Ultra training part 2


Long runs. Just mentioning them leads to a variety of responses, depending on who the runner is, their ability, and their goal. As I prepare to enter the ultra world, there really isn’t any part of my training that is more necessary than the long run, especially since I didn’t do enough of them before any of my marathons, and in my opinion, paid for it.

As discussed in my last post, on August 27th I ran with some of the people signed up for the Daytona 100 and Daytona 50 on the actual course. It was later in the day than I normally run (a big deal in the Florida summer) and it may have been tougher on me than necessary, simply because I have done many of my long runs on the treadmill. I have since reconsidered the value of training in the heat and have been doing more of just that.

However, my first long run following the debacle that was the on-course group run needed to be a solid effort in order to boost my mental strength. After all of the struggling that I did on A1A and on the beach I spent way too much time questioning my ability and my desire to press on for the 50-miler that was just 3 months away. I felt that a solid treadmill long run would confirm that I could indeed complete this mission that I’ve signed up for. A week after the group run I climbed on the treadmill, equipped with water, Gatorade, PBJ, and Swedish fish. Doesn’t everyone do that? I ran the first hour at 6.2 mph all the way through. For the second hour I stayed at 6.3 mph, and for the third hour I sprinkled in a few minutes of 6.4 here and there as I was feeling like I wanted to go faster, but even by the end of three hours I was only at 19 miles (too early to push). For the 4th hour I stayed at 6.3 mph, putting me at 25.3 miles in 4:02. I was nine-tenths of a mile from a bunch of things I had never accomplished before.

I restarted the treadmill again and ran another 8:56, completing my first treadmill marathon in 4:10:56. This was the first time I stayed on the treadmill over 4 hours, the first time I did a training run of 26.2 miles, and the first time I ran 26.2 without taking walk breaks. I did have to stop every hour to reset the treadmill, but honestly that’s more of a nuisance than a break. Oh, and my marathon PR is 4:31:37, and this run was 20:41 faster than that PR! Mission accomplished: I managed to turn my thoughts in a positive direction and felt a renewed confidence that I might actually be able to complete this craziness.

Fast forward one week to 9/10. My return to doing long runs outside started at 4:45am. I had made a plan to take a bottle of water, a bottle of Gatorade, 2 Clif Shots, and some Swedish fish with me and keep backup supplies and additional food in a cooler by my front door. I knew my pace would need to be slower than the treadmill marathon because of the extra heat and humidity so I settled on about a 10:15 pace and decided that after each mile I’d walk for one minute while I took on fluids and calories. This seemed to work really well and I made it back to the house after about 90 minutes and 8.5 miles. I swapped out water and Gatorade bottles and grabbed a quarter of a PBJ sandwich and headed back out.

Another 6 1/4 miles and 70 minutes or so and I was back at the house for more fluids, more PBJ, more fish, and some ice water over my head. The sun was just starting to come up and it felt like the temperature was jumping every minute. Back out there I went, running for another hour, now taking walk breaks after each half mile. In total I ran 20.05 miles in about 3:45, a pace of over 11:20/mile. A week ago I ran 6.15 miles further at a pace that was more than 1:40/mile faster, and felt so much better after. It’s amazing the extra toll that 75-80 degrees and 95% humidity will take on the body. I did, however, learn some things about my “aid station” setup that I could improve upon and I learned that the run/walk schedule that I was trying seemed to be good for me; I think I’ll stick with it.

One more long run to add in here and then I’m pretty much caught up. Last Saturday had the same basic plan: Running near the house with my own personal aid station set up at the front door. I wanted to get out there closer to 4:15, but managed a 4:30am start, and this time I was running with my new headlamp for the first time. I usually run on sidewalks under streetlights so a headlamp isn’t critical, but I know I’ll need one during the 50-miler as I’ll be running on the beach at night and there just aren’t enough streetlights on the beach!


