Tips For Staying Healthy During the Holiday Season

I hope you all had a wonderful Thanksgiving! The holiday season is always a tough time to stick with healthy choices and exercise (at least for me, it is)! I know I devoured a few too many goodies last week during Thanksgiving and want to get back on track before Christmas arrives, so I thought of a few tips and I wanted to share them because they might help you, too!

#1 Plan Ahead and Don't Overdo It

Going into a party or festive gathering can cause a little anxiety, especially when trying to live a healthy lifestyle (which may seem impossible to keep during the holidays)! Sure it's easy to say "oh, this is just ONE party, I'll work it off later.." bur if your schedule looks like mine, I have several Christmas parties to attend this year...and that's before Christmas even arrives! Having a game plan and sticking to it ahead of time will help a lot! If asked to bring a side dish to a party, bring a healthy option. Others will thank you for this, too!

#2  Make Time to Exercise

Yes, the holidays are SUPER busy and our schedules are jam packed. Follow me here for a minute, though....there's 24 hours in a day, right?  Well, taking 30 minutes or even an hour away from those 24 hours is not a whole lot of time. Let's break it down even more - there's 168 hours in a week - setting aside 3 to 5 of those hours for exercise is totally doable. Your body will thank you later, I promise!


#3 Wash Your Hands

Here's where the nurse in me is coming out - hand washing cannot be stressed enough. Its' cold and flu season, people. Wash your hands and do it often! This will definitely help to keep you as healthy as possible this holiday season. Even my 2 year old knows how to wash his hands! Keeping a tiny hand sanitizer in your purse is a great option as well.


#4 Get Some Sleep!

Rest. Rest. Rest. Getting adequate rest is so important and will help your body rejuvenate for another day. Even though it's a busy time of year, making time for adequate sleep (8ish hours a night) will help you stay rested and energized for the day ahead!


#5 Don't Deprive Yourself 

I mean, it IS the holidays after all - if you see a delicious looking dessert or dish you want to try, go ahead and do so. This does not mean eat all the things! I know if I deprive myself too much, then I go overboard later. Just remember to keep in mind tip number one - don't overdo it! Remember to keep things in moderation and you will be ok!

I hope this holiday season is off to a great start for you! Stay safe, happy, and healthy! 

Any tips you would add to this list? Leave it in the comments below! :) 

It's the Tuesdays On The Run Linkup with Erika, Marcia and Patty. 

Racing Mistakes

How many of us wake up on race morning and don't have it all together? As much as we try to prepare ahead of of time the night before, sometimes things just don't work out. Many pre-race nightmares have occurred about alarms not going off in time, missing a race bus, etc.

So, what kind of mistakes have I made in the past that am trying to avoid in the future? I've come up with a list to share with you today so you can avoid making these mistakes too.
 

It's vintage runDisney (before runDisney was even a thing)!

#1 Fitness Tracker/Garmin/Watch

For my VERY FIRST half marathon ever (that really cold one at WDW back in 2010), I made it all the way to the bust stop at Pop Century and realized I left my Garmin charging in the room! After turning around and running back to my room to retrieve it, I made it back to the bus stop to encounter a now SUPER long bus line. I thankfully made it to the start line on time, but still...I always plug in my Garmin to charge in a visible location and I make it part of my routine to put on while I'm getting dressed on race morning. Never. Again.

#2 No TP!

So, this one my be kind of funny, but at Rock n Roll New Orleans this year, it took me SEVERAL miles of port-a-potty stops before I finally found one that had toilet paper. Had I added Kleenex to my flipbelt, this all could have been avoided. Definitely noted for next time.

#3 Prepare for Weather

This one can be tricky because weather can change at the drop of a hat. Take Princess Weekend of 2015 in Florida for example - on Friday for the 5K, we were bundled up in layer after layer with near freezing temps and by Sunday, we were in short sleeves. Craziness. My husband was not prepared for the 5K and had to purchase additional clothing items at the Expo. Now, we always pack for any and every weather situation.

#4 Fuel

Y'all, Disney spoiled me with full marathons on this one. RunDisney has bananas, chocolate, gels, more bananas, and plenty of fuel to keep the full marathoners going for 26.2 miles. On my first non-Disney full attempt at Rock N Roll New Orleans, I realized my mistake on this - not all races equal the same and by mile 22, I was STARVING. I've run the Rock N Roll full marathon two additional times since this and am always prepared with extra fuel on my part.

#5 Travel Time

I've had some close calls in my years of running races with nearly missing an expo or nearly missing my chance to make it to day-of race registration. We always try to plan a little extra travel time to make sure we are at the race start way ahead of schedule. For out of town races, that means driving or flying in the day before and for local races, that means setting the clock just a bit earlier in the morning.

So, there you have it - my racing mistakes and ways I've adjusted so they don't happen again in the future!

What's your biggest racing mistake? Any advice to add to the list?

It's the Tuesdays On The Run Linkup with Erika, Marcia and Patty. 

Tips to Keep the Excitement in Running

Let's face it - after running for a while, we all get to a point where we feel tired, worn out, or simply burnt out. I have certainly felt that way many times over the past 10 years or so since becoming a runner, and have found a few tips that help every time I feel that "slump" coming on. Today, I'm sharing a few of my favorite tips with you to help keep the excitement in running!

