If you are a “fun” runner, Disney runs are like mecca. For those of you who clock every run, and try to PR every race, Disney runs may not be your thing, unless you have kids, or just really love Disney. But for the rest of the recreational running world, nothing beats a Disney run. I mean … come on! It’s Disneyland, Disney world and Epcot!!

These runs usually sell out in a few weeks, especially the Disneyland half marathon, and Disney world Princess Half Marathon. I have run them for 4 years, and while the hefty price tag of $185 is hard to swallow, you forget all of that on race day. As everything that Disney does it is done with excellence. The packet pick up and expo have something for the entire family runners and non runners a-like. If you have kids, take them with you to the expo, they will get so pumped and then they will feel super excited to meet you at the finish line for your race!

I think one of the most fun things is to see all the costumes and how runners get creative with their running gear turned dress up clothes. Truly people get SOOO creative.

Check some of them out here

http://www.according-to-kelly.com/2011/08/what-should-i-wear-how-should-i-wear-it-2/

http://thismamamakesstuff.com/2011/10/snow-white-disneyrunning-costume-tutorial/

 

When training clients I always encourage them to do this as a 10k race. It is so full of fun that the run feels so easy and flies by! There are characters along the route, stop and take pics with them if you can! Bands playing, cheerleaders cheering, and so many people! The half marathon last September  I think maybe a total of 1 mile there was nothing to see or hear, it is so much fun, and I look forward to it every year.

Go check out the site, and mark your calendars for an amazing experience! http://www.rundisney.com/ there is still room in the January 18, 2013 Tinkerbell 10k!

Not sure where to begin your training? They have partnered up with elite running coach Jeff Galoway to give you a program right for your fitness level http://www.rundisney.com/training/running/

Happy running friends!

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A few weeks ago my friend Lindsay posted asking about everyone’s bucket list. I have been slowly ticking off my bucket list for 4 years. But it got me to thinking how can I, everyday, in a local way expand my horizons and experience new things? So I started a list of the top 25 places I wanted to run in Southern California. This morning I checked off one of them. A nice run around Balboa Island!

If you aren’t familiar with balboa island it is quite the treasure in Newport beach a small wealthy island paradise home to many but vacation home to many more of Hollywoods elites.

The island is about 2.6 miles around. If you stay on the north front road it will it take you on a nice flat loop. Here are some of the treasures I encountered. Btw I ran 2 loops and it was about 3.3 miles .

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This view is I think why this is such a popular run .

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And then of course what’s an island without a dinosaur?

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And lady liberty…

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And the fun zone across the water

!

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And this awesome sand castle

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And looky here! On an island full of USC alum… OREGON representing… Our intern Derrick will be sooo happy!

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Done with the run… Hmmmmm should I get a famous “dads” donut???

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Of course!!! This is called balanced living!!

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Don’t worry! If you missed last Sunday’s CicLAvia (like my family did) you only have to wait 60 days until the next event.  The last CicLAvia allowed participants to ride, walk or skate from Downtown LA all the way to Santa Monica on closed streets…Next up, is the iconic Wilshire Boulevard.  Wilshire will be shut down from One Wilshire Plaza in Downtown LA all the way to Fairfax (the heart of Museum Row).  The iconic Wilshire Boulevard shut down is a partnership with Pacific Standard Time Presents: Modern Architecture in L.A. This collaboration, initiated by the Getty, brings together several local arts institutions for a wide-ranging look at the postwar built environment of the city as a whole, from its famous residential architecture to its vast freeway network, revealing the city’s development and ongoing impact in new ways. Major support for CicLAvia – Iconic Wilshire Boulevard has been provided by the Getty Foundation.

From CicLAvia’s website: “CicLAvia makes the streets  safe for people to walk, skate, play and ride a bike. There are activities along the route. Shop owners and restaurants are encouraged to open their doors to people along the CicLAvia. Connecting communities and giving people a break from the stress of car traffic. The health benefits are immense. Ciclovías bring families outside of their homes to enjoy the streets, our largest public space. In Los Angeles we need CicLAvia more than ever. Our streets are congested with traffic, our air is polluted with toxic fumes, our children suffer from obesity and other health conditions caused by the scarcity of public space and safe, healthy transportation options. CicLAvia creates a temporary park for free, simply by removing cars from city streets. It creates a network of connections between our neighborhoods and businesses and parks with corridors filled with fun. We can’t wait to see you at CicLAvia!”
Come out and enjoy the event…meander slowly down Wilshire, show up early and get a run in with a perspective you don’t often get, dust off the cruisers and pedal till you have a smile on your face.  While you’re there take time to stop at the Museums and marvel at the architecture we normally just speed past.
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Earth Day comes on April 22 each year; it’s a day to celebrate our planet and support environmental protection. In my opinion, Earth Day should be 365 days a year.  Whatever your opinion, its still an opportunity to celebrate our planet, which is so often taken for granted.  The weather is suppose to be amazing in our SoCal 10 day forecast and I plan to take full advantage of catching some much needed Vitamin D!

