Walt Disney World Half Marathon #GoofyChallenge Part 1

I can't recall when I first heard of the Goofy Challenge (half marathon and full marathon) and when I decided I would one day run it. I do recall that I added the 2013 race weekend to. Y calendar in late 2011 and signed up very close to the opening of registration. We saved throughout 2012 for a week long Disney vacation.

Quick summary ... This was one of the best running experiences of my life. I ran well within my fitness and executed my race plans perfectly. I had energy for family time in the theme parks before and after each race.

My Team Triumph
For the half marathon I wore my race t-shirt from myTEAM TRIUMPH an organization that helps persons with disabilities have an endurance athletics experience while also creating lasting friendships. I was running for all of the mTT captains on Saturday. I am looking forward to racing with mTT again soon!

Pre-race for the half marathon.

With a 0535 start time we had to wake up about twenty minutes before 3 am. I quickly changed, finalized my drop bag and guzzled a cup of coffee. I brought with me a water bottle and bagel with peanut butter to eat in the corral about 90 minutes before starting.

Runner bus transportation was close to our Corando Springs room and a mostly empty bus pulled up just as we arrived. At the next stop there was a long line of team in training runners. The bus filled and we were on our way to Epcot.

My wife was also running the half so we chatted about race strategy and the nervous energy of several dozen team in training runners and walkers. team in training, which I believe benefits leukemia and lymphoma is the official Run Disney charity partner. I heard they raised more than 3miliion dollars with more than 1500 participants. On the bus I spoke with a sweeper.her job was to make sure everyone finished and had anything they needed. She was to be the last team in training finisher. There were also lots of coaches that were either running with participants or lining the course. Coaches had a grab bag of guu, band aids, power aide and other things runners might need. They also had silly hats, Pom pons and cow bells.

EPCOT Arrival

Runners arrive to the start village by bus, dozens of buses, private vehicle, foot, and monorail. Our trip was quick as I think we were ahead of much of the traffic. It is a 5-10 minute walk from the bus to the start village. The start village was complete with lots of port a potties (our first stop), photographers, and a DJ. We found a spot to meet post race, listened to a green army guy give encouragement, and visited with a few other runners.

Just after getting off the bus. The walk to the staging area. 

Looking back at the dozens of buses lined up to drop off runners. 

Red carpet walkway and Mouse ears to enter the staging area. 

Best Bag Drop System Ever

For many runs the bag drop is the back of a truck or a constricted area with no clear entry or exit. The bag drop was by last name and was the walk through to the staging area to the start. In the F to H tent there were 10 drop off spots and a one way flow of traffic. My bag would stay in this tent and not be moved, another bonus.

Given the hot weather my drop bag was pretty empty .... Water bottle, room key, phone, hat, dry shirt and dry shorts (I was anticipating chaffing and wanted to be able to get dry as soon as possible post race). Many runners didn't have a drop bag, which I considered but didn't want to run with my phone and room key.

Staging Area

Staging area after moving through the bag drop

After moving through the bag drop we staged in another large area with lots of ports potties. The wait in this area wasn't entirely clear. We sat with some other runners and finished our bagel and water breakfast. If there was an announcement we missed it because at around 0430 runners began to move out of the staging area and down a service area to the start corrals. This was probably a half mile walk. Corrals A to E went left and corrals F to H went right.

Just after the split there was another long line of porta potties. Pro tip, walk further down the line of porta potties for a shorter line. Although I was assuming the corrals would have porta potties I decided to make a final stop. This is where I said goodbye to my wife. She was in corral B and I was in corral A.

One of many rows of porta potties

The wide angle shot ... yes many of those people are in line

Corral A

The road we walked from the post bag drop staging area to the corrals

The corral was virtually empty when I arrived. Some runners were jogging and running strides on an adjacent road, some were ducking into the bushes, others were taking photos, and many were sitting.

The split for A-E and F-H corrals

I think there is marginal value in "warming up" on a warm day for a pace that is essentially a fun run. For longer races on colder days I might do a short warm up, especially if I have shed most of my layers. Today though, no warm up.

