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Tag: @JeffGalloway

5 Tips For Running In The Heat

5 Tips for Running In The Heat

May 20, 2019

It’s starting to warm up here in Connecticut! My son joined me on my run this weekend but he wasn’t used to the heat yet. Here are 5 tips for running in the heat.

5 Tips for Running In The Heat

Start off Easy

Don’t start your run expecting to keep the pace you had when the weather was cooler. Your body needs to acclimate to the warmer weather. Jeff Galloway has a formula to use for adjusting your speed for warmer weather. He recommends slowing down by 30 sec/mile for every 5 degree temperature increase above 60F.

Hydrate

You must hydrate before, during and after your run. I don’t usually run my typical shorter runs with water; but when it starts to get hotter out I will bring water with me. I use it to drink and also pour it over my head to help cool me down.

The reason why you should be drinking a lot of water prior to your run is to fill your cells with the water so your body can cool itself down properly by sweating when you run. If you notice that you are not sweating then you are in the early stages of a heat stroke and you should stop running and allow your body to cool down.

It’s also good to drink fluids with electrolytes. I prefer to use Nuun tabs over Gatorade because they don’t contain the sugar that Gatorade has. Nuun also doesn’t upset my stomach. I learned after several years of running, what works for me and what doesn’t.

Dress For The Weather

Wear loose-fitting and moisture wicking clothing. If you aren’t wearing the right clothing the sweat will remain trapped in your clothes and will weigh you down and also make you feel hotter.

Also don’t wear a hat when running in warm weather. Wear a visor so the heat doesn’t get trapped by a cap.

Run In The Shade

Try to find a running route that will allow you some shade. I like to run on the roads near my house. Several of them are lined with trees so I can stay out of the direct sunlight when I am running.

It’s also ok to take a break in the shade if you are feeling hot or overheated. When it is very hot and humid out, you need to be very careful that you don’t overheat and get heat stroke.

I ran a race in Disneyland two years ago that was black flagged. That meant that the conditions were too dangerous for running in. Many of us were walking the last few miles of that race because we were in the direct sun and it was extremely hot.

Run Early or Later In The Day

In the summer I try not to go out for a run in the middle of the day. There had been times when I had to get in a run during the heat of the day and it was much harder.

If you have the flexibility in your schedule, plan your run for early morning or late evening when the sun isn’t at its strongest point. I enjoy my early morning runs when the air has some coolness to it. It’s also peaceful in the morning before the hustle and bustle of the workday begin.

I also enjoy running in the evening as a wrap up to my day. But I have noticed that sometimes the air is just as hot around 6:30 p.m. than it is at 6:30 in the morning. That’s because the asphalt is still holding in the heat of the day.

Are these tips helpful to you? I hope you continue to run safely in the summer.

5 Tips For Your Best Dopey Challenge Race Experience

5 Tips For Your Best Dopey Challenge Race Experience

April 17, 2019

This year I ran my 5th consecutive Dopey Challenge. I had said that once I did five in a row that I would be ok with not doing Dopey anymore. However, I may be changing my thoughts on that because of my 2019 Dopey Challenge race experience.

The Dopey Challenge is a runDisney event where you run four races within four days. Day one is a 5K, day two is a 10K, day three is a half marathon, and day four is a marathon. Like I said, this is my 5th year running the challenge; but I have run the Walt Disney World Marathon for seven years in a row.

This year’s race was particularly hard for me. I had a lot of struggles prior to the race. I’ll have my race recap for you soon; but for now I’ll share advice on how to have your best Dopey Challenge race experience.

1. Train For The Dopey Challenge

I can’t stress enough how important that is. It sounds silly; but if you have run the runDisney races before, like me and several other runDisney runner friends of mine; you become a little cocky. We have done so many of the races, we know the course, so we assume we can do it even with little or less training. Sure, you can do it; but you will also hurt more and suffer more during and after the race because of the lack of training. Bad idea.

For my first Dopey Challenge I signed up for Jeff Galloway’s e-coaching program. He personalized a training plan for me and I checked in with him regularly to discuss any issues or concerns I had throughout the training.

When doing the Dopey Challenge you have to prepare your legs to run while tired. They have to get used to running on back-to-back days. RunDisney has a training plan designed by Jeff Galloway on the runDisney website. I suggest you take a look at the training plan prior to registering because you will need to dedicate a lot of time to the training.