#1 Change It Up
Do you continually run the same route over and over again? Well, maybe it's time to branch out and explore...find a new route! Do you have a national park near your home? How about a gorgeous lake or a pretty school campus? Seeing new things or running a new route is always a plus for me. Add some variety to your running routes and it will make a world of difference, I promise!

#2 Register For A Race
Are you currently registered for a race? Having a race to train for and look forward to always gives a little extra motivational push for me and it's a great way to add some excitement to your training plan! Finding a local or even an out of town race can be a great way to give a little more excitement to your running regime!

#3 Find A Friend
Having a friend or a buddy to share in the miles with makes all the difference in the world. Branch out and find a local running group! It's not as intimidating as it seems, I promise. Running with a friend helps the miles fly!

#4 Cross Train 
Mix it up! Add a little variety to your training plan with a cross training day or two per week. Do you have a local gym, a spin studio, Orangetheory, a pool, or even access to YouTube? The list could go on and on. There's so many ways to incorporate cross training into your routine and your body will thank you for it, too!

#5 New Shoes
Ok, who doesn't love a run in a brand new pair of cushy running shoes for the first time? Or what about a cute new outfit to add to your running wardrobe? Yes, this one is totally superficial and I'm not encouraging you to go out and buy a new running outfit every single time you feel like you are in a slump, but it doesn't hurt every once in a while! Sometimes, you just gotta look for the little things....

Last but not least, REST.  When your body is telling you it's tired and you need to rest, go ahead and do it. I'm sure you've heard it a million times, but it's SO important to listen to your body and take those rest days when needed. When your next running day comes around, you'll feel refreshed and excited to run once again!

Running is such a fun sport and when that sparkle of excitement dims, it's sometimes hard to find it once again. So, I hope these tips have helped if you're needing to find that excitement once again!

How do you keep the excitement in running? 

It's the Tuesdays On The Run Linkup with Erika, Marcia and Patty. 

Tips For Pre-Race Meal Planning

A good bit of my long distance races take place out of town, which means we have to be a little creative in our meal planning with travel.

One tip my running coach gave us was never eat something "new" the night before a race. I agree with her completely, but when you're visiting a new place, how is that possible?

There's a couple of areas you can (almost) never go wrong with in my opinion, and that's pizza and pasta. Notice I said almost...

For me, I mostly stick with pizza as a pre-race meal. I know that most of the time, it's going to be delicious, it doesn't upset my stomach, and it's a crowd pleaser, so I know those in my travel party will like it too!

When visiting Walt Disney World, we've had dinner the night before the Princess Half at Via Napoli and it was amazing!

No, we didn't consume this GIANT pizza ourselves - we ate here with friends! I also don't recommend over-stuffing yourself the night before a race, especially with something like pizza. Another tip our running coach gave us was to watch for trigger foods (like too much cheese) that might cause  a runner to get stuck in the "K-John" aka port-a-potties immediately before a race. Now, it's ok to have to potty before a race, but you definitely don't want to be stuck in there forever, especially if the race is about to start!

Another pre-race favorite at Walt Disney World is the Port Orleans Riverside food court! They have an awesome pasta selection that works great for pre-race carb loading!

While doing research for this blog post, I discovered that pizza is indeed my true pre-race meal. Take New Orleans for example. Every time we run Rock n Roll New Orleans, we stop by this awesome little hole in the wall pizza restaurant and enjoy a delicious pizza.

This place has changed names over the years (I believe it's called Outlaw pizza now), but the taste hasn't changed one bit! It's still delicious and still does the trick as a great pre-race meal!

If you're visiting a new town for a race weekend, I highly recommend finding a restaurant and calling ahead for reservations. In our experience, when thousands and thousands of runners flood a town like New Orleans, all of the restaurants end up with 2 hour long waits by dinner time. We've had very good luck calling ahead of time and booking a reservation which means we've eaten dinner and are in bed at a decent time the night before a race. With a place like Disney World, if you're looking for an Italian type restaurant, I suggest that you're on the computer or phone at 180 days out from your trip, booking your reservations right then and there. Once race weekend approaches, you won't be able to find any sit-down pasta/pizza restaurants at all (this happened to us for Marathon Weekend this past year). If you do run into this instance, the pasta selection in the food court at Riverside or an in-room pizza delivery at your resort would work out perfect for you! (Or you could always have pizza delivered from off-property...but that would mean breaking the "Disney bubble"...and that's no fun!)

So to recap:

• never eat something "new" the night before a race
•  don't over-stuff yourself the night before a race
•  watch for trigger foods that cause stomach upset - you don't want to spend the entire morning of your race in a port-a-pottie
• if a restaurant needs reservations, book early - especially if it's a race weekend where thousands of runners are coming to town

It's the Tuesdays On The Run Linkup with Erika, Marcia and Patty. 

Tips from Jeff Galloway: Staying on Track in the Summer

It's been a little while since I shared tips from Jeff Galloway with you! Now that we are midway through summer, here's a few training tips from Jeff about staying on track during this warm and humid time of year! Enjoy!

 
Summer months can be challenging for runners. In between traveling, hot weather, and family activities, many people can have a hard time staying on track. Here are three tips to use this summer!