Milling around in Corral A

Inspiration from Goofy, Mickey, and Donald

I sat, did some light stretching, talked to a few other runners, and listened to the DJs blather on. Including interviews with Joey Fattone and James Franco. I was running with a camera (I have never done this before) so I took some photos throughout the Pre-race for this and other blog posts.

I was expecting porta potties in the start corral. Alas there were none. Although my need was urgent I opted against hoping the barrier and ducking into the woods. I didn't want to face plant into the concrete. Held it in for on course porta potty.

The corral gradually became more and more crowded. Lots of runners in various Disney character outfits. Without going into details my favorite was a Jasmine outfit and several Minnie mouses more reminiscent of an adult Halloween party than Minnie from the Magic Kingdom.

Start!

A Disney vocalist sang the national anthem and the wheelchair race started with fireworks at 0530 (I had been awake for almost 3 hours at this point).

Starting with a bang!

The corral surged forward and corral A started at 0535 (I am not sure of the time seeding for each corral). I crossed the line about one minutes after the fire works. It was a goose pimple start for me. The combination of fireworks, mass of people, Disney, and fatigue. We began on a three lane road with lots of space. Like any mass participation race there was the befuddling mix of people sprinting and weaving and very slow walkers. Odd.

To the Magic Kingdom

Large parts of the route are on the roads between the theme parks. Probably less than two miles of the half is run in a theme park.

Running through the toll booth to Magic Kingdom parking

Before the one mile mark I found the porta potty I needed. With no line I was in and out in less than a minute. Not long after the course made a sweeping right hand turn ... An exit ramp from one highway to another. This was a significant constriction of the course, but the pace didn't slow which was nice. After the sweep right we poured onto another three lane road that led to the Magic Kingdom.

The first character sighting was Captain Jack Sparrow. Runners were lining up for photos and music was blasting. It was a neat sight. Even neater was the monorail zipping by to our right.

The route turned into the ticket and transportation center which was nice because lots of runner friends and family were there cheering. Plus it was well lit after running a couple of miles in the dark. We continued out of the parking area and past the contemporary hotel. By this time I had settled into a comfortable pace. I didn't want to run to fast and risk both having a fun day with my kids and the marathon the next day. I was very content to run easy miles and enjoy the sights.

5K split in 28:43 (pace 9:15 min/mile) with an estimated finish time of 2:01:10.
Near the Walt Disney World speedway I stopped for a photo with Chip And Dale.

Posing like the Clay Maker

On Monday night during the Tomorrow Land dance party Chip grabbed my medal and seemed to be communicating by gesture that he remembered having a photo with me Saturday morning. it's a small world after all.

Running in the fog near the Contemporary Hotel

Cinderella's Castle was brilliantly lit with thousands of twinkling lights and visible from outside of the park. We entered the back stage area just past the monorail track and exited onto Main Street USA. I felt as if I was turning onto fifth avenue during the New York City marathon as there were so many people and so much cheering. Runners had the east side of Main Street and spectators had the west side. It was great and another goose pimple moment as we ran towards the castle. Just before turning into Tomorrow Land I said a quick hello to a couple of medics from Reedy Creek.

Looking south on Main St. USA

Looking at Cinderalla's Castle

Magic Kingdom

Inside tomorrow land I stopped with a photo with Buzz Lightyear.

To 13.1 and beyond!

Another pro tip ... The rest rooms in the theme parks are open to runners if you need a clean and real toilet. We cruised through tomorrow land and past the tea cups. I waved to Alice as we turned into the newly expanded Fantasy Land. I considered a photo with Beast and Belle but decided to run on.

The route runs through Cinderella's Castle. The exit is spectacular into bright lights and flash bulbs of race photographers and spectators. In front of the castle I posed for a photo and made the turn into Frontier Land.

Inside Frontier Land I stopped for a photo with Jessie and Bullseye (Toy Story). I was surprised more people werent stopping and I never waited more an 2 to 5 people. You could have an official race photo taken as well as a photo with your own camera by a cast member.

