The ups and downs of the training week

This past week was challenging.  First, I continued to add to my strength workouts. I'm working on individual leg strength and continued to do single leg squats.  To continue with the strength theme, I added distance and intervals to my treadmill workouts.  Due to rain on Friday, I did a strength workout and decided to move my long run to Saturday before heading off to teach my spin class.  A few miles into my fifteen miles the day after single legged squats had me questioning my decision to move days around.

I also decided to do my first long ride of the year.  That decision was made when the temperatures were in the 60's.  Sunday morning temps at Royal Middle School were 33.3 degress F...it said so on the High School digital sign.  I was meeting another rider, Jonathan, so I HAD to do it.  After putting on over 4 layers of clothing (this was the first time I wore booties OVER my toe covers), we headed out.  The wind seemed be against us the entire way, my toes never warmed and my nose wouldn't stop running.  Upon completing the ride, I did NOT want to run.  I was cold, stiff, and sore (remember those single legged squats).  Jonathan convinced us both that we should just do it.

I'm glad we did.  Our pace continued to pick up as we ran, and we finished with feeling returning to our toes.  It actually put the workout, the week, and the drive home, in a positive light. 

Train safe!

Goofy's Challenge and a Half Race Report

During the Goofy's Challenge and a Half, I really did feel more "Goofy" than "Incredible".  Just to remind you, this race is actually two races, a half marathon on Saturday, and a full marathon on Sunday.  Back to back--yep starting times are exactly 24 hours apart.

First the Donald's Half Marathon:  After arriving in Orlando on a delayed flight, followed by a bus ride from the airport to Disney World on the Disney Magical Express, the bus ride was more like an extended milk run.  We were the first people on the bus--and the last to get off.  I can't even remember how many hotels the driver stopped at to drop folks off, but it took what seemed like forever to get to the Animal Kingdom Lodge area.  We finally got to bed by 1:15 AM on Saturday morning.  In order to make it to the Start by 5:40 AM, we were told be on the bus by 4:00 AM.  So after about 1:45 nap, we were up, getting dressed, and eating some breakfast. I was still worried about the sore hip I'd been fighting since the Great Floridian Triathlon.

After a short bus ride, we arrived at the start staging area.  It was about 30 degrees F.  Cold.  Disney was making a great effort to make this a "show" with spot lights waving through the air, a DJ barking and playing loud music, etc.  Racers were huddling together to stay warm.  One person pointed out that it looks like snow in the spot lights.  My wife stated, "No, that's just Disney Magic."  Unfortunately, it was snow...that quickly turned to sleet.  So in the sleet, I headed toward the starting line.  It was an incredibly long walk, as long as the walk in Boston to the starting line.  Not understanding the distance/time to the start line, I got to my corral just after they pulled the separating ropes, so I had to jump the fence to get in queue (with the volunteers yelling for us not to jump the fence).  Just as I got in queue, the starting gun went off. 

Being a ways back, the inital couple of miles were slower than I would normally run, but knowing I had to run a marathon the next day, I was OK with the pace.  Also, I didn't really feel that cold.  Then we turned into the wind.  Brrrr.  Cold sleet pelted my face.  Now I'm thinking, "This was really a Goofy idea."  The sleet eventually turned to a light rain.  The best part was heading into Magic Kingdom from the back lots and turning onto Main Street USA.  The Christmas decor was still out; lots of people; the mayor greeting us.  "Now this is kinda cool!" I thought to myself.  The remainder of the race went well and I was able to pick up the pace a bit.  I noticed a lot of runners were stopping and getting photos with characters.  It was still pretty dark, and I really was more interested in getting back to a warm hotel room than getting photos with Disney characters.  I crossed the finish line, picked up my medal, muffin, fruit cup and headed straight for the bus back to the hotel, hoping to warm up in the bus.  Not today!  The heater in the bus either didn't work or the bus driver didn't know how to work it (why would he...it's Orlando, for crying out loud!).

After shivering all the way back to the hotel, I had a nice HOT bath, lunch, and as a family, we spent the rest of the day wondering EPCOT.

Mickey's Marathon:  Same routine as the half...up at 3:00 AM, on the bus by 4:12 AM.  It was colder, though, 24 degrees F.  At least the sky was clear, so I knew there would be sun later in the race.  This time I brought and checked warm post race clothing, checked it early and headed to the starting line.  This time I made in time to get in the proper corral.  I was still feeling fatigued, but now I was sore from the previous day's run.  I had set a goal for a 4 hour marathon (I had no idea what it would be like running a full the day after a half) before heading to Orlando, but after spending the day in the cold at EPCOT, and the way I was feeling, my finishing goal was being pushed out longer and longer in my mind.

The first few miles were quite laborious.  I noticed I was running close to 8:30 miles, but was not really committed to finishing well.  Knowing I had seven hours to complete the race and still get my "Goofy" medal for completing both the half and full marathons, I started calculating in my head when I could look forward to walking the remainder of the course and still officially finish.  I figured I had to run until mile 9.

At about mile 5 we entered Magic Kingdom.  Characters started showing up along the way.  It hit me, "I paid a lot of money to enter and get to this race.  If I'm not going to have good finishing time, I might as well have a good time while I'm running."  So I decided to stop and have my photo taken with various characters in each of the parks.  There was Magic Kingdom

Then along the golf course

Animal Kingdom

Hollywood Studios

And finally EPCOT and toward the finish line

 

It stayed below freezing the entire race.  So much so, that the aid stations were slick due to the frozen spillage from the cups.  Frost was forming on runner's stocking caps.  But the sun was out, which made it a much more comfortable run than the half's sleet and rain.  I was able to run the entire way, and to my surprise, finished in 3:51.  Yes, I earned my medal(s)!

 

Editorials about this race.  If you do this race, do it for fun, not for a personal record.  The organization was fantastic, even with the bitter cold.  The staging/starting area was set up with much warmer temperatures in mind (the year prior the high for the marathon was 77).  They needed portajohns in the staging area, not after you checked your warm clothes and were headed to the start line.  The bag check should be much closer to the starting line, even though I understand that it was strategically place near the finish line.  Boston figured it out, so can Disney.  

 

Also, I guess I'm spooled with Houston's Marathon, where you head indoors upon finishing and are served a complete, hot breakfast.  The food at the finish line was comparable (not enough in my opinion) to Boston: bagel, fruit cup, banana, and bottle of water or Powerade.  However, it was all separate without a bag to carry it, so you had to juggle your food along with your bag and/or Mylar blanket (afterall, you need to stay warm), it was still below freezing.  At least Boston hands you a prefilled bag of food, making the line move faster through the food area AND preventing gluttons from overloading their bags (preventing later finishers from having anything to eat at all).  

If you go there understanding these nuances and preparing physically and/or mentally for them, it is worth doing for the fun of it.

Goofy's Challenge and a Half, Here I Come!

I've put in the miles, worked through some soreness, and tapered.  Time to pack and head to Orlando.

Looks like the temps will be in the low 30's both days.  I'll report upon finishing.

Welcome 2010!

It is that time of year to reflect on the past year, strengths, weaknesses, along with the price of gasoline and consider directions for the coming year.

Here is where I'm heading in the coming year:
1. Race in the ITU World's Long Course Championships in Germany this summer.
2. Race shorter races leading up to item #1.
3. Learn to take recovery weeks.
4. Continue to grow my CoachGrant.net.
5. Strength train more.
6. Be social.

Best of luck to all in 2010. Train safe!