Pacing and Planning
In my last marathon experience, I used Hal Higdon’s Novice 2 plan to train. I like Higdon’s plans – they’re pretty simple to follow (which was great when I was a fairly inexperienced runner), and the Novice plans only had four days/week of running (which was perfect for me).
However, it was hard for me to follow sometimes because I wanted more structure. Some runs were just “runs” and supposed to be slower. Other runs were at “pace.”
My original goal for the 2013 Disney Marathon was to run a 4:30, which equates to 10:16 minutes/mile. However, I was often running my “pace” runs faster than that – in the 9:45s – and my slow “runs” at 10:16.
I didn’t know how to control my pacing. I still don’t really, but now I have a Garmin Forerunner 235 that will vibrate when I’m running too fast or too slow. And I have a coach who tells me exactly how many miles to run at exactly what pace (give or take 10 seconds either way).
About my coach.
When I started my 2013 Disney Marathon journey, I obviously wanted to find other people who were going to be running as well. I found DISboards. If you want to know anything (and everything) about Disney – Disney World, Disneyland, Disneyland Paris, Disney restaurants, Disney hotels, Disney tattoos, Disney Vacation Club, Disney purses, and on and on and on, DISboards is the place to go.
It turns out they had a whole section devoted to RunDisney – the races that Disney puts on at WDW (Walt Disney World, for you outsiders) and Disneyland. Now there’s even a race at Disneyland Paris!
It was there, in the thread started for the 2018 Marathon that I found my coach – DopeyBadger. Just a science-oriented guy who started running a few years ago and never looked back. Now he creates custom training plans for others who are running Disney races and hoping to get into optimal running shape.
He’s been a great help over the last several months, once I decided in March that I wasn’t up to doing a whole year of training plans on my own.
His plans have resulted in my 35:11 7k earlier this month (an 8:04/mile average) and even a mile under 8 minutes!
Unfortunately, now that means he has upped my paces for marathon training. I’m slightly worried about this, but for the first week and a half, I’ve been able to hit them.
I actually have a harder time hitting the slow paces than I do the fast paces. I always want to go faster and it’s hard to be slow on purpose.
My pacing code:
WU/CD – Warm-up and Cool-down – super slow, loosen the muscles, get ready for a harder workout – 11:38
EA – Easy A – slightly harder than WU/CD but still an easy jog – 10:56
EB – Easy B – we’re starting to work – 10:11
LR – Long Run – 30-45 seconds slower than marathon pace, used for those long runs to simulate marathon day – 9:49
M Tempo – Marathon Tempo – the pace that my coach believes I can hold for 26.2 miles – 9:06
HM Tempo – Half Marathon Tempo – the pace that my coach believes I can hold for a 13.1 mile race – 8:43
Speed – self-explanatory – 8:00
The color code you will see in the weeks to come as different workouts are sometimes highlighted in a different color to indicate what I need to do that day.
So this is my pacing. I’d love to run 9:06s for a marathon (putting me under 4 hours!), but we’ll see…
12 weeks of training to make it a reality.
Run faster!
When I ran track in high school, my friend’s dad would sit in the stands and yell “Run faster!” when people went by where he was sitting. So for at least my intermediate run this week, I ran faster.
Week 2 / Day 1
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week of September 16 (20) | Cross | Rest | 3 run | 5 pace | 3 run | Rest | 10 miles |
Monday, September 17, 2012
0 miles planned / 6 miles completed
6 miles completed / 21 miles planned for the week
27 miles completed so far in training
Stats from the run:
Total time: 57:54 for 6 miles / Average pace: 9:38/mile
Splits:
Mile 1 – 9:55
Mile 2 – 10:08
Mile 3 – 9:21
Mile 4 – 9:29
Mile 5 – 9:45
Mile 6 – 9:15
I was so fast at the fun run! If it wasn’t for the huge hill at the end of mile 2, all of my mile times would have been under 10 minutes! And I negative split too! By almost a whole minute! Yes! First 3 miles: 29:24 / Last 3 miles: 28:29! I was en fuego!
