2015-09-05 – Disneyland 10K (Dumbo Double Dare Challenge – Part 1)

Posted on 2015-11-11 by LopezRunning

This was my first runDisney Challenge race weekend. My goal was to complete the Disneyland Half Marathon in order to earn a 2015 runDisney Coast-to-Coast medal five years after I was first able to do so. The Dumbo Double Dare Challenge was my way to that. I was excited, and scared, since I have never participated in a back to back event like this before.

As soon as I got into California my first stop was not Disneyland, but the INKnBURN headquarters in Costa Mesa, CA. Natalie was nice enough to take time out of her day to give me a quick tour. A long flight delay from Houston caused major changes, and headaches, to my travel day schedule.

At the Expo while picking up my race packet, I got to meet former Olympiain Jeff Galloway again. He is a great ambassador for running… and he signed my bib.

This years first event of the Dumbo Double Dare, the Disneyland 10K, was inspired but the Disney Villains. There was a great vibe to the crowd while int he corrals.

We left the starting line, actually passed by the hotel I was staying in, then came into the backstage area of California Adventure which brought us into an event highlight for me…. Cars Land! The last time I was here this was still under construction. The theming and details are great, the neon lights added to the Cars atmosphere.

Of course being a Disney event, there are plenty of Character photo opportunities for you if you wish to take the extra time to do so.

There were many runners, a great deal of costumes, great views of the park and lots of fun all around the course.

After leaving California Adventure though a narrow area of the course, and crossing over into Disneyland, we ran past this symbol that is always a welcomed sight to see. The fact that Disneyland is decorated for its 60th Anniversary was a great bonus this year.

I was lucky enough, and honored, to be able to pose for a picture in the drivers seat of one of the famed Disneyland Fire Trucks during the event. Being a car guy, this was the overall highlight of the event for me.

When in Disneyland, you have to take a picture by the statue in front of the Castle.

These two were the last character photo op in the Disneyland 10K for 2015 located near Splash Mountain. From here we ran though a small part of the backstage area again and on through the Downtown Disney area.

One of the most famous, or infamous, Disney Villians welcomed us to the Finish Line of the 2015 Disneyland 10K.

Here is my Finish Line photo for this event. I didn’t have a great time but that is difficult to do in a runDisney event due to all the photo unique opportunities and the large number of participants. Of course wearing some INKnBURN apparel will make you stand out in the those large crowds. I got many great comments on my running outfit for this event.

This stage was a welcomed sight to see. This was the same area where us runners gathered before the start of the event. The music was still going and sounded great. Thank you to all of the workers, volunteers and spectators that came out for the event.

This is my favorite spot in Downtown Disney to grab a great snack on the way back to the hotel. Yes, I got some beignets.

My first Disney 10K was a great event. I feel lucky to be able to take some time off work, travel and attend this event weekend. Its something I have been wanting to do again for five years now. Southern California is a great place to be.

Jeff Galloway Blogger Tip – 010

Posted on 2015-09-28 by LopezRunning

Jeff Galloway Blogger Tips
Training and Motivation Tips
by Olympian Jeff Galloway
www.runinjuryfree.com

THE TRAINING PLAN

WHY SHOULD I HAVE A TRAINING PLAN? When using a proven strategy, a runner gains control over fatigue while improving motivation. Those who follow the right training plan, for the individual, tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN Unfortunately, most beginners “run as they feel” or follow conflicting advice. This leads to confusion and more aches and pains. The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:

1) A longer run builds endurance, 2) a hilly run builds strength, 3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER? The right training plan will gradually increase the speed repetitions needed for the individual goal. Easier days and rest days must be inserted before and after speed workouts. To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY! Most runners—especially beginners—run best when they run every other day. This allows for the “weak links” to heal. The very slow long run is usually on the weekend, when there is more time available. Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat. So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP? Changing things a bit can improve motivation. You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit. Hill runs build strength. Drills that work on cadence, gentle acceleration and gliding will improve your running form. Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS? Take it easy on these days. Do little or no exercise, don’t over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY. Not Recommended! It is during the days off from running that the running body rebuilds and improves. While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

Jeff Galloway 13.1 – Sunday, Dec. 13th
Barb’s 5K Presented byBeeCause – Saturday, Dec. 12th
NEW Fit Kids Run/Walk –Saturday, Dec. 12th

NEW Jeff Galloway’s Customized Training Plan!

