Time for some weekly accountability! I will recapping how I have done on the 4 Well Rules over the last week: Eat Well, Sleep Well, Exercise Well and Be Well. I have decided to link up with Tara of Running n Reading as I love linkups. Make sure to check out the other bloggers there too!

Eat Well
I feel like I got back on the wagon decently well after easter (no more candy-yay!) but I did have a lot of sweets this week. I am working on just having fruit when I want something sweet so let's see how this goes for the week! 

Sleep Well
Cold is FINALLY gone but I had a long week at work so I did not get as much as sleep as I wanted. I had a goal of having rough drafts of my papers done by this weekend which took a lot more time than I was hoping. They are done though-now I can focus on things one by one. 
I need to get as close to 8 hours of sleep a night this week especially with the Sunset Half Marathon on Sunday (goals coming up later this week!)

Exercise Well
Mon: rest day
Tues: 2 miles (11:27 min mile pace)
Weds: weights at the gym
Thurs: 5k in 30:38 (which is way too fast for training but was the fastest 5k i have ever had in training) 
Fri: dynamic stretch 
Sat: Angels foundation 5k-new PR by 95 seconds from last week (28:08!)
Sun: Disneyland walking (10 miles total)


Overall, I did well fitting in my workouts and I did core work 5 times out of the week. 


Core work every day! Along with new stretches I got from Running Strong 
Mon: Rest Day
Tues: 3 miles before work (SLOW!)
Weds: Weights at the gym 
Thurs: 3 miles
Fri: dynamic stretch
Sat: 2 mile shake out run (aiming for 11:30-12:00 min miles) 
Sun: Sunset Strip Half Marathon


Be Well
I got a lot of homework done for school (yay for moving forward)
I got another PR in the 5k this week! The only thing I did different was intervals and the course was a bit flatter. Intervals are the way to go! 
We had a great day at Disneyland with my boyfriend's niece and got to experience all of the Frozen Fun stuff before it goes away and Fantasmic (which I know I haven't seen in at least a year). The next time I am at Disneyland, it will be for the Tinkerbell Half Marathon! 

I am so excited for the half marathon this weekend as I haven't raced a half marathon since October. I think it will be fun-I hope! 
Also it's the LA Times Festival of Books this weekend. Its a free book festival with wonderful booths and activities. 


How was your week? 

Hi all! I have decided to join a new monthly link up where I will be discussing goals over the next month. Please visit Tracy at a Change of Pace and Alyssa at Alyssa Goes Bang to view more of the linkup.

This month did not go as I had planned with the crazy hot LA marathon and not going to lie, I was pretty down and depressed over it. After a week, I was able to pick myself up, dust myself off and am moving forward with what is shaping up to be a challenging yet so rewarding race calendar for the year.  I am not forgetting the fact that I ran a marathon in 91+ degree weather (believe me, I will never forget that!), I am just learning from mistakes, trying a few new things and hoping to keep improving. 

I had a great outing at the Old Agoura 10k as part of the Great Race (full recap is coming once the pictures are posted! free pictures, i gotta wait for those!) and PRed the course by almost 5 minutes over last year. Considering I had a cold and made a few silly mistakes, I am very proud of this result. 

This morning I took that confidence and was short on time so decided to do some speed work, I was able to run for 2:10 (2 min and 10 sec) at paces of 9:33, 8:32, 7:59, and after a slow cycle at 11:25, able to pull a 8:47. This was a challenge for me as I usually just do speedwork in bursts of 30 seconds but decided to challenge myself today. I am proud of what I was able to do! 

GOALS FOR APRIL
1. set a new PR at the Angels 5k
I am running a 5k this weekend (Santa Anita Derby 5k) and have decided my goal for that is to try and run the whole thing, which I have never done mainly because I am faster when using intervals. I will write a bit more about this race later in the week but I am excited for it. However since training for the Sunset Strip half needs to happen, I need to do 10 miles on Sunday (including some hill work!). However the next week, my goal is to PR the 5k at theAngels Foundation 5k. It is at Angels stadium and will be very flat. My only concern is course crowding but I will do my best! Next week I will write more about my goals for that but a new 5k PR would be great.

2. Rock the Sunset Strip Half
As the final of my 4 weekends in a row racing, I will be running the inaugural Sunset Strip half which is going to be INSANELY hilly. I don't do well on hills so I have been working on them. I don't think I have it in me to PR (since that race was pretty flat) but my goal is to do my best and really get in some solid hill work in a race. I am still thinking about my goalsWith the NYCM on the horizon, I need to get work on hills. 

3. Get back into Core work
I will be joining in on the #Rockyourcore Ab challenge as well as doing daily core work. I created a routine that worked well for me in the past but I have fallen off doing it. My goal is to try and do core work at least 6 days a week, every week for the whole month of April. I know it will help with my strength but also should help with the lingering sciatica, hip flexor issues I have been having off and on since October. 


How is your training going? Any goals for April? 
 

YAY YAY YAY! They finally announced the Avengers 10k and Challenge (which have been assumed since they added a day to the weekend last year) but it good to finally hear official word. Here is the official announcement video. 

