Monday, August 22, 2016

My Disneyland Half Marathon Goals

I've made no secret of the fact that I'm not prepared for the upcoming Disneyland Half Marathon weekend. I actually don't even have costumes ready. SO not like me! Especially when I haven't run a Disney race since last November's Avengers Half. These little humans really do take over your life!

Yesterday I managed an 8 mile training run. It actually went better than expected, but I was dealing with ideal running conditions which are never guaranteed on race day. I also have a bit of an advantage (I think) in that all of the runs I have done have been pushing a stroller. I'm hoping that race day will prove a bit easier without Robby in tow.

When you're on the road for 8 miles, you get to thinking a lot about race day and your goals. When I train clients, I always suggest giving yourself 3 goals for any given race. On a perfect day, you'd reach all three goals, but it's always nice to have your mind set on things that are achievable too.

Here are my 3 goals for the half (for the 5k and 10k, it's just finish and have fun):

1. Finish the race. That's my "given" goal, that I will pretty much achieve, regardless of the day. I'm pretty stubborn that way and our Castle to Chateau medal depends on it.

2. Finish the race in under 3 hours. I've been running an easy 13 min/mile pace with the stroller, so as long as I don't completely exhaust myself the previous days, this pace should be doable.

3. Finish the race in under 2:45. This will be a stretch, especially since I know I'll lose some time starting in the last corral. I refuse to be rude and unsafe in getting around walkers, so I already expect a slow start (and I'm okay with that, because we are there to have FUN first and foremost).

Anyone else have specific goals for the race weekend?

Monday, August 15, 2016

Corrals Are Like a Mullet

Have you heard this before? I hadn't, until I posted my somewhat major runDisney mistake: I forgot to enter a proof of time for Bill. Whoops! Looks like we'll be starting back in corral J. Honestly, we haven't trained properly at all so it's not like we were going to run these great races anyway. Might as well have fun.

This is when I learned that corrals are like mullets--business in the front, party in the back! How funny is that? And I'm sure it's quite true. My only concern is the hour+ it'll probably take for us to get started and how that's going to cut into our time in the parks. Nevertheless, it was our mistake and I refuse to whine about it or let it put a damper on our race. I do, though, all of a sudden feel like I really need to get a costume together. We weren't planning on anything fun for the half because we've just been too busy with the move.

If you are running the Disneyland Half Marathon or the Dumbo Double Dare, you can find your waiver HERE and the corral information HERE for Dumbo and HERE for the half. You just need to get your number from your waiver and match it to the corral. Hope to see you there!

Tuesday, August 9, 2016

7 Tips for Running with a Baby

Even though my training has been less than ideal, I've managed to get out a few times with Robby in the stroller. On these runs, I was thinking about being a new mom and trying to figure out this running with a baby thing. First, my soapbox. Parents, it is NOT recommended that you run with your child before 6-8 months. I got these guidelines from both our pediatrician, many licensed physical therapists, and the good old internet. Please check with your child's pediatrician before hitting the road (we're there all the time anyway, might as well add it to your list of questions). Now, here are my top 7 tips (why 7...well...that's how many I had):

My favorite running buddy!
1. Check the stroller: I have a BOB Revolution (which I love), and the tires do lose air. You want to be sure that the stroller is in good condition and the tires are filled. You will notice a difference when they aren't--the stroller will feel wobbly and unstable.

2. Use one hand to push the stroller (and don't forget to switch): Keep a steady push with one hand and swing the other. It's super convenient if you're using the Galloway method to make sure you're switching hands on each interval. Otherwise, just try to remember to switch from time to time.

3. BUT use two hands over bumps: I found it a lot easier to keep control of the stroller over bumps if I just gripped with both hands for a few seconds. If not, the stroller veered off course and it interrupted my cadence.

4. Keep the stroller away from your belly: You want to keep the stroller about 6-12 inches in front of your belly, which should be about the distance of keeping a 90-degree angle in your arm that's pushing. Keep it at this distance consistently.

