April 4, 2025 • 53 mins
Transitioning from winter's cozy layers to spring's sunny miles demands more than just switching your wardrobe—it requires understanding how your body adapts to rising temperatures. This comprehensive guide unpacks the science of heat acclimation, revealing how your body undergoes physiological changes that take 7-14 days to complete, from increasing plasma volume to developing more efficient sweating patterns.
For runners facing the classic spring dilemma—training through cold months only to race on unexpectedly hot days—we provide actionable strategies that could save your race. Rather than blindly pushing through heat, learn to pivot with grace: run by effort instead of pace, create tiered race goals, strategically use water stations for both hydration and cooling, and recognize the warning signs of heat-related illness before they become dangerous.
The spotlight then shifts to an insider's view of Run Disney's Springtime Surprise weekend through a delightful conversation with Ashley, a Run Disney veteran who completed a "perfect season" of Disney races, and her partner Cole, who's lacing up for his first-ever Disney race experience. Their dynamic reveals both the infectious enthusiasm of experienced runners and the nervous excitement of first-timers stepping up to a 10-miler.
Through personal stories, practical advice, and a healthy dose of pixie dust, this episode illuminates how running becomes magical when shared with those we love—whether that's tackling Disney parks together or supporting each other's fitness journeys. By the final mile marker, you'll be equipped with strategies to make your spring running both safer and more joyful.
Want to make Spring running your best season yet? Hit subscribe to continue receiving training tips that blend science with sparkle, and join our community where every stride can become extraordinary.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey, hey, hey.
Stride Collective.
Welcome back to another episodeof Extraordinary Strides, where
we lace up, we level up and wesprinkle a whole bit of magic
into every single mile.
Today's episode is going to bea sunshine soak special, because
we're officially springingforward into a brand new season
of running.
So whether you're sheddingwinter layers or sweating
(00:22):
through surprise heat waves,this episode is for you.
We're talking about all thingsheat, from how to safely and
smartly acclimate totemperatures as they rise, to
race day strategies when MotherNature throws a hot one at you,
even if you trained in thetundra.
Plus, we've got a special guestsegment that's near and dear to
my sparkly little coach's heart.
(00:42):
I'm chatting with Ashley andher beau Cole about all things
springtime surprise.
This is the final flourish ofthe Run Disney race season, and
if you've ever wanted the insidescoop on this whimsical,
wonderful weekend, or just needsome joyful vibes to carry you
into your next training block,you're gonna be in for a treat.
So grab your favorite warmweather hydration and throw on
(01:05):
that sun visor.
Get ready to spring into someseriously smart and seriously
fun strides and tips.
Let's get to it.
First up, we're going to goahead and discuss how to
transition smoothly from winterto warm weather running.
So when you've spent monthscrunching snow under your
sneakers or dodging black icelike a ninja, layering up like a
(01:26):
stylish onion, the promise ofspring running feels like a warm
hug from Mother Nature herself.
But before you break out thetank tops and toss your gloves
into the back of the closet,let's talk about what it really
takes to transition from winterrunning to warmer weather miles
safely.
So, whether you're afresh-faced newbie or seasoned
runner, you're running to warmerweather miles safely.
So, whether you're afresh-faced newbie or seasoned
runner, you're going to chasesome really fantastic PRs and
(01:50):
some warm weather tips righthere in this conversation.
So let's get into it.
First and foremost, respect theheat, even when it's just
quote-unquote mild, using airquotes here that you can't see.
So here's the deal.
Even if spring temperaturesfeel downright delightful after
a long winter and you want tojust get out there and frolic
(02:10):
quite a bit, your body stillneeds time to acclimate the
science of heat acclimation.
Well, let's get into that.
Your body undergoes severaladaptations to deal with heat,
including increased plasmavolume, so your heart doesn't
have to work as hard.
Improved sweat rate efficiencythat's right.
You sweat earlier and moreeffectively and lower core
(02:32):
temperature during exertion.
So it can take about 7 to 14days of consistent exposure to
warmer temperatures for theseadaptations to occur.
The issue is that this time ofyear with spring, there's a
little bit of the weather kindof going from warm to really
cold again warm again.
So your body may not be reallyable to acclimate appropriately.
(02:53):
So give yourself some time onceit does get into consistent
warmer temperatures.
But you're going to want toease in with shorter runs at
lower intensities.
You're going to also want toconsider splitting your longer
runs into two parts, maybemorning and evening.
I'm a huge fan of that.
For the record, I use that tosurvive the Marine Corps 50K
(03:14):
training during last year'ssummer and I could talk all
about that for an entire podcast.
If you're interested in that,let me know because I'd be happy
to bring that up.
And then, of course, aroundthese here parts, we encourage
we love walk breaks.
They're not just allowed, theyare brilliant.
So add them in as you'restarting to acclimate to those
hotter temperatures.
Also, be very realistic andmindful.
(03:35):
If you've been seeking theshelter from those really cold
temperatures on the treadmill,it's going to feel a little
different when you first getback out there into mother
nature's nice warm hug.
So again, we're going to wantto prepare accordingly by
layering down strategically.
Yes, it's tempting to go fulltank top and shorts at the first
(03:57):
hint of 60 degree weather.
I mean, not me, I'm going tolike probably wear a long sleeve
tank with that.
But y'all who are used tocolder weather, your body is
going to still act like it's 30degrees outside.
So this is kind of a reallyshort little guide and tips for
most folks that are moreacclimated to all four seasons
(04:17):
of what to wear whentemperatures are in transition.
So if you're about 45 to 55degrees, you're going to want to
still wear a long sleeve top,maybe shorts or light leggings.
At 55 to 65 degrees, that mightbe when you can break out the
short sleeves and shorts andthen at 65 Fahrenheit and above,
you're going to want to.
That's your time.
(04:38):
You can get that sleeveless,light colored, moisture wicking
gear.
Bonus tip You're going to swapout those dark fabrics for light
colored or white ones, not justbecause you want that bright,
sunshiny vibe of spring with allthe beautiful colors, to like
replicate mother nature and theflowers and the birds and the
bees.
That may be a different podcasttoo, but also because dark
(05:01):
colors absorb heat and we wantyou to not have that.
In addition to the warmertemperatures, we want you to
absorb all the good vibes ofspring, but not the UV rays.
Okay, in the league right now anextraordinary league we are
working on all things nutritionand specifically starting and
kicking things off withhydration.
And I want you all to know it'snot just a summer thing.
(05:24):
You may not feel as thirstyduring winter or spring, but it
doesn't mean your body isn'tlosing fluid.
The increase in your sweat ratewith heat acclimation means you
need to be more mindful nowthan ever.
So stay hydrated by starting tostay hydrated.
Drink water 60 to 90 minutesbefore your run.
Drink throughout your day.
(05:45):
Don't just try to do it on therun, but also sipping mid-run if
you're running longer than 45to 60 minutes, taking those
fluids with you and thenrehydrate smartly.
Include those electrolytes,especially sodium, in your
post-run recovery.
You don't want to get intohyponatremia and take your water
, where you're drinking so muchwater that you aren't allowing
(06:06):
your body to really absorb allthe beautiful electrolytes.
So a little bit of aconversation about that is that
sodium helps retain the fluidsthat we drink.
So without it, you're basicallywell, you're just going to the
bathroom all day long.
So practice your race dayhydration, starting right now.
If you know that you've got awarmer weather race on the
(06:28):
horizon, there is not ever a badtime to get started.
So let's get started on it,let's get moving and grooving
with it.
You definitely don't want tojust focus on your race day
hydration the week before yourgoal race, because your gut is
trainable, just like your legs.
That's why we talk about thosehydration and fueling strategies
as part of your training.
(06:49):
Which brings us to the nextconversation.
My friend I'm doing a littleshoulder shimmy because I'm so
loving this conversation thatwe're having here You're gonna
update your fueling game.
Cool weather often lets you getaway with a little bit of lower
fueling, because your bodyisn't working as hard to
regulate internal temperature,but in warmer weather, energy
demands increase.
(07:09):
You're going to want to fuel upor you may fizzle out.
So, taking in 30 to 60 grams ofcarbohydrates per hour for runs
over 75 minutes but I'm goingto actually say maybe even 60
minutes You're going to alsowant to make sure that you are
absolutely getting your fuel inbefore you go out for your run
as well.
(07:29):
There's a whole big conversationabout that right now, but,
specifically for female athletes, we really do know that female
athletes respond much betterwhen they have a bit of fuel
before going out for theiractivities.
And you can choose simple quickcarbs like energy gels, chews,
you can do bananas or dates or,you know, I will always talk
about Fig Newtons.
(07:50):
So really listen to what yourbody needs and wants, but get it
in, my friend.
And of course, as I've alreadymentioned, we're going to make
sure to get those electrolyteenhanced fluids with part of our
fueling.
Now, if you do feel a littleoff in the heat, it could be
that you're under fueling ormaybe even a little dehydrated.
So, again, that heat decreasesyour appetite and those thirst
(08:12):
signals, which sounds a littlecounterintuitive.
But stay on top of your intakeeven if you don't feel hungry or
thirsty.
Okay, this next one is going tobe a little bit harder for most
of us runners, or maybe us olderrunners, to really get into,
because we may have developed afew bad habits.
Well, we want to make sure thatyou're not skipping the warmup.
(08:35):
Seriously don't.
Cold weather running oftenstarts with a hustle just to get
warm, but in spring you mightfeel like you're ready to rock
it out the door.
Resist the urge, my friend.
Warm-ups matter more in thespring, because your body still
remembers winter mode and mightnot be ready for those faster
paces yet.
So a good, dynamic warm-uphelps to prevent injury during
(08:55):
that seasonal transition.
A few favorites of mine afive-minute walk, some dynamic
drills like leg swings, lunges,butt kicks, high knees, and then
go ahead and transition into aneasy peasy, lemon squeezy
conversation pace for maybe 10minutes, maybe 15 minutes,
depending on what your workoutis going to be that day, before
(09:17):
you transition into any of thosefaster paces like speed or
tempo, or if you're doing hillsprints.
So, no matter what your pacegoal is, though, we're not going
to skip our warmups, pinkypromised me here.
Okay, my friend, next in uphere we're going to reassess our
goals.
Then we're going to go chasethem.
Spring is an ideal time to buildfitness, test new gear, try new
(09:39):
routes.
I mean, who's not feeling extraLike?
Just you feel a little bitbubblier this time of year.
The sun is making a gorgeousappearance after months of
hibernation.
Of course you want to try newroutes and you want to aim for
races, but it's also a greattime to practice adaptability.
So check in.
Your pacing may look a littledifferent than it did at the end
(10:00):
of last season or at thebeginning of the winter season
and, of course, spring weatheris a little extra.
There might be sudden rain orwind gusts or goodness gracious,
we all know pollen bombs.
It's all part of the season.
So be flexible with yourschedule, your pace, your body
and your gear.
Focus on consistency overperfection.
(10:23):
So this is a goal settingrefresher.
Here I'm going to suggest thatyou choose a short-term goal,
like a local 5k or maybe even amovement streak where you get in
some yoga one day, get in alittle bit of running the next
day, and then I want you torevisit your long-term goals
with fresh perspective.
Then build in benchmarks so youcan celebrate along the way of
(10:45):
what you're looking to get outof not just this season, but
what you may be looking forthree, six, maybe even a year
from now.
Also, let's take into accountreally quickly that we not
forget that where we are todayisn't necessarily where we're
going to be in six months ofconsistent training.
So if you're feeling like maybeyou had your shoes in the back
(11:06):
of the closet and you weren'treally getting in a lot of runs
and you're feeling you're alittle rusty or maybe a little
tin man-like.
It's okay, my friend, just giveyourself an opportunity to take
a good deep breath and assessand then let's target our next
big, audacious goal, knowingthat when we work toward it we
will more easily achieve it.
Okay, a little bit of a bonusround when we talk about this
(11:27):
season of transition and changeand resurgence and all of the
lovely things about spring,about safety and a little
self-care.
I've already touched on it awee bit, right Allergy season
survival.
A lot of us suffer fromallergies, so you want to check
those pollen levels before yougo for a run.
