Tips for doing RunDisney races back to back

[princessbride6205]

My first back-to-back was last year's Dumbo. I did a Galloway plan modified by me and my physical therapist. I maxed out at a 10 or 11 mile long run, but did more mileage on the fallback weeks (6-8 mile long runs). Per Galloway, I briskly walked half the mileage of the long run a handful of times, but not every week. My plan was to walk, photo stop, and do a little jogging during the 10k, then try to PR the half with 1:1 run/walk intervals. Against all odds (pulling an all nighter then hopping on a plane the day before, crazy heat and humidity, sore feet before the races even started) I accomplished my goals. Great training is a powerful thing.

Am I putting my 1/2 at risk by doing some very light touring in the parks after the 10K? I usually tour open to close, but that's not happening this time.

I would encourage touring at an easy pace and a sit-down dinner. Light walking is actually good to keep from getting too sore. I put my feet in cold water the night before both races and slept in compression sleeves.

For everyone, I highly recommend "legs up a wall" - you lie on your back with your butt against the wall and your legs straight up - in an L shape. Stay there for 5-10 minutes - I find it helps my legs feel a little more refreshed.

 

[Sleepless Knight]

The speed is where I'm concerned. I don't have a lot of wiggle room to take either race easy since I power walk them both. At least training will give me some idea of what my legs will feel like for the 1/2.

 

[PrincessV]

Here are my 2 cents:

1. Yes to back-to-back training for mental purposes + a couple tips... When I trained for the Glass Slipper last year I did 5 back to back runs every other week and I did them at the same sort of "speed" I was planning to do the 10k. In my case, that meant I did not walk the 10k and run the half. Walking and running does use different muscles and I didn't want to mess up my legs for the half by rapidly walking 6 miles the day before. I did the back-to-back training mainly because I had literally NEVER run two days in a row before then. I was really nervous about pushing my body too much so I always had a rest day in between. For me the back-to-back training for GSC was a good opportunity for me to see that I actually could do it! I wouldn't recommend it unless you have a pretty good base though - so start early building base mileage. And on that note - make sure you plot out your weekly mileage to watch that the mileage doesn't jump too quickly due to adding a 4th run in there. keep the mileage build up slow and you should be good overall.

Couldn't agree more! Take the back-to-back training runs as you plan to race them but at a slower pace. I knew I'd be walking nearly all of the Royal Family 5K and would run/walk the Enchanted 10K and Princess Half, so that's what I did in training, too.

I'll add this nugget: NOTHING NEW ON RACE WEEKEND!!! That goes double for back-to-back racing. I stupidly wore a new, never gone long distance, pair of shoes for the PHM this year, and regretted that decision by mile 6. The remaining 7 miles were hell on my feet. Stupid.