Whoops! Missed out on a few weeks since it was Easter and well...life. Hope you all had a great holiday!
I've been sticking mostly to my plan, eating better, and getting in long runs (no, the short ones have not been happening like they should). As one would expect when you stupidly ramp up mileage too quickly, I found myself injured and needing extra rest.
Sunday: Taugh HIIT (kind of--I really rested more than taught)
Monday: taught Fit Fun Kids and gave the knee a rest!
Tuesday: Insanity Max 30
Wednesday: Insanity Max 30, taught FFK, Pump & Foam Roll and Stretch
Thursday: Insanity Max 30
Friday: Insanity Max 30
Saturday: Insanity Max 30 (had to make-up from Monday), 9 mile walk/run
One more week of training hard, then I'm going to start really taking it easy and focusing on getting race day ready. We're hitting the parks before the half marathon (which is not preferred, but it works). I'm going to plan on a Wednesday workout while we're at Disneyland, plus I'll be running the 5k on Friday. This in additional to all the walking, and of course, the half, will be plenty of exercise for the week.
If I can, I'm totally going to brag on myself! I really focused and used this trip as motivation to get myself back to pre-pregnancy weight. I am, and I'm probably in even better shape. For once, I am not worried about family pictures, wearing shorts, or buying a new bathing suit. I'm excited! It's seriously the BEST feeling ever. No, this half marathon is NOT going to be pretty, but the rest of the trip is going to be awesome! The best part is I earned it!!!
Sunday, April 30, 2017
Saturday, April 22, 2017
So You Want To Run Disney--Part 5: Your Costume
UPDATED: APRIL 2017
We are getting closer and closer to race day. Now, it’s time for some of the final considerations when running Disney. This post might not be for everyone, but many (if not most) people wear costumes to a runDisney race. I always have, and I have never regretted it! I even can get my family to wear costumes, and sometimes we theme it out together.
You will want to start planning your
costumes at least a month in advance (or if you’re like me, you’ve got the next
year planned and then sometimes end up executing the morning of...yes, true story!). You can get many accessories
for race day at the expo, but I try to be 100% sure I have everything before I
arrive. You never know if they will run
out of a size or not have the right color.
I have done it, so it’s most definitely not impossible, but if you’re a
worry-wart like me, it’s best to plan ahead. If you are really planned, you can purchase
your next “set” of costume accessories at a previous race’s expo! Also, check your favorite retailers (like some I give a shout out to below). More and more they are allowing you to pre-purchase products and choose 'expo pickup' to save on shipping. Then there is no guess-work or risk!
I have a few rules of thumb: First, my “base” of the costume is ALWAYS
running gear! I have my favorites, but
that is for another post. This has
worked for me, especially in terms of comfort and reliability. I will purchase specific colors to work with
my costumes, but I stick with tried and true brands and styles. Second, I scour the sales at craft stores to
try and get the best price. You can make
a tutu EASILY, and if you have any sewing skills, costumes can be a
breeze. I have little, but have managed
to make many costumes without touching a sewing machine. Third, shop the clearance costumes after
Halloween, if it fits in your schedule.
Yes, I have flat out purchased costumes too. This is also great for some simple
accessories. Fourth, make it cheap—which
is an extension of 2 & 3. Why? Yes, I would rather spend money on other
things, but more importantly, if a costume piece isn’t working, I want to feel
no guilt in tossing it in the trash if it starts to annoy me. Finally, I base the complexity of the costume
off what my goals are and the distance of the race. My Figment tail would have driven me NUTS
over 26.2 miles, but it was fine for the 5k.
A few more thoughts: Try it out before race day. I will admit, I don’t do this for every
piece, but for anything touching your body/skin, you have to give it a trial
run. This is why I suggest at least a
month lead time. I learned this the hard
way at the WDW Marathon. I waited too
long to purchase my shirts and ended up with chaffing that was KILLER. It took months to heal (I started to think I would always have this permanent reminder of the Dopey
Challenge and my poor planning). Yes, I
tried it for a few miles, but after getting sweaty over close to 5 hours, my 4
mile trial was useless. Head gear is
another thing you have to be willing to try, especially if you spent good money
on it.
Here are some of my favorite brands for
pieces of costumes (and no, I get no incentives for writing about them, I just
genuinely love their products and use them often to make costumes):
We are getting closer and closer to race day. Now, it’s time for some of the final considerations when running Disney. This post might not be for everyone, but many (if not most) people wear costumes to a runDisney race. I always have, and I have never regretted it! I even can get my family to wear costumes, and sometimes we theme it out together.
You will want to start planning your
costumes at least a month in advance (or if you’re like me, you’ve got the next
year planned and then sometimes end up executing the morning of...yes, true story!). You can get many accessories
for race day at the expo, but I try to be 100% sure I have everything before I
arrive. You never know if they will run
out of a size or not have the right color.
I have done it, so it’s most definitely not impossible, but if you’re a
worry-wart like me, it’s best to plan ahead. If you are really planned, you can purchase
your next “set” of costume accessories at a previous race’s expo! Also, check your favorite retailers (like some I give a shout out to below). More and more they are allowing you to pre-purchase products and choose 'expo pickup' to save on shipping. Then there is no guess-work or risk!
My costume planning always starts with a
trip to Google Images to get inspiration.
