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Category Archives: Marathon Training
Marathon Training – Fuel Your Run
Talking to a friend who has been sick for several days, she mentioned that her doctors told her the sickness probably hit her harder than it should have because she had been dehydrated from her running and exercise regiment. This conversation reminded me of a woman I met in a yoga class who bragged that she never fueled before or during her half marathons because she “wouldn’t eat before noon.” While I understand that strong desire to be thin, common sense and proper nutrition are more important to me. I knew what she was saying was crazy, but I realize that many people don’t know that nutrition, especially for endurance sports, is incredibly important.
When I first started training for my first long race, a coworker and endurance athlete told me the simple rule: after an hour, you need nutrients – whether that be sports drinks, power gels, bars (heck, I know marathoners that eat sandwiches during the 26.2) – you need something to replace the calories you’re burning.
But, what about before the race? I found this fantastic article from Active.com – The Pre-Race Meal. It states:
The main purpose of the pre-race meal is to fill your liver with glycogen, especially if it precedes a morning race. Liver glycogen fuels your nervous system while you sleep, and as a result, your liver is roughly 50 percent glycogen-depleted when you wake up in the morning. Your muscles, inactive during the night, remain fully glycogen loaded from the previous day.
It follows up with tips for breakfast before race time as well as meal suggestions. Sorry carb avoiders – not the best bet to fuel your run!
Another article, this one from Runners World.com, shares Hydration Tips for Runners. There are dozens of different philosophies on this – what to drink/when to drink/how much.. but they all basically say the same thing. You need water. You need sugars/carbs. You need them before, during, and after. It’s important to figure out what types are best for you – some like Gu (chocolate gu tastes like frosting.. makes frosting hard to eat, but it’s fairly easy to swallow during the run). Some prefer sports drinks and water only. Either way, a combination is very important.
Recovering after your run is important, too. Running Times has a Post-Run Recovery article that backs up the claim that chocolate milk is a great recovery tool. Sugars + protein + deliciousness= good recovery tool for me! Your body needs more hydration than you probably think after a run and protein helps repair muscle damage that occurs during the activity. **Beware of popping pills after a run – with your body dehydrated and muscles inflamed, taking anti-inflammatory drugs can be dangerous. My husband ended up in the ER a couple of years ago after a half marathon thanks to sickness caused from post-run motrin. Wait 48 hours to be fully hydrated and back to normal before you take those pills!**
Related articles
- Craving a Run (disneybabiesblog.com)
- runDisney Marathon Weekend Update (delightfullydisney.com)
Addicted to runDisney
Since the Walt Disney World Marathon Weekend in January when I ran the 5k and was a spectator for the half marathon, I haven’t done much running. No guilt here – I was 6 months pregnant for Marathon Weekend and continuing running to that point was a huge accomplishment, especially from who I was in my younger days.
But, post race, running became nearly impossible – too much pain. And, even though I’ve completed 2 half marathons at 13.1 miles each (and all the training runs leading up to that), I’m not good with pain. However, now that I haven’t been on a run in over 3 months, I’m craving some time on the pavement. And, being due with baby #2 in a few short weeks, it’s looking to be another few months before I get in real run time.
Without my actual runs, I’ve been exciting watching runDisney announce their new race – the Twilight Zone Tower of Terror 10 Miler and move the Wine and Dine race to a different weekends – races I hope to someday partake in. And, I got to read all about the newest Disneyland Half Marathon inaugurate the Tinkerbell Half Marathon. Plus, registration for the 2013 WDW Marathon Weekend opens soon and we can start planning our next trip – our first trip as a family of 4!
Of course, after not running for 5 months, I’ll basically be starting over, but I have until January to run 13.1 and thanks to Jeff Galloway, runDisney’s official trainer, I’ll be ready. Will you be running with me?
Related articles
- Touring for Two (disneybabiesblog.com)
- Registration is now open for the Disney Wine & Dine Half Marathon Weekend! (chipandco.com)
Gettin’ Your Sweat On – Where To Workout at WDW
Workout? While on VACATION? To many of us, this may seem crazy, an unheard of proposition, after all, a vacation means getting to relax and do what you don’t normally get to do (like skipping the gym!). But, for those of us who like to keep up with our fitness routine even when away from home, luckily, Disney understands and gives us some options to help keep us on track!
Fitness centers – Many Resorts have on site fitness centers, most include treadmills, stationary bikes, eliptical machines, and some basic weight machines. Most of the resorts that include a gym are Deluxe Level Resort (except for Coranado Springs which is a Moderate Resort), so if you aren’t sure if your WDW Resort has a fitness center, Check This List of WDW Fitness Center Locations
Bike Rentals – I can’t think of a more relaxing way to while away an afternoon than biking through the trails at Disney’s Fort Wilderness Campground – getting to experience all the nature surrounding me while getting some exercise at the same time! Fort Wilderness is my bike rental location of choice, but there are several places to rent bikes at WDW, check them out here
Jogging/Walking Trails – There are many of these located throughout the Walt Disney World Resorts (for a location listing click here, or visit your Resort’s front desk for maps of jogging trails). What better way to experience a different side of Walt Disney World than to get up early, lace up your running shoes, and jog the 1.4 mile trail along the Seven Seas Lagoon at Disney’s Grand Floridian Resort – where you can continue along the extended paythway for views of the wedding chapel and the Magic Kingdom. I know, getting up early while on vacation to exercise may seem nuts, but Walt Disney World really is a different place in the mornings, quiet, serene, and peaceful, and the perfect time and place for a powerwalk or run!