For this run I decided to go two miles before my first walk break, and kept the pace at 10:13 for those first two. Perfect! I stayed with walking for one minute following each mile from that point on and returned to the aid station after 90 minutes. Swap, sandwich, and go! This time out was about 85 minutes and I was right at 16 miles when I made my second aid station stop. Back out on the road and watching the sun come up I knew that things were going to get more difficult. After about mile 18 I started taking walk breaks after about 3/4 mile running. Around mile 20 I was down to 1/2 mile run to 1 minute walking. I stopped back home for a quick refill on my water at about mile 21 and then managed to run another mile-plus without stopping (only because I knew this was the end). In all I did 22.36 miles in 4:06 (11:00 average pace).

The bright spot here is that I can do long runs in this heat, just not quite as well as I’d like to. Considering this 50-mile race will be in December I’ll have the chance to do several more (and longer) long runs, and the weather should start to become more conducive to running soon, in theory. For my long run this week I’m going to try an earlier start and a longer run in the neighborhood since my second on-course group run was cancelled. Next group run will be in 4 weeks and it’ll be 30 miles of the 50 that I’ll race in December. That could prove to be my most important training run of the year!

Ultra Training part one


It’s been a while since I’ve really had anything to post but I think it’s time to get back behind the keyboard and document this process called ultra training. It’s new territory for me, and from the reactions I’ve seen across social media, it’s not familiar territory for very many people. A few months ago I decided to jump into the ultra world when I saw a race advertised that looked too good to pass up. When I signed up for the race, the hardest part was deciding between the 50-mile and 100-mile distance. Seriously, I was just seconds away from clicking on the 100-mile option for my first ultra, but I opted to play it safe and chose the 50. Now race day is less than 3 months away and I’m getting into the meat of my training.


The lighthouse in Ponce Inlet

The race I’m training for is the Daytona 50 (part of the Daytona 100), which is a point-to-point race down the east coast of Florida. The 100 starts in Jacksonville at 6am, while the 50 starts in Marineland, FL at noon. The finish line for both races is on the beach in Ponce Inlet after circling the second biggest lighthouse in the country. 50 miles…. sounds like an enormous undertaking, but by race day I will have devoted close to 9 months getting myself ready for it. This post covers part of the experience, and once I get caught up then I’ll try to be a little more timely with my posting.

My training started in March with a long stretch of heart rate training. You can see my updates here, here and here. Much of the heart rate training was done on the treadmill simply because it was easier for me to track progress if as many factors as possible are consistent from day to day, and being inside was my way to control the weather differences. In May I started bumping up my long runs and my weekly mileage, first hitting 40 miles per week in early May and 20 mile long runs on July 23rd. By the time it’s May in central Florida the heat and humidity are already off the charts (even before dawn) so I continued most of my long runs inside while moving about half of my short runs outside. Here’s the reasoning: I needed to stay outside regularly in order to stay used to the heat and humidity, but I found it difficult to make it to 20 miles or more in those conditions. Knowing the troubles I experienced in my six marathons I felt that becoming comfortable with the distance was top priority and I could move the long runs outside if/when it cools down. I also kept one 5-6 mile run inside every 10-14 days for a progress update on the heart rate training.


Now for the fun part: On August 27th there was an opportunity for anyone registered for the Daytona 100 or 50 to run part of the course as a group run. There would be aid available on the course to help out as well. Even though the selected part of the course covered in this run is not part of the 50-mile race, I signed up and made my way to St. Augustine on the 27th, parking at the designated end of the run. We carpooled up to Jacksonville and started our run at the race’s actual start line. I quickly learned that I was the only member of the group with no ultra experience. There was good motivation to do well on this run since my car was parked 28 miles away. The bad part of this experience was that the start time was 9am. In August. In Florida. It was 82 degrees and cloud-free when we started running. Here’s the part where running more outside would have been beneficial.