#1 Use a Journal for Motivation
Runners tend to run more when journaling. A journal can help with accountability and motivation. Those who journal tend to run more days per year, have more motivation, and are more successful. In addition, journals give you control over your running: better planning, timely adjusting, discovering trends that led to success or injury. 

#2 The Magic Mile
Want to know how fast you can run? The magic mile has been the best predictor Jeff has found. Has anyone ever tried this? I need to!!

#3 Salt Replacement
Do you need salt when it's hot? While most cramps are due to muscle exhaustion, you need to replace the salt you lose in sweat during hot weather. It is rare to be low in sodium but if so, try a buffered salt tablet during/after workouts that involve prolonged sweating.

Do you like to use a journal to document your running journey? Have you ever tried the magic mile?

Motivate Your Way Out The Door

After a fun filled and incredibly short weekend in Disneyland, I'm home! I arrived in Disneyland on Friday and flew home on Sunday evening - it was a whirlwind of a trip, but I had an incredible time and wouldn't trade a minute of it!

Since it was such a short trip with no time off work, I'm still trying to get my belongings and my life back in order. I'll be back this week with a recap of the Tinker Bell10K. In the mean time, here's a few tips from Jeff Galloway himself, all about motivation! (Don't we all need a little of that?!)

There is a point where every runner needs a little motivation to head out the door. Here is a proven strategy to get moving on the tough days. The method has also been helpful in dealing with other challenges.

Mentally Rehearse

The following is a mental exercise that you can do throughout the day to prepare for this situation, as you are sitting around at the end of the day, driving, or commuting home. Don't focus on the workout. Instead, break down the experience into a series of small steps which are easy to do. As you rehearse the sequence of these, over and over, you become more likely to follow the same pattern when you need to do so.

Prepare by putting on comfortable shoes and clothes, and having your exercise equipment handy. You're not thinking about exerting yourself - just getting out of work clothes and into clothes that are comfortable but could be used for your workout.

• Coffee? As you are dressing, brew some coffee, tea, or have a diet drink, etc. Caffeine (if you have no problems with it) will wake up the central nervous system, making exercise feel better.
• Eat a snack. Low blood sugar is the most common reason for low motivation in the afternoon. An easy-to-digest snack will raise the level so that you feel good and will reduce the negative messages received from the stress-monitoring part of the brain (the left brain).
• Weather? Just walk out the front door to see what the weather is like.
•  If you are using exercise equipment in a health club, check the availability and walk around until the user has finished his or her workout. 
• If outside, walk to the end of the block to get your bearings. Once you have walked 100 steps, you are almost certain to continue. If using a treadmill, commit to walking 100 steps, then commit to running 100 steps. 

Have a reward afterward, such as a snack, a beverage, or a massage - you earned it!

There is a principal of lazy physics here: "A body on the couch wants to stay on the couch. But once a body is in motion, it wants to stay in motion."

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Thanks so much, Jeff! A little motivation here and there is just what I need to kick the "I don't wannas" away.

Disclaimer: As a Jeff Galloway blogger, I receive occasional running/workout tips that I in turn share here. No compensation is received for this exchange, I simply enjoy sharing with you! :)

Galloway Tips: Fast Lane 101

I've been a little under the weather this week so in place of my usual Fitness Friday, here's some tips from the man himself - Jeff Galloway!

Today's tips are all about the local track and track etiquette. Anyone like to do their weekday runs on a track? My running group used to host a weekly track workout at a local high school track and I really enjoyed running there! I also felt as if the track workout helped with my Saturday long runs!

Fast Lane 101

Neighborhood tracks are the most convenient place to run for most.  Whether you're taking your first steps or wanting to improve your time, it's easy to check your pace by timing each lap. Because I've spoken to many runners who mistakenly feel that they are not fast enough to run at the local oval, here are a few simple guidelines:

•   What is the distance of a lap?  Standard distance is 400 meters (@ .25 mile).

• In which direction should I run?   In most cases, run counterclockwise.  A few tracks alternate direction from day to day,  so follow the direction of the other runners.
• What lane should I use when running slow or walking?  The inside 3 lanes are reserved for faster runners and those doing speed workouts.  Most runners should use the 2 outside lanes.
• How do I pass slower runners? Assuming a normal, counterclockwise pattern, move to the right to pass, with a smile.
• Is it OK for kids to ride bikes and skate on the track? This is not a good idea.  Try to find another place near the track for these activities.
• Do I have to pay to use a track?  Most tracks are free, but the hours of use may be restricted by the school.
  
• Can I run on the track with an iPod? This is up to you but be aware of your surroundings and possible threats or faster runners coming up behind you.  Keep one ear uncovered.
• Do I need special shoes?  No—you can use the same shoe for road, track or fitness trail—unless you are a competitor doing very fast speedwork.
• Are there any times that I should not use the track?  If there is a track meet or organized track practice by the local team, find another running area.  Some track teams allow recreational runners to use the outside lane during their workouts.  

Say What? 

Repeats - These are the fast segments during a speed workout. Each repeat (usually about 3-5% of the distance of the goal event) is run slightly faster than goal race pace, followed by a rest interval of walking or slow jogging. Through a series of workouts, the number of repetitions gradually increases.    

