nashville 2012 training plan

I really can’t believe I’ll be starting to train for the Nashville Rock n’ Roll 1/2 marathon tomorrow! The past month since the Disney 1/2 flew by and I am ready to start another training plan! I took “off” the last few weeks from any structured training or workout plan. My legs hurt pretty bad after Disney so it took a week or so to get back to it with running. I continued to walk that week to shake out my legs and eventually got up to a very slow running speed haha. I kept the first few runs at just a 2 mile distance and gradually increased to alternating 5k’s and 4 mile runs to get me back to a good starting point for the next training plan.

I ended up really enjoying my training plan for the Disney 1/2, adapted from Hal Higdon’s Novice 1 Program. I based the below training plan off of that for the most part, but made a few alterations and improvements from the last time around, as well as incorporated the one 10k (Shamrock Shuffle in March!) I am signed up to race. One of the biggest changes is switching from running Monday, Thursday, Saturday to Monday, Wednesday, Saturday. I ended up running and going to yoga every Thursday and it wore me out, so I figured that was an easy change – plus I never got into good cross training system for Wednesdays (aka cheaped out by not joining a gym) so I never quite knew what to do. Sunday workouts got more defined this time around – I’ll either do an Insanity DVD at home or go to a new Yoga Body Bootcamp at my yoga studio. I’m guessing I’ll love the Yoga Body Bootcamp (YBB for short on the plan), but it doesn’t start until this coming Sunday so I won’t know for sure until then haha. Any day I miss the class (or don’t feel like paying for a class), I’ll do a random Insanity at home.

 

*I am not a trained or licensed professional. This plan was created by me for my own personal use. Consult with a trained professional and/or doctor before beginning a training plan if you are unsure of your abilities.

race recap: walt disney world 1/2 marathon

I can’t believe my first half marathon is OVER! Training seemed to fly by and the past week has just flown. We woke up at 2am to drink coffee (lots and lots of coffee!), eat something (half a bagel with PB2) and get dressed and ready to catch our shuttle.

We got on the one from our hotel (a perk of staying at a Disney property!) at 3:50 and headed toward the parking lot of Epcot where the start/finish line was. It took about 30-40 minutes to drive the short distance. The roads were packed with half marathoners. We were urged to take Disney’s own transportation, but for people staying off-property or who live in the area there wasn’t a way to take it. When we finally got to the area, we got off the bus and walked close to 10 minutes to find the port-o-lets. Too much coffee! Each port-o-let had a huge line, so we got in one and made our way up. Mom came with us for this part. Originally we were thinking we would need sweaters in the morning from the chilly air, but not this morning!

When it was closer to 5, mom left and headed to the spectator spot at Cinderella’s Castle. She got a ChEAR squad package that let her have special access to front-row viewing. I think she’s glad she did that, and got a t-shirt and blanket to wear as well! There was a spot for bag drop-off. We didn’t need to do this since mom would be at the finish, so we passed on by and headed into the cluster of people ahead. There were more port-o-lets on this side with even longer lines, and somehow we funneled through them in the crowd to start getting into the corrals. This walk was super long! Along the way we got on an off ramp with more port-o-lets and decided to take the opportunity to go again before waiting to run.

We finally got to my corral (I was C, Kinley was B but decided to hang back to run together). At 5:30 the wheelchairs went and then were followed every 7 minutes or so by another wave. We took this time to take a few pictures, obviously :). They had large screens up so we could watch Donald and the gang count down for each corral. Each corral got a countdown, and each corral got a fireworks show. Of course the first fireworks were the best and biggest, and scaled back from there. In no time, it was corral C’s turn and we were off! We were stuck in a hoard of people, not able to keep anything better than a 12:30 average, below what we were wanting. Some were dodging left and right, weaving in between runners, but that was difficult then we were running together and didn’t want to sprint to pass by others. We thought it was going to thin out, but it never did…

The first part of the race went pretty well except for incredibly slow. Probably why it felt okay! It was all on roads/highways so there was no scenery until we reached mile 5 – 5 1/2 and got to Magic Kingdom. We had to go through a few tiny doorways to navigate around to actually get in the park, that caused even more traffic back-up. I loved running through Tomorrowland. It was still really dark out and it was nicely lit up with a ton of music blasting – just what I needed to give me motivation! (Side note: I decided to run without music for this race and I never missed having it! I still had my iPod on to track my time and splits but only looked a few times since it was clipped on my bra.)