I ran fairly conservatively (I thought) through Jacksonville, around 10:10-10:40 per mile. Since my long runs for the past three months had been in the 9:30-9:40 range and I had done so much heart rate training, I assumed that taking this run about a minute per mile slower would be about right. You know what happens when you assume, right? By the end of the 4th mile I was averaging 165 bpm and peaked over 170. I still have 24 miles to go and it’s going to get hotter? I’m in trouble. For the next couple of miles I stayed with someone who had run this course last year and was taking walk breaks. I’m not a run/walker, more of a run until you’re dead and then walk as needed, but I needed to find a way to survive this run. We were doing 5/1 and after 3 miles of that I slowed it down even more and let the veteran run ahead of me. Mile 8 was 14:03 with 14:46 at mile 9.

This was exactly why I wanted to do this run. Not to destroy myself physically, but to learn what’s working and what’s not. The hard part is going to be applying things I’ve learned about running in August to a race in December, assuming that it won’t be quite as warm. So I continued down the road under the impression that this road would never end. Around mile 12.5 I saw a friendly face, Dave Krupski’s (race director) wife. She was at the edge of a parking lot with a cooler full of water, Gatorade, some snacks and ice. Lots of ice. I explained to her that I was struggling with the heat and she said that they weren’t worried about how long they’d be out there and that I should keep going as far as I could. I started through the parking lot and just before crossing the bridge onto the beach I spotted a couple of showers intended for rinsing off after being in the ocean. I spent a good 30 seconds letting that water cool off my head, and soaking the rest of me pretty well.


Sunscreen wasn’t working, still 2 hours to go!

Next up was the bridge to the beach. There were quite a few people walking on the bridge and most of them looked at me like I had lost my mind. I wasn’t prepared to argue. Onto the beach I went and headed south. The sand here was very well packed and was almost as firm as running on the road. After the first quarter mile there was no one on the beach in front of me as far as I could see. And the sun was still blazing away.


Hello? Anyone there???


I’ve been in a place during a marathon where I was physically spent and questioning my ability. After about 2 miles of beach isolation, seeing no one in front of me and no one behind me I was in a place mentally that I had never imagined. I was not only considering giving up the run, but dropping out of the race as well. This was crazy. And it looked like it would never end. I was just about out of food and each mile was taking about a year. From miles 12-16 I ran only mile 14 in less than 15 minutes. Mile 17 took me over 20 minutes. I was seriously out of gas. At about 18.3 I saw Dave’s wife again, waiting next to another cooler. I explained my situation and again she gave me some positives to look at and told me that the tide was on its way in so the course was being adjusted back out to the road (we were supposed to stay on the beach until we finished, mile 28).


I let her talk me into continuing over another bridge and back to the road. She said that the next cooler was 4 miles away and if I was still in bad shape that I could wait at that cooler and Dave would take me back to my car. I regretted my decision after about 5 minutes. The sun was relentless. I kept up a pace of one minute run and one minute walk as best I could. About 2 miles after I got back on the road I started wondering if a person would find me before the vultures did. I needed to stop and kept hoping that Dave would drive by. Eventually he did, just before I got to that cooler, just before mile 22. He asked how I was doing and I replied with “front seat or back?” I packed it in and gave up for the first time ever. As we drove Dave said a lot of things that I will try to remember and incorporate in my continued training for the Daytona 50 and beyond. Dave would know what works and what doesn’t after all, he’s run 25 races of 100 miles or more, including Badwater twice. The thing that Dave said to me that stuck with me the most…. If you can last 5 hours in this heat you’re doing well. Apparently the same training run last year had two finishers out of about a dozen people.

Final numbers for the day: 21.93 miles, 5:06:57, end of run weather:


Heart rate training update


It’s been a while since I’ve posted an update on my heart rate training, but I’m still at it and the results are beyond what I ever hoped to get out of this. During this training phase I have been able to fully understand why I have struggled in the past in the last quarter of the six marathons that I’ve run. Put simply, my heart rate was too high for too long and I was completely out of gas. I realize that there are some people who can run faster and longer than me and have never had to do intentional heart rate training. I’m not sure how they trained their system to be as efficient as it is, but I’m not one of those people, probably because I didn’t start running until I was 44 years old.

