Category: Recovery

Walt Disney World Marathon Review

Posted by GT on | One comment

This is Part 2 of the Walt Disney World Marathon Weekend Review. Part 1 can be found here.

The Hardware

After the Half Marathon, I was frozen solid. I went back to the hotel, shivering, and took a hot bath, took my recovery supplements, and went to eat a good lunch. After that, my kids wanted to go to one of the parks, after all, we were at Disney World. So, we took them over to Hollywood Studios for a few hours and had dinner with friends. I didn’t do anything too strenuous so, it shouldn’t have been any big deal. I mean, I run longer training runs than 13 miles with no ill effects at all the next day.

On Sunday morning, when the room once again erupted in sound at 3 am, I jumped up and slapped at the phones and alarms until they stopped beeping. Lumbering across the room to start getting ready, I noticed that my legs were tight, and by tight, I mean stiff, and by stiff, I mean sore. Huh? Why am I sore? I shouldn’t be sore from that. It was just 13 miles. I finished my pre-race routine and my lovely wife and I made our way over to the park with the same clockwork precision as the previous day. This morning, we drove over and lingered in the car for a few more minutes because it was 10 degrees colder than the day before but no precipitation, thankfully. Walking down to the gathering area, I was still really tight in the hips and my feet were killing me for some reason. Trying to figure out what was going on, I looked down and saw my answer: concrete. This place was nothing but concrete. The roads, the parks, everything was made of concrete. At home, I run on asphalt, which is a good bit softer than concrete. The roads have to be harder in Florida because it’s hotter down there and asphalt wouldn’t hold up as well. I actually avoided running on concrete in training because it was so hard. At that moment, I got nervous about the event for the first time. Another 26.2 miles of pounding was gonna hurt.

We made our way down to the corrals with similar results as the previous day. We barely got in the corral and turned on our music before the gun went off. For the record, both of these races went off early. The advertised start time was 5:50 for wheelchair competitors and others would follow in waves a few minutes apart. On both days, I was running at 5:45. I suspect it was because of the 40,000 people shivering in 20 degree weather. In Florida…

The starting route of the marathon was very similar to the half marathon. There were some extra miles added to the start of the route but it didn’t matter much because it was pitch black outside for the first 2 hours. The occasional band, pep squad and sign helped break up the monotony of running elbow to elbow with 40,000 people. I took a drink from a drink station and when I raised it to my lips, nothing came out of the cup. The Powerade was frozen in the cup. Not only was the road a block of ice, so were the cups. You had to crush the cup a little to get the drink out. Mmmm, that icy water is just what you need when you are freezing to death and in pain. I was moving slowly because I was so cold and just couldn’t get warmed up. I exaggerated my movements, hoping to loosen up my legs. It was no use.

As we came into the Magic Kingdom somewhere around mile 9, my spirits lifted again because the sun had peaked above the horizon and it felt warmer, even if it wasn’t. Once again, we ran down Main Street USA to the cheers of spectators. We stopped and took a few pictures in front of the castle and with a few characters. It was here where we decided to just relax and enjoy the day. I stopped caring about the time on the clock. We would run a slow marathon but, I didn’t care. There would be other days for that. After posing with princesses, pirates, and anthropomorphic animals, we shot out the back gate once again on the lonesome country road. On the day before, it had been pitch dark on this road. Today, you could see that it was swamp land with a narrow strip of road running through it. This road was for use only by Disney cast members. There was still no indication that Magic Kingdom was just beyond the tree line. I still don’t know how they do it.

The next part of the course was a long stretch that ran down by a golf course or two and the wedding chapel complex and a few other resort areas. It was well supported but I could have used more distraction. Somewhere around mile 13 or 14 I felt a terrible stabbing pain in my left hip. I limped into a medical station and the little lady there said something about it being a “Stinger”. That sounded about right. She dug her knuckle into it a few times, slapped a handful of BioFreeze on it, handed me 2 Tylenol, a cup of frozen water, and sent me on my way. It was still bitterly cold and every time we stopped, even for a few seconds, it was really hard to get warm again.