The Fix I always lose count of how many times I’ve run around the track! How can I keep track of it better?  Office supply stores sell “counters” that keep track of the number of laps as you click each time you finish a lap.  Another method: time yourself for the first 2 laps, for two laps in the middle and 2 laps at the end.  Compute an average of the lap times.  You can compute the number of laps by dividing the total time run by the average time per lap.
 
The Excuse There are lots of fast-looking people at my track; I’m scared I’ll get in their way.  The inside lanes are for faster runners.  If you run in the outside lane, you will not get in their way.

That's all for today! Be sure and check out jeffgalloway.com for the latest and greatest on training and upcoming events! 

Running While On Vacation

I love a good run while on vacation. As a matter of fact, I always include a morning run in our travel plans when selecting a hotel/resort for our stay! A great way to see new places and explore new areas is on foot and is one of my favorite parts of any vacation. Today, Jeff Galloway shares his vacation running secrets with us! See below for a few of his favorite tips!

The best, more efficient workout when you’re at the beach…

• Running into the dawn: In Summer, it's best to run before the sun rises above the horizon.  Since it's common for family members to sleep a bit longer on vacation, get up early and hit the beach.    Set a total time you wish to run, and turn around at the halfway point.  Or, run 1-2 minutes longer going out and try to run faster on the return.

• When you’re camping and near a lake and/or mountains.  Drive around the campground area to find suitable running/trail areas.  Plan a group hike each day.  Appoint yourself the “lookout”.  Walk ahead of the group for a few minutes and then run ahead for a minute or two, and run back.  Repeat this routine throughout the hike.  Even short segments of running, during a 1-2 hour hike, will maintain your running adaptations very well.

• On a road trip, taking frequent “pit stops”.  Wear your running gear on the trip.  If it is safe to run or walk at your rest area, walk for 1-2 minutes as a warmup and then run for 5-10 minutes.  Repeat this pattern until the group is ready to load up.  If it is a food stop, get your meal “to go” and spend the time running.

• When you’re on a trip that’s based around a theme park.  Many of the hotels in areas like Disneyworld, have designated areas for running.  In some cases you can run to the parks.  Ask the hotel staff for recommended routes.  Each evening, gather the family and plan your park visit for the next day.  This allows for you to find a times slot to squeeze in a run.  As you mention how you are planning your run, you'll teach the kids how important your exercise is, for you.

• When you’re on a sightseeing city tour.  Time is limited during most sightseeing tours but you can usually squeeze in a few minutes here and there.  Wear running clothes or very comfortable apparel with running shoes.  When the bus stops, keep walking around while looking at the sights or listening to the guide.  If time allows before re-boarding, jog for a minute or two.

• A home-based vacation.  If possible, arrange with another family member to watch the kids while you run.  Then, offer that person a chance to get away for a while while you stay with kids.  Early morning is often a great time to get in your runs.  Plan trips to local parks (that you seldom visit) where you can run and walk with the family.

 So, what about you? Do you enjoy running while on vacation? Any tips you'd like to share?


As an official Jeff Galloway blogger, I am provided with occasional tips to share with you guys - no compensation is received on my end! Hope you’ve enjoyed them!  
 

Fitness Friday - Dealing With the Heat

This heat...ugh. I've about had enough! Here in the south, we've been experiencing ridiculous heat indexes and crazy humidity over the past few weeks. Fall can't come soon enough!  Although I do own a treadmill, I much rather run outside...so I've had to do a little improvisation here over the past few weeks in order to keep up my regular training schedule. Thankfully, Jeff Galloway has a few tips to share for dealing with the heat! Enjoy!

Training through the summer can not only be grueling, but down right dangerous. 

Here are some tips to train safely and as comfortable as possible in the hot summer months:

• Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)

•  When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
  
  
• Try to complete your run before the sun rises above the horizon.

•  More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30

•  When you start to heat up more than normal, take a longer walk in a mall or indoor AC building

•  Pick shady courses on hot days

•  Don’t wear a hat!  Pour water over your head

•  Have an indoor alternative—treadmill, etc
  
  
• Run in the deep end of the pool, using a flotation belt

Of course, hydration is ALWAYS key!  I've really upped my fluid intake over the past week and I've noticed a difference! 

Thanks for the tips, Jeff! 

What's your favorite way to beat the heat with running during the summer months?


Disclaimer: As a Jeff Galloway blogger, I received these tips to share with you - no compensation was exchanged.

Five Ways To Get Faster

Another set of tips from Jeff Galloway has been released and I am excited to share them with you!

Today’s tips review all things speed (increasing your speed, that is)! Thanks for sharing your wisdom, Jeff! We appreciate you!



FIVE WAYS TO GET FASTER
by Olympian Jeff Galloway
Longer Long Runs
Increasing the length of the longest long run has produced the greatest amount of improvement that I've seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances.  Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks.  The slower the pace, the quicker the recovery.  I suggest doing the long runs every 2-3 weeks.

(One of my favorite tips when training for a sub 2 hour marathon! It definitely works!)

Speed Repetitions—increasing the number  My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon.  I recommend that each of these be run 30 sec/mi faster than goal pace.  The recovery interval is a 5 min walk between miles and a 3 minute walk between 800's.  These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down.  See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form
Most runners I've monitored have improved several minutes in a marathon by fine-tuning their running form.  As the mechanics become smoother and within one's limits, there is a significant reduction in aches, pains and injuries.  The two best ways to improve form are water running and cadence drills.
•        Water running uses the same basic motion as when running on land, using a flotation device so that the feet don't touch the bottom of the pool.  When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
•        The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground.  This drill is detailed in most of my books.  I've found the key to improving speed on the mechanical side is quicker turnover.