I started my heart rate training on March 15th and did 9 runs as a trial, then took about 3 weeks away from it to train for a 10k and half on back-to-back days. I needed to work on a little speed which is not allowed using the Maffetone method. I returned to my heart rate training on April 20th and have been averaging about 4 runs per week following the plan, plus a long run each weekend. The guidelines of the Maffetone method call for EVERY run to be in your specific heart rate zone 100%, but with the Florida heat I would end up walking 8-10 miles of my long runs, if not more. The plan also calls for a 2 week specific diet that is beyond clean eating. Though I have greatly improved my diet I’ll admit I did not follow the two-week plan. I’m getting better, but decades of bad habits must be broken piece by piece in order to be successful.

OK, on to the training. My goal heart rate zone is 132-142 beats per minute. I’m pretty good about staying in this range (once I get up to 132) but I do tend to push the top end toward the end of the run. Most of my HR training runs are 5 miles and I keep a spreadsheet for every run, the 5-mile total time, 5-mile average time, and the BPM and time for each individual mile. I’m a data analyzer and I look for patterns and exceptions so I can learn what works and what doesn’t work. In addition, almost all of my runs are early in the morning and are fasting runs in an attempt to teach my body to burn fat for fuel (a main purpose of HR training). I also try to do most of my HR training runs on the treadmill just so I can compare apples to apples as far as the weather is concerned.

Day 1 of my training back in March was only 4.5 miles because the pace was getting slow enough that it was difficult to keep running. If I started walking then my HR would dip too low, so I just went as far as I could and stopped. Please note, I am not calling anyone else slow if he/she runs at these paces. I’m simply stating that the pace is too slow for me to continue “running”. My miles for day 1 were 10:27, 11:12, 11:45, 12:00, and 6:02 for the last half mile. These splits were completed at 138 average BPM, 11:27 average pace, and the total time was 51:27 for 4.5 miles. For comparison, my easy runs have been typically run at a 10:00 pace.

About 7 weeks later for my 22nd run in my HR training zone (including the 3 weeks away from the plan) and broke into new territory: my average pace for 5 miles was 9:59. I had improved by one minute and 28 seconds per mile while staying at the same heart rate, 138, over the course of those miles. The individual miles were 9:43, 9:43, 9:54, 10:12, and 10:21 and I finished in 49:53. I couldn’t believe that I made it so far so fast. However, the next 5 runs that I did were in the 10:04 to 10:24 per mile range. Several factors may have come into play here, such as elevated stress, lack of sleep, not warming up enough, etc., but sticking with it is the key.

Let’s fast forward another 22 runs to yesterday. Five miles completed in 46:47!! Running within the same  HR range I ran miles of 9:12, 9:07, 9:15, 9:33, and 9:40 for an average of 9:21. That’s 2:06 per mile faster than my first attempt in March, and the 8th time that I ran all five miles in less than 10 minutes. Now it’s turning into a “how low can you go” thing.

New day, new times. Today’s run: five miles completed in 46:11, again at 138 BPM average. My mile splits were my best times in 45 runs for each and every mile: 8:57, 9:00, 9:10, 9:29, and 9:35 for a 9:14 average. I finally managed to dip below a 9:00 mile! Today’s run was 7 seconds per mile faster than my record run yesterday, and I’ve been sick for the past 5 days.

In addition to my running I have been helping myself out with some cross training on the spin bike, recumbent bike and outdoor bike, plenty of stretching, and a lot of core work. I do abdominal workouts at the gym 3-4 days per week, just completed a plank-a-day challenge of 30 days, and am now doing a push up challenge. I’ve still got about ten pounds to get rid of, but piece by piece this is coming together. I plan to keep about 3 HR training runs per week through the summer because the progress is incredible!


Progress is occuring!


Happy Star Wars day! It’s been a week since my last update on my Maffetone-style heart rate training and I am happy to report that the results are encouraging. How they will translate to long distance runs and/or races is yet to be seen, but as of today I am happy.

