Sandra Hults, a CFW club member, was determined to participate in and complete the Walt Disney World Goody Race and a Half Challenge in January 2012. During the Fall Awards Breakfast in September of 2010 she challenged other members of CFW to join her in this effort.

The WDW Goofy Race and a Half Challenge consists of completing WDW Half Marathon on Saturday, 7 January 2012, and the WDW Marathon on Sunday, 8 January 2012.

CFW already the three members that have completed the change, Wayne Wright (all six previous races), Rob Carver (three races), and Helen Kwiat (one race). A group of six members have decided to join Sandy in her effort for the 2012 Walt Disney World Goofy Race and a Half Challenge.

NOTE: As of 7 August 2011 the Goody challenge is only 82% full. There still may be an opportunity to join Sandy and other CFW members in this challenge.

A Training Schedule

This training schedule was adopted using the Track Shack Foundation's Marathonfest training schedule for the Goofy Challenge. It was developed by the Marathonfest running coaches to train up distance running novice in about 30 weeks. The Marthonfest program starts at the beginning of June and goes until the WDW Marathon Weekend. The schedule shown below starts about eight weeks into that program and presumes you are already training for long distance efforts. It is currently being used by two CFW members who are also members of Marathonfest.

Week Ending Tuesday - Track Thursday - Road Weekend - Road Notes
August
13 & 14 2 or 3 sets of 800, 600, 400 3 to 6 miles of hills 8 miles Saturday, and
8 miles Sunday		 Track Shack Celebration of Running
20 & 21 2 to 3 sets of 1200, 400 3 to 6 miles of hills 10 miles Saturday or Sunday
27 & 28 6 to 8 sets x 800 at 10 km pace 3 to 6 miles, Tempo 10 miles Saturday, and
14 miles Sunday
September
3 & 4 1200, {1200}, 1000, 800, 800, {800}, 600, 400, {400} 3 to 6 miles of hills 8 miles Saturday or Sunday Labor Day Weekend
10 & 11 2 or 3 sets of 1200, 800, 400 3 to 6 miles of hills 10 miles Saturday or Sunday Rock 'n Run 5 km
17 & 18 4 to 8 x 800 at 10 km pace 3 to 6 miles, Tempo 12 miles Saturday, and
16 miles on Sunday
24 & 25 1200, 1000, 800, 600, 400 3 to 6 miles, Tempo 8 miles on Saturday or Sunday Miracle Miles, 15 km or 5 km
October
1 & 2 {1200}, 1000, 800, 600, {400}, 600, 800, 1000, {1200} 3 to 6 miles of hills 8 miles Saturday or Sunday
8 & 9 5 x 1000 at 10 km pace 3 to 6 miles of hills 12 miles Saturday or Sunday
15 & 16 4 to 8 x 800 at 10 km pace 3 to 6 miles, Tempo 12 miles Saturday, and
18 miles on Sunday		 UCF U Can Finish
22 & 23 2 sets of 4 to 8 x 400 at 5 km pace 3 to 6 miles of hills 10 miles Saturday or Sunday
29 & 30 2 sets of 4 x 1200 3 to 6 miles of hills 10 to 14 miles Saturday or Sunday
November
5 & 6 4 to 8 x 800 at 10 km pace 3 to 6 miles of hills 14 miles Saturday, and
20 miles on Sunday
12 & 13 2 or 3 sets of 800, 600, 400 3 to 6 miles of hills 10 miles Saturday or Sunday Founder's Day 10 km and 5 km
19 & 20 1200, {1200}, 1000, 800, {800}, 600, 400, {400} 3 to 6 miles of hills 10 to 14 miles Saturday or Sunday
26 & 27 4 to 8 x 800 at 10 km pace 3 to 6 miles, Tempo 8 miles Saturday, and
20 miles on Sunday		 Space Coast Marathon/
Half Marathon
December
3 & 4 2 or 3 sets of 1200, 800, 400 3 to 6 miles, Tempo 13.1 miles Saturday or Sunday OUC Half Marathon (Saturday)
10 & 11 5 x 1000 at 10 km pace 3 to 6 miles, Tempo 8 to 10 miles Saturday or Sunday
17 & 18 4 to 6 x 800 at 10 km pace 3 to 6 miles, Tempo 10 miles Saturday, and
22 to 24 miles on Sunday		 Jacksonville Marathon
24 & 25 1200, 1000, 800, 600, 400 3 to 6 miles, Tempo 10 to 14 miles Saturday or Sunday Christmas Weekend
31 & 1/1/12 2 to 3 x 1600 repeats at MRP 3 miles at MRP 8 to 10 miles Saturday or Sunday New Year's Weekend
Additional Information:
  • Tuesday - Track:
    • All distances are in meters.
    • Distances under 800 meters are normally at a 5 km race pace with a 200 meter walking rest.
    • Distances over 800 meters are normally at a 10 km race pace with a 400 meter walking rest.
    • Any sets are separated by a 1 to 2 minute standing rest.
    • Distances shown with braces { } are additional distances for individual who are used to longer distances.
  • MRP: Marathon Race Pace
  • Tempo: Tempo efforts are at 75% to 85% of maximum heart rate.
  • Warm-up and cool-down: Distances shown in training schedule do not include warm-up and cool-down.

Additional Tips

  • Additional cross-training is recommended and can consist of: Swimming, spinning, or rowing at a moderate intensity. Pilates, Yoga and Stretching are also recommended.
  • For a marathoner, a "long" run or walk refers to efforts over 14 miles. For a half-marathoner, a "long" run or walk refers to efforts of 10 miles or more. But truly, distance is all relative. Any time you experience a "new" distance, regardless of how long it is ...it is a "long" run or walk. It is these efforts that build endurance, expand your aerobic base, and teach your body to burn fat as fuel. The primary goal of a long effort is simply completing the distance. Turn your focus away from the pace, especially if this is a "new" mileage distance for you. Focus on your hydration, your nutrition, and your form (especially as you get tired).
  • Long efforts also build mental toughness because they challenge our will and our physical abilities. Make a plan NOW for how you will handle any negative thoughts or discomfort. If you notice negative thoughts entering your head, take in some nutrition! This can be a sign that your blood sugar levels are dipping low. Eat some food, or drink some sports drink, and continue taking in nutrition at shorter intervals to ensure your blood sugar levels rise. You should also come up with a positive mantra, which is a saying you can repeat to yourself, when that little voice appears inside your head urging you to "just quit".
  • Long training efforts are the time to figure out your nutritional plan. This requires experimentation ...what works for one racer may not work for another, so it's up to you to figure it out. Following some general guidelines will help ...like eating breakfast before the race! You have to get up early anyway, so prepare for success by getting up early enough to eat some toast with peanut butter, an energy bar, sports drink, water, and coffee. Most runners need to take in about 250 to 300 calories before the race. Then, come to the race with your race fuel in hand! Long efforts, especially for walkers, require fuel intake along the way. Plan on eating something every couple of miles ...like 1/2 a package of gu or gel, some jelly beans, blocks, or even "real" food like peanut butter crackers or pretzels. And, it is most important to come to the run WELL HYDRATED! Remember to take in tons of fluid in the week before the long efforts!

Have a Great Race