Check with your doctor abouttaking antihistamines to see if
they work for you.
(11:48):
Of course, maybe running earlyin their day when pollen counts
are lower, depending on whereyou're at, maybe for you your
pollen count needs to be alittle bit later in the evenings
.
So check into that and see howyou can assess.
Of course, finding refuge onthat beautiful treadmill is a
perfect opportunity to do so.
Be mindful that when you docome inside from a post run, if
(12:10):
you were in the outdoors youwant to avoid dragging pollen
into the house, so be preparedto maybe jump in the shower
shortly after or change yourclothes out.
There's also a lot of bugs thistime of year.
I mean it's beautiful they'redoing.
What bugs do?
They're helping to pollinateand spread a little bit of extra
cheer as well, but there's somebugs that we don't particularly
(12:33):
love quite as much.
So let's be mindful of maybeusing some deep free bug spray
if needed.
And then, of course, if you'rehitting the trails, let's watch
out for those ticks, and this isalways a wonderful reminder.
I know that you're usingsunscreen year round, but you're
definitely going to make sureto maybe check its expiration
date and slather it on with alittle bit of extra SPF this
(12:56):
time of year.
Don't forget, under your chin,the back of your neck, your ears
, there's so many spots thatmaybe that UV can impact.
Also, take into account that,while we're loving these longer
days that are right on thehorizon, but it also means that
if you're an early morningrunner, you still may be getting
out there in those really darko'clock kind of times.
So this is where your Knox gearor reflective gear is going to
(13:20):
really come into play, or maybenight runners for your shoes.
Make sure that you can keepeverything lit and visible.
Again.
This season is your invitationto shed the heaviness of winter,
stride forward fueled, hydratedand heat smart.
So, whether you're bloominginto your first race season or
just emerging from treadmillhibernation, transitioning to
spring running isn't just aboutswapping layers.
(13:42):
It's about reconnecting andhonoring the science of how
incredible it feels to get inand connect with nature.
Really, I'm not kidding you,there's just so many fantastic
benefits of taking your runsoutside.
If you have the opportunity todo so, I'm definitely going to
encourage you to do that.
Now.
My friend, I promised you thatwe're going to also talk about
(14:04):
how we tackle hot race daysafter cold winter training,
because before I bring in myvery special guests where I get
to talk all about springtimesurprise and they're running.
We know that heat happens andit's likely going to happen for
springtime surprise.
So it seems like the perfectopportunity to talk about this
because, for the most part, alot of you have been training
(14:26):
through frosty mornings, icysidewalks, heading indoors for
those treadmill runs you were.
If you were outside, youprobably had enough base layers
to qualify as an officialburrito hey, we love burritos
around here but you're feelingstrong, your training is dialed
in, you're ready to tow thatstart line with confidence.
But boom, you decided to run inFlorida in April or anywhere
(14:50):
else where there is a surpriselittle bit of a hot wave or a
heat wave coming in.
The forecast drops the ultimateplot twist and race day is
looking hot, hot, hot, right.
Well, maybe even a littleunseasonally hot for some of you
folks.
Well, your body it's stilloperating on sweatpants and
cocoa mode, and here we might bemore looking at those
(15:12):
margaritas at the end of afinish line kind of mode.
But let's talk about that.
So, first and foremost, what weneed to take into account is to
accept and adjust.
He's going to do what he'sgoing to do, and unless if you
have some kind of incredibleweather changing tool, then I
would love you to call me so wecould see about getting that
(15:33):
patented, but realisticallythere's nothing we could do
about it.
So we have to accept that raceday heat is a curve ball.
First thing first.
You're not failing if you haveto adjust your race day strategy
.
I know that can be so hard.
Maybe we're specificallytraining for a very, very
specific time goal, but the goalis still the goal.
(15:54):
We have to just adjust theapproach and it may be that this
goal is a different race daygoal, and here for any of those
hot weather temperature races,you may not PR, but that's okay.
So focus on effort-basedrunning instead of your pace and
have those A, b and C goals Abeing best case scenario that
(16:15):
somebody does have weatherchanging technology, but B being
still solid in your effort andknowing that it's you know it's
hot.
And C is finishing strong andstaying safe.
So your body again, as I'vementioned, you need about 10 to
14 days to fully adapt to heat.
Likely, if you train throughthe winter months, it's going to
(16:36):
be pretty hard for you toacclimate.
So we're going to talk a littlebit about what you can do to
prepare, how to stay cool.
So, pregame like a pro.
We already talked abouthydration.
Right, we know we're going tostay hydrated.
We're going to stay hydrated.
We know we're going to stayhydrated.
We're going to stay hydratedand we're going to make sure to
also keep in mind thoseelectrolytes, that sodium, that
(16:57):
we're going to need for race dayand we're going to maybe even
have to change a little bit ofour hydration strategy for our
race.
We're also going to avoidalcohol or overly salty foods,
while we need to keep in oursodium, you want to be mindful
of finding the right balance foryou and then celebrate with
alcohol after your race, myfriend, but not before.
(17:21):
You're going to carb load withhydration in mind.
Opt for juicy fruits if youhave access to, like watermelon
and berries, and carb sourceslike water content, like oatmeal
and rice that has that littleextra bit of hydration in it.
I know we often think ofdrinking our hydration, but
there's a beautiful benefit ofalso consuming our foods that
have that extra hydrating aswell.
(17:43):
Potentially, you may want tofreeze a water bottle overnight
for your race belt, maybefreezing like at least one of
them if you have multiplebottles, so that as it sips, you
can sip on it as it melts inthe morning or while you're
waiting in the race day, corral,so that it's a little still
nice and cool for you.
Of course, you're going to wearlight colored, loose, fitting,
(18:03):
moisture wicking gear.
Using ice bandanas or coolingtowels or a cold sponge is all
going to help you when you haveto tow on up to that start line.
Okay now we talked a little bitabout modifying our pacing plan
in detail, right.
So we're going to run by feel,not by numbers.
You're going to go with therate of perceived effort and
you're looking to still keep it,keeping it no more than a six
(18:27):
in effort for those early milesespecially.
But throughout the entire raceyou will want to utilize either
a slower pace or run walkstrategy, building in walk
breaks at aid stationsproactively, or building it out
with an interval timer.
All of these are fantastic.
I do need you to know yourheart rate is going to rise
faster and heat even at slowerpaces.
(18:49):
It's normal.
But it's also going to requireyou to really assess and really
pull back and look at how elseyou can approach this race so
that you feel good crossing thefinish line.
That is the most importantaspect.
Now we're going to get a littlebit more into your hydration and
your electrolytes.
You're going to drink 16 to 20ounces of water two to three
(19:10):
hours before the race.
You're going to include thoseelectrolytes.
Sodium is critical, aiming for300 to 500 milligrams per hour,
depending on your sweat rate.
Take in fluids every 15 to 20minutes if possible, and I like,
when I'm actually on my race,to think of it as taking a few
extra sips at every top of amile, but again, working with
what you know is best for youevery top of a mile.
(19:33):
But again, working with whatyou know is best for you.
Again, using electrolytes likeNoon, scratch, element-e or
Element however you pronounce itand even loading up on that
before actual race day.
Now, post-race, you're going tocontinue hydrating for 24 hours
, continuing with a mix of water, electrolytes and your recovery
fuel.
If you have not practiceddrinking on the run, try those
(19:54):
smaller sips more often.
Walk through those water stops.
I have literally have datashowing the difference of one of
my races that I walked thewater stops versus one where I
grabbed the cup, pinched it, ranwith it, and the seconds of
differences between them did notmake or break anything, my
friend.
(20:14):
So walk through the water stops.
Look at it as an opportunity toalso bring your heart rate down
a little bit.
Listen to your body there.
And then this is what's alsoincredibly important Know the
warning signs of heat-relatedillness.
It's not just something for youto think of.
Oh, that's not going to happento me.
Let's be mindful, let's beaware.
(20:34):
So red flags to watch fordizziness, confusion,
disorientation, cramps or suddenfatigue, chills or goosebumps
in hot weather?
Seriously, stop.
If that happens, do not pass,go, do not collect $200.
Go directly to the med tent.
If that happens, do not pass,go, do not collect $200.
(20:56):
Go directly to the med tent.
If that happens, or havesomeone that's running near you,
go to the med tent and ask forhelp.
Nausea or vomiting my friendnot kidding.
Heat-related illness is no joke.
Please, if any of these pop up,slow down, stop.
If necessary, seek medical help.
There will be so many moreraces if you're mindful that
this race that's hotter than youexpected is not going to be the
(21:20):
one to take you down.
So please, please, just be moremindful of what you need to do
to stay safe.
Use the course to youradvantage.
So this is where, if you wantedto plan out some strategy of
prioritizing, shade along thecourse, if possible, make sure
you run the tangents.
That's just good practice.
Anyways, you're not adding anextra distance.
(21:42):
Use water, not just fordrinking.
Grab some at the water station,pour some on your neck, your
wrist, even your head.
Tuck ice into your sports bra.
There's great ice hats.
If you want to get one of thoseas well, tuck it into a bandana
.
Walk the hills.
Walk sections that are indirect sun, if needed.
Truly, taking intoconsideration how important it
(22:05):
is for you to be smart about thecourse, I cannot stress enough
that slowing down in a hot raceisn't weakness, it's a strategy.
The people who adjust are oftenthe ones who finish stronger
and finish safely Okay.
So I know you're going to doall of those things and you're
going to have a fantastic race,because that's what's most
important is for us to bring joyand feel healthy and happy.
(22:29):
Let's also talk about recovery,because it begins the minute you
cross that finish line.
You get that medal and you'relike good, I'm good to go.
Let's start that recovery.
You're gonna rehydrate withelectrolytes and fluids.
You're gonna refuel with carbsand protein within 30 to 60
minutes, especially if you'recoming to run Disney you know
they're not just giving outthose snack boxes for no joke.
You wanna take in those carbsand proteins that they provide
(22:59):
for you.
Get out of the sun as soon asyou possibly can, finding shade
or even AC, and then avoidingalcohol until you're rehydrated.
Well, please, when you get backto your hotel room or your home,
take a cool shower, notfreezing and then rest a little
bit.
It's definitely going to beimportant when it's hotter
weather races.
Now I want you to know mentallyit's going to be hard to
prepare yourself for this, butthe more that you get your mind
(23:20):
wrapped around being kind toyourself, being really showing
yourself grace, really honoringthe fact that you trained hard
and that this is just going tobe a celebration lap, regardless
of what the pace is.
So remember you trained hardand that this is just going to
be a celebration lap, regardlessof what the pace is.
So remember you showed up andthat's what matters.
So again, when heat happens, wewant you to be ready with these
(23:43):
tips and if you have more, feelfree to share them in the
stride collective.
All right, my friend.
This next segment is a littleextra magical because joining me
are two very special guests.
I have Ashley, a beloved friendof the podcast and our
certified Run Disney superstar,with her partner, cole, who is
bravely stepping up to the startline for his very first Run
(24:05):
Disney race at the SpringtimeSurprise weekend.
We're going to chat everythingabout how they met, what it's
like training together, howCole's feelings about his run
Disney debut are coming along,and so, whether you're a veteran
runner or thinking aboutLaceSaint for the first time.
This episode is full of fun,inspiration and a little bit of
pixie dust, so let's go aheadand dive in.
Welcome to the show, cole andAshley.
Speaker 2 (24:29):
Thank you.
Speaker 1 (24:31):
I mean again, ashley, you're a friend of the podcast,
so you're definitely a veryfamiliar voice, but today we get
to shine a little light on yourpartner in crime, cole, so
we're excited to have you here.
Speaker 3 (24:41):
I'm honestly a little excited to be here.
Speaker 1 (24:44):
I mean it's super amazing.
We hear so much wonderfulthings about you and I think
it's exciting to be able toshare a little bit of your
journey to the start line and,of course, your journey together
as a couple.
So before we dive into yourrunning and all things run,
Disney, let's ask you both howyou two met and what kind of
(25:06):
drew you to each other.
And Cole, we're gonna startwith you.
