10 miler. Monday I hit the elliptical and some light weight lifting. Tuesday I did some speed work on the treadmill with twelve 400m repeats. Today I duplicated Monday’s workout.

So I feel like I’m back on track, but with that being said I’d like to lend some advice on getting back on track to finding your motivation again when it gets lost in the woods.

Ways to Find your Motivation

  1. Start Small
    1. Just like when you first started being more active if you’ve been away for two weeks or two months don’t try to pick back up exactly where you left off. Go for a walk, a short run, ride a bike in front of the TV, play a sport you love, or walk your dog, but just get active again!
  2. Follow others to find motivation
    1. Someone you know likes to run, bike, swim, lift weights or play badminton. If you don’t have someone personally close to you then go out to Facebook, the daily mile, or the plethora of other websites and just watch those people go!  Many are willing to send you an “atta-boy OR atta-girl” for being active.
  3. Don’t think
    1. You can be your own worst enemy so quit thinking and start doing. Don’t sit there and talk to yourself about how busy you are for next 10 minutes. Instead use that 10 minutes to be active! A 10 minute walk is activity!
  4. Tell everyone about it
    1. Find some motivation by posting what you did on a website or start your own blog. If not then just tell the first person you see who asks, “How are you today?”  The response, “I’m good! I hit the gym this morning.” If you have a specific goal tell them about that too. Nothing motivates you more than knowing that everyone knows, you know?
  5. Find a goal
    1. Find something far enough in the future that you can train for it, but close enough that you need to start now.  Looking forward to a half marathon a year from now means you could slack for six months and still do it.  Registering for a 10K six weeks from now means you need to get going now!
  6. Daily reminders
    1. Put it on your calendar at work to remind you daily about your goal. Add an update to your mobile phone. Write a note and put it on the fridge!
  7. Find a buddy
    1. You don’t have to do the same workout, but just being accountable to someone else that you’ll show up at the gym does wonders.  You can’t let ’em down!
  8. Do your homework
    1. Subscribe to Men’s Health, Runner’s World, or some other fitness oriented magazine. Reading about exercise will keep it on your mind and perhaps motivate you to try new things.  You can also go to Amazon.com and find some great books on running or just about any other sport or form of exercise. Go for those inspiring stories that make you want to run out the door at 3am for a 10K run! No extra cash to buy these things?  No problem. Follow a few more fitness bloggers for free or “Like” a magazine on Facebook. Those sites put up free content all of the time!
  9. Get on a plan
    1. If you are returning and have a goal then write down a training plan even if it’s a simple one. Even if it’s a one week plan that you are going to repeat for the next four weeks that’s okay. Just get it down on paper.  And remember, write it in pencil.  Who knows, you may run an extra couple miles and need to edit!
  10. Talk yourself up
    1. I’ve written before about negative self talk or what I call the Voices of Doubt and I’m sure you’ve heard that voice in your head saying, “It’s too early just go back to bed.” or “Who cares about your run tomorrow when you can watch the American Idol finale now?” or worst of all “You’re not good enough. You can’t do this. You should give up.”
    2. When you hear those voices you should instantly say something positive. “I’m awake so I’m getting up.” or “I’m going to DVR American Idol, problem solved.” or “I am amazing!”  Positive self talk is a method used by both amateur and professional athletes so why not use it yourself.  Telling yourself, “I can do this!” is a great way to prove yourself right!

That’s it! 10 ways to stay motivated or get re-motivated. If you are state side I hope you had a great Thanksgiving. If you see me at Disney in January be sure to say, Hi!

Happy Training!

Brian

Follow me on Twitter @TheRunningMan23

I runDisney Coast-2-Coast

In January I ran the Goofy Challenge to become eligible for the runDisney Coast-2-Coast medal should I decide to venture out to Disneyland for a half marathon in the same year.  Over Labor Day weekend I took the pilgrimage to Walt’s original playground to bring home double bling.

Kate and I arrived on Saturday, grabbed a rental car at LAX and drove straight to Disneyland for the Expo and to get my bib. The Disneyland Half Marathon being a smaller race than its East coast big brother has the bib numbers spread across the available corrals A – G with seeded runners in each corral.

Disneyland, CA Half Marathon – The Expo

Before the race I met up with some of my fellow WDW Radio Running Team members! I’m in the back with the blue headband.

A few of the WDW Radio Running Team members at the Disneyland half marathon

I started in corral A and since I hadn’t done any speed work for a couple weeks decided to hang with the 1:40 pacer until I got to the first photo opp.  Know that I am not that speedy so it was an intense first couple miles!

Over the next 13.1 miles I took a lot of pictures, chatted with other runners and even ran a few miles with Jeff Galloway and his wife Barbara who were just coming off a race out in Alaska so they were taking it easy.

Time to go!

Now most people know to not go out too fast for a race…..but since I really just wanted to run 13.1 miles, take a bunch of pictures, have a lot of fun, and grab double bling…and not take TOO long to start my vacation…I took off like Scrooge McDuck chasing a penny rolling down the street!  After all, the ESPN zone awaited with beer and food.

So after a 2+ mile sprint I started taking my time to meet some of the Disneyland ladies! Don’t worry, my wife doesn’t mind as long as I get good pictures!

First I met Ariel and we had a blast! I didn’t check for flippers.

Ariel

Next I met this chic. She had to lean on me a bit since she only had one shoe!

Cinderella!

