Posts Tagged With: warm up

Social Run & Dynamic Warm-Up Class

Last night I met up with the uber cool TNSR at Lululemon for the weekly social run. (click on images to enlarge)

Why no, there was no photoshopping involved.  They're just super acrobatic.

Why no, there was no photoshopping involved. They’re just super acrobatic.

I cranked out a sunny/windy 5k at 7:45 per mile.

Not sure what I was looking/laughing at.  I guess I was a happy runner.

Not sure what I was looking/laughing at. I guess I was a happy runner.

There were a few people there who had just run and/or spectated the Boston Marathon, so it was cool to get their stories!  One of them is the super speedy Dr. Logan Sherman.  He’s still sore from his 2:30-something finish, but he and his co-horts from the chiropractic office took time to teach us some good dynamic movements.

Dr. Sherman instructing us.

Dr. Sherman instructing us.

Hey, I've done this in yoga!

Hey, I’ve done this in yoga!

I've done this in yoga too!

I’ve done this in yoga too!

They might have been messing with us on this one.

They might have been messing with us on this one.

But it was all smiles in the end.

But it was all smiles in the end.

It worked!!!  Look how fast I am - like I'm flying!

It worked!!! Look how fast I am – like I’m a flying blur!

Anyways, some good tips.  I still need to read the handouts they gave us, so hopefully I can report back with some more specifics later on.

How bout you?  Do you do dynamic warm-ups before a run?  Did you know incorporating moving yoga poses in your warm up could help your running?  What could I have been looking at during the run?!?

-Scott

 

Categories: Running | Tags: , , , , , , , , , , , | 20 Comments

Run Disney Tip: Wakey Wakey Early Early!

Today is a rest day in my Disney Dopey Challenge Training.  It’s really weird having a rest day in the middle of the week.  It was tempting to go to the gym, but I’m going to stick to the schedule as I know what’s coming the next 4 days.

Anyway, I thought I’d give some tips today about running a race at Disney World.  Whether you’re running this year, or at some point in the future, I hope this helps.

Me and my sis running this past year's Disney Marathon.  Yup, it starts way before sunup.

Me and my sis running this past year’s Disney Marathon. Yup, it starts way before sunup.

I’ve run the marathon 3 times, so I kind of know what to expect.  First off, you must get there early.  And by early, I mean like 2:00 am alarm clock early.  They usually have to close some of the roads to stage the races, so if you don’t get there early, you could be stuck in traffic and risk missing the start.  This is from their website…

“…there will be SIGNIFICANT DELAYS starting at 3:30 a.m. due to road closures…Roads begin to close as early as 11:00 p.m. on the evenings before the Half Marathon and Marathon. GPS devices or other sources will be inaccurate due to road closures.”

So yeah, when we drive to the start line, we get there by 3:00 am-ish.  The races don’t start until 5:30 am, so you’ve got some time to chill.  Luckily they have live music, characters, etc. to keep you entertained.  Though it’s kind of surreal that early in the morning to see all that.

The boy and me and my sis before the 2013 Disney Marathon.  It was early.

The boy and me and my sis before the 2013 Disney Marathon. It was early.

If you take a bus from a resort (like we did this past year), you have a little more wiggle time, but not much.  And keep in mind that where they drop you off, you still have a considerable distance to walk to the staging area.  More time on your feet = not what you really need.

Now, once you’re at the staging area, I recommend you stay there as long as you can.  They will try to encourage you over and over to make your way to the corrals, but I prefer to lay there and chill.

Once time to go to the corral, know that you will be walking about a mile, shoulder to shoulder with people.  From their website…

“You must be in your corral at the start line by 5:00 a.m. or you will not be allowed to start. Please note, it takes 20 minutes to walk from the Family Reunion area (Epcot® Wonder Lot) to the start line.”

If you’re not expecting that, it can be kind of disheartening.  You’re already worried about saving your legs, and here they have you adding a mile to your race!  But now that you know, I like to use this as my warm up.  Take it easy on the walk, and try to get loose while doing so.