2. Know How To Fuel For Dopey Challenge

With the Dopey Challenge Race Experience comes a different challenge. How do you provide your body with the proper nutrition prior to the race? The races begin at 5:30 a.m.; but you have to be at the corrals for the races much earlier than that. You also don’t start at 5:30, each corral is released at different times, so you can possibly stand in your corral for up to 30 minutes before you begin running.

Test Your Nutrition During Your Training

You also need to test out your sources of fuel during your training. I used to use Gu packs and Gatorade to fuel my body. I learned that this wasn’t the best source of nutrition for me. As soon as I got finished my training run, I was running to the bathroom with gut issues.

Now I use real food as fuel on my runs. I prefer to use pretzels for the salt and carbs, skittles for sugar to my brain, and Nuun tablets in my water for electrolytes. But that’s why training is so important. You need to use that time to find what works for you in regards to your nutrition.

You also need to make sure you are getting calories in every two miles, and you have to start from the beginning of your training run. If you get behind in your fueling, you can never catch up.

Fuel During The Races

The 5K Race

This race is easy enough to get by with a banana, granola bar, or a yogurt in your hotel room prior to going to the corrals, then you may want to have another banana or gu before the race.

I typically run very slowly or walk this race if I am with my family. So I am not running it for time or speed. I can eat some toast back at my hotel and I’m fine until after the race and I can go back to my hotel to have breakfast.

The 10K Race

This is also similar to the 5K race. I need to eat a little bit more than toast back at my hotel before arriving to the race so sometimes I’ll have a banana or bring a GoGo Squeez with me to have while waiting for the start. I do that because I tend to get hungrier at this race. I’ve run this race for 6 years and each year when I smell the food near the Boardwalk Bakery my stomach starts to growl!

The Half Marathon

The Half Marathon is when your real fueling strategy starts. You will test this out while training at home; but like I said earlier; you have to start taking in your nutrition right from the first two miles.

I like to bring cereal or pretzels and have them starting at mile 2 and continue to nibble on it from miles 4 through 8. Around mile 8 I may have some sugar to help with any monkey brain I may be experiencing. When running long distances, your mind plays tricks on you because of the lack of sugar. Therefore, you should take in something like gummy life savers, gummy bears, jelly beans, etc. to help ward off the doubts and fears that start to creep in.

The Marathon

Finally, the last race of the Dopey Challenge. This race must be taken seriously. You don’t want to mess around with undertraining, not taking in the appropriate nutrition or your hydration.

When running these races in Florida in January, the weather is always very unpredictable. But one thing remains the same, you need to take in your fuel every 2 miles and you must hydrate. Even if it is cold out, hydration is important.

Again, I can’t stress enough the importance of getting your fuel on board right from the beginning. This is going to help you make it past the 20 miles mark and beyond with less distress and you will feel much stronger, confident and will have a more enjoyable race experience.

Getting The Proper Nutrition Prior To The Races

When you arrive in Florida before the races, you should immediately begin to hydrate. Make sure you are drinking at least the same amount of ounces that is equal to your body weight. This is very, very important.

5 Tips For Your Best Dopey Challenge Race Experience

Your food prior to the races are also important. I have always enjoyed having the Salmon with couscous at Columbia Harbor House the night before the marathon. This past year we cooked dinner with vegetables, chicken and potatoes the night before the marathon. Pizza from Blaze in Disney Springs is also a great option. I met up with friends there one night before one of the races.

Always a good thing to note, never try something new during race weekend. You don’t want to go out and have a Mexican dinner prior to a big race, if that is not something you are used to or have done at home during your training. Err on the side of caution and choose foods that you know won’t upset your stomach the next day.

3. Sleep And Rest Prior To Each Race

What do you need to know about sleeping for races? You need to know that you can’t stay up late at the parks and expect to have a good race the next day.

One of the challenges with running the Dopey Challenge is being there with family or friends and wanting to play at the parks during the day and then you have to wake up at 2:00 a.m. to get ready and drive or take the bus to the starting line.

I have been very diligent about having a 9:00 bedtime when I am running the Dopey Challenge. My family knows that and we stay in a hotel with separate bedrooms so I can go to bed and everyone else can still be awake without disturbing me.

Get to bed early, try to stay off your feet, especially the days before the half and full marathons. I can’t stress that enough. If you plan the trip like I do, we save days after the marathon to go play at the parks.

4. Be Prepared For Any Type Of Weather

You can refer to my Dopey Challenge packing list for help preparing for the trip. With the races taking place in January, the weather in Florida can go from one extreme to the other. Several years ago it was 30 degrees for the marathon, and last year there were heat warnings. Even if you are watching the weather weeks prior to the event, you should ALWAYS pack for anything.

