The View from Scopa Towers

I remember a long time ago when I started running that I had no idea as to what it took to run several miles. I remember being in awe that my High School track team had a few guys that could run two whole miles.

I remember thinking to myself, “Man that’s something I’d never be able to do.”

Such are the thoughts of a husky high school track man who tossed a cannonball (shot put), Frisbee (discus), and spear (javelin) for his track team while his teammates just ran, ran, ran.

Of course distance, and the difficulty of running a distance, is all in the eye of the beholder.

Two miles seemed like an awfully long distance to run. I figured I’d have to lose 100 pounds and eat only celery and carrots for a year to be able to run that distance.

About ten years later I started running and I remember that it took me forever to get to the 5K (3.1 miles) distance. When I did get to that distance I remember saying to myself, “So what’s the big deal?”

I had not passed out when reaching three miles…I had not collapsed from exhaustion or dried up from thirst. More importantly, in my mind I had realized that it wasn’t just a physical hurdle but a mental hurdle as well that had stood in my way of attempting this distance.

I then went out one day and decided to try and run four miles.

Piece of cake.

I had finally understood that long distance running was very much linked to the working cooperation of the mind, body, and spirit.

You need all three to accomplish whatever distance you want to attack.

The Mind

When I say the mind I mean lots of things. First and foremost you have to believe in yourself that you can cover the distance you set out to run. This means confidence or self-esteem or whatever you want to call it. Basically you have to believe in yourself and say, “I can do it.” Although the mind is only one of the three components it definitely means more than 33% of the formula. Without confidence in yourself you don’t have a chance.

I’m serious.

For everyone who is attempting to run their first half-marathon my belief is that all would not have committed to this feat unless they had some confidence, no matter how small or how large, that they could do it.

You know what they say, “If you put your mind to it…”

The Body

Obviously this is the physical part of the formula. You have to train for the distance. You just can’t walk to the Start on race day and expect to be able to do it without paying your dues beforehand.

When it comes to the body part of the equation, and by that I mean the training aspect, it’s very much like a marathon in itself. When you train for a long distance race it takes time to gradually build your stamina and strength to the point where you can safely attack this objective.

Of course this is much easier accomplished when you have the self-confidence and belief that you can do this.

The mind, belief, confidence, or whatever you want to call it, serves as the catalyst in this adventure and helps to launch a sensible and steady as she goes training program.

Then the body or physical component comes into play with the training required to fulfill the mind’s belief.

Once you have the confidence and the stamina established all you need is a little spirit to get the job done.

The Spirit

The word “spirit” to me means emotion, excitement, adrenalin, call it whatever you want. Let’s face it; none of us want to do boring things. Doing either the Walt Disney World Half of Full Marathon is far from being boring.

As a matter of fact I would go as far as to say that somewhere in the neighborhood of 75% of those who do either one of these races will find the experience to rank up there as one of the top ten highlights of their life.

Sure it’s boring to train all year and get ready for the race but there is a pot of gold at the end of this training rainbow and it is the very indescribable race day.

It’s surreal, it’s exciting, it’s thrilling, it’s a rush…I’m running out of words to describe what you will feel on that day.

My point is that EMOTION will play a big part in this adventure and EMOTION will carry you to success and will supplement the Body and Mind portion of this formula.

Sure I call it spirit…but its emotion.

You need all three…Mind (confidence), Body, (physical stamina), and Spirit (emotion) working as a team to get you to the Finish.

About the Distance

A half-marathon is 13.109379 miles. That seems a long way doesn’t it?

I remember talking to a lot of people going for their first half-marathon and constantly hearing “I don’t know! 13 miles is a long way!”

Yeah…it is…but don’t think of it that way…don’t picture it as a mountain you can climb but instead…see it as several hills.

Huh?

Yeah….hills…they are much less ominous.

While training for my first half-marathon I remember stretching after a 9.5 mile run and thinking, “Hmm, I still have to run another 4 miles or so to get to the half-marathon distance. Gee it’s like running several 5K races.”

When I thought about that I said, “That’s it! I just ran three 5Ks…all I have to do is run one more.”

I also thought about how it takes me several miles to warm up…namely four and thought, “Heck, once I’m warmed up all I have to do is eight miles.”

So then I was thinking in terms of not only four 5K runs but three 4-mile runs.

Then when I looked at the course and saw that basically it was a 10K from EPCOT to The Magic Kingdom and 10K back to EPCOT I thought, “It’s also only 10K distances and the first one is running to TMK so that should be fun.”

I kept on viewing the distance differently than THIRTEEN MILES…trying to suppress the thought of covering a double-digit distance (DDD).

DDDs can really deflate your confidence so you need to look at them differently.

So when you address either the half-marathon or marathon distance think of it in terms of several components and try to focus on one component at a time….it’s easy to look at several hills than one huge mountain.

That approach helped me tremendously in getting over the mental hurdle of running that distance.

Remember, the physical hurdle pales in comparison to the mental hurdle.

Mike’s Training Notebook

Well, it’s October and the Tower of Terror 6.5K and 13K races are fast approaching.