To quickly review, I did about two weeks of heart rate training in March just to try it out, knowing I’d have to give it up for a few weeks because of a couple of races on my calendar. My objective with this training is to adjust my pace as needed in order to keep my heart rate in the target zone, which for me is 131-140 bpm. My first run was 4.50 miles, completed in 51:27 (average 11:27 pace). My fastest mile was 10:27 and I quickly fell to 11:12 and eventually to 12:00. For comparison, I typically do my long runs (15-20 miles) at a 10:00 pace, so this was really slow for me. Walking is only an option for a few seconds at a time unless you’re walking fast enough to keep your heart rate in the target zone; falling below the zone will slow your heart’s adaptation (the point of this training).

I made some decent progress on paper in those two weeks in March, but my last HR training run at that time showed me that it was mostly on paper. My pace was improving rapidly, but the weather was consistently getting cooler at the same time. For my last run it was almost 70 degrees with 93% humidity and my pace slowed way down. At that point I decided to take most of my runs inside on the treadmill in order to gauge progress better by eliminating the weather variable.

You can find more background on my training as well as results from last week here.

Over the past week I ran every day, twice outside and 5 times on the treadmill. As could be expected, my slowest pace (10:56) came on Monday when I ran outside, and my fastest run was yesterday on the treadmill (9:59). Not only did I break the 10:00 average barrier for the first time yesterday, I also recorded my fastest times for every mile except the first (out of 23 runs). Today’s run was even a little faster through 3 miles but I had to slow down more than expected for miles 4 and 5 and finished at a 10:04 pace. I think the slow down was due to pushing hard on the leg presses after yesterday’s run. Either way, my times for this week have been MUCH better than the 11:27 that I started March with, and this week’s average pace was 17 seconds per mile faster than last week’s average.

That’s progress! My schedule has one more month of heart rate training right now, with plenty of room to add another 2-4 weeks if I continue to see this type of progress. I admit that at first I was a bit skeptical and frustrated at the pace that I was running, but since my pace has picked up at the same heart rate I think I’m liking this idea right about now!

What I’ve learned so far


In March I completed about two weeks worth of heart rate based training, giving the Maffetone method a test run. I had to take a break from it with the Storm the Campus 10 mile race and the Star Wars half marathon weekend, but now my race calendar is clear and I’m diving head first into about 6 weeks worth of heart rate training as I build up my weekly mileage and get ready for marathon training. I have already learned a few things that might come in handy for anyone considering the Maffetone method, so I thought I would share my findings so far.

First, the plan indicates that you should not be overly concerned about any numbers (like pace or time) except keeping your heart rate in the target zone. Phil Maffetone has obviously never met me. Numbers are my way of life and I just can’t ignore them. I am tracking my daily runs mile by mile as a way to look for trends and I fully realize that not every day is going to show improvement, or even stay flat; there may be some days that are worse than the day before, but overall the trend should be in the right direction. The plan also says that you should see some progress as you compare runs that are 2-3 weeks apart.  In the first two week trial run I definitely saw my pace improving, though some of that appears to be due to the weather. My first couple of runs were in the 70-71 degree range, then upper 60s, mid-60s, mid-50s, and one run at 46 degrees. Then my final run was at 74 degrees and I struggled to find a pace slow enough to keep my heart rate in the zone. At this point I learned that the only way to determine if the training or the weather was responsible for my improvements was to control the weather. The only way to do that is to take most of my runs inside for the six week training.

The next thing I learned is that I suck at following a restricted diet. The Maffetone method includes a two-week “carb cleanse” plan where carbs are supposed to be eliminated from your diet, and not just the obvious stuff like bread, pasta, desserts, and potatoes. The plan calls for the elimination of fruit, processed meats, milk, yogurt, protein bars, peanuts, and even diet soda. I’ll let you look at what you are allowed to eat if you’re interested (here), but let’s just say not much of it was already in my diet. However, I decided that I needed to do this in order to teach my body to become a better fat burner. I made it through the first day with 5 eggs, two salads, chicken, celery, a slice of provolone, and a ton of water. When I was looking for something for dinner I grabbed a bag of veggies out of the freezer and realized I couldn’t eat them – 6 grams of carbs. Another bag had 10 grams of carbs, then I found 3 grams, 5 grams, 7 grams…. Wait a minute, except for potatoes and corn veggies are OK to eat. But no carbs allowed and the veggies have carbs. Then I checked the Romaine that I ate for lunch – yep, 3 grams of carbs. I was sabotaging my own plan (pronounced torture) without even realizing it. And if veggies have carbs, what can I eat? I am now in the process of searching for answers to this dilemma, and am happy to report that my diet needs work again.