Dopey Challenge Packing List

It’s hard to train for the extreme conditions depending on where you live. But as long as you do the training, pack and dress appropriately for the weather, you will at least be more comfortable on race day.

One important note to share is that it is hard to find clothing for cold weather in Florida, especially if you are staying on property and don’t have a car. So keep that in mind and be sure to pack gloves, hand warmers and extra layers. You should also make sure to have rain gear with you as well.

5. Enjoy The Races

This is Disney after all! You signed up for the Dopey Challenge for a reason. So that’s why it’s important to enjoy each race. Stop for pictures at the character stops. Especially during the 5K and 10K races.

If you have a friend or friends you are running with, that makes the races even better! If you don’t have a friend, you can easily make some on the course! Eventually you will begin to see the same people while you are on the course and they typically don’t mind chatting throughout the race to help pass the time. Sometimes the best friendships are made while going through a difficult challenge, like a marathon!

Running Goals for 2019
Nick and I have played tag along the marathon course for several years in a row!

Depending on my corral placement, I like to get as many pictures done during the shorter races so that I stop less during the marathon. In the past few years I have been in the last corral. What this means is that I have less time to stop because I will be closer to the back of the pack and the balloon ladies.

The balloon ladies are the peacekeepers from the time the last person crossing the starting line. If you are with the balloon ladies, you would have to maintain a 16:00 per mile pace throughout the entire race so that you wouldn’t get swept. When you fall behind them, then you will be pulled from the course and put on a bus to the finish line.

I have outrun the balloon ladies and have also had to chase the balloon ladies in the past; but that was because I was having TOO much fun on the race course with Team Shenanigans. And I was totally ok with that. But you typically don’t want to be in that situation.

Will You Be Registering For The Dopey Challenge in 2020?

Like I mentioned in the beginning I have to decide what I want to do this year. Of course having 2020 as an anniversary year for the Goofy Challenge, I want to sign up for that. Then my logic says, when if I am going to do the half marathon and the full marathon, then I might as well add the 5K and 10K because those are easy enough to do.

Since my schedule allows for me to be flexible with my travel, I can arrive a few days earlier than my family, and rest while they aren’t there. So if you can’t tell, I am already talking myself into this race! Will you be signing up for any of the races?

5 Tips For Your Best Dopey Challenge Race Experience
Running Goals for 2019

My Running Goals for 2019

February 20, 2019

Now that I already have the 48.6 miles from the runDisney Dopey Challenge under my belt for this year, I am working on my running goals for 2019.  Each year I set goals for which races I want to run locally or in different states.  I don’t have a Fall marathon on my schedule.  I didn’t get into the New York City Marathon this year so I have to consider an option for a different marathon or to decide if I even want to run a Fall marathon.  I do know that I am going to participate in several 5K races and a handful of half marathons in Connecticut.

Upcoming Races

My son and I will be running the Hartford Marathon Foundation Lucky Challenge. He told me he wanted to run these races with me again, and he also wanted to see the medals. Looks like he has inherited a little bit of the bling fever from me!

Where Am I Running To Next

We will run four 5k races in four towns of Connecticut.  These back to back race weekends lead up to St. Patrick’s Day for the final race in the state’s capital.  These races are a lot of fun and we get dressed up in St. Patrick’s Day accessories.

We don’t run fast but we enjoy the time driving to the races, running the races, the great swag, seeing my friends, and even the post race corn beef sandwiches.

Running Goals for 2019

What Are My Goals?

More Half Marathons

I am planning to get a decent proof of time for any future runDisney races. I am training for, and running the Cheshire Half Marathon in April. That is where I have had my best half marathon finish times. It is also the location of my very first half marathon.  I’m also planning on doing the Cape Cod and Hartford Half Marathons.  I may consider the Hershey Half Marathon as well this year.

Incorporate Speed Work Into My Training

It’s going to take some work and dedication to increase my speed for my next half marathon in April. I want to get a finish time between 2:15 a 2:30. It’s a big push goal for me.

But in order to get faster you have to do the cadence drills like Jeff Galloway recommends.  I trained with Jeff Galloway with his e-coaching for my first Dopey Challenge.  I found his training plan to be spot on and I successful with finishing my first and now fifth Dopey Challenge.

Hit The Hills

Yea hills are no fun. But it is a nice change for your body to push yourself up the hills. You need the challenge and it will ultimately make you stronger.  Here are some tips on how to begin running and including it as a part of your lifestyle.

