4 mile race as training

[amy1985]

Hello everyone,

I did a 4 mile race yesterday as part of training for the tower of terror 10 miler. I live in NH and had the flu two weeks ago, which lasted about 5 days, then we had a cold spell and it didn't really go above 12 degrees all week, so I didn't train for two weeks. I finished in 1hr 3 minutes, my goal had been 56 minutes. Almost everyone in the race finished in 40 minutes- there weren't more than a dozen people who took longer than 40 minutes- is this normal for a race? I usually run one mile in 14:30 and my goal for Disney is 11 min/ mile. Was my time simply awful? Do you think 11 minutes is attainable? The race is 8 months away. Thank you

 

[216bruce]

I live in Cleveland and entered the WDW 1/2 marathon this past January. I had very limited availabilty to train for the three weeks leading up to the race due to weather and a pretty good head cold a week before but had trained religously since April. I think if you start now and train (the Jeff Galloway plan on the RunDisney site is really good) you'll be fine. I ended up about a minute per mile over my goal. Considering the crowd- 20,000 people and pretty compressed areas at times, the temp- 71 at the gun, I was satisfied with my time of about 12 and a half per mile.
The crowds really hold you back at times and corral placement can too.
Focus on having fun first and on your time second.

 

[Ariel484]

It's hard to say what is normal for a race - it really just depends on who shows up that day.

I wouldn't be too discouraged by your time...as you said, you were recovering from the flu and didn't train for 2 weeks, and you have tons of time before ToT. Make sure to pick a training plan that will work with your schedule and STICK TO IT, and you should be okay. It's great that you're up to 4 miles with so much time left to train.

BUT...if you want to improve you are going to have to find a way to still train if the situation isn't ideal. I'm not talking about training when you have the flu, of course, but the weather won't always be perfect (believe me, I know - I leave in NE Ohio and this winter has been downright depressing). Invest in winter running clothes (run outside only if it's safe to do so, i.e. not on super icy sidewalks or in extreme weather) or find a gym near you with treadmills. It'll be worth it on race day. You can do it!!

 

[amy1985]

216bruce and Ariel484, thank you for your comments- I keep meaning to join the gym 10 minutes away from me with a track, but every weekend seems to get away from me ( I wake up Saturday and suddenly it is Sunday night) but I am aiming to join next weekend. I just realized that the last mile killed me- I did 3 miles at 13:20- one minute better than my training pace, and the final mile, which I pretty much had to walk, at 23 minutes- I guess I'm up to 3 miles and have to train harder to get through 4, which is really encouraging!

 

[Ariel484]

216bruce and Ariel484, thank you for your comments- I keep meaning to join the gym 10 minutes away from me with a track, but every weekend seems to get away from me ( I wake up Saturday and suddenly it is Sunday night) but I am aiming to join next weekend. I just realized that the last mile killed me- I did 3 miles at 13:20- one minute better than my training pace, and the final mile, which I pretty much had to walk, at 23 minutes- I guess I'm up to 3 miles and have to train harder to get through 4, which is really encouraging!

Pacing is so hard! I totally get that. In general you want to try to aim for negative splits - where you run each progressive mile a bit faster than the last, so that your last mile is the fastest and your first mile is the slowest. That way you don't "bonk" at the end and will finish feeling strong.

Overall I wouldn't worry TOO too much about pace just yet - when I first started out my goal was to get to a point where I was running somewhat regularly (3-4 times per week, at least 3 miles each run) and feeling pretty comfortable, regardless of pace. THEN I focused on trying to get my time faster. Hang in there!

 

[amy1985]

Thank you so much! It is so nice to see the camaraderie on this site!

 

[216bruce]

It's hard to say what is normal for a race - it really just depends on who shows up that day.

I wouldn't be too discouraged by your time...as you said, you were recovering from the flu and didn't train for 2 weeks, and you have tons of time before ToT. Make sure to pick a training plan that will work with your schedule and STICK TO IT, and you should be okay. It's great that you're up to 4 miles with so much time left to train.

