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Ep 16 - Practice these things at home before race day
123 Plays1 month ago
In this episode of One More Run, we’re sharing one of the biggest lessons we’ve learned over the years: never try something new on race day. From testing outfits and fuel to practicing early alarms and even photo poses, we’re sharing the 15 things we've practiced at home before a RunDisney weekend. We’ll share a few stories of what went wrong when we didn’t follow our own advice—and what finally works for us now. If you want to show up on race day confident and ready for anything, this episode is for you.
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Transcript
Introduction and Episode Welcome
00:00:00
Speaker
One of the biggest mistakes you can make is trying something for the first time on race day. Today, we're sharing our list of things you should practice at home well before you show up to the start line.
00:00:18
Speaker
Hey, everyone. Welcome to episode number 16 of One More Run, the podcast. Erica, how are you today? Good. How are you? Good. We're recording at an odd time because you're going out of town. I am, yes. And so we're like middle of the day or weekday kind of thing going on here, which is which is kind of fun. Literally, we're recording this and you're walking out the door.
00:00:39
Speaker
That is correct. And going to the airport. like yeah this is This is a
Pre-Race Preparations: Practice Makes Perfect
00:00:43
Speaker
a little crazy. but um So today's topic is all those things you should practice at home before you get to your run Disney race. It doesn't have to be a run Disney race. I know I say that all the time, but whatever race. These are just like good things to practice at home.
00:00:58
Speaker
like Stuff you might not think of. We got 15 of them. Next week, we're going to talk about the digital events guide. oh That's an upcoming topic. You get this email, but it's got all the information and we're just going kind of dive into it okay to say, hey here's where you find this. And this is where you find this because every race is a little different.
00:01:16
Speaker
That is next week. Of course, the goal here is to be helpful. And hopefully we are. Would you mind reading a review? Yes. We got um one from a friend of ours. We did. We've known LB for how long? Oh my gosh.
00:01:30
Speaker
15 years, maybe? Yeah. Longer? No. Yeah. I think that's about right. Yep. So LB is a great friend of ours. She texted us a few weeks ago or or so and said, oh my gosh, I found your podcast and i and i'm and I'm in love with it. Right. And she left us a review as well. So LB, thank you for doing that. We're going to read it on the air if you don't mind. Yes, we are. So it's titled literally anything.
00:01:52
Speaker
She says, when I first learned of one more run, it was an immediate yes for me. As someone who has followed AJ and Erica for a while now, I could and would listen to them talk about anything.
00:02:03
Speaker
However, I did not expect the subject matter to inspire me as much as this has. So much so that I am planning on signing up next summer for my first run Disney race. And then she says in parentheses, as long as AJ and Erica alert me when it's time, because Lord knows I would be lost without them. That's super nice. That was really sweet. Thank you. Okay. so she has inspired me to come up with um random things we could talk about that she would be willing to listen to.
00:02:29
Speaker
I'm thinking maybe we could start a underwater basket weaving sounds podcast or something like that. LB, thanks for leaving that with review. We really appreciate it. If you leave a review, by the way, ah we will not only read it on the podcast, but we will also, if you email me and tell me your address, I'll send you some stickers. So we've got podcast stickers. I think they're awesome. yeah If you want some, they're free to you, but I just need to know where to send it.
00:02:53
Speaker
um So do that. Any other housekeeping things, Erica, before we dive into today today's topic? No, I don't think so. right, let's do this thing. Some disclaimers as we get into this, Erica, what's what's something we need to kind of like filter everything that we're about to talk through, like through like kind of like a core idea. And what is that? Yes, that is don't do anything new on race day. You need to try it at least once at home.
00:03:16
Speaker
That's right. Yeah. Ooh, my tummy's rumbling. Did you hear that? I Is that what that was? It was. I must be hungry. This is is an odd time to be doing on the podcast. Okay. That's absolutely right. Don't try anything new on race day. You just don't want to risk it. yeah You just don't know how your body's going to react. You don't know how your emotions are going to react. You just don't know. Another thing here, as we dive into this list, we're not, we're not talking
Clothing and Nutrition: Testing for Success
00:03:38
Speaker
about running. Like clearly that's something to practice at home. Yeah. yeah Probably already doing that. We're not talking about all the training things. Mm-hmm.
00:03:45
Speaker
For fitness, we're talking about like the random things, right? Some are very obvious, like all of our top lists are some they' just obvious. yeah um And some of them are like, oh, never would have thought of that. So that's what we're diving in today.
00:03:58
Speaker
Erica, you got the first one. Let's it. Yes. First one is super, super obvious. So your outfit, your shoes, your socks, if you're going to wear it on the course, you need to try it at home. Why is that?
00:04:09
Speaker
Oh my gosh. So many reasons. Like you want to make sure that you're comfortable, that you're not messing with something when you're running. sure i mean, that would be terrible. So yeah. It took me several pairs of shorts to find the shorts that I like. yeah And now I have shorts that don't write up. They don't, you know, they have the right number pockets, all that kinds of thing.
00:04:26
Speaker
Um, I did do a race one time, um, where I wore like a random pair of Amazon shorts because I needed it to match the outfit. Right. And it was like, the world's worst experience oh because I, because I just, not only were they just not great shorts, I just hadn't practiced with them. right Right. Right. So don't do that. Shoes seems really obvious, but, uh, if I don't mind yeah saying like, yeah if you've run in some shoes, but you've only ever done maybe like a 5k a 10k in those shoes, you've never actually run like a half marathon distance. And that's what you're signed up for. I highly recommend you get as close to the distance you're actually going to do. yes
00:04:59
Speaker
In those shoes or those socks. Absolutely, yes. Because you just don't know. They might be fine for a while. Right. And then all of a sudden, oh, man, this really rubs weird. Yeah, you don't want to be breaking in a new pair of shoes on your race. No. Anything else on, on ah you know, like clothes and things like that, it's pretty obvious one. You want to practice that at home. if you're If you're dressing up, we said this in our costume episode, if you're wearing some big headpiece or something, like...