Speaker 3 (25:08):
Oh, boy and Cole, we're going to start with you.
Oh boy, we actually met onlineon a dating app and I was told
that if I don't get my butt intogear and come see her, that I'm
never going to see her.
(25:30):
I'm never going to meet her.
So I decided to go go meet her.
We met at a winery and, uh, shetells it so much better than I
do.
Speaker 1 (25:41):
I think you're doing a fabulous job because we're
getting to see a little bit ofthe um Ashley patented, um, I'm
going to call it a littlebossiness, but maybe just
somebody who knows her own mind,uh, but yes, I, I love this.
Okay.
So you both swiped left,connected and decided let's take
this irl, let's meet up inperson yeah okay.
(26:05):
So when you were chatting beforethen, did you guys get to the
fact that ashley is such a bigdisney fan, or did you guys get
to the fact that Ashley is sucha big Disney fan, or did you
learn that later on?
Speaker 3 (26:17):
I think I learned that pretty quick, to be honest.
Speaker 2 (26:20):
I'm gonna say I think that was in my my profile
because that's kind of like abig part of my life and the the
race weekend that I called himout I was like we're coming to
meet now was actually Wine andDine, the kickoff of my perfect
run Disney season.
So I was already running anddoing run Disney and everything
at that point.
Speaker 1 (26:40):
Okay, so I think I met you at the tail end of the
previous Ren Disney seasonironically, springtime surprise
and that was before you went into embark on your perfect Ren
Disney season.
So you had met Cole around thattime already, or did you meet
him that summer?
Speaker 2 (26:57):
It's actually the beginning of October, I think we
officially like met online um,and it was like we're either
meeting or we're not, so it'skind of pretty boom, boom, boom
okay, okay again.
Speaker 1 (27:13):
And you guys have clicked so well together.
Now, cole, we know that Ashleyis a big fan of Disney.
Are you as well?
Or were you?
Speaker 3 (27:22):
at this time Not particularly.
Definitely a little bit of abigger fan now and coming up for
what is this springtime?
Right?
Is that what it is?
Yeah, we'll be doing the parkstogether for the first time, so
I'm excited to have thatexperience, with her being able
(27:42):
to show me everything and giveme the true Disney experience,
as she calls it.
Speaker 1 (27:50):
Oh, okay, I feel like there's a little bit of a
backstory to that, so before weget into it, I also want to know
were you a runner beforemeeting Ashley Cause?
Again, ashley, that's a bigpart of her life as well.
Speaker 3 (28:04):
Not, not really.
I would run, uh when I was inhigh school and just out of high
school, uh, more for the cardio, uh for hockey, cause I played
hockey for a long time and, um,running was just kind of part of
the process.
I'd call it.
It wasn't, uh, what I focusedon.
Speaker 1 (28:28):
Right, of course.
Yeah, I mean, it's such a greatcardio endurance background
with hockey anyway, so I couldsee where that would translate
really easily into running.
Ashley, did you know early onthat you were going to try to
bring him over to the dark sideof run Disney?
Speaker 2 (28:44):
You know, I didn't think I ever would get to that
point.
Um, it really came down tospringtime surprise was one of
my favorite weekends, um, andit's a 10 miler instead of a
half, so kind of a littledifferent.
So I was like, well, you dothis if I sign you up, because,
as we all know, run disney isexpensive and I'm not spending
all this money for him to notshow up.
(29:05):
So we got him signed up andlittle does he know that the
training for the run is probablymore for the parks for the
amount of miles that we're goingto cover.
Speaker 1 (29:17):
Well, he knows it now .
The cat's out of the bag, myfriend, okay.
So when did Cole, did youdecide I'm doing this?
I'm committing to it.
She's excited about springtime.
Surprise.
And how did that evolve?
Maybe your dynamics in thehousehold, because before Ashley
, I think, you kind of werequeen of the treadmill and it
(29:38):
was mainly your time on thetreadmill.
Now Cole uses the treadmill aswell.
So how do you guys split thosekinds of things in your training
together?
But you also have to kind offigure out a different schedule.
So I'm asking cole, cole, whatdoes it look like for you?
Speaker 3 (29:52):
uh, typically, uh, I end up using the treadmill
basically as soon as I get homefrom work, which varies day to
day, and, and a lot of timesshe'll end up using it in the
morning or something, or whenshe does a day where she's going
to be on there a while, I'll godo weights or something or
(30:14):
figure out something else to do.
Speaker 1 (30:17):
So I feel like you guys have a pretty harmonious
balance to how you approach it,like there's not a lot of
fighting for the resources ofthe treadmill.
There seems to be a goodsharing there are sometimes.
Speaker 2 (30:29):
The other day I thought he finally killed the
treadmill, which I didn't thinkwas possible, and I was kind of
bummed because I want a new one.
Speaker 1 (30:37):
Oh, so I mean, maybe we'll talk about that as
something after SpringtimeSurprise, because who knows if
this may open up a wholePandora's box of future run
disney or other events together.
Okay, let's get into it, cole,as dating ashley, who has had
the perfect run disney seasonand is such a disney aficionado
and disney travel expert, I meanI feel like you're getting like
(30:59):
truly a first class viewpointand experience.
But is there anything you'veheard of her talking about this
that gets you a little scared,like, is there any part of this
weekend coming up that you'rekind of concerned about?
Speaker 3 (31:16):
I don't know.
I mean, I'm definitely nervousabout it, just in general, you
know, making sure I don't hurtmyself or anything but with
everything that she says goes onon the course of a run Disney
course, you know, between DJsand character stops and
everything, I'm kind of excitedfor it.
(31:38):
But my goal is to finish, tojust get to the end, make it to
the end.
Speaker 1 (31:44):
So OK, so you're thinking you're not going to do
any diversions, you're not goingto necessarily do any
shenanigans or lollygagging, youkind of just want to start,
finish and get to the beer tent.
Speaker 3 (31:53):
Yeah, kind of.
Speaker 2 (31:56):
Beer and tacos.
Beer and tacos, yeah.
Speaker 3 (31:58):
Okay, the tacos are important too.
Speaker 1 (32:07):
So you're not really.
There's not any facet like abig wake-ups getting early, you
just kind of because this isyour first bigger distance race.
Basically your main concern isjust being able to finish the
distance.
Speaker 3 (32:13):
It sounds like yeah, I, I mean, it's one of those
things where I I know I can doit, I know I can.
Can you know make it?
It's more like just making sureI keep a pace, don't you know
roll an ankle, or you know slipon a grate or anything like that
.
But I'm a competitive person,so my goal is to you know, get
(32:38):
to the end in the time that Ihave in my head.
Speaker 1 (32:41):
So you do have a secret time in your head.
Have you shared that time withAshley?
Does she know it?
I have in my head.
Are you do?
So you do have a secret time inyour head.
Have you shared that time withAshley?
Does she know it?
Speaker 3 (32:47):
I have, and she already yelled at me that she's
like if it takes you that long,then there's a problem.
Speaker 2 (32:53):
It's my half marathon PR time.
Speaker 1 (32:55):
Okay, well, actually it's his time.
You can't yell at him about histime.
Speaker 2 (33:03):
He runs with me and he's like jogging, not even like
half effort.
Speaker 1 (33:10):
Maybe he secretly does want to have a few
character stops and he justdoesn't want to tell us yet who
knows.
Okay, so basically you've givenbecause you are looking to
finish.
It sounds like you have thismagical time in your head.
That maybe is a bitconservative, and I'm hearing
Ashley.
You have more confidence thathe can actually finish faster
(33:30):
than this.
Speaker 2 (33:32):
Absolutely Okay.
Speaker 1 (33:33):
Okay, I love that.
I do love that.
That's always exciting in termsof have you discussed if you
want to have any shared goals orexperiences for that run Disney
morning or that run Disney raceitself or afterwards?
Speaker 2 (33:53):
I want to do like a costume, but I don't know if
that's on the schedule or if hehas something up his sleeve.
That he's just not agreeing toyet.
Speaker 1 (34:04):
What do you say Costume?
Are you thinking for your firstone out of the gate?
You really kind of don't wantto costume it up.
Speaker 3 (34:10):
You know, the costume she had in mind sounded really
hot.
Even, you know, even on anearly morning it sounds really
hot.
So I don't know how much I'denjoy that.
Speaker 1 (34:21):
Okay, that's fair.
But you do know that if youdon't agree to her costume, I'm
going to make her dress up likea flower pot or something weird.
So you may want to take her upon that.
Just saying but okay.
So, ashley, you were thinkingmaybe costume.
I can understand.
I think for my first friendDisney event, I would have never
thought of a costume either,just because it felt so foreign
(34:41):
the entire process.
What other possible sharedexperiences are you guys hoping
to have?
The I did it photo at the end,sharing tacos and beer.
Speaker 2 (34:55):
I think definitely for like something else
postaries definitely like metalpictures.
I mean, who doesn't want metalpictures?
I mean maybe Cole, but he'slearned to love pictures because
of me.
Speaker 1 (35:10):
So Okay, so Cole's going to agree with it.
Okay, so now this.
As you mentioned, this is yourfirst full Disney experience
with Ashley, the true Disneyexperience.
Ashley, what do you haveplanned for this man?
Does he know it all, or are youkind of keeping some under
wraps?
Speaker 2 (35:26):
I'm going to go in with what I typically would do
if, say, me and my mom would goto Disney because she comes down
with me a good bit and we justkind of tackle the parks, go for
like the shorter wait lines.
I'm not a Lightning Lane orgenie plus girl, so just kind of
(35:48):
going where the rides are.
But I definitely have somethings that are like must do's.
Like the people mover, he hasto ride flight of passage,
safari.
Speaker 1 (36:00):
I agree with all of these.
Speaker 2 (36:02):
It's a small world.
Speaker 1 (36:04):
Okay, you lost me at it's a small world.
I feel like that might be.
Speaker 3 (36:07):
Please don't put me through that.
I think that might be a littlebit much for the first time out.
Speaker 1 (36:12):
Just send me in the ear warm and it's a dry park.
So I don't know if I agree withthat one, but the others, you
had me 100% on.
Cole, is there something thatyou feel like you absolutely
want to do?
Speaker 3 (36:24):
Actually, we already scheduled it, as far as I know.
Building droids.
I'm not a huge Star Wars fan,but it's definitely something
that I probably will enjoy doing.
Speaker 1 (36:36):
I will say Galaxy's Edge is incredible.
As a non-Star Wars fan, I'mlike I haven't even watched the
movies and I still think it's anincredible experience.
So that sounds like a whole lotof fun.
So you guys are diving into theextra experiences that are
offered at Disney.
I love that.
That's such a great way oftackling it.
We've already touched on thebeer and the tacos.
I think that this is a greatopportunity for us to kind of
(36:58):
get into a little bit of howwell you guys know each other.
So, Cole, do you have an ideawhat ashy's favorite disney park
snack is?
Speaker 3 (37:10):
oh geez, this is easy .
Speaker 1 (37:13):
You think it's easy because you know it, um, okay
I'm gonna I'm gonna take theheat off of you for a second.
I'm gonna let you marinate onthat possible favorite Disney
park snack so you can rollthrough all the different parks
and think of the things thatshe's talked about.
Ashley, what Disney snack doyou predict is going to become
Cole's favorite after this trip?
(37:34):
And we're going to come backand check.
Speaker 2 (37:36):
Well, I already know this one.
Speaker 1 (37:38):
He loves the tacos.
Speaker 2 (37:39):
I'm going to say so well, snack Okay.
So well, snack Okay, the Disneypopcorn.
Oh, it is Because when we weredown we did like a hotel
experience, not parks.
I made him try the Disneypopcorn and let me tell you
there have been some trips thatI've literally came home with a
bucket of popcorn just for him,interesting, okay, I would think
(38:02):
I don't know.
Speaker 1 (38:03):
I kind of feel like you don't think it'd be like the
cheeseburger egg roll or any ofthose kinds of things.
No, okay, all right, cole, Itried to.
I tried to buy you some time.
My friend, what do you thinkher favorite snack is?
Speaker 3 (38:16):
Well now, now you know she jogged my memory.
