Goofy's Race and Half Challenge Training Week 5

Week 5 of my 2013 Goofy's Race and Half Challenge is the book.  No running this week but I did pile on the walking miles for a grand total of 41 miles this week. I had to wear my knee brace on Friday of this week but I think that is just because Thursday was my squats day and my legs were a little fatigued after that. The rest of the week was a great one with nothing but a few blisters to complain about. 

My course was neighborhood loops again and the weather seemed to be hotter and more humid than last week so my times, which at this point in training I am not concerned with, was slower than I would like. Next week I am going to start adding running back into the mix. I wanted to do it this week but decided to take one more 40 mile week before I went into running. My goal next week is to get 6-8 miles running and 20-30 miles walking. 

Song of the week was from the Legally Blonde soundtrack "Watch Me Shine." This song is from my Goofy's Race and Half Challenge Running Playlist.

Disney Wine and Dine Half Marathon

As of today July 19, 2012 registration for the Disney Wine and Dine Half Marathon is 94% full, so if you want to be a part of this event you better register… today! Fees for the events (which all still have room available for registration are as follows:

Disney Wine & Dine Half Marathon

$155 by May 22, 2012

$170 between May 23 and July 17, 2012

$185 on or after July 18, 2012

Mickey's Jingle Jungle 5K

$50 per participant

$55 per Stroller division participant

runDisney Kids' Races

$10 per Kids' Dash participant

$25 per 1-Mile Run participant

Disney Wine & Dine Finish Line Party

$64.00 per person by July 17, 2012

$74.00 per person between July 18, 2012 – October 10, 2012

$84.00 per person on or after October 11, 2012

Volunteer registration is not yet open, so check back often for more information as to when you can register. I will update this post as soon as volunteer registration opens.

Event Details:

Disney Wine and Dine Half Marathon

Date: Saturday November 10, 2012

Time: 10pm

Starting Location: ESPN Wide World of Sports

Finish Location: Epcot

Description: Participants run through three Disney World parks at night. After the race participants get into the exclusive after hours party inside Epcot during the International Food and Wine Festival. Participants receive admission into the after hours International Food and Wine Festival, a Champion Unisex Tech Shirt,  Finisher Medal, iGiftBag, Personalized Bib, $10 Disney Gift , and a B-tag.

Registration: runDisney 

Mickey’s Jingle Jungle 5k

Date: Saturday November 10, 2012

Time: 7am

Start/Finish Location: Animal Kingdom

Description: A 5k course through Animal Kingdom. Participants will receive a 5k Unisex T-shirt, a finisher medallion, iGiftBag and a personalized bib

Registration: runDisney 

runDisney Kid’s Races

Date: Saturday November 10, 2012

Time: 10am

Start/Finish Location: ESPN Wide World of Sports Track and Field Complex

Description: Children ages 13 and under can participate in these races and earn their finisher medallion. Participants will receive a Kid’s Race T-shirt, Finisher Medallion, iGiftBag, B-tag and a Personalized Bib.

Registration: runDisney 

Disney Princess Half Marathon 2013 Discount Codes

I have received a few emails from people who want to know if I know of any discount codes for the 2013 Disney Princess Half Marathon. I do in fact know that there is a Cast Member discount on individuals for $10 off and for teams $20 off. The code expires September 26, 2012. For those cast members out there all you need to do to obtain the code is log into your HUB and it will be in the headlines section.

If you are looking for more information on the Disney Princess Half Marathon check out my Disney Princess Half Marathon Guide.

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Goofy’s Race and Half Challenge Training Week 4

Well I just completed my fourth week of training for the 2013 Goofy’s Race and Half Challenge. It was an awesome week. This week was a Long Week for me with 43 miles total. All the miles this week were walking miles but the good news is that my right knee, which has been a problem since the 2011 Walt Disney World Marathon feels great. In fact my legs in general are feeling pretty darn good, which to me can only mean one thing… running next week. Yep it is time to challenge these legs to a little more speed and maybe a few more miles than this week (going for the Awesome Week next week).

My course this week has been a neighborhood loop that is about 4 miles total so I have to do about 2 laps to get 8 and then I do a small portion of it with Maverick for his Maverick mile each morning, which he has been progressively getting better at. It still takes him about a half an hour to do a mile but he rarely tells me that he does not want to go anymore which was not always the case.