00:05:23
Speaker
Yeah. You'd be amazed what happens when you are sweaty and all that. Like you need to practice that at home and just, I don't know what you tell your neighbors. yeah i just Maybe do that run on the treadmill. I don't know. That's a good point. You could.
00:05:37
Speaker
Okay. Anything else on that? Um, not for, not for clothing. I would say nutrition for sure. um what you plan on eating on the course, you want to try that at home for sure. I would say do that for at least two to three of your long runs, whether you do that on a Saturday or another day of the week.
00:05:53
Speaker
Um, you definitely want to try whatever you're planning on eating before you get there. Have you had any bad experience with that? Like on course? I mean, not like terrible, but some of the things like the sports beans that they give us at Run Disney, those don't really sit well with my stomach. So I never was like, oh gosh, I got to pull over, but it definitely made me have a stomach ache.
00:06:12
Speaker
so Yeah, I tried a new hydration thing. This wasn't on course, but it it ties into this exactly as I tried a new hydration energy drink thing or whatever, and I got really lightheaded and dizzy on my run. Oh yeah, that's not Remember that i two weeks ago and I came home, I'm like, I don't know if it was the drink. I don't know what it was. And you know, I kind of like tried it when I wasn't running to see, and it didn't seem to bother me. I tried it again on a, before I run and nope, but that's it. That was the thing that doesn't work for me. yeah So that's a really good thing to do at home. Yes. Yeah. Because at home I could call you be like, Hey, can you come pick me up?
00:06:42
Speaker
Not, not I'm pulling over to an aid station and getting pulled out of the race. yes Yeah,
Hydration and Sleep: Balancing for Performance
00:06:47
Speaker
absolutely. Yeah. Okay, great. Yeah. Try the things you're going to eat on course. um If you're going to carb load the night before a race or something like that, practice that at home. So like if you've got a long run, let's say nine miles, yeah like that's a long distance.
00:07:02
Speaker
Don't just think you can do it and then when you get to the race, you're going to carb load. Carb load like you're, like you're racing tomorrow. Absolutely. yeah Even if it's just a normal Saturday and then find out you and I went and had a big thing, a cheesy pasta one time.
00:07:14
Speaker
And cause we thought that was carb loading and we learned the hard way right before a practice run or a simulation run. We learned the hard way. Nope. Not for us. Yeah. Might be for somebody who was not for us. Yeah. Now we're very dialed in or we know where we know where we go get those. Every Friday night. Bland tacos with, you know, rice and beans and, you know, flour tortillas. We know where to get what we, it just works. Yeah. Right. So definitely practice that stuff at home but for your long run, you know, for your runs at home. Treat, right treat Saturday or whatever your long run day is. Pretend it's race day. Right.
00:07:47
Speaker
How are you going to prepare yourself for that night before, two days before? Totally. Okay. Perfect. Um, let's see another thing that you want to try is just like how much water you're going to take in while you're on the race course. So leading up to the race, um, I would say like, you know, we keep referencing long runs on Saturday. Like that's just a good time to practice these things. So the amount of water you drink when you're drinking it, how frequently, um, do you want to switch up, you know, using salt tabs instead of drinking water for some of the times or different electrolyte mixes. So again, just things you want to try, you know,
00:08:22
Speaker
For me, I now have a very good idea of how long it takes water to go through my system. Right. And, you know, how, you know, um ah like I time it.
00:08:33
Speaker
How long you can hold it. You know, like I know when it's an emergency. Right. Versus when, oh yeah, this is that feeling like I might need to go, but it's kind of a phantom, phantom thing. Yes. And so if you're not practicing that at home though, then you're going to race day and you might have the phantom, I feel like I have to pee and you really don't. Right. But you're not going to know if you didn't practice it. Totally. So, uh, and then also, you know, in the early days I took in too much water. I mean it actually kind of made my stomach feel like a little sloshy. Yeah. And so again, like you just don't want to be 10 K half marathon, marathon, whatever at Disney characters everywhere.
00:09:10
Speaker
Music's playing runners going by, you're running with your friends and you're like, I have to, have to pull over. Yeah. Right. Totally. Practice that at home. Yeah. Practice. Yeah. Great. This is probably one that you don't do.
00:09:22
Speaker
No, I do for sure. And that is, I practice getting up early, not every day of my entire life, but I do, especially leading up to the race the week before yeah I'm about to have, and if we're doing a challenge weekend or something like that, you're about to have several days in a row of getting up really early. yeah And so for me and my body type, I can't go from like, okay, I normally wake up at eight or whatever.
00:09:45
Speaker
I can't all of a sudden just be like, Hey, It's 2 a.m. This is fun. So I'm kind of in life and whatever, like with these long runs, I get up early too. But um leading up the week of the race, I start creeping that back a little bit. I'll start setting my alarm for 5, 4.45 and kind of leading in so that my body is kind of changing.
00:10:08
Speaker
But you know what that does in turn is by 9 p.m., I'm out. That's what I was going to say. That is what I will practice is trying to go to bed earlier yeah because I am a night owl yeah just naturally.