BUT...if you want to improve you are going to have to find a way to still train if the situation isn't ideal. I'm not talking about training when you have the flu, of course, but the weather won't always be perfect (believe me, I know - I leave in NE Ohio and this winter has been downright depressing). Invest in winter running clothes (run outside only if it's safe to do so, i.e. not on super icy sidewalks or in extreme weather) or find a gym near you with treadmills. It'll be worth it on race day. You can do it!!

Another person from NE Ohio?! Excellent. Yeah, our winter hasn't been runner-friendly.
Really, really agree on sticking to a plan and working through MOST weather, but DO NOT run when it's icy or crazy cold. It can be very dangerous to do either (threw out my back in a fall a couple of years ago) and it's not worth it- regardless of training plan, time, etc. I cross-train and do some light weights and ab work on miserable weather days. Strength in the core areas will help for longer races and helps with breathing too. If you can handle the boredom of a treadmill or hamster-on-a-wheel-laps in a gym, by all means do it. I can't stand either but envy those who can. Disney races are great. Best anywhere.

 

[Texas84]

Yep, what Ariel said. Maybe strive for a 13 minute pace at the end of your training and make it a fun run, which it is. You won't ever be alone at a Disney race.

Going from 14 to 11 might be tough. I started at a 13 pace three years ago and I'm at 10 now.

 

[Ariel484]

@216bruce - the 2-1-6! You know it! I thought you were a NE Ohioan when I saw your user name. There are a few Cleveland-area runners on this board.

I went out for a short run on 1/25 (trying to build back up after taking time off with an injury) and stopped about 0.25 miles in and debated whether I wanted to turn right back around and go home. I think it was 19 out with a real feel temperature below 0. Brutal! I ended up finishing the run but it was not fun!

We're heading out to look at treadmills this weekend.

 

[ChristaH]

I don't have much to add except to say welcome and glad you found this forum! You are right about the cameraderie on this site. It is the best and has become my first stop for all things running, Disney-related or not.

 

[-em]

It was a rude awaking the first time I signed up for a small race after being used to Disney races.. I was only a 2-3 min off my usual pace (since it was my first back 2 back 5k/half) and instead of being 2/3rd back I was 3rd to last... I'm signed up for a half this saturday I'm convinced there will be no-one left at the finish when I'm done (currently less than 200 registered) since its been an awful run year I hope to come in around 3 hours but needed a long training run in regardless...

As for pace- If it was me I'd work now more on working on endurance/slight speed increase for the shorter runs and slowly work the distance in since you have a good amount of time to build up to 10 miles

 

[Kristia]

I can't really speak about running during bad weather since I have been a slacker this winter in the bad weather but if you really want to up your speed, it is important when you are first starting out to make sure you get out to run a minimum of 3 days a week, optimally 4 days. It gets easier once you have been running for a bit to take extended breaks and be able to pick up again with not a whole lot of endurance lost but in the beginning it is tough and you really need that repetitive challenge on your body to build strength.

As for the race, like @Ariel484 said, it really depends on who shows up. If there is a strong running contingent in the area, it can be a fast race. When you run with a faster group, it can make you go out faster which causes you to be extra tired at the end. Normally, when I run close to home, I am in the middle of the pack. We run a small race in PA each year and I am always almost last since a lot of quick runners run it.

You still have a good long time to train and warmer weather will be here before you know it! In the meantime, join the gym or invest in some warm running clothes. Try and get in a 10k race once you get to that mileage so you can submit for proof of time so you aren't in the back of the corrals. Good luck and keep us posted on your progress!

 

[dreamfinder]

Running has an "I" in it, unlike team. You don't judge yourself based on the people you are competing against, but rather how you yourself did. No matter who you are, (with the possible exception of Usain Bolt) there will be someone faster than you, and you can't change that today. But by getting up and out the door, you are working to get better to catch that person tomorrow. And even if you did happen to be the last person across the finish line, you still completed the race, which is more than everyone who was sitting at home on their couch sipping hot cocoa and eating donuts can say. As already mentioned, going from Disney races to other races can be a bit of a shock. But you are no less of a competitor than the person who finished first. The only way your time would have been awful is if you gave up.

