We're currently 4 weeks out from the Goofy's Marathon and a Half Challenge. I don't feel prepared at all. As I was starting my training, I was struggling with a hip injury. Fortunately that's better now, but I did skip several long runs because of it.
When training for my previous two marathons, I completed two 20 mile long training runs before the race. Now I won't have time for that. I'm planning long runs of 18 miles this weekend and 20 next weekend. Right now, my longest run has been 16 miles. There are several marathon training programs that have long runs max out at 16 miles, so I should be ok.
The last two weeks before the race are meant to be a taper. This is the time to back off on miles, and rest up so your legs are fresh for the big day. I've planned a few ski trips during the taper. I'm not entirely sure how that will go. Downhill skiing does involve a lot of squatting, which is good for strengthening the hips. However, I'm going to miss several scheduled runs because of them.
Luckily, Disney is liberal with their time limits. Even if I find that I wasn't prepared for the race, I don't think I'll be so slow as to not cross the finish line within the 7 hour time limit.
Here's hoping the next few weeks go well without injury or too much rain (I hate running outside in the rain).
Showing posts with label goofy challenge. Show all posts
Showing posts with label goofy challenge. Show all posts
Friday, December 14, 2012
Wednesday, September 5, 2012
Goofy Challenge Training Plan
I start training for the 2013 Goofy's Race and a Half Challenge on Monday. My training plan is below. I've modified one of Hal Higdon's training plans to include Saturday runs that are at least half the distance of Sunday runs. I also had to modify to accomodate a bunch of races that I'm planning to run between now and January.
This will be my third marathon. As crazy as it seems, I'm hoping to beat my best marathon time (4:36) at this one!
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 30-60 cross | 3 miles | 5 miles | 3 miles | rest | 4 mile race | 8 miles |
| Week 2 | 30-60 cross | 3 miles | 5 miles | 3 miles | rest | 6 miles | 9 miles |
| Week 3 | 30-60 cross | 3 miles | 5 miles | 3 miles | rest | 5 miles | 6 miles |
| Week 4 | 30-60 cross | 3 miles | 6 miles | 3 miles | rest | 6.5 miles | Half Marathon |
| Week 5 | 30-60 cross | 3 miles | 6 miles | 3 miles | rest | 10K | Half Marathon |
| Week 6 | 30-60 cross | 3 miles | 5 miles | 3 miles | rest | 5k and 10k (9.3 total) | Half Marathon |
| Week 7 | 30-60 cross | 4 miles | 7 miles | 4 miles | rest | 7 miles | 14 miles |
| Week 8 | 30-60 cross | 4 miles | 7 miles | 4 miles | rest | 7.5 miles | 15 miles |
| Week 9 | 30-60 cross | 4 miles | 5 miles | 4 miles | rest | 5k, Half Marathon | rest |
| Week 10 | 30-60 cross | 4 miles | 7 miles | rest | 8.5 miles | 17 miles | 4 mile race |
| Week 11 | 30-60 cross | 5 miles | 8 miles | 5 miles | rest | 9 miles | 18 miles |
| Week 12 | 30-60 cross | 5 miles | 5 miles | 5 miles | rest | 8 miles | Half Marathon |
| Week 13 | 30-60 cross | 5 miles | 8 miles | 5 miles | rest | 10 miles | 20 miles |
| Week 14 | 30-60 cross | 5 miles | 5 miles | 5 miles | rest | 8 miles | 12 miles |
| Week 15 | 30-60 cross | 5 miles | 8 miles | 5 miles | rest | 10 miles | 20 miles |
| Week 16 | 30-60 cross | 5 miles | 6 miles | 5 miles | rest | 6 miles | 12 miles |
| Week 17 | 30-60 cross | 4 miles | 5 miles | 4 miles | rest | 4 miles | 8 miles |
| Week 18 | 30-60 cross | 3 miles | 4 miles | rest | rest | Disney World Half Marathon | Disney World Marathon |
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