00:10:19
Speaker
I will do that. I will try to start going to bed earlier. Well, there's nothing not, well, maybe there is something worse, but it's really hard when you're laying at the Disney resort at 7.30 PM. staring at the ceiling because you're trying to go to bed. yeah Yeah. Or even worse, if you fall asleep and then someone wakes you up a few hours later, yeah walking down the hallway. Oh yeah. That's why we push those quiet, quiet resorts over the family friendly ones.
00:10:44
Speaker
Um, let's see something else you want to practice and stick with is your intervals.
Race Day Strategy: Maintaining Trained Intervals
00:10:49
Speaker
So if you are doing run walk, you want to figure out the interval that works best for you. Clearly you'll, you'll know really by the time you go for your race hope so usually, but, but the thing is that you want to stick with it.
00:10:59
Speaker
So, you know, you're going to get there. You're going to excited. Do not charge out of the gate or be like, well, I've been run walking at home, but now maybe I'll just run for as long as I possibly can and see what happens. yeah will burn out and it will be practically impossible to regain the fuel and the energy that you need. So just play around with your intervals, see what works good for you, and then stick with it once you get there.
00:11:23
Speaker
This is a practice of discipline, I believe, because thousand percent adrenaline kicks in yeah and all the things or peer pressure kicks in. Totally. How many times have you tried to run at a faster pace because you didn't want to slow me down and now you've thrown off your groove right right and and and it just didn't go well, yeah right? Like, yeah yes, you finished the race, but it made it so much harder than if you had just stuck to what you trained with, yes like from an interval perspective.
00:11:51
Speaker
Or if you want to try to run faster, stick with the intervals. Like don't try to run faster and longer than what you practice with at home. Yeah, race day, that's good point. Race day is faster because, well, depending if that's your goal. Race day is, can be faster, right? I run faster on an official race than I do at home.
00:12:08
Speaker
yeah But like that's under the guidance of my training. Right, right. And my coach yeah who has put me on specific course, right? So yeah if the track you're on has you doing run a minute,
00:12:20
Speaker
walk 30 seconds, there's not like a magic wand and like, did now you can run five minutes and walk 30 seconds. Like it just doesn't, you know, your body's not conditioned for that. So yeah, yes stick with your intervals. I will say I had a reverse of this, a reverse situation.
00:12:35
Speaker
um I am a ah run constant with the occasional walk, um but not, I don't have it set on intervals. Like I will run a long time. yeah And um I went to the Galloway Pacers booth at the expo Yes. One race. I don't remember what race it was. It might've been wine and dine last year. I don't know. And I went and I introduced myself to Chris Twiggs, who's like the run coach with the Galloway group. Yeah. So I asked him, you know, Hey, I would like to run with the pace group in this corral that's running this speed.
00:13:07
Speaker
I said, but I don't run walk at home. Right. Like it's probably a bad idea. Right. He said, no, it's fine. And so he said, you can, in you can you From always being a runner to a runner walker. And it's not going to hurt you. It's not like you're going to actually go faster. Right. Was his opinion about that. Yeah. um So I did. i actually tried that. I actually did run with them. It was frustrating to change up with the way I do it, you know. But I got, i mean, I kept pace with the pace group. Yeah. You know what I mean? and I got where i was where I was trying to get and I didn't hurt or anything like that. Yeah.
00:13:42
Speaker
But what I didn't ask him, but I believe is completely true is you can, if you're an all the time runner, start including some walk breaks and that's not going to hurt you. yeah If you're a run walker, you don't want to like cut out the walk. Right. That's
Enhancing Race Experience: Entertainment and Safety
00:13:56
Speaker
what's going to hurt you. Yes. So whichever one you do, yeah do it at home. Yeah.
00:14:01
Speaker
Is that what we're saying? Yes, totally. Perfect. Yep. Did we beat that to death? We did not. actually thought of two other things I wanted to say when you were talking about that. Oh, come Bring it on. So we didn't, we didn't, you mentioned this, but we did not mention it during our um expo episode. Yeah. So we've done an expo episode. thought we had done an expo episode. I don't think we have yet.
00:14:19
Speaker
Yeah. We talked about like where you get your shirts and all that junk. Oh yeah. Right. Yeah. don't know what that was related to, but okay. Okay. Well, anyway, regardless, AJ just mentioned the Jeff Galloway like table at the expo.
00:14:32
Speaker
So I just want to throw that in there that he has a table. Jeff actually is there. Like he's there sometimes. Yeah. Yeah. And so if you, um, have been doing the Galloway method, As you've been training and it interests you to stop by and meet Jeff Calloway, you can do that. He's a very nice And ask questions. And Chris is there who's his like coach, you know ah does the customized training program and all that stuff. So if you have questions, they ask.
00:14:53
Speaker
And you can meet some of the pacers. Yeah. The only thing I was going to say, which is is ah such a far off tangent, ok is that you said that Chris told you that if you incorporated some walk breaks, you could run faster. Yeah, that's what said.
00:15:05
Speaker
And I just want to reiterate this. like I want to hit this home. I've had a lot of friends message me. who, um, you know, they're frustrated with their time maybe, and they are just trying to run.
00:15:16
Speaker
And I know we've said this a billion times, but don't, don't be afraid to include a few, um, walk breaks in your runs because speaking from experience, like I run a lot faster per mile when I incorporate a couple of 30 second walk breaks. So hundred percent if you haven't looked at the run walk method, you should do that.
00:15:33
Speaker
I believe it's episode four of our podcast. I'm racking my brain over here. um It's the one that we had Clay Murfit on. Yes. And we I believe the episode is all about run, walk, but he, professional athlete, coach, all of that, supported and gives a really good reason why you would yeah want to do that.