Making our way around to the Animal Kingdom, we smelled it before we saw it. I can only imagine what I was smelling, but it was really foul and not what you wanted to be breathing. Soon though, the stench subsided and we entered the Animal Kingdom park and another string of cheering spectators and characters. We stopped to take pictures with Minnie, Rafiki, and Donald Duck. This time, I jogged in place in line to help stay warm. I don’t remember where we went out of Animal Kingdom because I was getting tired and hungry. I popped a couple of gels and S caps and kept trudging. My wife was an angel, hanging out with me all day when she could have run much faster without me. She would run up the road and look around to find that I had dropped off of the pace and then she’d wait up for me. She’s an angel, that one.

More desolate access roads, frozen tundra in disguise as drink stations marked the way to Hollywood Studios. One particularly irritating place was at mile 20. There was a long, maybe half a mile stretch that went way down one lane of the road and hair-pinned somewhere in the distance and ran right back down beside us so that we were meeting people coming back on our left. The temptation was strong to just jump over to that lane and go on. The only problem with that is that there was a timing mat at the end of that long stretch specifically to prevent that from happening. If you didn’t cross that mat, no medal. Buzzkill. Coming back from that hairpin was the mile 21 sign. The last few miles seemed to be getting longer and longer. We ran up and over a bridge that led up the side of the main thoroughfare into Hollywood Studios. We came in the back, where the back lot tour takes you by Walt’s plane, through the costume department tunnel, up by the Osbourne Spectacle of Lights and out the front gate. At mile 23, it finally warmed up above freezing. The drink stations were no longer frozen, and neither were my legs. I got a second wind, now that it was just a 5K to the finish. We wandered down by the waterway that runs from Hollywood Studios, by the Swan and Dolphin, The Boardwalk Resort, and up into the World Showcase at Epcot. Our last mile was around World Showcase, back up around Spaceship Earth (the big ball) and out a side entrance to the finish line. A gospel choir was singing to the side as we had 100 yards left to the finish line. I felt like singing with them but, I was so ready to get to the mat. Tons of cheering spectators lined the street and once again, we ran through all 3 timing mats. I was really glad to stop. REALLY glad. My legs were numb but surprisingly felt OK. I grabbed another Mylar blanket, got my Mickey medal and started the walk to the Goofy’s Challenge tent. Finally, the reason I put myself through all of this. The training, the education, the pain, the money, it was all about to pay off. A little Asian man placed the medal around my neck and congratulated me. I stumbled out into the sunlight and found my wife and we walked to the picture area, posed for a few shots and bundled up in Mylar and started the long, breezy walk back to the car. Once in the car, with the heat wide open, we started to relax and kind of tiredly celebrate what we had just accomplished. My wife had just ran her first marathon, albeit far slower than she could have done it, and I had just pushed myself across 39.3 frozen, painful miles. I knew I would have trouble walking the next day but, that kind of thing comes with the territory.

The next few days were filled with theme parks and great memories with my family so I haven’t had much time to reflect yet. I suppose, in retrospect, it doesn’t feel like such a big deal even though I suppose it is to some. 39.3 miles is a long way to run. I should be proud of it but, somehow, I’m not yet. Maybe in time.. I wasn’t as good as I wanted to be or expected to be, but I did have a lot of fun and in the end, I did what I went there to do.

If you are looking for a great event that is incredibly organized and supported, where all you have to do is show up and run, these are the ones to do. It’s easy to justify since you will probably spend a few magical days at Disney as well. How can you lose? Registration for next year will probably be open in the next few weeks. Maybe next year, it won’t be record low temps and snowing on you.

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Training Sick – 4 steps to recover faster

Posted by GT on | No comments

So, here I am a month away from my biggest event of the year and I get the flu. 4 weeks from now I will run a half marathon through the parks at Disney World on Saturday, then get up the next morning and run twice as far, then walk around the place for another week. Until now, everything was going according to schedule. The training plan was progressing nicely. Then, I had a rough case of something flu-like that knocked me down for a solid week. Here is what I do to minimize the damage.

