Training for the 20th Anniversary WDW Marathon - Week Five
by, 10-08-2012 at 06:33 PM (1484 Views)
As you may have heard, I was ‘knee-capped by a speed bump’ around 8.5 miles into the inaugural Twilight Zone Tower of Terror 10 Miler. I finished the run but have spent the past week nursing two mangled knees and left hand. Running has been out. So have Barre3 classes. And not only did I miss the Portland Half Marathon on Sunday I’ve now missed a week of marathon training! Now what do I do?
Well, according to a variety of web sources, all is not lost. Running Planet.com suggest if I’m only down a week and it’s over 12 weeks before the marathon, I can come back this week at 75% of recommended volume then resume normal training. As things are still extremely painful I may unfortunately lose part of this week as well. If that is the case, I can start with 50% of volume the first week back, 75% the second week, and finally then return to full training volume.
The biggest ‘no-no’ is trying to make up the lost miles which could actually lead to further injury from overtraining. I just need to take things slow and not get caught up in counting the miles. The goal is to safely make it to the marathon and to the finish line to collect that incredible 20th anniversary Walt Disney World Marathon medal. This is just a little bump in the road on that journey.
Here is this week’s training schedule. It’s my birthday week so for my wish I hope to be joining you very soon again on the roads!
• Monday October 8th – travel day /mybarre3.com
• Tuesday October 9th – 3 mile run / mybarre3.com
• Wednesday October 10th – 5 mile run
• Thursday October 11th – travel day /mybarre3.com
• Friday October 12th – 3 mile run / Barre3 studio
• Saturday October 13th –10 mile run / Barre3 studio
• Sunday October 14th – travel day /mybarre3.com
Total miles for the week: 21 miles
Hmmmm of the Week: I learned a very valuable lesson at the ToT 10 Miler; pack along your own first-aid kit when you are traveling! The hotels at Walt Disney World, while totally accommodating, are only allowed to dispense small-size bandages; anything else would be considered dispensing medicine which they are not allowed to do. So for my econo-sized ToT knee and hand ouches, it took a visit from the WDW paramedics (…and the hotel manager on call and hotel security and well, you get the picture…) to get fresh bandages the morning after I fell. Now that the embarrassment has finally passed, I’ve added my own well-stocked first aid kit to my travel bag. What have you discovered that you can’t (or shouldn’t) live without when you travel to a race?
As always, drop me a note to tell me how your marathon training is coming along or if you have suggestions of things to try. Thanks for all the great feedback on chocolate milk as an after-event refresher; can't wait to tip another 'cold one' soon!
Have a wonderful week!