00:15:51
Speaker
So if you haven't you know you're new to the podcast, you didn't get to hear that one, or you don't remember that, or you just need to hear it again, yes i think it's episode four. Okay, perfect. All right. Something else that you need to try at home is what kind of music or entertainment are you going to listen to when you're on the course?
00:16:07
Speaker
So Disney offers like lots of entertainment. There's DJs and bands and all kinds of things you can listen to as you run down the road. Um, but if you bring your headphones, um, You might want to mess around with that. So like music, sometimes I like to run to a specific beats per minute to help me with my tempo.
00:16:24
Speaker
Um, I love a good audio book, but I have discovered that it needs to be like a certain genre to really keep me interested when I'm running yeah podcasts, of course are great. I like listening to ours. Um, and I also love listening to like some comedy type podcasts. So just play around with that. See what you like to listen to, especially for those really long runs.
00:16:43
Speaker
Absolutely. I think couple things there with your headphones um on the course, they discourage headphones in general, just, you know, so that you can be aware of stuff. Obviously like AirPods have a transparency mode, so you could do that where you can still hear the shocks obviously allow you to do that. If you don't normally use those, that's what we're suggesting to try that at home. yeah Or if you don't normally use the transparency mode, it can freak you out at first. Yeah. So like try that. Or um when I did the marathon and I'm running with you, like I only do one ear. One ear, yeah. That way I can fully engage whenever you need something or we're talking. um
00:17:18
Speaker
But it just might be worth practicing that at Oh, yeah. For sure. For sure, yeah. Great. On the headphones topic, I would say try running without them. Which sounds really weird, but like sometimes when you get on the course, there's so much going on yeah that the headphones are actually way worse. But then like, it's weird because then like, you'll be like, you'll go past the thing and it's like blaring music and then it goes dead silent on the course. Right. Yeah. Right. But then, you know, the next loud something is coming up.
00:17:45
Speaker
So I would, I would try that. or if you if you're planning to bring them, where are you going to put them if you're not wearing them? Right. Right. Um, another thing with that is like, I have my air pod case. Uh, I, I remember the first time I got to the race and I was like, I put my AirPods in and then I was like, what do I do with my case?
00:18:01
Speaker
Like it never occurred to me. Right. You know what to do with it, you know, whatever. And I think, I think it was not a Disney race, but i just held it yeah because I had nowhere where to put it. Right now I have a plan for that. Yeah. Right. I know exactly where, where it goes.
00:18:13
Speaker
Um, so just, yeah, again, try it at home. Like imagine if you walked out of your door with everything in your hands, your car keys, your whatever you know whatever it is. yeah If it was a race day, what would you be doing with those things? Right.
00:18:24
Speaker
Right? Yep. Practice it at home. Yeah. Well, I'm going to talk about that in a second. um this I just want to have a little plug for my shocks. This is why I like my shocks because- there's no case. Like it just goes over, you know, your, your head. yeah And so there's nothing else to carry your stash. nice Um, you can hear everything that's going on around you because they're not actually in your ears. It's a bone conduction thing. Um, and so when you're running on the course, like you're saying, uh, if there's like a DJ, I'll turn it off. And then like, if you know, there's that, that stretch of, of low, you know, with no, no entertainment or music, then I'll just like turn it back on really fast. So that's my plug for shocks. Do you remember, I think it was marathon this past year.
00:19:01
Speaker
I kept trying to talk to you. Do you remember this moment? Yes. And you were locked in. I don't know why you were so locked in on the race and you were listening to something. And I kept talking to like chatty, chatty Kathy over here, just like,
00:19:13
Speaker
Oh, did you see that? La, la, la, la. You know, like nothing important. And you're like, you like paused your thing. and You said, what'd you say? And I was like, oh, did you see so-and-so was dressed as such and such? And you're like, okay, great.
00:19:24
Speaker
And then you like, you like hit the thing and you kept going. And then like, i don't know why i was so chatty at the moment of like five seconds later, I'm like, oh man, look at that. You know, whatever. And you're like, ah. What?
00:19:35
Speaker
Do you remember that? I do. Yeah. It's never happened before. You were like so zoned in and I was totally unaware of the fact that you did not want to talk. You just wanted to run. It's because my zoned in pace is like your like chill pace. And so your whole mindset was like, la, la, we're having fun. And I'm like, I'm still trying to get a good time here. Yeah. Yeah. Yeah. I'll never forget where you were you were a smidge short with me. And I think I ended up being like, okay, fine, fine. I won't talk to you anymore. And then I'm like, I'll just turn my headphones off. you're no, we're done.
00:20:02
Speaker
We're done talking. Yeah. Yeah, we both stood our ground really hard. You're like, oh I'm taking my headphones out. And I'm like, well, I'm not talking to you. marriage marriage and a marathon we love running together should yeah we should do an episode this is totally on the fly we should do an episode on if you run with your significant other you know like what could happen right right because we have had some really great moments and we've had some moments of tension yeah not because we don't love each other yeah but like you're everything breaks down yeah you know and you find out who everybody really is and mile 22.
00:20:35
Speaker
it's like going on a road trip before you get married to see like, what kind of person are you actually going to be under stress? Yeah. How, yeah. How does this person go through the TSA checkpoint? Right, right, right, right. You need to know that before you marry somebody. Yes.