Music all this week, no audiobooks. I listed to a mix between my Disney Songs Running Playlist and my Goofy’s Race and Half ChallengePlaylist. Favorite song on the list this week (the one I have had in my head all the time this week) is When Will My Life Begin from Tangled. I love that movie! 

Stats July 9, 2012- July 15, 2012:

Miles: 43

Hours: 12:49

Calories: 3128

Days Left to 2013 Goofy’s Race and Half Challenge: 178

Disney Princess Half Marathon Guide 2013

Calling all Princesses.... the registration is now open for the 2012 Disney Princess Half Marathon! There are four events happening during the 2012 Disney Princess Half Marathon weekend...

• Disney’s Princess Half Marathon
• Disney Royal Family 5K
• Disney Royal Family Kids’ Races 

You can register for the 2013 Disney Princess Half Marathon Weekend by visiting the RunDisney website. NOTE: There is a Cast Member Discount on registration available that need to be used by September 26, 2012. For more information go here. 

So mark your calendars for Friday February 22- Sunday February 24, 2013. The Disney Princess Half Marathon will start at 5:45 am in Epcot's parking lot and will end in Epcot's parking lot. This will be my third Disney Princess Half Marathon so if you are a newbie Princess feel free to ask me any question either here or on Facebook. But here is a list of information about the previous races that you may find helpful...

Disney Princess Half Marathon Training Tips:
How to Train for the Disney Princess Half Marathon: A detailed post about what I did for my first Disney Princess Half Marathon Training.

Disney Princess Race Reviews:
Disney Princess Half Marathon 2011: A mile by mile account of this year's race along with photos!

Disney Princess Goody Bag Information: 
Disney Princess Half Marathon Goody Bag 2010
Disney Princess Half Marathon Goody Bag 2011

Frequently Asked Questions about the Disney Princess Half Marathon:
What to Expect from the Disney Princess Half Marathon
Frequently Asked Questions about the Disney Princess Half Marathon 
What to Bring to the Disney Princess Half Marathon


Disney Princess Half Marathon Medals:
Every finisher will receive a Princess Crown medal. Here are the medals from 2010 and 2011...

Disney Princess Half Marathon Medal 2010

Disney Princess Half Marathon Medal 2011

Entry Fees and Deadlines

Disney’s Princess Half Marathon

• $140 by September 25, 2012
• $155 between September 26 and November 13, 2012
• $170 on or after November 14, 2012

Disney’s Princess Half Marathon Team Category

• $280 by September 25, 2012
• $310 between September 26 and November 13, 2012
• $340 on or after November 14, 2012

Disney Royal Family 5K

• $55 per participant
• $60 per Stroller Walk division participant

runDisney Kids Races

• $10 per Kids’ Dash participant
• $25 per 1-Mile Run participant

Pasta in the Park Party Tickets

• $47.50 for Adults (ages 10 and up)
• $28.35 for Children (ages 3 – 9)
• Children Under 3 are free

Breakfast Tickets

• $37.50 for Adults (ages 10 and up)
• $17.50 for Children (ages 3-9)

ChEAR Squad

• Bronze – $0
• Silver – $39 per package
• Gold – $65 per package
• Platinum - $99 per package

Race Retreat

• $99 per participant

More Registration Information can be found on the official Disney Princess Half Marathon website.

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Walking in Animal Kingdom

Expedition Everest in Animal Kingdom

While it is true that most runners are looking for a place to run while they are on vacation we do not need to discount the benefit of a good walk while on vacation to get miles. That being said I say  that the best place for a morning walk is the parks themselves. In fact I use this course on my walk days for my training ground for the 2013 Goofy's Race and Half Challenge. If you head to a park when it first opens there will be the smallest crowds and you will have the opportunity to just walk before embarking on riding the rides or seeing the shows. In Animal Kingdom alone you can get 3-4  miles walking from your car around the park. The benefits of just walking around the park without stopping are the fact that you get a good walk in, you get to scope out the park before you start spending time riding rides and seeing the shows and you get to scope out the course of the Expedition Everest Challenge.

