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 New Linkup for Monday! I will linking up with MissSippiPiddlin and HoHo Runs to talk about my week recap! Welcome to the 4 well rules that I try to follow as I go through my week! Let's get to it!

​EAT WELL
Does cooking most of my meals count?!!? I hope it does because I cooked a lot this week. I keep over estimating how much I will eat which is causing me to not get through all of my food. One good thing is I am going to freeze a lot of it and eat it when I get back from Europe-win win! 

My fridge is almost bare and I should be able to freeze what I cant eat and also not have to stress when I get back from Europe. Thank goodness for graduate students that will eat the food in my office I cant such as strawberries and grapes. 

SLEEP WELL
Well I did fine until the weekend. Universal Horror Nights, a race, a house party and an early universal day caused me to sleep a lot less than I would have liked. My goal is to sleep at least 6 hours on the plane so we will see how that goes. 

EXERCISE WELL
Mon: weights
Tues: sinus issues came back so I did Piyo align
Weds: weights
Thurs: 3 miles
Fri: rest day
Sat: 4.01k Prudential Race (recap coming while I am gone!)
Sun: walking around universal

This week-I am not posting anything as I dont plan on working out much minus a few planks here and there and lots of walking. 

BE WELL
I had a great weekend and even got some dissertation work in! woo-hoo but lets be real. Most of my prep has been around EUROPE TOMORROW! I will be flying into London, heading to Paris, running the inaugural Disneyland Paris 5k and half, back to Paris, Versailles, champagne tour, mont st michel and then back to London, harry potter studio tour and then sadly back home. 


How was your week? 

As I talked about in my review of the Expo, it was definitely a late night. I didn't get to my car until 8 and didn't get checked in until 820. By the time we unpacked and got situated for the 5k it was after 10pm which will go down as latest I've ever gone to sleep before a race. Luckily it was just a 5k in the morning. 

We dressed in race theme: I was Teddi Beara, Devin was Henry, Brian was Oscar and Lyn was trixie. 

We woke up at 3:45 and got ready to head out at 4:15 as we needed to go and get Devins moms bib as she got in super late the night before. That process went much faster so we ended up in the corral over half an hour early so we took pics, posted things on Instagram and watched the announcers. 

As most people know, Rudy was not asked to come back to Disneyland races and he was missed. As we went through the days, the announcers grew on me as Quame definitely had the energy level needed that early. I think the other announcer is named Andrea and she was just okay. Carissa was great as always. They all took turns being in the corrals and interviewing people which was great difference and added a fun element to the pre show.

Before we knew it, we were off in corral A! We walked the whole thing with Devins mom which was a new experience for me and I really enjoyed it. The beginning was crowded as it is downhill and then backstage within the first half mile. It is dark right behind DCA but we were able to get out of the way and chat. 

The first photostop was the be your best Disney self stop and it was high energy right before mile 1. After that we headed into DCA through carsland and through a bugs land. There were Photopass people but no photostops in either land. We stopped for a mile marker and towards the Pier. On the way to the pier, we stopped for a pic with some country bears!!

After that, we headed through grizzly peak and skipped a photostop with Koda by the rope course and headed over to Disneyland. 
In Disneyland, we looped backstage and over to Tomorrowland. We kept going through fantasyland where there was a photo opp for BIG AL! 

We then headed through fantasyland and through the castle and stopped for a picture with Brer bear!

We then headed to Main Street and had the surprise of seeing DUFFY! We love Duffy. He was high up so we had to selfie. We gave him (well SCREAMED) and he got all embarrassed. 
Before we knew it, we were heading out of Disneyland and through Downtown Disney and to the finish line

we stopped for a photo with the mile 3 sign and continued to the finish line and got great pic

We finished in about a 45 minutes walking pace (so over an hour with photo stops)
We got a medal pic and snacks and headed back to the hotel to shower and nap before going to the park. We had a great lunch of stir fry and dinner at the Trattoria and the wait times weren't too bad all day. We got to bed early for another 4:45wake up call. 
Overall I really liked the 5k even if for Disneyland the country bear theme was a bit weird. Very few people were in costume and there hasn't been country bears in years here. I wonder if people were confused by the theme. I had such a good time at the 5k and can't wait to do another one. The course wasn't crowded and I had such a good time. And let's give a big cheer to a real medal for the 5k!! 

What was the last 5k you ran? 