I often will use the theme of the race to inspire me as well. I know, I know, it’s not the most creative,
but hey, I like it, so who cares! There
really are no rules. If you want to be
unique, veer away from the theme. Mickey
and Minnie are always popular. And yes,
I do recycle costumes.
 |
| From the Halloween Store |
 |
| Mickey & Minnie--classic! |
 |
| Yep, the blue shirt chaffed BAD |
I will not compromise my favorite shoes
to match a costume. Some people will,
but my shoes are the most important part.
I will, though, get socks to match my costume.
Always pack your costume in your
carry-on. I’ll get into this more during
the packing post, but it’s so important, I’ll tell you twice!
And last but not least—HAVE FUN! Don’t be shy.
No one will judge you for wearing a costume, especially at a runDisney
event. It doesn’t have to be the most
extensive costume ever, even just a sparkly skirt and some ears will do.
 |
| Not the best pic, but LOVED the costume! |
Wednesday, April 19, 2017
So You Want To Run Disney--Part 4: Planning Your Race-Cation
UPDATED: SEPTEMBER 2020
Now we are rockin’ and rollin’ toward our next runDisney race! You’ve decided on a race, got registered, and have a training plan in place to make all your running dreams come true. So, what’s next? Well, unless you are lucky enough to be Mickey’s neighbor, a runDisney event is usually coupled with a race-cation! This means it’s time to sit down and get planning!
That being said, I LOVE planning my
Disney vacations! It’s not stressful to
me at all! Even when I use a planner (because supporting small businesses is important to me), I do most of the planning on my own. I really think planning
itself is half the fun. My parents
trained me well; they were expert Disney travelers and taught me everything I
needed to know. I’m going to try and
break it down into steps to be sure you cover all your bases. There are some big differences between the
World and the Land, but I’ll try to keep it brief. This blog post will also serve as an
introduction to many, many more we have planned on race-cations: hotel reviews,
restaurant reviews, etc. Enjoy, and feel
free to ask questions! I’m sure I’ve
missed something along the way! Special note for 2020: Of course, timelines and details have changed (hopefully temporarily) with the impacts of Covid-19. I've tried to meld as much together as possible, but things change so rapidly. Be sure to confirm dates and details with the disney official sites.
Step Three: Book your flight & hotel. Personally, at Walt Disney World we tend to
stay on property while at Disneyland we tend to stay off property. Here at Disney Runs in the Family, we have many reviews of hotels to help you find your perfect fit for your
race-cation (and have more to come). Stay tuned! There were times when only select hotels ran buses for races at WDW. Be sure to confirm on the official site, though now buses run from all the hotels for the races. Disney will require a $200 deposit, but it’s fully refundable if you
find a better deal. If you chose off property, we also have had great experiences with Hilton Bonnet Creek, who also offers race day transportation for half and full distances. At the Land, there is something to be said about the whole wake up, roll out of bed, and stroll to the start line just a few strides from your hotel room, though, so don't write off staying on property if the budget is there!
Step Six: Book your dining
reservations. This is my favorite
part! If you are going to the World, you
will be able to book dining 180 days in advance (60 days in Covid times). The Land is 60 days in advance. I love to eat at Disney. I love to eat at Disney even more than I love
to run at Disney. We are have many food reviews on this blog to get into specific eats we love. For now, just please take advantage of all
the great restaurants available. And
make reservations early, because you want to have control over your pre- and
post-race nutrition even more when you run.
The last thing you will want to
do the day before your big race is walk from restaurant to restaurant trying to
find an available table. Personally, I always plan a table service meal for lunch the day before a half or longer, then keep it light the rest of the evening. This is usually the first meal I plan out.
Step Seven: Book your transportation to
your hotel. If you are flying, you will
have to figure out how to get to Mickey’s house. If you’re at Walt Disney World and you’re
staying on property, book your tickets for the Magical Express. They take care of everything!!! They will pick up your bags from the airport
for you and transport you to your resort.
A few hours later, you bags magically are delivered to your room. The best is it’s all for free with your
resort stay. In Disneyland, you’ll have
to get more creative. There are many
reliable shuttle services that can take you to your resort. We've done the "not so magical" express from Orange County airport (no, that's not REALLY the name, it just isn't quite like WDW), have taken a cab, an Uber, even Super Shuttle. Now that we have Robby, we have to be a little more pre-planned to deal with car seats. Bottom line: unless you have other things in
your plans, I personally don’t think you need a car at Disney. Others may disagree, and have valid reasons,
but I’d rather let someone else do the driving!
Now we are rockin’ and rollin’ toward our next runDisney race! You’ve decided on a race, got registered, and have a training plan in place to make all your running dreams come true. So, what’s next? Well, unless you are lucky enough to be Mickey’s neighbor, a runDisney event is usually coupled with a race-cation! This means it’s time to sit down and get planning!
First, a shout out to all the vacation
planners out there! I know a lot of
people use vacation planners/travel agents when planning their trips. I know a lot of travel planners who have helped me get tickets and vacation packages myself. There are more and more sprouting up, too,
that know a ton about planning a Disney vacation during a race weekend. If that is how you choose to go, by all
means, find one you are comfortable with and let them take the “stress” of
planning out of your hands!