00:20:47
Speaker
Oh my gosh. Okay. Let's get back on track. Okay. Um, so one of the things you definitely want to practice is how are you going to
Practical Race Day Tips: Essentials and Costumes
00:20:54
Speaker
carry your stuff? Like AJ was talking about headphones as an example. Oh, just an example there, but you have so much stuff. Yeah. Yeah. So not just like, are you going to use a backpack? Are you going to use a waist belt, et cetera, but like actually practicing the amount of things that you're planning to carry on race day. So I will, I will sit down. I will plan my nutrition. How many, how many gels do I need? How many stoop waffles do I need? Um, you know, all the things, where am I going to, well, don't have a case for my headphones, but where are you going to put your headphone case plan on like packing all of that into however you're going to carry it.
00:21:23
Speaker
Does it fit first of all? And then second of all, try running with all that. Absolutely. And make sure it's comfortable because the worst thing is like trying to mess with something while you're on the race course. Well, going to find out how heavy stuff gets really fast too.
00:21:35
Speaker
yeah So if you're like, oh yeah, I'll do the fuel. Yeah. Do the fuel on your, you know, put all that in your backpack. Yes. um You know, the example for me is I'll run with a GoPro camera. Yep. And then I have the battery thing to charge it in case it dies, you know, and all a sudden I put all that in my backpack and it's like, it's not like heavy, but it's like flying around. Right. It's like significantly like ah weighted enough that like my backpack's off balance.
00:22:01
Speaker
So now it's all, and it's like, I'm glad I tried that at home right because I would not want to be on the course fiddling with that, you know, saying, Erica, slow down, wait for me. I'm trying to fix my backpack. Right. Yeah. Like the tightness or the looseness of it all.
00:22:14
Speaker
That happened to me the other day. Cause you know, I've been dealing with this rib issue oh yeah and I was wearing like a waist pack, but I had it up higher and I had it and it was like so tight that like it had started to, you know, bother my ribs. So these are just things you want to practice at home.
00:22:25
Speaker
Absolutely. Yep. Great. um This one's a little weird. Okay. And I'm the one that put it on the list. Putting your bib, which you're going to get, putting it on a shirt or your dress or whatever you're going to wear at home, I think is a really good idea because one, just practicing putting it on if you've never done one. Like yeah it's a little ear It's a little tricky.
00:22:45
Speaker
Yeah. And then if you're OCD, like the two of us, you want it perfectly straight. Right. now You know, so like doing that at home a week, like take an old bib or take ah an eight by 10 piece of paper and just attach it to a shirt with some safety pins or if you get bib boards, you know, which we've talked about.
00:23:02
Speaker
just practice it because it's actually surprisingly frustrating yeah but also like my star wars shirt i found like oh i can't put it there because then it covered like that's where i normally put it it covers part of the print right that i don't want to cover uh same thing with my powerline max shirt it covered the belt and i'm like oh no it covered the thing you know yeah um or if it might not be able to put it on your shirt at all and all that you've done this i've seen you do it we're like well i guess i have to put it on my skirt yeah oh this skirt is too flowy i don't know you know right like this is not you don't even listen to that at two in morning or the day of yeah race situation right then you just your nerves get shot for no reason on something as dumb yeah as a piece of paper that you have to wear this isn't like a well i guess i'm not going to bring that like you have to yeah so i i recommend practicing that at home again get an eight by ten piece of paper and you know it doesn't have to look pretty right just where are you going to attach this to your outfit yeah totally great what's next
00:23:55
Speaker
Okay. The next one's a little, uh, a little personal. I don't know, but it's, it's important. So you want to practice getting in and out of your costume while you're sweaty and gross. I know this is kind of weird to talk about, but like, it's going to help you decide what costume you want to wear.
00:24:11
Speaker
AJ loves to throw me under into the bus and talk about this a lot, but I do stop and use the port-a-potty a good bit for a half marathon or a full marathon. It's dark. So you can't see, um, it's a very tight space.
00:24:22
Speaker
If you're like halfway through the race, you're hot, you're gross. You're in a very tight space and you're trying to pull all these things back up. Like the more lege layers that you have, the more tricky it is. So It sounds bizarre, but maybe try when you come home from your long run on your Saturday, try getting in and out of what you're wearing to see like if you can do that quickly. That's a good point. You don't have to wear the tutu and the whole thing on your long run. Right, no.
00:24:45
Speaker
But can you pull those tights up when you're wet? You know, whatever. And if you can't, that doesn't mean don't do it. Right. That means, okay, I need to factor this extra amount of time. Right. Or maybe this isn't the right brand. Right. Or I actually, I don't want to deal with this at all. I'm not doing this outfit.
00:25:01
Speaker
Yeah. You know, like you make the decision. So we're not against wearing tutus or anything. absolutely not. And I think I probably will wear one this year for Princess Half, but you just have to factor that in. Practice it. Yeah. So if time is important to you, you might just want to factor that in when you're deciding what you're going to wear. yeah Try it at home.
00:25:17
Speaker
Yeah. going have to wash this when I'm done, but I'm gross. So let's see if I can get this on and off. Right. Yeah. Great.
Adapting to Race Conditions: Weather and Pressure
00:25:23
Speaker
Um, I think that it's highly valuable and we've done this before to, to sign up for a local race at home. It doesn't have to be a huge one for, yeah for multiple reasons, just getting used to the idea of, Oh, wearing a bib and all that. But like the thing that I think people should sign up for a local race for,
00:25:39
Speaker
It doesn't have to be local. It can be whatever race you want, but a non-Disney before you get to Disney. That's the point. yeah Do an official race so you can feel the pressure of it and the crowds. Right. Because running in a crowded environment is different than your training run at home where you get the whole sidewalk. Mm-hmm. There's people around you, someone passes you, then they slow down. And then all of a sudden your adrenaline kicks in. They're not passing me again. And yeah I'm not talking from experience. That's never happened to me before. I've heard.