 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. 
Here are past tips: here, here , here ,  here, here, here, here, and here

These tips are just in time! Yesterday we signed up my family (mom, stepdad, 4 siblings and myself) for the Tinkerbell 5k which will take place the day after my graduation (it is crazy to think it will be the first race I run as a Doctor!!). So I definitely need these tips as we start preparing the kids for the race. Let's see what Jeff recommends!! 

​
FAMILY THAT RUNS TOGETHER

Kids think and learn better when they exercise regularly, according to research.  Whether you run with your child, a  niece/nephew/grandchild, or a neighborhood kid, you can make a positive impact  on a young life.

True Confession:  I was a fat and lazy kid, and a poor student, at the age of 13.  Joining a group of cross country runners changed my attitude for the better, and challenged me to be a better student.  The bonding of most running groups creates positive growth experiences.
 
Why  is running with kids such a great thing to do? Most kids like to do things with an adult.  By running comfortably with a child you can positively imprint exercise as a natural and expected part of the daily routine, that is fun. 
What does  running do for kids--better than other sports? Kids who run tend to have better self esteem, better grades, and are happier.  Unlike other sports, that require specific skills, any kid can run and walk.  When running, you have one of the best opportunity for quality time.  The most powerful reward for most kids is the special attention an adult gives to a child during and after a run.
 
How do I know  when a child is ready to run?  Running is a natural activity.  Unfortunately, many kids have have had bad experiences because they have run until they were exhaused.  Tell the child that you really want to go on a walk/run with him or her.  Offer a simple reward (a special snack such as juice, a toy).  Insert walk breaks every minute, before the child huffs and puffs, and stop before the child is tired.  .
 
My kid runs around when she plays  all the time—does that mean she’s actually fit enough to go for a real  run? Yes!  Short segments of running are natural for kids.  Playing chase games is a great way to introduce running, such as racing Dad to the mailbox.  Walk gently between running segments and talk about how good the exertion feels.
 
For kids ages 6 and under: 
How long should I let a  kid this age run? Usually between 10 and 20 seconds at first.
How much of our ‘run’ should be spent  walking? Walk for a minute or two between run segments.
What should I be careful of?  Most kids can run farther and faster than they should at this age.  Make sure the segments are short so that there is no huffing and puffing.  Make each session playful and stop before the child is really tired. 
 
Ages 7 to 9:
How long should I  let a kid run?  Start with about a quarter of a mile(one lap around a track).  Increase by 1-2 tenths of a mile each run until you reach one mile.  For kids that really enjoy running, you could gradually increase the distance to 3.5 miles (one day a week) and enter a 5K.  Be sure to keep the pace slow during the first mile of the first race, with walk breaks every 1-2 minutes.
What is a good run/walk ratio for a kid this  age? Jog for 10-20 seconds/walk for 40-50 seconds.  After two weeks, if this seems “too easy”, increase the amount of running each week by 5 seconds and decrease the walking by 5 seconds until you are using 30 seconds/30 seconds.  For the kids that want more, gradually increase to one min/one min, then 2 min run while inserting 1 min walk.  As kids want to run more, you can increase the running but walk when the child starts to huff and puff.
What should I be careful of (are they prone to going to hard and  crashing and burning?) If you sense that the kid is struggling, walk more.  This usually improves attitude and conserves energy for a strong finish.  It's OK to run a little faster at the end but don't run all-out.  It is OK to let the child “win” each run.
 
Ages 10 to 12:
How long? Beginner kids that are out of shape should follow the suggestion for ages 7-9 at first.  For moderately active 10-12 year olds (soccer players, etc.) start with about half a mile.  Increase by about a quarter of a mile on each run until you reach 1.5 to 2 miles—or whatever distance seems to feel comfortable but satisfying.
What’s a good run/walk ratio for this age  group?  Kids that are just starting, should follow the suggestion for  ages 7-9.  Kids that have been running (soccer, etc) can jog for 10-20 seconds each minute during a 10 minute warmup and find the ratio that avoids huffing and puffing: 1-1, 2 min  run/1min walk, then 3-1, and only 4-1 if a kid has no problem with this.
What should I be aware of (are they actually likely to kick my  butt?)  Many 10 to 12 year olds can run very fast at the beginning, and burn out later.  Keep the pace slow for the first third of the run.
Is this age child old enough to run a 10-K?  Most kids whogradually build mileage to 6.5 miles, once a week, will have no problem with a 10K if you help them start slowly, with walk breaks every2- 3 minutes or so. 
 
How is  it possible to get a real workout in when running with a  kid? Don't worry about your workout, try to make the child's experience a good one.  Many adult mentors run their workouts before or after running with the child athlete.
  
