More than 36,000 runners during the Walt Disney World Princess Half Marathon weekend, the largest weekend total in the race’s five-year history. The runDisney weekend included the Mickey Mouse and Minnie Mouse Royal Family 5K, Kids’ Races and Disney’s Fit for a Princess Expo in addition to Disney’s Princess Half Marathon.

Share in the memories, the joys, the laughter, tears and proud accomplishments of the WDW Radio Running Team, which raises money for the Make-A-Wish Foundation of America through Lou Mongello’s Dream Team Project.

Disney’s Princess Half Marathon Weekend is one of seven annual runDisney events and the second women-focused event, with the other being the Tinker Bell Half Marathon Weekend at Disneyland.

The original event in the runDisney series, the Walt Disney World Marathon Weekend, takes place in January followed by the Disney Princess Half Marathon Weekend in February, Expedition Everest Challenge in May, The Twilight Zone Tower of Terror 10-Miler in September and the Disney Wine & Dine Half Marathon Weekend in November. Disneyland hosts the Tinker Bell Half Marathon Weekend in January and the Disneyland Half Marathon in September during Labor Day Weekend.

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Find our how YOU can be a part of the WDW Radio Running Team – whether you walk, run, job, wheel or just want to cheer, anyone and everyone is invited! Visit http://WDWRun.com for more information

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Have YOU ever participated in a runDisney marathon event at Walt Disney World? Leave your Comments below!

Thanks for watching!

- Lou Mongello

The post Video: Walt Disney World Disney Princess Half Marathon 2013 Recap appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

The Walt Disney World Marathon takes runners through all four Disney Theme Parks, from Epcot to the Magic Kingdom, through Disney’s Animal Kingdom Park and Disney’s Hollywood Studios before an exhilarating finish back at Epcot. Thanks to runDisney for ana amazing marathon weekend!!

The WDW Radio Running Team runs for the Make-A-Wish Foundation of America and has raised more than $250,000.00 through the Dream Team Project (http://DreamTeamProject.org).

You can join the Team whether you walk, run, jog, wheel or cheer from the sidelines! Anyone and everyone is welcome!! Learn more at http://WDWRadio.com/Running

The post Walt Disney World Marathon 2013 Video Recap with the WDW Radio Running Team appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

PODCAST:

No podcast this week due to Lou being away in Las Vegas for NMX.

ON THE BLOG:

• Submit ideas on what YOU think Lou and the gang should do to celebrate the 6th anniversary of WDW Radio by January 20th.  Read more about that here.
• Do you know why the pavement is red in Magic Kingdom?  Makena puts your Disney knowledge to the test.  Take your guess here.
• What to expect when the Disney College Program goes to your campus can be viewed here in a post by Blake Taylor.
• Learn how to “disneybound” as Mary Poppins and Bert with Fran Cassano here.

TWEETS

• For the 7th consecutive time, The WDW Radio Show wins a Podcast Award in the Travel Catagory at NMX!
• People from all over the United States joined Lou in Las Vegas for the first WDW Radio On The Road meet.
• Lou’s Utility belt for the 5K becomes a reality.
• The WDW Radio Running team is ready to go!

UPCOMING EVENTS:

• The deadline to submit your ideas for the 6th anniversary show is January 20th.
• Celebrate the 6th anniversary of WDW Radio in the box on Saturday, February 9th.  Lou along with others will be trying to accomplish what YOU decide!
• The WDW Radio Cruise 3.0, which sets sail November 2nd to 9th, will be the happiest cruise that has ever sailed.  Book today!

SNEAK PEEKS INTO NEXT WEEK:

• Watch for  LOTS of conversation about the NEW MyMagic+ experience announced this past week.
• Expect recaps and sharing about the WDW Radio running team at Marathon Weekend!
• Check out the return of the Farkle v. Farkle series, as well as a NEW “Our Home Went Disney: Mouse Ears edition”!!

POLL OF THE WEEK: Inspired by the RunDisney events this weekend:

Here is what LOU’S utility belt looked like at this year’s Family 5K!

The post WDW Radio Week in Review for 1/6: Tweets, News, and runDisney POLL!! appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

Hi WDW Radio Running Team Members (and future Team Members)!  My name is Happy Keller, a ‘Coach’ of the WDW Radio Running Team, and this is the Blog for October 2012.

This month will be a departure from previous WDW Radio Running Team Blogs, as I have invited others from our Team to join me with their reflections, advice, and observations.  Joining me today are Joe Kolinsky…

[Joe] I’m a real back of the packer that’s made every dumb marathoning mistake one can make…so do as I say, not as I do!

 [Happy] Yeah, a “back of the packer” who has happened to run 10 Marathons of the 12 he’s promised to do during 2012 as part of the WDW Radio Running Team

Steve Drew…

[Steve] In the spring of 2007, I was a 48 year old couch potato. My first race was the 2008 WDW half marathon. Now I am looking forward to my 5th Goofy Challenge in a row in 2013.

[Happy] Before I was lucky enough to be allowed to help the WDW Radio Running Team members, I already knew of Steve from several WDW Radio shows with Lou.  After receiving e-mail from several of our team participants, I would say that Steve has “Legend” status among those who have met, and run with, him.

and Brian Johnson…

[Brian] Hey everyone! My name is Brian and I joined the WDW Radio Running Team in 2010. I started out running just wanting to lose weight, but then found the team and have enjoyed getting involved supporting the Make-a-Wish foundation. Sixty-five pounds and seven runDisney events later I am still having a great time! I like that everyone on the team is so supportive and you’ll find everyone from those walking 5Ks to those running Boston, ultra marathons and Ironmen. It’s a truly diverse and accepting group but enough about me/us!

[Happy] One of the most enthusiastic of our team members, Brian decided that 26.2 miles in a single day just wasn’t enough…so he’s taken to running Ultra Marathons.  You “Go For It!” Brian…a Goofy Challenge over two days is enough for me!

During this Blog, and in honor of Halloween (as well as being an homage to one of Lou’s WDW Radio Show staples), we are going to discuss our “Top 10 Scary Things About Distance Running (And How To Overcome Them)”.  We’ll do this in a rotating fashion, and we will lead-off with Marathon-a-Month Joe:

#10 – [Joe] “…do I have to RUN all 26.whatever miles?!?!?!?”

Well – you need to COMPLETE 26.2 miles – but every step of the way doesn’t need to be at Kenyan speed. Keep things simple – one foot in front of the other, and you’ll get to the finish line!

[Happy] Just seeing the Marathon distance printed out as “26.2 miles” makes me sick to my stomach sometimes…boy, that’s a long way!…I can do it (and so can you), but I always respect the distances we run.

#9 – [Steve] Speaking of being sick to your stomach, that leads into fear #9 on my list.

One of my biggest concerns going into a race is how my stomach’s going to feel after running a few miles.  I try to eat around 5pm the night before a race and try not to overdo it with large portions or spicy food. When I wake up on race day I will eat an energy bar and a muffin and then another energy bar about an hour before the race.

During the race I will eat some Gu and Shot Blocks along the way along with Powerade, water and bananas.

#8 – [Brian] – One big fear that I had in the beginning was that the training I had completed wasn’t good enough to get me through the race. At first I didn’t have a training plan. I was just trying to lose weight by hitting the gym six days a week and eating better. Then I chose a training plan off the Internet, but who knows if it was what I needed!  Heck, the plan was free!  Were my long runs long enough?  I never actually did a full 13 mile run before my first half and now I’m trying to double that distance!??!  (Note to self….see a psychologist because I must be nuts! …26 miles?)