  1. Eat light, eat right – I never can remember the saying about feeding colds or starving fevers so, I just keep it simple. Nothing heavy, very little fat, dense veggies. Super foods like spinach, blueberries, green tea, fruit. Baked chicken, nothing fried. Eat as much as you can handle, you can’t over eat these foods anyway.
  2. Stay Hydrated – It’s really important to keep the electrolyte balance when you are sick so, drink water and sports drinks. They can provide some energy if you can’t stomach food. Also, having a fever really puts a strain on your system so, give it the help it needs.
  3. Try to do some sort of exercise – Do something to get your heart rate up and blood pumping. Now, by all means, don’t do anything stupid. If you have a high fever, go lie down and go to sleep. If you are fever free, move around some. Run a couple of SLOW miles on the treadmill or spin on a trainer. Try to barely break a sweat. I have found this to be crucial to the recovery process. On the day after long runs, even if I can barely walk, I make myself run a little or hobble. This helps to get blood flowing to injured areas and, coupled with good water intake, helps flush out cellular debris and other byproducts.
  4. When you feel OK to train with intensity, take it easy. In my case, I missed 2 critical long runs so, the temptation was to try to make up for the missed sessions. The reality is that if I did try to make it up and cram those miles into the rest of my training plan, I would likely end up over-training and maybe injured. The best thing to do is to pick up where you are in training. If you go back and pick up where you left off, you jeopardize being in peak form for your event. For me, I just picked up with my 18 mile run after my last one of 14 miles. Now that was a pretty big jump in mileage so I ran the 18 miler a little slower than normal to make sure I didn’t overdo it. It ended up being a great run and I feel great about my training plan. Had I gone back and tried to make it up, it would have me running 22 miles the weekend before the race and I would have no time to taper or rest.

If you do it the right way, you can make the illness work for you to make you stronger. Eat correctly to minimize your down time and allow your immune system to fight harder. Do some light exercise to provoke the healing response and help flush out the illness. And maybe most importantly, drink up!

Feeling Lazy? I know I do.

Posted by GT on | No comments

Feeling lazy these days? Join the club, of which I am president.

It seems that the time change / shorter days / work stress / soccer games / karate / life in general / you name it, are ganging up on me the last couple of weeks. I know what it is, I’ve experienced it many times. I’ve researched it and here’s what I’ve found: Nothing. It’s the thing athletes aren’t supposed to talk about or acknowledge, so they don’t. You won’t find many, if any, articles about it on Runner’s World or Active. Sometimes we just get: Lazy.

It always happens to me right after a significant race or event. I get the “post event letdown”. It happens the week after vacation, the week after Christmas, you know the drill. It is particularly dangerous for those of us that have training schedules for events in the not-so-immediate future. It’s really easy to take a few days off to rest. The problem is that rest feels nice and often, those couple of days off grows into a week off, then two, then your training plan is shot. Not good.

The cure for a good case of the lazies is simple for me. I always have to have an event coming up in the next 30-45 days or I will just let my crazy life take over. Even if it’s a 5K somewhere, I try to put something on the calendar every month. It can be an event, a Saturday shop-ride or long ride with the local bike club. Just something. It’s the same with cross-training. If I don’t make it a priority and literally block off time, my daily run or strength training just won’t get done. Sometimes, even that doesn’t work. What do you do then? Well, as I see it, you then have a choice to make. You can choose to let your circumstances have control over your health and well-being or you can take control of it.

If there is one thing I have learned, it is that procrastination is the enemy. It has been said that procrastination is a sub-conscious attempt at gaining control. If that is true, it is ironic that procrastinating about exercise actually gives you less control of your life, not more. We are truly messed up beings.

So, in order to break this cycle, which I am as prone to as anyone, I have to make myself get up and go. I have to make myself eat right. When that one area goes to pot, others are right behind it. From there, it’s a fast track back to where I came from. No thanks.

So, now that I’ve preached a little to you, this guy needs to get his lazy butt up and go for a run, then eat a salad for dinner…

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