Hit The Gym

You can also incorporate cross training that includes squats and runner lunges that Fitz Kohler offers.  She has great exercise programs dedicated to just runners of all abilities.

How To Register For A Disney Race

Registration for next January’s races opens up on April 19th so I have a little over a month to decide. I don’t know if this year it will sell out. Last year it did not. To register for a runDisney race or to see other runDisney races, visit www.rundisney.com.  During the summer runDisney also does a virtual 5K series. I participated in the first year. Last year the theme was on the Incredibles along with the release of their new movie. I wonder what this year’s theme will be!

Will I Do Dopey Again?

I really don’t know how to answer that! I want to…. so I guess between now and when the registration opens I have to make some decisions and do a reality check. I should also talk with the friends of mine that were freaking out along with me just before the race weekend.

I did have such a great race this year. Despite my fears, I surprised myself with my strong finish. I’ll do some soul searching and think about my intentions while I continue to remain consistent with my weekly running and cross training schedule.

Running Goals for 2019

What races are you running this year? Share them in the comments. I’d love to hear from you!

My Running Goals for 2019

2019 Dopey Challenge Jeff Galloway Training Run

December 29, 2018

My schedule wasn’t being very forgiving to allow me to get in my longer training runs for the 2019 Dopey Challenge.  I had projects or events I needed to be at, that was making a long distance run harder to fit in.

I train for marathons by using the Jeff Galloway method.  I have trained with his interval training method for over 6 years.  This year will be my 6th runDisney marathon, and my 5th consecutive Dopey Challenge.

What Is The Jeff Galloway Training Method

I learned of the Olympic Winner Jeff Galloway from a podcast I was listening to called the Extra Mile podcast.  I had been injured with severe shin splints because I did everything wrong as a beginner.  For some tips on how to begin running the right way, check out my blog post.

I learned from Jeff that if you follow the walk run method you will be much less prone to injury.  I tried it, and I loved it right away.  I ordered an interval timer and my actual running speed was getting faster and faster.  When I was running with intervals I had one of my best 5K finish times!

I was able to increase my distance because of this style of training, and eventually ran my first marathon!  You can set your intervals to be whatever walk/run/walk interval feels best for you and you’ll be amazed at how good you feel after a run!

It also allows anyone of any age to begin running.  Since you are in charge of what makes you feel best while you are out there, you can begin running.  Jeff Galloway also has many books about running for all ages and goals.

2019 Dopey 13 Mile Training Run

The 2019 Dopey Challenge is being held a week later than it usually does, so that gives me a little peace of mind that I have an extra week to squeeze in a few more training runs.  I wanted to have my 13 miles run completed prior to the weekend.  I had to get some work done in the morning first, and before I realized it, it was almost 12:00.

I finally got dressed and loaded up my running belt with snacks.  The hardest part was pulling away from the computer and getting out there.  The first mile was the hardest.  It always is.  My legs felt like there was no juice in them to carry me for 13 miles!

Thankfully, it was a perfect day for running.  The temps were in the thirties and it was overcast.  After my legs were warmed up, the next several miles were better.  I took an extra walk break here and there as I made adjustments to my gear or took in some food.

2019 Dopey 13 Mile Training Run

I took a scenic route that brought me to the reservoirs and the vineyard.  Despite the large hill that leads to the vineyard, that was the only hill I really had to worry about.  Since I am so familiar with the race course and the fact that there are barely any hills for the Walt Disney World Marathon, I could get away with running on the flatter roads for this run.

With that training run under my belt, relief finally took the place of the anxiety I was starting to feel towards my training.

What I used To Fuel My Training Run

I brought a Gogo Squeez, fruit snacks, pretzel fish and skittles with me for some sugar and salt for the run.  I had an english muffin with peanut butter and my tea for breakfast so I knew my stomach wouldn’t get upset during the run.

I ate the fruit snack around mile 5, the pretzel fish around mile 9 and the Gogo SqueeZ around mile 11.  It was just enough to get me through without feeling too sluggish.  I felt my stomach growel and that’s when I knew I needed to take in the pretzel fish.

Post Run Recovery

I was lucky enough to finish in time to make a visit to my chiropractor to get adjusted.  He prefers that I see him after my long run to make sure I don’t get too compressed and to keep my hips aligned.  Dr. Pat wasn’t there but I saw his wife Jen.  I had a good stretch from her and we discussed the issue with my foot.