Holding the reins ... like Psy

We crossed the rail road track and exited the Magic Kingdom. (video: as we exit the park and into the back stage area a runner with a GoPro caught a short snip of me running ... red shirt, black short shorts, and knee high socks).

We ran past a Reedy Creek station I had not seen before and just after the 6 mile mark a reedy creek ladder was parked next to a DJ and cheering section.

Run Strong, Be Safe from Reedy Creek FD

10K Split in 58:40 (pace 9:26 min/mile) with an estimated finish time of 2:03:46.

Back to EPCOT

We ran a long straight section that eventually took us past the Grand Floridian and Polynesian. Just after the transportation center we rejoined the road....south bound lanes... of the road we had run into the Magic Kingdom.

Runners/walkers still a few miles from the Magic Kingdom

Runners and walkers moving in both directions

End of the race, literally being swept off the road

During this stretch I stopped for a photo with Mary Poppins and another with a Reedy Creek crew.

Why the Penguin? I am about to get happy feet so keep reading. 

Reedy Creek FD ambulance at Hess station, but I couldn't find the crew.

A few Reedy Creek FD personnel at the medical tent around mile 8

The HILL

Central Florida is very flat. The only hills on this course were when we changed roads. The switch from southbound to eastbound was a long sweeping clover leaf 270 degree bend. Near the top a couple of green arm guys were giving encouragement and my wife reported later challenging runners to do push ups.

Army guys

Top of the dreaded clover leaf, looking down at runners about to start the long curving hill

15K Split in 1:27:00 (pace 9:20 min/mile) with an estimated finish time of 2:02:22.

Pick up the Pace

After the clover leaf I realized I needed to step up my pace to get to finish in under two hours. I felt well rested, hydrated and I had eaten a gel a few miles before. The sun wasn't yet over the horizon so I stepped on the gas. Although this section was straight and fairly mundane it is always fun to pass other runners.

Pushing it with the sun about to rise

Warren Sapp in the ESPN Zone

Just before the EPCOT parking lot Warren Sapp and another ESPN personality were shouting out hometowns of runners. I got Warren to give a cheer for the packers (playing that night). Later I realized I could have kicked him in the knee and shouted, "that is for Chad Clifton."

Inside EPCOT

At this point I was really pouring it to the coals and making lots of passes. We ran through the bus drop off area and into EPCOT to the left of spaceship earth. I stopped for a photo with @jeff_EMT and continued to blast toward the finish.

Great to see you Jeff!

After passing spaceship earth the course runs to the lagoon and turns 180 back to spaceship earth and the finish line.

I felt great as I smiled for lots of photographers. It was another goose pimples moment as we left EPCOT and ran by a gospel choir. I was thrilled to see 400 yards to go and know that I was well within 2 hours.

Spaceship Earth ... one of my favorite rides

I ran my fastest three miles of the race in the final 5K (see splits below)

Finish Line

The finishing chute is quite long with plenty of space between the medals, water, powerade, finisher photos, and food. It was quite spacious. I enjoyed some snacks, posed for lots of photos, and watched others finish. Bag pick up was easy and I was handed my bag before I reached the table. It was Magical.

I arrived at the finish in 1:57:23 (pace 8:57 min/mile).

Just after crossing the finish line

A fine looking medal .... thanks Donals

Lots of cold drinks, water and Powerade

Walking into post race staging area was a long line up of race potographers

These ladies put the B into bananas

Bag pick-up was easy peasy ... 

Post Race

Post race ... happy and hydrated

I ate, drank, took photos, and visited with other runners in the family meeting area. I spent a few minutes with Dr. Jeff Guy (@burndoc and PHTLS author).

After Amanda arrived we had a photo with Daisy Duck.

No quacking about my runner chicken legs

Buses back to the resorts were conveniently located to the finisher area. We walked onto a mostly empty bus for the ride back to the Coranado. A few hours later we were on the the animal kingdom African Safari.

