Running Back to Back Races

Running back to back races has become pretty popular. In fact, Runner’s World posted an article in the September issue on two-timing:  running two races in one weekend.

Like the Goofy Challenge. Have you ever raced back-to-back?

This weekend I’m not doing 39.3 miles; only 9.3 miles, but I’m still a two-timer. Saturday, I’m running the Mud Factor 5k and obstacle course with friends. We are aptly named Team Hershey Squirts. (Team Shart was a close second).

The awesome folks at Family Fan Club customized race day t-shirts for us. I think they captured our (muddy) theme well, don’t you?

I’m looking forward to this race–I’ve never done a mud run before!

Sunday, the Omaha Corporate Cup 10k is held which raises funds for the American Lung Association. It’s an out and back course with over +10,000 participants.

Back-to-Back Racing Strategy:
The Runner’s World article advises to restock, restore, and replenish in between events. Meaning you need to replace your glycogen stores post-race and hydrate, hydrate, hydrate!

Cooper knows a thing or two about recovery in the form of peanut butter. He’s an excellent coach.

Training Plan:
I haven’t been following a standard protocol. What I am doing is depending on the combination of CrossFit and running I used for the Hood to Coast Relay to power me through.

The recent programming at CrossFit Omaha has been ideal for running. Here are some examples:

Workout 1:
Run as far as possible in 1 minute. Turn around at the whistle and run back.
2 minute rest.
10 overhead squats (63 lbs.)
Repeat 4 times.

Workout 2: (leg strength)
21-15-9 reps for time of:
Dumbbell Squat Jumps (15 lbs. dumb bells)
Kettlebell Swings (1 pood or 32 lbs)

Workout 3:
10 Power Cleans, 99 lbs
Run 400 meters
7 Power Cleans, 99 lbs
Run 400 meters
5 Power Cleans, 99 lbs
Run 400 meters
3 Power Cleans, 99 lbs
Run 400 meters

The prescribed WOD’s have much higher weights, but this is where I am right now.

You can see the variation in just 3 workouts. I’m not only practicing CrossFit, but combining it with running and teaching circuit training (similar to my HIIT workouts). Remember, I’m a jack of all trades, master of none!
And, burpees are a nice (or not so nice) anywhere exercise to add to my training. Yes. We do quite a bit of those in my classes and in CrossFit.

Would I recommend this approach to everyone?
Certainly not.

It depends on your goals. If I was aiming to PR in the 5k and 10k, then I would obviously focus more time and days to running. Simple as that. However, my overall fitness takes precedence over running times at this moment. That could easily change. But, I enjoy doing something different every day which is why CrossFit appeals to me. Accordingly, I transfer that philosophy to my classes.

I also do not believe one form of fitness is for everyone. Choose something that gets you moving. If you haven’t already, check out Miss Zippy’s post on Calling a Truce.

Will I Survive?
I was pleased with my Hood to Coast paces over +15 miles, so I plan to embrace the challenge and roll with it!

Your turn:
Would you run The Goofy Challenge?

Have you ever trained by not-training?


  1. Lol that last photo of you is epic!
    Erica { } recently posted..Questions for RunnersMy Profile

  2. i love this. I know so people actually use races to train through their next. James has done it lots. But you need that non race mentally too. I’m saving these workouts. Come train me!
    lindsay recently posted..What I’m Enjoying Wednesday: VLOGMy Profile

  3. I’m training for a new event in Nebraska called the Double Half Mary–back to back half marathons! It should be interesting!

  4. My friend is running the Goofy Challenge for his 30th birthday. I can’t say I’d ever want to, but I am running two marathons two weeks apart this year, so I guess I can’t say never.
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  5. I was planning on doing the Goofy Challenge, but decided to post-pone… That shit is expensive! lol

  6. I’ve never been a 2-timer, but it sounds fun. Maybe not the Goofy Challenge, but something more like your weekend would be up my alley. Of course, I have done a Ragnar, so that’s kind of like 3-timing, right? 🙂
    Clarinda recently posted..What is Beauty?My Profile

  7. I havent doubled up on road races yet, the keyword here is YET.

    I like how you mix it up! doing the same ol’ routine gets old and cross training keeps things fun.

    …haven’t drank the Crossfit cool-aid yet, but it’s tempting.
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    • Sounds like there is a possibility! 🙂 And, I’m not about pushing CrossFit onto people at all–but if one is bored with their workouts, this is the remedy! 🙂

  8. I think I will add the Goofy Challenge to my overall bucket list. Right now I’m trying to become a runner and have set a goal for myself of finishing a 1/2 Marathon with a 12 minute mile in 2015. Right now I have a 20 minute mile so I have a little bit of work to do.
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  9. This will be my 5th year doing Goofy’s Challenge…I am hooked! Last year I did the 5k, half and full marathon~ I haven’t yet worked up to the back to back 26.2’s but maybe one day.

  10. LOVE this lady! I too am running a 5k mud run this saturday – the “Pretty Muddy” and can’t wait!!

    I am more of a lifter/crossfitter/HIIT workout gal – but I do like the occasional run! Gotta do what you love 😀
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  11. I totally agree with your approach to fitness, especially, the point about the variation in CrossFit–definitely keeps workouts interesting and it seems to help me avoid injuries. Well done!
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  12. Hahaha you gotta love the hershey squirts…great name and great shirt design!
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  13. What sort of running schedule/workouts have you been doing in addition to Crossfit?

    • a few short runs like 4-5 miles during the week and a longish one on the weekend…less then 10. Like I had mentioned, I haven’t been following a set plan 🙂

  14. I am not a HUGE runner but I am thinking for 2013 I want to run a 5K because why the hell not! Running TWO races WOW I am so inspired beyond belief right now I might just do a Goofy Challenge 🙂 Love and Shine CourtStar
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  15. I would LOVE to run the Goofy someday. I have looked into it before, but it is just so expensive to get down there. I do have a Disney vacation savings account so one day when the girls are older I hope to make it happen! I did just register for my next challenge…the GOATZ 50K Trail Run here in Omaha on October 28th. Only bad thing is its the week after my full marathon…oh well! My only goal is to finish it…no time in mind. I think it might be a little out of my league since I have only been on the trails twice thus far. I’m always up for a challenge though!
    Missy Kneifl recently posted..Happy 4th Birthday Lily RoseMy Profile

    • that would definitely be a bucket lister!! you should do it! I’m excited for you and your first trail race!! See you Sunday!

  16. I just started getting my head in the game for a 10 mile race coming up. So I guess you can say I’ve been training without training! I’ve learned to “never say never” because that phrase always bites me in the rear, but I don’t have any desire to run the Goofy Challenge,…..right now.
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  17. I ran the Goofy challenge this year. It was my first marathon and such a wonderful experience. I love Disney races. All those character “picture stops” make the hours fly by. I couldn’t imagine going down there again for marathon weekend without doing both races!

  18. well, you know i was crazy enough to do the goofy challenge-but it was for a good cause (TNT). I would do back to back races again-probably not marathons-but i would okay to run back to back half marathons. i don’t think either would be for time.
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  19. I have trained by not training. I’m actually doing that now. Doctor said my over-training was hurting my health- fatigue, weight gain, tendon and fascia injuries… not pretty. My new course of action is limited training for max aerobic heart rate. NO WODS! NO INTERVALS! NO HILLS!

    Your team shirts were inspired. We’ve never done that thou we always talk about it. I don’t know if I would do Goofy, but I did do the Outer Banks challenge. It’s an 8K on Saturday followed by the half/full on Sunday. It’s my all time favorite race and the bling is spectacular!


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