With just shy of 3 weeks until the 2018 WDW Marathon, and 14 days until most Dopeys head to the World of the mouse for their 48.6 miles of magic, the distance runner mind games are in full force.

Distance running is as much a mental sport as it is a physical one, especially when doing back to back and multi-day races.  If the Disney related Dopey and Marathon running Facebook groups are any indication, there is a whole lot of panic striking in the hearts and minds of runners.  But why?

Fear and doubt!

So what are the reasons they are suddenly nervous?

• Illness
• Injury
• Missed training runs or lower mileage than the training plan calls for in a given day/weekend
• Under trained in terms of mileage or pace
• Being in the last corral
• Fear of being swept and not finishing a race/challenge
• Costumes not ready!
• Weather

Now granted, these are legitimate reasons to be concerned, BUT, it’s not the end of the world, and the importance of tapering, rest, and recovery is what is most important now.

My thoughts on each.

Illness

Tis the season for viral illness.  Colds and flu are pretty widespread and being in close proximity to others during the holidays, particularly kids, along with the lack of sleep, travel, and possibly a run down immune system from the sheer number of miles run can make you susceptible to illness.  Many folks are either sick, getting sick, or recovering from a recent viral illness.

The most important thing at this point is if you are ill, listen to your body.  Rest, hydrate, see a doctor if you are concerned.  In the meantime, do what you can to boost your immune system and avoid illness.  Airborne, Emergen-C, Elderberry syrup, Echinacea, a balanced diet, staying hydrated, and WASHING YOUR HANDS OFTEN can help!

It’s not a bad idea to carry hand sanitizer with you and use it every time you touch a shopping cart, door handle, shake hands, etc.  If you use a phone at work, wipe it down every day.  Clean surfaces you share daily at work.

If you are travelling by plane or train, you are at risk of picking up an airborne illness even more. I carry handi-wipes on the plane and wipe down EVERYTHING – the armrests, the tray table, the seat belt, basically anything that I touch, and always wash your hands before you eat anything, or touch your eyes, nose, or mouth! It’s a good idea to also carry hand lotion, because all that hand santitizer can leave you with dry skin.

Injury

Pain is your body’s way of telling you to stop and listen.  There is a difference between expected delayed onset muscle soreness from a workout, and pain.  Especially if it’s during a walk/run.  Do not “push through” pain or injury without first seeing a doctor, and perhaps a physical therapist.  You stand a much higher chance of a more serious injury and longer recovery time if you do.  It’s ok to drop your mileage, walk more or slower, and change those back to back mock Dopey weekends.  Of course at this point, you should be tapering anyway, not trying to make up for lost distance/time/training.

If you’ve done the training up to this point, you will maintain that fitness sufficient to complete the race/challenge you’ve trained for.

A change in mileage/pace or under-trained

Trust your training.  Trust your training.  Trust your training!

If you’ve been following a training plan and it’s just the last few days or even weeks, that you’ve been sick or feeling something “not right”, or the weather has been unsafe (and you don’t have an alternative) and have not done the exact mileage in the training plan (but you are still getting out there and getting it done), it’s better to listen to your body than try to make up a long run or a mock Dopey now.

If you are under-trained, don’t try to accelerate the training now.  To do so would invite injury.  Keep training, but respect the plan based on where you actually are with it and heed the taper advice. This is a good article from Runner’s World on tapering  This is another one, but geared toward more experienced marathon runners, that explains why the final 3 weeks before a marathon are the most important

The taper is important to race day performance, especially if you are running a distance/challenge for the first time.  It’s purpose is to allow your muscles to heal and for the cumulative fatigue to subside in preparation for the real deal. Remember, the goal is to finish each race, and have fun doing it.

Your only time goal if you are running Dopey should be to finish within the allotted time.  Plus, because it’s Disney, you will likely log close to 3 miles before you even start the race just walking from your hotel room to the corrals and start line, plus the miles you will log after the races to get back to your hotel.  That doesn’t even count park miles, and it’s easy to log 10-13 miles/day just walking the parks at WDW!  It adds up.  Fast.  Your legs will be tired, they need to rest and recover these next two weeks!