Not too far down the road was this lovely lady. She kept talking about her seven roommates…weird.

Snow White

Then I ran into this beauty, but she kept falling asleep on me!  My fellow runners will tell you that I’m not THAT boring so I assume mild narcolepsy. I think the camera guy even nodded off hence the fuzzy pic.

Sleeping Beauty

Finally I found these two hanging around outside the Acorn Club.

Daisy & Clarice

Past the pleasant company of royalty and club dancers I ran into some rough looking characters. I was afraid they’d send me to Detention Block AA-23 so I moved along quickly.

Once outside the Disneyland parks I was left to my own thoughts for several miles as I ran through Anaheim making my way to Angels stadium. Before I reached the stadium I ran into Jeff Galloway and his wife Barbara.

Jeff & Barbara

The team was not at home so we were able to run on clay dirt around the edge of the field. It was a great experience to be in the major league stadium. The seats were filled with screaming fans which made it all the more memorable!

After Angel’s stadium (I have a great video on my timeline if we are Facebook friends!) I was in the home stretch and ready for some treats at the ESPN Zone in Downtown Disney!

Only a 5K to go!

Before I knew it I was thinking of the Finish Line and my double bling!

Soon I would cross the finish line and claim my double bling!

And then it was all over and I was headed to find my wife! But before I found my Kate I had a couple things to pick up.

Bling #1 – The Big D never looked so good!

Then a short walk to the right and I could see what I’d been hoping to earn for months, The Coast-to-Coast Challenge Medal!!

Bling #2!

Next I met a few WDW Radio Running Team members at the ESPN Zone in Downtown Disney, had lunch and started having fun in DCA shortly after!  That night we had another meet-up at the Wine and Country Trattoria with special seating to see the World of Color show that night!  Overall, this was a fantastic experience!

The World of Color show is a Must See!!

My next challenge is November 3rd when I’ll be running my first 50 mile ultra marathon! Wish me luck!

Happy Training!

Brian

Mugged at Dew Point

If you’ve continued your usual run schedule the past couple weeks then you know that the heat and humidity have been brutal just about everywhere in the the good ol’ US of A. To try and beat the heat I’ve woken at 3:20am the past three weeks for all of my mid-week runs to try and get my miles at the coolest time of day. Still, at 4am when I start my run the heat and humidity has been just slightly better and it seems that all I’m doing is removing the sun from the equation. While this is a huge help my experience this morning was that of 84 degrees and 85% humidity which is brutal and performance stopping to say the least.

To battle the heat, hydration and recovery are key points to remember. Perhaps a good place to start is to figure out your sweat rate and to figure out how much water you should drink per day so you know the numbers. I am big on knowing your numbers and as I’ve said before, numbers don’t lie. The numbers cut through the emotion, the mental, the physical and the crap! Being armed with your numbers is a great first step toward maximizing your potential.

First up is you daily water intake. Check out the Human Water Requirement Calculator to see how much H2O you should take in per day. My number surprised me. Just be honest with yourself when using the calculator so you’re as accurate as possible. Also, I don’t count sugary drinks or even diet soda toward my intake number. That’s a personal choice and a good way to make myself decide/opt for water instead of a soda or juice. Knowing how much you should drink daily will ensure that you are hydrated throughout the day and ready for your next training session!

Next up is your sweat rate. This will tell you how much you should drink during exercise to stay hydrated. According to Active.com, “An average person sweats between 0.8 to 1.4 liters (roughly 27.4 to 47.3 oz.) per hour during exercise.” The best way to calculate your sweat rate is to weigh yourself sans clothing right before you workout then go workout for an hour without taking in any fluids and ideally without using the restroom during this time. After an hour of exercise weigh yourself again without clothes. The change in weight is the amount of fluids you lost due to exercise. If you are down two pounds then you lost 32oz

Be specific for the type of exercise you do when calculating sweat rate. If you a want a sweat rate for running then you should run for an hour. You SHOULD NOT lift weights for an hour and then expect that sweat rate to be the same for when you go for a run. You’ll sweat more on a run than you will lifting weights in the air conditioned gym.

Speaking of AC, please pay attention to your environment when calculating sweat rate! If you decide to calculate your sweat rate on the treadmill in your air conditioned gym with the two TM fans blowing on you then know that you will sweat more outside on a hot day. Basically, just pay attention to the temperature, humidity and dew point in relationship to human comfort.

Finally, if you are becoming more active and losing weight like me then be sure to recalculate your sweat rate on a regular basis as your body will become more efficient at regulating heat and your performance will increase too so you’ll want to make sure you are drinking enough, but also not over-hydrating…not a big issue in the recent 100+ temps, but still something to consider so you aren’t trying to run with a lot of extra fluid sloshing around in your stomach. Stay hydrated and stay safe on those hot runs!

Happy Training!

Brian

New Disney Marathon Course for 2013!

Ok, so there I was sitting at my desk and an email hits my inbox from a friend of mine who is a fellow “runner of the world”.  The subject line of the email…”new wdw marathon course!”  Really?  I mean REALLY?!?!!? First, it’s the 20th anniversary of the Disney marathon and now runDisney tempts us with a new course as well???  Oh, come on!

Sorry….my fit is over now.

See the video of the new course!

And here’s the 2013 map!

A couple of cool additions to the marathon course AND a 20th anniversary medal!

Happy Training!

Brian

Ultra Marathon Training Plan

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

19.2 Miles

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 Training!

Brian