00:26:09
Speaker
I've heard. And so, but that' that's a factor when you've never done a race before. yeah like Like what does the adrenaline feel like? Mm-hmm. yeah know It might not be the same as a Disney adrenaline, but running in the crowds, navigating, running on the left, getting used to running on the left, getting used to raising your hand if you're going to step off the course or walk. walk yeah It feels really dumb to do that by yourself out on a sidewalk, but you need to do it in a race. right right you know yeah So it really gets you used to it.
00:26:37
Speaker
5K is fine. yeah I'm not saying go do a marathon before you do your Disney one. yeah you know yeah Just do a local race. Yeah. for the crowns. Totally. We've got two more items on the list. What do you got?
00:26:47
Speaker
Yes. So practicing your photo poses, oh this sounds silly, but, um, you will see, especially if you're on any of the Facebook groups, like people, you know, they want to do like these poses where they're jumping in the air or they're fleeing their arms out or whatever.
00:27:02
Speaker
Um, you want to kind of figure out like what poses you want to do. If you want to try to do a jump pose, you definitely want to practice that at home. You don't want to like crash and burn on the race course. That has happened to a lot of people. um also I would just say like practice your photo etiquette.
00:27:18
Speaker
So we have gotten better about like, uh, or not better. That's not the right word, but we're, our poses are maybe kind of boring because we don't want to interfere with anybody else that's behind us.
00:27:29
Speaker
You know, we don't want to be talking on course photos. So we don't want to be doing airplane arms, you know, or something like this. You're going to Mike was asking the person behind you. Oh, yeah. so um So we do a lot of, you know, like right here in this area. If you're seeing on video, like my hands are right in front of me. So we're doing like a thumbs up or a wave or something small. So like we're still. Or or I just I'm just still running.
00:27:50
Speaker
Yeah. And I just smile. Smile. Yeah. know What's ah but some of my favorite photos of myself were yeah or even us together is we're running. Yeah. We're not like celebrating. Right. We're not. um And we do have some of those photos. Yeah. But my favorite ones are the ones where we're running. Yeah.
00:28:05
Speaker
Because that's what we were doing. Totally. Yeah. Yeah. Practice those jump post things. I think it's worth practicing, um especially if you're running with a group of friends or a friend or a spouse or girlfriend, whatever it is.
00:28:17
Speaker
Think about and talk about. Right. Talk through. Yeah. You and I have a side of the character that we go to ah because it's as if efficient as possible. We never ask. We never talk about it. You and I, we set our general rule. You like a certain side of your face. I like a certain side of my face.
00:28:33
Speaker
So now you'll notice- In all of our most recent photos, they're all all of our photos. Oh yeah. all Whenever there's a photo pass person, whenever we go to our spots, right? We know what side, we know our pose. And the really helpful thing I think that um the photo pass and cast members like about that is that we come in photo out.
00:28:53
Speaker
yeah There is no like shuffle of like, Oh, up, Oh, oh, oh, oh, oh. You know, like there's none of that. yeah We are in and we are out. And we, again, I think we talked about this recently.
00:29:04
Speaker
We don't touch the characters and get them all sweaty. right Like we know, like get in, smile. They're taking one picture. if we have If we handed them our phone, we know they're going to take that picture second and then we're gone.
00:29:16
Speaker
And I think like that's, that's helpful for them. And it's also like respectful of the other runners, you know, like everyone else is trying to get in and get a photo and maybe get a PR. And so the faster you can be, the faster they can be back out on the course.
00:29:30
Speaker
Yep. So yeah. Yeah, absolutely. Practice, practice, or at least have a plan. Yeah. I'm sorry. I need to add one more thing for photo etiquette. oh This is not practice, but we've talked about this before. Yeah. Um, please do not stop and when you see the photographer.
00:29:43
Speaker
Do not stop on the course. Don't stop and jump. Don't stop and whatever people are running right behind you. And there have been a lot of crashes, broken bones, scraped knees and things from people just stopping. So AJ has said before on other episodes, if you want to get a jump photo and you need to stop,
00:29:59
Speaker
pull over, wait till there's a big clearing, know that no one's behind you, and then you can jump back in and get that photo. and Yeah. And honestly, you're not going to have to wait for a huge long time for yeah for for a clearing. yeah Unless you're an E. I think even then you still get some gaps. Like ok what you don't want to do is be in the congestion of Corral E and jump in front of right somebody and then you ruin their photo, they crash into you, who knows what happens. Right. Yeah.
00:30:25
Speaker
Great. I have one more item on the list and then we'll just throw it out there for if you have any other things, Erica. My last one is something you're not going to want to do. I like this. Oh, you do? Yeah, I do actually. Okay.
00:30:36
Speaker
I'm not talking to you. okay I'm talking to the average person not going to want to do this. Yes. Run in the rain at home. I also include the cold. like Run in the worst running condition you can possibly imagine. So I recommend if it's pouring down rain or just rain, normal rain at your house yeah and you're like, oh man, I had a run today.
00:30:55
Speaker
at least once yes say great i'm so glad it's raining now i can go outside and run yeah uh don't don't save that for the i hope it doesn't happen right chances are and you might actually get rained on yeah um i'm just going to throw in two things about rain ready definitely wear a hat or a visor like running in the rain without one is terrible the rain's just like beating in your eyes so definitely And wearing glasses is almost hard, like your sunglasses or whatever, which is kind of the visual that's hard, like, cause it might be dark when it's raining, but like, then your glasses get wet and now you doubly can't see. Right.