What’s the best way to  bring a child along on my runs—even if she can’t keep up on her own  two feet?  Slow down and walk more.  Playing games allows for the distance to go by quickly.  If the child is laughing and running you have been a successful coach.
 
Hurry up and SAVE! Jeff Galloway 13.1 race registration price increases on September 2nd! Join the 3rd Annual Jeff Galloway 13.1 Race Weekend! December 9-11, 2016
Register now -www.jeffgalloway131.com

Another Tuesday, another Tuesday on the Run hosted by our favorites: 
Erika from MCM Mama Runs, Marcia from Marcia's Healthy Slice and Patty from No-Guilt Life.This week's topic is Post Run Experiences. 

When it comes to post run, I am pretty simple as I focus on FOOD! As soon as I'm done, I want to eat! I often have food prepped and my recovery drinks ready before I head out, so as soon as I walk in the door, I am ready! 
I usually strip down out of my sweaty clothes, set my electronics to charge and head right to the food. As I'm eating I'm often doing light stretches. As soon as I'm done, I head to shower. Oftentimes I will brush my hair but wash it later than evening after a nap. 

After races it isn't much different. I like to grab my race bag, grab the baby wipes and cleanup and then take medal pictures. Once my pics are done, I'll take off props, layers, and shoes and put on a dry shirt and flip flops. I also eat some snacks and relax for a bit before heading back to the hotel to shower. Once at the hotel, I'll charge electronics, strip off my sweaty clothes and hop in the shower. Oh and there is usually a celebratory alcoholic beverage (or 3!) at some point as well. 

How about you? What do you usually do after your runs? 

The DL expo was one of the better expos I've been to in awhile. They really stepped it up with more experiences and bringing back the ABC screening room! 

I headed out of work later than I wanted and didn't get down to Disneyland until 7. I took some crazy streets but made it there! There wasn't dedicated Expo parking so I parked at the downtown Disney lot behind paradise pier which was easy to get into and pretty close to the expo. 

I headed to the basement to pick up my bibs and up to the expo floor to get my shirts and then straight to sparkle athletic. I gave them an adorable pic of myself and got my skirt for 50% off! 

I had just enough time to get in the KT Tape line and get my left shin taped. While there they still had the limited edition USA Rio tape so I got the last limited edition black and also a role of blue. 

The expo was pretty busy for it being 7:30 at night. I didn't get to go into the merchandise area so I knew I would have to go back. 

I headed back to the expo on Friday when Mallory arrived. We got the rundisney drink, visited the Emmy and got into merchandise. I don't need anything and I didn't buy anything which may be a first. They had a ton of merchandise so I'm wondering if they ordered more or if it's race merchandise fatigue. 

I went back to the expo on Saturday just to do the screening room. We saw the screening for American Housewife which has potential but the pilot was not as funny as I thought it would be and also Speechless which was so awesome! For watching and filling out the post survey, we got gifts: an American housewife collapsible water bottle and a speechless drawstring backpack. 

One other thing (as you can see below): Disney photopass had a booth set up. They dont tell you this, but they have the course maps and little green dots where the photographers will be! I took pics of them and we were able to remember where they would be and got some awesome shots which you will see in the race recaps. 
​
Overall I really enjoyed the expo. There were tons of photo opportunities that I didn't wait in line for that Cigna did. I really hope the other expos are this quality. 

What was the last expo you went to? 

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 New Linkup for Monday! I will linking up with MissSippiPiddlin and HoHo Runs to talk about my week recap! Welcome to the 4 well rules that I try to follow as I go through my week! Let's get to it!

​EAT WELL
Eating has been okay. I have so much food to get through so I haven't had to go grocery shopping for a week or so. I am going to get just enough food to get through until we fly to Europe. 

SLEEP WELL
 Sleep was great last week as I kicked my sinus headache. I have been sleeping worse as my room has been too hot. I'm going to lower the thermostat and see if that helps. I need to get as close to 8 hours of sleep as possible as I prep for Europe. 

EXERCISE WELL 

LAST WEEK:not much. After my busy weekend, I woke up with a sinus headache and body aches. Since it was below the neck, I rested and slept more and was able to kick it on Thursday without too much issue! I rested on Friday and got in a 3 mile run on Saturday before the football game and had a long morning at Disneyland. 