There are some great events and activities happening within the next week,

Ragnar Relay Series: April 19-20

It kicked off in Huntington Beach this morning and ends 200+ miles away in San Diego (Embarcadero Marina Park South). Teams of 11 runners (or an Ultra Team of 5) alternate running the 200+ mile distance over a 24-hour period. What I love about this race is that, although seemingly daunting, it’s actually realistic for all classes of runners. Each participant runs three separate legs throughout the race and only ranges from about 3-8 miles! Gather your 10 closest friends and prep yourself for next year. Until then, check out a leg of the race and the colorful costumes and upbeat participants will surely entertain you. Runners love to run!

http://www.ragnarrelay.com/race/southerncalifornia/

 

BDR Earth Day Family Fun Run, April 22

Bolsa Chica State Beach

With late morning start time, this race is great for those of us that may not be early birds, want to eat a casual breakfast, or just have a wild toddler to chase and attempt to clothe.

http://www.active.com/5k-race/huntington-beach-ca-ca/bdr-earth-day-family-fun-run-2012

Orangeman Salt Creek Half Marathon 10k/5k

Salt Creek

There’s nothing better than to run with a nice ocean view. This race runs along the Salt Creek Regional Corridor Trail and will surely satisfy your need for a great work out while enjoying mother natures true beauty.

http://goforwardracing.com/salt-creek-half-marathon-5k10k-1k-kids-run

Wine Festival April 19-20

Tickets can be purchased at the site below. Beginning in Laguna Beach this evening, be wined and dined with rare wines and others that are no longer in distribution. Move onto a full afternoon at Doheny State Park on Saturday.

http://www.californiawinefestival.com/eventschedule.html

Citrus Fair La Habra, April 18-21

This fair will surely have something for every member of the family; stage performances, contests, food, and activities for the kiddos.

http://www.citrusfair.com

Pet Expo OC Fair and Event Center, April 19-21

Check out this giant expo for your pet and pet products. They have a great variety of activities scheduled, sure to entertain the whole family. Please, leave fiddo (and all other pets) at home. There will be plenty of animal interaction, and lovely pets available for adoption at the expo!

http://www.petexpooc.com

Plant & Garden Show, Fullerton Arboretum April 20-21

A perfect opportunity to kick-start spring and beautify your garden! Maybe add a new variety, or learn about organic gardening. Even if you don’t have a green thumb, there’s something for everyone.

http://fullertonarboretum.org/event_green.php

Door Open to public, 10:00am-4:00pm

Day at Pretend City, April 22

Ok, not technically out side, but it’ll be a great learning experience for the kiddos!

http://anaheimoc.org/calendar-of-events/155404/earth-day-pretend-city

Volunteer, Anywhere, Everywhere, Anytime

http://www.oneoc.org/get-involved/days-of-service/earth-day/

Check out this website, it has a great list of multiple volunteer opportunities.

Check out more events all over Southern California:

http://www.calrecycle.ca.gov/PublicEd/EarthDay/Events/#LosAngeles

I hope that at least on of these events inspires you to get outdoors, enjoy some exercise and time with the family this weekend and don’t forget celebrate our planet!

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That is fantastic, really, it is.  The honest truth is that fitness is just one small aspect of most people’s lives. Unless you are a professional athlete, outdoor clothing test subject or come from a long line of distinguished philanthropists, you probably work…a lot.  You also clean, buy groceries, run errands, go to the dentist, go to family get-togethers, get the oil changed in your car, attend school plays, watch TV, sleep, read and stop to smell the roses (for only one second).

 

Most of the time, there are enough hours in the day to stay fairly fit, have some alone time and get the obligations out of the way.  But, there is one small problem.  You really, really, want to do a triathlon (or a marathon, or hike Mt. Baldy, or race mountain bikes, or climb El Cap., etc.).  In order to accomplish these things, training is important, but so is everything else.