Laps from my Garmin

Results
Overall place: 2061 of 23125
Gender place: 1537 of 9998
Age division place: 295 of 1725 (this is sort of stunning to me that there are this many runners in the 40-41 male age division. Perhaps I am sorting wrong or mis-reading)

Generally I like to be in the top 10% of the field (I call it the front of the middle of the pack). I think my placement reflects two things:
1. A generally slow field with lots of walkers
2. A race with more female than male entrants

Stay tuned for my recap of the Full Marathon.

Genitalia Support and Protection for Runners

The running social networks and blogosphere have perked up with the titillating news that there is sub-specialty of research (applied ergonomics) that focuses on the suitability of the sports bra for the job it is intended. Many others have already professed their willingness to conduct observational research or regret that their high school guidance counselor didn't reveal this career option.

Female Genitalia Support and Protection
Since I don't (and have not) worn a jog bra I don't have much to offer in terms of how to pick one that offers the best support or even how to pick the right size. From my recent races in the heat and humidity of central Florida I can only offer anecdotal testimony that sports bras (and their users) come in all shapes, sizes, and designs.

This Runner's World article on "A women's guide to the best jog bras" may be useful. 

Male Genitalia Support and Protection
I feel (and am) more qualified to comment on this aspect. This is what works for me:

1. Wear lightweight shorts with a liner (and without any cotton briefs or boxers). The liner provides support and wicking of some moisture (sweat) depending on ambient temperature and humidity.

2. Retire the shorts when the liner no longer fits snugly around the legs or generally becomes to baggy.

3. When its hot and humid and or going on a long run I liberally apply "Glide" to my inner thighs and lateral scrotum. (Has anyone tried shaving hair from these areas? Does that reduce friction and chaffing?)

4. If wearing spandex or tight fighting shorts consider some sort of brief. I generally only wear a knee length spandex short in cold conditions and then wear either a wind brief or lycra boxer under the spandex. Otherwise I deem the look a bit too revealing for my own personal comfort. Note: I have had poor experience with tags and waistbands of lycra and spandex chaffing my lower back and typically won't run in these for more than an hour.

5. COLD Weather - Don't Nip the Tip - this is perhaps the most important protective action a male runner needs to take when temperatures are at and below freezing. A wind brief with a wind blocking front panel both helps retain heat and block wind from the nipping the tip of the penis. As you may recall from George Castanza's famous announcement, "I was in the pool", cold air and cold water cause "shrinkage." The reduced circulation to the extremities - fingers, toes, nose, cheeks, and genitalia - require wind and insulation protection. For me multiple lycra (non-wind proof layers) don't do the job, but when pressed into action a fleece neck warmer can provide enough bulky insulation as to counter the effects of a cold brisk wind. In this race report from the Fox Cities Marathon I discuss the agony of running with a nipped tip. 

What are your support and protection tips? 

Notes from #Goofy Challenge Taper

I am in the final days of my taper for the Goofy Challenge on Saturday and Sunday. A colleague asked, "How is your taper going?"

1. This taper feels pretty loose because I have modest time goals for both events. I am not attempting a PR. My top goals are to have fun, enjoy the experience, and still have enough energy to have a great WDW with my family. 
2. Tapering during the holidays is both good and bad. Good because there is a lot going on to fill the time void that is normally spent running. Bad because some of those commitments prevented me from doing runs I needed to do. Bad because of the extra calories available at those holiday events. 
3. Bonus time has allowed me to do some other things - set-up AV for our treadmill, go ice skating with my kids, do a lot of blog writing. 
4. Destination racing has additional logistics - packing, transportation and lodging details, that have occupied some of my time and also caused a bit of additional stress. 

To some degree I feel "over tapered" and worried that I haven't done enough running or cross training in the last two weeks. This is a contrast to most of my marathons where I have felt "under tapered" and find myself at the starting line not as fresh or vibrant as I wish. 

Regardless, I am excited for the Goofy Challenge. 