Race in Shorter Events
Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt.  On non-long-run weekends, during a half marathon program, try some 5K or 10K races.  When training for a marathon, race at the 10K or half marathon distance.  At first, the faster pace of the shorter distance may seem awkward.  But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event.  These performance improvements can translate into faster times in the longer distances.  My book 5K/10K details the training and the racing strategies for these events.

Hill Training
The only way I've found to build strength for running is to run hill repeats.  On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride.  Walk down the hill for recovery.  Don't sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com.  The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race.  You'll also run faster on hilly courses, during your races.

(I have a love/hate relationship with hill training!)

Do you incorporate any of these mentioned above in your current training cycles?

Energize Your Day, Clear Your Brain–Tips from Jeff Galloway

I’m back again with a few tips from Jeff Galloway! Not interested in training for a huge race but want to find a way to clear your mind and reduce stress each day? You’ve come to the right place! I love today’s tips from Jeff as we all deal with some sort of stressors in our lives…sometimes, a simple aerobic activity helps a great deal when you’re under a lot of stress!



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It's natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

•        Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you're away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day's stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.

•        Don't sit--walk! The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or  the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.  

•        Eat more frequently.  Each time you eat, even a small snack, you'll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you're not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you'll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN'S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.

•       Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you  and your “coach-ee” through the training. 

Do you find that going for a run helps reduce your stress level? Are you a morning, mid-day, or evening exerciser? 

As an official Jeff Galloway blogger, I am provided with occasional tips to share with you guys! Hope you’ve enjoyed them!

Achieving a Sub-2 Hour Half Marathon (A Few Tips)

While training for this year’s half marathon season, I did a lot of reading on achieving a sub 2 and I studied the steps that others took to reach that goal. Today, I’m going to share with you a few of the tips I used and what worked for me!

(Please know that I’m not trying to come off as if I’m bragging or praising myself in any way, shape, or form in this blog post.  I debated on writing this post, but I’ve decided to share it anyway, in hopes it will help someone with their half marathon journey! )

Prior to this half marathon season, I was so close to a sub 2 hour half…and it remained that way for three years (my best time was a 2:01). Every year, I tried and tried to reach my goal but it never happened. From IT Band problems to sickness and crazy weather, it just didn’t seem possible for me.

This past fall, I did a lot of reading from a google search and I came across a Jeff Galloway runDisney plan. I noticed that his plans from past rD events utilized a strategy I didn’t think was necessary. (Sounds funny, right?! How silly I was…) On all of his training plans and on the longest training run days, he had runners train at least a mile over the distance they were trying to achieve on race day. For instance, I turned two of my 12 mile training runs into 14 mile training runs last fall. What good did that do? Well, I noticed that my legs weren’t as fatigued during the race and I felt like I was able to run 13.1 faster! 

(Side note here – While participating in the events for the Castaway Challenge, I was able to thank Jeff for his advice and share my accomplishment with him. He was SO excited for me it really made me feel great – he’s such a standup guy and a class act. I respect him even more now than I did before!)

Ok back to the reason for my post…

I also cleaned up a my diet a bit about 2 weeks before the race. Yes, I should have started earlier but it was right around the holidays and lets face it, I wanted to eat all the delicious things!

Mid December (for my mid-January race), I broke in a new pair of running shoes. I always perform better when my shoes are at the front end of their lifespan, not the back end.

I had two half’s on the schedule for January of this year and I knew I wanted to try and sub 2 in one of them. I’d run both courses in the past and the Louisiana Half was the flattest from what I could remember. If the weather decided not to cooperate, I figured I’d try the following weekend at Rock N Roll New Orleans instead. Rock N Roll NOLA became my back-up plan…just incase!

Last but not least, I found a pacer to run with for the half marathon. (Not all races have them, but most do.) I know that all of my efforts prior to race day, plus the assistance of the pacer is what helped me achieve my goal. The pacer kept us right on target and I’m definitely glad I chose to run with him and the 2 hour group because I couldn’t have done it on my own!

So, to recap….

• On two occasions, I ran a mile longer than my planned race distance.  (These were not back to back weekends, they were about six weeks apart with the last one being three weeks before my half marathon.)
• Cleaned up my diet – no processed bad garbage, I tried to “eat clean” for two weeks and reduce sugar intake.
• New-ish shoes (but still broken in)
• Picked a race and had a back-up plan
• 2 Hour pacer to run with during the race – he was essential!

Want to read a recap of my version of the Louisiana Half Marathon? Click here. This is such a great race – if you’re debating on running a race in the Louisiana area, it’s a fantastic one to choose! :)

*Please note, I’m not a coach nor a training expert, I’m just sharing a few of the things I did to help myself achieve my goal of a sub 2 hour half marathon.

What is/was the best tip you ever received on obtaining a running/race related goal?

Wine & Dine Half Marathon Tips & Meet-Ups

Well, the packing list process began tonight. I have a list for my carry-on, a list for my luggage, and even a list for my night-of-race bag.