I have been having an issue with my right foot recently; but I think it is related to wearing heels.  I stopped wearing them and the pain has subsided.  Icing it when I feel pain seems to be helping also.  I have gone the past two weeks without issue.

Since my last run I did hurt my back when I slipped in the kitchen and fell.  It didn’t hurt at first; but the next day was pretty intense.  I got to the chiropractor two days later and although the adjustment hurt; the pain subsided after four days; which bring me to this week.

Two Weeks Prior To The Race

I don’t have back pain now; but I don’t know that I will have the time to get in a 16 mile training run before the race.  I have been talking to several friends about it.  Since we are doing the Dopey Challenge we are going to work on staying healthy and loose from now until the race.

Respect The Distance

As much as I would like to think 13 miles would be enough, it’s not.  I ran the Marine Corps Marathon without the proper training and I struggled.  It was a true lesson that you have to respect the distance.

There’s no doubt this race will be a challenge; but it’s different from the Marine Corps Marathon and I will have a lot of friends on the course.  In fact, several of my running friends are in the same boat.  Many have been suffering from injury or illness and hadn’t put in as many miles this year either.

Dopey Challenge Strategy

In past years the 5K and 10K were much slower.  I had my family with me the past two years for the 5K.  For the half marathon ,  we usually followed our 30/30 run walk intervals for the first 7 miles of the half marathon the day before.  Then we walked most of the rest of the half.   I plan to follow the same approach this year.

For the past marathons, I usually felt good throughout the entire race.  Some years I walked to with friends to help them finish, one year I got my friend through his first marathon, and last year I run in with the ballooon ladies with Team Shenanigans.  So each Walt Disney World Marathon usually starts the same; but the finish is always different.

I am hoping to have a healthy finish this year.  I’ll dig deep on Oceola Parkway, one of the most mentally challenging parts of the race course.  Then when we get to ESPN Wide World Of Sports I am hoping the new tracks for the gondola will present a good distraction along with the other character stops and photo opps within the complex.

I’ll get through it and I’ll be happy to have my 5th consecutive Dopey Challenge completed.  Then it will be time to consider what my running goals will be for 2019.

Are you running any of the races during the Walt Disney World Marathon weekend?  Comment below if you’ll be there!

I’ll be sharing stories of inspiration in the upcoming days as well, watch for them!

How To Heal A Sprained Ankle And Not End Your Running Career

June 29, 2018

I sprained my ankle while running on May  11th.  I immediately iced it and started RICE therapy.  I also used a combination of frankincense, cypress, peppermint and lemongrass essential oils to help reduce the swelling.  I took off several weeks from running and I saw my chiropractor a month after it happened.  He said I should have seen him sooner.  There are exercises he gave me which I should have started soon after  to my injury to help me with my mobility.

Essential oils to reduce inflammation

When I first tried the exercises in his office I couldn’t believe, that even though my ankle felt ok, I really couldn’t bear weight the way I should be able to.  I thought my ankle still looked a little puffy; but I thought it was my imagination.  When he took a look at it he said there still was some swelling.  I was surprised.  I figured it was almost four weeks since it happened, I can walk on it without issues, so I was just going to give it another two weeks before I ran again.

Doctor’s orders – no running yet.  I have to continue to ice and heat to get the swelling down and the blood flowing back in that area; and I was told to do the two exercises he showed me without assistance.  I did them because I wanted to run again, sooner rather than later.

What Happens When You Sprain Your Ankle?

When you sprain an ankle there are nerve endings that get damaged from the stretch of the tendons.  Just because you can walk again without pain or the swelling has gone down, doesn’t mean you are completely healed.  My doctor explained that there are three ligaments on the outside of the ankle.  When those ligaments are strained or torn, the nerve ending are also affected by it.

He had me stand on one leg and balance myself and then raise to my toes with that leg only.  Then when I did that on my injured ankle, I was completely wobbly and could barely raise myself onto my toes.  I was shocked at how much mobility and stability I had lost.  I had to rebuild the strength in that area of my ankle.  I also had to help the nerves heal so that my running gait wouldn’t be affected.

I continued the exercises for the next two weeks and also just did my Beach Body workout programs while I wasn’t running to continue my strength training.  Especially for my glutes and hamstrings.

Not Running Made Me Crazy

All during the time that I couldn’t run, my mood and energy level dropped.  I really missed running.  I bet if I read any earlier blog posts of mine where I had an injury I had the same feeling.  This time when I took the time off to heal I didn’t try to run through it like I had in the past.  I really needed to NOT RUN.  I had to listen to my body and my doctor.  I’m glad I did.