I ran with someone new at the fun run, and she really pushed my pace. That 9:38/mile is an average of 40 seconds per mile under my goal marathon pace, and my last mile was a whole minute under marathon goal pace! I felt really good, and I wasn’t sore at all afterwards or even when I woke up this morning (12 hours later).
Maybe I really am faster than I think I am! I can’t wait until next week’s fun run to see if I can get even faster.
Unfortunately, today it rained all day and I didn’t get out for my lunchtime run. I really should get on the treadmill right now instead of writing this blog…it is only 3 miles…I should do it……
Push It
IN PROGRESS
Week 1
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week of September 9 (20) | Rest | Rest | 3 run | 5 pace | 3 run | Rest | 9 miles |
Tuesday, September 11, 2012
3 miles planned
9 miles completed / 20 miles planned for the week
9 miles completed so far in training
Stats from the run: Total time: 29:15 for 3.01 miles / Average pace: 9:44/mile
Splits:
Mile 1 – 9:40
Mile 2 – 9:47
Mile 3 – 9:44
Today’s run was supposed to just be a “run” not a “pace run,” but I had other ideas.
This morning I woke up sore as all get-out! My ankles, ANKLES, were sore. As the day went on, my back started to hurt as well. As best as I can figure, the concrete sidewalks that I ran on for part of the fun run last night killed me. I never run on concrete. I mainly run on asphalt, and at home it is tarred/chipped roads and dirt/gravel roads. I didn’t realize just how much different concrete is from other surfaces. But it was a good learning experience because I think four or so miles of the Disney marathon is on concrete, so I need to get my body used to running on it.
Because of the soreness, I was not in high spirits as I headed out for my lunchtime run. I was hungry, tired, and sore. But I got my butt out of my chair and went for the run.
After seeing my great times for yesterday’s 6 miler, I was inspired to try and beat 10 minute/mile for the entire run. As just a training run, I should have been running anywhere from 10:30/mile to 11:30/mile, but I wanted to push myself.
After I saw that my first mile was at 9:40, I knew that I could make it the other two. It was warm and sunny, but there was a cool breeze. And now into almost the middle of September, the humidity is beginning to go away.
The run was tough, but I was glad that I ran it in the time that I did. Tomorrow I am going to take it easier on myself…maybe. I don’t want to run too hard and too fast all the time, but it is reassuring to know that I can run at my desired marathon pace, or under it, for a good amount of time.
And let’s not forget that this nice September 11th day is almost identical to that one 11 years ago.
Welcome to the First Annual Disney Marathon Training Session
And may the odds be ever in your favor…
IN PROGRESS
Week 1
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week of September 9 (20) | Rest | Rest | 3 run | 5 pace | 3 run | Rest | 9 miles |
So yesterday marked the start of my marathon training. On the schedule was a Rest Day. It was not restful.
I decided to hit up the Road Runners Club for their 6 mile Fun Run. I know, six miles and fun don’t really go together, BUT I had a good time and ran a great time!
Monday, September 10, 2012
0 miles planned
6 miles completed / 20 miles planned for the week
6 miles completed so far in training
Stats from the run: Total time: 1:00:32 for 6.01 miles / Average pace: 10:04/mile
Splits:
Mile 1 – 10:10
Mile 2 – 10:15
Mile 3 – 9:44
Mile 4 – 10:06
Mile 5 – 10:13
Mile 6 – 9:58
30:09 for the first 3 miles / 30:17 for the second 3 miles. I am trying to negatively split my runs (run the second half faster than the first half), but I didn’t accomplish it this time. But I was only 8 seconds off, and that is awesome for me! 8 seconds, woo hoo!!!!!
But the great news is that my average pace was 10:04. I am trying to keep it around 10 minute/mile because a 10:17 pace puts me at a 4:30 marathon. I would like to finish around there, but if I don’t, that is cool too. You never know who I might have to stop and take a picture with at Disney World! Besides the characters along the course, I know Drew Carey and Sean Astin are running the marathon – wonder if I can catch up to them for a photo op! 😛 Maybe I can grab Sean Astin’s attention by, not playing to the Lord of the Rings stuff, but shouting “HEY YOU GUYSSSSSSSSSS” a la Sloth from The Goonies.