Then I realized that the most important part of a half marathon or marathon training plan is just being on a plan and sticking to it for the duration.  I found from reading a lot of books and online blogs like this one that a good plan will steadily add mileage to my long runs, but also avoid over-training.  I learned I could cross train and didn’t have to run every single day.  If you’ve followed 90% of a plan then have confidence that you will cross the finish line. You will be prepared! I had to stop letting that little voice in my head whisper about those fears that get to you over the course of 13 or 26 miles.  I had to tell those voices that my training is good and that I’m crossing the line!  (2nd note to self…don’t mention the voices to the psychologist)

#7 – [Happy] So difficult to pick one, but here’s a very popular question I get in my Inbox (wdwradiorun@gmail.com)… “I am so very afraid of getting swept! What can I do???” - First of all, take a deep breath and stop chewing on your fingernails…you are frightening me!  Thank You!  Next, I want you to know that if you follow this checklist there is a 99.9999% chance you will not get swept:

a) Train Regularly – The vast majority who I have seen swept didn’t lack ability…they just didn’t train!…(or train enough).  You should target training at least 3 times per week, with one of your runs being a significant distance Long Run.  Of course, if you are injured, you need to confirm with your doctor that you are healthy enough to continue with your training / event

b) Give Jeff Galloway’s Run/Walk System A Try – I haven’t seen many Run/Walk people get swept.  I’ve seen far too many “Run Only” people go out way too hard and get swept because they have nothing left after their halfway point.  Even if you don’t run a “Magic Mile” to figure out what your correct segments should be, most of you could do a 10 second Run / 50 second Walk and not get swept.  I can help you with this, if you need help

c) Understand when the “Sweep Timer” starts – The person with the broom doesn’t get to start their clock until the last person in the last corral crosses the Start Line

d) RELAX!!! – Especially on Event Day!  All the extra stress of worrying will just burn energy you need to reach the Finish Line without being swept

#6 – [Steve] Fear #6 for me involves race strategy.

No matter how many times I tell myself to start slow and keep a slower pace for the first half of a race or long training run, I think I feel great after the first mile and think that this could be the day that I set a new world’s record!

I’ve been working on this on my long weekend runs and have found that I can enjoy my last miles at a faster pace if I cut my pace back around 1 min./mile in the first half.

It feels a lot better physically and mentally when you feel good and are passing other toward the end of a race rather than crawling past the finish line.

[Happy] – I agree with you wholeheartedly that this is a big area of fear for endurance athletes of all experience levels.  As a Run / Walk person, I set up my segments on Event Day to be less run / more walk for the first 20 minutes.  That way I force my overall pace to be slower at the beginning of the Event.

#5 – [Brian] I have a fear of those three letters some may not recognize…DNF which stands for “Did Not Finish”. While “getting swept” or being pulled from the course because I can’t keep a minimum pace is one way to look at this the DNF I’m speaking of is due to some other ailment whether it be stomach issues, migraine, or worse some kind of injury. I’ve only come close to a DNF once and if I hadn’t had a friend with me to make me take it slow and push me to finish I may have taken a ride from the nearest passing medical golf cart.

After racing a while I realize that DNF doesn’t stand for “Did Not Finish”. It really stands for “Did Nothing Fatal”. There are a lot of races/events I want to do at Disney and around the world, so any one race isn’t worth a big injury that may put me out of running for a long period of time or worse out of running permanently. So if you ever have to DNF because of a twisted ankle or just “the runners trots” (See other posts for an explanation or google it) have no fear. DNFing on one event just means you get to the after party that much quicker! There is no fear in giving it your all and failing exceptionally well!

#4 – [Happy] “I am afraid what all of the other runners will think of me.” – Sometimes it is how you’ll be dressed (we do all run with very little clothing on most of the time), and sometimes it is because of your running style.  My advice here is…

• Running Clothes – Unless you are in a costume (and please be extra careful about potential chafing if you are running in costume), other runners are not going to notice how you’re dressed – they are too busy thinking about how their race is going for them.  The family and friends of people running will only be hunting for their loved one(s) in the pack (a tough job when trying to find one person in a pack of 20,000+).  Of course, if you’re part of the WDW Radio Running Team “Blue Wave”, people might come up to you to ask if you are Lou or Beci!
• Running Style – Don’t worry about how you run!  Once you get out there on the course, you will realize there are 20,000 different valid running styles among the 20,000 runners (except for mine…my running style is a disaster [but it gets me to the Finish Line]!   ).

#3 – [Joe]  ”…Is It true that everyone hits The Wall at mile 20?”

Answer: Usually, yes. But that’s what we as marathoners sign up for. It’s the last 10 kilometers that makes this race special. So instead of fearing The Wall, look forward to it and prepare for it. Make sure you take the proper fuel at around mile 18 (or sooner, as per your training runs), and you’ll bust down that wall on your way to accomplishing an amazing accomplishment.

[Happy] No matter how we do this, we are going to end up with more than a “Top 10”!  Since the price of electronic ink is getting expensive, I want to ask each of you for your #1 item.  Brian???

#1a – [Brian] One of the scariest things about long distance running for me was…duhn DUHN duhn (that was supposed to be ominous)… “Finishing Last”.

But why? Well, probably because for the first race I ever entered after I started running in December 2009 I did exactly that. I came in dead last. No one else is behind me! They are closing the course! Pardon me sir, but do you need a ride?

This really shouldn’t have bothered me because it just doesn’t matter. I look back and chalk it up to male ego now. As a friend of mine once said, “99% of us are at no risk of winning this thing.” And most important of all I still received the same finisher’s medal, or ribbon rather, as the girl who finished ahead of me. I also received the same ribbon as every other person who ran the race except the top three people. Their “medals” were different colors than the rest of us “finishers”. That was the only difference. As I crossed the finish line everyone cheered, applauded, and yelled “good job” or “nice finish” in total support of the “loser” which I really wasn’t because I was only competing against myself.

So if you have this fear then fear not! I actually wonder what it would be like to come in last at a Disney race like the marathon or half marathon. I bet the fanfare from the emcee would be spectacular AND Mickey and Minnie would cross the finish line with you! Hmm…

#1b – [Steve] My #1 fear is not getting up on time on race day.

I’m an easy going guy when it comes to just about anything but when it comes to punctuality I am a total spazz.

The night before a race I will have all my clothes laid out, race bib pinned on my shirt and my favorite socks and watch tucked in my shoes.

I arrange a wake up call from the hotel, set the alarm on my iPhone and have my wife set the alarm on her phone.

After all that preparation, I usually am up before any alarms go off. I can’t sleep! I have a bus to catch at 3 am!

[Happy] – I always have the Disney Resort (or other Hotel) give me a wake-up call (in addition to Steve’s tremendous suggestion of having multiple alarm clocks).  Even if you can’t sleep, you are better lying down and resting than being up reading or watching TV.

#1c – [Joe] One of the scariest things that new marathoners fear is the aftermath. I’ve heard this one a few times: “I’m afraid that I won’t be able to walk the next day. How bad will the pain be in the morning?” Well – let’s start by saying that it’s a marathon. So it’s not easy, and you have to sacrifice. So when you sign up for one, there will be some pain / discomfort. However, this can be managed by a smart recovery process containing an ice bath, some stomach-friendly food and some yummy (yes I said yummy – tease me all you want because I’m already ridiculing myself for that one) chocolate milk. And rest. Lots of post rest! Steve – Happy – Brian: any other post race tricks to ease the pain?

[Steve] I learned a trick from a fellow runner after a marathon a couple of years ago. If your legs are hurting after a race, walk backwards down the the bus steps or in the park. You’ll look like a dork but it your legs will thank you.

[Happy] I’m going to steal from Lou (again) and say “Keep moving forward!”  One of the best things you can do after a Half / Full Marathon is to not just sit around and do nothing for the days following your Event(s).  So, you just finished a Half / Full Marathon, and you are at Walt Disney World…where can one walk around and recover???  Hmmm…Get up, and drag yourself through any / all of the Theme Parks.  If you are hobbling, others will be very understanding if you are wearing your medal(s).