Let Jeff customize a plan that allows you to “have a life” while achieving your goals! Your 6 month plan includes:

customized training schedule
daily email reminders for your workouts
drills to improve your running form and efficiency

For for runners of all levels, from beginning to ultra, with busy schedules or without a local Galloway training program.

Learn more now!

Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules – See more at:http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

fJeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules – See more at:http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

eff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules – See more at:http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf

INKnBURN – Stand Out on the Course

Posted on 2015-08-20 by LopezRunning

I love INKnBURN athletic apparel. And I have for years now. I first saw it though a running friend of mine on Facebook. Then I started noticing it a couple of running events. I bought my first piece (and I say piece because every article of apparel looks like a piece of art) and I was hooked. Each piece is very well constructed and hand-crafted in southern California.

Each design is a limited edition. Once they sell out, they are gone. And they usually sell out very quickly! The artwork is not an “iron-on” type of application. It is applied by heat & pressure to each panel before it is sewn together. No fading. Better feel. The first piece of INKnBURN apparel I bought looks as good now as it did when it first arrived in my mailbox in its little black bag.

INKnBURN looks great on short or long runs, but also at they gym during workouts and just being out & about town. Some of the best Elite Runners in (and out) of the country use INKnBURN. If you are at a running event such as runDisney or Rock n Roll Marathons, chances are you will spot the runners wearing INKnBURN. They tend to stand out in the biggest of crowds. They artwork and designs are great and the quality is amazing.

I am fortunate enough to be an INKnBURN Ambassador since Feb. 2015 but as I mentioned above, I have loved the brand years. I highly recommend that you check them out at www.INKnBURN.com and then be sure to check back often because new items are added all the time. Trust me, you don’t want to miss out… and you will thank me. I look forward to visiting their facility on my trip to California in early September…. while on my way to the runDisney Disneyland Half Marathon. I will be wearing my INKnBURN.

See you on the course!

=Sebastian Lopez, Jr.

Jeff Galloway Blogger Tip – 009

Posted on 2015-07-30 by LopezRunning

Jeff Galloway Blogger Tips

Training and Motivation Tips
by Olympian Jeff Galloway
www.runinjuryfree.com

Dealing With the Heat

Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.

——–

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F (every 2.5C above 14C).

——–

When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.

——–

Try to complete your run before the sun rises above the horizon.

——–

More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30

When you start to heat up more than normal, take a longer walk in a mall or indoor AC building.

——–

Pick shady courses on hot days.

——–

Don’t wear a hat! Pour water over your head.

——–

Have an indoor alternative—treadmill, etc.

——–

Run in the deep end of the pool, using a flotation belt.

ANOTHER AMAZING LAKE TAHOE RETREAT!

We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23th. Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted. The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.

After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.

You can learn more about the various Jeff Galloway Retreats at http://www.jeffgalloway.com/retreats/

MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD

Make your nomination today!

In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.

The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.

“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.

A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.

Make your nomination now!

Jeff Galloway Blogger Tip – 008

Posted on 2015-07-27 by LopezRunning

Jeff Galloway Blogger Tips
Training and Motivation Tips
by Olympian Jeff Galloway
www.runinjuryfree.com

Jeff Introduces a New Run/Walk Strategy

by Olympian Jeff Galloway
www.RunInjuryFree.com

The 30-second Walk Break

Jeff Galloway’s Run/Walk/Run method was revolutionary for three reasons:

1 – Run/Walk/Runners felt better throughout the long run.
2 – Run/Walk/Runners recovered faster and got injured less often.
3 – Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners, allowing him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.

The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away. After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.
As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slow-down

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

The Bottom Line

If you are in already using a 30-second walk break or less, you don’t need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval. It’s that simple.

AMERICA’S BEST PLACES TO RUN BY JEFF GALLOWAY AND BRENNAN GALLOWAY

America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area. In addition to the more than fifty trails and half dozen race venues reviewed in this book it also includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time.

Don’t forget to register for the 2nd annual Jeff Galloway 13.1. December 11-13, 2015 brings a fun-filled weekend with the 13.1 half marathon, Barb’s 5K and the new “Fit Kids” run.

Join us in all the weekend events including the Race Expo with exciting vendors and speakers, a festive holiday mood and surprises at the finish line!