Our running path even marks bumps!
5. Don't lose your form: Mid-foot strike. Arm swing. All that good stuff shouldn't go away just because you're also pushing a stroller. I've been keeping Robby in his infant carrier on the stroller, so he's facing me when we run. I've noticed that I tend to look down at him, putting my neck and spine all out of alignment. Do regular checks of your form; you may not even realize how out of whack you are!

6. Don't bring the whole kitchen sink: The stroller is big. Babies come with lots of stuff. Resist the urge to bring it all with you. I like to live on the edge, so I don't even bring a diaper or change of clothes (not that I recommend that).

7. Find a well-paved path: Our new hometown is country (okay, it's really suburban, but it feels country to me!). We don't have sidewalks, streets are curvy, and there's a whole lot of 'nature' around us. Luckily I found a great paved running trail a short drive away. It's made it so much safer to run with Robby!

Baby bonus tip: Remember, your little one is on the run too. Don't forget sunscreen, a hat, and some toys and/or snacks to keep him occupied while you run!

I write this post first as a new mom, then as a running coach. I'm definitely not the end-all, be-all expert. My running mamas-what would you add?

Tuesday, July 26, 2016

The Paris Medal Reveal - Just In Time to Motivate

This morning the medals for Disneyland Paris were revealed!!

We can't wait to earn ours!  It has been a hectic year for our family, with a new baby and a cross country move, but we are looking forward to our vacations in September.  

First up, the Disneyland Half.  That's where Robby gets to do his first runDisney race...the Diaper Dash!  I'll be doing the 5K and Bill and Aly are doing the Dumbo Double Dare. (That's the first step for them in getting that beautiful Castle to Chateau Medal.  They really did a nice job on it.)

Then, it's off to Paris!  I'll be doing the 5K with Aly.  Bill and Aly will be doing the half.  This Fairy Grandmother and Robby will be chEaring them on.

So much planning to do....

Will we see you in Disneyland or Paris?

Sunday, July 10, 2016

My First Run in a New Town

Well, the move is complete. I'm currently writing to you from the great state of New York. It's quite the change from Las Vegas in so many ways. We're not even kind of sort of unpacked. Had a bit of drama during the move (the truck broke down), and if I thought packing was hard with an infant, unpacking is nearly impossible! Robby is just off--but of course he is, because it's not like he understands what's going on. I think we've finally adjusted to the new timezone, but getting on a schedule is far from reality.

EEK! Super blurry, but you get the picture
Today, though, I finally bit the bullet and went out for a run. It was awesome! Of course, I never thought that I'd be so behind on unpacking so I didn't set aside my running shoes or my Garmin. I know, I don't know what I was thinking!!! I had a pair of New Balance running shoes that I wear to the gym and just hanging around, so those were my shoes for today. Luckily I only really packed workout clothes anyway to wear while moving, so I had plenty of those. I also had to download the Run Keeper app to track my mileage.

A quick social media shout out and a few minutes on Google and I had a solid plan for where I would run. My immediate area is not really conducive to running with an infant--no sidewalks, lots of hills and blind spots for drivers, plus terrible cell phone reception (which is important when you still rely on GPS to get you home from pretty much everywhere). I did find a biking, running, walking path about 12 miles from my house. I, of course, prefer the convenience of starting my run from my front door, but an 11 mile paved path is awesome when you have no clue where you live.
Robby clearly was super excited to run!

Along with this being my first run at our new home, this was also my first run with Robby. He's 6 months old now and has amazing head and trunk control, so we are in the clear for the impact of running--I'm planning on a separate post for that info!

I did a quick (or rather, not so quick) 3 miles today. My main deterrent from going longer was the simple fact of I had to pee! I'm not used to having no other option other than to drive home to use a bathroom. I figure I need to get started on some back to back runs for Dumbo prep, so I plan to get 6 miles in tomorrow.

It really felt great to be on the road again. I remember why I love to run, but I hate that it's been so long since I've trained consistently. I ran at a pretty consistent 12 min/mile pace, but had to take some walk breaks in there. I definitely need to buckle down and stick to a schedule now. There's not much time before fall races begin. I have 3 halves, 1 10k, and 1 5k already on the calendar. I better get to it!