Expedition Everest Challenge Course

Course: Start your timers from the minute you get out of the car and walk along the sidewalk all the way to the gate. Continue through the gate and either or left or right around Discovery Island. If you go left you can heads towards Camp Minnie Mickey where you will walk to the end then turn around and come back out near the tree of life and continue left where you will head to Africa. You can walk through Africa then cross over a bridge into Asia. Continue through Asia past Expedition Everest over the bridge and into Dinoland USA. The course will finish through the gates and back to your car. Depending on how fast you walk this course of non-stopping walking can take 40-50 minutes and 40 minutes of walking can burn 240 calories. During normal operating hours you will more than likely not be able to get a nice jog inside of Animal Kingdom but you will get a nice walk to warm up your muscles then you can head over to the Animal Kingdom Lodge and run along the sidewalks (Jogging Path from Kindali Village to Animal Kingdom Lodge coming soon in another post).

Best Time to Go: Right at open which changes depending on the season so check out Disney's Animal Kingdom Website .

Total Miles: This Course has the potential for 3-4 miles of non-stop walking depending on how far you park from the gate.

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2012 Twilight Zone Tower of Terror 10 miler Weekend

Registration is still open for a few events on the Disney’s Tower of Terror 10 miler Weekend which is to take place in just 83 days. The main event the Tower of Terror 10miler has been sold old since May 3, 2012 but the Disney Happy Haunted 5K Trail Run (56% Full as of July 6, 2012), Kids' Races (57% Full as of July 6, 2012) and the Disney Villains Hollywood Bash (52% Full as of July 6, 2012) are still open for registration which you can do by going to the runDisney website.

The 2012 Twilight Zone Tower of Terror 10miler is the first year of the event. In the past they had a Twilight Zone Tower of Terror 13K Night Race (Retired Race 2009) which sounds like it is very similar to the race that will happen September 28-29, 2012.

Event Details:

The Twilight Zone Tower of Terror 10-Miler

Date: Saturday September 29, 2012

Time: 10 pm

Start/Finish Location: Disney’s Hollywood Studios

Description: A night race on a 10 mile course that will take you through ESPN Wide World of Sports and Disney’s Hollywood Studios. The course is pavement, grass and sand. There will be on course Disney entertainment. Participants receive a unisex Tech Shirt , iGiftbag, Personalized Bib, B-tag, entry into the Disney Villains Bash and a commemorative medal.

Registration: CLOSED

Disney Happy Haunted 5K Trail Run:
Date: Saturday, September 29, 2012
Time: 7:30 a.m.
Start/Finish Location: ESPN
Wide World of Sports Complex

Description: A race for the whole family with a course that
is in ESPN Wide World of Sports Complex. Course is pavement, grass and sand.
Participants receive a 5k Unisex T-shirt, 5k Finisher Medallion, Personalized
Bib, and an IGiftbag. On course and post-race refreshments are provided.

Registration: runDisney 

runDisney Kids' Races:

Date: Saturday, September 29, 2012
Time: 9:00 a.m.
Location: ESPN Wide World of Sports Track & Field Complex

Description: Kids 8 and under can participate in a race just for them (distance is based on age). Participants receive Kids Race t-shirt, personalized bib, Finisher medallion, iGiftbag, Finisher Certificate, B-tag

Registration: runDisney 

Disney Villains Hollywood Bash:

Date and Time: September 29, 10:30 p.m. – September 30, 2012, 4:00 a.m.

Location: Disney’s Hollywood Studios

Description: Party! Disney’s Hollywood Studios is only open to guests of the Disney Villains Hollywood Bash. Rides that will be open during this time include  

• Rock 'n' Roller Coaster
• The Twilight Zone Tower of Terror      
• Star Tours     
• Muppet*Vision 3D     
• The Great Movie Ride    
• Toy Story Mania
• There will also be live entertainment and Disney Villains.

Prices: $44 before August 31, 2012, $54 after September 1, 2012

Registration: runDisney 

If you want to check out volunteer registration for this event head on over to the Volunteer for Tower of Terror 10miler Weekend information page. 

Epcot to Hollywood Studios Running Path

Disney's Boardwalk

Whether you are staying at Disney or you live nearby and want to train for a Disney Race in Walt Disney World there are a few options you have for a safe (no roads without sidewalks) and beautiful running path. Perhaps the longest path is the path that goes from International Gateway in Epcot to the Hollywood Studios Ferry Terminal. Below is a detailed description of the course along with a Google Maps view of the path. The total distance one way is 3.1 miles. Note that this course assumes you have a Disney Annual Pass or some sort of Disney Ticket option because you will need to park in Epcot and possibly walk through Epcot.

International Gateway to  Hollywood Studios 

Course: You will want to park in the Epcot Parking Lot and head to the International Gateway (if you walk through all of Future World and the World Showcase you can potentially get another 3 miles but beware you will not be able to run in Epcot do to crowds).