That said, there is a difference between sitting on your ass and doing nothing or running 13 miles instead of 20 and not running at all for 6 weeks.  Try running or walking or intervals at a pace a few minutes slower than usual compared to not getting out there at all if you are sidelined by illness or injury.  If you can’t run, can you walk, or use an elliptical at the gym, or bike instead?  Do core work, strength training, yoga or pilates, and stretching if you can’t run.

Consider not touring the parks prior to the race(s) if you are injured or sick or worried about finishing the half or full.  The miles you log walking the parks, on top of the early wake ups multiple days in a row can run you down even more.

At this point, no matter which training plan you are following, your runs should be easy and short.  No more back to back runs.  No more long runs (assuming first time Dopey or marathoner, and runs under 6 miles).  Be extra careful with ice and snow and running in the dark.  An acute injury now would be hard to recover from in time.

By way of example, I’ve had a persistent cough since having a cold over Thanksgiving when I did mock Dopey and a 22 mile long run.  My longest runs since then have only been 13-14 miles.  This week, I will do two 3-4 mile easy runs, and a 6 mile easy run on Christmas eve.  The week between Christmas and New Year’s I have two 3-4 mile easy runs planned and then nothing until the day of the 5K, because I do plan a half a day in the parks Tues and Wed before the races.  I did 40 miles over Thanksgiving of the 48.6 that will be Dopey.  I know I can do it.  The doubt that creeps in is a human thing and a runner thing.  This is where the mental game must trust the physical one.

Corral Placement/Fear of Being Swept – Tips for everyone, no matter what your pace!

This is a huge concern by many first time distance and challenge runners, especially those for whom this will be their first race.  A few important things you can do to when you have a slower pace or are injured or under-trained.  At this point, trying to squeeze in one more super long run is likely to be more detrimental than helpful.  Actually, these apply to any runner, especially a first time Disney runner.

• Get on the first bus from your resort to the race start (usually 3 am), or plan to arrive if driving by 3 am.  This allows you to get through bag check and security, take a few photos, and get to your corral early!  Get as close to the front of your corral as possible.  Of course, everyone will want to do this, hence the reason for getting there super early.
• To that end, set several alarms and get a wake up call so you don’t oversleep.  Lay out everything you will need for the race the night before, including water/fuel, magic band, etc., and pre-pin your bib to your outfit so you can just get dressed and head out the door.  Don’t forget a portable phone charger, especially for the half and full. Your battery may not last the distance, especially if you are taking photos, texting, and running apps/music.
• Go to bed early!  Know how much sleep you need and figure out what time you need to be in bed each night.  If you are coming from a park or a meal, factor in transportation keeping in mind it always takes longer than you think it will!  I plan to set an alarm for 2:30 every morning so I can be on the first bus at 3.
• Eat and drink enough in the days preceding each of the race(s).  It’s easy to get dehydrated and be under-fueled, especially if you are also walking the parks and if the weather is warm and humid.  Becoming dehydrated can slow you down, cause you to get dizzy, a headache, or cramps, as can not being well fueled.  Carry water/electrolyte drink with you on the course and your fuel of choice, but make sure you’ve tested it on at least one run first to be sure it works for you and your GI system.  Don’t drink the power-aide or partake of the fuel on course if you’ve never had it or that flavor before, you could regret it!
• Don’t eat something you’ve never had before within 36 hours of a race. Stick with what you know your body responds well to and keep it simple.  Now is not the time to try a new food, sauce, or anything spicy or heavy.  I’d limit or eliminate alcohol as well, as it can also dehydrate you or leave you feeling sluggish the next day.
• The morning of the race have a little something to eat (easily digestible like a half of a bagel or toast with peanut butter, yogurt, or I prefer applesauce) and to drink, but at least an hour or two before race start.  Too much can cause GI upset during the race and slow you down.  Again, don’t try anything new!
• Character stops are fun, but if you are worried about staying ahead of the balloon ladies, take a selfie instead of waiting in line, or pick and choose carefully, and stop only for your most favorite or the rare characters, and only if you have enough of a buffer of time.  If you are doing the Dopey, stop during the shorter races, as many of the characters are repeated, or before/after the races in the runner staging area, or in the parks after the race with your medals instead!
• Understand that the balloon ladies keep a 16 min/mile pace and are the last people to start the race.  As long as you are ahead of them, you are safe, no matter how slow you are.  If you fall behind them, you can be swept at any time.  There are several “hard” sweep spots on the courses.  There are buses waiting and you will be made to board one if you are swept.  From what I understand, there is no way around this and it’s a well-oiled operation.  This is a map someone made of the marathon course and the most common hard sweep locations, though they could change. The arrows indicate the sweep points. They are about every 3 miles after you leave the Magic Kingdom.  Keep in mind, this is for the safety of the runners/walkers and so that they can re-open roads.  There is a great podcast called Team Shenanigans, and they did an episode with the Balloon Ladies.  You can listen to it here.
• There is no true place on the course where you are 100% “safe” from being swept.  Once on the path from Hollywood Studios to the Boardwalk, the last runners/walkers are followed by golf carts.  You can be swept and put on a golf cart at any time, even in EPCOT.  However, the consensus seems to be if you are still moving, and faster than a 17 or 18 mm/mile pace, ONCE PAST HS and on the path to the Boardwalk, they will probably allow you to finish, but you have to keep moving. If you are behind the balloon ladies at any point in the race, I would NOT stop for photos or any other reason unless absolutely necessary (medical/bathroom) and do your best to keep as close to them as possible.
• You can ask to be picked up at any medical tent, by asking any medic on course (usually on bikes between the medical tents or at water stops), by asking any race official, or you can choose to stop at any of the sweep points as well.

