Dopey Challenge Game Plan

After much debated thought and research, I've made a somewhat concrete training plan for the 2018 Dopey Challenge at Walt Disney World. If you aren't familiar with Dopey's Challenge, it's a 5K, 10K, Half Marathon, and Full Marathon all on consecutive days. I'm still a bit in shock that I actually signed up for this race....

As a veteran marathoner (although I sorta feel like a newbie since it's been SO long since my last full marathon), I kind of have an idea of what has and hasn't worked for a training plan and my cranky knees.

This is the first year since I began running that I don't have a running coach lining out a training plan for me and telling me what to do. To be honest, that kind of scares me. Dopey's Challenge - it's 48.6 miles in 4 days. Y'all. Seriously, what was I thinking??

Thankfully, the folks over at runDisney have utilized an amazing individual who has a wealth of knowledge on all things running, and he created a Dopey Training Plan! Yes I'm talking about Jeff Galloway and yes...I love you runDisney!

Jeff's training plan for the 2018 Dopey Challenge officially begins next Tuesday and I am SO excited. After Princess, I took a little break from a rigid training plan because my brain and body needed a break. Now, I feel refreshed and ready to go once again!

One thing I love about Jeff's training plans is the functionality of them! His Dopey plan has runners training three times per week at the majority with a few four day weeks in there as well.Three days per week? I can handle that!

I've used the concept behind Jeff's training plans where he has runners run a training run or two at a distance longer than their upcoming race. This worked incredibly well for me as I was able to obtain a sub 2 half marathon using this training mentality.

For 48.6 miles however, my main goal is to finish the full marathon upright and not break any crazy PR's, so that's where a few of my tweaks to this training plan come into play.

• On three occasions, this training plan has runners tackling distances over the 20 mile mark. Sadly, I'm pretty sure my knee would not agree with that idea, so I'm cutting these three down to one 20 mile run that I'll tackle some time in December.
• In total, I'll have several 13-18 mile training runs as well, scattered throughout the 29 week training period. 
• This plan also includes about four "mock Dopey" weekends with training runs/walks back to back. I think I'm going to cut these down to two total.
• For the three day a week training weeks, I'm going to add one day of cross training as well as my PT/squats/lunges routine throughout.

As I've mentioned before, I'm not a running coach nor am I an expert at this. However, this will be my 6th full marathon and I sort-of have an idea of what has and hasn't worked for my IT Band issues in the past. Hopefully, all goes well and come January, I'll have a shiny new medal (or six) to show for it and I'll remain injury free! :)

Dopey, here I come!!

Today I'm linking up with these lovely ladies (Erika, Marcia and Patty) for Tuesdays on the Run!

Thursday Training Thoughts

This past week was quite an interesting week.
 
It's been raining practically non-stop (until yesterday) which left the temps warm and incredibly humid. 

• Despite the crazy weather, running has been going great! My knee has cooperated and I haven't had any issues (thankfully)! Although marathon training season hasn't yet begun (soon, though) my current plan is to keep up with our base mileage for now.

• Speaking of training plans, Jeff Galloway's training plans for Marathon Weekend are available now on the runDisney website! I'm going do a modified version of his Dopey schedule and I'm so excited to begin! Dopey training starts on June 27th so if you're thinking about using Jeff's plans, get them downloaded now! Also, Jeff has been so gracious to share his training tips with all of us - if you'd like to check them out, click here!

• Back to my week - I'd planned to go for a run on Monday but when I stepped outside, I felt as if I was in a sauna. I was literally short of breath just walking from my work building to my car which is maybe the length of two football fields. I felt as if a wet, warm washcloth had been placed over my face and I was trying to breathe through it. CRAZY. I knew a run was going to be impossible that day so instead, I did a little cross training at my house (in the AC) and even involved Brayden in some of my routine. I figured a 25+ pound kid made for adequate weights for squats and lunges....and he loved it! Bonus! 

• On Tuesday, I attempted to outsmart the weather and went for a nice little lunch time run. I was in a hurry so I pushed myself and when I saw the time for my first mile, I knew I had to keep going. Sadly, I didn't take my own advice and had ZERO hydration along the way. Thankfully the rain had not yet passed through and the humidity was down so it wasn't horribly warm out at that point (like Monday)! 

• Lately, thanks to an idea from Meranda, I've been setting aside a little time to work on my race scrapbook. I was terribly behind (as in...2013 behind) but am now caught up to 2014! Each page in my scrapbook is themed around a different race and is filled with pictures and the bib from that race (sometimes a race takes up 2 or 3 pages if there's a lot to share). It's so much fun re-living these memories from years ago and I'm excited I have the opportunity to work on this project once again!

Did you know that yesterday was Flag Day? I had to read up a bit on the holiday itself because I didn't realize all the day entailed! Not only is it a holiday to celebrate the adoption of the flag of the United States, but it's also the birthday of the US Army! Pretty neat!

That's all for now! How are you surviving summer time running? How do you preserve your race memories?

The Trainng Plan - Tips from Jeff Galloway

There's so many things I love about  Fall - the promise of cooler weather is in the air, Christmas is right around the corner, and a new training plan is attached to the fridge! With each new half/full marathon season comes a new training plan and with it, new goals and ambitions!

Today, Jeff Galloway gives several tips on Training Plans for both seasoned and new runners. Enjoy!

THE TRAINING PLAN

WHY SHOULD I HAVE A TRAINING PLAN?  When using a proven strategy, a runner gains control over fatigue while improving motivation.  Those who follow the right training plan, for the individual,  tend to improve more, with less injury risk.
 

WOULD BEGINNERS BENEFIT MORE FROM A PLAN  Unfortunately, most beginners “run as they feel” or follow conflicting advice.  This leads to confusion and more aches and pains.   The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.
 
KEY TRAINING ELEMENTS:

1.  A longer run builds endurance
2. A hilly run builds strength
3. Scenic or social runs insert fun and keep you coming back for more

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER?  The right training plan will gradually increase the speed repetitions needed for the individual goal.  Easier days and rest days must be inserted before and after speed workouts.  To avoid injury, the pace and the increase must be realistic for the individual.   

EVERY OTHER DAY!  Most runners—especially beginners—run best when they run every other day.  This allows for the “weak links” to heal.  The very slow long run is usually on the weekend, when there is more time available.  Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don't have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat.  So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking. 

DOES VARIETY HELP?  Changing things a bit can improve motivation.   You don't have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit.  Hill runs build strength.  Drills that work on cadence, gentle acceleration and gliding will improve your running form.  Long runs produce stamina and endurance. 

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS?  Take it easy on these days.  Do little or no exercise, don't over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY.  Not Recommended!  It is during the days off from running that the running body rebuilds and improves.  While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.    

IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation.  Those who pick various elements from different schedules experience  more burnout and injury. 

What are your thoughts on a training plan? Do you typically find one and stick to it or do your own thing? (I'll admit, I'm not the best at sticking to a training plan 100%!)

As an official Jeff Galloway blogger, I am provided with occasional tips to share with you guys - no compensation is received on my end! Hope you’ve enjoyed them!