#1d – [Happy] “I’m afraid that the other members on the WDW Radio Running Team won’t like me!” -  Are we really that scary???  Trust me, we really aren’t!!!  In fact, we’d love to have all of you join us at a future runDisney event.  We have a lot of fun together, and (most of us) will even hug you after your event while you’re still sweaty!

Please come to http://www.wdwradio.com/running to find out how to join the WDW Radio Running Team.  Our team benefits The Dream Team Project, which raises money for The Make-A-Wish Foundation of America.  Help us make dreams come true for others while you live out your dreams!

I want to thank my esteemed guests, Joe Kolinsky, Steve Drew, and Brian Johnson, for taking time out from their training to help me write this “Top 10”!

Thank you for reading this “Top 10” Blog!  Next month’s Blog topic → “Top 10 Ways To Use Turkey Legs In Your Endurance Training”!

Happy is a life-long Disney enthusiast who is also an endurance “athlete”.  He has completed a Half & Full Ironman Triathlon, 4 Goofy Challenges, and 12 Disney Endurance events so far (in addition to other Half / Full Marathons).  He has successfully coached hundreds of Half / Full Marathoners to a successful completion of their event (including multiple Boston Marathon qualifiers).   When he isn’t training, Happy is surrounded by his wife, Pattie, two Golden Retrievers (Mocha & Kona), and his Disney watch + medal collection.  He can be reached for all running questions at wdwradiorun@gmail.com.

The post Top 10 Scary Things About Distance Running….. and How to Overcome Them! appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

Editor’s Note: Joe is a member of the WDW Radio Running Team and is currently in a year-long quest to complete 12 marathons in 12 months to raise awareness and funds for the Dream Team Project.  Please  read at the end of Joseph’s post about how to support him in this amazing endeavor!

by Joseph Kolinsky

Marathon Number 4 of the 12 in ’12: Gettysburg

The three and a half hour drive from Manhattan to Gettysburg was rewarded with a wonderful town and the view of the famous battlefield that represents a key four-day span in history of this country.  Driving around the battlefield, one can almost feel the horrors that spread across the green grass.  You can picture the bravery of northern and southern men, fighting amongst 50 caliber musket fire and cannons reigning fire all about them.  It must have taken an immeasurable amount of courage to charge the field – a heck of a lot more than I have stored up, that’s for sure.  The brief tour of the battlefield was….moving.  It sent chills up my spine.

The evening before the marathon, I got to enjoy a wonderful meal with two friends and fellow WDW Radio Running Teammates in a historic restaurant a stone’s throw from the very spot where President Lincoln gave the Gettysburg Address.  There was a tavern in the basement with an old wooden bar that harkened back to colonial days.  On the main floor the dining rooms were filled with families enjoying hearty meals and great drinks.  There was even a bard, strolling around the building singing songs from days long gone.  It was a fantastic Saturday evening.  I retuned the my hotel just outside of town that evening still feeling a bit nervous – but with a more sound perspective: running 26.2 miles on a gorgeous morning is nothing compared to the courage it took to storm that battlefield.

When I awoke in the morning, I felt well rested and as prepared as I would ever be for this race.  A shuttle bus took myself and a merry band of fellow runners to the starting area: a local elementary school.  A chill in the air made us all crave the sunlight at 7am, and we stood around waiting for the time to toe the starting line.  I had been nervous about running such a small race, because I knew that there would be nowhere to hide my slow, plodding pace.  As I chatted up my fellow marathoners, some of whom were Marathon Maniacs like myself, that nervousness began to slowly fade.  It was replaced by resolve.

We slowly made our way down the block from the school shortly before the scheduled start of the race.  The starting line was a line simply drawn in the middle of a street.  There was no fanfare.  No huge contingent of fans.  No press.  Two races in a row with such humble beginnings…..I loved it.  It felt…pure.  Before we knew it, a soft horn blew, and off we went

About a quarter of a mile into the race I had, what I like to internally refer to as a “brain-hiccup”.  Have you ever locked your home’s front door, hopped in the car, gotten half way to your destination and then, all of a sudden, realize that you’ve forgotten the one item you needed to make the trip worthwhile back on your coffee table?  Well then congratulations, you’ve experienced a brain-hiccup.  So what, pray tell, was my mental hiccup this lovely, sunny, warm, bright, not-a-cloud-in-the-sky, beach-weather morning?  My mind went over my race day checklist:

• GUs?  CHECK.
• Fully-charged GPS watch?  CHECK.
• BodyGlide (dear, sweet, wonderful BodyGlide)?  CHECK
• Pre-race port-a-john usage?  CHECK….and CHECK.
• Properly hydrated?  CHECK.
• Sun block?  …………

Let me say that last one again:

• Sun block?…………

I couldn’t have been THAT big of a doorknob.  No way.

(FYI – I do, on occasion, refer to myself as a doorknob when I do something utterly asinine.  Why?  Because it’s a fun little term and it properly represents an object that I have as much intellect as at times)

……  I …..am….a….doorknob.

The sudden realization that I had forgotten sun block on a gorgeous morning where I would spend upwards of five hours in the bright sunlight was like arriving at a water stop at mile 21, reaching out for a cup of cold water, and somebody unsuspectingly handing me a cup of piping hot green tea.

I also realized that brain-hiccups are rather amusing to The Tool, since at the very moment I came to the realization that by the end of the race I would look like a distorted slab of bacon, he appeared on my shoulder with a smug look on his face.  The war of internal words began early.

Tool: “Morning.  What a gorgeous day.  So – no hat and no sun block?  This is like going to work in the morning and finding out that the boss took care of everything for ya.  I think I’ll go grab a cosmo, sink my mitts into a big ol’ bag of pork rinds, get comfortable and enjoy your stupidity.  Thanks in advance for the show.

Me: “……”

(I had no witty comeback.  I felt like this was over before it ever started.)

Within a half a mile of the starting line, the first hill presented itself.  I steadily cruised over it, knowing that each of these inclines will take a toll, and that toll will be seen in about 3 hours.

The first half of the marathon was spent either climbing up or flowing down hills.  Apparently, there are not 2 straight miles of level ground in western Pennsylvania.  For if there was, I would have paid a million Turkish Lira to see it.  By the half way point, I had already begun to feel the effects of the sun and the hills.  I was fried.  Order of Joe, well done, with a side of GU.  The highlights for me was seeing my WDW Radio Running Teammates at several points early on.  That gave me a sorely-needed energy boost.  (A HUGE SHOUT-OUT TO STEVE AND VALERIE DREW!!!!)

Fortunately, the hills dissipated by mile 15-16 I think.  Maybe it was mile 14.  Not quite sure when they ended, because the second half of the race was spent simply trying to maintain forward momentum.  I was alone at times, just as I feared.  The experience of being out there, on a quiet country road, 16 miles into a marathon without a bunch of fans providing the peer pressure I required to keep waddling on was really difficult to adjust to.

It was around mile 17 that I realized how pure of an event this was.  500 marathoners.  Quiet country roads.  Hills.  Sun.  Just the right amount of volunteer support to keep you going.  Just the runner and the road.  Either you finish or you quit.  No one around to throw you a lifeline or bail you out.  You signed up for this – now you take care of business.  I may have been cooked by the sun and drained by the hills, but I hadn’t quit.  And boy did that ever piss The Tool off.

The Tool: “Nine miles left.  Why don’t you shut this one down.  You bit off more than you could chew.”

Me: “Oh shut up.  Nine miles is less than I had to go ten minutes ago.  Let’s get this over with and head home.”

The Tool: “Wow…you’re remarkably masculine today.  What a change from the usual whiner I’m used to.”

Me: “I might not be the fastest boat in the water, but no one’s gonna paddle harder than me.”

