Posts Tagged by fuel

Mission to Marathon: A Long, Slow Run

I’m not going to lie…long training runs are my downfall.  Just the thought of heading out the door alone for 2+ hours will make me come up with any excuse possible.  Thankfully Hannah is back with some great tips on how to get through those long runs and makes some sense of all of those excuses we come up with. Sigh…now I really have no excuse… 🙂


The past month has just flown by for me. We have had so many changes over the past few weeks (sold our house, moved in with the in-laws temporarily until we find a new house, started a new job, and awaiting the arrival of our second niece)! It has been difficult for me to get my training runs in and I’ve failed on many occasions. I will be adjusting my training plan so I can build mileage a bit more slowly rather than just jumping in where the plan is now. If you are in the same boat, drop a message below or on my blog and we can help motivate each other to get the runs in!

Back to the point of this blog … getting those long runs in is super hard! I often find ways to avoid them for really “legitimate reasons.” While I love the running events, trying to do 13 miles on my own is not so fun. Below find 5 Quick tips for getting your butt out the door and making the run a little easier and 5 Excuses for NOT running your long-run.


1 – HYDRATE/FUEL – I cannot stress this enough and every running source will concur. Make sure you hydrate before, during and after your run. Find what fuel works for you. For those especially long runs (hey we are marathon training) try gels, beans, blocks, etc. If those don’t work for you, try googling other options (raisins, craisins, peanuts, pretzels, etc). *Test your fuel BEFORE race day so you’ll know if you have “problems” with it.

2 – DRESS RIGHT – Pick out the best gear for the run that day. If it’s hot, wear less. If it’s cold, wear more (see my August post here on Running At Disney). In all seriousness, if you’re too hot or too cold it will be hard to get out there to begin with and even harder to finish your full mileage.

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3 – PLAN AHEAD – Figure out where you want to run and where you can stash water/fuel and/or stop for a potty break. Pack your gym back or layout your clothes the night/morning before your run. Just like you would with a race, plan ahead so you’re not scrambling for your favorite capris and find a reason to bail.

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4 – FIND A FRIEND/TELL A FRIEND – find someone else training to run with you, or just a kind soul who runs to tag along. I have a runner friend who gets people to help with certain portions of her run. For example, if she has a 12 mile training run, she’ll get one friend to do the first half with her and one friend to do the second half. Neither friend gets worn out with the full 12 when they aren’t training, and she gets a “refreshed” friend for the tough second half. That same friend, she posts almost daily about what she’s going to do and uses social media as a great resource for finding running buddies and motivation. She also posts her accomplishments and gets lots of “congrats.”

5 – REWARD YOURSELF – I’m not necessarily talking about the cupcakes, brownies, cookies (I have a sweet tooth), or even new gear. But reward yourself and celebrate small achievements. It makes the ordinary (not that long runs are ordinary) extraordinary and special. Finish your 12 miles? How about getting a pedicure later that day?


1 – THE DOG ATE MY PLAN – Um, not gonna lie…in my house this could very well be true. Make a new plan and quick. Check out for local runs others have done near you!

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2 – I DON’T WANT TO RUN ALONE/AT NIGHT/IN THE MORNING – Find a friend? Run at the gym on the treadmill (not ideal, but certainly gets your time on your tootsies)! Figure it out…no excuses.

3 – I’M TOO TIRED – Run anyway…You’ll feel better after. As Elle Woods (Legally Blonde) would say, “Exercise gives you endorphins. Endorphins make you happy. [Happy people don’t shoot their husbands, they just don’t].”

4 – I’M HUNGRY – Eat something

5 – I’M HUNGOVER/DON’T HAVE CLEAN CLOTHES/DON’T KNOW WHERE TO RUN/ETC – Stop making excuses. You should’ve planned ahead. But it doesn’t matter. Take a Tylenol, wear dirty clothes, hop on or just get outside, and figure out a solution to every other excuse you’re listing right now.

Nike said it best, “Just do it.”

Here’s my October 2014 Running Training Plan for the Goofy Challenge!

15 – Week Oct 6: Tuesday and Thursday 1 hour; Saturday 3 miles

16 – Week Oct 13: Tuesday and Thursday 45 mins; Saturday 7 miles; Sunday 17 miles

17 – Week Oct 20: Tuesday and Thursday 1 hour; Saturday 5 miles

18 – Week Oct 27: Tuesday and Thursday 1 hour; Saturday 6 miles

See you next month!



Hannah is an attorney from Harrisburg, Pennsylvania. She started running in 2011 while preparing for the Bar Exam as a means of helping her focus on her studying. Hannah completed her first half marathon in October 2011 at the Nike Women’s Marathon in San Francisco. In 2013 she completed 13 running events including 5 half marathons, 2 10ks, 3 5ks and 3 fun races (2 color runs and a zombie run).  She enjoys setting goals and crossing things off of her “bucket list.” Follow Hannah at, where she blogs about her everyday goals and challenges.