After the death march I like to do my dynamic warm up before getting into the corral.  The port-a-potties are few at the corrals, so expect to go in the adjacent wooded areas!  All they while they have entertainment going on. They do a sort of live morning show there where they have celebrities and such giving you encouragement – all broadcast on some big screens.

All that’s left is to start the race…

I jumped really high to take this photo.  Or I stole it, can't remember.

I jumped really high to take this photo. Or I stole it, can’t remember.

I can’t stress enough to get there early.  Last year I got the chance to watch my mom run the Half Marathon.  You wouldn’t believe how many runners were running everywhere to try and get to the start.  We even set up at mile 4, and there were people trying to get on the monorail to get to the start while still getting dressed.  It was crazy!  So get there early folks!

Are you running any Disney races this year, or in the future?  How early do you get to the start line for a race?

Categories: Running | Tags: , , , , , , , , , , , , , , , , , , , | 17 Comments

runDisney Kids Races (Part 1) #WDWMarathon

So as part of the Disney Marathon Weekend, they also had something for the kiddos.  And why wouldn’t they?  It’s Disney after all!  It’s also a small world after all (Now try getting that song out of your head!).

They had a few options depending on their age, and for our toddler Griffin, he was in the 100 yard dash.  I think we could’ve signed him up for the mile, but stuck with the shorter distance this time (he has done a 1 mile fun run before).  He ran the same race last year too, so we knew a little better what to expect…and it went well!

I can't believe he has better form than I do.  He also has better race photos.

I can’t believe he has better form than I do. He also has better race photos.

The race takes place at their Wide World of Sports complex on their really nice track.  And being Disney, they go all out with a DJ spinnin tunage, a couple hosts/commentators, t-shirts, finishers medals, food and drink, personalized bibs, and even Mickey himself!  You can’t beat the price either – $10 entry fee!!!

Photo op with the mouse.

Photo op with the mouse.

You even get to get their goody bags at the race expo.  I think the kids really liked the race and the whole experience made them feel like real runners (which they are!).

And they're off!  Most of them anyway.

And they’re off! Most of them anyway.

Griffin actually warmed up for about 20 minutes before the race.  He also wanted “energy” in the form of my mom’s Power Bar Gel Blasts.  Speaking of energy, Griffin told me before the race that he would leave some of his on the track for me to use during my marathon.  I remembered that around mile 18 when we ran on the exact same track!  Definitely helped me to keep moving.  He was sure to remind me before the race to pick up some of the energy he left, and I did!

He's leading the pack!  I'm taking a shaky movie of it.

He’s leading the pack! I’m taking a shaky movie of it.

All the warming up and “energy” must’ve worked because Griffin won his race!  To be fair, he was only in one of three heats on our day and there were three days of kids races.  But still, he crushed it!  Nobody else was even close to him at the finish.

Breaking away from the pack. Note how I'm not even in the picture anymore.

Breaking away from the pack. Note how I’m not even in the picture anymore.

I don't think his feet ever touched the track.

I don’t think his feet ever touched the track.

Crossing the finish line, still floating.

Crossing the finish line, still floating.

My only instructions to him before the race were to run right down the middle of his lane and don’t stop till he gets to Mickey, who was at the finish line.  He did and did.  He was pleased with himself that he “beat all the other kids”.  But we had to have a good sport talk after we passed a girl who was crying cause she didn’t win and Grif told her, “I did.”
Hard to blame him though, he did really well and earned his second race medal!

Showing off his medal.  He's as serious around a camera as his pops is.

Showing off his medal. He’s as serious around a camera as his pops is.

Funny thing is that after the race, he just kept running.  I didn’t want to chase him as I was conserving “energy” for my marathon, but at one point he had run almost a mile away from us.  I finally caught up to him and asked why he kept running.  He responded that he’s, “getting ready for my next race.”  Haha, good for him!

In part 2 of my review of the runDisney Kids Races, I’ll post the videos – wait until you see them!!!  They’re amazing, trust me!  So stay tuned!

In the meantime, I need to study Griffin’s photos to learn myself how to have better running form!  Peace out Internet!

Categories: Race Recaps | Tags: , , , , , , , , , , , , , , , , , , , , | 2 Comments

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