Tips to Create Your Own Training Plan

I totally get it! Not everyone is ready or able to invest in a running coach (but if you are, I happen to know of a GREAT one, cough cough). When you've got your registration, the next thing that usually comes to mind is, "Oh crap, I have to train for this thing!" At least, I hope you are starting to think about training.

Coach Google has TONS of free training plans. runDisney has official training plans. If you're new, though, where do you even begin? What happens if you miss a run? What if you want to start training early? Help! Don't worry, I got you!

The insipration of this post came from many questions in all the runDisney groups, followed by some really good and REALLY bad advice. If you're new and asking those questions, I think it's safe to say that you probably don't know which is which. Oh, and by the way, that's OKAY! We were all new once, and you learn by asking, doing, asking again, reading, watching, and experimenting. Before you know it, you'll be dishing out advice (and hopefully it'll be the good kind)! 

Tip #1: Work backwards from the race date.

I'm a total paper/pencil planner type, so I will print calendars, work backwards, and design my plan from end to beginning. 

Tip #2: Add in holidays, special events, travel, or other races. 

After putting those on top of the plan, you likely will have to move things around. This is where it gets a little tricky. You really need to be sure you give yourself enough rest, especially in the taper weeks leading up to race day. You also don't want to increase your weekly mileage by too much. A good rule of thumb is to increase by no more than 10% in a week. 

Tip #3: If your plan doesn't start yet, build a base!

I see this the most--people have no idea what to do when the plan they have chosen doesn't start yet. I've seen some crazy suggestions out there! Here's my simple formula for base building: take the number of days per week you will run during the training plan, and work up to that number of days. Don't worry about mileage. This is also when you can add some speed training to help your pace. 

Tip #4: Be flexible, but don't try to "make up" your runs.

Life happens. Accept that some runs just won't get done. The worst thing you can do is try to double up or make up those runs. Like Elsa, just let it go! It's the overall commitment and quality of your training that will get you to the finish, not any one, single run.

Tip #5: Stay the course.

You may be tempted to see another plan, see another runner's posts, Google again, or just wing it and want to change things up. Plans are designed with purpose and build systematically. Stick with your plan. Don't bounce around. If you follow the plan, you will be successful! 

Best of luck on your training! 

Don't know where to start? Here are some links to get you going:

Jeff Galloway runDisney plans: https://www.rundisney.com/running-training-programs/

Hal Higdon plans: https://www.halhigdon.com/

Runner's World plans: https://www.runnersworld.com/training/a19459293/printable-pdf-training-plans-from-runners-world/

It's time, princess!

Calling all princesses! Your time is here!

I can't say I'm not a little jealous of all of those headed to the world for the Princess Half Marathon Weekend. I have only run this weekend once, but I am excited to return in 2021.

If you are on your way, best of luck! I'll be cheering you on from home. Need a little extra inspiration or excitement? Here's a throwback Thursday for you! Disney went all out on themeing in 2015--it truly was frozen! I remember wearing every layer I brought for the 5k. Happy race recap reading!

Princess 5K 2015

Princess 10K 2015

Princess Half Marathon 2015

Race Report: 2015 Princess Half Marathon

Here we are--finally!  The big event!  This was my first Princess Half Marathon, and I was SO excited.  I didn't even know at the start how much fun this race would be, but just to set the record straight, this is a MUST DO for all the ladies who love runDisney!

Photo Credit: runDisney

Truth be told, I was running a bit late that morning.  I kept forgetting things in the room, and when we got to the buses, there was a huge line.  We waited, and finally got on the third bus.  I have a suspicion that our bus driver was a temp because once on the bus, he clearly didn't have any idea how to get to the start line in a timely fashion.  We ended up there really late, and I missed all of the fun pre-race fanfare.  I got into my corral just in time to start--I hate feeling rushed!!!

Today's course was exactly the same as the WDW Half in January, so I was very familiar with the course (I had just ran it a month earlier).  I hadn't trained much since the Surf City Half a few weeks earlier, and I knew I had to take it easy.  The night before I was starting to catch a cold and was really feeling under the weather.  I knew I could finish, but I also knew I couldn't push it.

