RTTC #234 What Speed Workouts Can a Slow Runner Do That Are Simple?

RTTC #235 Proof of Time Half Marathon Training Week 8

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway.  She shares how she reorganized her training around real life: swapping days, choosing a staycation over travel, and still getting in speed work, strength training, and a long run.  Along the way she reflects on visible strength gains showing up in everyday moments, and reminds listeners that a "good enough" week of training beats a perfect one that never happens. It's an honest look at balancing consistency with flexibility when life doesn't go exactly as planned. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #234 What Speed Workouts Can a Slow Runner Do That Are Simple?

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs.  And she explains exactly why each one matters for runDisney race day.  She covers the science behind sprint duration and recovery time, introduces the "pink, green, and gray zone" pacing concept, and shares how consistent speed work can lead to real, measurable pace improvements in as little as six weeks.  Dr. Ali also gets personal, sharing her own recent pace test results to illustrate how these workouts translate directly to long run and race day performance. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #233 Proof of Time Half Marathon Training Week 7

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] In this episode of Running to the Castle, Dr. Ali shares her Week 7 Proof of Time half marathon training recap: a week where life got lifey again, but three solid workouts still got done.  She walks through a progression run gone sideways (including a scheduling error that accidentally went out to her entire Stronger.Faster.Finisher. community), how she used her moderate pace as a compass to get back on track, and what it actually means to run with purpose when you're still rebuilding.  She also covers her 6.29 mile long run in Las Vegas summer heat, why going three minutes per mile slower doesn't mean you're losing fitness, and how to do the math on missed long runs without ever making up miles. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #232 How to Keep Strength Training Simple Enough to Actually Do It

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it.  She breaks down how to match your strength training approach to your life, your goals, and your brain's bandwidth, including when low weight and high volume makes sense versus when machines might be your best friend.  Dr. Ali also unpacks the concept of neuromuscular demand, explaining why some exercises feel harder than they should, and why that hidden cognitive load might be secretly derailing your consistency.  Whether you're training for a Dopey challenge or just trying to stay healthy as a runner, this episode will help you build a strength training habit that actually sticks. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #231 Proof of Time Half Marathon Training Weeks 5 and 6

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay. She walks through a chaotic few weeks of new-build home repairs, including a major shower overhaul, a family health scare, and a weeks-long air conditioning nightmare that left her with almost zero workouts. Along the way, Dr. Ali shares her honest take on what missing two weeks of training actually does (and doesn't do) to your fitness, and how to ease back in without setting yourself up for injury or burnout. If you've ever had to hit pause on your training, this episode is the reassurance you didn't know you needed. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.