My Training Plan for the 2019 WDW Half

Whoa! 2019! That was weird to type! It's true, the 2019 Marathon Weekend training has begun. This year, we are heading down to the world for Marathon Weekend with the real purpose being a vacation. We're doing all the things: meal plan, staying on property, fast passes galore. We even are using a Disney Vacation Planner to help us coordinate our party of 11! Disney Runs in the Family has really grown!

Even though we are mostly focused on vacation, we still are there for the races, so training is a must. In fact, in some ways, training is even more important this time. There's no down time after the races, no super early nights (because we're doing all the things), and our main focus is to see as much as possible. After all, this is our California family's very first time to the world!

With that said, I'm also coming back from a big hiatus from running. Yes, I trotted a bit when I was pregnant with Ryan, but truth be told I was not training for anything! Even before he was born, I wasn't doing a great job at training for races. It's been a LONG time since I was chasing after the 2-hour half! My goal for January is to run a faster race than I have been doing (so definitely under 2:30), but also to not kill my legs since we have a lot of vacationing to do after the race
. I also have to scoot along quickly because Robby has his race at 10:30 that morning. Thanks to Mom/Babci for getting both boys to the race on her own (and hey, if you see her getting on and off the buses with 2 kids, give her a hand!).

I am not only coming back from a running break, but I am also dealing with a few injuries. My knee has some cartilage damage that flairs up from time to time and I have a foot pain that is constant when running. Don't worry, I'll be working with doctors to find relief and to make sure nothing is getting worse, however both injuries are not "rest and they get better" type things. I have to run with proper form and continue to work on strength to compensate.

In running, since I am starting over again and working through injuries, I plan to use the run-walk-run method that is wildly popular for runDisney events thanks to their partnership with Jeff Galloway. His running method has been very successful for me at these mid-range goal races. After listening to him speak and reading a few of his books and publications, I am working with either a 2 minute run/30 second walk or a 90 second run/30 second walk cycle. I will play around with those in October and see which works best.

I have made my own training plan using a 3-day-per-week rotation of running. Again, with the injuries I don't want to run too much. I teach 5 classes per week at the gym, minimum, and often will be doing a 6th or even 7th. Since I teach BodyPump twice a week, that will be the base of my strength training. I plan to add in some therapeutic strengthening for my knee and I definitely need to work on core strength. Two babies in just about 2 years has done a number on those muscles!

Each month I gave myself a main focus. Again, time is precious around here and I feel like if I try to do too much I'm setting myself up for failure. October, my goal is to get my intervals set and work on a strong base. I worked backwards for the long run, and will spend the final month getting in distances of 10+ miles.

I'm tracking my progress using a printed paper calendar. Fancy, I know, but if it ain't broke...you know the drill. I will write my successes and know that at the end of this training cycle, if I can look back and see more wins than losses, I'll be happy!

Stay tuned for progress posts! I can't wait to see all my runDisney friends in January! I think this is actually the longest I've gone without running at Disney! I need some bling STAT!

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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Starting Over, Yet Again...

Did you ever see that episode of Sex and the City where Charlotte buys the self help book "Starting Over, Yet Again"? That's all I could think of yesterday!

Why? It was Monday and I was SO tempted to hit the reset button because my first week on Insanity Max 30 was far less than perfect. I was sick, we had a massive blizzard in New York (which means wine and junk food was consumed), and I just felt like I didn't give it my all. So, I did what I always do: I convinced myself that I would just start over on Monday.

Wait for it...but then I didn't do that!!! I'm realizing the "I'll start over (insert time line)" mindset has been holding me back. Too often I wait for life to be perfect before diving into something to reach my goals. No one is perfect. Life isn't perfect. Who would want it to be? That would be pretty boring! I know other people struggle with this as well. We wait for the stars to align before we jump in, but all we are doing is wasting opportunity. It's time for me to look at each day as a new opportunity to do something good for myself.

So yesterday, I started week 2 of Insanity Max 30. I'm up every morning sweating it out and loving it. I just keep remembering Shaun T saying how he wanted to do a 5k after completing this program himself because he felt he could get back to running a 17 minute race (insert the OMG face here, right?!?!?). If that isn't motivation for a bigger goal, I don't know what is!