Third, and perhaps most important, I learned that there are different ways to attack the need to stay within your target heart rate zone. Let me also add that no matter how much you despise treadmill running, trying to stay at a specific heart rate is much easier when you have absolute control over your speed and can adjust it in small amounts. I am tracking my time and heart rate for each mile of each run separately, allowing me to compare each mile from one day to the same mile for another day. Until today I had been attempting to stay as close to the top of my zone as possible throughout my runs, allowing me to go a bit faster, and I did see improvements in the early, middle, and later stages of my runs. For example, my first mile was 10:29 on March 15th, and a couple days ago it was 9:28 – over a minute improvement at the same heart rate! And miles 2-5 have shown even more improvement, getting close to 2:00 better during the fourth mile.

Today I switched things up and decided to go a bit slower than I needed to for the first mile, while still remaining in the 10 bpm window that I need to be in (131-140). I got on the treadmill and set it for 10:00 per mile. I was just over 130 for most of the first mile, 135 average for the second mile, and 138 for the third. I had never done the third mile at that pace while staying in the zone. Then I dropped the pace to 5.8 mph, about 23 seconds slower per mile and thought I’ll keep this pace until I am over 140 bpm. I never had to adjust the pace again and I ran another 3.3 miles! Miles 4, 5, and 6 were completed in 10:23, new best times for all of those miles. My heart rate for those three miles was 137, 137, and 136. That makes it look like I probably could have finished the 7th mile at a 10:23 pace, or almost 2 minutes faster than my best 7th mile time. Starting the run off a little slower brought overall improvement to the run, especially in the later miles.

I am going to repeat today’s test either Saturday or Sunday, but I am pretty confident that I am making some progress and there may be some really great things coming out of this style of training. If I have confused you with all the numbers I apologize. I’m better at handling numbers than explaining them. If you have questions about this style of training you can leave questions for me in the comments and I’ll get back to you as soon as I can, or you can always send them to me through Twitter (@rilla6969) or Facebook (rilla6969). Here are the two links for the Maffetone explanations:

The Maffetone Method for training

The two-week carb-free test


Star Wars Weekend – Part 2


With Saturday’s Tie Fighter 10k complete, including waiting for the bus back to EPCOT (which took me longer than it took to run the 10k), the next step was to prepare for Sunday’s Dark Side half marathon and the completion of the Dark Side Challenge. A nap, some stretching, setting out everything for the morning, a safe dinner, and setting my alarm for 2:30am pretty much filled out the day – and I even managed to get a few hours of decent sleep, a rarity for me before Disney races.


I was out the door before 3am and parked at EPCOT by 3:30. Before heading to my corral I met up with Billy, Janine, Gelcys and Alpha. I was prepared to run with Gelcys if she felt like she needed extra company, but she felt good running with Janine and Alpha so I headed up to corral A, getting there at 4:55. The race started at 5:00 so that might have been cutting it close😉

The advantage of starting at the back of corral A is that the really fast runners are gone before I ever see them so I’m not tempted to start out at a faster pace than I should. Once the fireworks went off and we started our 13.1 miles of Star Wars fun, I kept an eye on my Garmin looking for a heart rate of about 150. The plan was to stay at 150 for the first half and then adjust my pace based on how I felt at that point. I don’t know why I make plans – I never stick to them. My heart rate stayed in the low 150s for the first two miles, and by mile 3 I was up to 160. The first two miles got us into EPCOT, around World Showcase and out to the Boardwalk area, and I was running at paces of 9:27 and 9:04.


