Subject: RE: Doing the Dopey Originally posted by trishie
From what I've heard: 1. Back to back long runs 2. Solid, consistent mileage/ training 3. Don't "race" each race -- know what is your comfortable pace/ RPE/ HR and stick to that 4. Recovery.... that's tough. For me, ice bath works, but there isn't "proof" that they are effective. I'd suggest that your friend experiment with recovery as s/he trains.
THIS. I did it last year before there was an official Dopey. Ran the 5k Friday and then the Goofy challenge of 1/2 on Sat. and full on Sunday. For training, I ran a shorter faster pace run on Fridays, medium run (10-15 miles ) Saturday and my long run on Sunday's. Of course if she is doing it this year, her training is just about done.
As far as race weekend, I took each race well below my normal pace for any of them. In between races, I actually did some of the parks wearing my compression sleeves. This seemed to work well, as I still felt pretty fresh on marathon morning. Some people suggest keeping off your feet, but I found 3-4 hours in the parks helpful. The other piece of advice I would have (and I had trouble following ) is get to bed early. These races start early (5:30 am ) and wake call for me was 2:30 am. By the third day, that was getting tough. I actually took naps after the first two races because I was back so early. Tell her to enjoy the experience. It really is a blast! |