Hmmm...I know someone who has a 5k on the calendar in May. No, it's not officially timed, but I have a Garmin so why not shoot to run a fast race. Maybe a fast, short distance is the perfect thing to get me back into the running game. Stay tuned! You never know what might happen!

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 walk (not run--again, check your specific stroller for guidance as mine stated not to run with the carrier attached). 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?

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. SO...here 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!!!

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!!!

Progress Post: 5/3/16

Well...what a difference a week makes, right? I'm surprised I haven't published this sooner because I've had the most encouraging week so-far! Yep, that's right! I finally got out of my own way and, like Nike, just did it!

If you've been following along, I've had a really tough time getting into a healthy routine after having Robby. The weight is NOT falling off like everyone expected, and exercising has taken a backseat to being the tummy time entertainer. I have no regrets, though. Robby's health and happiness are my top priority, but I do truly believe that for me to be a great mom I need to take care of myself too.

Got my workout streaming and baby monitor buzzing!

I'm happy to report that this past week I got in a groove! I've been loyal to the 21 Day Fix meal plan. I got over myself and my "I only like to workout in the morning" attitude. I sucked it up and completed the first week of Focus T25, working out every night when Robby went to bed. I know, I know, I'm going all "I love Beachbody" on you all, but seriously, I do! I've come to the conclusion that until Robby is old enough to run with (6-8 months old), I've got to workout at home. I just don't have a choice right now.

What were the results? I broke through a weight loss plateau that's been haunting me. I proudly modified moves to accommodate for my knee still bothering me. Most importantly, I taught my class on Thursday night virtually pain FREE!!!

One week down, a lifetime to go. I know that this is just a small start. My biggest upcoming challenge is going to be keeping the momentum as I receive injection treatments on my knee. For the next 3 weeks, I can't workout Wednesday or Thursday, and I have to keep it low impact the other days too. I plan to really focus on nutrition and keep up with some of the T25 workouts. I won't be able to follow the calendar exactly as written, but I'll modify and be sure I continue to work at it.

Finally, a progress post where I can say "I MADE PROGRESS!!!!"

Progress Post: 4/25/16

I'm channeling my inner turtle lately--slow and steady wins the race, right? I was I had more "progress" to talk about, but really the only progress has been that I'm set to start Euflexxa injections in my knee. I saw the surgeon who did my surgery two years ago, and he's hoping that the extra lubrication that these injections will add will "get me over the hump" so I can workout more, lose the baby weight, and finally feel better.

This past week, I have to admit I didn't do much at all to make progress. I taught my 3 classes at the gym and did one walk with Robby. Food wasn't the best either. SO, why the heck even write a post about it? Well, I told myself I needed to stay accountable so here I am, being accountable.

I took some progress pictures, or rather, lack of progress pictures, and I plan to take my after shots in 6 weeks. Stay tuned for a (hopefully) noticeable transformation! For this week, I'm sticking strictly to the 21 Day Fix meal plan + Shakeology. I'm home alone with the baby pretty much the entire week, so my workouts will consist of walking with him and modified Beachbody workouts. Since my knee isn't up to any kind of heavy workouts, I'm going to take it slow and really work on my core and upper body. I also plan to incorporate some of the PT exercises I was doing after surgery. Can't hurt, right?

There you have it! Minimal progress, but a few steps in the right direction, nonetheless. How was your week?

Even Robby's less than impressed with my progress!

I PASSED MY TEST!!!!!!!!

A little over a year ago, I got a crazy idea that I wanted to add "running coach" to my fitness resume.  I have been a fitness pro for a little over 14 years, sometimes working full-time, but mostly just doing it for fun while holding down a "real job".  I hold quite a few certifications and licenses, and once I found my love for running, I knew coaching was something I wanted to do!

Of course, there's nothing that says you have to be certified to call yourself a coach, but it's a general rule I follow in life.  I feel like someone needs to say, "You have the knowledge to charge people money for your 'expert' advice." Now, I've been giving running advice for free for a while; in fact, I've been formally coaching for free too to gain experience and have some good testimonials to say, "Hey, this chick knows what she's talking about!"  I've also been a fitness coach/personal trainer for years, so it's not THAT big of a stretch...but I digress...