THIS WEEK:
M-BBG 
T-3 miles 
W-core 
R-3 miles 
F- Piyo 
S- 4.01k Prudential run and a few  
S-Rest day + Universal 

BE WELL
Football is back and Halloween is here!!! 
USC tailgating/home games started Saturday and it's great to see football in the Coliseum! And then getting to watch Sundayfootball too was awesome. 
Disneyland Halloween started Friday so I went yesterday to see Haunted Mansion and ghost Galaxy. Ghost Galaxy was great but I still prefer hyperspace mountain and hope it comes back soon! 
This week is all about prep for Paris and starting to pack! I bought a new suitcase yesterday and have started a list of what to pack. I did my laundry so everything I own is clean so now to get these costumes finished! 


How was your week? 

Another Tuesday, another Tuesday on the Run hosted by our favorites: 
Erika from MCM Mama Runs, Marcia from Marcia's Healthy Slice and Patty from No-Guilt Life.This week's topic is OPEN! So I will of course talk about the great This weekend was fantastic all around! Expect recaps over the next few weeks but here are some of the highlights. 

Crazy traffic on the way down made for a late night going to bed (after my normal bedtime 10pm bedtime!)

The drinks were definitely flowing all weekend!! 

Overall an amazing weekend and I was worried I was getting rundisney burnout but not even close. I fly to Paris in two weeks!  

​How was your Labor Day weekend? 

The big race is here! I have made no qualms about this being my favorite Disneyland race and one of my top Disney races in general and I was about to officially become a legacy! My first legacy status! 

I got up at 3:30, to head out at 4. I had a wing malfunction but was able to be out quick from the room. I met up with Joanne before dropping my stuff off and heading to the corrals around 4:30. It was so uncrowded and I was able to get right up to the front and chat with people around me. I ate my breakfast and tried to relax. Everything started on time and they moved us up and let us go 6 minutes behind corral B. One thing I don't like is that no men can be in A so we are with people that are our speed as well any man that is faster than sub 2:03 half pace. The start was a bit fast but I was able to go out and not have any crowding which was great: my plan worked! We did the 3 hills and headed backstage! 
​
I was keeping a fast pace (sub 10 which is crazy for me in a Disney race) so I tried to pull back. I wanted to get through the park and get to Tinkerbell as fast as possible. We popped onto Main St before heading backstage and into Tomorrowland. We then turned on main St towards Matterhorn and Tink was there with Iridessa! I only had to wait about 5 minutes! Then I used the restroom and continued on. 

We went to Tomorrowland, over to fantasyland and through the castle. The lost boys were on the carousel so I stopped for a selfie. 

I had to stop for a castle pic! 

we headed to Frontierland where I stopped for a pic with Fawn and Vidia. We did the out and back through New Orleans square, through adventureland and onto main st. I stopped for a jumping pic at Partners!

​5k split was somewhere around here: 41:11 (running splits: 9:37/9:43/10:30)

​We continued down Main Street and over to DCA and through Hollywoodland. 

We headed backstage and popped into carsland where I stopped for a unique picture. 

​Then we continued into a bugs land where I got a pic with Rosetta. 

We headed to the pier and ran over towards the swings and backstage. 

​I stopped for a pic with goofy and chip and Dale which was almost 10 minutes but I had to! It was Mother's Day and my moms favorite character was Dale!

We headed backstage and it got super narrow-ugh. I knew we're done with the park but knew it would be about a mile until we were on the streets. We looped behind Screamin, out towards the Simba parking lot and over to Walnut street into Anaheim. One thing I noticed were mile 5 and mile 12 were parallel backstage without much separating them and from what I've seen-cheating definitely occurred. Not cool!

One thing I love about this course is it is all party in the front and business in the back! The streets of Anaheim we go on are flat and wide open so you can really settle in and find your speed. As we headed towards City Hall, I was able to keep the pace I wanted. 

10k split: 1:24:54
Running miles: 11:00/10:45/10:35
​
The red hat ladies were right by city hall and were a welcome sight! I realized I was going to be able to PR if I could keep my rhythm. I got a Clif shot but didn't take it. I had taken a lot of UCan in the morning and felt full and that I could stay strong. I decided to try and see how I would feel if I ran the race without any additional fuel but water and powerade. 

15k split: 1:57:04
Running miles: 10:08/10:08/10:23

Two tips: watch where you are going very carefully as the reflectors on the road tripped up a lot of people. And pay attention to the cones! Often times there were 3 lanes to the left no one was using so I was able to really push my speed. 
I knew I could PR as we headed back to DLR but I was worried about the crowding backstage. It really wasn't a problem. 
I started to get tired towards the end so I slowed my running pace and shortened my intervals and felt great. My garmin was off so I knew if I crossed when the clock said 2:40, I would have a new Disney PR
​
Finish time:2:32:56
Running miles: 9:40/9:45/9:13/9:30/7:40

Woohoo! New Disney PR! And even better, if it had been a real half, my running pace was 3 min under my current PR! Not bad for the end of 22.4 over a weekend. I'm pumped for RnRSD!

