There’s nothing potentially more frustrating for a runner than the marathon taper…or any distance taper really. Last weekend I ran 21 miles for my last long run before starting my taper for the Walt Disney World Marathon weekend. This will be the 4th anniversary of my 1st marathon and my 8th marathon overall. I am elated to run and go for a PR at the place where I love to run the most surrounded by fellow runners, teammates, friends and family! So all there’s left to do is…taper.
Tapering if you don’t know is a reduction in training time and intensity. For 16 weeks I’ve been pushing the envelope on speed and distance with the goal in mind of PRing at Disney. My current marathon PR is 5:15:07 and I have trained to come in under 5 hours for the marathon on January 12th. My secondary goal is a PR of any kind.
With these goals in mind it is time to…train LESS? Yep, welcome to tapering…woo hoo. Great! Tapering…how’s that done? Train less, sleep more, eat less (since you don’t need the extra fuel for training), do more recovery activities like stretching, massage, foam rolling, go sit in the sauna, hangout and watch some Monday night football, etc., etc. Mind numbing I know as the energy starts to store up from all the training I’ve done sine summer.
Still, it’s important. Science tells us it’s important so here’s how to do it!
T – Trust in Your Training (You’ve prepared yourself for this)
A – Adjust Your Caloric Intake (Eat less since you’re training less)
P – Perfect Your Race Day Strategy (Form a plan and stick to it)
E – Embrace the Free Time (Enjoy a few days of sleeping in)
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 Belated Earth Day! Odd way to start a running blog post I know, but the Saturday of the Carmel Marathon was Earth Day after all. I realized this when I saw my finishers medal on Saturday, but I digress.
To say this was a standard marathon run would be far from reality. First, I decided to do this marathon at about 7:00pm the Thursday before the race. Second, not only was this race impromptu I hadn’t really been training for it. I had done several longer runs with a good friend of mine who had the sense to actually train for this 26.2 mile adventure, but otherwise I had been focused on trying for a PR on May 5th at the Indianapolis Mini Marathon. As fate would have it I tweaked my knee a couple weeks ago doing some core work which made speed a problem for me. It turned out to be more of a bother than a true injury.
…don’t worry, I had my knee checked by an NP and my chiropractor independently. Both came to the same conclusion independently that I had just tweaked it a little and that there was no ligament or meniscus damage. They both told me to take it easy for a week by cutting my mileage volume and to return to full activity as I saw fit. As I returned to full activity I realized that speed was an issue, but distance wasn’t so I decided “what the hey!” and registered for the marathon. I had done all the long runs with my friend so I felt the distance was in reach. One caveat is that my PR goal for the Mini Marathon is on hold for now.
So back to the marathon recap!
The Weather:
I ran the Carmel half marathon last year for the inaugural event when it was scheduled in June. That race was super hot and my performance suffered as I came in 20-30 minutes behind what I expected from my 02:05:00+ performance at the Indy Mini Marathon in May.
This year was chillier with temperatures in the low to mid 40s for most of the race and a 14mph wind that chilled you when running into it. The weather was predicted to break and get a little sunnier with temperatures in the low 50s. This never happened so the entire race was in the 40s and overcast.
I'm cold. Do I look cold? Because I am...
The Run:
I started out with my friend and quickly had to slow as my left shin was super tight. I told my friend to go it alone and I dropped back. Somewhere around mile 5 a lady approached and remarked that I was not Lou Mongello. Lou is the founder of the WDW Radio Running Team and the online podcast phenomena by the same name (sans running). I was wearing my WDW Radio Running Team shirt for the race. It’s pretty cool when someone so far from Disney recognizes the shirt and the efforts of the team toward the Dream Team Project and the Make-a-Wish Foundation.
Eventually I saw and started running with the 5-hour pace group. The group was small and the pacer, Marie, was very talkative! She had 100s of stories it seemed and had herself run a couple hundred marathons. She didn’t count ultra marathons in that number though because she liked to know the straight count on those as well. She’s training to run the Comrades Ultra Marathon and Badwater. Besides being a marathon maniac, she was also a little insane…I liked her immediately! 🙂
A little over halfway to the finish!
I stayed with this group until mile 15, but then dropped back with another runner. We made a valiant effort to keep the 5-hour pacer in sight, but it wasn’t to be. Still, I knew there was a 5:30:00 pacer somewhere behind us so I didn’t worry. My new running partner and I took on a run/walk regimen for the remainder of the race and kept on motivating each other. Thanks Lisa!
The Finish:
It wasn’t long and the miles ahead became less than the miles behind us. Soon after we were running through the Carmel Art & Design district headed for the finish line. On the final stretch I kicked it into gear for a sprint to the finish.
I'm the blue dot about in the center.
I finished up by doing a few high (or medium rather) fives as I went into the finisher’s chute. All my friends had waited for me to finish. Luckily I didn’t make them wait too long….well, except Dave. He finished in a little over 4 hours! He’s a machine!
A few low to medium fives as I run into the finisher's chute.
All in all it was a good day. I PR’d by 09:41, met a lot of cool people, and added another marathon to the list. There’s only one other marathon road race in the local Indy area that I haven’t run, the Indianapolis Marathon, but I’ll have to wait until next year to run that one as I already am running a trail marathon on that same day this year near West Lafayette, IN.
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!
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!
It has come to my attention from one of my readers (Thanks Jenn!!) that runDisney has yet to post Jeff Galloway’s updated training program for the 2012 Goofy Challenge. Being a training program connoisseur of sorts I downloaded it back when it was still posted in 2010. Thinking back I guess I already knew that runDisney had taken the old training program down since I had emailed them about the dates being “off”. The dates were off since it hadn’t been updated since 2009 when it was originally published, but the basics were there. Now remember race fans, this program is designed to get you across both finish lines in the upright position not set land speed records at Disney World. It’s a fairly simple program that follows Jeff’s run/walk philosophy. Most weeks you only run 3 days and rest/recovery is a key component of the program.