The Tool: “Oh please.  Who do you think you are? Henry Wadsworth Dumbfellow?  You know what – I’m leaving you to fail on your own.  I need a Tylenol with a Absynthe chaser just to wash away the stupidity flying around your dense cranium.  Later sucker.”

The last nine miles was spent willing myself to keep moving forward.  I ran as much as I could – but I needed walk breaks.  As the miles added up and mile markers 22….23…24 went by, I allowed myself to experience the roller coaster ride of emotions that marathoners go through.  I can honestly say this: I run 26.2 just to take that roller coaster ride.  I cannot describe it.  I apologize for lacking the creativity to paint the literal picture of these feelings.  However, I believe it was Ken Doherty that once said that “…to describe the agony of a marathon to one who’s never run it is like trying to describe color to someone born blind”.

There’s something about that last 10 kilometers.  Pain.  Loss of focus.  You feel like you are going to break.  And then – somehow – you manage to hold it all together and soldier on.  You break the tape realizing that you willed yourself to finish.  The body alone could not have gotten you to this point.  Running a marathon is all about the journey.  And what a journey this 26.2 was in Gettysburg.

I finished feeling sore, exhausted and relieved.  And in dire need of aloe.

The long ride home was spent contemplating the day.  My mistakes – SUN BLOCK!  My need to focus on my endurance.  Drop weight.  Focus more on my diet during the week – consider proper eating an additional daily workout.  Train harder.  I need the work.

Four down.  Eight to go.  I need to train harder…just not this week….for my next 26.2 was scheduled for the following Sunday in New Jersey.

____________________________

If you’d like some information on The Dream Team Project or would like to make a donation to their amazing cause, please stop by the website:  www.wdwradio.com/the-dream-team-project  I’ve said it before and I’ll say it again: I really believe in what The Dream Team Project stands for.  It raises money for the Make-a-Wish Foundation, helping to grant the wishes of children suffering from life-threatening illnesses.  Being s former wish-granter for the NYC Chapter of the Make-a-Wish Foundation, I can tell you first-hand just how much of an impact this organization makes in the lives of children.  Please consider donating to this worthy cause.  Thanks!

…and if you’d like a bit more information on the WDW Radio Running Team, please check out the WDW Radio Running Team Facebook page 

The post Running Disney: Marathon #4 of 12 appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

PODCAST:

• Show #282 : Week of July 15 – Using Technology To Share & Enhance Your Walt Disney World Vacation – Disney Apps, Resources & Tips

VIDEO:

• WDW Radio Live – July 18, 2012 – Free dining in Walt Disney World and More!

ON THE BLOG:

Christmas in July Posts:

•  Crafting Your Holiday Recipes
• Ideas for Disney Christmas Gifts for a Teen
• What Kind of Disney Holiday Fan are You?  Take The Quiz!
• What Would the Holidays Have Looked Like if the RUSSIA Pavilion Had been Built?

Other Fun Posts

• Training for a runDisney Event in the Heat
• Recent News Around “The World”

UPCOMING EVENTS:

• July 28: July Meet of the Month: The Contempo Cafe in the Contemporary Resort

• July 31: Deadline to Vote for the WDW Radio Caption Contest

• August 3: Deadline to submit a logo for the Random Acts of Disney Magic Challenge

• August 4: Pacific Northwest Mouse Meet

• August 15: Deadline to register for WDW Radio Cruise Fish Extender Exchange

•  September 30: 1st Annual WDW Radio E-Ticket Weekend!

SNEAK PEEKS INTO NEXT WEEK:

• Learn great details about the WDW Radio Cruise 2.0 Schedule during the July 25 newscast

• Final week of celebrating Christmas in July on the blog, with posts on how to spread Disney holiday magic back home!

• Take a peek at Disney and the Olympic Spirit with a Collector’s Corner and Wanna Be Imagineer post

WHERE IN THE WORLD FOR THE WEEK:

Were you watching carefully?  Where in The World was Lou when he posted this picture?  Post your answer in the COMMENTS below!

POLL OF THE WEEK: Inspired by discussions in this week’s newscast:

As Lou discussed in this week’s newscast (see video link above), free dining has been announced for this fall.  He also mentioned that many people use those snack credits to bring food memories home.  Share your thoughts about the kind of snacks you like to bring home in the poll below.

The post WDW Radio Week in Review for 7/15 & POLL on Disney Snack Foods appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

As time goes on, the beads of sweat get larger and larger on my brow…until gravity forces them to stream down my face.  Some drops flow into my eyes, and the salt sting from the sweat causes me to blink more quickly to try to make it go away…it doesn’t work…

Now Roger Federer hits his final forehand winner, and collapses with joy to the turf on Center Court Wimbledon.  He has just won his record-tying 7th Wimbledon title!

Yes, I sweat profusely while watching sports on TV.  Imagine how much I sweat when I am actually trying to run?!?!?  Hopefully this fact will give me a little credibility as I type to you regarding my tips for surviving the summer heat & humidity!  Here are my “Top Tips” for running in the heat:

• Reschedule Your Runs (if you can) - This might be really obvious, but temperatures drop when that big burning yellow orb (The Sun) isn’t in the sky…sometimes not by much, but when conditions are severe, every little bit helps!  If you can run early in the morning, or after the sun goes down at night, you can make things easier on yourself.  If you run when it is dark, please wear reflective clothing and/or a headlamp to help keep yourself safe.
• Wear Clothing That “Wicks” Moisture Away - This means your WDW Radio Running Team shirt (and the Bondi Band headband too!).  Basically, you should not be wearing cotton when you run.  Your sweat will fill it, it will get heavier, and you will be miserable in the heat.  Shirt & Socks are the most important to have wicking material; shorts don’t need to, but should not be cotton either.
• Slow Down! - One of the things that people ask me about when discussing Jeff Galloway’s Run/Walk system is that he suggests that your pace change by 30 seconds for every 5 degrees above 60 degrees during your Long Run.  I want you to consider doing this for all of your runs, regardless of whether or not you are a “Run/Walk” person or a “Run Only” person.  Your body will thank you for it, and you’ll recover from your runs more quickly by not taxing yourself as much during your training.  This does mean that you won’t have any “personal best”s during your runs in the heat, but the best time for you to run a “personal best” is during your runDisney event, not a mid-week run by yourself!
• Learn Your “Sweat Rate” - This will go hand-in-hand with my next suggestion, but it is important to know how much fluid your are sweating out of your system so that you know how much fluid to replace it with during/after your training. Here is one site with an easy-to-use Sweat Rate Calculator.  Follow the instructions, and you’ll know how much fluid per hour you are losing.  This will help you with…
• Rehydrate (During Your Training)!!! - There are hand-held bottles, single bottle belts, hydration back-packs, and multi-bottle belts (this one in WDW Radio Running Team BLUE) for hydration.  No matter which one you choose, if you are going to be out there (especially in the summer heat) for an hour or more –> YOU MUST REHYDRATE TO KEEP YOURSELF SAFE!  If you are a member of the WDW Radio Running Team, and you want/need a FuelBelt, please e-mail me at wdwradiorun@gmail.com for discounted pricing details.  For “Long (Weekend) Runs”, you will need to refill your bottle(s) during your training too.  Just know one thing –> If you feel thirsty / dry-mouthed during your run, you aren’t drinking enough!
• Rehydrate (After Your Training)!!! - After you are done with any run of longer than an hour, I highly recommend drinking a pint of low-fat chocolate milk to help you recover (for those of you who are lactose intolerant, Ensure or Muscle Milk can offer you similar recovery calories & nutrition).  In addition to the chocolate milk (or milk-a-like), you should also continue to hydrate for the remainder of your Long Run training day…Just don’t chug a lot of liquid quickly, or you could suffer my post-Ironman fate!

My more basic advice is to just admire the fact that while you are out running in those tough & sticky conditions, most other people are whining about the heat while being inside in air conditioned comfort!  Be amazed at your own perseverance in the face of adversity…it will serve you well at your runDisney event!