It is the popcorn, if I'm notmistaken.
Speaker 1 (38:21):
Is that your?
Speaker 2 (38:21):
favorite too, ashley.
Yes, there's something aboutthe Disney popcorn that.
And if we're kind of going intothe food world, there is
something else that, like isnotorious that we will be
getting Casey's corn dogs.
Those are like the two things Ihave to have.
Speaker 1 (38:38):
What is wrong with their relish, like I don't know
that it should be that shade ofgreen.
That relish is scary.
It's fluorescent, it looks likeone of the aliens from Toy
Story.
So just saying it may be, itcould be.
I'm curious, cole, if you thinkthat Ashley is likely to cry at
(38:59):
the finish line, since thisdoes end another really
important run Disney season forher, or do you think that she'll
kind of hold back the tearsbecause she'll just be excited
to be at her most magical placeon earth?
Speaker 3 (39:13):
Oh, I don't know.
I have a feeling she might endup crying.
Okay, okay, maybe just, youknow just a little bit, but you
know still.
Speaker 1 (39:22):
I mean it's emotional .
We love it.
She gets to share it with themost important person in her
world right now you, of course.
I know she'll be very she'll beexcited, so there might be a
couple of tears.
I always get emotional at theend of Finish Lens as well.
Ok, if you could pick anyDisney character to cheer you
for the halfway point, who wouldyou choose?
But what I'm going to do is I'mgoing to have Cole you pick the
(39:43):
Ashley's favorite characterthat she would see to cheer her
at the halfway point, and Ashley, you pick Cole's favorite
character or what you think itis.
So, ashley, I'm going to startwith you first.
What Disney character do youthink Cole would want to have
cheer him at the halfway point?
Speaker 2 (40:01):
It could be a couple, but I'm going to go Steamboat
Mickey because I know that's oneof his favorites.
It's classic.
Speaker 1 (40:07):
Okay, okay, I dig it.
I dig how we're like going backto the roots of Disney.
Okay, cole, what do you thinkthat Ashley would choose?
Speaker 3 (40:19):
Maleficent.
Speaker 1 (40:21):
That's true.
Yeah, I didn't.
Even I should have.
That was an easy question, thatwas there, yes, okay.
So actually we know that that'sabsolutely valid for you.
There's no doubt.
Like if you could have her,like, run the entire 10 miles
for you, you'd be the happiestwoman in the world.
Cole, is it true?
Steamboat?
Uh, mickey would be your jam.
Or would you have a differentcharacter you'd want to see
(40:42):
midway through?
Uh, no, I think, steamboatwould be it, honestly, that.
Speaker 3 (40:44):
would you have a different character you'd want
to see midway through?
Uh no, I think Steamboat wouldbe it.
Honestly, that's kind of myfavorite.
I like the classic kind ofMickey and everything, so I
think that would be it.
Speaker 1 (40:53):
Okay, cool, I'm going to ask you both who's more
likely to overpack for this trip.
Speaker 3 (41:01):
It's Ashley.
Speaker 1 (41:03):
Ashley, is it?
I feel like you're.
You're really good at underpacking.
If you can't, I mean like you.
Speaker 2 (41:07):
So if I have to, okay If I have to under pack because
I'm going for a weight.
Speaker 1 (41:13):
Absolutely.
You do need to under pack.
You're taking home a bazillionthings with you.
Yes, yes.
Speaker 2 (41:28):
So I will 100% over pack because I know he will very
much under pack, like thebasics.
So like I have four checkedbags technically between the two
of us, two carry-ons and twopersonal items, so I intend to
use the majority of that for allof the things so this is gonna
be a fun trip for sure.
Speaker 1 (41:40):
Through the airport we we need to plan for you guys
to be there three hours early,both ways.
Who would you guys say has thebetter race playlist or running
playlist?
Speaker 3 (41:56):
I'm going to have to say me.
Speaker 1 (41:58):
Okay, so I'm going to come back to that.
Ashley, how do you feel aboutyour playlist in comparison to
Cole's?
Speaker 2 (42:04):
I'm going to come back to that.
Ashley, how do you feel aboutyour playlist in comparison to
Cole's?
So I have to say, probably him,just because I tend to do
podcasts when I'm running orvery much bounce around in my
music, okay, okay.
Speaker 1 (42:16):
So then I'm going to say, I'm going to ask now, what
are some of his favorites, orsome of your favorites on his
playlist that come to mind?
Speaker 2 (42:24):
Some like true pump up jams or power songs I've
listened his whole playlist, butI can almost imagine that
there's zach bryan on theresomewhere.
Okay, there's gonna bedriveways on there we have we
have some confirmation of that.
Speaker 1 (42:42):
folks as speak, it seems like there's a little bit
of agreeing and a little bit ofmaybe that's not the top of the
list.
I like how Ashley's playingthis, by the way.
Ashley's kind of throwing itout there to see if there's any
nonverbal cues that he can giveher so she can go through her
list a little bit longer.
Very smart woman you are,ashley.
Speaker 2 (43:02):
I don't know anybody, ashley, I don't know anybody.
I know there's gonna be a lotof more like heavy metal kind of
on it, but I don't know all ofthem that are gonna.
I feel like there's definitelyum Beastie Boys okay, I'm
classic, classic, okay.
Speaker 1 (43:22):
And then Cole, what kind of heavy metal is it are we
talking about?
Speaker 3 (43:25):
I mean, there's so many different genres within the
heavy metal uh, oh, late latelyat least, it's uh been a lot of
like punk, like 80s punk.
Um, uh, I've always been like abig metallica fan so I throw
you know a couple of those inthere, but uh, it's been like
80s punk and like Beastie Boys,that's.
(43:49):
That's been a lot of it, to behonest.
Speaker 1 (43:51):
OK, I mean that's amazing, those are again.
I feel like there's a lot ofclassic of Cole kind of come
into play here.
Classic characters, classicmusic OK, so we have a theme
going, but now we are going tobe running at Disney, so what's
the one Disney song that youwould add to your list, cole and
Ashley?
There's so many good ones.
Speaker 3 (44:18):
I don't know if I know any Disney songs.
Speaker 1 (44:21):
We'll let Ashley pick what would be a good song for
your running playlist then.
What do you think, ashley?
Speaker 2 (44:26):
Oh, I don't know.
I feel like not necessarily agood song, but something that
would be hysterical and he wouldtotally do.
Speaker 1 (44:41):
Okay.
Speaker 2 (44:41):
Just to be funny, would be Frozen, let it Go.
Yes, totally do.
Okay, yes, to be funny, wouldbe frozen um let it go.
Speaker 1 (44:53):
Yes, like he would totally just do it just to have
fun.
I mean, I think that's a goodone.
It's on a lot of people'srunning playlists that are at
disney.
Okay, um, I mean, I feel likefor both of you guys, how far
I'll go feels appropriate.
Like how far will this wholerun Disney adventure continue to
to unravel, which is soexciting?
Okay, I've put you both on thehotspot, but now I'm curious,
(45:14):
like what advice, cole, wouldyou give to someone who is
dating somebody who is magicallyin love with run Disney and
Disney?
Like how do you think that theyshould best be supported?
Or what would you suggest tosomebody as to how to support
their partner?
Speaker 3 (45:30):
Well, other than you know, finding a good paying job.
Speaker 1 (45:34):
Smart yes, absolutely .
Speaker 3 (45:38):
It's.
For me it's more of a kind ofjust accepting it and Supporting
it within reason.
You kind of have to put a footdown every once in a while, but
uh, yeah, I mean it's, it's, youknow, just kind of grin and
(45:59):
bear it sometimes.
Speaker 1 (46:01):
I mean, I feel like you're saying, supporting it
within reason, but here you aretowing into the start line and
less than a few days, which ispretty incredible.
Okay, so being supportive, butcreating boundaries that are
important to you, as well aswhat I'm hearing, ashley, what
would you suggest to people thatare like, how in the world does
she create this magic of havinghim tow to the start line?
(46:22):
Cause I've been trying to getmy significant other to do that
forever, because you didn't justget him to agree to a 5k, you
got him to agree to double digitdistance, which I think is
pretty phenomenal so in andthat's how I kind of got it,
because he was like just a 5k.
Speaker 2 (46:39):
I was like you're not doing a 5k like we're doing if
we're going to disney, we'redoing at least a 10k, which I
did convince my mom also to do a10k at disney and I was like
think of like the photo, pass toyour dollar yeah 5k is just a
lap around epcot, which isfabulous, right it is so packed
(46:59):
yeah 10k is a little more outthere and the 10 miler is
obviously even more than that.
But I was like you're going thisfar Like a 10K is nothing Like
what's three more miles Like.
Speaker 1 (47:13):
I mean kind of yeah, the math is.
The math is not nothing ahundred percent, but I will
agree with it ROI of best returnon investment math, perfect
logic.
So I love that.
I think what we're hearing,though, folks, is that if you
want somebody in your life to beconvinced to sign up for run
Disney or Disney, you just don'tneed to call Ashley.
(47:33):
She seems to have some kind oflittle magical pixie dust that
she can wave to make peopleagree to this.
And, cole, I really can't thinkthis is going to be your only
one, because it just I feel likeyou're kind of you.
You're gonna embark on such amagical weekend, but let's just
say that maybe you fall in lovewith running like Ashley has.
Is there another race that'skind of called your attention?
Or you think you would probablystick in the road?
Speaker 3 (47:54):
run Disney hemisphere um, as of right now, I think
she already signed me up foranother race.
To be honest, I think I'msigned up for a 10K.
Speaker 1 (48:07):
But there's nothing.
Speaker 3 (48:09):
There's nothing that really stands out to me.
She did say that the, what, the, what did you guys come back
from?
Oh my God.
Speaker 1 (48:20):
Shamrock Shamrock.
Speaker 3 (48:21):
Shamrock.
She did say I would like thatbecause I'm a big fan of
Yingling, so that was, you know,a big part of it.
But she said I'd probably likethat and yeah, there's nothing
on my radar, but I'm sure I'llget signed up for another one
here shortly.
Speaker 1 (48:37):
I think I can guarantee that you would like it
, I mean.
I think I'd get him to one thathave stranger danger stations
along the way, and then I thinkwe'll definitely get him hooked.
Yeah, that does make a hugedifference, which, again,
shamrock had all of that to itfor post-run beers.
I mean, that's just incredible.
So, um, with that, ashley, doyou have any thoughts that you
(49:00):
want to share with folks as theygo into their run Disney season
, either finishing up thisseason or starting to look at
the next one, that you wouldsuggest?
Maybe some words of wisdom thatyou've offered Cole and others
as well?
Speaker 2 (49:16):
Um, I really think it's take it all in while it
lasts.
Uh, that's something that I Idid during my perfect season,
but not really until towards theend, where I started to kind of
take my time on the course,meet all the characters, because
that's that's a part of theprice that you're paying is
(49:36):
having all the characters on thecourse.
We have talked about doing DeadLast Start for the 10 K at
springtime and like doing thosedifferent things that aren't
always a race.
Um, a lot of people say thatyou can't PR a Disney race, and
I am proof that you can, becauseI've done it probably more than
(49:56):
once.
I don't even know how manytimes I've done it at this point
.
Speaker 1 (50:01):
At least twice off the top of my head.
Yeah.
Speaker 2 (50:04):
Um, so definitely have fun.
There are days that you'regonna get that perfect weather
so you have to try for a pr.
But, like, just take it all in,and I don't know, there's just
something about around disneyrace.
That is so much fun like.
I don't even turn my headphoneson anymore.
Yeah, I don't even know why Ibother taking them, because
(50:25):
there's so much happening andthere's so much support on the
courses Um, even just within therunners.
It's always one of my favoriteraces that I run.
Speaker 1 (50:37):
Cole, she's a wise woman.
I'm telling you that's likesomething that I wish that
anybody who's listening to thiswould take in, because I say it
quite frequently as a coach, butI think people don't realize it
.
Like, this is not like anyother race.
It's not one to necessarily goout there just to run it,
because there are so many reallyincredible experiences.
But again, everybody's race isdifferent.
(50:59):
So kind of doing what feelsright for them is most important
, but I can assure you that itis going to be magical.