Friday Feast: Kona Kase Review

Kona Kase is a company after my own heart.  Their mission is “to inspire people to create and maintain a healthy lifestyle.”  This is something I continue to work on achieving and hope to inspire others as well with RAD.  So when I was presented with the opportunity to try their product, I jumped at the chance.

01 Kona Kase

Kona Kase is monthly delivery services brining you great nutritional products to help in your fitness training.  All of the products are handpicked and tested by the founders Taylor and John…tough job! 😉  Let’s take a look inside…

When you open the case you are greeted by inspiration.  I love this quote by Ultramarathoner Dean Karnazes, “Run when you can, walk if you have to, crawl if you must; just never give up.”

02 Kona Kase03 Kona Kase

Under the postcards are a ton of goodies

04 Kona Kase

Included were some familiar favorites like a Kind bar, a SoyJoy Blueberry bar and Justin’s Honey Peanut Butter.  But there were also a few new products like the Zing Nutrition Bars, TracHealth Chia Tea (I love my chia!), and Rickland Orchards Greek Yogurt Bar.  I particularly enjoyed the Zing Chocolate Coconut…YUM!

05 Kona Kase


The box I received was a great mix of sweet and savory items for all types of fitness fuel.  Protein for before workouts or post for recovery, refreshing tea with antioxidants, chocolate for your sweet tooth 😉  I really enjoyed everything in here!

Now go and check out Kona Kase for yourself!  Here’s how to find them:





Great news for all RAD readers, the awesome folks over at Kona Kase want to extend to you a discount for your first month!  Simply enter the code FF2 at checkout to receive your first Kona Kase for only $10.

What item would you like to try?  What would you like to see in the next Kona Kase?

Full Disclosure: I received this product complimentary from Kona Kase and did not receive any compensation for this review.  All opinions are 100% my own.

Long Branch Half Marathon Expo and Pre-Race Shenanigans

I signed up for the Long Branch Half Marathon only a few weeks ago because  had been looking for a flat, fast course where I could improve my time and this seemed perfect!  I grew up in this area and my dad still lives there, so I had a place to stay and I was fairly familiar with the course.  The finish line was also very special to me because it was right where B and I got married.  So with little training and my fingers crossed, I signed up for my 5th half marathon!

The race was on Sunday, May 5th so B and I drove the 2 hours to the Shore on Saturday morning so I get to packet pick-up.  The race expo was held at Monmouth Race Track, which was also the starting area for the race.  The funny thing about this day was that the track was showing the live simulcast of the Kentucky Derby and the windows were open to take bets.  Needless to say the crowd was an interesting mix of athletes and well, non-athletes… 01 LB Half_Monmoth ParkI had been to Monmouth Park many times in my youth as I used to love to watch the horses, but I guess I blocked out how small and dark it is in there.  Kind of seedy… 02 LB Half_Expo1The expo had a good mix of vendors, but the area was very crowded so I just headed straight towards packet pick-up. 03 LB Half_Expo2 As usual, I forgot to bring my waiver so I had to look up my bib number.  Unlike Disney where you do this yourself on a computer, here they had a booth where someone did that for you.  It was all very easy.  I then headed to pick up my bib, get my spectator parking pass and my shirt. 04 LB Half_Packet Pickup 05 LB Half_Race BibThe whole process took less than 10 minutes.  It was very well organized and a hassle free experience!  We didn’t stay long because we were famished so I did a quick browse of the merch and took off.

We met my friend Stephen on the Asbury Park boardwalk for lunch.  Considering all of the devastation from Hurricane Sandy, I was surprised to see that the boardwalk and some of the business were open.  A good portion of the boardwalk had recently been replaced and you could even smell the new wood. 07 LB Half_Asbury BoardwalkI had wanted to get tacos at Pop’s Garage, but sadly that hadn’t reopened yet.  So we went to a wonderful Italian restaurant called Stella Marina.  YUM!  I was so hungry that I forgot to take pictures, but I had a wonderful roast pork panini with arugula salad…perfect pre-race lunch!  I definitely want to return here for a nice dinner one day.  Oh and check out these awesome chandeliers! 08 LB Half_BottlesAfter lunch we made a quick stop at the grocery store for my morning supplies of bagels and bananas and then headed to my Dad’s to relax a bit.  We all love to cook so everyone had a hand in dinner.  We put together a healthy, pre-race meal of grilled BBQ chicken, roasted potatoes & cauliflower, tomato salad and avocado.  YUM!!! 09 LB Half_PreRace MealAfter dinner we watched Silver Linings Playbook (which was one of the best films I’ve seen in a very long time!) and I headed to bed around 11.  That 4:30 am alarm was about to come way too soon!

Full race recap coming up!