As always, if you have a training question, please feel free to e-mail me directly at wdwradiorun@gmail.com!

Dream Big!

Happy is a life-long Disney enthusiast who is also an endurance “athlete”.  He has completed a Half & Full Ironman Triathlon, 4 Goofy Challenges, and 12 Disney Endurance events so far (in addition to other Half / Full Marathons).  He has successfully coached hundreds of Half / Full Marathoners to a successful completion of their event (including multiple Boston Marathon qualifiers).   When he isn’t training, Happy is surrounded by his wife, Pattie, two Golden Retrievers (Mocha & Kona), and his Disney watch + medal collection.  He can be reached for all running questions at wdwradiorun@gmail.com.

The post Advice for Training in the Summer Heat for a RunDisney Event appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

Once Upon A Time…

…in a kingdom very distant from those at Walt Disney World, 27 “Cancer Warriors” gathered together to take on two challenges – one personal; one as a group.   The group challenge was to raise $270,000 for Cancer research and patient support while training together to take on the personal challenge – to have us each slay our own personal Ironman “Dragon”.  We knew that our “Dragon”s were hiding out in the even-more distant kingdom of Taupo, New Zealand, and that we’d have about a year (May 2011 – March 2012) to train for our battle(s).  I was personally intimidated by the “Warrior” / Athletes I was surrounded by.  While I had always had “Slay An Ironman ‘Dragon’” as a personal quest, the fact is that, as of the time of our first meeting, I had never slain a triathlon “Dragon” of any size.

Alright!…lets stop this flowery-storytelling right now!?!  Who do I think I am, Ridley Pearson???

The Distances & Time Requirements of Ironman  

For those of you who don’t know, an Ironman Triathlon consists of a 2.4 mile Swim, a 112 mile Bike ride, and a 26.2 mile (marathon distance) run.  In addition to the lengthy distances involved, there are time cut-offs which must be met along the way or the Ironman-wannabe will not be allowed to continue.  If none of that were enough to frighten you, in addition to the interim cut-offs, the entire 140.6 miles must be completed in less than 17 hours or you are not an “Ironman”.

You Gotta Start Somewhere

While attempting to complete any one of the Ironman segment distances would be daunting, the one I was most worried about when we started was the 2.4 mile Swim…I had not done a swim of any significant distance since I was in high school and, to give you some idea of how long ago that was – Jimmy Carter was President during my high school years!

A small Band-Of-Four from our larger group, which included my wife, Pattie, and me, consulted with a Swim “Shaman” to gain insight into the intricacies of long-distance swimming, as well as the pre-requisite that we not drown while we were swimming. Our Shaman was very gifted, and his council very sage.  Within a couple of months, the concerns we each had regarding making the time cut-off for the Swim segment were removed.  The new question would become, “How much can we beat the Swim time cut-off by without thrashing ourselves for the Bike & Run???”

A “Brief Rehearsal”

As our training distances increased, we entered a preliminary event – an “Olympic Distance” Triathlon (1.5K Swim (0.93 miles), 40K Bike (25 miles), 10K Run (6.2 miles)) - just so we could practice all three events, plus transitions from one discipline to another, in a “timed event” environment.  While the distances involved were significantly shorter, the feeling of accomplishment I had after completing the event was profound.

During this stage of our training, we were all experimenting with our nutrition.  While you cannot take in as many calories as what you are burning during an Ironman, it is very important to find something you still want to be eating and/or drinking after 100 miles on the Bike, or any time during the final hours of the Run.  For me, the thought of taking Gels all day/night made me ill.  I consulted with a nutritionist to get my nutrition “dialed in”.  I also wanted to get some advise on how to safely lose some weight. Over the next several months, I would tweak what I was doing until I felt I had an Ironman Day plan for all conditions or foreseeable possibilities (plus I lost 30 pounds using the “everyday plan” she setup for me).

Onto the next challenge –> extreme distance training to get ready for Ironman New Zealand…(with a stop in-between at Walt Disney World!)…

A Disney World “Intermission”

In November, while vacationing for a week with my brother and family at Walt Disney World, I continued to train when we weren’t “Theme Park-ing” (or eating).  I probably slept 4 hours/day during this time, but I did do everything in my training schedule, as well as everything I wanted to do at Disney World too – including the Wild Africa Trek, auditioning for “The American Idol Experience”, AND meeting “Mr. WDW Radio” himself, Lou Mongello!…(no, we did NOT sing a duet)…

“Serious” Training Distances (and even more serious fund-raising)

Through the holidays and early months of 2012, our training distances would continue to increase and would include a 100 mile bike ride, a 5000 meter swim, and many long runs to make most of us feel reasonably sure we would have enough training to have a chance at completing Ironman New Zealand.  My personal log of training mileage showed that I Swam, Biked, and Ran over 3,000 miles prior to heading to New Zealand.

Our mileage wasn’t the only large number involved with our Ironman training –> our group of 27 beat our preliminary goal of $270,000, and actually raised over $345,000!  We were all pretty stoked as we packed our bags & bikes in late February to hop on a plane and head to Taupo, New Zealand for our Ironman (scheduled for March 3rd).

“Anything Is Possible!” (?)

“Anything Is Possible!”…I remember hearing it for the first time while watching the Ironman World Championships on TV, and seeing it on the Official Ironman Website.  It is their motto.  It is a good motto.  Sadly, it would be disproved…

We arrived in New Zealand to windy & cool weather.  We didn’t mind the cold, but didn’t really like the wind.  As Ironman Day approached, the weather got continually worse, throwing in stronger winds and some rain (just for good measure).

At the “Welcome Dinner” on Thursday Night, after a wonderful evening of entertainment, camaraderie, and dining, the Race Director came to the microphone and told all 1,700 participants that the weather forecast was so bad, there was a good chance there would not be an Ironman for any of us to participate in on Saturday, March 3rd.  You could hear the gasp of all of the athletes in the auditorium as we were told this.  We were instructed to return on Friday night for an updated briefing.

Friday night came, and we were told there would not be an Ironman on Saturday.  There was a typhoon coming which was going to bring with it heavy rain and 70 mph winds (not to mention how rough the water would be for the Swim)…it was just not going to be safe for us out there on the course (or for the volunteers working at the aide stations either!).  They did say that the Ironman organizers would offer all of us discounted entry into another event during Spring 2012, as well as the New Zealand organizers trying to put on a Half Ironman on Sunday.  We were all instructed to return again on Saturday night to find out if there would be a Half Ironman on Sunday.

This was the first time in Ironman history that an entire event was cancelled.  There had been others where the Swim, Bike, or Run were cancelled, but not an entire event.

When Saturday morning came, we all knew the organizers had made the only decision they could have made cancelling the event –> the forecasted rain & winds came!  The wind was blowing roofs off of houses in the area, and the rain was flooding a lot of roads.  It would not have been safe for any of us to have been out there on (what was supposed to be) “Ironman Day”.

The “good news” would come that evening when we were told there would be a Half Ironman on Sunday.  We returned to our hotel to prepare our equipment for a 70.3 event (1.2 mile Swim, 56 mile Bike, and 13.1 mile Run).

When Your Longest Event Ever Still Leaves You Wanting…

The weather on Sunday was significantly better, but it was still not ideal –> the winds would still be strong, and temperatures cool/cold.  The water would be rough for the Swim, too, and the large buoys which would normally mark the Swim course would not be present (the bad weather prevented the organizers from placing them on the course).  Since the Swim course was compressed, the organizers would also be sending the men out 5 minutes earlier than the women.