 

The Weather

Unfortunately, this is one thing no one has any control over whatsoever.  Having been a participant in the Wine and Dine half of a half in 2015 (and that race almost didn’t happen due to thunderstorms and lightning), and of course the cancelled WDW Half this past January due to storms and lightning, followed by a frigid full marathon day, I totally understand the anxiety over what the weather will be.

There are two prime concerns regarding the weather.  Whether or not it will interfere with travel for those driving, flying, or taking the train to Orlando, and what the weather will be for the races.  Valid concerns, but don’t get your mouse ears in a twist over it.

The thing is, no one knows.  And even if they did, there’s nothing you can do to change it. Even if you are tracking the forecast, it’s central Florida.  It’s winter.  It can change in a heartbeat and be drastically different than what the forecast said a day or two ago, or hell, even a few hours ago!

My advice is this:

• Track the forecast for your departure, especially if you will be driving, flying, or taking a train long distance.  If it looks to be stormy where you are coming from or travelling through, and there is a question about possible delays or cancellations, be proactive and see if you can change to the day before/after.  Most airlines waive change fees if a storm is predicted.  I always plan to travel a day before I need to just in case.  Even if the weather is clear, a glitch like the Atlanta airport not having power yesterday despite the weather being fine can happen anytime, and create havoc with airline schedules and cancellations.
• Be packed and ready to go at least a day or two before you actually need to be, just in case a last minute change needs to happen.
• Try to take the first flight of the day, which allows for other options for getting on later flights or at least still arriving the same day if there are delays.
• Track the forecast for Orlando, but don’t treat it as Gospel.  In other words, plan and pack for every contingency.  From 30 degrees to 80 degrees and humid.  Plan for sun, clouds, or rain. Marathon weekend has seen it all over the past 25 years, even snowflakes one year! Bring long and short sleeves, pants/tights and shorts/running skirts, (all of my costumes have a warm and cold weather option) throw away clothes for the few hours between leaving your room and starting the race, trash bags or ponchos for rain and warmth, mylar blankets if it’s cold, throw away gloves from the dollar store, extra socks and spare running shoes (in case of rain), and so forth. Bring a change of clothes in your gEAR check bag if it might rain so you can change into something dry and warm after you finish as you’ll get chilled.
• Remember Disney property is huge.  A storm can hit one park with thunder and rain while the sun is out at another one.  Weather can change quickly as well, so storms can literally pop up and disappear with little warning.  Officials have to look at the big picture and they take it very seriously and track the weather very closely.
• RunDisney and the race director is responsible for keeping not only the runners and spectators, but their volunteers, who are out there hours before the runners are, and for hours after the runners are finished, safe.  So weather impacts have to be considered for a good 6 hours before race start and for several hours after race finish.
• Pay attention to announcements on the RunDisney Twitter feed, Facebook page, and race site.  Hotels will post important and urgent runner information in the lobby typically, usually on a big sign or easel. Be sure to check it every day.