What feels right for them ismost important, but I can assure
you that it is going to bemagical.
I want to thank you both forcoming on and sharing your story
.
I'm going to be honest, I'mlooking forward to talking to
you guys after springtimesurprise as well.
I've already committed you toit, even though you haven't
really agreed, but Ashley willmake that happen, because we
want to hear, cole, what yourexperience was for your first
(51:22):
friend Disney experience and ifyou end up doing more.
So I want to thank you guys somuch for sharing your story,
letting us in on this magicaljourney.
Cole, we're officiallywelcoming you on to the Run
Disney family.
We can't wait to cheer you onhere in person.
Thank you guys.
Speaker 2 (51:39):
Thank you and I want to wish Cole a lot of luck in
his first Run Disney race andI'm really excited to watch you
experience Disney for the firsttime officially together and
once you finish.
Speaker 1 (51:53):
Well, there you have it, friends.
I think we're all probablygoing to cry at the finish line,
but this was your guide toblooming into your best spring
running season yet.
So, from training smart andrising temperatures to
conquering a hot race day likerow a sprinkle of that
springtime surprise magic forgood measure.
I hope this episode leaves youfeeling informed, inspired and
(52:14):
ready to sweat smartly.
If you love today's episode, doyour coach a favor and share
this pod with your runningbestie, your race crew or anyone
who could use a little sunshineand strategy for their miles.
You can also rate and review thepodcast.
Those five stars help ourlittle community grow faster
than April wildflowers.
And hey, friend, don't be astranger.
(52:35):
Slide into my DMs on Instagramat League Coach, christine, or
join the conversation with thecommunity on Facebook, the
Stride Collective.
I love hearing what resonatedwith you, what you're working on
and how I can help you takeyour next stride towards
something extraordinary.
So until next time, keep itcool, keep it sparkly, keep
(52:56):
striding toward your goals, onejoyful, sweaty, beautiful step
at a time, and I'll talk to yousoon, my springtime stars.
Hey, hey, hey.
Stride Collective.
Welcome back to another episodeof Extraordinary Strides, where
we lace up, we level up and wesprinkle a whole bit of magic
into every single mile.
Today's episode is going to bea sunshine soak special, because
we're officially springingforward into a brand new season
of running.
So whether you're sheddingwinter layers or sweating
(00:22):
through surprise heat waves,this episode is for you.
We're talking about all thingsheat, from how to safely and
smartly acclimate totemperatures as they rise, to
race day strategies when MotherNature throws a hot one at you,
even if you trained in thetundra.
Plus, we've got a special guestsegment that's near and dear to
my sparkly little coach's heart.
(00:42):
I'm chatting with Ashley andher beau Cole about all things
springtime surprise.
This is the final flourish ofthe Run Disney race season, and
if you've ever wanted the insidescoop on this whimsical,
wonderful weekend, or just needsome joyful vibes to carry you
into your next training block,you're gonna be in for a treat.
So grab your favorite warmweather hydration and throw on
(01:05):
that sun visor.
Get ready to spring into someseriously smart and seriously
fun strides and tips.
Let's get to it.
First up, we're going to goahead and discuss how to
transition smoothly from winterto warm weather running.
So when you've spent monthscrunching snow under your
sneakers or dodging black icelike a ninja, layering up like a
(01:26):
stylish onion, the promise ofspring running feels like a warm
hug from Mother Nature herself.
But before you break out thetank tops and toss your gloves
into the back of the closet,let's talk about what it really
takes to transition from winterrunning to warmer weather miles
safely.
So, whether you're afresh-faced newbie or seasoned
runner, you're running to warmerweather miles safely.
So, whether you're afresh-faced newbie or seasoned
runner, you're going to chasesome really fantastic PRs and
(01:50):
some warm weather tips righthere in this conversation.
So let's get into it.
First and foremost, respect theheat, even when it's just
quote-unquote mild, using airquotes here that you can't see.
So here's the deal.
Even if spring temperaturesfeel downright delightful after
a long winter and you want tojust get out there and frolic
(02:10):
quite a bit, your body stillneeds time to acclimate the
science of heat acclimation.
Well, let's get into that.
Your body undergoes severaladaptations to deal with heat,
including increased plasmavolume, so your heart doesn't
have to work as hard.
Improved sweat rate efficiencythat's right.
You sweat earlier and moreeffectively and lower core
(02:32):
temperature during exertion.
So it can take about 7 to 14days of consistent exposure to
warmer temperatures for theseadaptations to occur.
The issue is that this time ofyear with spring, there's a
little bit of the weather kindof going from warm to really
cold again warm again.
So your body may not be reallyable to acclimate appropriately.
(02:53):
So give yourself some time onceit does get into consistent
warmer temperatures.
But you're going to want toease in with shorter runs at
lower intensities.
You're going to also want toconsider splitting your longer
runs into two parts, maybemorning and evening.
I'm a huge fan of that.
For the record, I use that tosurvive the Marine Corps 50K
(03:14):
training during last year'ssummer and I could talk all
about that for an entire podcast.
If you're interested in that,let me know because I'd be happy
to bring that up.
And then, of course, aroundthese here parts, we encourage
we love walk breaks.
They're not just allowed, theyare brilliant.
So add them in as you'restarting to acclimate to those
hotter temperatures.
Also, be very realistic andmindful.
(03:35):
If you've been seeking theshelter from those really cold
temperatures on the treadmill,it's going to feel a little
different when you first getback out there into mother
nature's nice warm hug.
So again, we're going to wantto prepare accordingly by
layering down strategically.
Yes, it's tempting to go fulltank top and shorts at the first
(03:57):
hint of 60 degree weather.
I mean, not me, I'm going tolike probably wear a long sleeve
tank with that.
But y'all who are used tocolder weather, your body is
going to still act like it's 30degrees outside.
So this is kind of a reallyshort little guide and tips for
most folks that are moreacclimated to all four seasons
(04:17):
of what to wear whentemperatures are in transition.
So if you're about 45 to 55degrees, you're going to want to
still wear a long sleeve top,maybe shorts or light leggings.
At 55 to 65 degrees, that mightbe when you can break out the
short sleeves and shorts andthen at 65 Fahrenheit and above,
you're going to want to.
That's your time.
(04:38):
You can get that sleeveless,light colored, moisture wicking
gear.
Bonus tip You're going to swapout those dark fabrics for light
colored or white ones, not justbecause you want that bright,
sunshiny vibe of spring with allthe beautiful colors, to like
replicate mother nature and theflowers and the birds and the
bees.
That may be a different podcasttoo, but also because dark
(05:01):
colors absorb heat and we wantyou to not have that.
In addition to the warmertemperatures, we want you to
absorb all the good vibes ofspring, but not the UV rays.
Okay, in the league right now anextraordinary league we are
working on all things nutritionand specifically starting and
kicking things off withhydration.
And I want you all to know it'snot just a summer thing.
(05:24):
You may not feel as thirstyduring winter or spring, but it
doesn't mean your body isn'tlosing fluid.
The increase in your sweat ratewith heat acclimation means you
need to be more mindful nowthan ever.
So stay hydrated by starting tostay hydrated.
Drink water 60 to 90 minutesbefore your run.
Drink throughout your day.
(05:45):
Don't just try to do it on therun, but also sipping mid-run if
you're running longer than 45to 60 minutes, taking those
fluids with you and thenrehydrate smartly.
Include those electrolytes,especially sodium, in your
post-run recovery.
You don't want to get intohyponatremia and take your water
, where you're drinking so muchwater that you aren't allowing
(06:06):
your body to really absorb allthe beautiful electrolytes.
So a little bit of aconversation about that is that
sodium helps retain the fluidsthat we drink.
So without it, you're basicallywell, you're just going to the
bathroom all day long.
So practice your race dayhydration, starting right now.
If you know that you've got awarmer weather race on the
(06:28):
horizon, there is not ever a badtime to get started.
So let's get started on it,let's get moving and grooving
with it.
You definitely don't want tojust focus on your race day
hydration the week before yourgoal race, because your gut is
trainable, just like your legs.
That's why we talk about thosehydration and fueling strategies
as part of your training.
(06:49):
Which brings us to the nextconversation.
My friend I'm doing a littleshoulder shimmy because I'm so
loving this conversation thatwe're having here You're gonna
update your fueling game.
Cool weather often lets you getaway with a little bit of lower
fueling, because your bodyisn't working as hard to
regulate internal temperature,but in warmer weather, energy
demands increase.
(07:09):
You're going to want to fuel upor you may fizzle out.
So, taking in 30 to 60 grams ofcarbohydrates per hour for runs
over 75 minutes but I'm goingto actually say maybe even 60
minutes You're going to alsowant to make sure that you are
absolutely getting your fuel inbefore you go out for your run
as well.
(07:29):
There's a whole big conversationabout that right now, but,
specifically for female athletes, we really do know that female
athletes respond much betterwhen they have a bit of fuel
before going out for theiractivities.
And you can choose simple quickcarbs like energy gels, chews,
you can do bananas or dates or,you know, I will always talk
about Fig Newtons.
(07:50):
So really listen to what yourbody needs and wants, but get it
in, my friend.
And of course, as I've alreadymentioned, we're going to make
sure to get those electrolyteenhanced fluids with part of our
fueling.
Now, if you do feel a littleoff in the heat, it could be
that you're under fueling ormaybe even a little dehydrated.
So, again, that heat decreasesyour appetite and those thirst
(08:12):
signals, which sounds a littlecounterintuitive.
But stay on top of your intakeeven if you don't feel hungry or
thirsty.
Okay, this next one is going tobe a little bit harder for most
of us runners, or maybe us olderrunners, to really get into,
because we may have developed afew bad habits.
Well, we want to make sure thatyou're not skipping the warmup.
(08:35):
Seriously don't.
Cold weather running oftenstarts with a hustle just to get
warm, but in spring you mightfeel like you're ready to rock
it out the door.
Resist the urge, my friend.
Warm-ups matter more in thespring, because your body still
remembers winter mode and mightnot be ready for those faster
paces yet.
So a good, dynamic warm-uphelps to prevent injury during
(08:55):
that seasonal transition.
A few favorites of mine afive-minute walk, some dynamic
drills like leg swings, lunges,butt kicks, high knees, and then
go ahead and transition into aneasy peasy, lemon squeezy
conversation pace for maybe 10minutes, maybe 15 minutes,
depending on what your workoutis going to be that day, before
(09:17):
you transition into any of thosefaster paces like speed or
tempo, or if you're doing hillsprints.
So, no matter what your pacegoal is, though, we're not going
to skip our warmups, pinkypromised me here.
Okay, my friend, next in uphere we're going to reassess our
goals.
Then we're going to go chasethem.
Spring is an ideal time to buildfitness, test new gear, try new
(09:39):
routes.
I mean, who's not feeling extraLike?
Just you feel a little bitbubblier this time of year.
The sun is making a gorgeousappearance after months of
hibernation.
Of course you want to try newroutes and you want to aim for
races, but it's also a greattime to practice adaptability.
So check in.
Your pacing may look a littledifferent than it did at the end
(10:00):
of last season or at thebeginning of the winter season
and, of course, spring weatheris a little extra.
There might be sudden rain orwind gusts or goodness gracious,
we all know pollen bombs.
It's all part of the season.
So be flexible with yourschedule, your pace, your body
and your gear.
Focus on consistency overperfection.
(10:23):
So this is a goal settingrefresher.
Here I'm going to suggest thatyou choose a short-term goal,
like a local 5k or maybe even amovement streak where you get in
some yoga one day, get in alittle bit of running the next
day, and then I want you torevisit your long-term goals
with fresh perspective.
Then build in benchmarks so youcan celebrate along the way of
(10:45):
what you're looking to get outof not just this season, but
what you may be looking forthree, six, maybe even a year
from now.
Also, let's take into accountreally quickly that we not
forget that where we are todayisn't necessarily where we're
going to be in six months ofconsistent training.
So if you're feeling like maybeyou had your shoes in the back
(11:06):
of the closet and you weren'treally getting in a lot of runs
and you're feeling you're alittle rusty or maybe a little
tin man-like.