 
(Yes, that’s a delicious cookies and cream cupcake…I caved, what can I say?)

I posted several packing tips earlier this year, and even a few tips for running your first runDisney race, but wanted to add a few about this race in particular (since it’s a night race and all).

• If your plans involve the after party, check a bag with things such as baby wipes, extra deodorant, a change of clothes, and a ziplock bag.  I am not a fan of staying in sweaty clothes…and I tend to get chilly after a little while. I don’t want to get sick, so I’m packing a bag with the items listed above and I’m leaving it with my husband for the after party. If you don’t have someone that can carry a bag for you, there is an option to check a bag before the race begins. 
• Changing tents are located after the finish line. I’ve never used them – an Epcot restroom was my changing room in the past. Bring along a ziplock bag for your race clothing.
• Money for the Food & Wine Festival. Wine & Dine participants will receive a gift card, but if I remember correctly, it’s about $10 which is the cost for roughly two (maybe three if pushing it) items. Word to the wise, bring extra money and don’t check it in your race bag, keep it on you during the race!

Just a few in-flight reminders:

• Pack your race outfit(s) in a carry-on if your travel involves a flight. I’ve had the opportunity to do this several times and it’s always worked out well.
• Place GU in the plastic bag with liquids, just incase (if flying).
• Wear your running shoes on the plane with you (unless you have room in your carry-on…let’s face it, I never do), then change once you reach your destination.

Another topic that’s been on my mind…Meet-Ups. I haven’t heard a lot of information on meet-ups for this Wine & Dine Half Marathon event, so I searched around and found a few.
Please feel free to email me at kren2700@gmail.com if you have any to add to the list!
Despite the fact that there’s no “official” runDisney meet-up for Wine and Dine Half Marathon Weekend, several groups have come together to form meet-ups of their own! If you’re interested, stop by and check one out. Meet-ups are a ton of fun and a great way to meet fellow runDisney enthusiasts!

Meet-Ups
Friday, November 7, 2014

Wine & Dine #runnerslove Meetup Have you met another runner, or group of runners and you JUST CLICK, like you've known each other all your life? Are they your support system when you need an extra push or need to whine about rain or snow? Are they the first people who congratulate you on a PR? Well Kristy and I (Meg) would like to diagnose you with a case of #runnerslove. It's okay. It's not treatable with modern medicine but with more miles on the pavement and more time getting to know each other!  This is the #runnerslove Meetup Take 2!
When: Friday, November 7, 2014
Where: Disney’s Polynesian Resort
Time: 5 p.m.

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Saturday, November 8, 2014 

Team #runDisney Jingle Jungle 5K Pre-Race Meet-up
Come meet other Team #runDisney members before taking off on a holiday jog through Disney's Animal Kingdom!
We'll meet at the entrance to the bag check area starting with "A". Look for the #TrD Shirts and banner!
When: Saturday, November 8, 2014
Where: Disney’s Animal Kingdom
Time: 6 a.m.

2014 Cupcake Meetup at #WineDineHalf
We had so much fun last year, that we're bringing the fun back to the East Coast, and this time, we're spreading the magic to Noah's Light Foundation.
On Saturday, November 8, Outrunning the Monorail, in partnership with DVC Central, will be hosting the sequel to last year's Double Dumbo Dare Cupcake Meetup. There will be a variety of awesome prizes we'll be raffling off, as well as a selection of fruit, bottled water, and of course, CUPCAKES!
Your $20 registration fee includes 3 mini cupcakes, one raffle ticket, a special pin, and a chance to hang out some really fun runDisney people!
See the Facebook event page for a link to registration.
When: Saturday, November 8, 2014
Where: Disney’s Boardwalk Resort
Time: 1:00-2:00 p.m.

Team #runDisney Wine & Dine Half Marathon Pre-Race Meet-up
Come meet other Team #runDisney members before taking off on the runners' night out.
We'll meet inside the runner area, behind the concessions tent. Look for the #TrD Shirts and banner!
When: Saturday, November 8, 2014
Where: ESPN Wide World of Sports
Time: 9:00 p.m.
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Have any tips to add from your experience? Any meet-ups I left off the list? 

See ya real soon!

Tips for Running your First runDisney Race

Disney’s Wine & Dine Half Marathon is around the corner and the excitement for a 5th Anniversary race is in the air!

So, you’ve decided to run a Disney race and you’ve made the Wine & Dine Half Marathon your first? Good choice! This is a great race with an insanely fun after party!

As part of the Virtual Wine & Dine Half Marathon Weekend Blog Hop, I’ve compiled several tips to help see you through this new experience.

The Expo:

How does one get to the Expo, you might ask? Well, if you’re staying in a Disney resort, Expo transportation is available during Expo hours. The 2014 Wine & Dine Expo is located at Disney’s Wide World of Sports Complex and will be open on these days and times:

10:00 a.m. to 7:00 p.m. on Friday, November 7, 2014
9:00 a.m. to 3:00 p.m. on Saturday, November 8, 2014

Expo transportation busses will run:

Friday, November 7

• From Host Resorts to Expo: 9:30 a.m. – 6:30 p.m.
• Transportation from Expo to Host Resorts concludes at 7:30 p.m.