I am definitely in for trying to run the Infinity Gauntlet challenge. AP registration is next Tuesday. I love inaugural races and challenges even more! I think this one will be super fun. I already dressed up as captain America last year at the Inaugural Avengers Half  but already have a few costume ideas in mind so far. 

Prices are above! Pretty much they are in line with Dumbo and Rebel and Pixie. Now DL has 4 races with 4 challenges: awesome! 

With the new movie coming out, I wonder if they are going to add any new characters or anything new? Hopefully the wind will stay away this time!! 

Anyone else want to do any of the races at the Avengers Half Weekend? 

Another Tuesday, another Tuesday on the Run hosted by our favorites: 
April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.  This week's topic is Distance Training and Maintaining Weight. 

I have been pretty lucky is that the more I run, the less I weigh. I do not seem to gain weight when distance training but I do think I know my secret: Intervals! Yup, back to the great Galloway intervals again. Why do I think this? I run a 5k every Tues and Thurs before work and when I do intervals, I don't notice a difference in my hunger level. When I run a 5k straight (I have only done this a handful of time because my time is faster with intervals), I am STARVING!!! Like I can't stop eating. I don't like that feeling. 

What is the exception to the rule? When I am carb loading of course! I have slowly starting to carb load for the LA Marathon this week (I can't believe I am FIVE days away from running my 2nd LAM, 3rd marathon overall and my 2nd marathon in bit over 2 months) and I already feel like I am bloating and retaining weight. This is definitely a good thing as that means my body is retaining water and it should all come off after the marathon. Right now, I am just adding a carb (whether it is rice, more fruit or a snack of tortilla chips, or a snack with added sugar like the fantastic butterscotch Dannon yogurt I had last night) to every meal until Friday and Saturday where I am aim for 350 grams of carbs a day. 

I have found that carbloading works for me and I follow this basic outline: 1 day for a 5k, 2 days for a 10k, 2-3 days for a half and 3-4 days for a full. In conjunction with that, I also have adapted my fuel strategy to taking shot bloks or clif shots every 2 miles instead of every 3. 

When I am not carbloading, I am trying to stick to low carb eating by just getting my carb sources from natural sugars, fruit, vegetables and avoiding grains and potatoes.  By alternating, I am doing a modified version of what Chris and Heidi Powell call carb cycling and what Mark from Mark's Daily Apple refer to as training low and racing high. It seems to work for me. 

I am still trying to figure out the kinks of carbloading and how to best fuel my runs but also maintain my weight. I am always down to try new things as well. 



How do you usually carb load? How do you maintain your weight while training for long distances? 

Another Tuesday, another Tuesday on the Run hosted by our favorites: 
April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.  This week's topic is Motivation.

This is something I've been struggling with but I have seen to rediscover my motivation this weekend after great runs at Princess half!

Before I left, I read Jeff Galloway's book Mental Training for Running and gave me a lot to think about. I have felt lately like I can't do it (even though we know I can for example with Dopey Rebel!) and it has been bringing me down. I have not been seeing the training times I want and I feel like I'm getting slower.

While reading the book, I was studying the chart with intervals and corresponding minute per mile pace and decided that could be the issue.

I visited Jeff at the Expo and told him I had been reading the book and had been thinking about adjusting my interval and he suggested to try a 90 sec running and 30 sec walking.

Well I tried it out and it definitely worked! I had some of my fastest Disney times without feeling tired or stressed and I was able to push harder at the end and felt better than I had been lately.

During my runs, when I was getting a bit sluggish, I used some of the mental sayings from the book to help me along such as-you are strong, you are capable, you can do this and they really do help.

Has anyone else used this book for Motivation? Are there any running books you would recommend?

Hi all! Linkup Friday!! Thanks to our amazing hostesses: the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!).  This week's theme is 5 Races in 2015!

As you know, I am currently shooting for close to 30 races in 2015 so I have a lot on my calendar. I have decided to highlight the races I am looking forward to the most and why! 

1. LA Marathon
It is coming up soon and I am looking for redemption. After my results from last year with it being insanley hot (80 at the finish line by the beach, NO THANK YOU) and them running out of Gatorade at mile 2 and only getting about 4 cups of gatorade the whole time, I am ready to redeem myself. 

2. Sunset Strip Half
My boyfriend convinced ME to sign up for this-how crazy is that? It looks like it is going to be really hilly (I know the area and part of the course goes up into the Hollywood Hills). I am looking forward to this so I can get better at hills and get over my fear of them. I doubt I will PR and that is okay-it is more about the experience. 

3. Dumbo Double Dare-mainly the Disneyland Half
My brother is flying out from Texas for his first half marathon and my boyfriend is in after missing the great fun of the Star Wars 10k and half. I have a few other friends running so it will be a big grand party. and not to mention, it is the 10th anniversary of the race and the 5th anniversary of my first race!! 

4. Fall marathon (city TBD). 
I have applied to the NYC marathon and we will see what happens.  I am looking forward to my first Fall marathon and my first major race in another city. I do not plan on going for time but I plan on training and running hard. 