2015-05-03 – March for Babies Walk

Posted on 2015-05-27 by LopezRunning

This March for Babies Walk was held in College Station, TX on the campus area of Texas A&M (Near the George Bush Presidential Library). This was my first trip to College Station for a worthwhile charity cause. I was part of a team raising money for the March of Dimes in this area.

Since this was a walking event, dogs were able to join with their families. There were many friendly dogs at the event with food/treat and water stations setup for them.

One of the speakers was a local news station personality.

The starting line was made of an arch of balloons.

The course was clearly marked and well thought out.

There was some very nice scenery along the way.

If I had more time to spend in the area, I would have definitely explored more.

The HEB Buddy was there to see us off at the start and greet us on our way to the finish line. The course itself was approximately 3.5 miles

It was a nice day for the event with great weather, great people and a great cause. I will be back again and hope to help out more with this charity in the future.

2015-03-07 – The Gusher Half Marathon

Posted on 2015-05-27 by LopezRunning

The 2015 The Gusher Half Marathon was held on March 3, 2015 in Beaumont, Texas. This is my hometown event, but this was the first time I have run in it. There was no Expo, but the packet pickup went very smoothly. This was also my 10th Half Marathon to be a participant in. The course starts and ends at Lamar University and is 13.1 miles, the full marathoners just make two loops around the course basically. It was well laid out and took you through Downtown Beaumont.

There was a decent crowd on hand for the start on this cool March morning.

There was a big pack, no real coral assignments just find your place and go. The full, half and 5K participants all started at different times.

The grandstand for the Lamar University track and field area.

Orange cones separated the running course and the bike course.

Yes, I was hungry. No, I didn’t find a corn dog.

The Courthouse in Beaumont.

As the event wore on, there were not many big packs of people. Everyone was super friendly that I met and got the chance to chat with along the course.

This was a unique water station.

You get to see some of the beautiful and historical landmark building in Beaumont.

You even got to run down the Crockett Street bricked road. There was a water station here and course photographers.

If you have checked out my blog posts about other Beaumont events, this house may look familiar.

This is the beautiful Saint Anthony Cathedral Basilica in Beaumont, Texas.

A cross made of steel from the World Trade Center I believe.

The trees (and flowers) were in bloom.

Each mile marker had this logo and theme to it. They were all easily seen from everywhere on the course.

Jeff Gordon was on had to cheer the runners on.

This loop back gave runners a chance to cheer each other on as the course got closer to the end.

This was mile marker 25 for the full marathon section with the historic Gladys City living museum in the background.

A finish line is always a welcomed sight to see. I was very glad to finally be able to participate in my hometown’s one and only half marathon event. It was well run, well thought out, and was a nice mostly flat course.

2015-01-18 – Aramco Houston Half Marathon

Posted on 2015-05-27 by LopezRunning

The 2015 Aramco Houston Half Marathon took place on January 18, 2015. It was just about a week after I ran in the Walt Disney World Half Marathon. Completing this event earned me a spot in the Half Fanatics marathon group. This was the second time for me to participate in this great Houston event.

The crowds were big. It was a cool morning but not cold. Perfect running weather for most all of the day.

This man took this wooden cross with him during his journey on the full marathon. For part of the course, the half and full marathon participants ran together, then split, then finished together. We all started at the same starting line and finished at the same finish line in the Downtown Houston area.

The starting line of this event was clearly marked.

Gumby was there early to cheer on the runners.

I saw this flag a couple years ago and it was there again this year. The fire department that the course goes by is out in support of the runners every year.

There was a man holding the American Flag for his entire run as well.

The man with the cross during his journey.

The course takes you from Downtown Houston to several nice residential areas.

There were nice packs of people, all friendly and supporting each other.

There were some sights to see from the crowd support as well.

Freddy told us to “Run for our Lives” and we did. He was being supportive.

There were even chickens under the overpass.

Ronald was out again this year lending his support.

The canopy of trees was a nice little break from the sun.

There was some cloud cover, but also some beautiful blue sky as the morning developed in Houston on this day.

The Unicorn had a sign that said “I believe in you.”

Lots of supporters were on the course. This is the area where the full and half marathoners were separated by a median on the roadway.

The downtown skyscrapers were back in sight.

Mile Marker 12 at any half marathon event is always my favorite mile marker.

A beautiful day to be running in Houston.

Grumpy Cat was sighted. He was not amused.

Mile Marker 13. Close to the convention center.

The finish line at the Houston Half Marathon.