Medics 10K Run/Walk March 7, 2013 in Washington DC

Are you going to be in Washington DC on March 7th at 8am? There will be a few thousand EMS folks there at the same time (BIG national EMS conference)... so what better reason is there to participate in an Unsanctioned race!

We're planning to hold a 10K (6.2 mile) race that can be walked or run and will incorporate as many of the really special DC sights as can be accomplished. This is not affiliated with or sponsored by any organization other than your friends from Everyday Runner Tips and the EMS Fitness Facebook Group!

To participate please visit the link and Request to be Invited or send Nick Nudell a message to invite you. The company providing the App for this will send us race number bibs if at least 10 people sign up... or TShirts (really cool!) if more than 35 people sign up.

Will you join us?

The link is: https://www.unsanctionedracing.com/Home/ViewRace/989

Things I am NOT Bringing to Walt Disney Marathon

In a few days I leave the cold, snow, ice, and wind of Wisconsin for the warmth and sun of Walt Disney World. I am running the Walt Disney World half marathon on Saturday and the Walt Disney World full marathon on Sunday. Together these two races are the Goofy Challenge.

During my training, since 10/1, I have only run on a treadmill twice. Otherwise all of my running has been outdoors, often well after dark. I have run in temps in the low single digits, howling wind, cold rain, and pitch black darkness. As I ran my final "long" run today (10 miles) I thought of all the running gear that I am NOT bringing to Florida:

• Trail running shoes (for traction on ice and snow)
• Original Buff for my head and neck
• Fleece stocking cap
• Acrylic stocking cap
• Fleece neck gaitor
• Fleece balaclava
• Running tights
• Wind proof running tights
• Wind brief
• Long sleeve technical t-shirts
• Wind proof vest
• Wind proof pull-over
• Long sleeve fleece shirt
• Arm warmers
• Fleece gloves
• Acrylic gloves
• Reflective vest
• Flashing high visibility lights

As an added bonus I am looking forward to my water bottle NOT freezing within the first five miles of a twenty mile run and my Cliff bars and gels being warm and easy to chew. 

Here's to not slipping on ice and slush with each step!

Endurance Fuel Experiment

Long run fuel is always an issue for me. I've been using Clif Blocks and Hammer Caffe Latte Perpetuem with some success. The Perpetuem has a good mix of carbs and protein for runs greater then 2 hours, and the Clif Blocks are a good way to get in some extra calories.

Unfortunately, there isn't anything really natural about them (although Hammer says they are "made with natural ingredients" it does come as a highly-processed and unnatural-looking powder). So, I've been experimenting with non-exotic ingredients I can get right at my local grocery store. The result is a maple-flavored "low-processed food" paste that is easy to "eat" while running and seems to agree with me.

Rocco's Endurance Baby Food

1 Sweet Potato

6oz Greek Yogurt

½ cup Real Maple Syrup

½ Teaspoon Vodka

1 ½ Teaspoon Salt

½ cup Strong Brewed Tea

Microwave potato with skin on until soft (about 7 min). Place in food processor and mix. Add in other ingredients and mix until you get proper gel consistency.  Pour into Coghlan’s squeeze tubes. Recipe makes enough for about 3 tubes. Refrigerate until needed. 

Many variations are possible. You can add more maple syrup for more calories and carbs. If you don’t want caffeine you can substitute water for tea. Add more Greek yogurt for more protein.  You can also add coco, cinnamon  or other flavorings. This is just one phase of an ongoing experiment, so feel free to play around.

Below is a rough estimate of nutritional content. I use one tube per hour of running.

	Calories	Carbs	Protein	Fat	Sodium	Potassium	Caffeine
Sweet Potato	103	23.6	2.3	0.2	41	542	0
Greek Yogurt	100	7	18	0	80	434	0
Maple Syrup	400	104	0	0	0	40	0
Vodka	16	0	0	0	0	0	0
Salt	0	0	0	0	2325	0	0
Tea	1	0.3	0	0	0	37	36
Recipe Total	620	135	20	0	2446	1053	36
Per Tube Total	205	45	7	0	807	347	12

I will keep using the Perpetuem and Clif Blocks, but this is a nice alternative to add variety to my running diet.