Things got hectic quickly. I got back to the hotel and packed and headed out for breakfast. Baggage check was a nightmare getting into the park so I just had time for a quick lunch, some pics and back to my car to drive to the airport-LAX which was about an hour away. Flying out after you run is super stressful! 

Overall I would say this weekend was a success and it proves why I love it so much with the awesome courses and park time! It was a great way to celebrate the end of another school year! as a legacy, I will definitely be back next year. Even better-it's the same weekend as my graduation so it'll be my first race weekend as a Doctor!! Talk about craziness. 

Did you run the Tinkerbell half marathon? Are you a legacy for any race? ​

Another Tuesday, another Tuesday on the Run hosted by our favorites: 
Erika from MCM Mama Runs, Marcia from Marcia's Healthy Slice and Patty from No-Guilt Life.This week's topic is Fall Race Schedule!Here is my list:

• 2016 Dumbo Double Dare (10k + Half)
• 4.01k Prudential Run
  
• 2016 Disneyland Paris 5k
• 2016 Disneyland Paris Half Marathon
• 2016 Sury City 10 Miler
• 2016 Wine and Dine 5k
• 2016 Wine and Dine Lumiere Challenge (10k + Half Marathon)
• 2016 Avengers Infinity Gauntlet Challenge (10k + Half)
• 2016 LA Turkey Trot (5k +10k) or Burbank Turkey Trot
• 2016 Santa Monica Christmas Run 10k

Here are my thoughts on them: 

• First up is this weekend-Disneyland 5k,10k and half. I love kicking off Labor Day weekend with Disneyland half marathon weekend! I can't believe it will be my 6th DL half! Wow! 
• After that, I'm adding a free fun run: the Prudential 4.01k and yes just like the commercials haha. 
• And then the next weekend is Disneyland Paris half marathon: basically the race I've dreamed of for my whole life! 5k and half for me!
• After Europe, I'll be back for my Fall goal race: Surf City 10 miler. I have been adjusting my goal race times but we will see how it goes-flat and supposed to be fast so if the weather cooperates, I should have a good race! And an automatic PR since I've never run a 10 miler before. 
• I'll have a few weeks off and then a crazy November like usual: 
• Food and wine festival with wine and dine 5k,10k and half (yay inaugural medals!) 
• Next week I'll be back for the Avengers Infinity gauntlet 10k and half. 
• I'm going to do a turkey trot and I think I will do the one in Burbank! Always up for a new race and interested to see how it goes. 
• And I will round out the year by running the Santa Monica Christmas run and hoping for a PR. With the course change, I'll definitely be more prepared (hat, better outfit, etc) and hoping to get enough rest. 
• And even though it's technically Winter-all of the prep is to get me to Goofy in January! 

So how about for you? How is your Fall race schedule shaping up? 

I decided to join a new linkup on the last Friday of every month as I enjoy reading other people's Runfessions. Make sure to link up with Marcia from Marcia's Healthy Slice and join the fun!

So let's get to it. I RUNFESS...

1. I'm a bit nervous about Dumbo next week. My summer has been less than stellar with my workouts and I know the race I had envisioned after a summer of speed work will not be happening. But the weather looks like it'll cooperate so it should be fun. 
2. My speed work went much better than I was expecting yesterday. I was dreading doing speed work, actually more nervous, but the 4x400 went well and I can't wait to get in some more speed work. However I woke up with sore quads which hasn't happened in a very long time!
3. I'm worried about my goal race. I'm racing a flat 10 miler in October and I was really hoping for a good time but we will see. The time I had in mind probably will not happen but I'll see how it goes. 
4. I'm beginning to regret not signing up for Dopey. I know I'm in a break from my dissertation and may feel differently but just doing Goofy is making me a bit sad. We will see though, if travel agents start discounting bibs and there's a good opportunity-I may pounce on it! 
5. I'm excited to race again. I haven't run a race since Tinkerbell Half on Mothers Day. I didn't sign up for the races in the summer because I didn't know what my class schedule would allow, which turned out to be a blessing with my knee issues. I do miss the racing atmosphere and can't wait to do it again next week. 

How about you? Do you have anything to RUNFESS?