How To Get Back Into Running After An Injury

After taking the required time to heal, doing the prescribed exercises and icing and heating my sprain, my doctor was happy with the strength I showed in my last visit a week ago.  He told me I could start running again.  But that didn’t mean I could get out and run like I used to.

Getting back into running after an injury requires patience and the following:

  • Lower your intervals to a shorter run time than prior to your injury.  Instead of running 30/30 I went to 15/30
  • Don’t worry about your speed.  Right now you have to focus on maintaining good form and you can’t get caught up in your head about how much speed you may have lost during your time off.
  • Don’t worry about your distance.  Same concept with speed, you are going to have to build your mileage back up again.  Follow the rule of 10% more each week.  Anything more than that, and you are asking for trouble.
  • Listen to your body.  If anything is starting to hurt again, STOP.  Listen to your body and make adjustments accordingly.

My chiropractor told me that several people ruin their running career after an ankle sprain because they don’t give themselves sufficient time to heal.  Ankles are tough.  If you get a sprain it can sometimes be the end if you don’t take care of it.

I’m happy to be back out on the road again, despite the current heat wave we are experiencing.  I’m going to enjoy the miles I can start accumulating and work on my goals for the upcoming months.

How To Start Running

October 2, 2017

As the Fall racing season is upon us, I have had several people approach me and tell me they wanted to start running but needed advice.  When the summer heat breaks and the cooler temperatures come in, more people enjoy running because it isn’t so unbearable.  And those who may have not had an interest during the heat of the summer take up running as a change in their workout routines.

I will give you advice from what I learned not to do, as well as what I learned when I started to use Jeff Galloway’s run/walk/run method, attended his seminar, and hired him as an e-coach to help me survive my first runDisney Dopey Challenge in 2015.  I am now going to finish my fourth Dopey Challenge in January of 2018, and I will be running the NYC marathon in just about a month from today!  To date I have run 8 marathons and countless half marathons, 10Ks, and 5Ks. But it all started with the basics.

How to Start Running

Footwear

First, one of the most important things you should do before you even head out onto the road is to go to a local running store and get fitted for the proper pair of running shoes.  Don’t go to your closest sports store and pick something off the shelf.  You need to go to a specialty running store who can fit you for the appropriate shoe for your foot, your gait and your mileage.

Running Shoes

Clothing

Clothing is almost as important as footwear.  You need to know how to dress for the weather.  You also need to find the right clothing that won’t cause you to chaffe.  Many people think they can put on their cotton t-shirt and a pair of shorts and tube socks and hit the road.  That may work for the first few runs; but eventually, you are going to need to purchase clothing that removes moisture from your skin as well as socks that won’t cause you to get blisters on your feet. The key component to running attire is the fabric that pulls the moisture away from your skin to help regulate your temperature and also avoid chaffing.  When it is 85 degrees out with 80% humidity nothing is going to keep you dry, but at least your clothes won’t feel like they weigh an extra 5 pounds because they are soaking with sweat.  If you are unsure if running is going to be your sport, I suggest going to WalMart or Target to purchase some of their workout clothing to get your started.  They are affordable, come in bright colors (good for safety) and really do the job.

Running Tank

Socks

I put socks in their own category.  It’s important to get the best socks for running.  Believe it or not wool socks are perfect for running.  The brands I like are Balega, Feetures and Thorlo Experia.  Out of the three brands Balega is my favorite.  It’s important for the socks to pull moisture away from your feet for two reasons.  One is to avoid blisters, and the second is because in the winter your feet will feel cold if there is moisture on your feet.

Running Socks

Sports Bra

When picking out a sports bra I like to keep a few things in mind when making my selection.  I do not like the bra to have any brackets or strap adjustments in the front of the bra near the shoulder because it hurts my skin.  I also want to make sure the bra fits me correctly.  If it is too big or too small it will cause chaffing.

Sports Bra

Note that this bra has the adjustment pieces in the back near the shoulder blades.  They don’t dig into my skin when they are on the back like they do with bras that have them on the front.   

Getting out on the road

When you begin your first time out on the road or the treadmill, I recommend you start slow.  Using the run/walk/run method allows you to use an interval time (you can purchase one or use an app on your phone) and set it to the amount of time you want to run and the amount of time you wan to walk.  Then as you find what intervals you like best, you use those for your training.  Jeff’s site also has a lot of information on the intervals he recommends.