It's okay, my friend, just giveyourself an opportunity to take
a good deep breath and assessand then let's target our next
big, audacious goal, knowingthat when we work toward it we
will more easily achieve it.
Okay, a little bit of a bonusround when we talk about this
(11:27):
season of transition and changeand resurgence and all of the
lovely things about spring,about safety and a little
self-care.
I've already touched on it awee bit, right Allergy season
survival.
A lot of us suffer fromallergies, so you want to check
those pollen levels before yougo for a run.
Check with your doctor abouttaking antihistamines to see if
they work for you.
(11:48):
Of course, maybe running earlyin their day when pollen counts
are lower, depending on whereyou're at, maybe for you your
pollen count needs to be alittle bit later in the evenings
.
So check into that and see howyou can assess.
Of course, finding refuge onthat beautiful treadmill is a
perfect opportunity to do so.
Be mindful that when you docome inside from a post run, if
(12:10):
you were in the outdoors youwant to avoid dragging pollen
into the house, so be preparedto maybe jump in the shower
shortly after or change yourclothes out.
There's also a lot of bugs thistime of year.
I mean it's beautiful they'redoing.
What bugs do?
They're helping to pollinateand spread a little bit of extra
cheer as well, but there's somebugs that we don't particularly
(12:33):
love quite as much.
So let's be mindful of maybeusing some deep free bug spray
if needed.
And then, of course, if you'rehitting the trails, let's watch
out for those ticks, and this isalways a wonderful reminder.
I know that you're usingsunscreen year round, but you're
definitely going to make sureto maybe check its expiration
date and slather it on with alittle bit of extra SPF this
(12:56):
time of year.
Don't forget, under your chin,the back of your neck, your ears
, there's so many spots thatmaybe that UV can impact.
Also, take into account that,while we're loving these longer
days that are right on thehorizon, but it also means that
if you're an early morningrunner, you still may be getting
out there in those really darko'clock kind of times.
So this is where your Knox gearor reflective gear is going to
(13:20):
really come into play, or maybenight runners for your shoes.
Make sure that you can keepeverything lit and visible.
Again.
This season is your invitationto shed the heaviness of winter,
stride forward fueled, hydratedand heat smart.
So, whether you're bloominginto your first race season or
just emerging from treadmillhibernation, transitioning to
spring running isn't just aboutswapping layers.
(13:42):
It's about reconnecting andhonoring the science of how
incredible it feels to get inand connect with nature.
Really, I'm not kidding you,there's just so many fantastic
benefits of taking your runsoutside.
If you have the opportunity todo so, I'm definitely going to
encourage you to do that.
Now.
My friend, I promised you thatwe're going to also talk about
(14:04):
how we tackle hot race daysafter cold winter training,
because before I bring in myvery special guests where I get
to talk all about springtimesurprise and they're running.
We know that heat happens andit's likely going to happen for
springtime surprise.
So it seems like the perfectopportunity to talk about this
because, for the most part, alot of you have been training
(14:26):
through frosty mornings, icysidewalks, heading indoors for
those treadmill runs you were.
If you were outside, youprobably had enough base layers
to qualify as an officialburrito hey, we love burritos
around here but you're feelingstrong, your training is dialed
in, you're ready to tow thatstart line with confidence.
But boom, you decided to run inFlorida in April or anywhere
(14:50):
else where there is a surpriselittle bit of a hot wave or a
heat wave coming in.
The forecast drops the ultimateplot twist and race day is
looking hot, hot, hot, right.
Well, maybe even a littleunseasonally hot for some of you
folks.
Well, your body it's stilloperating on sweatpants and
cocoa mode, and here we might bemore looking at those
(15:12):
margaritas at the end of afinish line kind of mode.
But let's talk about that.
So, first and foremost, what weneed to take into account is to
accept and adjust.
He's going to do what he'sgoing to do, and unless if you
have some kind of incredibleweather changing tool, then I
would love you to call me so wecould see about getting that
(15:33):
patented, but realisticallythere's nothing we could do
about it.
So we have to accept that raceday heat is a curve ball.
First thing first.
You're not failing if you haveto adjust your race day strategy
.
I know that can be so hard.
Maybe we're specificallytraining for a very, very
specific time goal, but the goalis still the goal.
(15:54):
We have to just adjust theapproach and it may be that this
goal is a different race daygoal, and here for any of those
hot weather temperature races,you may not PR, but that's okay.
So focus on effort-basedrunning instead of your pace and
have those A, b and C goals Abeing best case scenario that
(16:15):
somebody does have weatherchanging technology, but B being
still solid in your effort andknowing that it's you know it's
hot.
And C is finishing strong andstaying safe.
So your body again, as I'vementioned, you need about 10 to
14 days to fully adapt to heat.
Likely, if you train throughthe winter months, it's going to
(16:36):
be pretty hard for you toacclimate.
So we're going to talk a littlebit about what you can do to
prepare, how to stay cool.
So, pregame like a pro.
We already talked abouthydration.
Right, we know we're going tostay hydrated.
We're going to stay hydrated.
We know we're going to stayhydrated.
We're going to stay hydratedand we're going to make sure to
also keep in mind thoseelectrolytes, that sodium, that
(16:57):
we're going to need for race dayand we're going to maybe even
have to change a little bit ofour hydration strategy for our
race.
We're also going to avoidalcohol or overly salty foods,
while we need to keep in oursodium, you want to be mindful
of finding the right balance foryou and then celebrate with
alcohol after your race, myfriend, but not before.
(17:21):
You're going to carb load withhydration in mind.
Opt for juicy fruits if youhave access to, like watermelon
and berries, and carb sourceslike water content, like oatmeal
and rice that has that littleextra bit of hydration in it.
I know we often think ofdrinking our hydration, but
there's a beautiful benefit ofalso consuming our foods that
have that extra hydrating aswell.
(17:43):
Potentially, you may want tofreeze a water bottle overnight
for your race belt, maybefreezing like at least one of
them if you have multiplebottles, so that as it sips, you
can sip on it as it melts inthe morning or while you're
waiting in the race day, corral,so that it's a little still
nice and cool for you.
Of course, you're going to wearlight colored, loose, fitting,
(18:03):
moisture wicking gear.
Using ice bandanas or coolingtowels or a cold sponge is all
going to help you when you haveto tow on up to that start line.
Okay now we talked a little bitabout modifying our pacing plan
in detail, right.
So we're going to run by feel,not by numbers.
You're going to go with therate of perceived effort and
you're looking to still keep it,keeping it no more than a six
(18:27):
in effort for those early milesespecially.
But throughout the entire raceyou will want to utilize either
a slower pace or run walkstrategy, building in walk
breaks at aid stationsproactively, or building it out
with an interval timer.
All of these are fantastic.
I do need you to know yourheart rate is going to rise
faster and heat even at slowerpaces.
(18:49):
It's normal.
But it's also going to requireyou to really assess and really
pull back and look at how elseyou can approach this race so
that you feel good crossing thefinish line.
That is the most importantaspect.
Now we're going to get a littlebit more into your hydration and
your electrolytes.
You're going to drink 16 to 20ounces of water two to three
(19:10):
hours before the race.
You're going to include thoseelectrolytes.
Sodium is critical, aiming for300 to 500 milligrams per hour,
depending on your sweat rate.
Take in fluids every 15 to 20minutes if possible, and I like,
when I'm actually on my race,to think of it as taking a few
extra sips at every top of amile, but again, working with
what you know is best for youevery top of a mile.
(19:33):
But again, working with whatyou know is best for you.
Again, using electrolytes likeNoon, scratch, element-e or
Element however you pronounce itand even loading up on that
before actual race day.
Now, post-race, you're going tocontinue hydrating for 24 hours
, continuing with a mix of water, electrolytes and your recovery
fuel.
If you have not practiceddrinking on the run, try those
(19:54):
smaller sips more often.
Walk through those water stops.
I have literally have datashowing the difference of one of
my races that I walked thewater stops versus one where I
grabbed the cup, pinched it, ranwith it, and the seconds of
differences between them did notmake or break anything, my
friend.
(20:14):
So walk through the water stops.
Look at it as an opportunity toalso bring your heart rate down
a little bit.
Listen to your body there.
And then this is what's alsoincredibly important Know the
warning signs of heat-relatedillness.
It's not just something for youto think of.
Oh, that's not going to happento me.
Let's be mindful, let's beaware.
(20:34):
So red flags to watch fordizziness, confusion,
disorientation, cramps or suddenfatigue, chills or goosebumps
in hot weather?
Seriously, stop.
If that happens, do not pass,go, do not collect $200.
Go directly to the med tent.
If that happens, do not pass,go, do not collect $200.
(20:56):
Go directly to the med tent.
If that happens, or havesomeone that's running near you,
go to the med tent and ask forhelp.
Nausea or vomiting my friendnot kidding.
Heat-related illness is no joke.
Please, if any of these pop up,slow down, stop.
If necessary, seek medical help.
There will be so many moreraces if you're mindful that
this race that's hotter than youexpected is not going to be the
(21:20):
one to take you down.
So please, please, just be moremindful of what you need to do
to stay safe.
Use the course to youradvantage.
So this is where, if you wantedto plan out some strategy of
prioritizing, shade along thecourse, if possible, make sure
you run the tangents.
That's just good practice.
Anyways, you're not adding anextra distance.
(21:42):
Use water, not just fordrinking.
Grab some at the water station,pour some on your neck, your
wrist, even your head.
Tuck ice into your sports bra.
There's great ice hats.
If you want to get one of thoseas well, tuck it into a bandana
.
Walk the hills.
Walk sections that are indirect sun, if needed.
Truly, taking intoconsideration how important it
(22:05):
is for you to be smart about thecourse, I cannot stress enough
that slowing down in a hot raceisn't weakness, it's a strategy.
The people who adjust are oftenthe ones who finish stronger
and finish safely Okay.
So I know you're going to doall of those things and you're
going to have a fantastic race,because that's what's most
important is for us to bring joyand feel healthy and happy.
(22:29):
Let's also talk about recovery,because it begins the minute you
cross that finish line.
You get that medal and you'relike good, I'm good to go.
Let's start that recovery.
You're gonna rehydrate withelectrolytes and fluids.
You're gonna refuel with carbsand protein within 30 to 60
minutes, especially if you'recoming to run Disney you know
they're not just giving outthose snack boxes for no joke.
You wanna take in those carbsand proteins that they provide
(22:59):
for you.
Get out of the sun as soon asyou possibly can, finding shade
or even AC, and then avoidingalcohol until you're rehydrated.
Well, please, when you get backto your hotel room or your home,
take a cool shower, notfreezing and then rest a little
bit.
It's definitely going to beimportant when it's hotter
weather races.
Now I want you to know mentallyit's going to be hard to
prepare yourself for this, butthe more that you get your mind
(23:20):
wrapped around being kind toyourself, being really showing
yourself grace, really honoringthe fact that you trained hard
and that this is just going tobe a celebration lap, regardless
of what the pace is.
So remember you trained hardand that this is just going to
be a celebration lap, regardlessof what the pace is.
So remember you showed up andthat's what matters.
So again, when heat happens, wewant you to be ready with these
(23:43):
tips and if you have more, feelfree to share them in the
stride collective.
All right, my friend.
This next segment is a littleextra magical because joining me
are two very special guests.
I have Ashley, a beloved friendof the podcast and our
certified Run Disney superstar,with her partner, cole, who is
bravely stepping up to the startline for his very first Run
(24:05):
Disney race at the SpringtimeSurprise weekend.
We're going to chat everythingabout how they met, what it's
like training together, howCole's feelings about his run
Disney debut are coming along,and so, whether you're a veteran
runner or thinking aboutLaceSaint for the first time.
This episode is full of fun,inspiration and a little bit of
pixie dust, so let's go aheadand dive in.
Welcome to the show, cole andAshley.
Speaker 2 (24:29):
Thank you.
Speaker 1 (24:31):
I mean again, ashley, you're a friend of the podcast,
so you're definitely a veryfamiliar voice, but today we get
to shine a little light on yourpartner in crime, cole, so
we're excited to have you here.
