What a weekend. Now that I am rested and not too sore…I want to go
AGAIN!
Longer version….
I was amazed how many times I was asked about training and how to
position ones self to run a Goofy as I walked Epcot Sunday
afternoon. Over all I am extremely happy with my effort through the
weekend.
Saturday I awoke at 2:30 am and got ready to go to the start. I had
decided to drive over to the start. I sat in the parking lot until
about 4:30. I met up with Stan, Sheila, Bart, Alvero, Bob and others at the D tent. I left to drop my checked bag off and made my way down to the starting area. As I entered my corral I met Keith and we chatted about strategy. As the gun sounded we move a few feet, stopped, moved stopped… As we crossed the line I shook Keith's hand and told him good luck. After the first mile and the thick crowds, I went out faster than I planned as I ended up running a fast training pace. But it was cold and I felt good moving faster than slower. I carried an 11:59 pace thought the first 5 followed by an 11:26 pace on miles 5 through 10 and a 10:49 pace for the last 5 k. This gives an overall race time of 2:32:47. This is a personal best on a certified course. I started ramping up the pace a little as I started feeling a twinge in my left leg running up my back and all I could think was this is bad news for Goofy. If the pain had gotten bad enough to keep me from running Sunday, I wanted at least one good run over the weekend. As it turned out they were phantom pains of some sort that occurred as I jumped onto and off of a curb and I have not felt them again. I did discover that if you carry gel in a flask in 30 and 40 degree weather, there is no way you will warm the flask up with your hands in time for a water stop. All you are going to do is waste time sucking nothing. I think the ramp up in speed after mile 10 was due to getting the first nutrition during the race at mile 10. As I entered the finish chute the crowd was silent. I danced down the chute and found out the reason for the silence. A runner had fallen from what I assume was a heart attack just as he crossed the line. I assume heart attack as I saw the adrenaline shot lying next to the gurney. I later found out that they gentleman passed away. That put a damper on the day.
I enjoyed the new half marathon course, but I think Disney needs to
work the start out a little better. The course is too narrow at the
start and the sharp bend as we enter World Drive slows the crowd
down even more. I felt as though I would never be able to run my
run until we hit World Drive. I even ran on the grass to help keep
the pace constant. (That's not a good thing to do at mile 1 of 39)
However, I did like the ending hills. What a gas!! For those who
were struggling to make the cut off, it's a little cruel, but if you
know they are there it forces you to keep a little left in the tank. I wrote Disney this morning suggesting that they split the start just like the full.
Sunday morning I awoke at 2:30 and had a slight case of tendonitis
in the left Achilles tendon and my quads (specifically IT bands)
were telling me this was unusual. I felt as though temperatures
were warmer, but I know it was just the lack of wind. Again I met up at the D tent with the gang. I started in the C corral with Stan and Sheila. The start was much smoother on Sunday. As we started, I was happy to be on the course taking the route around World Showcase. The first hill just after mile 1 gave me a great warm up for the quads. After I hit the down hill I was back on Saturday's pace.
Splits were:
5 - 58:43 - 11:44 pace
10 - 1:56:26 – 11:32 pace
15 - 2:55:50 - 11:52 pace
20 - 3:59:18 – 12:41 pace (nature call)
26.2 - 5:40:18 – 12:58 overall pace (Personal Best)
I was able to maintain the pace until about mile 21 where I started
cramping from a loss of electrolytes. I felt I needed to stretch my quads but I soon found that to be a mistake. As soon as I started stretching the quads in my right leg, the hamstring knotted up tight. I was able to get the ham to let go but then every other muscle in the leg started firing. From that point on it became a numbers game. I
knew that I could walk in at a 20 minute pace as I did the math at
the half so at mile 21 I could almost crawl. I decided to not
stretch again until the finish and to only run in 2-3 minute
increments. I walk/ran the rest of the race as I watched many of
those runners I had just passed come back by. I made MGM in good
shape and ran the “on stage” part of the park (I had to look good for
the photos). As I left MGM and hit the sidewalk to the Boardwalk it
began to hit me. I had made it…but no time to get weepy yet. I
still had 2.5 miles to go. I ran up all up slopes to keep the
calves happy and walked the down to keep the quads happy. As I
entered Epcot it was like all the weight in the world was lifted off
my shoulders. I saw my spouse there in England jumping up and down
and all I could do was apologize for taking so long from the Animal
Kingdom. I ran up the hill on the bridge into France and kept the
jog going until the end of the race. It seemed to take for ever,
but I pulled every one I passed along. It was a little weird as I
was not all that interested in getting the Mickey after crossing the
line. All I was looking for was the Goofy tent and IT HAD MOVED.
After asking around I found the tent. I was in a great place just
behind the Tylenol tent.
I spent Sunday stretching and walking Epcot. It was fun seeing
everyone with their medals and even those who did not wear their
medal. Mary and I would see someone waling gingerly and say
congratulations. They would ask how we knew they had run.
I hope everyone had a great weekend.
Parting lessons learned.
Hydrate better between races – I think back and I thought that I
was well hydrated but I didn't really drink a lot after dinner on
Saturday. Also the post race drink should have concentrated more on
sport drink.
Trust your training – I think one of the reasons I felt so good
(absent the muscle cramps) is that I ran within myself during both
races. I wear a heart rate monitor and I kept my heart rate in a
zone that I know works well for long distances. I have taken three
metabolic tests during the last six months which helped me
understand where I could run and burn about 90% fat as fuel, saving
the glycogen stores. It worked.
Get plenty of rest the week before. I did not do anything after
Monday night before the race until Friday morning. I then only ran
around the Boardwalk a couple times to shake the cobwebs out.
Frost is funny – it was kind of funny as we hit the fog bank around
the Disney Race Track that almost everyone frosted over where they
were sweating.
Life is Fragile – As I saw Mr. Kane lying at the finish I realize
that life is precious and that I must strive to live every day to its fullest.
Stretching is crucial – I stretch more now than ever in my life. I think that it has been helpful in speeding up recoveries.
Hope everyone had a great trip.
Charles Wait
Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming –
"WOW !! What a ride!"
