Goofy Challenge training tips
I know a couple people on here have done the Disney Goofy Challenge and am wondering about some training plans/ideas. I'll have 9 weeks between NYC and Disney and I really want to drop my marathon time from 5:17 to 4:30/4:40. Yes I think it's possible, especially considering the problems I had during my last one and some easy/simple fixes that should greatly help.
Do you just train as normal or do you try to do back/back long runs were Saturday is 1/2 the distance of Sunday's run?
Do you just train as normal or do you try to do back/back long runs were Saturday is 1/2 the distance of Sunday's run?
Dan,
I haven't done Goofy, yet. But, when I was considering it, I thought Hal Higdon's intermediate II plan looked like it would be effective: www.halhigdon.com/marathon/Mar00intermediate.htm.
Scott and Chris will be able to give you better first-hand advice.
Another resource is www.disneyrunning.com/forum/.
Good luck,
Cassie
I haven't done Goofy, yet. But, when I was considering it, I thought Hal Higdon's intermediate II plan looked like it would be effective: www.halhigdon.com/marathon/Mar00intermediate.htm.
Scott and Chris will be able to give you better first-hand advice.
Another resource is www.disneyrunning.com/forum/.
Good luck,
Cassie
"Hard things take time to do. Impossible things take a little longer."
I think that you wont have any problem transitioning from the full alone to the Goofy. Once you are in marathon shape the rest is easy. Haha - I didn't really mean easy. I meant that you will do fine in the Goofy. My first suggestion is easy. Take an ice bath after the half. Get in the tub first and let the cold water run. I read a study out of England that says that ice is not necessary. Just sit in the cold water for 15 minutes or so and it will help with the recovery. I did that but added ice and I truely believe that it was a huge help. You may wake up sore the morning of the full but it will go away within the first few miles of the marathon.
As far as training goes, I would simply add a short long run the day before your actual long run. Physically doing the half when you are in shape for a full makes the half super fun. You will be finishing with lots left in the tank while others are finishing exhausted. That is empowering.
You will want to have a clue what back to back hard days feel like. My back to back runs would be something like a 6.5 followed by a 13. I figured that half of the actual distance would work. I didn't really kill myself too badly with the back to back runs. I just figured that if I was in marathon shape, the half would be easy which it was. I am not sure about improving your time that much though unless you mean for NY. I would think that a PR at Disney would be tough due to the crowds and the fact that I think it's overall a pretty slow marathon.
My goal for the Goofy was to finish. Both times I ran the goofy, my time was an hour slower than my quickest marathon and my halves were about 40 minutes slower than my quickest halves. I really exagerated taking my time and some of that was due to GI distress but that's another story. Since I can't afford to do the goofy this year, I would love to help you out with any questions that you have. Hopefull that will make me feel a part of it. I am going to miss it.
Good luck. Let me know it you have any other questions.
Here is a site I go to for all my info. Cassies site is probably the best for Disney running info.
http://www.disboards.com/forumdisplay.php?f=109
As far as training goes, I would simply add a short long run the day before your actual long run. Physically doing the half when you are in shape for a full makes the half super fun. You will be finishing with lots left in the tank while others are finishing exhausted. That is empowering.
You will want to have a clue what back to back hard days feel like. My back to back runs would be something like a 6.5 followed by a 13. I figured that half of the actual distance would work. I didn't really kill myself too badly with the back to back runs. I just figured that if I was in marathon shape, the half would be easy which it was. I am not sure about improving your time that much though unless you mean for NY. I would think that a PR at Disney would be tough due to the crowds and the fact that I think it's overall a pretty slow marathon.
My goal for the Goofy was to finish. Both times I ran the goofy, my time was an hour slower than my quickest marathon and my halves were about 40 minutes slower than my quickest halves. I really exagerated taking my time and some of that was due to GI distress but that's another story. Since I can't afford to do the goofy this year, I would love to help you out with any questions that you have. Hopefull that will make me feel a part of it. I am going to miss it.
Good luck. Let me know it you have any other questions.
Here is a site I go to for all my info. Cassies site is probably the best for Disney running info.
http://www.disboards.com/forumdisplay.php?f=109
Scott
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
Link to my running journal
http://www.disboards.com/showthread.php?t=1303681
4 full's - 14 halves - 2 goofy's and one Mt. Washington!
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