That being said, I LOVE planning my
Disney vacations! It’s not stressful to
me at all! Even when I use a planner (because supporting small businesses is important to me), I do most of the planning on my own. I really think planning
itself is half the fun. My parents
trained me well; they were expert Disney travelers and taught me everything I
needed to know. I’m going to try and
break it down into steps to be sure you cover all your bases. There are some big differences between the
World and the Land, but I’ll try to keep it brief. This blog post will also serve as an
introduction to many, many more we have planned on race-cations: hotel reviews,
restaurant reviews, etc. Enjoy, and feel
free to ask questions! I’m sure I’ve
missed something along the way! Special note for 2020: Of course, timelines and details have changed (hopefully temporarily) with the impacts of Covid-19. I've tried to meld as much together as possible, but things change so rapidly. Be sure to confirm dates and details with the disney official sites.
Step One: Set your budget. Is this going to be your one big vacation for
the year or just a long weekend? Many
times the budget makes that decision for you.
Keep in mind you will want to set aside some extra cash for spending at
the expo, in addition to flight, hotel, theme park tickets, food, and souvenirs.
Step Two: Set your dates. Check out when the expo opens and how far in
advance you want to arrive. I personally
choose to put my run at the start of the vacation, and I would recommend that
for most people. I do not want a week of
park hopping to wreak havoc on my legs before the race. I also love to go to the parks to show off my
bling when I’m done, so I have to plan at least one park day post-race. The final consideration is time changes. Whether it's east to west coast or reversed (I've now done both since I lived in Vegas and now live in New York), I sometimes give myself an extra day to
adjust.
 |
| French Quarter |
For flights, we also always try and book
direct flights to cut down on travel time.
For the World, you’ll want to fly into Orlando. For the Land, either Orange County or LAX
will do, but OC is a lot easier to navigate. It just may also mean a higher ticket price, unfortunately.
Step Four: Book your tickets. Again, with our on/off property preferences,
at the World, we usually package the tickets with the room. Check for discounted tickets for
runners. GET Travel is the preferred
travel agency for Disneyland, and they offer great discounts during race
weekends (when they were running). For Disneyland, I always recommend
the park hopper option. It’s very easy
to go from one to the other. Disney
World is a little trickier. If you are
not planning jam-packed days, a single park ticket might be the best option, as
it will save some cash. Also, never
forget the option of annual passes. If
cost effective, these can be a great option, and you get the benefit of early
registration for runDisney events! There are a bunch of different types of passes, so check blackout dates (which often occur during race weekends) and do some runDisney math!
 |
| Always plan a celebration! |
Step Five: Start planning your
days. This applies a little more to the
World than the Land, especially if you plan on making “ADRs” (advance dining
reservations). I’m not one who thrives
on spontaneity, so I plan, plan, plan! I
like to know where I’m going on what day, so get out a calendar and start
mapping it out. Don’t forget about the
expo and early nights before your race.
If things like the fireworks are a must, that is something that you will
not want to do right before the race. Also,
you’ll want to plan the day(s) prior to race day as “easy” park days to save
your legs. Planning your activities for
a race-cation can require just a little more thought. All that said, Disneyland can be planned a
little looser, even for me J
 |
| Carb-Loading at Mama Melrose |
 |
| On the Magical Express! |
And there you go, a perfectly planned
race-cation! As you approach race day,
there is some more planning, but we’ll leave that for future posts. Do all this, keep up with your training, and
I guarantee you’ll have an amazing runDisney experience.
Did I miss anything? Do you have any other planning tips? Connect with us on Facebook, Instagram, or
leave a comment here! We’d love to hear
from you!
If you missed parts 1-3, check them out HERE
Sunday, April 9, 2017
Week In Review: 4/9/17
Another week of training in the books, and one more week closer to the Tink Half. EEK! I have to say I haven't been thrilled with my running progress. I think I'm being slightly unreasonable in my expectations of how easy (or...more like hard) getting back into running was going to be. I have no base and I'm trying to ramp up mileage really quickly. It's really a recipe for disaster, but here I am, plugging away anyway. Here's my workout progress from this past week:
Sunday: Taught HIIT
Monday: Insanity Max 30, Taught Fit Fun Kids
Tuesday: Insanity Max 30, Taught BodyPump
Wednesday: Insanity Max 30, Taught Fit Fun Kids, Pump Express, and Roll & Stretch
Thursday: Taught BodyPump TWICE (ouch!)
Friday: Insanity Max 30
Saturday: 6 mile run
I did some extra rolling and stretching in there as well. I'm still needing to focus on recovery. This week marks the end of the first month of Insanity Max 30. Next week I start on the second calendar, and I'm a little scared. These workouts are really challenging so I can only assume it's going to get harder. I also am teaching a lot next week because it's Spring Break here, which means lots of vacations.
On the Tink vacation planning side, we FINALLY got our reservations squared away, got all the race fees paid, and started to plan more of the details of the trip. I really can't wait for this vacation. Robby is a little toddler now and I can't wait to see how he does at Disneyland! He loved it as an infant (especially the characters) so I can only imagine his love is going to grow as he 'gets it' a bit more. I also can't wait to see my fellow runDisney nutty friends! Is it too early to start packing?
Sunday: Taught HIIT
Monday: Insanity Max 30, Taught Fit Fun Kids
Tuesday: Insanity Max 30, Taught BodyPump
Wednesday: Insanity Max 30, Taught Fit Fun Kids, Pump Express, and Roll & Stretch
Thursday: Taught BodyPump TWICE (ouch!)
Friday: Insanity Max 30
Saturday: 6 mile run
I did some extra rolling and stretching in there as well. I'm still needing to focus on recovery. This week marks the end of the first month of Insanity Max 30. Next week I start on the second calendar, and I'm a little scared. These workouts are really challenging so I can only assume it's going to get harder. I also am teaching a lot next week because it's Spring Break here, which means lots of vacations.
