I think the biggest key to Goofy Challenge success is going to be managing fatigue and maximizing recovery between my races. I’ve been putting a lot of thought into what I need to do to for this and I wanted to outline it here in case it can help anyone else this weekend!
- Nutrition: My nutrition before, during and after my three races is going to be key. I plan on eating a peanut butter and jam sandwich before each race for breakfast. I’ll also take in a gel 15 minutes before the half and full marathon start. In training I’ve been taking a GU every 45 minutes so I’ll plan on the same at the race. After the half marathon I’m to eat a snack within 30 minutes of finishing. I figure the best way to accomplish this is to put another peanut butter and jam sandwich in my checked bag. Two hours later I’m supposed to have my big meal of the day. I’ll be fairly boring, going for some pasta with tomato sauce and grilled chicken and maybe a side salad. Any other eating that day is to be really light.
- Hydration: In training I’ve been sipping on nuun on every walk break. I’ve been running 5:1s and I’ve been feeling well hydrated on my runs. It is going to be way more hot and humid than what I’m used to in Orlando so I definitely need to make sure I’m getting my fluids in. I’ll be bringing my water bottle and tabs of nuun so I can keep filling my bottle up and taking my electrolytes in. The water stops are 1.5 – 2 miles apart so I don’t want to rely on them. Between races I’ll keep sipping on water and adding tabs of nuun all day to keep taking in electrolytes.
- Between race activities: I plan on keeping off my feet as much as possible! This is going to mean plenty of quiet time in the hotel room. Not to fear, I have my iPad and a Netflix subscription to keep my entertained. I’m actually really looking forward to seeing what additional content is available for streaming in the US.I also have some tried and true recovery techniques to do. Ice bath, foam roll, compression socks, plus I’m supposed to lay on my back with my legs up against the wall to help flush them out.
image via yoga.isport.com
- What to Wear: I’ve been wearing my CW-X tights since about mid-November. Since I started wearing them I noticed a big change in how fatigued my legs would feel on a run and how long it took them to recover after. My tights are full length and extra insulating in cold weather. Not ideal in humid and warm Florida. I knew CW-X would be at the expo so initially I hoped to pick up a pair of capris there for the marathon. Then I realized if it was really important to me I should just order them ahead of time to make sure I have the exact capri version of the winter ones I was running in, the Stabilyx. So right now they are waiting for me at our hotel as soon as we check in! I realize I’m taking a chance and wearing something new on race day, but given my success with the tights I’m less concerned about it.
image via Road Runner Sports
- Pacing: The final key to this whole deal really comes down to pacing. I need to minimize the amount of damage I do during the 5K and half marathon. I’ll be running the 5K for fun with my husband, stopping for every character photo opportunity. Likewise I plan to run the half marathon nice and slow, hanging out with my friend Kelly and stopping for character pictures. For the marathon I need to be sure I start out slow so I’m able to execute a great race. That’s my ultimate goal, to start slow and execute a great marathon. I definitely don’t want to be walking the entire second half of the marathon this time around on the Goofy Challenge!
There we go, those are my key plans! Fellow Goofy Challengers, anything to add?
For those of you in the US with a streaming Netflix account…what amazing stuff can I watch while we are down there??