Mile 3 on the Boardwalk

From the Boardwalk area we ran to, into and out of Hollywood Studios for miles 3 and 4. This was pretty close to the 10k course, though we did take a left halfway up Hollywood Boulevard and ran around Echo Lake, a part of the park that I’ve never run through before. I finished mile 3 in 8:46 and realized that was too quick so I slowed down to 9:22 for mile 4. Heart rate was at 160 for miles 3 and 4, well above what I wanted but I didn’t want to slow down to over 10:00 per mile so I stayed with it.

Miles 5-7 took us on the road to Animal Kingdom, so not much exciting going on. Except for those giant HD screens playing clips from various Star Wars movies. I think that all half and full marathons should show movies along the course, just for distraction purposes. Speaking of distractions, let’s get back to the recap. I ran miles 5-7 in 9:06, 8:40, and 8:56, which shows that my pace was up and down. However, my heart rate was 161, 163, and 163 for those miles and that’s what I was paying attention to. I also crossed the halfway point of the race in about 58:30, including a bathroom stop, so I felt good about finishing in under two hours.


These are not the Stormtroopers I was looking for

The eighth mile took us all around the Animal Kingdom parking lot and to the point where we were to enter the park. Again, not great on the scenery, but good for staying steady. Mile 8 done in 8:52 and still at 163bpm. Most of mile 9 was inside Animal Kingdom, and here’s where I made my one character photo stop. I mean, how often do you see Stormtroopers on the course? Picture done and I’m off and running, deciding that it was late enough in the race where I could start picking up the pace. I hit the end of mile 9 in 9:06 (including the photo stop) with my heart rate up to 167.

Miles 10, 11, and most of 12 took us back on the road, this time we were headed to ESPN Wide World of Sports. Once again there were huge movie screens along the way, bringing a smile to my face each time I saw the light side battling the dark side. I bumped my pace up to 8:46 for mile ten, but fell off slightly with 8:54 for mile 11 and 9:09 for mile 12. I was starting to feel pretty spent, but kept my heart rate at 167 for all three of these miles. with 1.1 miles left it was time to give it whatever I had left no matter how I felt.

Just before the end of mile 12 we turned onto the dirt road that lead us into the ESPNWWOS complex. Now into the 13th mile I noticed something else that made me feel really good, even special. The sun was about to come up. I’d always started Disney races in a corral far enough back where I ran a decent portion of the race in daylight. The sun in Florida gets hot, fast so I was glad I’d be done by sunrise (even though I wasn’t feeling particularly fast at that moment). Mile 13 saw my pace improve to 8:30 and my heart rate jump up to 175. Now I see the finish line and it’s time for the last burst of speed.


Medals for the half and Dark Side Challenge

For the last tenth I managed a 7:20 pace and 184BPM average. Yeah, that was pretty much everything I had. I really haven’t been doing much training for the past couple of months. More like going through the motions. But, I did manage my first Disney half under two hours (1:58:26), so I had reason to celebrate. Besides, Carissa called my name out as I crossed the finish line, another first. I got my medal, some water, Powerade, and the standard issue RunDisney food box + banana, then headed for the challenge tent. They look up your picture (taken at packet pickup) to verify who you are and make sure that you finished the first race of the challenge, and then give you your challenge medal.



Darth Maul looking a little scary

After completing the half mile long finisher’s chute and getting a photo taken I headed to the next parking lot where they had a few more photo opportunities. I knew that the lines for these photos would continue to grow as more runners crossed the finish line so I waited for a couple of pictures while the lines were relatively short. I then returned to the bleachers near the finish line to wait for Gelcys, Alpha, and Janine to finish. While sitting there I heard one of the announcers call out someone’s name and congratulate them for completing their 250th half marathon. Now there’s an accomplishment! Let’s see, another 234 to go and I’ll be there too.



I am quite impressed with the amount of detail that RunDisney put into this weekend, and the medals are spectacular. I’m thankful that I was able to start in the A corral and run in relatively light traffic for most of the race. I’m also quite amazed that Gelcys was able to push through the pain that she experienced during these last 22.4 miles and finish all three races with a smile on her face. Now that my racing season is in the books, it’s time to switch gears, do a few weeks of easy runs to complete my heart rate training, and then it’s time to start running some big miles! It’s ultra time before this year is done.