On the Tink vacation planning side, we FINALLY got our reservations squared away, got all the race fees paid, and started to plan more of the details of the trip. I really can't wait for this vacation. Robby is a little toddler now and I can't wait to see how he does at Disneyland! He loved it as an infant (especially the characters) so I can only imagine his love is going to grow as he 'gets it' a bit more. I also can't wait to see my fellow runDisney nutty friends! Is it too early to start packing?
Saturday, April 8, 2017
So You Want To Run Disney--Part 3: Training
UPDATED: April, 2017
I struggled with the next step; do you start training or do you plan your race-cation? I finally settled on training, because it would just be much easier to write than planning your race-cation :) If you missed Part 1 (choosing a race) or Part 2 (registration), check them out HERE (part 1) and HERE (part 2). Now, onto the really hard part: training.
First, let's get serious: you need to train! Obvious, right? Not as obvious as you might think, if you judged this statement by what you hear before, during, and after races in Disney. I love runDisney because they are so open and welcoming to new runners and runners of all levels. I love it because these races are focused on FUN. I think, though, that with that acceptance and fun comes a "nonchalant attitude" toward the training part. THAT, I have issues with for many reasons. So, before you come after me with pitchforks and fireballs, hear me out :)
Couple of reasons to train: First, your body is not meant to wake up and run a marathon. I don't care how many Zumba classes you take (and I'm an instructor, so yes, I do know that those classes are a great workout), it's not the same as pounding the pavement. In order to run safely, you need to put in the training miles and gradually work up to longer distances. There are many benefits, cardiovascularly, muscularly, etc. that occur during this gradual build. Second, you want to have FUN, remember? Isn't that a main reason why you plunked down the big bucks to run at Disney? I promise, the race will be so much more fun when you are properly trained and not in misery every step. Third, remember that Disney part? I find no greater joy than celebrating with your medals in the parks after the race! You will want to train so that you are not miserable getting in and out of Space Mountain with your friends and family. Finally, the sense of accomplishment is so much greater when you have really put forth effort to get there. Finishing any race is a huge accomplishment, but the journey to the start line is as well. That victory is so sweet when it's paired with the memory of those mornings you didn't hit the snooze, those bad runs that made you doubt yourself, those great runs that gave you confidence, and each and every mile you logged to make it to the finish.
<Stepping Down From My Soapbox> Okay, I hope I have you convinced that training is important.
Here are some things to get you started.
1. Take Inventory. Where are you starting from? Have you never run before? Are you coming off another race? Are you attempting a new, longer distance? Will this race be a challenging distance? What is your goal?
2. Set your goals (and yes, I mean goals). Is your goal to finish? Are you aiming for a PR (personal record)? I like to set 3 goals; I got this idea from an article in Runner's World a while back: one I absolutely will accomplish (finish the race), a second that is fairly reasonable but still a challenge (run negative splits), and a third that is the "perfect" goal, the big one (run a half in under 2 hours). This helps so that I have a few focuses for the race. For example, during the 2013 Disneyland Half Marathon, the temps were HIGH! I knew a PR was out of the question--it just wasn't safe. Instead, I focused on my first two: finish, negative splits. I still felt like I accomplished a lot of what I had set out to do.
3. Find a training plan that fits into your goals. Some of my favorites are Hal Higdon and Jeff Galloway. I have used them both in the past with great success. This year, I am thinking of adding Hansons Running as well. Couch to 5k is awesome for beginners getting ready for the 5k races. These plans will work well for most runners.
4. Map it out! Get out your calendars! Put in your race day(s) and start counting backwards. Do you know of any major plans mid-training? Account for those too. I've run enough that I even sometimes mash up some training plans to come up with my own. If you do that, some general rules of thumb: increase your weekly mileage by no more than 10%, be sure to give yourself rest days, don't try to load up your calendar. You always also have the option of hiring a coach. They will create a tailored plan based on your current fitness and goals, and help you stick to that plan.
5. Train!!! Then train some more!!! Do what is on your plan!!! It sounds easier than it actually is. Life gets in the way sometimes, and that's okay. Try to get in 80-90% of your scheduled runs. If you need to skip one here and there, try to at least get in all your long runs. Those short runs are important too. Personally, I like to keep a log. It keeps me honest and keeps me motivated. Also, don't keep wavering between plans. I only learned of people doing this since I started coaching others. Who knew? Lots of runners spend hours researching, reading, and then, to their disadvantage, flip flopping between a bunch of plans. The best plan is the one you stick with, so pick it and stick to it. Yes, you can get tips and make modifications, but don't be tempted by every blog post or pinned article to find.
6. Rest. What? Didn't you just say to run? YES, but remember this golden rule: your body gets stronger during rest. That is when your muscles rebuild. Here a little anatomy lesson for you--when you exercise, you create little tears in your muscles. When you rest, these tears repair stronger. Rest makes you stronger--but you still have to run first :)
7. Train everything, from your head to your toes! This is an essential part of training. You are not just training your legs, but you are also doing a dress rehearsal for everything else. What kind of fuel will you use? What will you wear? When do you need to replace your sneakers--and at what point in training will you do so? Try everything you can so there are no surprises on race day.