You can't tell...but it's a BIG BOOK!

Two weeks ago, I finally had the opportunity to attend the Road Runners Club of America's Coach Certification Course in Denver, CO.  These courses are not offered very often, so when there was one kind of close, I jumped on the chance to do it!  The course consisted of a few activities before we arrived, but mostly 18 hours, in a room, talking about running.  I never talked so much about running without ever lacing up a shoe!

Honestly, though, I learned a TON--and I feel like I had already known a lot.  I've "coached" myself through 5 marathons, Dopey, tons of halves and shorter distances, and figured I was pretty knowledgeable about training plans, etc.  I was, but there was a lot more to know.  Once those 2 days were over, we had 30 days to complete the exam.  100 questions.  Had to get 85% or higher.  Some questions were easy, others took a lot of thought, but at the end of the day I PASSED!!!!!  95% (and of course, I just am dying to know the 5 questions I missed...and yes, they will send them to me eventually).  I'm so excited!!!!!

Now, I just need to renew my First Aid and CPR (which I'm doing Friday) and I am a fully-certified RRCA Running Coach!  I cannot wait to coach runners online and, someday, in person and develop this side of my business.

2015 is really shaping up to be an amazing year of me chasing my dreams--I can't wait to see my year in review come December!  Seriously people--go after your goals!  You'll never regret taking a risk on yourself.  Any other coaches out there?  I'd love to connect and here how you got started coaching!  Have you ever used a running coach? 

Love Your Booty Workout!

Happy Valentine's Day Everyone!  In honor of this day of LOVE, I created a quick "Love Your Booty" squat challenge.  Squats should be the cornerstone of everyone's workout, but a strong booty is especially important for runners.  Your glutes are what gives you the power in your stride, and keeping them strong will help keep your form in line.  Try it out; let me know how you liked it!

Start with regular squats--be sure to keep those knees behind your toes!  After the first set of 10, sink low into the squat (goal is to be right at 90 degrees, don't go below that!) and hold at the bottom for 15 seconds.  Then repeat 4 more times!

Next, you will travel side to side, 4 to the right, 4 to the left.  Keep it LOW the whole time for the best burn!

Sumo squats are next--turn out from the hips, legs wide.  25 full squats, then hold at the bottom, lift those heels, and pulse it out for 25.  A little bonus for your calves!

Single leg squats to help you with muscular imbalance!  I always do single sided moves so you don't overcompensate.  Take one leg either in front or in back, balance, and squat away!

Now, back to both legs and add some kicks.  Think about pushing your heel forward as you kick.

Let's get down to the ground to finish!  Plant your feet, lift your hips to the air, then take one leg pushed to the ceiling.  Up and down like to are kicking through the roof!  25 times on each leg (and don't forget to squeeze your booty).

Finally, since we're here, let's round out the workout with some crunches!  Enjoy your Valentine's Day!

12 Days of Fitness

For the past week and a half on my own Facebook page, I've been posting a fun total body workout, day by day, based on the 12 days of Christmas.  It was a little holiday gift to all my friends, and all of you are my friends too! 

 

Hope you all have a wonderful holiday season--and don't slack on those workouts.  When time is tight, go through my 12 Days of Fitness routine to quickly get a total body burn.  You can thank me later :).

 

And P.S., if we're not friends on FB, go and shoot me a friend request!

www.Facebook.com/Alyson.SchmittStater



 

 

Switch It Up Saturday: Personal Training with a Twist!

Personal training has worked really well for me (Joann) over the years.  It has been my go to even when I was slacking at the gym.   I don’t like canceling appointments, so this made me show up!   I need to be pushed and challenged when it comes to workouts.  I find a good personal trainer keeps the workout interesting.  I would train twice a week and try to head to the gym (or outside in nice weather) for the rest of the week.

My form of exercise and strength training took a little twist last year.  I have been training with a personal trainer on and off for years.  She has taken me through 2 meniscus surgeries and an achilles tendon surgery. She has become a close friend over the years. Last year she decided to move to Florida.  