 

Good news, everybody, training for endurance events doesn’t have to be a long slog. There is a growing body of evidence that indicates that high-intensity intervals over short durations can deliver the same improvements in fitness as long aerobic workouts (chronic cardio).  Furthermore, it seems, that the application of shorter workouts to endurance events results in a lower incidence of injury, lower levels of oxidative stress and inflammation as well as increased levels of overall enjoyment (once the workout is over, not necessarily during…).

 

So what does that mean, in practical terms?

 

Assuming you have a “reasonable” level of experience swimming, biking and running:

 

If you want to do a sprint triathlon, 3-6 hours of training is adequate per week.

If you want to do a half-ironman, 6-10 hours of training is adequate per week.

If you want to do an iron-man, 12-15 hours of training is adequate per week.

 

How is this possible?  The key is to focus on quality, high-intensity workouts.

 

Swim

  • Swim long once per week.  This swim should be no longer than 60 minutes and focus on feel and technique with some interval work.
  • 2-3 other swims should be interval focused. Limit swims to 30 minute maximum (i.e.,10x 100m or 20x50m)

 

Bike

 

  • One long bike ride per week (2-4 hours) outside
  • 2 or 3 30-60 minute interval sessions (on a trainer or in spin class is ideal, check out sufferfest videos for inspiration)

 

 

Run

  • NO LONG RUNS…Seriously, no runs over 2-hours
  • Runs should be 30-90 minutes of hard work.
  • Run workouts should consist of:
    • One interval session (12x200m or 4x800m or 6x400m),
    • One hill workout (5-10 .25-.5 mile repeats)
    • Two “long-ish” runs (2-3 mile circuits for up to 90 minutes)

 

Lifting/Mobility

 

In order to reap the benefits of low-volume high-intensity training, it is essential to ensure your body can keep things together over a sprint, medium or long-course race.  Strength/resistance training will allow you to maintain form as fatigue sets in. Mobility work is also essential to maintain flexibility and prevent injuries (foam rolling, lacrosse ball trigger point release, yoga)

 

Mental Preparation

 

Here is the tricky part:  Belief in your training.  Leading up to a long-course triathlon mental preparation is critical, you will not have had the opportunity to test yourself on a 200 mile bike ride, 2 mile swim, 26 mile run (and that is a good thing).  As long as you are prepared mentally for the task you are about to undertake.  I suggest visualization, meditation and yoga.

 

One disclaimer, the swim in an Iron Distance race is daunting.  Failing on the swim can easily lead to death.  Please, know your own abilities, practice in open water, do an open-water swim course that focuses on fear mitigation.  Panic in the water kills.

 

Now get out, crush some intervals, accomplish something BIG and get fit in the process.

 

For more information on high-intensity training try the following (these articles have great links to the studies which support the information above):

 

http://robbwolf.com/2012/09/21/10-ways-ironman-triathletes-avoid-chronic-cardio-self-destruction/

 

http://www.lavamagazine-digital.com/lavamagazine/201112?pg=154#pg154

 

https://www.marksdailyapple.com/why-we-dont-sprint-anymore-plus-a-primal-health-challenge/

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Sure, the Disney half marathon was the most fun I have ever had, with the most number of awesome surprises. And yes I PR’d the San Francisco half in the coldest weather they had ever experienced. And the year before I was preg with my daughter my friend Shannon and I ran an ass kicking fast (for us!) 4th of July 5k.

But sometimes there are runs that mean more then just fun, fitness and PR’s.

Some are reminders of the fragility of life.  Runnincentanni 5k rung is more popular then ever right now, and so many people sign up for the big races each year as a milestone, or to check something off their bucket list.  It has become more common to see races that have been put together to memorialize loved ones. To run to raise money and awareness to cure, diabetes, leukemia, you name it.

But sometimes there are races that should be so important but don’t capture the publicity of the bigger races. The 1st annual Cetanni-Cottle 5k honors two local marines that were killed in action on March 24, 2010. This 5k will help raise money for their kids college tuition. We are a country with the largest military spending budget in the world, and yet many of the families of soldiers that are victims of war do not get compensated or taken care of the way they should.

If you can make it on Sunday the 24 please do. If you can’t make it and can donate. Please visit the website.https://centannicottle5k.webconnex.com/registeronline

 

 

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