April 8, 2013

More Goofy Challenge Training Tips

So here is part two of some thoughts on training for the Goofy challenge.  If you missed part one, you can read it here. Training for an endurance race has many up and down periods.  During my 29 week training period for Goofy Challenge, I had some really great weeks and some not so great weeks.  The poor training runs were never fun, but as time went by, I realized those runs were probably more important than the runs that were easy to complete.  On race day, you never know what can happen, and putting your body through the tough runs and not quitting gives you more confidence.

If you are lucky you can smile for the medal photos!

Twenty nine weeks of training is a long time and obviously injuries, vacations, and other life issues  may interfere with completing your weekly schedule. In late July, I had a piriformis muscle pull from playing tennis that sidelined my running for a week.  I substituted my runs with walking and hated every minute of it!  Tom and I also hiked in Scotland last August, but I managed to run on the treadmill at our hotel in Glasgow on either end of the visit to the highlands.  During certain portions of the training schedule it is important not to miss your scheduled training runs.  The long back to back runs are critical for confidence builders, as well as endurance for your body to handle the back to back races.  After my weekend of 10/23 miles, I felt the runners high, not from running, but from the knowledge that I could indeed complete the Goofy Challenge in an upright position in a reasonable amount of time!

For WDW Marathon weekend this year, the weather conditions were less than ideal.  Most of us had trained in cool weather and the heat and humidity were an unpleasant surprise for us race weekend.  The runDisney experts were giving weather warnings at the Expo and hydrating ahead of race day was very important.  Heeding this warning was necessary for both the half and full marathons, and I forced myself to drink tons of Gatorade and water in the days leading up to the races.

Stretching became an integral part of my daily routine and I still try to maintain that now.  I have a yoga mat that I use for stretching and foam rolling and keep it handy so my day incorporates at least a little time doing both.  There are many websites that show you stretching and rolling techniques and you can choose what works best for your body.  Everyone has certain tender areas that need more care than others.

Post long run fuel became very important as the runs increased in time and distance.  I am a fan of protein shakes and keep frozen strawberries on hand to add to the shake.  My blender is out with the necessary ingredients prior to the run so I can make it immediately upon returning home.

Finally let's acknowledge the ice bath.  Yes, they are awful, but a necessary evil after long hard runs.  Christine gave me the bright idea to sit in an empty bath tub and then filling it up with cold water.  This is far easier to tolerate than jumping into an already icy bath.  I keep a bucket at the side of the tub, wear an old hooded sweatshirt and try to stay in for 15 minutes.  This really helps for leg recovery and any run over 10 miles, in the tub I go.

Let us know if you have any other great marathon training tips.
(Pam)

17 comments:

  1. Pam...your so sweet to share your Goofy training journey....
    I've not done an ice/bath...my longest distance has been 10 miles..
    I can't imagine the back to back of a half and then a full....incredible...
    I think even more than that...its so heartwarming to be able to peek in as you and your daughter tackle Dopey...
    **Hugs**
    p.s...I'm still rooting for a Paris Half! :c)

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    1. Thanks Melissa, While I do not like the ice baths, I have found how to tolerate them. Actually, my last one included holding my Iphone outside of the tub and that kept me entertained for a full 15 minutes! Oh yes, the elusive Paris Half....we are waiting and hoping for the big announcement!

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  2. Congrats on being Goofy, what an amazing accomplishment!
    I didn't run Goofy but I did run Princess. I was used to training in the cold NJ weather and the Florida temperatures and humidity were so difficult for me to run in. I'm glad I now have a better idea of what the weather could be like for future Disney races.
    I like the ice bath idea...do you do this after half marathons also? I've been reading about them but haven't taken the "plunge" yet (ha).

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    1. Thanks Karen. The weather for the Princess Half this year was very tough for runners. The heat and humidity were a real bear for everyone. I do take an ice bath after the half marathons too, and most of the time after training runs of 10 miles or more. Be sure to sit in an empty tub and then start to fill it with cool water, much easier then jumping into a full ice filled tub!

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  3. I'm with you on ice baths...tortue, but worth it afterwards! My training tip would be like you said, it's important to get those long runs it, but if you're body's really begging for a rest day on a shorter training day you should listen. Better to rest than to risk burnout or injury when training for such a big event!

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    1. I waited way too long to start ice baths. While I do not like them, I suffer through them with my i-phone which keeps me entertained (outside of the tub of course!)

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  4. I'm a huge fan of ice baths-I agree they work! :) Have a great week.

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    1. I'm not a fan Jenelle, but they definitely help this old body alot! You also have a great week. Thank you.

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  5. ice and yoga have been my best friends lately!

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    1. I feel your pain Kat. Hope your IT band is fully recovered very soon!

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  6. All great tips! I agree - training for Goofy was not easy and came with good/bad days. I haven't yet braved the ice bath but I've heard how much it helps. Maybe next go-round! :0) Thanks for sharing!!

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    1. Karen are you going Goofy or attempting the Dopey Challenge? I am excited about Dopey but nervous too.....hopefully walking the 5k and 10k races will make it seem like a Goofy Challenge!

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    2. I can so commiserate about the love/hate relationship we have with the ice bath. I definitely agree getting in the tub first and then filling it is a better way to go. I also add Epsom salts to the water as well. My usual plan includes walking in the house after anything 10 miles or longer, grabbing a book, jumping in the tub fully dressed, turning on the faucet, and usually yelling out some very rude words as the water and ice hit my legs. The Wonder Mutt usually finds it necessary to throw one of her toys in as well. For some reason she thinks it's the perfect time to play...

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    3. Our little Yorkie, Lulu is fascinated with the ice bath too. She hovers at the side of the tub and looks at me with those eyes, saying, "let me in on the fun!". Epsom salts is a great suggestion. I will pick some up next time I am out shopping. Love how you shout out when you get in the tub.....I just squeal a little!

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  7. These are great tips to keep in mind if I decide to ever do this craziness. I considered it for this year, but it isn't going to happen. Maybe Dopey in 2015, time will tell. Also wanted to tell you I enjoy this blog, I nominated you for the Versatile Blogger award, check out my post here! http://maggie-justme.blogspot.com/2013/04/versatile-blogger-award.html

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  8. I am contemplating doing the Goofy Challenge for 2015 - it would be my first marathon. Did you follow Galloway's prescribed plan to the T? [the run/walk ratio?] I have ran multiple halves and usually run the whole thing so I am nervous attempting to retrain my body to do a run/walk ratio.

    Any thoughts? [I love your blog BTW - it mixes my favorite things: running and disney!]

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