Other tips

• I reiterate:  Nothing new on race day, including costume pieces!  Make sure you’ve tested everything you plan to drink, eat, and wear on a run of the same distance or similar.  Even if you want to wear that really cool shirt or headband or ears you bought at the expo for a race, if it starts to chafe or hurt you at mile 6 of the marathon, you will be a sad camper!  Likewise, if you take the power-aide or other food on course, or eat something for breakfast, and have never had it before or during a race, you may find yourself visiting way more porta-potties than you intended!
• Take advantage of the water on course, but also carry your own snacks and drink just in case.  Disney has great on-course runner support with water and power-aide about every 2 miles.  But if it’s hot, you may need more than what’s available, and you should really only take one cup at each stop, so those behind you also have some.  The race guide has the specifics as to where and what food is offered during the half and full marathon.
• Don’t be afraid to stop at a medical tent.  They can help if you have a blister, cramp, any soreness or pain, or don’t feel well.  They have bio-freeze, Tylenol, band-aids, ice, first aid, and even feminine-products in case Aunt Flo has poor timing.  🙂  A stop as soon as you feel something is often shorter and more likely to get you back out there quickly, than waiting.  The medical tents are usually close to the water stops, but there are not quite as many of them as there are water stops.  They are also at the finish line.  They are medical professional volunteers, and they rock.  And please, if you feel dizzy, have pain in your chest, or feel something is not right, flag down a medical person immediately.
• There is nothing more important than your health.  For this reason, make sure you carry ID of some kind, or fill it out on the back of your bib, so in the event of an emergency so they can notify your family. It happens every race to someone.  Your magic band alone does not identify you in an emergency!
• Make a plan ahead of time with anyone spectating as to how they can track you, where they will be on course, and what they will be wearing (a sign or unique costume will help you spot them, because it will be near impossible for them to find you in the crowd), and where you will meet them post race. Maybe a plan A and a plan B.  This is especially important in case your or their cell phone battery dies and you are faster or slower than anticipated.  Portable phone chargers are a must just in case! Sign up for runner tracking, but realize it’s not 100% timely or accurate, so using another app to track you is strongly recommended.  Or text with them.  There are suggestions for spectators in the event guide.  Keep in mind, there are road closures, traffic gets backed up, and there are a lot of people at the finish area, so if your family wants to see you finish, they should get there early and when they know you are about to exit EPCOT, they can ask to get right up to the front by politely saying, “My runner is coming, can I squeeze in for a few minutes?”
• Bring a small portable phone charger with you for the half/full.  Your battery will probably not last, especially if you are taking photos, running apps, and texting or recording.
• Take advantage of restrooms in the parks!
• Invest in memory maker and purchase it ahead of time.  Only one person in your party needs to purchase it, but it should be the person who is running the most races.  It’s good in the parks and on the race course with Disney Photo Pass photographers, but you must link your bib #’s before the races.  The instructions are in the event guide.  Everyone linked in your My Disney Experience can use it and have access to the photos, so be sure your friends and family are linked with you before you arrive!

Most of all, ENJOY IT!  You’ve spent a lot of money, you have worked hard to prepare, and now, it’s almost here!  Don’t stress now!  Do what you can to prepare from a logistical standpoint, trust your training, and go out there and have a magical race!