8. Strength train, too. Yes, many people will say this is not necessary, and it might not be. I, however, have had some injuries in the past, and I notice a significant difference in my pain levels when I do focused strength training. This needs to be individualized, so if you are not confident in your knowledge, do some research. You may even consider hiring a personal trainer or consulting with a physical therapist. While strength training isn't likely to "improve" your running speed/skills, it will do wonders to correct imbalances or weaknesses. Those imbalances and weaknesses can come back to haunt you in the form of injuries as you ramp up mileage.
9. Stretch. Yes, I even put this in my training plan. Pick your poison: The Stick, a foam roller, just good old-fashioned stretching. This with help reduce soreness and helps to break up adhesions in your muscles and fascia.
Wouldn't it be nice to have a clean 10-item list? Well, it would, but this is all I've got for now :). BUT HERE'S THE EDIT! Now I have a 10th item!
10. Hire a Coach or Find an Accountability Partner. This is a lessen I learned both as a running coach and as an online health & fitness coach. Accountability works! You can have the best plan in the world, but if you don't stick with it, you will fail. It's important to have someone who you can ask questions to, get help from, and keep you on track when you want to falter. If you are interested in a coach, please reach out! I'd be happy to help, either by coaching you directly or, if it's not within what I feel I can do, refer you to another trusted coach.
I hope this helped guide you in starting to train. Comment below with any questions or training tips you might have. We'd love to hear from you!
Here are some links to training plans:
www.halhigdon.com
www.jeffgalloway.com
www.Hanson-running.com
www.c25k.com
Disclaimer: I'm giving this advice as one runner to another. I am an RRCA certified running coach, a certified personal trainer and group exercise instructor. When I wear those hats, however, I design plans specific to the client. I am not a doctor...and won't be anytime soon. If you have any high risk needs, please work with medical professionals to be sure you are safe in your approach to training. You should consult a doctor before beginning any exercise/training program.
Up next--Part 4: Planning Your Race-Cation
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I struggled with the next step; do you start training or do you plan your race-cation? I finally settled on training, because it would just be much easier to write than planning your race-cation :) If you missed Part 1 (choosing a race) or Part 2 (registration), check them out HERE (part 1) and HERE (part 2). Now, onto the really hard part: training.
First, let's get serious: you need to train! Obvious, right? Not as obvious as you might think, if you judged this statement by what you hear before, during, and after races in Disney. I love runDisney because they are so open and welcoming to new runners and runners of all levels. I love it because these races are focused on FUN. I think, though, that with that acceptance and fun comes a "nonchalant attitude" toward the training part. THAT, I have issues with for many reasons. So, before you come after me with pitchforks and fireballs, hear me out :)
Couple of reasons to train: First, your body is not meant to wake up and run a marathon. I don't care how many Zumba classes you take (and I'm an instructor, so yes, I do know that those classes are a great workout), it's not the same as pounding the pavement. In order to run safely, you need to put in the training miles and gradually work up to longer distances. There are many benefits, cardiovascularly, muscularly, etc. that occur during this gradual build. Second, you want to have FUN, remember? Isn't that a main reason why you plunked down the big bucks to run at Disney? I promise, the race will be so much more fun when you are properly trained and not in misery every step. Third, remember that Disney part? I find no greater joy than celebrating with your medals in the parks after the race! You will want to train so that you are not miserable getting in and out of Space Mountain with your friends and family. Finally, the sense of accomplishment is so much greater when you have really put forth effort to get there. Finishing any race is a huge accomplishment, but the journey to the start line is as well. That victory is so sweet when it's paired with the memory of those mornings you didn't hit the snooze, those bad runs that made you doubt yourself, those great runs that gave you confidence, and each and every mile you logged to make it to the finish. <Stepping Down From My Soapbox> Okay, I hope I have you convinced that training is important. Here are some things to get you started.
1. Take Inventory. Where are you starting from? Have you never run before? Are you coming off another race? Are you attempting a new, longer distance? Will this race be a challenging distance? What is your goal?
2. Set your goals (and yes, I mean goals). Is your goal to finish? Are you aiming for a PR (personal record)? I like to set 3 goals; I got this idea from an article in Runner's World a while back: one I absolutely will accomplish (finish the race), a second that is fairly reasonable but still a challenge (run negative splits), and a third that is the "perfect" goal, the big one (run a half in under 2 hours). This helps so that I have a few focuses for the race. For example, during the 2013 Disneyland Half Marathon, the temps were HIGH! I knew a PR was out of the question--it just wasn't safe. Instead, I focused on my first two: finish, negative splits. I still felt like I accomplished a lot of what I had set out to do.
3. Find a training plan that fits into your goals. Some of my favorites are Hal Higdon and Jeff Galloway. I have used them both in the past with great success. This year, I am thinking of adding Hansons Running as well. Couch to 5k is awesome for beginners getting ready for the 5k races. These plans will work well for most runners.
4. Map it out! Get out your calendars! Put in your race day(s) and start counting backwards. Do you know of any major plans mid-training? Account for those too. I've run enough that I even sometimes mash up some training plans to come up with my own. If you do that, some general rules of thumb: increase your weekly mileage by no more than 10%, be sure to give yourself rest days, don't try to load up your calendar. You always also have the option of hiring a coach. They will create a tailored plan based on your current fitness and goals, and help you stick to that plan.