What NOT To Do

Don’t do too much at once.  What I mean is, don’t run every single day, a mistake I made at first.

Don’t go out too fast, build up to the speed you want to run at.

Don’t run too far too soon.  When increasing your mileage you should increase it by 10% each week.  This will help you avoid injury.

What to Do

Cross training is also very important.  You need strong muscles in your hamstrings, glutes, quads, and also your upper body to hold you up.  I like to incorporate Beach Body On Demand videos into my weekly routine so that I am building muscles on the days that I am not running.  I used to run and ignored cross training and have found that I was constantly fighting injuries that were so bad I needed physical therapy.  Now that I have been cross training more I feel stronger and recover faster from my long runs.

Find a friend.  I enjoy training alone, but I love making new friends and all the friends I have met at the races.  If you find a running buddy you will have someone to share your successes and failures with.  That’s what I love about the sport of running.  You can do it alone or you can run with a group or team.  Or you can be alone in a large crowd!

This is my first blog post to help you get out on the road and work towards your first race or just to get out and run for your enjoyment and fitness.

NYC marathon training plan - Wife Mother Runner

26 Weeks Until The New York City Marathon

May 1, 2017

I hate bridges!

I have 26 weeks until the New York City marathon and I have felt a little nervous about it lately.  I am not nervous about running a marathon, I’ve done that several times before.  I am most nervous about running over the first bridge, the Verrazano-Narrows Bridge!  I hate bridges!  I saw some photos with people running across the bridge and some are running in the middle.  I think that is where I need to be, in the middle so I can’t see below me.  New York City marathon - Verrazano-Narrows Bridge

My New York City Marathon Training Plan

I am also nervous about training for the New York City Marathon.  I have to go back to the beginning of my racing days and when I trained for my first marathon.  I took it seriously.  I have to stick to my schedule.

New York City marathon training plan - Wife Mother Runner

Training officially begins on June 3 with a 6 mile run.  I will follow the Jeff Galloway training plan that I followed when I trained for my first Disney marathon.  This program works well for me. I have been training with a 30/30 interval and that seems to get me through the miles with no injury and little pain.

My intention this Spring and Summer is to only run races that are going to support my training plan.  I want to run for fun right now without a fixed schedule before I am on a more rigid plan.  I have been cross training with weights and my beach body video library of exercises to help strengthen my glutes, hamstrings and quads.  I think that is going to be important to keep me healthy and strong for this race.

This race is a serious race for me.  There won’t be character stops like there are at the Disney World marathon, so I hope to achieve a decent finish time.  My best marathon finish time to date is 5 hours and 40 minutes.  I don’t anticipate I will have that great of a finish time; but I’d like to get anything under 6 hours.

2017 WDW Marathon Weekend Day 3 – 10K

January 16, 2017

The second race of the Dopey Challenge is the 10K. I set my alarm a little earlier for this race because it starts at 5:30. I was up at 4:00 and had the trouble I had last year with the exit ramp being closed. I ended up driving to Magic Kingdom and back around to World Drive in order to get into Epcot. Once I was able to park I went to the corrals. I arrived in time since I was in Corral E. It was a beautiful morning, temperatures were in the lower 50’s with sunshine anticipated at the finish. I tried to locate Diana and Tami and came across Sid Busch and Nick Takacs. When the corrals were releasing for the start Diana and Tami caught up to me.

It was my first time meeting Tami so we didn’t have a set strategy for our walk/run method for this race. We were just going to wing it. The first three character stops were crowded and we didn’t want to lose time standing in line so we ran past them. The character stops were Scrooge McDuck and Launchpad McQuack. I have yet to get my picture with them. The second one was Lilo and Stitch. The third was Mr. Incredible and Elasta-Girl.

As I was running the course I saw Mike Scopa on the road so I told the girls to go up ahead and I would catch up with them. I chatted with Mike for a while. We walked and ran while talking and catching up. He hadn’t planned to run this race at all, so he scrambled up some running gear and ran the 10K. We talked about what we thought might happen for the half marathon scheduled to run the next day. There was bad weather being forecast for the morning, and especially during the time the volunteers had to start setting up. So there was concern that they may delay the start, cut the course short, or even cancel the race all together. It was good to see Mike and then I ran up ahead to catch back up with Diana and Tami.

