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Nutrition: My nutrition before, during and after my three races is going to be key. I plan on eating a peanut butter and jam sandwich before each race for breakfast. I’ll also take in a gel 15 minutes before the half and full marathon start. In training I’ve been taking a GU every 45 minutes so I’ll plan on the same at the race. After the half marathon I’m to eat a snack within 30 minutes of finishing. I figure the best way to accomplish this is to put another peanut butter and jam sandwich in my checked bag. Two hours later I’m supposed to have my big meal of the day. I’ll be fairly boring, going for some pasta with tomato sauce and grilled chicken and maybe a side salad. Any other eating that day is to be really light.
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Hydration: In training I’ve been sipping on nuun on every walk break. I’ve been running 5:1s and I’ve been feeling well hydrated on my runs. It is going to be way more hot and humid than what I’m used to in Orlando so I definitely need to make sure I’m getting my fluids in. I’ll be bringing my water bottle and tabs of nuun so I can keep filling my bottle up and taking my electrolytes in. The water stops are 1.5 – 2 miles apart so I don’t want to rely on them. Between races I’ll keep sipping on water and adding tabs of nuun all day to keep taking in electrolytes.
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Between race activities: I plan on keeping off my feet as much as possible! This is going to mean plenty of quiet time in the hotel room. Not to fear, I have my iPad and a Netflix subscription to keep my entertained. I’m actually really looking forward to seeing what additional content is available for streaming in the US.
I also have some tried and true recovery techniques to do. Ice bath, foam roll, compression socks, plus I’m supposed to lay on my back with my legs up against the wall to help flush them out.
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What to Wear: I’ve been wearing my CW-X tights since about mid-November. Since I started wearing them I noticed a big change in how fatigued my legs would feel on a run and how long it took them to recover after. My tights are full length and extra insulating in cold weather. Not ideal in humid and warm Florida. I knew CW-X would be at the expo so initially I hoped to pick up a pair of capris there for the marathon. Then I realized if it was really important to me I should just order them ahead of time to make sure I have the exact capri version of the winter ones I was running in, the Stabilyx. So right now they are waiting for me at our hotel as soon as we check in! I realize I’m taking a chance and wearing something new on race day, but given my success with the tights I’m less concerned about it.
image via Road Runner Sports -
Pacing: The final key to this whole deal really comes down to pacing. I need to minimize the amount of damage I do during the 5K and half marathon. I’ll be running the 5K for fun with my husband, stopping for every character photo opportunity. Likewise I plan to run the half marathon nice and slow, hanging out with my friend Kelly and stopping for character pictures. For the marathon I need to be sure I start out slow so I’m able to execute a great race. That’s my ultimate goal, to start slow and execute a great marathon. I definitely don’t want to be walking the entire second half of the marathon this time around on the Goofy Challenge!
Great strategies!
I’m most worried about the heat, since heat is my weakness and I am definitely not heat acclimated in any way now that winter has hit in Ohio.
I don’t intend to do an ice bath, but I do intend to take a brief nap post half-marathon. 😉
I have been tossing around the pbj strategy too. I had one before a half PR in December and I think I’ll be doing that again. I even through some sandwich baggies in my GU bag so I won’t have to waste $$ on some. I am planning to stop and enjoy different characters during the half – wear a Minnie mouse running skirt and Sunday I am wearing my race outfit from my first marathon this past October. It all worked before – it will work again!
A nap, relaxation and reading will be on order for me! I’ll be with Mandy above!
You are doing the 5K too! Man you are going to have a lot of fun medals. Please post lots of pictures. Good luck and have fun!
Great tips for recovery after any long/intense workout… especially when you plan to get up and do the exact same thing the next day! Good luck on going Goofy!
These are great things to think about! Usually I’ll try to eat something ASAP. One year I did an ice bath though lately I’ve been doing the legs up the wall thing instead of that. My normal thing is to go to a park for only an hour or so and then I head to Downtown Disney and watch a movie to kill some time. This does involve a bit of time on your feet, though. On Netflix recently I watched 4 seasons of “Breaking Bad” and the show, “Dinosaurs” from the 90’s 🙂
Great plans! I think you have a solid strategy, you’ve put in great training, I have no doubt you’re going to be running both the half and full this time around. I am pretty sure in 2011 that I walked/shuffled the last 10 miles of the marathon.
I love NUUN. It’s not sugary but has everything you need.
Can’t wait to hear all about it.
After the half marathon, I walked around for maybe an hour or so and then went straight back to the rental house. I sat in the hot tub for a little while and the very cold pool and just lounged. After the marathon I was probably the most sore I’ve ever been after a race but I also had the quickest recovery I’ve ever had. I think walking the parks after all of Goofy is over definitely helps with flushing the legs.
Have a great time, I’m jealous!
Sounds like a good plan, I’m looking forward to hearing how it worked out for you! I LOVE my cwx compression pants too…I don’t find them comfortable enough to run in (I just use the compression socks), but I love them for recovery, I wore them all day after the half and right after I ran the full.
thanks for share.