14 Weeks to go! Long runs, and MM 3.0 to MM 6.5

 Nope, you didn’t miss a post- I did.  Fully meant to post from Germany but I blame Lufthansa for not getting my luggage there and throwing me off my game.  Hope you’ve been able to keep the momentum going during the two weeks we’ve been apart.

The Long (and sometimes Winding) Road

With just over 3 months to go now, training is in full swing and the long runs are getting longer.  Never fun to do alone but absolutely necessary to at least get out there for large blocks of time.  Here are some things that help me get through the long runs and help prepare for the marathon itself.

Hold Your Head Up- Not just a motivating mantra to get you through, but practical advice to keep you focused on the path ahead.  I know I have a tendency to look down when I run.  Especially during the longer runs and on the longer stretches, I have to remind myself to keep my head up and look out at the road ahead.  Helps with posture and also helps identify markers to run toward and “check off” as I pass them.

Decide on a plan- Several methodologies to getting through a long run.  Some people run as far as they can, then walk when needed.  (That’s my usual M.O.). Some set a much slower pace to keep the heart rate low.  Then there’s the Galloway method, which you’ll see many people doing during the Disney runs.  It involves short run/walk cycles repeated throughout the race, with the duration of runs and walks determined by the goal time.  For example,  someone wanting to run a 5 hour marathon might run for 30 seconds then walk for 30 seconds for the duration of the race.  Whatever your method, have a plan before you go out.

Active Rest- No matter your plan for managing the distance, try to practice Active Resting.  The most extreme example of this is just slowing to a walk rather than stopping.  But there are other ways to do it as well.  As you’re running, find stretches (maybe after a small hill) where you can drop your pace just a bit and slow your breathing down.  Getting some “rest” while still moving forward will be tremendously helpful as you increase your distances.

Head, Shoulders, Knees, and Toes-  Remember, running is a full body activity.  Something you can do to both occupy your mind and to draw strength from your whole body is to periodically focus on different body parts or muscle groups and feel how they’re helping you run.  Focus on your arms, your shoulders, your butt, your core, your ankles- each muscle group is doing its thing to help you and they deserve some attention and some praise!  Focusing for a few hundred yards on your arm swing for example can both propel you forward and take some attention away from your tired quads. 

Nutrition and Hydration- Really anything that takes over an hour will need some hydration and nutrition.  Try and get some hydration every 20 minutes and nutrition every 40, but that might vary based on temperature and total distance.

Dress for Success- As the weather gets colder you’ll want to be warm at the start and finish but will overheat if you’re overdressed.  Think about a route that will allow you to ditch clothes after you warm up, or just ditch them at the start and go out cold.  It won’t feel great at the beginning but believe me you’ll feel fine within 15 minutes.

Recovery- Build some down time into your day after your long run.  You’re going to want to stretch, roll out the muscles if needed, and just wind down.  Icing helps for those sore areas, and an ice bath or cold shower is a great option if you can handle it.

Celebrate!-  You did it!  One step closer to the big day, which will be far easier than any long run you do.

MM 3.0 to MM 6.5(ish) 

As you head out of Epcot past the bus stops, you might see some spectators cheering you on.  They’ll be the last ones you’ll see for a bit, so be sure to smile and wave.  You’ll head out of the Epcot parking area and make your way onto Epcot Center Drive.  There’s a bit of a hill as you go onto the bridge over World Drive, then a nice downhill on the backside of the bridge and a slow gradual downhill as you head down the cloverleaf ramp onto World Drive.

Once on World Drive, you’ll finally have some space.  The first 4 miles or so of the race can get pretty tight in spots, but World Drive is like 5 lanes wide and it’s all for you.  Monorails to and from Epcot will be floating by to your right- chances are good at least one of them will give you a toot from their horn.  There will also be some character stops on this stretch, probably in the median of the roadway.  If you’re up for photos, stick to the right as you run.  Lines can be long but move quickly- even the longest line won’t be more than 10 minutes.  Budget well though if you’re moving slowly.  Those 10 minutes could be important later!

Unfortunately with the new course you won’t get to run through the Magic Kingdom parking lot tollbooths, which doesn’t sound that exciting but it made for some fun photos.  You’ll be on the other side of World Drive heading toward the exits for Magic Kingdom parking.  As you go under some overpasses, you might get your first glimpses of the lights of the Magic Kingdom to your right, and will soon see the less impressive but no less important Car Care Center on your left.

The first long boring part is just about over!  You’re heading onto Floridian Way, and the next section is where the energy and excitement really start to kick in.