RunDisney – Looking to take your exercising to the next level while vacationing at WDW? You can sign up for a runDisney race like the Princess Half Marathon, or the Tower of Terror 10 MIler Weekend. For those of you who are distance runners this is a great way to integrate the magic of disney with your love of running. And for those of you who aren’t big on running, this can be a way to get into it, to give you a goal to prepare and train for, and when the event arrives, you will get to run through the Happiest Place on Earth – and what could be better than that?
Working out on vacation is something I personally like to do, mostly because the food at Walt Disney World is so amazing that I tend to eat too much of it and need sometime to help counteract all the yummy-ness!
If the above don’t exactly thrill you, keep in mind that you may still be getting in a lot of walking while vacationing at Walt Disney World – you can walk as much as 10+ miles in one day of touring the WDW theme parks! Check out tips on how to prepare for all the walking you will be doing Here. Also, you can (and should!) make some Healthier Food Choices when eating your WDW meals, just a few small changes can make a big difference in the long run!
Related articles
- When is the Best Time to Visit Walt Disney World? (chipandco.com)
- Vacationing at WDW – WHEN to go? (livinginagrownupworld.wordpress.com)
Running through the World – No Pressure!
If you’ve read my previous posts about running around the world and marathon training and still don’t consider yourself athletic enough to try, I highly recommend considering running in one of runDisney’s Family Fun 5k’s.
When planning ahead for the just past 2012 WDW Marathon Weekend, I knew that I would be 25 weeks pregnant come race weekend and wanted to find an alternative to the previously scheduled half marathon. For me personally, I wanted to continue running in my pregnancy, just not very long distances. Had they offered a 10k (6 miles), I would have happily accepted, but instead, I signed up for the Family Fiesta 5k!
Themed differently for every event – even the annual races have different themes – these races are fun for all. Strollers are allowed – technically only for walking and are expected to start behind the runners – and even those in the strollers earn the medal! Like the other races, they recommend a 16 minute-per-mile pace or faster, but there were no timers and I highly doubt anyone was swept.
Early race morning, we headed to the Epcot parking lot for lots of waiting around before the race and found ourselves waiting in line to meet the Three Caballeros (the hosts)! They were friendly and smiled for the hoards of people that met up with them! We met them shortly after a quick ‘break’ so they were fresh and full of energy, even though it was probably 5:00 a.m.
The race itself is much less organized than the bigger races. Approximately 8,200 registered runners and strollers headed towards the starting line where everyone started in 2 different waves. The slightly chaotic start didn’t bother us. We enjoyed running our slow pace and headed out towards the back side of Epcot’s World Showcase.
The race goes through the entire World Showcase and ends after passing through Future World. We enjoyed stopping to meet several characters, including Mickey Mouse himself! In only 3.1 miles, the run is barely half of the average park-goer’s daily mileage. And, you finish with a great medal!
Happy running!
Related articles
- Celebrities and Wounded Veterans Join Record Disney Marathon Weekend (chipandco.com)
- Runners Set Their Sights New Features for Walt Disney World Marathon Weekend (chipandco.com)
Disney Marathon Training – Final Race Preparations
With Walt Disney World Marathon Weekend right around the corner, runners all around the world are finishing up their training and getting ready to start packing. Marathon Weekend officially begins on Thursday, January 5th, 2012, with the opening of the marathon expo and the races begin Friday morning with the 5k and first day of Family Fest Kids Races.
Near the end of endurance training begins tapering – shortening the distance in your long runs and allowing your body to rest to be prepared for the big race (or races, if you may be running Goofy or any other combination). Hopefully by now, you are comfortable with your shoes, running gear, and any other equipment you may need for a long race.
One good thing about Disney races is that, if you so choose, you can skip bringing your own water bottles on the race. Constantly along the race are hydration stops – both water and an electrolyte beverage- if you’re really picky, it may not be the brand you’re used to, but it can still save the hassle of wearing a belt!
Another issue with a Florida January race is weather – what to wear? Forecasts are predicting to be around 76 degrees with lows in the 50′s/60′s, but it can always be colder in warmer! Florida in January is not known for it’s predictable weather – a few years ago, the racers dealt with sleet, rain, and incredibly cold weather!
Having to be outside and lining up an hour or more before race time can cause stress of what to wear for the running – but don’t fret. If you choose, you can wear extra layers that you don’t mind donating to charity – shed them on the course when you warm up, and VoluntEARS will collect them and donate them to local charities.
Hope you’re excited for the race and maybe we’ll see you there!
Related articles
- Runners Set Their Sights New Features for Walt Disney World Marathon Weekend (chipandco.com)
- Running out of time to Run! (chipandco.com)