Seeing how I don’t have express written consent by the Walt Disney Company or Jeff Galloway to republish the PDF I have (assuming I can find it…) I will talk in generalities and answer questions if you have any. Don’t worry though, there’s a table below with a week by week schedule.
You know you want it...or one very similar to it!
Keep in mind that my goal for the 2012 Goofy Challenge is to cross both finish lines on Saturday and Sunday in the upright position and live to tell the tale! I have a friend who’s running it with me and we are both determined to finish and earn a lot of bling…that’s it! OH! Before I forget…I’m also doing the 5K on Friday which will be a nice warm-up and an extra medal! 🙂
The program is around 30 weeks in length. I’m sure once runDisney updates it the numbers may not be exactly the same. For my own use, I adapted the program a little to fit my own needs, but the basis of the plan is here. Also, I believe it is suggested that you have been running for 6 months prior to starting this Goofy Training Program. If not, take it easy and follow the plan as prescribed by runDisney.
As always, you should consult a licensed medical professional (aka: a doctor/physician) before beginning any exercise program. Especially, if like me you are a middle aged guy with a Peter Pan-esque view on life! Hopefully, I spelled out the fact that you are at risk in this 39.3 mile undertaking and that you’re making the decision on your own to do this training program or participate in it in any way either in full or in part…..heck people, GOOFY is the mascot! There’s a little bit of crazy going on to try something like this and I’m doing the 5K too so that makes me just plain Dopey!
Okay, enough of the legal speak about it being YOUR decision and YOUR own liability should something bad happen to you. You have been warned!! On to the training program!
Like I said, this program is fairly simple. I’m not going to get into the whole run/walk method because that is Jeff Galloway’s thing. There is also a training tool Jeff suggests called a “Magic Mile” which he has you do every so often to see how you’re progressing. I’m a runner and plan to run 85-90% of both races not including the time it takes to stop for pictures. Oh yes, there will be lots of pictures! Again, see my blog post about the WDW full-marathon last January 2011.
So here it is…in general…the 30-ish week Goofy Challenge Training Program as best as I can remember it. By the way, if you actually followed this program then you would start in mid-June. The program takes you a couple weeks PAST the WDW full-marathon on Sunday January 8th, 2012 for recovery purposes.
Tuesdays and Thursdays are 30-45 minute run/walks according to the original program. Go to Jeff Galloway’s Website for details on the run/walk method. You’ll notice that you get six weeks of training before you have your first weekend of back-to-back workouts. I also took the liberty of switching the run days for Christmas and New Year’s Day to Saturday, but feel free to run when you want! Oh, and don’t forget to plan for holidays (in no particular order) like July 4th, Thanksgiving, Hanukkah, Labor Day, Father’s Day, President’s Day, Ramadan, Boxing Day, Administrative Assistant’s Day, Yom Kippur, My Birthday (Oct. 7th), etc.
Week
Mon
Tues
Wed
Thur
Fri
Sat
Sun
1
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 3 mile
2
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 4 mile
3
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 5 mile
4
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 3 mile
5
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 5 mile
6
Rest
30-45 min
Rest
30-45 min
Rest
Walk 3 mile
Run 7 mile
7
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 6 mile
8
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 8 mile
9
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 6 mile
10
Rest
30-45 min
Rest
30-45 min
Rest
5 mile
Run 10 mile
11
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 11 mile
12
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 12 mile
13
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 8 mile
14
Rest
30-45 min
Rest
30-45 min
Rest
Walk 5.5 mile
Run 14 mile
15
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 11 mile
16
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 15.5 mile
17
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 9 mile
18
Rest
30-45 min
Rest
30-45 min
Rest
Walk 7 mile
Run 17 mile
19
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 12 mile
20
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 18 mile
21
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 10 mile
22
Rest
30-45 min
Rest
30-45 min
Rest
Walk 9 mile
Run 20 mile
23
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 13 mile
24
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 21 mile
25
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 11 mile
26
Rest
30-45 min
Rest
30-45 min
Rest
Walk 12 mile
Run 23 mile
27
Rest
30-45 min
Rest
30-45 min
Rest
Rest
Run 7 mile
28
Rest
30-45 min
Rest
30-45 min
Rest
Run 6 mile
Xmas
29
Rest
30-45 min
Rest
30-45 min
Rest
Run 7 mile
New Year’s Day
30
Rest
30 min
Rest
30 min
Rest
WDW Half
WDW Full
31
Rest
30 min
Rest
30 min
Rest
Rest
Run 7 mile
32
Rest
30 min
Rest
30 min
Rest
Rest
Run 6 mile
Of course, you may opt to throw in some cross training for some of those rest days. I would suggest taking a rest day before and after those weekends where you’re doing a long walk followed by a long run the next day. Your body (muscles, ligaments, joints, etc) need the rest even if you’re not tired.
You may also want to do specific types of runs for the “30-45 min” runs on Tuesday and Thursday. I do intervals and Tempo runs on those days…usually a little longer than 30-45 minutes. I also add in a little lifting on some days usually twice a week with my cross training.
HOWEVER, the above program should get you across the finish line both days with no adaptations or additions needed. I bet you’ll even be smiling at the end of day two! I know I will! 😀
All that stands between you and these three medals (besides common sense) is the proper training program!
Let me know if you have any questions and happy training!
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!
Running Down a Dream 23's Blog 