Star Wars Weekend – part 1


What do you get when you combine three of your favorite things into one activity? For some it’s an all-you-can-eat buffet, but for me it’s a RunDisney weekend with a Star Wars theme. Picture running through three of the Disney World parks and seeing Star Wars characters along the course AND scenes from the Star Wars movies on giant HD screens on the side of the road as you run between parks. Add to that the couple thousand runners dressed in Star Wars costumes, some amazing medals and some of the best running friends that you could ask for and this weekend was more than just OK.



The Dark Side Star Wars Weekend

The weekend started with the expo, of course, but for me the expo was a quick packet pickup after work just before the expo closed. I would imagine that the expo was a complete madhouse Thursday morning though. I did get to see Jeff Galloway and shake his hand so there’s a bit of inspiration to start the weekend with.



Starting in corral A is now a goal achieved!

Fast forward to Saturday morning, also known as Friday night to many of you since the alarm went off while it was still Friday on the west coast. Around 3:20 I was off to EPCOT for the start of the Tie Fighter 10k. With the security check, over 12,000 runners, the typical Disney 20 minute walk to the start corrals and the 5:30 start, I actually felt like I was running late when I parked my car at 4am. I made it to corral A by the start of the race, though I was starting in the back of the corral. After some words about the “training mission” that we were about to endure from a couple of Stormtroopers (this was the Dark Side weekend), the fireworks went off and the race was under way. My goal for the race was to grab a PR, though I knew I had not been training for a speedy race so I might need to revise that goal.

The first mile basically took us around the edge of EPCOT and backstage so we could enter the park near Mexico. Unlike any other RunDisney race I’ve done before, we took a right and ran through Mexico and across the front of World Showcase Lagoon, through Canada and the UK. Usually the trip through EPCOT involves running through the back side of the lagoon and through all of the other countries. For my first mile I ran by heart rate, wanting to stay around 150 bpm so I didn’t burn up too quickly. Mile 1: 9:07.


The 10k shirt is definitely a winner!

The second and third miles took us into the Boardwalk area and down the path to Hollywood Studios. I’ve also run on this path twice during mile 25 of the marathon, so this is the first time I was actually able to *run* the path, as opposed to run/walking the path. Minor accomplishment! Hollywood Studios was a nice minute or two, but with half the park under construction, it’s about the best we could ask for. Plus, the route took us through the Fantasmic! area, which I don’t remember ever running through before. By now we’ve finished three miles and my pace has increased with mile 2 in 8:33 and mile 3 in 8:27.





My overall physical state was telling me at this point that I would be able to keep a decent pace for the last half, but a PR was not going to happen. I wasn’t even running at the pace I’d need yet, plus I had about 3 minutes to make up. Yeah, let’s just enjoy the run and save something for tomorrow’s half. The majority of the second half of the race was on the road so it was less than exciting, although there were a couple of those giant screens playing some scenes from Star Wars movies. I finished mile 4 in 8:13 and mile 5 in 8:24, with my heart rate now in the low 180’s.




Mile six is where we arrived at the ESPN compound via dirt road/faux trail. I was fighting to keep the pace that I had been holding and getting a bit discouraged because I shouldn’t be fighting this hard to keep this pace – I’ve run over a minute faster per mile for this distance more than once. Anyway, after a much shorter tour of the ESPN area than the marathon offers (thank goodness) we finally found the finish line. I ran mile 6 in 8:19 and the final stretch in a 7:50 pace, crossing the finish line in 53:06.


Quite possibly the coolest medal I’ve earned

I definitely was not impressed with my time, or the fact that earning that time got my heart rate up to 193 bpm. I really have allowed myself to get in worse shape than I was aware of, but that’s the topic of another post on another day. Overall I was that 406th finisher of the Tie Fighter 10k, and with 12,169 finishers, I felt a little better about my time.