I started out with my 3/1 intervals to stay on the safe side.  My pace was okay and I was feeling fine...not great, but fine.  The first few miles are on roads, which is nice because it gives you some time to settle into your pace and spread out.  This course was definitely crowded, though.  I started in corral C, but wasn't running at an all out pace, so I was probably more in line with corral D for the majority of the race.

At around mile 6, you finally get to the Magic Kingdom.  I feel like I say this in EVERY recap, but there is really nothing more magical than turning the corner to run down Main St USA!  The sun was just starting to come up, but the castle was still lit.  We also ran through Tomorrowland, Fantasyland, and out through Frontierland.  It was quick, but it was nice to break up the course.

More time on the roads through the infamous "cone alley" (it's always tight there) and on our way to Epcot!  You enter Epcot in Future World and pretty much stay there the whole time.  While it's not much park time, it's great because you know the end is near.  The finish line was AWESOME--and had tons of surprises!  The medals were great and right after you got your medals, fairy godmothers were there to sprinkle you with sparkles.  It was such a sweet touch!  Then, as you started to collect your post-race goodies, you were given a drawstring backpack!  This was such a great idea--I wish they did this for every race!

Here are my official stats:
Chip Time: 2:30:18
Overall Place: 4379/20237
Gender Place: 3854/18517
Division Place: 707/3153

Already prepping for PARIS!

I gathered my things and headed out to meet my hubby.  No congratulations, no hugs, just "aren't you excited...we're going to Paris!"  Huh?  Wait...what?  I refer back to the start where our bus was so late I missed all the pre-race fun.  Well, I had totally missed the HUGE announcement:  They finally announced the dates for the Disneyland Paris Half Marathon!!!!  Forget this race; we were on full planning mode for Paris!  What a great ending to a great race weekend!

All in all, I loved the entire Princess weekend!  I hope to come back for a girls trip sometime soon.  It was themed perfectly and I really appreciated all of the little touches that made it magical. It's on my runDisney must-do list for sure!

Race Report: Princess Half Marathon Expo

Since this is our year of running Disney, I had to try my hand at my very first Princess Half Marathon weekend.  Since the course is the same as the January races, I have never gone down for these races.  This weekend is the second-largest of the runDisney races.  This year, when they announced the Frozen theme, I was in for all the races.  That meant I had to be at the expo on the first day to pick up my packets…well…and of course SHOP! 



5k Swag

The expo opened at 10 am on Wednesday, February 18th.  Knowing we would have three early mornings coming up, we slept in a little and had a breakfast at our hotel.  We were at our bus a little after 9:30, but we waited a long time for a bus, and ended up having to get a second bus.  It was freezing, but we made the best of it and talked to many other runners. 



Glass Slipper Swag

We got to the expo and headed straight to the official runDisney booth.  I had my eyes on a wine glass and a jacket.  We got everything but the Magic Band pretty quickly and headed to checkout.  The lines were HUGE, but they were very well organized and it went fast.  Unfortunately, the Magic Bands were only at the other location, so off we went to the next official booth.  Since we were there, I also picked up a Sweaty Band and got my hubby the cutest shirt—“My favorite Disney princess is my wife” (but he wouldn’t let me take a picture of him in it).  He’s such a trooper! 



Just SOME of the damage I did at the expo!

Once the stress of getting the official merchandise was done, I leisurely moved toward getting my bibs, my shirts, and my free bookmark.  I also picked up a new Raw Threads shirt for the Tink 10k.  We were able to spend some time checking out booths and had a snack before heading back to the hotel.  We tried to scam ourselves a spot in the New Balance booth—the newer shoes are pretty cute, but our return time was too late.  Guess I know what’s on my list for Tink! 

Just like most expos, this one was BUSY and a little stressful, but filled with awesome stuff!  It always seems to take much longer to get through the expo than what I had planned.  If it’s your first time, definitely plan at least 3-4 hours to check out all of the cool stuff.  Disney goes ALL OUT for Princess—I think this was the best merchandise and expo for women.  Sorry guys, this one is all about the ladies.  It was definitely an indication of the rest of the weekend, too.  Honestly, even at the expo I knew this would be a race I’d return to in the future!

The Princess Costume Reveal!

This post could also be named "Reduce, Reuse, Recycle" because not one thing I'm wearing is new for this race.  I guess that comes along with the territory when the past 45 days have you running a marathon, 4 halves, 2 10ks, and a 5k.  Also, the weather does not look kind, especially for the 5k, so I may end up moving things around at the last minute.  I might dress up as a runner, all bundled up for winter!

