Running to the Castle

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In this episode of Running to the Castle, Dr. Ali walks through every workout from Week 4 of her Proof of Time half marathon training… the wins, the hard ones, and everything she had to rearrange when life got lifey. 

She digs into the "2 minutes per mile slower than race pace" advice that gets passed around constantly online, and explains exactly why it doesn't work for back-of-the-pack and run/walk runners the way it's intended to. 

Dr. Ali also shares what she's learning in real time about pacing, run-walk intervals, and how cumulative training stress across an entire week affects a single workout. 

If you've ever had a run feel completely off and couldn't figure out why, this episode will give you the bird's-eye-view framework to make sense of it.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali explores one of the most common questions she hears from runners: what do you do when life gets in the way of your training schedule? 

Dr. Ali shares her personal philosophy that running should fit into your life, not the other way around, and why embracing that mindset is actually what makes training sustainable. 

She covers the structure of her recommended training week, the value of cross-training and rest days, and how slowing down on easy runs can transform running from a chore into something you genuinely look forward to. 

Whether you're wondering if you can split a long run, skip a workout, or simply miss Global Running Day guilt-free, this episode gives you permission to make running work for your real life.

Episodes mentioned that talk about “The Gray Zone”:

• Episode 202,
• Episode 203,
• Episode 206,
• Episode 210
• Episode 211

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali takes us inside Week 3 of her Proof of Time half marathon training, a week where life got lifey and the schedule had to bend. 

She explores how to triage your workouts when everything piles up, why the order of your training days matters more than you might think, and how building toward a race pace is a long game that requires patience, paced testing, and a willingness to get honest with yourself mid-treadmill.

From a breakthrough 30-20-10 to a strong 4.84-mile long run in Las Vegas heat, Dr. Ali shows what it really looks like to train smart when perfect isn't an option.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali breaks down one of the most common assumptions in the run/walk world:  that running longer is the key to getting faster. 

Using a real question from a Stronger Faster Finisher member preparing for a 10-miler, Dr. Ali walks through the math behind run/walk pacing and reveals four distinct levers every runner can pull to improve their overall pace. 

The episode challenges runners to think beyond just their run interval and consider the surprising power of walking faster.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali walks through every workout and non-workouts of her second week of Proof of Time half marathon training. 

From navigating a low blood pressure episode that threw off her early week, to a brutal hill workout that ended with her on the kitchen floor eating spoonfuls of maple syrup, to a Friday long run that finally clicked, she shares the full picture of what training actually looks like. 

She also dives into the science behind one rep max testing, the osmolality of Coke as pre-run fuel, and why building time on your feet matters more than hitting exact mileage.

Links mentioned: Fuel Run Recover Podcast about Coke

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali redefines what cross training actually means for slow runners, and it goes way beyond strength training. 

She makes the case that true cross training is any cardiovascular activity that challenges your heart and lungs the same way a run would, from stationary bikes and ellipticals to paced walking. 

She also digs into how to use cross training to train to replace overloaded run days, and stop letting your breathing be the thing that slows you down on race day. 

If you've ever felt like your legs were ready but your lungs weren't, this episode is your answer.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali kicks off her real-time proof of time training experiment as she prepares for a September 10K to earn a faster runDisney corral placement.

She shares why she chose a longer training runway instead of rushing into a summer race, how she structured her weekly schedule around speed workouts, cross training, and long runs, and what she learned during her very first week of pace testing and 30-20-10 intervals. 

Dr. Ali also gets honest about the realities of learning to strength train for speed, adjusting her run/walk strategy, and how a low blood pressure day on Mother's Day is a reminder that progress isn't linear  and consistency always matters more than perfection.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali answers a listener question about the best way to carry water during runDisney training and races… and whether hydration vests are basically the same thing as weighted vests. 

She breaks down the pros and cons of handheld bottles versus hydration vests, explains why hydration needs are different from adding extra weight for training, and shares why she personally prefers a handheld bottle because of sensory overload and claustrophobia. 

Dr. Ali also dives into one of the biggest mistakes slow, back-of-the-pack, or injury-prone runners make… waiting until long runs to test hydration gear instead of gradually building tolerance from the beginning. 

Along the way, she shares practical hydration strategies, discusses how heat and environment affect training decisions, and explains why thoughtful planning matters so much for Dopey and marathon training.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali breaks down how many races slow, back-of-the-pack, or injury-prone runners should realistically sign up for each year without ending up burnt out, injured, or hating training. 

She shares her own strategy of training for a 10K proof of time months in advance instead of rushing into races unprepared, and explains why shorter races can actually help runners earn better placements for runDisney events. 

Dr. Ali also dives into the physical reality of marathon recovery, why constantly signing up for races can backfire, and how social media can create unrealistic expectations about racing frequency. 

She encourages runners to choose races strategically, focus on enjoying training, and remember that consistency and staying healthy matter.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali answers a Stronger.Faster.Finisher. listener question… should slow runners wear a weighted vest? 

She explains why weighted vests might make sense for firefighters, military personnel, police officers, paramedics, or anyone who needs to train with heavy tactical gear, but why they usually are not the best choice for slow, back-of-the-pack, or injury-prone runDisney runners. 

Instead of making every workout harder, Dr. Ali encourages runners to ask what the purpose of the workout is: endurance, speed, cross-training, or strength? And keep that purpose clear. 

She also explains how adding weight can make you fatigue faster, cause your form to break down sooner, and potentially increase stress on your knees, ankles, hips, and back… especially if you already believe weight or impact is contributing to your pain.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website. 
• ...