Right before getting to the 6 mile mark, it was time to run through Cinderella’s castle! This was a really neat experience and definitely the highlight of the run. Right after we got through, we managed to spot mom yelling at us from her ChEAR squad station and decided to go over by her to get a picture of us. We were stopped for a couple of minutes and I also handed her my back bib because I had already sweated through it – whoops!

After the short diversion, we went on our way again through Frontierland and then out of the park. Again. The next 6 miles were on a highway and/or a backlot of Magic Kingdom. It was tough. After the 10k point I realized no race I had ever done is further than that, so I was headed somewhere I had never been. The miles between 8 and 11 are the dimmest for me, I think I was partly zoning out, largely freaking out, and tired from navigating through all the people. At one point along this stretch Kinley asked if we wanted a picture with Chip and Dale. Even though it would have been nice to stand and wait in line and rest a bit, the line was also 10+ people deep so it would have meant making it to the finish even later. I tried to not be concerned with time during my training runs, but I still had some expectations. Within the first mile of the race I dropped all expectations and just wanted to cross the finish and get my medal, but I thought stopping at Chip and Dale would have made the last stretch harder than it already was going to be.

Lovely Disney decided that at the 10 1/2 mile point they would send us up three hills, that would last for a good mile and a half to the finish. I remember Kinley and I were headed up the exit ramp and she looked over and said if we picked up our pace we could finish in 2 1/2 hours. That was tempting and even though I had nothing left in me, I prepared to run up the hills at a faster pace than the rest of the race. It was tough, and I was mentally and physically drained. I knew I could cross the finish, but I didn’t think I could make it in 2:30. I stopped and walked to catch by breath a few times, but I managed to keep my legs moving. The last half mile was in Epcot and I barely remember running this at all. I got really cold and shaky and felt lightheaded and the finish line was not getting any closer. There were so many twists and turns I kept thinking “at the next one, I’ll see the finish!”, but it never happened. There was no long straightway to the finish, only one filled with twists and turns. Right before the finish line came up, Kinley grabbed my arm and practically pulled me across the finish line. We somehow managed to get the exact same time. 2:30:54. With 6 seconds to spare in the 2:30’s.

Once through the finish line, I was real lightheaded and tried to keep my legs moving to go forward to get some nutrition and one of the blanket things to help me warm up and get rid of my chills. We stopped by the medical tent to see if they had Powerade, but they only had water and no salt packets or any electrolyte recovery anything. We kept on our way and I had to stop along the side for a bit, being yelled at to “keep moving” from one of the volunteers. Sorry guy, but if I move I might pass out so just give me a second. I got my race medal, and yelled at Kinley to get her own when she was about to walk away without one. Dork.

We then encountered multiple huge lines of people waiting for food. We passed these by, but I grabbed an orange while walking – sorry to bud in front of you person, but all I wanted was something fruity and to get out to sit down. We saw mom in the distance and were yelling at her, and she was looking in every direction that was not us, so we had to get out quickly so we wouldn’t lose her. We got there, and I promptly sat down and ate a couple slices of my orange. I was feeling weird, and not really like I wanted to be eating so I just sat there for a bit, looking at my medal :).

We took a few finisher pictures here too since we went around the Disney photographers to avoid yet another line. I still can’t believe I have finished a half marathon. It seems surreal and if I wasn’t in a huge amount of pain today I wouldn’t believe it :). Once we got back to the hotel, mom went and checked at our cafe to see what they could make gluten free. Turns out they could make special Mickey waffles with Bob’s Red Mill mix! They also used applesauce and apple juice (probably for kids with dairy allergies too). Disney is awesome with allergen-friendly cuisine and we will definitely have to go back for these waffles again!

With the race starting around 5:45 for us, finishing by 8:20 and getting back to the hotel by 9, we still had most of the day ahead of us!

disney 1/2 training: 5 miles



I successfully made it through week 3 of my Disney 1/2 marathon training plan.  I had 3 1/2 mile runs on Monday and Thursday, and today I had a 5 mile run. Following last week’s not-too-successful 10k, decided to just go a comfortable pace and not push myself.  Since this is my first 1/2, I know that time should not be a goal at all, but my competitive nature is not wanting to accept that fact.  Plus, Sister now wants to run with me (poor choice on her part), but it will help me motivationally and will hopefully lighten me up during the race to enjoy it and be able to get some during the race photo ops with the various Disney characters that will be cheering us on!