Frozen 5k Costume: Olaf, recycled from the 2014 Disneyland 10k

Enchanted 10k Costume: Just putting on some Disney stuff--a little Olaf, a little sparkle, and done! (This may end up under some warmer clothes for the 5k if the weather continues to look freezing cold)

Princess Half Marathon: Cinderella, recycled from the 2013 WDW Marathon
When I found out I was in corral C, C for Cindy, it just all made sense.

So there you go!  All of my costumes, ready for three great races.  I'm running solo this weekend, so please say hi if you see me on the course.  I like warm hugs and runDisney friends!

2015 Princess Preview--Part 2

Okay Princesses in Training--it's time to get to the final details of what you need to know about the Princess Half Marathon!  If you missed Part 1, check it out HERE.

Let's get on to the running events!  First, a note about host hotels and transportation.  ALL Disney hotels are host hotels for Princess (just like at marathon weekend).  That means if you are staying on property, there are buses to and from all race events.  I personally prefer to take these buses--I'm not awake enough at 3 am to drive anywhere, let alone navigate the road closures and traffic on race morning.  I know some people would disagree, but for me, the buses have always been the way to go. If you are staying off property, check with your hotel for bus information.  If you're driving, be sure to be there early (especially for the half) and be aware of road closures that start early.

5k
The Princess 5k will be held on Friday, February 20th at 6:15 am.  The theme is Frozen, so I expect some great themed start and finish lines, as well as some great costumes!  The course starts in the Epcot parking lot and the goes through the park.  The 5k is untimed, but you should still be prepared to keep a 16-minute/mile pace.

10k
The Princess 10k, as well as part 1 of the Glass Slipper Challenge, is Saturday the 21st at 5:30 am.  Prepare for a really early wake up call!  You'll want to be on the buses by 4:30.  The course starts in the same place as the morning before, but you see a little more Disney...3.1 more miles of it to be exact.  The whole course, however, still only goes through Epcot.  Most of the first part of the course is on the roads, so don't be surprised when it's a little dull at the start.  The silver lining is that at least it spreads everyone out and you'll have some time to get your pace going.

Half Marathon
Then on Sunday, at the early, early time of 5:30 am, you'll be off on the main event: The Princess Half Marathon!  I haven't actually run this race, but by all accounts, it is the same course as the WDW Half in January, which I've run a few times.  You will travel through Epcot and Magic Kingdom, with lots of time on the streets between the parks.  Be aware of some tight spots along the course, commonly referred to as "cone alley".  You want to be sure, especially if you are run/walking, that you signal so runners behind you know you are slowing down.  It can be frustrating, but just enjoy the moment!  No use in getting upset...just have fun!

For all of you participating in the Glass Slipper Challenge, be sure to head to that tent at the finish to collect your medal.  Also, you Coast to Coast Challengers will have another area to collect your medals.

Of course, now it's time to celebrate!  So get your park tickets and head to the parks sporting your medals!  There's tons more information, so if you have more questions that haven't been answered, check out the official guide HERE.  See you in a few days!!!!

2015 Princess Preview--Part 1

ONE WEEK!!!!!  I'm just a bit excited for the Princess Half Marathon Weekend!  This is the second-largest race weekend runDisney hosts, and believe it or not, I've never been!  One week from now, though, that will all change because I'm in for all the races.  I would guess there are many of you out there who are in the same boat as me: first-timers to this huge race weekend.  No worries...I got you covered!  Most race weekends are fairly similar, so I've rounded up everything you need to know.

Before you leave home:
First, in light of a recent bad packing experience, double and triple check that you have everything you need (stay tuned...I'll be blogging soon about the Surf City Half where I literally forgot almost everything!).  Especially don't forget your Magic Bands!  Also, be sure that you carry-on your race gear just in case your luggage is lost.