00:31:30
Speaker
Yeah. So wear a visor or hat. And then the other thing I would say about rain, which we've talked about this before is just bring an extra pair of shoes that you've run in before that are not brand new, but yeah, for race weekend, if you are running multiple races in the same weekend and it rains on you,
00:31:45
Speaker
even if you leave your shoes out, they may not be dry the next day and you don't want to run in wet shoes. So and bring in two pairs of shoes. There was one time we went to the park. It wasn't a race. Do you remember this? went to animal kingdom and it poured down rain on us and our shoes got soaking wet. yeah And I remember being like mad at myself. Like we didn't even need to go to the park and now my shoes were all wet yeah and I didn't have an extra pair of shoes. Like that must've been in the beginning. Yeah. This was one of those learning moments where i was like, right Oh my gosh, like I can't get these shoes dry. Yeah.
00:32:13
Speaker
Um, they were damp for whatever race that was. Yeah. yeah I don't remember that. Okay. Anything else you want to add that you thought of kind of while we were sharing that list before we move on to some of our other sections of the pod? I don't think so.
00:32:25
Speaker
Awesome. Hopefully some of that was helpful. Yeah. Try those things at home. And if it feels dorky and dumb, you know, to do. Perfect. Perfect. Perfect. ter All right. Let's move on, Erica. We like to kind of do, we we talk about the early days of of a topic when we you know maybe we didn't know the things yeah versus kind of how we do
Learning from Mistakes: Shoe and Costume Preparation
00:32:46
Speaker
that now, right? do you have any stories, any examples of things where like, hey, you know, yeah one time I did this and that, well, I actually just said one.
00:32:53
Speaker
One time I took one pair of shoes, it got all wet, I couldn't get them dry. right And now I always bring two pairs of shoes. Yeah. You know? So like, that's an example. Do you have anything else where you're like, you know, in the early days, uh, I did this. Yeah. I feel like a lot of it's related to costume. So I can think of things like I bought a cheap pair of mittens one time that matched my outfit, but they were a pain and I couldn't access my phone. And so I ended up just like throwing them off. yeah Um, the costume situation, having too many layers on and not being able to either.
00:33:21
Speaker
Well, I was going to say access the area I need for like marathon. I ran those and compression leggings and I couldn't get to my leg to put bio freeze on. So I don't like to do that anymore. Um, but usually it's things that are related to costume. It is a lot of costume stuff. We learned the arm sleeve thing, uh, because we were like,
00:33:36
Speaker
buying sweatshirts and discarding them and then we were ah wearing a thermal shirt under our and then we were too hot you know so like we finally dialed in by these like two dollar sleeves yeah you know and every color they make and um yeah that that was an early day thing anything now that you're just like you know this is a gold standard for you or like you're going to a race you you've got it dialed in anything Yeah, I would say probably a big one for me is just packing my backpack with everything that I'm goingnna that i'm going to need for the course and then just trying to run with it. So I know, you know, like, does everything fit? How much does it weigh? Are my straps like set to where I want them to be?
00:34:13
Speaker
So, yeah. yeah Perfect. Okay, let's move on to the good and the bad. What's the good and the bad of, the let's say we've got 15 things on this list, right? What's the, obviously the good is you're going to get better and yeah you know you're going to be able to handle some of these things.
00:34:26
Speaker
I think the bad of practicing at home is you're just going to look a little dorky sometimes. right yeah I think that's really it. If you're running in your costume, you're going feel like a nerd or need to explain playing yourself to everybody.
00:34:41
Speaker
um yeah But all the other stuff, like trying and your fuel, all the stuff, like that's a good, like I can't think of any bad, anything bad that would come from that. No. And I would say you and i we know what costumes we like to wear. Now we know like what brand we like to use.
00:34:54
Speaker
And so once I've run in a skater dress, like if it's from the same company, I don't need to run in it every single, you know, before every single race. good point So now like I don't have to practice running in my skater dress because i already know I've already done it 30 other times. You know your size, you know the brand, all that stuff. So it's just, you know, other things. so So that that's a good that could come from trying these things out at home.
00:35:14
Speaker
Absolutely. Well, the good here is you try it at home, you get to race day and your stress level is down five notches from a lot of the people around you who are like all of a sudden, Like, oh my gosh, I have to attach my bib to my shirt.
00:35:26
Speaker
right And they're like, I lost the safety pins they gave me. Yeah. You know? And and it, uh, unnecessary stress. I see it all the time where people later cold in the corrals or whatever, like just unnecessary stress. Yeah.
00:35:39
Speaker
Except for those people that listen to the ah one more run podcast. and They're going to be set. They're going to be non-stressed. At least that's what we hope. has least so we hope so um Anything running it back, what you would do the same or different. I think we've probably covered that already in this kind of good and bad thing.
00:35:55
Speaker
I would practice anything I can at all. I would practice it at home. Yeah. I don't have anything else unless you do. I do not. Perfect. you want to talk, uh, just some quick update on where you are with your training? again, we were recording this episode on an odd time, so we haven't done this weekend's training yet. You're traveling this weekend, so I don't think you're going to be able to do much running, but are you running much at all anyway? No, I'm still not still dealing with the thing. Still not supposed to run for like another week and a half.
00:36:22
Speaker
Okay. Um, I did try to jog across the street the other day while I was out for a run and just like immediately that was now for a walk. Yes. What did I just say? You said run. Run. Yeah. Dog laws up our run. Yeah.