The Swim was chaotic – I am not a particularly fast swimmer, and during the 1.2 miles I found myself getting swum over twice –> first by faster male swimmers, then later by the faster female swimmers.  The rough water and lack of large course markers also increased the difficulty of the Swim.  I was pleased to get out of the water in under 50 minutes.  Due to where the bikes were parked (and the changing tents were located), we’d all have to run (in our wetsuits) nearly half a mile…it was not pretty.

After changing into my Bike gear, I grabbed my cycle and walked it to the “mount line” where I was allowed to get on and start riding.  My heart rate monitor was freaking out on me, so I just went by “perceived effort” – staying under control so that I would still have some energy left when I got off of the Bike and needed to Run.  The Bike course was an out-and-back and, when we reached the far end and turned around to head back to town, I discovered in horror that the wind was blowing…and hard!  We experienced 20 – 30 mph headwinds coming back into town, and all cycling speed dipped down several miles per hour beneath what our training speeds were.  It was difficult to remain focused but, eventually, the last of the 56 miles peeled-off, and I got back to Taupo where I got to enjoy a really nice downhill prior to reaching the Transition Area where I would get off the Bike, change clothes, and begin to Run.

The Run consisted of three out-and-back laps near downtown Taupo which hugged the lake we swam in at the start of the day.  Since the course was an out-and-back, I got to see (and cheer for) all of my teammates that I trained with for the past year (including my wife, Pattie).  My Run/Walk timer kept beeping off segments, and the Finish Line kept getting closer.  When I came down the Finish chute, most of my teammates (who had already finished) were there to cheer me on.  I was very happy to have been successful completing my first Half Ironman ever…by far, the longest event I had ever finished.

The problem is – I didn’t train for a “Half Ironman”; I trained for an “Ironman”…the accomplishment was muted by this fact, and emotionally I felt very melancholy…In my mind and heart, I knew I still had “Unfinished Business”.  Time to pick another Ironman, and get back to training!

Training On Fumes

Within a couple of weeks, we received the information from the group which organizes/runs all Ironman events regarding which events we could enter for our “do over” Ironman.  The three domestic events were:  St. George, Utah…The Woodlands, Texas…and Coeur d’Alene, Idaho.  After consulting with our teammates & coaches, Pattie & I decided that we would sign-up for Ironman Texas at The Woodlands on May 19th.  In addition to us, there would be eight others from our group of 27 who would also join us to attempt to complete Ironman Texas.

Now, instead of being “done”, we had to get psyched-up again to train at some extreme distance for another two months.  This was extremely difficult but, since the distances involved in Ironman are so daunting (and scary), we found the internal strength we needed to just “get on with it” to give us the best chance of finishing.

I did do one thing to make things easier for me –> I rented a (bright blue) QuintanaRoo bike for Ironman Texas.  While my current bike could have made the journey, and served me well in New Zealand, having a lighter & faster bike would (potentially) help me shave time off of my Bike segment, and give me a better chance of finishing Ironman Texas.  Members of the WDW Radio Running Team helped me nickname the bike “KangaLou-sh” - “Kanga”, since “Roo” was already part of the bike brand…”Lou” because, well, he is ”the face” of WDW Radio and started the WDW Radio Running Team (and he is my “boss”, as I ‘Coach’ the WDW Radio Running Team)…and the entire phrase – “KangaLou-sh” – harkens back to the salute – “Kungaloosh!” – given from one adventurer to another at “The Adventurer’s Club” (my all-time favorite Pleasure Island club).  No excuses now!…the only thing wrong with my new bike would be the “loose nut behind the handlebars” (me!)…

Our long training sessions included another 100 mile ride, and several long runs & swims.  Unlike the New Zealand sessions, where we at least had 20+ other people to train with and support in case of a mechanical issue on our bikes, I only trained with the Swim “Band-Of-Four” I had been training with for months.  The two months flew by, the “4,000 miles trained” barrier was crossed, and we were getting ready to travel to The Woodlands to attempt to complete Ironman Texas when…

The “Degree Of Difficulty” Has Been Raised

Two weeks before Ironman Texas, Pattie & I took our two Golden Retrievers (Mocha & Kona) to a local Dog Beach to have some fun.  They had a blast!  Right around the time we were about to take the dogs home, Pattie yelled “Look out!”…at that same moment, I felt my legs being taken out by a sprinting doggie (not one of ours).  My legs got all twisted-up, and the pain in my right ankle was immediate (the doggie was okay, by the way).  After a few shrieks of “Why now???…Why now???”, I got up, gathered our dogs, and hobbled away from the beach.

The doctor would tell me I had a “grade 2″ ankle sprain, and told me to wrap it tightly to try to get the swelling down (it was so swollen the first week after the injury that I couldn’t wear anything other than my (Disney) Crocs comfortably.  On a subsequent visit, he gave me a 60% chance of my ankle being able to finish Ironman Texas (and only gave me that much chance because he knew how determined I was).

Since there was nothing I could do to make things “better”, I kept my ankle wrapped tightly and packed my gear for Ironman Texas.

“Anything Is Possible!”…(Take 2)

The one thing we wouldn’t have to worry about at Ironman Texas would be the weather…well, that isn’t exactly right – instead of worrying about a typhoon wiping out the event, we’d be worried about the heat and humidity not allowing us to use our wetsuits during the Swim, and potentially making us wilt on the Bike and Run.

We arrived, checked our bikes, and went for a test ride.  It is the first time I tried to Bike or Run since the “Dog Beach Incident”. During the 45 minute ride, our group checked-out the Transition Area for Ironman Texas, rode over to the Swim Start area, and covered some of the first miles of the Bike course.  My ankle held up “okay”, but was pretty uncomfortable during the ride…at least “KangaLou-sh” performed brilliantly!

The next day we went for a test swim in the same lake where the Swim would be held the following day.  The temperature of the water in the lake was nearly 80 degrees (it was 90+ degrees, with 70% humidity outside of the lake), and the visibility in the water was less than 2 feet (it was clean, but “murky”).  If the water temperature rose to just over 84 degrees, we wouldn’t be able to wear our wetsuits for the 2.4 mile Swim…I was worried about this…I wanted/needed the buoyancy provided by the wetsuit to keep myself from expending too much energy during the Swim (and give myself the best chance of completing the Bike & Run too). Since, ideally, you don’t kick during an Ironman Swim, my ankle was just fine during the test swim.

At the Welcome Dinner, the 10 of us (from our original group of 27) who signed-up for Ironman Texas sat together with our families and celebrated that we got there.  It was an inspiring evening, only muted for me personally anytime I looked down at my swollen & wrapped ankle (or had to gimp around on it).

“Ironman Day” (Finally) Arrives!

After getting a few hours of sleep following the Welcome Dinner, Pattie and I drove to the Transition Area for Ironman Texas to actually start an “Ironman” event.  The 10 of us met for the final time before walking from Transition to the Swim Start (a mile away).  All of us wondered whether or not we would be fortunate enough to reach the Finish Line.  There wasn’t much talking during the walk to the Swim Start…

Once we reached the Swim Start area, I had to put on my wetsuit, and take off the wrap around my ankle.  Those around me who saw me do it (and who were not a part of our group) just looked and shook their heads.  We all got in the water, and waited for the cannon to fire for the start.

As I had heard from others, I learned first-hand that the Swim at an Ironman is a “contact sport” – the bumping, kicking, and hitting was pretty constant over the 2.4 miles of the Swim, but I finished with a smile on my face, and headed for the changing tent before getting on “KangaLou-sh” for a ‘little’ ride.

“KangaLou-sh” seemed pleased to see me, and we ripped off the first 40 miles without too much hassle.  Then the 90+ degree heat, 70%+ humidity, and my injured ankle started to take the starch out of me.  I kept pedaling…I kept smiling…and the miles continued to tick away.  My ankle would get so irritated from time-to-time that I had to stop, unclip from my pedal, and move it around just to be able to keep going.  For some reason, it also hurt worse when I was in “Aero Position”.  No matter…after a year worth of training, and a burning desire to live up to my doctor’s “60%”, I just kept going.  When I returned to The Woodlands, I was thrilled!  I knew I would get off of the Bike prior to the cut-off.  2.4 miles (Swim) + 112 miles (Bike) = only 26.2 miles (Run) to go!