What do you use for fuel on your long runs? Do you have a whole food alternative to commercial endurance fuels?

 

2012 Running Totals

Made a slow jog through shin deep snow around a park where my kids were sledding yesterday to reach 1500 miles for the year.

According to my Garmin Connect data for 2012:

Count: 210 Running entries
Distance: 1,500.01 miles
Time: 215:57:59 h:m:s (9 days spent running)
Elevation Gain: 19,358 ft
Avg Speed: 7.0 mph
Avg HR: 151 bpm (not used on all runs, especially from 9/1 to end of year)
Calories: 207,746 C

How did you do in 2012?

Quantified Me

There is a 'movement' of sorts that is known as Quantified Self. It boils down to people who like to collect real data about themselves and use it to learn more about themselves and/or adjust things to be healthier or happier. Those things could be obvious like dietary choices, medicines, supplements, or more complicated things like when to go to bed or adjusting yoga and relaxation methods for better results.

For almost a year now I have been experimenting with different sensors, devices, and tests. It started with just a paramedic's curiosity and has led down different paths that have really stimulated my intellectual core.

I have used/tried/checked out devices and apps from these sites:

• http://www.fitbit.com/
• http://www.insidetracker.com/
• http://www.polarusa.com/us-en
• http://www.tactiosoft.com/en/products/
• http://www.azumio.com/
• http://www.mcmillanrunning.com/calculator
• http://www.bodymedia.com/
• http://www.myzeo.com/
• http://www.garmin.com/
• http://www.myfitnesspal.com/
• http://digifit.com/
• http://nikeplus.nike.com/plus/
• http://www.strava.com/
• http://www.mapmyfitness.com/
• http://www.microsoft.com/en-us/healthvault/
• http://pearsports.com/

Out of these I have come to favor a few of them more than others. The major criteria that I use is the service (and they are all services) needs to give ME information in a way that helps me to make better decisions. If it does not do that, I don't have the time or patience for it and that is why some of these are no longer on my list of 'go to' apps.

FitBit has been the most utilitarian of all these systems from my perspective (community, customer service, and the apps). Because I have a FitBit tracker and the Aria wi-fi scale, I know that in the last 10 months I have:

• Walked and run 2.1 million steps or more than 1,200 miles
• Climbed almost 7,000 floors or 70,000 feet (more than two Mount Everest climbs 
• Lost more than 45 pounds (with many more gained and lost again!)

For managing fitness there are different or additional considerations. Weight loss and aerobic training are really the result of heart rates and foods eaten. These two things are the most critical aspects of your body to be monitored, measured, and managed. Nothing else is as important so you should focus your first efforts here!

Before I upgraded to a Garmin Forerunner® 910XT, heart rate monitor, and foot pod I relied on iPhone based apps such as MayMyRun, DigiFit, and a few others that I tried along the way. If you are looking for an entry level app to get started with, I recommend you simply get a Polar Heart Rate monitor and pair it with the DigiFit app. With DigFit you can use their default heart rate zones and just get started with monitoring your heart rates. If you want to learn about the techniques, you should also pick up the book Heart Rate Training to get started.

I've taken this to the next level by doing treadmill testing with exercise physiologist Ken Nicodemus of FitStopLab. This initial test established my baseline and provided me with valuable information about 'how' I should approach my training and what my expectations should be for my body. This was really cool and invaluable! Look for another blog post just on this experience and what it has done for me.

I also came across the InsideTracker company and their services. For this one you first select and purchase your plan online, then go to a LabCorp facility for testing, and a couple days later you will get an email notifying you that your results are in. I will also write another blog post on this experience but in the meantime I have arranged for you to get a 10% discount if you use the promo code: RUNMED12012 at checkout.

What apps or devices have you tried? Do you have a growing collection of things that you've tried but no longer use?

Happy New Year!