The run was great and a lot of fun. But it was a lot of concrete sidewalks and such, which really left me sore. Must stick to the asphalt roads as much as possible next week. Good first lesson.
The run wound through town, starting at the high school, halfway point at the field house, and back to the high school. It was pretty dark by the time we finished at 8 – so I am going to have to purchase a reflective vest or wear my long-sleeve shirt with reflective strips. I don’t want to get hit by any cars!
Anyways, marathon training has commenced (a day early), and my spirits are high! Beautiful weather – I encourage all of you to go out for a jog, even a walk! Sunny but a cooler breeze blowing through now that we are reaching the middle of September!
Disney Marathon Training Plan
Here is my current training plan modeled after Hal Higdon’s Novice 2 program. I replaced an 11 mile run and a 12 mile run with the two half-marathons listed in October. I am hoping to run the half marathons just at my marathon pace or slower; I don’t want to race them too hard. I want good times, but I don’t want to exhaust myself. It is just hard not to race when you are running a race!
I also had to switch the runs around the week of November 4th and 11th because I will be in Arizona for my brother’s wedding. It is a step-back week (only a 13 mile run on Saturday) so if I miss it, it isn’t the worst thing in the world, but I would prefer not to miss any runs, if at all possible. Running in the heat will be difficult after fall in Pennsylvania, but it should actually be helpful since my marathon is going to be in Florida, where it *should* be warm.
I might also be switching it around because I just joined the Indiana Road Runners Club and plan on doing at least their Monday 6 mile fun runs and possibly Thursday’s 4 mile fun run. But we will see what intensity those runs will be at and what I should replace with them, etc. I will keep you all updated.
Some definitions:
- Cross: Crosstraining – walking, swimming, cycling, eliptical or strength training. 30-60 minutes to strengthen other muscles that running leaves behind. Might switch this with a rest day so I can get to the gym on a day it’s open.
- Run: Run at a pace 30-90 seconds slower than marathon pace.
- Pace: Run at marathon pace – my goal is 10 minutes/mile. I will have a better idea after the half marathons in October.
- Long runs: They are on Saturday. The goal is to get the miles in, no specific pace required. Hopefully within 2 minutes of race pace.
- (#): Total mileage for the week.
Hopefully my training posts will include the following information:
- Type of day it is (Running, Rest, Cross)
- Miles I’m supposed to run that day / Miles I actually ran that day
- Weekly mileage completed / Weekly mileage planned
- Mile paces
Here is my plan:
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week of September 9 (20) | Cross | Rest | 3 run | 5 pace | 3 run | Rest | 9 miles |
| Week of September 16 (21) | Cross | Rest | 3 run | 5 run | 3 run | Rest | 10 miles |
| Week of September 23 (17) | Cross | Rest | 3 run | 5 pace | 3 run | Rest | 6 miles |
| Week of September 30 (25) | Cross | Rest | 3 run | 6 pace | 3 run | Rest | Hollidaysburg Half |
| Week of October 7 (25) | Cross | Rest | 3 run | 6 run | 3 run | Rest | Punxsy Half |
| Week of October 14 (22) | Cross | Rest | 3 run | 6 pace | 3 run | Rest | 9 miles |
| Week of October 21 (29) | Cross | Rest | 4 run | 7 pace | 4 run | Rest | 14 miles |
| Week of October 28 (30) | Cross | Rest | 4 run | 7 run | 4 run | Rest | 15 miles |
| Week of November 4 (28) | Cross | 4 run | 7 pace | 4 run | Rest | Rest | 13 miles |
| Week of November 11 (33) | Cross | 4 run | 8 pace | Rest | 4 run | Rest | 17 miles |
| Week of November 18 (36) | Cross | Rest | 5 run | 8 run | 5 run | Rest | 18 miles |
| Week of November 25 (31) | Cross | Rest | 5 run | 8 pace | 5 run | Rest | 13 miles |
| Week of December 2 (34) | Cross | Rest | 5 run | 5 pace | 5 run | Rest | 19 miles |
| Week of December 9 (30) | Cross | Rest | 5 run | 8 run | 5 run | Rest | 12 miles |
| Week of December 16 (35) | Cross | Rest | 5 run | 5 pace | 5 run | Rest | 20 miles |
| Week of December 23 (26) | Cross | Rest | 5 run | 4 pace | 5 run | Rest | 12 miles |
| Week of December 30 (19) | Cross | Rest | 4 run | 3 run | 4 run | Rest | 8 miles |
| Week of January 6 (7) | Cross | Rest | 3 run | 2 run | Rest | Rest | 2 miles |
| Week of January 13 (26.2) | Disney Marathon |
Oh Lordy
The week has arrived. The start of my marathon training program. Somebody find my brain and reattach it to my body. K, thanks.