As you come out of Epcot you will head towards the Boardwalk along the water. Upon Entering the Boardwalk you will either head left or right (direction does not matter because you will be doing a loop).  You can see across the lake the entire Boardwalk area so once you complete the loop head towards the Swan and Dolphin Ferry.

Once you reach the Swan and Dolphin Ferry turn around and head back towards the Boardwalk except this time you take the Epcot to Disney’s Hollywood Studios Connector which will take you past the Boardwalk Villas and the Boardwalk Tennis Courts.

Follow the sidewalk until you come to the Disney’s Hollywood Studios Ferry Terminal. If you parked in Epcot you will turn around and head back to Epcot (or you could take the Ferry back) for a total of 6.2 miles.

Best Time to Go: Early morning (as soon as Epcot opens is best that way you can walk through Epcot for an extra 3 miles) because nothing is really open yet on the Boardwalk so there will not be that many people.  

Total Miles: This path has the potential to be a 12 mile course (2 walks through all of Epcot and 3.1 miles to Hollywood Studios and back to Epcot).

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Training Schedules for Goofy's Race and Half Chall...

Sometimes the hardest part of training for a race is determining when to run or walk and how many miles to get each week. Below is a list of weeks that I use for my personal Goofy’s Race and Half Challenge Training. Note that I go for miles not time. I have noticed that the more miles I do doing training the faster I will naturally get and I have not once seen a sweeper in my races even when it took me 7 hours to complete the WDW Marathon. It is very hard to fall below a 16 minute mile pace when you are surrounded by excited people and on an awesome course. Many choose to train for time, which is cool but my personal preference is distance.

Rest Weeks

Rest weeks for me are weeks in which I still run or walk but I keep my miles under 30 for the week. These weeks are designed to be inserted after long weeks and increase cross training areas or if you have an injury.

Rest Week Variation 1: (Total miles 20)

Monday	5 miles
Tuesday	OFF
Wednesday	5 miles
Thursday	OFF
Friday	5 miles
Saturday	OFF
Sunday	5 miles

Rest
Week Variation 2: (Total Miles 24)

Monday	OFF
Tuesday	4 miles
Wednesday	4 miles
Thursday	4 miles
Friday	4 miles
Saturday	4 miles
Sunday	4 miles

Medium Weeks

Medium Weeks are weeks when you want to increase mileage more than the rest weeks but are not ready for the Long Weeks or the Awesome Weeks. In these weeks I try not to have my miles over 35 miles for the week.

Medium Week Variation 1: (Total Miles = 32)

Monday	8 miles
Tuesday	OFF
Wednesday	8 miles
Thursday	OFF
Friday	8 miles
Saturday	OFF
Sunday	8 miles

Medium Week Variation 2: (Total Miles = 35)

Monday	OFF
Tuesday	7miles
Wednesday	7 miles
Thursday	7 miles
Friday	7 miles
Saturday	7 miles
Sunday	OFF

Long Weeks

Long Weeks are the weeks when you really want to get some miles in. You are not injured and are feeling good during these weeks and you have plenty of time to get those miles in. In these weeks my miles total will be 40 miles.

Long Week Variation 1: (Total Miles = 40)

Monday	10 miles
Tuesday	OFF
Wednesday	10 miles
Thursday	OFF
Friday	10 miles
Saturday	OFF
Sunday	10 miles

Long Week Variation 2: * (Total miles= 40)

Monday	OFF
Tuesday	13 miles
Wednesday	13 miles
Thursday	13 miles
Friday	OFF
Saturday	1 mile
Sunday	OFF

*This week is also known as my 39.3 ready week because if I can successfully complete 3 13 mile days in a row I should not have problems with 13.1 +26.2.

Awesome Weeks

Awesome Weeks are those weeks when you feel awesome and usually contain more than 40 running or walking miles. I save these weeks for when I am really feeling it and of course you should not be injured or ill during these weeks.

Awesome Week Variation 1: (Total Miles 52)

Monday	13 miles
Tuesday	OFF
Wednesday	13 miles
Thursday	OFF
Friday	13 miles
Saturday	OFF
Sunday	13 miles

Awesome Week Variation 2: (Total Miles 50)

Monday	10 miles
Tuesday	OFF
Wednesday	10 miles
Thursday	10 miles
Friday	OFF
Saturday	10 miles
Sunday	10 miles