The weather this morning was perfect for running.  It was a little chilly, but I was fine in pants and a long sleeved shirt.  I also found my new favorite running tool for winter – ear muffs!  I got a pair of 180’s last year and never really wore them, but now they have found their use!  I put them on with a regular headband, and around mile 3 I was able to easily remove them once my ears were warm.  They easily wound around my wrist and I didn’t have to try to re-put on my regular headband while running like I would have with any sort of hat or regular winter headband.  Although I must say that I am quite excited to be able to run in tank tops in less than ONE WEEK (Hawaii, I am definitely in need of a break from work, sun + warmth!).

Running definitely seemed easier this week from last, but that was to be expected.  My legs are definitely tired and beginning today I am cutting back on the amount of Insanity I’m doing.  During the first couple weeks of training I figured it would be fine to do additional Insanity exercise throughout the week, but that time has passed!  Insanity will now only be done during my cross training days on Sunday and Wednesday, and possibly the abs on Tuesday depending what Strength + Stretch I feel like doing.  Hopefully this helps my leg fatigue and makes me want to go further since it’s only up from here on out!

So, nothing spectacular with the run, but it’s one more down!  The next two will be in Hawaii so we will see how I do in a different climate than I’m used to, but regardless, I will be running in paradise!

In other news, I bought a new digital camera today and found a new appreciation for Amazon.  Sister and I went to Target, where I purchased a new Canon point and shoot for vacation.  I figured I would get a pretty good deal there and I have their debit card which means I get 5% off every purchase.  Well, I settled for my 2nd choice camera to save some money and an 8G memory card.  I (luckily) came home and went on Amazon, found my 1st choice camera and got an 8G memory card and saved $70!  Although $40 of the savings is from signing up for their credit card, but seriously, $30 less for the camera and memory card when I got a camera that was $20 more than the first one I got?  Can’t wait to get it so I can bring it with me on vacation – Amazon even offered me another month free of prime membership so I got FREE 2 day shipping.  Man, I love deals!

My new camera! A Canon PowerShot ELPH 100 HS

Happy Saturday!

pre-gaming: haunted hustle

There’s quite a bit of preparation involved with races.  Especially when they’re out of town, which happen to be my favorite races to be in since you get to travel and see a different place while you’re running!  I don’t remember exactly when Sister and I decided to participate in the Summit Credit Union Haunted Hustle Ghost Tour, but I know I’ve been excited ever since.  I mean a race where you get to dress up?  Who wouldn’t be excited to run that?  Plus, it’s great a great way to help prepare for my half marathon.

We made the trek to Middleton, WI late yesterday afternoon once I got home from work.  Food is always a top priority for us, especially when we need the fuel!  We didn’t go quite as crazy as we did for the Bellin, but we still brought plenty to satisfy our needs the night before, morning of, and after the race.

But onto the important part – our costumes!  Sister knew right away what she wanted to be – Elphaba from Wicked, of course.  Suits her perfectly ;).  It took me longer to decide because I really wanted to wear a tutu, but couldn’t find a pattern to make one that I liked.  Plus, I pretty  much lack all sewing skills.  I know there are simple no-sew options out there, but I just didn’t think it would be comfy enough to run in without an elastic band around the waist.

The always-wonderful Target, however, made my idea come to life!  Who knew they had elastic-banded tutus in the little girls section that would actually fit me and work perfectly with my plan!  Pretty sure the cashier at Target thought I was nuts for checking out a sparkly pink tutu and wand, but Glinda is all about pink and sparkles.

Elphaba + Glinda = the perfect Halloween costume combo.

And of course no good costume is complete without a t-shirt!  Making puffy-painted t-shirts is one of my specialties, and of course I was up to the challenge.  I’ll post the actual race info and pictures of us in our costumes tomorrow, but here’s a sneak peak!