5. Wine and Dine Half marathon
This is on the top of my list. After being very injured by the 2014 race and the pouring rain, I want a real wine and dine experience. I have a few friends in it to run with me so I am looking forward to a fun race especially if it ends up being the week after the NYCM. 

What are some of the races you are planning on running this year? 

Missed other parts of the Star Wars Weekend recaps? Check them out here: Expo, Half

After dealing with the crazy traffic from yesterday and getting to bed later than we had hoped, we all were pretty energized in the morning. 

We got up at 3:30 and wanted to be out of the door by 4:15. We all got ready pretty quickly, ate and stretched and put the finishing touches on our costumes before heading out the door. 

The biggest issue we had was with the staging. We had to walk over to bag check and then walk back to the corrals which is much different than we were used to. It was a good 10 min walk from bag check to the corrals. I think the bag check works better in the Lilo lot (where it was) than it does in the Simba but it made the walk a bit of a trek (nothing compared to Wdw though). 

We met up with the rest of the crew (yay group of ewoks!) and took pics and did a potty break before heading to our corrals. We were in B and got in our corrals around 5:15 which gave us time to watch some of the movie clips and see Rudy get stolen and rescued. C3P0 and R2D2 came out which is always fun and corral A was off. 

I have been selected to be a Jeff Galloway blogger and could not be more excited for the opportunity. Incase you aren't familiar with him, he is AMAZING, a former Olympian and the official rundisney training consultant and probably one of the most down to earth people you could ever meet. 

I first found Jeff when he became the rundisney training consultant. I was unfamiliar with his strategy and not so sure but I tried the run/walk strategy and have been hooked ever since. Without it, I know I could not run like I do and it keeps me from having a long recovery (as evidenced by doing Dopey and Rebel for 67.9 miles in 11 days). I currently run a 2:40 min run and :30 sec walk. 

I met him at both Dopey and Rebel and he does give the best advice. He reminded us at Dopey to take it slow to be able to feel good and we definitely did that. I could not believe how strong I felt doing the Star Wars 10k and even had a Disney PR! 

Well let's get to the tips.

Training and Motivation Tips
by Olympian Jeff Galloway

1.  When paced correctly, running delivers the best attitude boost you can get.  Sustain this by pacing yourself gently during the first mile or three.

2.  A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end. (my favorite-this way you are sure to negative split and don't burn out too fast!)

3.  If you have a Run Walk Run strategy that is right for you on that day, it's possible to feel good after every run- even a marathon. (I am a testament of this as I had a great time after Dopey)

4.  Running is the best stress-reliever I've found.  Research shows that running tends to activate the conscious brain which overrides the emotional subconscious brain and manages negative and anxiety hormones during and after the run.

5.  Research shows that as runners get faster, their stride shortens.  A quicker cadence is the mechanical key to faster running.

6.  The finishing of a run that is longer than you've run in the last three weeks can bestow a sense of achievement that is unique and empowering.  

7.  **You can't run a long run too slowly or take too many walk breaks.  You'll get the same endurance based on thedistance covered.  (so important to remember when getting out there for your long run)

Did you like Jeff's tips? Sign up for his free newsletter at www.JeffGalloway.com. 


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March 22, 2015 - Rome Marathon 26.2, 13.1 and 5K distances
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Offer Expires: 2/14/15




Is anyone else a Jeff Galloway fan? Anyone else run with run walk run techniques? What is the interval that you use? 

I realized I never wrote on this but I joined Half Fanatics in November after completing LA Rock n Roll, Wine and Dine and Avengers in less than 90 days to qualify for Neptune level and paid to be a lifetime member. 

I'm Half Fanatic #9808! 

Here are the qualifications for joining:

• minimum of Neptune (2 races in 16 days or 3 races in 90 days)
  
• as you go through the moons, things get more and intense depending on the number runs you have completed, what state and what country
  
• The highest level is Sun where you run 52 halves in 365 days or 30 halves in 30 states in 365 days or 20 countries in 365 days
  

As well as a few of the perks: 

• Membership benefits
  
• Online database to record and track your races and moon count
  
• Add and track your upcoming races to your personal profile
  
• Members only Bulletin Board
  
• Race Discounts
  
• Monthly Newsletter
  
• Monthly Eflash
  
• Member socials at half marathons everywhere
  
• Instant friends at the races
  

I have not gotten to explore much that has been offered but I love having a database to enter all of my half marathons. I have 16 total so far! 

I went to update my races yesterday and found out I've actually leveled up to Uranus by completely 8 halves in a 12 month span!

Here's the races I did to qualify (gotta love that Star Wars was 1 day earlier this year!):

• 2014 Tinkerbell half
• 2014 Princess half
• 2014 Disneyland Half
• 2014 LA Rock n Roll Half Marathon (new PR-2:13:43)
• 2014 Wine and Dine Half Marathon 
• 2014 Inaugural Avengers Half  (new Disney PR- 2:43:38) 
• 2015 WDW Half
• 2015 Star Wars Half (recap coming soon!)

Anyone else a Half fanatic?