Speaker 3 (24:41):
I'm honestly a little excited to be here.
Speaker 1 (24:44):
I mean it's super amazing.
We hear so much wonderfulthings about you and I think
it's exciting to be able toshare a little bit of your
journey to the start line and,of course, your journey together
as a couple.
So before we dive into yourrunning and all things run,
Disney, let's ask you both howyou two met and what kind of
(25:06):
drew you to each other.
And Cole, we're gonna startwith you.
Speaker 3 (25:08):
Oh, boy and Cole, we're going to start with you.
Oh boy, we actually met onlineon a dating app and I was told
that if I don't get my butt intogear and come see her, that I'm
never going to see her.
(25:30):
I'm never going to meet her.
So I decided to go go meet her.
We met at a winery and, uh, shetells it so much better than I
do.
Speaker 1 (25:41):
I think you're doing a fabulous job because we're
getting to see a little bit ofthe um Ashley patented, um, I'm
going to call it a littlebossiness, but maybe just
somebody who knows her own mind,uh, but yes, I, I love this.
Okay.
So you both swiped left,connected and decided let's take
this irl, let's meet up inperson yeah okay.
(26:05):
So when you were chatting beforethen, did you guys get to the
fact that ashley is such a bigdisney fan, or did you guys get
to the fact that Ashley is sucha big Disney fan, or did you
learn that later on?
Speaker 3 (26:17):
I think I learned that pretty quick, to be honest.
Speaker 2 (26:20):
I'm gonna say I think that was in my my profile
because that's kind of like abig part of my life and the the
race weekend that I called himout I was like we're coming to
meet now was actually Wine andDine, the kickoff of my perfect
run Disney season.
So I was already running anddoing run Disney and everything
at that point.
Speaker 1 (26:40):
Okay, so I think I met you at the tail end of the
previous Ren Disney seasonironically, springtime surprise
and that was before you went into embark on your perfect Ren
Disney season.
So you had met Cole around thattime already, or did you meet
him that summer?
Speaker 2 (26:57):
It's actually the beginning of October, I think we
officially like met online um,and it was like we're either
meeting or we're not, so it'skind of pretty boom, boom, boom
okay, okay again.
Speaker 1 (27:13):
And you guys have clicked so well together.
Now, cole, we know that Ashleyis a big fan of Disney.
Are you as well?
Or were you?
Speaker 3 (27:22):
at this time Not particularly.
Definitely a little bit of abigger fan now and coming up for
what is this springtime?
Right?
Is that what it is?
Yeah, we'll be doing the parkstogether for the first time, so
I'm excited to have thatexperience, with her being able
(27:42):
to show me everything and giveme the true Disney experience,
as she calls it.
Speaker 1 (27:50):
Oh, okay, I feel like there's a little bit of a
backstory to that, so before weget into it, I also want to know
were you a runner beforemeeting Ashley Cause?
Again, ashley, that's a bigpart of her life as well.
Speaker 3 (28:04):
Not, not really.
I would run, uh when I was inhigh school and just out of high
school, uh, more for the cardio, uh for hockey, cause I played
hockey for a long time and, um,running was just kind of part of
the process.
I'd call it.
It wasn't, uh, what I focusedon.
Speaker 1 (28:28):
Right, of course.
Yeah, I mean, it's such a greatcardio endurance background
with hockey anyway, so I couldsee where that would translate
really easily into running.
Ashley, did you know early onthat you were going to try to
bring him over to the dark sideof run Disney?
Speaker 2 (28:44):
You know, I didn't think I ever would get to that
point.
Um, it really came down tospringtime surprise was one of
my favorite weekends, um, andit's a 10 miler instead of a
half, so kind of a littledifferent.
So I was like, well, you dothis if I sign you up, because,
as we all know, run disney isexpensive and I'm not spending
all this money for him to notshow up.
(29:05):
So we got him signed up andlittle does he know that the
training for the run is probablymore for the parks for the
amount of miles that we're goingto cover.
Speaker 1 (29:17):
Well, he knows it now .
The cat's out of the bag, myfriend, okay.
So when did Cole, did youdecide I'm doing this?
I'm committing to it.
She's excited about springtime.
Surprise.
And how did that evolve?
Maybe your dynamics in thehousehold, because before Ashley
, I think, you kind of werequeen of the treadmill and it
(29:38):
was mainly your time on thetreadmill.
Now Cole uses the treadmill aswell.
So how do you guys split thosekinds of things in your training
together?
But you also have to kind offigure out a different schedule.
So I'm asking cole, cole, whatdoes it look like for you?
Speaker 3 (29:52):
uh, typically, uh, I end up using the treadmill
basically as soon as I get homefrom work, which varies day to
day, and, and a lot of timesshe'll end up using it in the
morning or something, or whenshe does a day where she's going
to be on there a while, I'll godo weights or something or
(30:14):
figure out something else to do.
Speaker 1 (30:17):
So I feel like you guys have a pretty harmonious
balance to how you approach it,like there's not a lot of
fighting for the resources ofthe treadmill.
There seems to be a goodsharing there are sometimes.
Speaker 2 (30:29):
The other day I thought he finally killed the
treadmill, which I didn't thinkwas possible, and I was kind of
bummed because I want a new one.
Speaker 1 (30:37):
Oh, so I mean, maybe we'll talk about that as
something after SpringtimeSurprise, because who knows if
this may open up a wholePandora's box of future run
disney or other events together.
Okay, let's get into it, cole,as dating ashley, who has had
the perfect run disney seasonand is such a disney aficionado
and disney travel expert, I meanI feel like you're getting like
(30:59):
truly a first class viewpointand experience.
But is there anything you'veheard of her talking about this
that gets you a little scared,like, is there any part of this
weekend coming up that you'rekind of concerned about?
Speaker 3 (31:16):
I don't know.
I mean, I'm definitely nervousabout it, just in general, you
know, making sure I don't hurtmyself or anything but with
everything that she says goes onon the course of a run Disney
course, you know, between DJsand character stops and
everything, I'm kind of excitedfor it.
(31:38):
But my goal is to finish, tojust get to the end, make it to
the end.
Speaker 1 (31:44):
So OK, so you're thinking you're not going to do
any diversions, you're not goingto necessarily do any
shenanigans or lollygagging, youkind of just want to start,
finish and get to the beer tent.
Speaker 3 (31:53):
Yeah, kind of.
Speaker 2 (31:56):
Beer and tacos.
Beer and tacos, yeah.
Speaker 3 (31:58):
Okay, the tacos are important too.
Speaker 1 (32:07):
So you're not really.
There's not any facet like abig wake-ups getting early, you
just kind of because this isyour first bigger distance race.
Basically your main concern isjust being able to finish the
distance.
Speaker 3 (32:13):
It sounds like yeah, I, I mean, it's one of those
things where I I know I can doit, I know I can.
Can you know make it?
It's more like just making sureI keep a pace, don't you know
roll an ankle, or you know slipon a grate or anything like that
.
But I'm a competitive person,so my goal is to you know, get
(32:38):
to the end in the time that Ihave in my head.
Speaker 1 (32:41):
So you do have a secret time in your head.
Have you shared that time withAshley?
Does she know it?
I have in my head.
Are you do?
So you do have a secret time inyour head.
Have you shared that time withAshley?
Does she know it?
Speaker 3 (32:47):
I have, and she already yelled at me that she's
like if it takes you that long,then there's a problem.
Speaker 2 (32:53):
It's my half marathon PR time.
Speaker 1 (32:55):
Okay, well, actually it's his time.
You can't yell at him about histime.
Speaker 2 (33:03):
He runs with me and he's like jogging, not even like
half effort.
Speaker 1 (33:10):
Maybe he secretly does want to have a few
character stops and he justdoesn't want to tell us yet who
knows.
Okay, so basically you've givenbecause you are looking to
finish.
It sounds like you have thismagical time in your head.
That maybe is a bitconservative, and I'm hearing
Ashley.
You have more confidence thathe can actually finish faster
(33:30):
than this.
Speaker 2 (33:32):
Absolutely Okay.
Speaker 1 (33:33):
Okay, I love that.
I do love that.
That's always exciting in termsof have you discussed if you
want to have any shared goals orexperiences for that run Disney
morning or that run Disney raceitself or afterwards?
Speaker 2 (33:53):
I want to do like a costume, but I don't know if
that's on the schedule or if hehas something up his sleeve.
That he's just not agreeing toyet.
Speaker 1 (34:04):
What do you say Costume?
Are you thinking for your firstone out of the gate?
You really kind of don't wantto costume it up.
Speaker 3 (34:10):
You know, the costume she had in mind sounded really
hot.
Even, you know, even on anearly morning it sounds really
hot.
So I don't know how much I'denjoy that.
Speaker 1 (34:21):
Okay, that's fair.
But you do know that if youdon't agree to her costume, I'm
going to make her dress up likea flower pot or something weird.
So you may want to take her upon that.
Just saying but okay.
So, ashley, you were thinkingmaybe costume.
I can understand.
I think for my first friendDisney event, I would have never
thought of a costume either,just because it felt so foreign
(34:41):
the entire process.
What other possible sharedexperiences are you guys hoping
to have?
The I did it photo at the end,sharing tacos and beer.
Speaker 2 (34:55):
I think definitely for like something else
postaries definitely like metalpictures.
I mean, who doesn't want metalpictures?
I mean maybe Cole, but he'slearned to love pictures because
of me.
Speaker 1 (35:10):
So Okay, so Cole's going to agree with it.
Okay, so now this.
As you mentioned, this is yourfirst full Disney experience
with Ashley, the true Disneyexperience.
Ashley, what do you haveplanned for this man?
Does he know it all, or are youkind of keeping some under
wraps?
Speaker 2 (35:26):
I'm going to go in with what I typically would do
if, say, me and my mom would goto Disney because she comes down
with me a good bit and we justkind of tackle the parks, go for
like the shorter wait lines.
I'm not a Lightning Lane orgenie plus girl, so just kind of
(35:48):
going where the rides are.
But I definitely have somethings that are like must do's.
Like the people mover, he hasto ride flight of passage,
safari.
Speaker 1 (36:00):
I agree with all of these.
Speaker 2 (36:02):
It's a small world.
Speaker 1 (36:04):
Okay, you lost me at it's a small world.
I feel like that might be.
Speaker 3 (36:07):
Please don't put me through that.
I think that might be a littlebit much for the first time out.
Speaker 1 (36:12):
Just send me in the ear warm and it's a dry park.
So I don't know if I agree withthat one, but the others, you
had me 100% on.
Cole, is there something thatyou feel like you absolutely
want to do?
Speaker 3 (36:24):
Actually, we already scheduled it, as far as I know.
Building droids.
I'm not a huge Star Wars fan,but it's definitely something
that I probably will enjoy doing.
Speaker 1 (36:36):
I will say Galaxy's Edge is incredible.
As a non-Star Wars fan, I'mlike I haven't even watched the
movies and I still think it's anincredible experience.
So that sounds like a whole lotof fun.
So you guys are diving into theextra experiences that are
offered at Disney.
I love that.
That's such a great way oftackling it.
We've already touched on thebeer and the tacos.
I think that this is a greatopportunity for us to kind of
(36:58):
get into a little bit of howwell you guys know each other.
So, Cole, do you have an ideawhat ashy's favorite disney park
snack is?
Speaker 3 (37:10):
oh geez, this is easy .
Speaker 1 (37:13):
You think it's easy because you know it, um, okay
I'm gonna I'm gonna take theheat off of you for a second.
I'm gonna let you marinate onthat possible favorite Disney
park snack so you can rollthrough all the different parks
and think of the things thatshe's talked about.
Ashley, what Disney snack doyou predict is going to become
Cole's favorite after this trip?
(37:34):
And we're going to come backand check.
Speaker 2 (37:36):
Well, I already know this one.
Speaker 1 (37:38):
He loves the tacos.
Speaker 2 (37:39):
I'm going to say so well, snack Okay.
So well, snack Okay, the Disneypopcorn.
Oh, it is Because when we weredown we did like a hotel
experience, not parks.