I was concerned I would not keep up my training.  I am a person who knows exactly what to do, but I need to be pushed.   If I set out to do 50 crunches, I stop at 30.   I need to be accountable to someone.   Michele kept saying, “we should train by Skype” and I laughed.   Well, we decided to try it, and I was pleasantly surprised.

It’s so easy to wake up, get dressed and head to the basement for my workout.   I set up my laptop so she can see me working out and we connect by Skype.  I inherited some equipment from Michele when she moved.  She left me a step, medicine ball, and some bands.   I had some weights that Alyson left behind when she moved out.   I’ve since added to my collection.  (TJMaxx always has some really great discounted workout pieces.   You just have to keep visiting and get lucky.  I’ve scored with some weights and a kettle bell.  I found a good deal on a bosu ball on Amazon.)

This winter was one of the coldest and snowiest in years.  Had I been training at the gym, there would have been a lot of cancellations due to weather.  Instead, I just head to the basement!

I don’t have any cardio equipment, but that didn’t stop Michele from doing circuits with me.   In between my squats and weights, she manages to get my heartbeat up with jacks, mountain climbers and other exhausting moves.  I don’t have a very large area, but I’ve made it work.  She can see my form and correct me. There is no doubt that I get just as good a workout at home as I did at the gym.  Anyone else out there have an "out of the box" experience with a trainer?

30 Day Fitness Challenges Giveaway

Back in February, we discovered 30 Day Fitness Challenges online and decided to try the Ab - Squat challenge.   It was a great program to follow and definitely a challenge.

The awesome people at 30 Day Fitness Challenges generously supplied us with their iPhone/iPad app. Besides giving us a code so we can try it, they supplied us with a few we can give away!

I frequently travel both for work and pleasure, so having this app available on my phone was very appealing. After downloading it and navigating around, I was even more impressed.    There are various challenges you can choose from targeting arms, core, legs and strength.

I decided to start with the 30 Day Ab Challenge.   It consists of 4 different exercises.  The best part of this is that it not only tells you step by step how to do the specific exercise, but there is a video clip to see the proper form.  They couldn't make it easier!  My favorite - the plank timer - it is set to the number of seconds you need to do for that day's challenge.  You simply get into plank position and tap it to start.


So, on Day 10, I'm loving this.   A reminder pops up on my phone to tell me it's time to do the day's challenge.   I'm a list person and love "completing" each exercise.   Again, the plank timer is my favorite. And, I'm starting to feel challenged.  If you enjoy feeling challenged in a structured way, check this app out on iTunes ( 30 Day Fitness Challenges)!

Here is your chance to get this great App.  Disney Runs in the Family is giving away a code to 5 people to get this app for free.  You can/enter through 6/5.

So, like us on Facebook, follow us on Twitter, enter our giveaway below (through Rafflecopter) and Good Luck!
a Rafflecopter giveaway







Disclaimer:   All opinions are ours alone.   Disney Runs in the Family was not compensated for this post other than getting the free app for review.

I Joined a (virtual) Running Team

I'm generally a quiet, loner kind of runner.  I rarely even run with my own family, let alone strangers.  I'm always over-booked and over-worked, so joining a team to run in my area seemed daunting.  I didn't want to add another "to-do" to my already long list.

I also regularly listen to podcasts on my runs, especially long runs.  One of my favs--The Mickey Miles Podcast--announced the formation of a virtual running team.  I perked up a little, and thought, "Hey, it's for a good cause and who knows...I might actually get something out of it (not that I even knew what I was looking for...)."  I had been interested in running for a charity for a while, and thought the very low minimum fundraising requirement for this team was the perfect way to get started. 

There are tons of different options for fundraising, but the Mickey Milers Running Team chose to not include any travel or race fees (which honestly, I love, because I can tell everyone that their money IS actually going to the charity...not to pay my way to a race and I can include my many Disney races in my fundraising efforts).  All the money donated is going to Give Kids the World Village.  The required amount was $50, so I plunked down the first $50 donation to kick off my fundraising.  I wanted to see what I could do when it comes to fundraising, so I set a lofty goal: $2326.00--one dollar for each mile between my home and the front door of Give Kids the World Village.  Today, I'm 17% of the way to my goal (thanks to friends and family who have already donated!). 