Saturday, November 8

• From Host Resorts to Expo: 8:30 a.m. – 2:30 p.m.
• Transportation from Expo to Host concludes at 3:30 p.m.
Source

Tip: Don’t bypass the Expo. Get in, get your race big and shirt, then get to shopping! I was so overwhelmed by all of the vendors and noise at my first runDisney event, I didn’t enjoy the expo at all – I left in a hurry and regretted it later. Expos are the beginning of most race events and excitement for the upcoming race is literally buzzing in the air. Get in there and be a part of it!  Walk around and check out the vendors with their merchandise…who knows, you might even discover something you didn’t know existed! (Please note - it’s not wise to purchase something at the Expo that you plan on wearing in the race the following day…especially shoes.) :)

Meal Planning:

It’s Disney – the calories don’t count and you can eat whatever you want, whenever you want…right? WRONG. Disney’s Wine & Dine Half Marathon is a night time event that begins at 10 p.m.  Planning meal times throughout the day on the day of the race can be tricky. It’s not a good idea to eat a late and large dinner the evening of the race. Instead, try eating a larger meal earlier in the day…around 2 o’clock instead of the usual “dinner time”. This worked well for me during my first Wine & Dine Half and I plan to do the same again this year.

Tip: For an authentic Epcot experience, try booking a meal at one of the countries located in World Showcase! Many of them offer pizza or pasta dishes which serve as a popular pre-race meal!

No Way Jose, anyone? :) This delicious treat can be found at Beaches and Cream at Disney’s Beach Club Resort and is a great day-after the race indulgence (to share of course…maybe)!

The Race:

Running a Disney race is unlike any other experience in the world! runDisney events are always a blast and leave runners with a lot of fun memories and extra special moments to cherish!

Tip: Getting to the race start is much the same as the Expo – if staying on Disney property, busses will be available to take runners to the starting area.

For the Wine & Dine Half Marathon, be forewarned…runners must board a bus no later than 8 p.m. in order to make it to their corrals on time. Transportation will begin at 7 p.m. on the evening of the race and will conclude at 4:30 a.m. (once the after party is over).

Tip: Disney does offer gear bag check at the race start area. You must use the clear bag given to you at the Expo if wishing to drop off a bag – no other bags will be accepted. Bags will be available for pickup after the race is over in the designated finishing area (the signs are everywhere and not hard to miss). If planning on hanging around the after party, a few things to include in your race bag are a change of clothing and baby wipes for easy cleanup. Changing tents are available around the finish line area.

Tip: Once the race begins, be sure to take in your surroundings – don’t get so caught up in your pace, time, etc (unless you’re trying for a PR at this event). I love how runDisney really tries to incorporate exciting things to see throughout the course…take the Osborne lights for example! These beauties can be seen in Hollywood Studios near the end of the Wine & Dine Half Marathon – definitely the highlight of this event for me!

Tip: Be sure to stop for characters along the way. The lines may look long, but most of them go by pretty fast – runners jump in, take a picture, then take off running again. These events are great places to see groups of characters not often seen together  and/or characters that are rarely seen at all (I spied Darkwing Duck while running the Full Marathon a few years ago)! If you’re into the character sort of thing, don’t miss out and don’t let the lines deter you.

Tip: Disney allots a 16 minute per mile pace for their events and this time begins when the last runner crosses the start line. I was so worried about getting swept during my first Disney Half Marathon, I didn’t enjoy it as much as I should have (and I had no reason to worry). Keep an eye on the time – if you’re keeping a good pace, don’t stress.

Tip: Throughout the race, keep your eyes out for official race photographers. They will be located at random points throughout the course. Also, be sure to smile when you cross the finish line. Stop your timing device either right before or a few steps after crossing over the timing mat if you’re hoping for a frame-worthy finish line photo.

Tip: After snagging your new bling (aka shiny new medal), walk through the food tent and pick up a package of goodies (now in the form of a box) and water/Gatorade to rehydrate after the race.

Enjoy the post-race party and celebrate your amazing new accomplishment! Let me be the first to send best wishes to you on your upcoming endeavor! I know you’re going to have a great race and enjoy the experience. If you find that the race bug has bitten you and you’re interested in running more runDisney events, check out their website. Races are held throughout the year at both Walt Disney World and the Disneyland Resort.

That’s all the tips I have for now! I hope everyone participating in the Wine & Dine Half Marathon has a great race! Happy running!

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This post is part of the Virtual Wine & Dine Half Marathon Weekend Blog Hop! Please check out the other blogs in this series for lots of great info about the races!

Tips for Running in Humid Conditions

On Saturday morning, my friend Heather and I ran our scheduled long run – nothing out of the ordinary, our usual Saturday morning lineup.

I didn’t check the weather before we began running because I already knew the answer – HOT.

What I didn’t realize or factor in was the humidity level. About 3 miles into our run, I realized that something was different - there was a slight breeze in the air, but it wasn’t doing much to cool us down. We were sweating more than usual, honestly to the point of being drenched (gross, I know…just being honest)!

After checking the weather app, I had my answer. One hundred percent humidity. 100%!! What the heck?

Despite it all, we pushed through and continued our run where we finished at 8 miles. Whew. What a crazy feat!

My friend’s got GUNS!

