Here is another gem about running a RunDisney race. They provide you with a nice certificate to commemorate your accomplishment. Here is my certificate for completing the 2013 Walt Disney World Marathon Goofy Challenge!
Well this week started with me registering for another half marathon, an inaugural race in Bluffton, SC known as the Palmetto Bluff Half Marathon on March 10.
Here is the workout routine for this week:
Monday (1/28) – 40 Minute Gym Weight Training
Walked 10 minutes to the gym from work
1. Leg Press Machine
2. Heel Raises on Leg Press
3. Standing Hip Abduction (out)
4. Standing Hip Adduction (in)
5. Standing Hip Extension (back)
6. Ab crunch machine
7. Back Ext. on Roman Chair
8. Seated Chest Press Machine
9. Seated Row Machine
10. Tricep Extensions
11. Preacher Curls
12. 10 Minute walk from gym to work
Tuesday (29th) – 4 Mile Run
Today I ran 4 miles at an 8:34mm pace. It was a good run in downtown Charleston at lunchtime. This is faster than I normally run, but I felt good, and it was nice 70 degree weather out. Garmin Data
Wednesday (30th) – No Workout
Thursday (31st) – No Workout
Friday (1st) – 2 Mile Walk at lunch
Saturday (2nd) – 10 Mile Run
On Saturday I ran 10 Miles with Tasha Ruth and Joanna Gell. We started at Trident Hospital and ran around Charleston Southern University and then went on the newly built & well lit bike trail North Charleston has built over to Goose Creek. It is a really nice run, and I recommend those that cannot run to walk it, it is really nice. Now the bad part, it was 27 degrees! This is the coldest I have ever ran in. I wore my compression pants and my running pants, with the top being a short sleeve wicking short, a long sleeve shirt (Wine & Dine Half shirt) and my thicker running coat, along with gloves and toboggan. It was not too bad with all this, as we maintained a 9:38mm pace. The only thing that stayed a little cold were my toes, so I will have to adjust for that next time.
January Total Mileage: 73 Miles (39.3 Race Miles)
Yearly Running Goal: 1000
Weekly Mileage: 16.02
Remaining to Goal: 915.00
I just registered to run the Palmetto Bluff Half Marathon in Bluffton, SC. It is about a 2 hour drive from the house, with a race start time of 8AM. I just heard of this race last week, so I thought I would give it a shot, since it is relatively close, supposedly a beautiful finisher medal, and a beautiful maritime/harbor view.
Well last week I did not do a training b-log because it was purely a week of recovery after the Walt Disney World Marathon Weekend Goofy Challenge.
This week I got back to my training.
Monday was Martin Luther King holiday, so I did work around the house. I trimmed all the hedges, and then tore down our old screen in porch, to redo it before spring arrives.
On Tuesday, I started a new strength training routine for runners. Here is what I did:
5 Minutes Cardio (Walk to Gym)
5 Minutes Cardio (Elliptical)
Lunges with Dumbbells (2×12)
Cardio – Jump Rope (3×12)
Push Ups (3 sets 10-12)
5 Minutes Cardio (Bike)
Lat Pulldowns (3×12)
Core – Plank for 30 seconds
Core – Crunches on Stability Ball
Repeat Cores 1 more time
Wednesday I was pretty sore from integrating squats again into my routine, so I just ran on the elliptical for 30 minutes.
Thursday I had planned to start running again. I was going to do a couple of miles with my dog Edisto to get him to start running with me. However, we had some bad weather, and I cancelled it. So no real exercise was accomplished this day.
Friday is my rest day.
Saturday I started back running with a 6 Mile run with my running partner Tasha Ruth. It was good to get back into the groove. It was around 40 degrees this morning. We ran a course in downtown Charleston. Afterward I went up to the church and reffed a couple of Upward Basketball games for the kids.
Yearly Running Goal: 1000
Weekly Mileage: 6.01
Remaining to Goal: 931.02
Today I registered and was accepted into the Half Fanatics organization.
I am Fanatic #3547 (Neptune)!
It is a group of 3500+ half marathon runners. They have stringent guidelines to qualify. I qualified at the first level by completing 3 half marathons in 64 days.
2012 Disney Wine & Dine Half Marathon (1:56:31) 11/10/2012
2012 Kiawah Island Half Marathon (152:52) 12/08/2012
2013 Walt Disney World Half Marathon (1:58:17) 01/12/2013
Here is a link to the website for more details on the organization
After the 2012 Walt Disney World Marathon, my wife and I were in line for a ride at the Magic Kingdom that Sunday night. Behind us was a lady that had a Goofy medal on. The significance of the Goofy medal is that you complete the half marathon (13.1 Miles) on Saturday and then complete the full marathon (26.2 Miles) on Sunday. After completing the marathon, I needed a new challenge, so based on the encouragement from this unknown lady in line I committed to running the 2013 Walt Disney World Marathon Weekend Goofy Challenge, and that I did. I did over 700 miles of training runs in 2012 to prepare for this weekend!
Last week we traveled down to Walt Disney World to take on this mission. We went down on Thursday (10th) and stayed until Tuesday (15th). We stayed at Disney’s Beach Club Villas, in a 1 bedroom villa, which was nice as it had a full kitchen, walk in shower, and jacuzzi tub, which was great for the ice baths after the races. On Thursday we met up with my running partner and friend Becky and her family for a little while, then we went to the race expo. Disney really knows how to put on a race expo, and races too for that matter. When we got to the expo, we went and got our bibs. Prior to going we found out we were in Corral B, which we wanted to change to Corral A. We took proof of our former races to race relations and they easily put us both in Corral A, success! We then got our race package with our shirts, 3 shirts for the 3 events (new wardrobe!). We then walked around the expo visiting with the various vendors for about an hour. We finished off Thursday evening in Epcot park, and had dinner at Via Napoli for some carb loading. We got back to the room a little before 9pm, so we could watch Illuminations firework show over at Epcot from our balcony. I queued up this You Tube video on my iPad to synch up with the fireworks show, and was able to get the audio from the fireworks show at our balcony, it worked so awesome.
On Friday (11th) we went to Magic Kingdom for the day. Later that evening we went over to Downtown Disney with Becky and her family and had dinner at Portobello Italian Trattoria for some carb loading. This was our first time eating at this restaurant, and we were not particularly impressed. There was no taste to the food, but we got in our carbs for the races. We also met friends Michael, Tara, & Christopher Bell at dinner. They were there with some of their friends eating as well. Great times. We had dinner early, since we had to be up pretty early Saturday morning for the half marathon, so I was in bed by 9PM.
Monday (7th): 4Mile Run
Tuesday (8th): Rest
Thursday (10th):Rest – Travel to Disney
Friday (11th): Rest – Disney
Saturday (12th): Walt Disney World Half Marathon
Sunday (13th): Walt Disney World Marathon
Yearly Running Goal: 1000
Weekly Mileage: 44.94
Previous Balance: 981.97
Remaining to Goal: 937.03
Today is the first day of the new year, I am going to try and maintain an exercise b-log to keep track of my weekly training. This will be updated throughout the week so stay tuned.
Monday (31st): 40 Minutes on Elliptical
Tuesday (1st): 5 Mile Run
Wednesday (2nd):10 Miles on Stationary Bike
Thursday (3rd):5 Mile Run
Friday (4th): Rest
Saturday (5th): 8 Mile Run
Sundays will always be a day of rest, so I will not have a weekly Sunday entry.
Yearly Running Goal: 1000
Weekly Mileage: 18.03
Remaining to Goal: 981.97