Yikes this is coming up fast! With the exception of about a week and a half, where I was just a lazy log and didn't do much of anything - I have continued to run 3 times a week with cross training of walking/biking on off days. I wish I could lift or swim, but I am currently dealing with frozen shoulder (which absolutely is one of the worst things I have ever had to deal with).
Now I'm getting worried about the sweep bus. Has anyone ever been "swept" at a Disney race? Is it at the 16 min. pace??
First of all - don't worry, especially at this point in time.
You are doing all the right things and your focus should be on getting the miles in. I would add focus to the two mid week runs besides 'run 45 minutes' or some variant of that. Find a hilly part of town and run intervals up a fairly steep hill. Even running a parking garage early on a weekend day will work for flat landers. Alternate that with intervals on the local track or the block around your house. Run one lap or 10 or so houses at a pace that makes you feel as though you could only say a couple words per breath. Then jog or walk about the same distance and repeat.
Do one of these a week or alternate or even both a week and alternate weeks. Start off small; say 4-6 intervals, then add one interval a week.
January is much cooler than now, so the coolness of the season will give you a pick up in speed.
Another thing in your favor is the general gain in fitness. You will improve pacing by just finishing the schedule.
As you run your long runs, practice great form. Head up, shoulders back and arms swinging with hands near the waist. (or as best you can with shoulder). You stride should be of a comfortable length, but not so long as to force you to land on the heal. Look about 15-20 feet in front of you. Your chest should be open and you have a feeling of being pulled by a string from your sternum. Every so often take in a nice deep cleansing breath. Smile
Finally, The Disney sweep is rather loose. It does not mean that this year they will not clamp down and strictly enforce the 16 minute pace everywhere , all the time. It means that in general, it is a little less than rigid. Saying that, I would do everything to train to at least a 15 minute pace then rely on the fact that race day will give you a 30-60 second a mile boost.
For those who wonder....
The sweep clock is based on a 16 minute pace and the clock starts when the last runner crosses the start line. Basically, if the last runner crosses the start line at 6:20, the sweep time for mile 1 would be 6:36, mile 2 6:52...
Generally the hard points for sweeping are in the TTC area (mile 4), Leaving MK (mile 6.5), passing the Dopey Lot (mile 8) and not getting to Epcot Dr in time (mile 10). The hard points are where the course enters a roadway from non-public paths or at certain other points.
There is also a mobile van that does follow the parade. It is my understanding that these guys set up on mile markers but are generally at a point where you are well above 16 minute miles.
Finally, it is a general belief that once one passes mile 10 that they are left to finish - as long as they are making good progress. This last point has not held true on the traditional last point of sweep in the marathon so I would not count it as fact every year, every time.
I may have answered more than just your fear. I wanted to let you know that you are more than capable of finishing well within the bounds of the race.... just keep up the great work.
On a personal note, I had rotator cuff surgery 19 days pre-Goofy 2007. It is possible to train and do well with a bum shoulder. I would have it looked at as it will hinder your stride and possibly open you up to a running injury.