It never fails here in the South – as the summer draws to a close, the humidity levels tend rise, making for tough running conditions. If you live in the North, you’re probably laughing at me right now. Why post something like this so close to Fall when the temperatures are starting to cool down? Well my friend, the South won’t be experiencing those “cooler Fall temps” until…umm…late October/early November. Which means we still have lots of hot summer-like runs in our future. Lucky us.

After making it through what was possibly one of the hardest long runs of the year, I compiled a checklist of things to remember when running in high head/humid conditions.

• Hydrate. Drink plenty of water the day before you run, this is super important. Also, drink lots of water DURING your run as well. The addition of sports/electrolyte beverages will help, too. If you’re one that doesn’t like to carry water on you during a run, find a few drop off locations or a loop you’ll pass often. At home, I’ve used the old “water in the mailbox” trick before…it was my own mailbox, of course.
• Run early in the morning. We usually begin our long Saturday runs super early in the morning which helps with the heat. It really truly makes a difference. Starting a run just a mere two hours later (I’ve done it before) is sheer torture in the summer!
• Dri-fit clothing. This is super important and will help in wicking moisture away from your skin as you sweat which will help guard against chafing (although it’s not always 100% a guard on it’s own)…
• Body Glide. It’s hot, humid, and you’re sweating. Not only can parts of the body rub together, areas of clothing can rub on the skin, too. If you’ve noticed any of the areas in the past or think you might have an issue, put Body Glide on – it won’t hurt anything in the end!
• Sunscreen. Don’t forget sunscreen. If you’re running later in the day when the sun is out, lather up! This will make a huge difference in the long run, trust me.
• Know when to stop. If your body is telling you that it’s done, listen. Pushing yourself through a run won’t grant you any favors in the long run!

I love this article by Runners World which really puts the humidity into perspective with the coping mechanisms of our bodies.

What’s your favorite running in heat/humidity tip? Can you think of something I didn’t list?

No Negative Thoughts

Is it really Friday already? Seems like this week flew by! I’m definitely not complaining, that’s for sure.  I’ve been taking it easy this week and trying to recover slowly after running the Rock n Roll New Orleans Marathon on Sunday. I’m looking forward to a laid back weekend, hoping to get a few things accomplished around the house.

Even though I’m in recovery mode (and feeling kind of lazy), I decided to take my dog out for a run/bike ride on Tuesday.



She loved running as fast as possible while I pedaled….I think we found our new “thing”!  I only rode 2 miles on Tuesday because I just wanted to loosen things up a bit…and it was such a beautiful day, I couldn’t pass up the opportunity!



Last night, I took the bike out again for a 5 mile spin followed by a 1 mile walk with both dogs. Two dogs…one me….let’s just say we had quite an adventure.

As I was riding my bike, I began thinking back to the Marathon and various thoughts that went through my mind while running the race.

I remembered having to combat thoughts of doubt several times during the race. I realized that I also had to do the same thing during the Louisiana Half Marathon just one month prior.

Each time thought “I’m not going to reach my goal” or each time “I can’t” arose in my mind, my running coach’s pre-marathon mantra floated through my mind – NO NEGATIVE THOUGHTS.
Sometimes that’s easier said than done, coach!

We’ve all heard the phrase “Running is 90% mental” and if you’ve ever run a Marathon (Half or Full), you know this to be true. I have devised a plan to combat negative thoughts so I’m not caught off guard next time they arise:

• Have a positive phrase you can rely on when those thoughts arise. 
  I wear a Team 413 bracelet on my wrist during every Half/Full I run. It simply says “I can do ALL things” (taken from Philippians 4:13).  I like having a reminder in such a visible area – it really helps when the race begins to wear on me and my mind starts to wander.      
  
• Keep your playlist full of positive and upbeat songs.
  If you run with music, having songs that are uplifting will help keep you going strong. My newest favorite is “Keep Your Eyes Open” by Need to Breathe. It began to play on my iPod at the perfect moment during the Rock n Roll NOLA Marathon and gave just the boost I needed! Love it when that happens! :0)
  
• Look to the crowd for support! Depending on the size of the race, spectators will be around to cheer runners on. I like to read their signs as I pass by – really helps take my mind off the race
  
• Focus on your surroundings.
  If you are running a race in a new area, take the opportunity to enjoy the view. Look at it as a quick sightseeing tour, minus the “official” guide!
  
• Make new friends!
  If you’ve been running near/behind/beside someone for a while, strike up a conversation. You never know who you might meet….it’s a possible Facebook friend/twitter follower in the making!
  
• Break the race up into smaller parts in your mind.
  Telling yourself “I’m halfway finished” or “Just a 5K to go” helps the race not seem as overwhelming.
  
• Possibly the most important of them all….Don’t forget to have FUN!
  If the race isn’t going the way you want it to go, don’t let it get you down. Instead, slow down and enjoy it! Take pictures, make new friends, don’t pressure yourself – a wise person once told me “There will always be another race”. Don’t beat yourself up….if you don’t reach your goal or perform to the best of your ability, remember….there will always another race. Besides, signing up for another race gives you another opportunity to earn a medal. Isn’t it all about the bling, anyway?
  

Now it’s your turn! I want to know what you do when negative thoughts or thoughts of doubt begin to arise during a race! Do you have a favorite saying? How about a tip I didn’t list? Share your thoughts!