We entered Epcot but didn’t stop for characters there either because the lines were also long. Especially the line for Colonial Goofy, Mickey Mouse, and Donald Duck. In fact, we didn’t stop for any characters along the 10K course. In Morocco was Vacation Genie, on the Boardwalk was Pluto and heading back to the backstage of Epcot was Pooh and Tigger. We did find friends along the way. I ran into Linda Bachand-Jackson just as we were exiting the International Gateway and I walked with her a bit towards ESPN; and then after seeing the Mickey Milers and BOGP cheering squads I found Kimberlee near the Beach Club.

I NEVER get the chance to see Kimberlee when we are in Disney so I took this opportunity to walk with her to the finish. SHe was having issues with her IT band so I told Diana and Tami to go ahead and I walked in the rest of the way with Kimberlee. I figured I would save my legs for the half marathon anyway so I didn’t mind.

Despite not stopping for characters we finished in 1 hour 45 minutes. I think my pace last year was 1 hour 48 minutes. But I was in no hurry. I just wanted to be safe and conserve my energy and my legs for the second half of the race weekend. Little did I know what was going to happen the following day (more on that in a future post).

Diana, Tami and I went to the line for Dopey photos and I was back to our hotel by 9:15. I had to hurry to eat and shower because I was attending the Cigna blogger event that was taking place at Hollywood Studios and needed to be at the Floridian Convention Center for 11:30 a.m.

2016 runDisney Dopey Challenge – Full Marathon

December 30, 2016

This post may seem a little late since the Dopey Challenge for 2017 is just less than a week away; but this post may just get you excited for what you have to look forward to if it is your first Dopey Challenge.  If it is not your first Dopey Challenge, then it will help you refresh your memory of the course and picture locations and also get you psyched up for the final race of the challenge.

The full marathon is the final race of the four race challenge.  It takes place on Sunday and begins at the early hour of 5:30 a.m. I believe I woke up for this race at 3:00 a.m. and was on the road and entering Epcot just as they were closing the roads for the race at 4:30 a.m.   Once I arrived and parked I had to track down my friend Diana so we could meet Mandy at the corrals.  Once I located her we walked straight to the corrals with very little wiggle room for hanging around in the corrals before the fireworks were going off and the wheelchair races were being released.  I didn’t mind though.  It meant less standing around waiting for the race to start. However, I don’t recommend cutting it that close to race start.  But this was my second Dopey Challenge and 4th Walt Disney World marathon so I was familiar with the process.

Here is a video recap of the 26.2 miles and the ending of the 48.6 mile challenge.

Are you doing the Dopey Challenge this year?  Is it your first time? Let me know if you have any questions!

Disneyland Half Marathon Day 1 – The Expo

September 19, 2016

My flight out to Disneyland was uneventful and easy. I took a new flight which Southwest never had available before. It left Hartford, CT at noon, stopped in Las Vegas and then I landed in Santa Ana at 5:30 p.m.  I had never been to Las Vegas before and this was the closest to the strip that I was going to get. 


After I arrived at the airport I got the rental car and drove over to the Disneyland Hotel for the Health and Wellness Expo. I had trouble getting there this year. There was traffic and the parking to Downtown Disney had changed from what I was used to. So I ended up driving through a parking garage and then doing a few u turns before I finally coughed up $18 and just parked at the hotel. Because by this time it was 7:00 and there was only an hour left at the Expo.  

I collected my bib and race shirts and the then went straight to the official merchandise area. I was traveling on a tight budget this year so I wasn’t going to get much stuff; but I wanted to get my traditional magnet, sweaty band and Coast to Coast shirt.

I was very impressed with the amount of merchandise at the expo. It appeared that they had everything in stock and everything I wanted was there. They also had a lot of new things there this year. Many different runDisney shirts (not specific to that actual race). As well as accessories.

After I purchased my merchandise, I quickly scanned the expo floor to find Merle with her new company Treadbands, and I also wanted to have Jeff Galloway sign my bib and get my traditional photo with him.


By this point it was 8:00 and I was starving; so I went over to Tangaroa Terrace to get a pulled pork flat bread and then walked over to Downtown Disney to purchase gifts for the kids from World of Disney. I made it to my hotel room by around 9:30 and prepared my gear for the 10K race the next morning. I wanted to be in bed by 10:00 and wasn’t too far off from my goal.

So day one was a success and I was looking forward to the 10K and seeing Dale, Susana, Bill and Jen, and Jennifer. I was also looking forward to my day with Karen to see the sights of Irvine, a vineyard and then dinner at the ocean with a sunset! Stay tuned for a recap of my Day 2 in Disneyland and my California adventure!

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