After dropping off “KangaLou-sh”, I went into the changing tent to get into my running garb, which (of course) included my blue WDW Radio Running Team shirt (with my name painted on it)!  Now I would find out if I could run on my ankle, or discover that it would be as painful/tender as it was during the Bike.  I set my Garmin off to do a 0:15 Run / 0:45 Walk, and headed out.  To my great good fortune, I learned that the Run / Walk would be more comfortable for me than the Bike was.

The Run course was 3 laps around the central area of The Woodlands.  Towards the middle of lap 1, I was passed by two of my ten teammates.  We exchanged pleasantries, and then got back to our individual experiences.  I kept running…I kept walking…I was vigilant about my nutrition.  I was feeling as good as one could feel after being “on the go” for over 115 self-propelled miles (out of the 140.6 I would need to cover to become an Ironman).

As lap 1 melted into lap 2, night began to fall…it was just a matter of time!  I always knew, even if I were totally healthy, that I would be finishing in the dark!  Towards the end of lap 2, I came across one of my teammates who had already become an “Ironman” walking back to his hotel room with his wife.  He asked me what lap I was on and, after some mental calculations, told me “You are gonna make it!”…I broadly smiled back at him and said, “Yes, I am!”…

Lap 3 would be a wonderful, 8+ mile, “Victory Lap”…I had plenty of time & distance to recall everything that had led up to this moment.  When I reached the mile 19 marker, I passed the last “time cut-off point” before the Finish Line…I had plenty of time.

After the mile 23 marker, a blister which had been developing on the ball of my right foot burst, and I “shut it down” as far as running goes – I would “walk it in” to the Finish.  I knew I had plenty of time.  Even though I was walking, I was still passing more people than were passing me.  Every step brought me closer to my goal…every step would make me smile more broadly.

At mile 25.5, I was directed toward the Finish Chute…only 0.7 miles to go until Mike Reilly, the “Voice of Ironman”, would loudly welcome me into the Ironman fraternity.  I don’t remember needing any effort to walk to the Finish.  I do remember high-5ing many of the people who were cheering for all of us who were finishing during the “Magic Hour” (the last hour, between 16 hours and 16:59:59).  As I made the last turn, I remember seeing Mike Reilly, and the smile he had for me was electric (he lives near us in San Diego, and actually rode with our group during one of our weekly training rides)…He was my last high-5 before he would proclaim, “HAPPY KELLER…YOU ARE AN IRONMAN!!!”

I got my Ironman medal (which I promised I would wear for a month, and I am keeping my promise), and was handed a large bottle of water which I chugged in about a minute…I asked for another and did the same again…this was not a “good thing” – after taking such good care of myself, nutrition-wise, for 140.6 miles and 16 hours 27 minutes, I “blew it” by chugging all of this water so quickly.  A few minutes later I would “lose” all of the liquid I had just drank, and would need to be “re-hydrated” with a needle (don’t worry folks…I still felt a lot better than other finishers who were around me in the medical tent).

One Last Note

If you have read this far, I hope you won’t mind one more bit of self-indulgence.  In the days after I became an Ironman (the photo is the “Group Of Four” with our Swim Coach), I kept thinking of this one phrase I remember hearing Al Trautwig use for a very inspirational Ironman as he approached the finish during one of the Ironman World Championship videos I have on my DVR (and I hope he doesn’t mind me paraphrasing):

“Is it possible to finish an Ironman on a severely sprained ankle?  Yes, it is, Happy.  Anything Is Possible!  And, ironically, the two letters you remove from ‘Impossible’ to make it so are ‘I’ ‘M’ - IRONMAN!”

8 of the 10 of us who started, including my wife Pattie, would finish Ironman Texas.

“Thanks for the story/stories, but how can this help me?”

Ah!…GREAT question!  Here are some tips you can take away from my Ironman experience:

• Decorating Your WDW Radio Running Team Shirt – I decorate all of the shirts I plan to run events in (actually, my wife Pattie does most of the painting).  Why?  Because, even though runDisney does put your name on your Bib, the font is so small that people cannot read it as you run by.  Puffy (fabric) paint is available at most craft/hobby stores, comes in a many colors, and is washable.  I always put my name on my shirt…some have additional decorations (characters, sayings, and dedications).  It is so inspiring to have people scream your name as you run by them…make their job easier by painting your name on your shirt!
• Participating With An Injury – I want to make sure you notice that I consulted a Doctor after I got “run over” by the doggie at Dog Beach.  After an exam, he told me I wasn’t going to do any permanent damage by attempting to do Ironman Texas.  He also told me to not do any more training before Ironman…so I didn’t!  Don’t continue training with an injury – stop and get it checked-out by a Doctor!  That old sports saying, “No Pain, No Gain!” has no place in endurance sport training.  I did exactly what my Doctor prescribed for me and, due to that (partially), I am an “Ironman” today.
• Nutrition – Early during the training, I experimented with many different foods, drinks, gels, etc. to keep me as fueled as I could during the long training sessions in preparation for Ironman.  If you are doing any runDisney event longer than a 5K, you should be taking in some planned calories + electrolytes to help keep yourself from the dreaded “Bonk”…trust me, you don’t want to go there!  If you already have a plan that works for you…great!  If you don’t, start experimenting and get yourself a plan!
• Losing Weight – It can be difficult to lose weight while you are training because muscle weighs more than fat, and you will develop muscles during your training.  With the volume of training I was doing for Ironman, I was more worried about losing too much too quickly…that’s why I consulted with a nutritionist.  The plan we came up with had me losing about a pound per week.  So far, I have lost about 35 pounds from where I started…there are no short cuts to weight loss –> eat less, and exercise more (and do both ”smartly”)…
• Motivation During An Event – Ironman is a very long day/night covering 140.6 miles…fortunately, there aren’t any runDisney events that (officially) cover more than 39.3 miles during a two-day period.  The key I hope you’ll take away from my experience is to “just keep moving forward”…Lou says this every week at the end of each WDW Radio Podcast I have ever listened to…(you know, he might have a future in Coaching, if he wants one!)…this may sound simple, but it is truthful –> if you just keep moving forward, doing the best that you can do, you will be moving closer to the Finish Line (and that wonderful Disney BLING!)
• Post-Event Care With Food and Drink – I stopped thinking after I crossed the Finish Line, and cost myself several hours where I could have been celebrating.  Instead I needed fluids pumped back into me via an IV…all I did was chug a couple of bottles of water – what could be the harm???  Well, it can do plenty of harm…in my case it threw-off my fluid & electrolyte balances, and punished me for doing so.  You will want/need some liquids and/or nutrition after your event.  PLEASE just sip your drink, and nibble at your nutrition over time…If you do, you will greatly reduce the possibility that you will suffer my fate!
• Join The WDW Radio Running Team! – If you aren’t a member already, go to www.wdwradio.com/running/ right now and find out more!  The WDW Radio Running Team benefits “The Dream Team Project” whose proceeds are donated to The Make-A-Wish Foundation.  Members will find a world of support, published schedules for all runDisney events, a Facebook page wholly dedicated to our team, and a piddly little ‘Coach’ (me) with an e-mail address (wdwradiorun@gmail.com) you can write to for individual attention and support.

I hope you enjoyed sharing my journey…I know from checking the Facebook page after Ironman Texas that there were many WDW Radio Running Team members who were following my progress all day/night.  I am beyond flattered!  Thank you all so much!!!  I can’t wait to see each and every one of you at a future runDisney event!

Dream Big!