This is always a neat sight to see. The course was changed since the last time I ran, things are handled differently now because of the Boston Marathon tragedy. These first two half marathons of 2015 are the first I have competed in since the tragedy. Even so this and the Walt Disney World Half Marathon were great events. No complaints.

2015-01-17 – ABB Houston 5K

Posted on 2015-05-27 by LopezRunning

The 2015 ABB Houston 5K was a last minute event for me. I signed up the night before the run in order to earn an extra medal at the Aramco Houston Half Marathon that I was running in the next day.

In the Expo, this was a neat sight to see. Shirts from each and every Houston Marathon.

This is near the Discovery Green park area where we waited to head to the corrals for the ABB Houston 5K.

This made sure everyone went to the right place.

After the 5K with medal in hand. Tomorrow I will run in my second Houston Half Marathon. The first one I ran in was in 2013.

2015-01-10 – Walt Disney World Half Marathon

Posted on 2015-05-27 by LopezRunning

The 2015 Walt Disney World Half Marathon took place on January 10, 2015. This was my second time to run in this event. I took part in it five years earlier and have wanted to go back ever since. I am attempting to recreate what I did in 2010 and earn a new Coast-to-Coast medal running in the same runDisney events.

Warning… there will be a great deal of photos in this post. 🙂

The DJ was playing fun music to get warmed up to before heading to the corals. It was a cool morning, but not near the weather I experience 5 years before.

The Green Army Man was out and about. He showed up a few times along the course.

There were lots of runners in this event. Some people see this as a discouragement, I personally see it as part of the fun. You meet so many people from all over the country, as well as some from other countries, that come to this event.

The starting line for the Walt Disney World Half Marathon.

The tall people were around.

Captain Jack.

I wore my INKnBURN Pirate Shirt in this event so I had to take a “selfie” by the pirate ship that was out for display.

We got to run though the gates of the Magic Kingdom. One of my favorite sights to see.

The Petty racecar was out for display.

Wreck-it Ralph characters! And a random person. I didn’t stop and take as many photos as I did five years ago so I have photos of random people taking photos with the characters as I passed by.

Sally and Jack, two of my favorites.

The Monorail passing overhead. It was transporting supports to and from various locations for the “Cheer Squad” as well as family members to different viewing sites. It honked and you could see people waving to us each time we passed one.

Getting closer to the park.

Mile Marker 4 and the great cheering crowd.

Lots of support and entertainment along the course.

At certain points the course does narrow so be aware of your surroundings. These running events have a great deal of people in them each and every year.

My favorite resort that I have yet to stay at.

Lots and lots of people, lots and lots of happy runners.

Almost in the park. Runners enter through the “backstage” area.

I remember seeing this five years ago, and its just and nice this time.

Love this view.

Castle “selfie”

The course loops around through Tomorrowland.

My favorite ride at Disney, the PeopleMover.

The Queen of Hearts.

The back of the Castle had the characters from Frozen greeting us.

Very slow part of the course, but take your time and enjoy the experience.

A great view. Nothing like it. Enjoy your moment here.

Lots of people streaming down the front of the castle.

The event photographers were there to capture every moment.

This is what everyone like to see.

The standard and needed (almost required) photo in front of the castle.

My personal favorite part of the Magic Kingdom.

I love the theming in this area.

Me and the Croc from Princess and the Frog.

Me and a Country Bear.

The Walt Disney World Railroad.

Cinderella and Prince Charming… and some random runners.

In the “backstage” area you get a chance to see some very rare sights. The boats from Splash Mountain were out for rehab.

Love the quiet scenery of this area outside the park.

Lots of support.

Mary Poppins and her friends.

Random people photo time.

Team Fox supporters. A great charity.

Golf Mickey and Golf Goofy.

The sun was a welcomed sight.

Mile Marker 8. Each mile marker was a “selfie” opportunity.

Getting closer.

The Green Army Man was out again getting the runner motivated.

The overpasses again were the only real elevation change along the course.

On the way to Epcot for the finish!

The loop was a great way and area to cheer on your fellow runners who were ahead or behind you.

My INKnBURN pirate shirt got many comments along the course. I always wanted to be a pirate! 🙂

Almost to Epcot.

So close!

I had to stop here for a photo. My niece loves these two. And Perry.

Near the entrance of the World Showcase.

I remember this choir from five years ago. They are near the finish line area and sing so well . They were there the entire time runners were on the course.