5. Train!!! Then train some more!!! Do what is on your plan!!! It sounds easier than it actually is. Life gets in the way sometimes, and that's okay. Try to get in 80-90% of your scheduled runs. If you need to skip one here and there, try to at least get in all your long runs. Those short runs are important too. Personally, I like to keep a log. It keeps me honest and keeps me motivated. Also, don't keep wavering between plans. I only learned of people doing this since I started coaching others. Who knew? Lots of runners spend hours researching, reading, and then, to their disadvantage, flip flopping between a bunch of plans. The best plan is the one you stick with, so pick it and stick to it. Yes, you can get tips and make modifications, but don't be tempted by every blog post or pinned article to find.
6. Rest. What? Didn't you just say to run? YES, but remember this golden rule: your body gets stronger during rest. That is when your muscles rebuild. Here a little anatomy lesson for you--when you exercise, you create little tears in your muscles. When you rest, these tears repair stronger. Rest makes you stronger--but you still have to run first :)
7. Train everything, from your head to your toes! This is an essential part of training. You are not just training your legs, but you are also doing a dress rehearsal for everything else. What kind of fuel will you use? What will you wear? When do you need to replace your sneakers--and at what point in training will you do so? Try everything you can so there are no surprises on race day.
8. Strength train, too. Yes, many people will say this is not necessary, and it might not be. I, however, have had some injuries in the past, and I notice a significant difference in my pain levels when I do focused strength training. This needs to be individualized, so if you are not confident in your knowledge, do some research. You may even consider hiring a personal trainer or consulting with a physical therapist. While strength training isn't likely to "improve" your running speed/skills, it will do wonders to correct imbalances or weaknesses. Those imbalances and weaknesses can come back to haunt you in the form of injuries as you ramp up mileage.
9. Stretch. Yes, I even put this in my training plan. Pick your poison: The Stick, a foam roller, just good old-fashioned stretching. This with help reduce soreness and helps to break up adhesions in your muscles and fascia.
Wouldn't it be nice to have a clean 10-item list? Well, it would, but this is all I've got for now :). BUT HERE'S THE EDIT! Now I have a 10th item!
10. Hire a Coach or Find an Accountability Partner. This is a lessen I learned both as a running coach and as an online health & fitness coach. Accountability works! You can have the best plan in the world, but if you don't stick with it, you will fail. It's important to have someone who you can ask questions to, get help from, and keep you on track when you want to falter. If you are interested in a coach, please reach out! I'd be happy to help, either by coaching you directly or, if it's not within what I feel I can do, refer you to another trusted coach.
I hope this helped guide you in starting to train. Comment below with any questions or training tips you might have. We'd love to hear from you!
Here are some links to training plans:
www.halhigdon.com
www.jeffgalloway.com
www.Hanson-running.com
www.c25k.com
Disclaimer: I'm giving this advice as one runner to another. I am an RRCA certified running coach, a certified personal trainer and group exercise instructor. When I wear those hats, however, I design plans specific to the client. I am not a doctor...and won't be anytime soon. If you have any high risk needs, please work with medical professionals to be sure you are safe in your approach to training. You should consult a doctor before beginning any exercise/training program.
Up next--Part 4: Planning Your Race-Cation
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Thursday, April 6, 2017
Recycling My RunDisney Costumes
So with Tink right around the corner, I have been thinking a lot about costumes. I know this is probably a huge no-no to many, but I'm thinking of simply recycling my Tink costumes from the last race. GASP--I know! Hear me out on this; I'm thinking it just makes sense.
First, I'm going to swap and wear running gear for the half and the costume for the 5k. Let's face it; I'm not really in great running shape so why bother with all that extra fluff. I'll support the Tink theme but be comfortable.
Second, that Wendy costume is super cute! I loved it, and I want to wear it one more time! It's a bit heavy, though, so the 5k is perfect.
Third, I'm a toddler mom, and I just don't have the time to put into an elaborate costume. Yes, I'm kind of wimping out here, but my home business is booming (so that means more time out of my day to work), my work outside the home is increasing, I'm in the last few weeks of my college course, and you know, life happens! I'm just trying to set realistic expectations for myself without having to live off a perma-coffee drip!
Finally, I'm really going into this trip to focus on a fun family vacation. I've said it before: you have to decide are you going to Disney to run or are you running on your Disney vacation. This time I'm definitely running on my Disney vacation. If it wasn't for the bling, I probably wouldn't have even registered for the race.
That's all folks! I'm doing it! I'm recycling my costume and will proudly wear it for the races...again! I'll have to spend some time focusing on September's costumes soon because I have no back-up for those races. Pixar theme here we come!
First, I'm going to swap and wear running gear for the half and the costume for the 5k. Let's face it; I'm not really in great running shape so why bother with all that extra fluff. I'll support the Tink theme but be comfortable.Second, that Wendy costume is super cute! I loved it, and I want to wear it one more time! It's a bit heavy, though, so the 5k is perfect.
Third, I'm a toddler mom, and I just don't have the time to put into an elaborate costume. Yes, I'm kind of wimping out here, but my home business is booming (so that means more time out of my day to work), my work outside the home is increasing, I'm in the last few weeks of my college course, and you know, life happens! I'm just trying to set realistic expectations for myself without having to live off a perma-coffee drip!
Finally, I'm really going into this trip to focus on a fun family vacation. I've said it before: you have to decide are you going to Disney to run or are you running on your Disney vacation. This time I'm definitely running on my Disney vacation. If it wasn't for the bling, I probably wouldn't have even registered for the race.That's all folks! I'm doing it! I'm recycling my costume and will proudly wear it for the races...again! I'll have to spend some time focusing on September's costumes soon because I have no back-up for those races. Pixar theme here we come!