New York has such a great running community. I can't wait to make some connections and really get out and run!

Tuesday, July 5, 2016

The Woes of a Cross-Country Move

Do you know what happens when you are moving your whole family clear across the country? Well, I can tell you what DOESN'T happen: working out and eating clean!

We are finally packed up and the move is here. We're in our new home, and by "in" I mean the truck is here full of our stuff and the house is empty, needing a deep clean, and not quite ready to go. I've been sleeping on a couch for almost a week, Robby is a cranky mess (because try explaining to a 6 month old why his world is completely upside down...the boy just doesn't get it), and needless to say, I haven't even made a to-do list because the thought is overwhelming.

One to-do that I'm really excited about, though, is getting back to my healthy, fit self. I've slipped. Maybe slipped isn't even the right term. I went head first down a steep mountain filled with boulders. Between packing, finishing up at work, not having any sort of normalcy, and days of eating out as fast as possible, I'm a mess!

What's a girl to do? Go EXTREME! Yes, tomorrow I'm starting the 21 Day Fix Extreme--all of it--from the meal plan to the workouts to the Shakeology. Of course, that means I have to find it in the boxes today, but I digress. I will be finished just in time to meet up with my friends and fellow coaches at Beachbody's Summit in Nashville, plus it's the perfect way to kick off my delayed training for the Disneyland races in September.

There's no more excuses! I can't keep putting this off--it's not good for my health, which is not good for my family. goes nothing!

I'll be doing some blogging here about the next 21 days, but be sure to follow me on Facebook for daily updates :) Using the social media thing to keep me accountable!!!

Wednesday, June 22, 2016

Tips to Beat the Heat

This week we're looking at record high temps here in Las Vegas, and what better time to talk about how to stay safe when you're working out in the heat? Whether you're running outside, spending a day swimming in a pool, or even hitting the gym, high temps mean you have to take some extra precautions to keep yourself safe when working out! Here are my top tips:

Don't wait to hydrate!  Regardless of where and when you workout, it's important to START hydrated. That means you're working on keeping yourself fully hydrated before you even lace up your shoes. You cannot afford any level of dehydration in the heat. My favorite way to check? Look at your pee (sorry, it's not glamorous). The goal is a pale yellow. Too dark and you're on your way to dehydration, clear isn't the best either. Yes, you CAN over-hydrate--it's a real thing--so the best way is to keep on top of your pee and let your body be your guide.

It's NO fun in the sun.  Don't workout at the hottest part of the day, and if you're headed outside, go out in the dark. I personally prefer early morning because even the nights are still hot here in Vegas. Be sure you take precautions like wearing lights and dressing in bright colors.

You need more than water.  Water is not enough, especially if you sweat a lot, it's really hot, or you're working out for more than an hour. This is why Gatorade and other sports drinks were invented! Your body needs salt, electrolytes, and sugar to sustain itself during these workouts. Also, skip the low calorie junk--it's all chemicals! I prefer to dilute the full-strength stuff and just control the portions. Read your labels to make informed choices. My personal fave right now is Nuun tablets, especially because they are so easy to carry around everywhere.

Slow down.  Yes, this pertains to running, but it really is a tip for all workouts. When it's hot, you just need to slow it down! It's no coincidence that races are few and far between in the summer (well, and in the winter). It's because this is not the best time to go for a PR. Slow it down; just get the miles under your belt and the rest will come when the weather cools off.

Dress for success.  Take advantage of technology and get yourself some sweat-wicking clothes that help keep you cool. Don't forget to strap on your favorite water belt too--you never want to be without fluids in the heat!

Plan ahead. This can encompass so much, but for now, let's just keep it to planning ahead for what you might need during your workout. For me, that means planning a route that has parks with water fountains, keeping a few dollars on me so I can stop and buy a drink if I need it, and making sure I have plenty of fluids and fuel for after my run.

That's the best I have! What about you? Do you have any other tips for beating the heat? Stay safe this summer!!!