So, I love the idea of fundraising and doing some good while putting in the miles.  That was an easy advantage to joining the team, but I've found a few more.  First, I have a relatively small online community to ask questions to and share my experiences with.  My million-dollar question was "how do I get under 2:00 in a half marathon" and honestly I've already received great advice and confidence.  Second, two weeks ago a weight-loss challenge was started, and it came at the perfect time for me!  This week's weigh-in won't be great, but last week I lost 4 pounds.  Just the kick in the butt I needed to lose the extra few pounds I've put on since the new year. 

I'm also looking forward to meeting some of the team during upcoming race weekends.  I hope to run with my new friends and I really look forward to reaching my fundraising goal!  If you are hesitant to join a running team, I highly suggest you start with a virtual option.  It seems like the perfect compromise for me and has been a great way to get started. 

Check out my fundraising page HERE!  I'd love your support in raising money for Give Kids the World.  And... since they are my running team "buddies" now, check out the Mickey Miles Podcast.  You can find them on i-Tunes :) or at their site www.mickeymilespodcast.com

What's wrong with me?!?!?!

It's Monday, otherwise known as the day after long-run Sunday.  All I can think is WHAT'S WRONG WITH ME? 

Let me explain.  For the past three years, my "race season" has ended with a marathon in January.  Not only a marathon, but the Goofy Challenge in 2013 and Dopey Challenge in 2014.  That's a whole lot of miles, and in turn, a whole lot of training that goes into completing these races.  I have gone into each of these marathons+ well-trained with high weekly mileage and long runs in the area of 20+ miles on Sundays.  Normal people would not want to just throw away all that training.  Normal people would cut back a little, but maintain a substantial base so that the months leading up to those big races did not go to waste.  Normal people would use training for the Dopey as a springboard for future PRs.  But not me.  I'm not normal.  There is something wrong with me...

Since January, I've laced up my sneakers a few times.  I've run around the neighborhood a few Sundays.  I even ran on the treadmill a few times.  I followed no program.  I logged not one run (in fact, my Dopey training plan is still hanging on my fridge).  And yesterday, now that I'm "officially" in training for the 2014 Dumbo Double Dare, I strapped on my Garmin, laced up my shoes, and headed out for a quick 8 miles.  It hurt.  I was tired.  My pace slowed at the end.  All I could think was "What's wrong with me?"  I did it again.  Every year I say I won't waste this huge base I built up.  I will maintain a base of 10-14 miles.  I will work on speed so I can run fast this fall.  Yet again, for the third year in a row, I have failed and I'm starting from (relatively) scratch. 

So there you have it.  There must be something wrong with me.  And now I need to pay the piper!  Am I alone?  Anyone else out there experience post-race ruts?  Or beyond post-race ruts?  What are your tips?  And really...what IS wrong with me? 

Join our challenge!

Maybe it's a lack of upcoming races.  Maybe it's a looming Hawaii vacation.  Maybe it's all the snow on the East Coast that makes morning workouts impossible.  Or maybe we are just super jealous of all of you Princesses and Princes heading off to Disney World this weekend. 

Unless you've been living under a rock, I'm sure you've seen those 30-day challenges on Facebook and other social media.  Well, today some members of this family are exactly 30 days away from a Hawaii vacation (and believe it or not, it has nothing to do with running). You know what that means--bathing suits!  So in order to shape up and do something fun, we are embarking on a 30-day Squat and Ab challenge!  We thought this would be a good boost to our regular workout routine (and let's face it, who couldn't do more abs!)

Of course, though, like everything this challenge is better with friends and family!  You are all cordially invited to join us!  We will be following the plan here:
http://30dayfitnesschallenges.com/30-day-ab-squat-challenge/

Start with us today!  10 sit-ups, 10 crunches, 25 squats!  We can do this!  Don't forget to connect with us on social media to share your progress and to cheer each other on (I need it).

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