The post Reflections–and Advice–from a WDW Radio IRONMAN! appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

Runners competing in the 20^th anniversary Walt Disney World Marathon – registration opens today - will experience several unique features, including a special 20^th anniversary medal, new entertainment elements and a new post-race party.

To mark two decades of the Walt Disney World Marathon, the 2013 marathon, which anchors the Walt Disney World Marathon Weekend presented by Cigna, will have enhanced entertainment at Mile Marker 20 to celebrate the 20^th anniversary. And the finishers will take home a specially-designed 20^th anniversary Mickey Mouse medal, plus they can celebrate their achievement at a new post-race party at Downtown Disney.

The marathon weekend, which is expected to draw a sellout field of more than 20,000 for the 26.2-mile marathon, is Jan. 10-13 and will again feature Kids’ Races throughout the weekend, including the Mickey Mile, a Family Fun Run 5K on Friday, the Half Marathon on Saturday and the Marathon on Sunday.  There is also Goofy’s Race and a Half Challenge which involves running the Half Marathon and the full Marathon – 39.3 miles!  The Health and Fitness Expo runs throughout the weekend at ESPN Wide World of Sports Complex and features the latest in running technology and fashion, as well as renowned running experts like Jeff Galloway, the official training consultant for runDIsney.

Runners can register at www.rundisney.com.  There is reduced pricing for early registrants.  Below is pricing and the schedule of events for the 2013 Walt Disney World Marathon Weekend presented by Cigna.

The post 20th Anniversary Walt Disney World Marathon Registration Opens With New Elements Ahead! appeared first on WDW Radio - Your Walt Disney World Information Station by Lou Mongello.

As I’ve mentioned in my past few blog entries, my goal for 2012 is to run a marathon during each calendar month of the year in order to generate awareness and donations for The Dream Team Project.  Well I am happy to report that I survived marathon number two this past Sunday, February 12^th.  I completed the “26.2 With Donna Marathon”, run in Jacksonville, Florida in a time of five hours and fourteen minutes.  I’d like to briefly share with you the day’s experience, because it truly was amazing.

First off: this marathon weekend offers runners the choice of running the full marathon, a half marathon, or participate in a marathon relay.  I chose the full marathon – but I can tell you that the half marathon distance was extremely popular!  So let’s dive right in and talk about the course.  Then I’ll Tarantino this blog and backtrack to the Expo experience.

The course is very flat until the last mile…then you are exposed to Jacksonville’s version of Heartbreak Hill.  Since the hill is right near the end of the course, it truly is manageable.  You get to run along the beach, through the wonderful little towns, and experience small yet boisterous crowds all along the course.  It was an incredible feeling to have total strangers coming up to me as I waddled along the course, thanking ME for RUNNING.  Are you kidding????  It’s me that should be thanking YOU for YOUR SUPPORT!!!

As I walked out of the hotel which was wonderfully close to the start/finish line of the race alongside the Mayo Clinic campus, I realized that I may have bitten off a bit more than I could chew this Sunday morning.  As the doors swooshed open, cold air blasted me right in the face. Should have looked at the temperature before getting dressed….it was 28 degrees.  With a strong wind.  Which was currently whacking me in the face.  I ran upstairs to my room and changed into long pants, 3 shirts and a sweatshirt (which represented approximately 85% of the clothes I brought on the trip).  I never ran 26.2 miles in long pants before….but there’s a first time for everything I guess….

This marathon has grown substantially since it’s inception five years ago, and it’s growth can be primarily evidenced in the quality of the Runner’s Village.  What a great setup.  I cannot recall another marathon offering oranges, bananas, and freshly-baked chocolate chip muffins that immediately reminded me of the Boardwalk Bakery in Walt Disney World (a personal favorite of mine whenever I’m hanging out in La Casa de Walt).  What a great way to kick off a really cold morning.  The chocolaty goodness took my mind off the freezing temperatures, that’s for sure!

After I dropped off my bag (along with my sweatshirt – hello wind chill) and headed to the starting line, a couple of people asked me about the WDW Radio Running Team.  So I gave them the quick explanation of The Dream Team Project, and why running for the team means so much to me.  They, in turn, shared their own experiences running for another cancer charity…and it was wonderful to listen to the passion in their voices as they were so grateful to get an opportunity to do something to help a cause that was close to their hearts.

Before you knew it, the gun sounded and off we went!  The first five miles carried us in to the Jacksonville Beach area, followed by miles six through eight along the beach itself.  If it wasn’t so mind-numbingly cold, I would have really soaked in the incredible view.  By mile eight, we turned away from the beach and back on to town streets.  Miles nine through twenty one gave me a prolonged opportunity to enjoy the small towns along Jacksonville Beach.  Small yet sturdy groups of fans braved the cold and provided the warmth we all needed to continue waddling onward.  By the time we approached mile twenty two, we transitioned to running along a major roadway – J Turner Butler Blvd.  Shortly before reaching mile twenty five, a large hill greets the runners and makes them work extra hard to get to the finish line.  The last mile is basically a downhill coast to pay dirt.

There was plenty of water all along the course, but I would hope to see more Gatorade in future events.  The organization of the race itself was sharp.  Mile markers and directions were clear all along the course.  I truly recommend this race for someone that is looking to participate in a distance event without the feeling of pressure to reach a specific time goal.  I would rival the friendly atmosphere of this event to that of the Walt Disney World Marathon – only at a much, MUCH smaller scale.

OK – now that I’ve described the course, let’s go Tarantino and rewind to the afternoon prior to race day.

On Saturday morning I took a taxi right from Jacksonville International Airport to the marathon expo held in a convention center downtown.  It was a very well organized, thorough event, as speaker such as Bart Yasso and Jeff Galloway graced the stage at different times during the day, spreading their running knowledge base among the masses.  Mr. Galloway was particularly exceptional during his discussion of “how to stay motivated during the run”.  That subject really made an impression on me, as I lose motivation early and often during a race.  I become distracted and, as a result, I lose my rhythm.  Then the wheels come off my tractor-trailer in a hurry, turning me into a sweaty mess in an awful hurry.  After he spoke, I got to chat with him for a few minutes!  That was pretty cool!!  This marathon offers the kind of expo where conversations like this become possible.  I left with a fantastic amount of “swag”, and a huge smile on my face.

Any of you that have read my prior blog entries know that I have a passion for the ING New York City Marathon and ALL Disney races. However, I can honestly say that I will definitely run this race next year, since the experience was enjoyable, memorable, emotional and very motivational.  It would definitely be a great event to fit into your schedule on your way toward preparing for a Disney event!

Next up for me: marathon number three in my year-long odyssey: The Ocean Drive Marathon in Cape May, New Jersey on March 25^th, 2012.

In my next installment, I’m planning to offer up some tidbits on how to stay focused during your run, regardless of the distance.  Until then, make sure you double-knot your shoe laces, get out there and get moving!  And remember: you can do anything you set your mind to.  There are no limits.

If you’d like some information on The Dream Team Project or would like to make a donation to their amazing cause, please stop by the website:  www.wdwradio.com/the-dream-team-project  I’ve said it before and I’ll say it again: I really believe in what The Dream Team Project stands for.  It raises money for the Make-a-Wish Foundation, helping to grant the wishes of children suffering from life-threatening illnesses.  Being s former wish-granter for the NYC Chapter of the Make-a-Wish Foundation, I can tell you first-hand just how much of an impact this organization makes in the lives of children.  Please consider donating to this worthy cause.  Thanks!

A self-proclaimed Disney nerd, Joe Kolinsky also is a running enthusiast.  He has completed over 10 marathons and run 5 Disney races (including the 2009 Goofy Challenge).  When he is not running or dreaming of his next Disney vacation, Joe spends his spare time being a Dad and writing.  (You can follow his writings in his blog, entitled “Built for Comfort, Not Speed” at http://backofthepacker.wordpress.com/)

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