The 13K race serves well as a milestone for those training for the WDW Half-marathon as the 8.2 mile course should be in line with what everyone is running these days on their long runs.
For myself I have been hit with some knee issues lately and these issues have forced me to cut back a bit on my training.

While dealing with these issues I thought it best to discuss them here in case some of you are also having some problems.

For those of you who may be experiencing some discomfort or soreness please listen to your body. It may be telling you that you are running too much…actually, it may be a sign that you are now running distances that require you to reassess your training schedule and perhaps extend your time between runs.

For instance, I know that my knee likes to remind me that once I hit the seven mile threshold that I need to rest at least 48 hours before running again…otherwise I’m in trouble.

So I listen.

Everyone has a threshold and when you get into the longer distances you need to recognize your threshold as soon as possible and adjust accordingly.

In the last two weeks my runs have been mostly in the seven to eight mile range but this week I put in a 10 miler and it had been a while (like since January) since I had compiled a DDD so I had to be careful, especially with my knee being sore anyway.

So I gave myself 96 hours off before running again.

I know my knee would appreciate my decision as well as the preventative maintenance I’ve been following this last month.

It’s called “icing down the knee” and it would not hurt everyone to consider this as we close in on the end of the year.

Major League baseball pitchers are usually wearing a ton of ice on their shoulder and elbow after a game to keep down the possibility of injury to those joints. Ice will cool down the joints and go a long way towards preventing inflammation.

Remember that if you are bringing your body into uncharted territory (DDDs) then you have no idea how it will respond to the rigors of long distance running.

We do know however that icing down after a workout is a good idea so play it safe and ice down and be sure to give yourself plenty of rest between workouts.

For more information on knee issues and treating them go here.

Next Time

We’ll concentrate on the ToT races and put together a plan that discusses what to bring to Orlando, what you can expect a day or two before the race and on the day of the race and we’ll also look at what you may want to follow as a guideline regarding your activities the day before and the day after the race.

Yes imagine if you will that the end of October is coming fast and that means the Walt Disney World Twilight Zone Tower of Terror races are fast approaching as well.

I hope all of you who are intending to run that day, erh night, are putting together a plan for this and next week; a plan that will best prepare you for your adventure.

As you get closer to race day it's important to look at a schedule that works best for you in preparation for the race. This takes a lot of thought and the plan may vary depending upon such factors as time of year, day and time of the race, and race distance.

The objective is to put together a plan that discusses training within a week of the race, what to bring to Orlando, what you can expect a day or two before the race and on the day of the race and some guidelines and suggestions as to your activities the days before, day of, and day after the race.

I’d like to share with you what my plans are and along the way hopefully get you to think about just how your week will run.

If this were any other typical WDW sponsored race I’d have an easy time planning but it’s very atypical. We have Start Time of 9:30 P.M.

Training

When workouts get into the high numbers we all must listen to our bodies and recognize what is best in terms of rest between these workouts. Everyone has a certain threshold in which their body says, "Okay, well if you're going to take me out for this distance then I should warn you that I need X number of days off or I'll be screaming at you."

It gets even more important as you close in on race day. You want to remain finely tuned but you don't want to overtrain or injure yourself.

Only you can determine how many workouts and how many miles in works best for you before race day. What works for me may not work for you and vice versa.

The safe bet is to not throw off your schedule. That is if you run every two days then maintain that schedule for race day. Your body is used to it so there should be no problems.

Running Gear

Just as with any other trip to Walt Disney World it’s a good idea to start choosing your travel gear a week ahead of time.

For runners the important thing is choosing the most comfortable running gear for the environment in which you will be running.

If you rotate your running shoes, that is alternate using two pairs and switching them every day, then you may want to continue with this practice. It’s probably not a good idea to bring down a brand new pair. They may be too stiff and not broken in.

Bring the pair that you feel is most comfortable and never look back. Your feet will thank you.

Same with socks. Don't experiment with new socks. Use a pair that you know will not cause blisters.

It’s late October but it’s Florida so bring a nice light pair of shorts and if possible bring a pair that is made with material that will wick the moisture from your body. I always bring two pairs of shorts because some days one pair just feels better than the other.

A short sleeved running shirt will be in order for an evening run in Florida. Long sleeves may be a little warm for you. Again, one made of material that wicks moisture may be something to consider.

Let's mention one more piece of equipment; bring a hat or visor…not to keep the sun out of your eyes but the rain in case Mother Nature wants to slap on yet another challenging component to the race.

This is important especially if you wear glasses or contacts. Imagine running at night and not being able to see where you are running. That notion frightens me.

Internal Clock Adjustment

A 9:30 P.M. start time is quite different than the time I normally run so I have some work to do.

Since I am an early riser I am already adjusting my daily routine so that I get used to staying up later and sleeping as late as I can.

How does the 9:30 P.M. start sit with you? Are you comfortable with it? Do you need to make an adjustment? If so, do it gradually.

If you arrive in Orlando next Thursday then you have two nights to do any late adjustment and might I suggest attending Mickey’s Not So Scary Halloween Party on the 26th and staying out to the wee hours of the morning.

You’ll sleep later the next morning and hopefully be well rested for the race that evening.