Simply continuing to get out and run, pushing past any excuses you have will help you to improve your pace.
1) Run today, and at least 3 other times this week.
2) Do the same next week, but go a little bit further.
3) Repeat 1 & 2 til you run out of road. (On a TM the road never ends..............)
Do the above, and your pace will improve naturally as you build up endurance. I know this as someone who started off jogging a block, then walking a block, etc who just completed the Dopey challenge a month ago.

If you want to get fancy, then by all means look into a training program, Hidgon, Galloway, heck even the Hanson Method. (And I do suggest reading up on different plans if you continue to add distance) But just getting up and running is best thing.

Hang out in this subforum. We will support you, but we won't pity you. We all know what an accomplishment a PR can be, and will congratulate you on getting one. Most of us have had crappy days and injuries, but we push through, and will offer encouragement and advice on how to avoid it in the future. Even though we may not be a team, runners tend to be family, and help out each other. Welcome.

Edit: Oh yeah, you can definitely hit an 11 minute mile in 8 months as long as you get running regularly.

 

[Ariel484]

It was a rude awaking the first time I signed up for a small race after being used to Disney races.. I was only a 2-3 min off my usual pace (since it was my first back 2 back 5k/half) and instead of being 2/3rd back I was 3rd to last... I'm signed up for a half this saturday I'm convinced there will be no-one left at the finish when I'm done (currently less than 200 registered) since its been an awful run year I hope to come in around 3 hours but needed a long training run in regardless...

As for pace- If it was me I'd work now more on working on endurance/slight speed increase for the shorter runs and slowly work the distance in since you have a good amount of time to build up to 10 miles

This is a great point. Disney races are great for first-timers, but your local races probably won't have as many first timers. Especially a 4-miler in February!

You still have a good long time to train and warmer weather will be here before you know it! In the meantime, join the gym or invest in some warm running clothes. Try and get in a 10k race once you get to that mileage so you can submit for proof of time so you aren't in the back of the corrals. Good luck and keep us posted on your progress!

Another great point! This will make your 10-miler so much smoother.

Running has an "I" in it, unlike team. You don't judge yourself based on the people you are competing against, but rather how you yourself did. No matter who you are, (with the possible exception of Usain Bolt) there will be someone faster than you, and you can't change that today. But by getting up and out the door, you are working to get better to catch that person tomorrow.

Totally agree with the bold portion. Example: I ran my first 5K in 2008 and finished in 37:25...13th in my age group (out of 15). I ran the same 5K the next year and finished in 30:32...14th in my age group (out of 21). So I can either focus on the fact that I moved DOWN in the "rankings" or look at the time improvement on the same course. I choose to focus on cutting almost 7 minutes off of my 5K time after a year of somewhat regular running. You signed up for the race, showed up and finished - that's pretty great!

 

[JillC LI]

Hi @amy1985! I think it's wonderful that you are training for a Disney race, and I wouldn't judge yourself on a post-flu race time. I do think that dropping from a 14.5 min pace to an 11 min pace for a longer distance in 8 months is extremely ambitious and somewhat unlikely without some serious time and effort. That said, there's no reason why you HAVE to hit an 11 minute pace at Disney. Perhaps work on a 13 minute pace to give yourself some time for photo opps with a bit of a cushion. New runners should really focus more on stamina than speed, to avoid injury.

I sympathize with your weather conditions. We're facing the same in NY this season. I am lucky that I have a treadmill at home though for those really snowy/icy or bitter cold days, but I do try to bundle up and get outside as much as possible if the ground conditions are safe. No matter the weather, year-round, I never run less than 3 or 4x per week - that's what you'll need if you truly want to drop your pace substantially. Good luck and enjoy!

 

[amy1985]

Thank you so much everyone! I am doing a 10 miler in August to use as my qualifier, but also as a good marker of what to expect time wise in October. I am cross training two days a week ( my work offers free exercise classes during lunch) so I hope that helps with jut getting my muscles in shape and I joined a gym that gives 8 free personal training sessions for new members, so I can get help on my form and other running tips. In the end though, just finishing 10 miles and doin the photo ops will be reward enough- also dreamfinder- you are right on- while I was running I thought, the worst possible thing is that I come in last, and that still means I ran 4 miles today, which to me, is reward enough!