Sunday, April 2, 2017
Week In Review: 4/2/17
Ugh! This week did not go as planned, but it wasn't terrible either. I feel like NO week ever goes as planned, so I guess it's just accepting that fact and moving on!
Sunday: Taught HIIT
Monday: Insanity Max 30
Tuesday: Insanity Max 30 (then skipped my run because it was pouring and I got home late--FAIL)
Wednesday: Insanity Max 30, Taught Fit Fun Kids, BodyPump, and Trigger Point
Thursday: Insanity Max 30
Friday: Insanity Max 30
Saturday: Taught BodyPump, Trigger Point, & Kids Yoga; 5 mile run on the treadmill
I think this was the perfect example of how difficult it can be to run with a toddler, no treadmill at home, a husband who travels for work, and the inconsistent spring weather. All challenges that I need to figure out as I go along on this training journey!
I did end up rolling and stretching more this week. I'm a little sore from the new BodyPump 101 release, but nothing too bad. This upcoming week (and month) are definitely going to be a challenge because I'm teaching a ton at the gym. That's usually when I fall back into bad eating habits because I think I've "earned it". Gotta keep my eyes on the prize! Tink is just a few weeks away!
Sunday: Taught HIIT
Monday: Insanity Max 30
Tuesday: Insanity Max 30 (then skipped my run because it was pouring and I got home late--FAIL)
Wednesday: Insanity Max 30, Taught Fit Fun Kids, BodyPump, and Trigger Point
Thursday: Insanity Max 30
Friday: Insanity Max 30
Saturday: Taught BodyPump, Trigger Point, & Kids Yoga; 5 mile run on the treadmill
I think this was the perfect example of how difficult it can be to run with a toddler, no treadmill at home, a husband who travels for work, and the inconsistent spring weather. All challenges that I need to figure out as I go along on this training journey!
I did end up rolling and stretching more this week. I'm a little sore from the new BodyPump 101 release, but nothing too bad. This upcoming week (and month) are definitely going to be a challenge because I'm teaching a ton at the gym. That's usually when I fall back into bad eating habits because I think I've "earned it". Gotta keep my eyes on the prize! Tink is just a few weeks away!
Saturday, April 1, 2017
So You Want To Run Disney--Part 2: Registration
Updated July 2021
We are on to Part 2 of the “So You Want to Run Disney” series! If you missed Part 1: Choosing your race, check it out HERE. Now that your heart is set on one race, a series of races, or all of the races, it’s time to get registered. This can be just as hard as running! Don’t say we didn’t warn you! SPECIAL NOTE: the runDisney climate has changed. It's been a frenzy, chill, and now it seems to be back at frenzied times. If you want to get into a race, be prepared!
Typically, runDisney opens registration about 9-11 months before the race date (currently dates were pushed back due to Covid-19). You can sign up for reminders at rundisney.com, but I wouldn’t wait for the reminder! They are often emailed after the race registration opens and sometimes even after the race is already sold out. You can find the dates for registration up many places, including on our Facebook, Instagram, and blog pages. I always mark my calendar and be sure to schedule my availability. Races usually open at 10:00 am Eastern, 7:00 am Pacific. These times have changed over the years, so it never hurts to triple check.
We are on to Part 2 of the “So You Want to Run Disney” series! If you missed Part 1: Choosing your race, check it out HERE. Now that your heart is set on one race, a series of races, or all of the races, it’s time to get registered. This can be just as hard as running! Don’t say we didn’t warn you! SPECIAL NOTE: the runDisney climate has changed. It's been a frenzy, chill, and now it seems to be back at frenzied times. If you want to get into a race, be prepared!
Typically, runDisney opens registration about 9-11 months before the race date (currently dates were pushed back due to Covid-19). You can sign up for reminders at rundisney.com, but I wouldn’t wait for the reminder! They are often emailed after the race registration opens and sometimes even after the race is already sold out. You can find the dates for registration up many places, including on our Facebook, Instagram, and blog pages. I always mark my calendar and be sure to schedule my availability. Races usually open at 10:00 am Eastern, 7:00 am Pacific. These times have changed over the years, so it never hurts to triple check.
You will want a few things ready for your registration. You will be asked all the basics—name,
birthday, address, etc. You will also
need to indicate if you are participating in any special categories, such as
the military division. When (I'm hopeful) Coast to Coast comes back, there is also a
place to indicate if you are completing your Coast to Coast. One important piece of info you will want to
have handy is your proof of time. In
order to be placed in a corral with runners that are at similar speeds, you
need to submit a previous completed race time from a registered race. For half marathons, this must be a 10k or
higher; for the full, a 10-miler or higher.
If you do not have a previous time, you will be placed in the last
corral. You can update that time in the
future if needed. In fact, I often do this just to get to the "complete your registration" button sooner. You will need: the
name of the race, city/location, date, official time, and the link to the race results. Yes, I always have to look it up. Also note that the race had to have been run
somewhat recently. runDisney.com will
list the cut-off dates (it's usually within the past 2 years). You will also want to login to your runDisney account BEFORE registration begins! Create your account and have it open; save your password to your computer--if the race will sell out in minutes, you won't want to waste precious time typing. I would also recommend you follow runDisney on Twitter and different Facebook groups. That is where they will continually update registration news the morning of registration. If your computer uses autofill, that sometimes messes with the website. Shut it off for registration and type in your information.