Time to go change and get ready to go – it’s racing time!

disney 1/2 marathon training plan

Yesterday was the ‘official’ starting date of my Disney half marathon training plan, however today was the true test of whether or not this training plan was beginning this week.  Because of my pesky foot, I was unsure on whether I was going to be able to run or if I needed to wait a few more weeks and suffer through a steroid injection in my foot.  Well, the original plan for today was to run 3 miles, but I decreased that to 2 for a safer distance and starting point.

I actually did extra cross training yesterday.  I went to an hour power yoga session at my favorite studio, Strive, and Kinley and I went on a 5 mile walk.  The walk was more relaxing than anything else, especially in the gorgeous fall weather we have been experiencing the past couple of days (even though it has been SO windy).

I adapted my training plan from Hal Higdon’s Novice 1 training.  I made changes to the weeks that I am planning on running my 10ks (Haunted Hustle in Madison and Sugarmill Run in Hawaii), and also altered the days to best fit with when I wanted to run.  For cross training on Sunday and possibly Wednesdays, I will most likely be using the Insanity DVDs that Kinley bought last week (and should be coming shortly!) or a class at the gym I will probably be joining by the end of the month.  Mondays, possibly Wednesdays and Thursdays will be my week days runs, ranging between 2 and 5 miles.  I have no time goal for Disney since it’s my first race, so as long as I can run a majority of the distance I will be happy ;).  Tuesdays I will either go to Pilates or Yoga at my (future) gym, or yoga at Strive.  Fridays are listed as complete rest, but I will probably still walk with the pup around the block to losen up my legs.  Saturdays are the test – the long runs.  Starting at 4 miles and progressing up to 10 before the run.  As of December 4th, I will be in new territory as I have never ran over 7 miles at one time before.

I am really excited for my first half marathon training and hope my foot does not act up again.  But if it does, I will definitely not put up with it for weeks before going to see someone!  It’s hard to believe I signed up for this race in March – over 6 months ago, and now there are only 12 short weeks to go.  Ready or not, here I go!

And as of January 7th, 2012, I will have that lovely Donald Duck medal around my neck!

pace

I’ve been thinking quite a bit about my running pace recently.  After deciding to forego my longer runs to focus on my form, I have seen a dramatic increase in my pace (specifically on my Saturday 5k runs + 5k walk back).  The first weekend doing this workout I finished in 30:00 – over a minute and a half faster than my previous pr on my Nike+, and a whopping 4:30+ minutes less than my 5k pace at my one and only 5k race this past fall.  I was shocked at my ability – and this past weekend?  I blew 30:00 out of the water with under 28:30!.

Granted, this is not a speedy speed for a lot of runners, but it is for me.  I can tell that I am working harder running the faster speeds, but it helps knowing I only have a little over 3 miles to keep it up.  I remember I used to wish I could run 3 miles even just last summer – and I was unable to.  And now I am running the entire thing and running it fast!  It still shocks and amazes me of what our bodies are capable of.

Now, speaking of capabilities, I am not currently capable of running a 1/2 marathon.  Well, I might be, but it wouldn’t be pretty.  Good thing I have until January for my first at Walt Disney World!  (By the way, check out my guest post on Healthy Disney today!).  Since this is my first 1/2 marathon, I know I should not have a set goal time in mind, but that’s not always how I work.  I am usually competitive and it frustrates me that even though I want to be competitive at running – I will never be a great runner.  I’ll get over it… maybe.

Kinley decided to sign up for the Clif Bar Pace Team for the Disney race – to see what it would be like with someone else pacing you rather than having to think about it yourself.  Well, even though I signed up for a slower pace time, I decided I would contemplate running with a pace team as well.  What’s really nice about the Clif Bar Pace Team is that it is FREE, and it has absolutely no obligation – meaning if I didn’t want to run with them come race day, I wouldn’t have to.  I could also switch my pace group I was running with the day of the expo in case I find my speedy marathon legs within the next few months.

Something else that’s awesome about the Clif Bar Pace Team??  They send you FREE products to try and I just to happened to get my first on Monday!

It included a Oatmeal Chocolate Chip Clif Bar, a Raspberry Clif Shot, and a Cran-Razz Clif Block.  Can’t wait to start my training and increase my distance so I need these!  Speaking of training – I should probably think of what training plan I’m going to do and see when I’ll need to start!