To save time at the expo, be sure to print your waiver at home, fill it out, and bring it with you.  You can find your waiver here:

http://trackshack.com/disneysports/15wpr/verify.php

Expo:
Since we're talking expo, I like to have a game plan going in.  If this is your first, you will be overwhelmed at all of the items you "have to have!"  The Disney Parks Blog gave us a sneak peak at some of the official runDisney merchandise:

And our conversation wouldn't be complete without highlighting the very popular Dooney & Bourke purses.  If you pre-ordered, getting your hands on these should be a pretty painless process!  If not, I
hope you are there on the first day!  Actually, that statement holds true for most of the Glass Slipper merchandise too.  No doubt that they will sell out of some of the more popular items.  I know that jacket is at the top of my list, along with a Magic Band (or two...who knows...)

I always also like to be sure I visit the other vendors!  They always have great deals and many will have princess specific items. Champion has really stepped up their game in recent months, so check out their booth for some great Disney themed items.  Also check out your "i Gift Bag" at runDisney.com!  There are a ton of special offers, including your free art card from Lasting Commemoratives.  Go to the "Runner Info" tab and click on "i Gift Bag" for more info.

Let's move onto our feet: New Balance is the official shoe of runDisney, and this year they went retro with classic Mickey and Minnie shoes.  They learned their lesson early on, and now have instituted a virtual cue for the past year.  It runs pretty smoothly: You will need to sign up online at 6 am the day you will be attending the expo.  They will text you your return time.  When your time is up, just proceed to the booth and someone will be there to help you with your purchase.  It's actually a great system and cuts down on a lot of waiting around.  People haven't been too impressed by this year's shoe (it's actually the first one I'm skipping out on), so if you want them, I'd guess you have a pretty good shot at getting them.

Oh, and of course, don't forget to pick up what you REALLY need at the expo: your bib and your swag bag!  You will have to head to the HP Field House to pick up your bib (remember your waiver and ID, you'll need that!); also, if you are running the Glass Slipper Challenge, your shirts and swag bag are there too.  For all the other races, you'll need to pick up your bib first, then head to the Jostens Center for your shirts.  The main area of the expo is the Jostens Center, but you likely will find official merchandise in both places.

The expo hours are: Thursday 10-8, Friday 9-7, & Saturday 9-5.  If you are staying on property, all resorts are host resorts, so you can catch a bus directly from your resort to the expo.  So there you have it!  Step one on your way to being an official Princess!  Tomorrow, we'll be diving into the actual races and other events going on that weekend.  Who's getting excited??? (ME ME ME!)

To Tink or Not To Tink...

Yep, that is the question plaguing me!  No, registration is not happening too soon, but if you haven't guessed by prior posts, I'm a planner.  There is also the consideration of getting the mega, super-duper, crazy annual passes if we do decide to jump into more races this year.  And of course, there's also the pink coast to coast, which means Tink & Princess, so it's really to Tink & Princess or not to Tink & Princess.  Oh, and throw in the new Goofy anniversary medal and...UGH!   I clearly have an addiction.

I (Aly) have not personally run either race, but have really wanted to for a while.  Katie has, and loved Tink, and I think if I start working on her now, I might be able to convince her to run too (hint, hint Katie).  I even spun it to my hubby, "They are women's races, so I won't even ask you to run.  It would just be like a vacation!"  Clever, huh? 

Cost is probably the biggest hurdle, as we are trying to save for some possible major changes in our lives.  I'm trying to justify it by using points for flights and hotels, but plunking down the $1000 per ticket price of those annual passes is enough to make your wallet run the other way.  Oh, and then of course add in the race fees--those will likely set us back another $600 + the obvious need for merchandise for all these events.  Okay, okay...I won't be able to financially justify it, BUT...

There is always the goals excuse, right?  My goal is to run a sub-2:00 half this "season" and by running Tink and Princess, that would give me two more chances at reaching my goal.  Tink is "only" a half, so with the proper preparation there's a good shot I could do it!  Sounds legit, right?

Then there's the bucket list of races, of which these are both on, and with the added carrot hanging over my head--the pink coast to coast--who could pass this up?!?!?!  We all know runDisney is known for making changes, so what if this is my last chance ever to get a pink coast to coast medal?  Okay, again, it's not the most dire of needs, but hey, I like the bling. 

So then comes the real question--do we forgo other vacations and do one more year of "heavy" runDisney?  We can't do everything, so something's gotta give!  With the annual passes, we'd probably end up taking all our short trips to Disneyland too.

And there you have it, my latest dilemma--  to Tink or not to Tink?  That IS the question.  What would you do?  Anything I hadn't considered?