Does Disney Run in YOUR Family? If so, you're in luck, because recent changes have allowed you to register multiple people at once! Just hit "add additional registration" before checking out.
Get your credit card warmed up, because it will get good use during registration. You will want to note that in addition to the price listed from runDisney, added administration fees will increase the price by 6.6%. Plan for $15-$20 in fees for the mid-range races. You can use a Disney gift card or rewards redemption card to make your purchase. Just be aware that you can only use one payment method, so be sure you have enough loaded to your card to cover the race and fees.
A quick note about challenges: runDisney is really getting into the race weekend challenges. If you plan to run a challenge, such as the Dopey Challenge or the Glass Slipper Challenge, you must register for that challenge to receive all the benefits of the challenge. You will not get the challenge medal or shirt if you sign up for the races individually.
When you register for the races, you’ll be given the opportunity—isn’t that nice that they give you an opportunity—to also pre-purchase some commemorative items. For us, we always get the pins. It’s the one thing I have from every single Disney race I’ve run. They often also sell necklaces (yes, I’m wearing my Dopey necklace as I write this) and other merchandise including jackets, tumblers, magnets, tons of stuff. Recently they also have done bundle packages. Don't stress out that day, though. You can order the items afterwards too, but don't hesitate too long. When they sell out, they sell out (and this option is getting much more popular).
In the past, early registration often occurs for Disney Vacation Club owners and Disney Annual Passholders. You can register more than one person in your household using these links. The links will go live at a specified time/date on your landing page for each of these groups, typically the Thursday prior to the regular registration date. Unfortunately for 2021, this option is not available. I'm hopeful it will return in the future.
What happens if you miss out and the race is full? You always have the option of running with a charity group! It’s a great way to raise money for some amazing causes and still get all the benefits of running the race, usually with extra bells and whistles. Of course, you can always do both: register on your own AND run for a charity!
Prior to 2021, you could find a travel provider that has bibs. Hopefully that will return too! If it does, here's some info: At times you may be required to purchase a room and/or tickets with the bib purchase. You can find authorized travel providers at runDisney.com. We've done this a few times and have had great experiences! Often you can register early and save on the fees. Just check with your favorite Disney vacation planner friends (because if you're like me, you have a TON).
So which races do you need to worry about? Remember, the climate HAS changed (when we first posted this series it was an all out frenzy!!! Now, I'm not quite sure.). The 10ks, 5ks, challenges, and kids races are still hot commodities. Out of those, I think the challenges sell out last.
So now you are armed and dangerous! You have everything you need to know to register, stress FREE for you next runDisney event. Hopefully I can take my own advice, and I'll see you at the house of mouse!
Does Disney Run in YOUR Family? If so, you're in luck, because recent changes have allowed you to register multiple people at once! Just hit "add additional registration" before checking out.
Get your credit card warmed up, because it will get good use during registration. You will want to note that in addition to the price listed from runDisney, added administration fees will increase the price by 6.6%. Plan for $15-$20 in fees for the mid-range races. You can use a Disney gift card or rewards redemption card to make your purchase. Just be aware that you can only use one payment method, so be sure you have enough loaded to your card to cover the race and fees.
A quick note about challenges: runDisney is really getting into the race weekend challenges. If you plan to run a challenge, such as the Dopey Challenge or the Glass Slipper Challenge, you must register for that challenge to receive all the benefits of the challenge. You will not get the challenge medal or shirt if you sign up for the races individually.
When you register for the races, you’ll be given the opportunity—isn’t that nice that they give you an opportunity—to also pre-purchase some commemorative items. For us, we always get the pins. It’s the one thing I have from every single Disney race I’ve run. They often also sell necklaces (yes, I’m wearing my Dopey necklace as I write this) and other merchandise including jackets, tumblers, magnets, tons of stuff. Recently they also have done bundle packages. Don't stress out that day, though. You can order the items afterwards too, but don't hesitate too long. When they sell out, they sell out (and this option is getting much more popular).
In the past, early registration often occurs for Disney Vacation Club owners and Disney Annual Passholders. You can register more than one person in your household using these links. The links will go live at a specified time/date on your landing page for each of these groups, typically the Thursday prior to the regular registration date. Unfortunately for 2021, this option is not available. I'm hopeful it will return in the future.
What happens if you miss out and the race is full? You always have the option of running with a charity group! It’s a great way to raise money for some amazing causes and still get all the benefits of running the race, usually with extra bells and whistles. Of course, you can always do both: register on your own AND run for a charity!
Prior to 2021, you could find a travel provider that has bibs. Hopefully that will return too! If it does, here's some info: At times you may be required to purchase a room and/or tickets with the bib purchase. You can find authorized travel providers at runDisney.com. We've done this a few times and have had great experiences! Often you can register early and save on the fees. Just check with your favorite Disney vacation planner friends (because if you're like me, you have a TON).
So which races do you need to worry about? Remember, the climate HAS changed (when we first posted this series it was an all out frenzy!!! Now, I'm not quite sure.). The 10ks, 5ks, challenges, and kids races are still hot commodities. Out of those, I think the challenges sell out last.
So now you are armed and dangerous! You have everything you need to know to register, stress FREE for you next runDisney event. Hopefully I can take my own advice, and I'll see you at the house of mouse!
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