When to Arrive

That is a matter of preference. I like arriving Wednesday or Thursday for Saturday races. I prefer at least two days to get acclimated to the Florida climate. It’s also nice to get settled in and get at least two good nights sleep before the day of the race. Some people prefer to arrive the night before the race. Everyone is different.

Do what's best for you.

Concerns

I have some concerns.

What concerns me is the footing and the lighting for the courses, especially the 13K distance.

Unlike other WDW races I have participated in over the years, this one will find it darker at the Finish than at the Start.

With this in mind, the start time, artificial lighting, and footing concerns have led me to approach this race far differently than any other race.

This is not a race in which I will be shooting for my best time...especially with bigger fish to fry in January. Now is not the time to get hurt.

I would suggest to all who are participating in either the 6.5K or 13K race to not be too concerned about how quickly you cover the distance.

Enjoy yourself and be safe.

Mandatory Packet Pickup -- Updated Location!

This just in from the race corordinators...the location for Packet Pickup has been changed.
Here's the note:

Please note that the mandatory packet pick-up location has changed. Mandatory packet pick-up will now take place at Downtown Disney Pleasure Island in Motion Friday, October 26 from 3pm - 8pm, and on Saturday, October 27 from 10am - 4pm.

If you purchased extra party tickets or a commemorative pin in advance, you may also pick these up during packet pick-up hours. Twilight Zone Tower of Terror 13k & 6.5k event merchandise will be available for sale during packet pick-up, as well as during the race at Disney-MGM Studios.

Reader Tip

My thanks to Chad Swanson who sent me a pointer to Hal Higdon's website.For more information on knee issues and treating them go here. Higdon is the author of Marathon: The Ultimate Training Guide.

When you go to the site navigate to the page that discusses how to train for the specific distance for which you are training.

Thanks Chad.

Meet and Greet?

So how many out there would like to meet after the race and have a group photo taken of us with our medals?

If so please plan to meet near the Tower of Terror sign that leads up to the garden. You know the sign.

I'm assuming everyone will have finished their respective race by 11:30 so we'll try to gather between then and 11:45.

We’ll take a group photo and I also encourage anyone who is doing their first race to send me a photo of themselves proudly showing off their medals. I will proudly post your picture here.

Blogging from Orlando

Speaking of posting, I hope to be posting daily blogs during my ToT trip so don’t forget to come visit me here every day beginning late next week. And for those of you going down to run or cheer on the runners please come up and say hi.

…there’s a signpost up ahead…it says, “Next Stop! The Twilight Zone Tower of Terror 13K race.”

Woo-hoo.

Greetings from Walt Disney World!!!!!

Thursday was a long day. It started for me at 2:30 A.M.

I landed in Orlando around 9:30 A.M.

My first stop was EPCOT where the 2007 Food & Wine Festival is starting to wind down.

You know what comes after Food & Wine don’t you? Why the festive Christmas holidays of course and lookie here…the Christmas decor is going up already.

Ahhhhh Christmas in October...ya gotta love it.

I found this Hidden Mickey in the bushes near the Japan pavilion. Honest, I did not do this but my guess is that someone took the time to clear the shrubs and arrange the rocks.

Had lunch at Biergarten with Brian Bennett and was close to the stage and the band. You know what that means don't you? It means no more talking at the table 'cause we can't hear each other.

In mid-afternoon we were joined by Len Testa of The Unofficial Guide to Walt Disney World. Len wanted so much to try the food in…

...but we just had lunch some 90 minutes before. So we ordered ALL the appetizers and one pasta dish. Honest folks, this was research. We do it all for you. We were all in agreement that the food was relatively good but overpriced. I will say that the service was nothing less than excellent.

We were soon joined by Beci Mahnken of MEI Travel, and Mike Newell, and Matt Hochberg from the WDWTODAY Podcast and we all went over to check out a new film at an attraction known as….

Here’s Matt and Len, obviously up to no good.

The new "Oh Canada!" film was received with mixed emotions. The new version has added some humor to it but I was longing for some of the scenes from the original movie. I expect that for every two guests who watch this movie one will like it and the other will prefer the original.

We then took a stroll around World Showcase in search of dessert. Len treated us to caramel and ginger ice cream at China. Very tasty.

No...not research...call it "carbo loading" for Saturday evening's race.

BTW, the freaking out has begun because depending upon who you listen to the chance of rain for Saturday evening falls anywhere between 50% and 70%. Lovely.

We then took in The American Adventure before heading to Canada where we ran into our good friend Masayo Kano who made the long trip from Japan..

You're saying, "Mike, what's that shirt you're wearing? That's not a Disney shirt is it?"

No it's not. I live in new England and the Boston Red Sox are in the World Series...do the math.

We finished the night watching Illuminations. If you have not seen Illuminations since early 2007 you are in for a pleasant surprise. The video globe is brighter and more distinct. Also, you may find the fireworks to have more color.

It was quite a long day but nothing beats enjoying a day and evening in Walt Disney World with friends.

Friday is the day for packet pickup and Mickey’s Not So Scary Halloween Party. I hope it's a BOO-TIFUL night tonight.

Stay tuned as there is more to come!