00:36:35
Speaker
I was walking. was walking. I was speed walking I tried to jog across the street and that just immediately was like a, nope, I should probably listen to the doctor and keep waiting. Yes. Um, so yeah, I'm still doing my walking with, um, ankle weights. Oh, and speaking of dorky. Yes. Speaking of dorky, exactly. Looks so dumb, but let me tell you yeah those ankle weights. Now I know where they were popular in the eighties. Okay. Like those things really give your legs a workout. Oh yeah.
00:37:04
Speaker
Yeah. Like I'm almost not the same as running for me, but like there are parts of my leg that are intensely sore when I come back from like an eight mile walk with those things on. Yeah. So, um, I, they are packed in my car right now. I am taking them cause I am planning doing a lot of walking this weekend. So, okay. Yeah.
00:37:21
Speaker
Um, so you still, you think you're a couple weeks out from being able to get back into running or driving. I'm so sorry. Thank
Injury Adaptation: Creative Training Methods
00:37:27
Speaker
you. It is frustrating because all my injuries in the past have been with my legs and right now my legs are fine. My legs are strong. Running doesn't actually hurt my legs. It's crazy.
00:37:36
Speaker
Um, it's just, that's ridiculous. So if someone else is dealing with this, you are, you know, as a recommendation, you're walking. so you're still getting the cardiovascular speed, walking, sort of impact, you know, like ah yeah impact, yeah and not impact, like on your body, like low impact.
00:37:50
Speaker
Yeah. That's the word. Thank you very much. Yes. um So you've not quit. No. Oh gosh. No. Yeah. Do other, are you riding the bike too? Cause that's a low impact yeah thing where it doesn't mess with your ribs. Yeah. um And you get, i mean, that's part of cross training too, but you get a lot of benefit from that if you can't run at the time. Right.
00:38:07
Speaker
I feel about the bike the way that you feel about lifting weights. I absolutely love it. You do. I do, but it is, it is a good alternative. Yeah. And then I'm still doing all of my strength training to keep my legs strong.
00:38:18
Speaker
Yeah. So yeah. Well, I'm sorry you're dealing with that. It's fine. Tell me about your amazing run. Did I have an amazing run? I mean, you have one this weekend, right? Or two or three? I don't know. um I don't know what's coming up this weekend, honestly.
00:38:32
Speaker
But running is going well? Running is going fine. So um Clay, on my he's my running coach. He, on my plan this past weekend, had 17 miles, i think.
00:38:43
Speaker
The weekend before was 16 and I was super tired and all that, whatever. But he he knows what he's doing. Yeah. Like, let me just say that. Like, if you need a running coach and you have like big dreams and goals, like performance goals. Right.
00:38:56
Speaker
This, this ah Clay is crazy in a good
Trusting the Process: Growth Through Coaching
00:38:59
Speaker
way. Yeah. He's got me. Like, I just did that 17. I just did it. Yeah. yeah And he works with people from all over the place. So you don't have to be local to Georgia. He can work with you online.
00:39:08
Speaker
Right. I'm so much stronger and I'm looking at it going, oh, my heart rate was high. Oh, I feel slower than normal, whatever. But then he sends me like a graph of my growth and he's like, looking great. And I'm like, is that good? Like he goes, I look at this line, whatever. Like, yeah. Yeah. And so I told him what I want for, I want to go for a new PR and a race coming up this October. And I'm like, I'm worried. Like I'm not, you know, i don't know if I'm going to get there. I feel like, you know, cause I was been running slow and long, whatever goes, yeah, you got it.
00:39:34
Speaker
Yeah. He's looking at the numbers. Right. Right. You know what I mean? And when he gives me stuff to do, I, I don't know why I do always like, are you sure? And then I do it and I'm like, wow. Yeah.
00:39:44
Speaker
I feel pretty strong and fast. Oh, that's good. So anyway, so everything's going good. i you know, i always like to knock on wood when I say stuff like that because, um, When I'm walking around in normal life, I'm like, like I see a stick on the ground and I like walk like three feet or around it to not trip on Right. Like I'm not even going to risk picking it up.
00:40:03
Speaker
Right. yeah Because I don't want to risk any injury. Oh gosh. training, training is going fine. I believe this is week 15 of, of our training. So we're getting, i mean, we're over halfway to marathon.
00:40:14
Speaker
Okay. I know. i know. That may probably make you nervous. I'm sorry. I shouldn't have said that. It's okay. For those of our friends that are getting ready for Wine and Dine, we're super excited for you. We're also crying ourselves to sleep at night that we will not be there.
00:40:27
Speaker
and says This is the first year we haven't done Wine and Dine in a while. So um we've got our races coming up, but if you're doing Wine and Dine, we hope training's going good. i know you got your Taper coming up real fast. So, uh, yep.
00:40:40
Speaker
Yep. Uh, so we're excited for all of y'all. It's going to be, it's going to be awesome. Great. That's it for this episode, Erica, any other comments before we get out of here? no You want to encourage our friends to leave a review or anything like that?
00:40:51
Speaker
Yes. Please leave us a review. um I read our last one today. So that was the last That was the last one. okay so So we need a review. We need a review to read next week. Yes.
00:41:02
Speaker
We have gotten a lot of really nice emails, which maybe we should start reading some of those. Yeah, we could. But yes, we would love a review. Or if you have, we always say this, but if you have questions or things that you want us to talk about, please let us know. we would love We would love to have some new content.
00:41:17
Speaker
Absolutely. Yeah. right. That's it for this episode. Thanks for joining us. We'll catch you next week for one more run.
00:41:26
Speaker
Thanks for joining us for this episode of one more run, the podcast. If you like what we're up to, be sure to subscribe to our YouTube channel and follow us on Instagram.
00:41:38
Speaker
You can find links to all of that at aging and Erica.com.