Training plan coming up, in case anybody is insane enough to follow along.
Actually, it is only Higdon’s Novice 2 program. Shouldn’t be too bad. 4 days a week is totally doable. I would like 5, but that just seems to push me over the edge into soreness and skipping runs.
My races
Up to this point in my life, I have run 5 races. I have run two 5ks, one 7k, one 10k, and one 15k. These were my times:
- 10k (4/7/12) – 1:00:20
- 5k (5/5/12) – 27:26
- 5k (7/21/12) – 26:31
- 15k (7/29/12) – 2:02:32
- 7k (8/12/12) – 40:48
Here is a little tidbit – races are hard (when you are a slow runner!). I finally realized after my last race that I am never going to win (though I have placed in my age group before) and that I really, really, really need to learn to pace myself.
Surprisingly, I have actually placed in my age group in three of the five races I have done. The bobblehead is when I came in third in my age group in my very first race – the 10k. The piece of shale is from when I placed first in my age group in my 15k (they didn’t actually do age group awards, but I was first!), and the railroad spike is from placing second in my age group in the 7k.
I keep them on my desk at work to remind me of how far I have come since getting back into running in January. And when I don’t really feel like running at lunch time, I just tap the bobblehead and she nods as if telling me “Yes, Stephanie, you must go runninggggg.” So I go and feel better that I did.
But back to racing. I am never going to be a speed demon. I really have no delusions about that, though I always want to beat my personal record (PR) every time, which leads to me racing too fast at the beginning and dying a slow death all the way through. For example – the last race I did, the 7k, my first mile was something insane like 8:02 – whatttttt?!?!?! Subsequently, my hamstring tightened up and I almost died. I still almost reached my goal time (40 minutes, I came in at 40:48) but it was really a pathetic race on my part.
My best races were my first one – the 10k. I had no PR to beat; I was just going out there to prove something to myself. The other one was the 15k. It was a trail 15k and while I had a time goal in mind, I really had no idea what I was getting myself into! Turns out trail running is a lot slower, but a lot more fun, than road running. I enjoyed running the trails, and it was mainly because I wasn’t stuck in a big group like road races and I was just focused on finishing. It was also different because you are always jumping over creeks/roots/rocks/etc.
So if I have any advice from the few races that I have done, it is this.
- Buy a GPS watch. It tells you your pace. Run at the pace that you have in mind and that will get you to your goal time and the finish line in one piece. Just my training runs have become so much easier since buying the watch. I bet it will help immensely with races.
- Don’t follow the pack. In that pack, there are people running 5 minute miles! Don’t try to keep up with them if you run 10 minute miles!
- Drink! Stop at the water stops and get a drink. I run until I grab the cup of water or Gatorade, then I walk for five or ten seconds while I drink it, and then I start running again. If you try to run while drinking, you will inevitably spill most of it on yourself and gulp a lot of air. And it is not fun to run with lots of air in your belly!
- Just have fun! Even if you don’t place in your age group, you still finished a race, and that is a lot more than a lot of other people can ever say! Plus you always get a cool t-shirt for your efforts and there is always food after the race! Free shirts and food! It doesn’t get much better than that!
Running for Disney 