I made him try the Disneypopcorn and let me tell you
there have been some trips thatI've literally came home with a
bucket of popcorn just for him,interesting, okay, I would think
(38:02):
I don't know.
Speaker 1 (38:03):
I kind of feel like you don't think it'd be like the
cheeseburger egg roll or any ofthose kinds of things.
No, okay, all right, cole, Itried to.
I tried to buy you some time.
My friend, what do you thinkher favorite snack is?
Speaker 3 (38:16):
Well now, now you know she jogged my memory.
It is the popcorn, if I'm notmistaken.
Speaker 1 (38:21):
Is that your?
Speaker 2 (38:21):
favorite too, ashley.
Yes, there's something aboutthe Disney popcorn that.
And if we're kind of going intothe food world, there is
something else that, like isnotorious that we will be
getting Casey's corn dogs.
Those are like the two things Ihave to have.
Speaker 1 (38:38):
What is wrong with their relish, like I don't know
that it should be that shade ofgreen.
That relish is scary.
It's fluorescent, it looks likeone of the aliens from Toy
Story.
So just saying it may be, itcould be.
I'm curious, cole, if you thinkthat Ashley is likely to cry at
(38:59):
the finish line, since thisdoes end another really
important run Disney season forher, or do you think that she'll
kind of hold back the tearsbecause she'll just be excited
to be at her most magical placeon earth?
Speaker 3 (39:13):
Oh, I don't know.
I have a feeling she might endup crying.
Okay, okay, maybe just, youknow just a little bit, but you
know still.
Speaker 1 (39:22):
I mean it's emotional .
We love it.
She gets to share it with themost important person in her
world right now you, of course.
I know she'll be very she'll beexcited, so there might be a
couple of tears.
I always get emotional at theend of Finish Lens as well.
Ok, if you could pick anyDisney character to cheer you
for the halfway point, who wouldyou choose?
But what I'm going to do is I'mgoing to have Cole you pick the
(39:43):
Ashley's favorite characterthat she would see to cheer her
at the halfway point, and Ashley, you pick Cole's favorite
character or what you think itis.
So, ashley, I'm going to startwith you first.
What Disney character do youthink Cole would want to have
cheer him at the halfway point?
Speaker 2 (40:01):
It could be a couple, but I'm going to go Steamboat
Mickey because I know that's oneof his favorites.
It's classic.
Speaker 1 (40:07):
Okay, okay, I dig it.
I dig how we're like going backto the roots of Disney.
Okay, cole, what do you thinkthat Ashley would choose?
Speaker 3 (40:19):
Maleficent.
Speaker 1 (40:21):
That's true.
Yeah, I didn't.
Even I should have.
That was an easy question, thatwas there, yes, okay.
So actually we know that that'sabsolutely valid for you.
There's no doubt.
Like if you could have her,like, run the entire 10 miles
for you, you'd be the happiestwoman in the world.
Cole, is it true?
Steamboat?
Uh, mickey would be your jam.
Or would you have a differentcharacter you'd want to see
(40:42):
midway through?
Uh, no, I think, steamboatwould be it, honestly, that.
Speaker 3 (40:44):
would you have a different character you'd want
to see midway through?
Uh no, I think Steamboat wouldbe it.
Honestly, that's kind of myfavorite.
I like the classic kind ofMickey and everything, so I
think that would be it.
Speaker 1 (40:53):
Okay, cool, I'm going to ask you both who's more
likely to overpack for this trip.
Speaker 3 (41:01):
It's Ashley.
Speaker 1 (41:03):
Ashley, is it?
I feel like you're.
You're really good at underpacking.
If you can't, I mean like you.
Speaker 2 (41:07):
So if I have to, okay If I have to under pack because
I'm going for a weight.
Speaker 1 (41:13):
Absolutely.
You do need to under pack.
You're taking home a bazillionthings with you.
Yes, yes.
Speaker 2 (41:28):
So I will 100% over pack because I know he will very
much under pack, like thebasics.
So like I have four checkedbags technically between the two
of us, two carry-ons and twopersonal items, so I intend to
use the majority of that for allof the things so this is gonna
be a fun trip for sure.
Speaker 1 (41:40):
Through the airport we we need to plan for you guys
to be there three hours early,both ways.
Who would you guys say has thebetter race playlist or running
playlist?
Speaker 3 (41:56):
I'm going to have to say me.
Speaker 1 (41:58):
Okay, so I'm going to come back to that.
Ashley, how do you feel aboutyour playlist in comparison to
Cole's?
Speaker 2 (42:04):
I'm going to come back to that.
Ashley, how do you feel aboutyour playlist in comparison to
Cole's?
So I have to say, probably him,just because I tend to do
podcasts when I'm running orvery much bounce around in my
music, okay, okay.
Speaker 1 (42:16):
So then I'm going to say, I'm going to ask now, what
are some of his favorites, orsome of your favorites on his
playlist that come to mind?
Speaker 2 (42:24):
Some like true pump up jams or power songs I've
listened his whole playlist, butI can almost imagine that
there's zach bryan on theresomewhere.
Okay, there's gonna bedriveways on there we have we
have some confirmation of that.
Speaker 1 (42:42):
folks as speak, it seems like there's a little bit
of agreeing and a little bit ofmaybe that's not the top of the
list.
I like how Ashley's playingthis, by the way.
Ashley's kind of throwing itout there to see if there's any
nonverbal cues that he can giveher so she can go through her
list a little bit longer.
Very smart woman you are,ashley.
Speaker 2 (43:02):
I don't know anybody, ashley, I don't know anybody.
I know there's gonna be a lotof more like heavy metal kind of
on it, but I don't know all ofthem that are gonna.
I feel like there's definitelyum Beastie Boys okay, I'm
classic, classic, okay.
Speaker 1 (43:22):
And then Cole, what kind of heavy metal is it are we
talking about?
Speaker 3 (43:25):
I mean, there's so many different genres within the
heavy metal uh, oh, late latelyat least, it's uh been a lot of
like punk, like 80s punk.
Um, uh, I've always been like abig metallica fan so I throw
you know a couple of those inthere, but uh, it's been like
80s punk and like Beastie Boys,that's.
(43:49):
That's been a lot of it, to behonest.
Speaker 1 (43:51):
OK, I mean that's amazing, those are again.
I feel like there's a lot ofclassic of Cole kind of come
into play here.
Classic characters, classicmusic OK, so we have a theme
going, but now we are going tobe running at Disney, so what's
the one Disney song that youwould add to your list, cole and
Ashley?
There's so many good ones.
Speaker 3 (44:18):
I don't know if I know any Disney songs.
Speaker 1 (44:21):
We'll let Ashley pick what would be a good song for
your running playlist then.
What do you think, ashley?
Speaker 2 (44:26):
Oh, I don't know.
I feel like not necessarily agood song, but something that
would be hysterical and he wouldtotally do.
Speaker 1 (44:41):
Okay.
Speaker 2 (44:41):
Just to be funny, would be Frozen, let it Go.
Yes, totally do.
Okay, yes, to be funny, wouldbe frozen um let it go.
Speaker 1 (44:53):
Yes, like he would totally just do it just to have
fun.
I mean, I think that's a goodone.
It's on a lot of people'srunning playlists that are at
disney.
Okay, um, I mean, I feel likefor both of you guys, how far
I'll go feels appropriate.
Like how far will this wholerun Disney adventure continue to
to unravel, which is soexciting?
Okay, I've put you both on thehotspot, but now I'm curious,
(45:14):
like what advice, cole, wouldyou give to someone who is
dating somebody who is magicallyin love with run Disney and
Disney?
Like how do you think that theyshould best be supported?
Or what would you suggest tosomebody as to how to support
their partner?
Speaker 3 (45:30):
Well, other than you know, finding a good paying job.
Speaker 1 (45:34):
Smart yes, absolutely .
Speaker 3 (45:38):
It's.
For me it's more of a kind ofjust accepting it and Supporting
it within reason.
You kind of have to put a footdown every once in a while, but
uh, yeah, I mean it's, it's, youknow, just kind of grin and
(45:59):
bear it sometimes.
Speaker 1 (46:01):
I mean, I feel like you're saying, supporting it
within reason, but here you aretowing into the start line and
less than a few days, which ispretty incredible.
Okay, so being supportive, butcreating boundaries that are
important to you, as well aswhat I'm hearing, ashley, what
would you suggest to people thatare like, how in the world does
she create this magic of havinghim tow to the start line?
(46:22):
Cause I've been trying to getmy significant other to do that
forever, because you didn't justget him to agree to a 5k, you
got him to agree to double digitdistance, which I think is
pretty phenomenal so in andthat's how I kind of got it,
because he was like just a 5k.
Speaker 2 (46:39):
I was like you're not doing a 5k like we're doing if
we're going to disney, we'redoing at least a 10k, which I
did convince my mom also to do a10k at disney and I was like
think of like the photo, pass toyour dollar yeah 5k is just a
lap around epcot, which isfabulous, right it is so packed
(46:59):
yeah 10k is a little more outthere and the 10 miler is
obviously even more than that.
But I was like you're going thisfar Like a 10K is nothing Like
what's three more miles Like.
Speaker 1 (47:13):
I mean kind of yeah, the math is.
The math is not nothing ahundred percent, but I will
agree with it ROI of best returnon investment math, perfect
logic.
So I love that.
I think what we're hearing,though, folks, is that if you
want somebody in your life to beconvinced to sign up for run
Disney or Disney, you just don'tneed to call Ashley.
(47:33):
She seems to have some kind oflittle magical pixie dust that
she can wave to make peopleagree to this.
And, cole, I really can't thinkthis is going to be your only
one, because it just I feel likeyou're kind of you.
You're gonna embark on such amagical weekend, but let's just
say that maybe you fall in lovewith running like Ashley has.
Is there another race that'skind of called your attention?
Or you think you would probablystick in the road?
Speaker 3 (47:54):
run Disney hemisphere um, as of right now, I think
she already signed me up foranother race.
To be honest, I think I'msigned up for a 10K.
Speaker 1 (48:07):
But there's nothing.
Speaker 3 (48:09):
There's nothing that really stands out to me.
She did say that the, what, the, what did you guys come back
from?
Oh my God.
Speaker 1 (48:20):
Shamrock Shamrock.
Speaker 3 (48:21):
Shamrock.
She did say I would like thatbecause I'm a big fan of
Yingling, so that was, you know,a big part of it.
But she said I'd probably likethat and yeah, there's nothing
on my radar, but I'm sure I'llget signed up for another one
here shortly.
Speaker 1 (48:37):
I think I can guarantee that you would like it
, I mean.
I think I'd get him to one thathave stranger danger stations
along the way, and then I thinkwe'll definitely get him hooked.
Yeah, that does make a hugedifference, which, again,
shamrock had all of that to itfor post-run beers.
I mean, that's just incredible.
So, um, with that, ashley, doyou have any thoughts that you
(49:00):
want to share with folks as theygo into their run Disney season
, either finishing up thisseason or starting to look at
the next one, that you wouldsuggest?
Maybe some words of wisdom thatyou've offered Cole and others
as well?
Speaker 2 (49:16):
Um, I really think it's take it all in while it
lasts.
Uh, that's something that I Idid during my perfect season,
but not really until towards theend, where I started to kind of
take my time on the course,meet all the characters, because
that's that's a part of theprice that you're paying is
(49:36):
having all the characters on thecourse.
We have talked about doing DeadLast Start for the 10 K at
springtime and like doing thosedifferent things that aren't
always a race.
Um, a lot of people say thatyou can't PR a Disney race, and
I am proof that you can, becauseI've done it probably more than
(49:56):
once.
I don't even know how manytimes I've done it at this point
.
Speaker 1 (50:01):
At least twice off the top of my head.
Yeah.
Speaker 2 (50:04):
Um, so definitely have fun.
There are days that you'regonna get that perfect weather
so you have to try for a pr.
But, like, just take it all in,and I don't know, there's just
something about around disneyrace.
That is so much fun like.
I don't even turn my headphoneson anymore.
Yeah, I don't even know why Ibother taking them, because
(50:25):
there's so much happening andthere's so much support on the
courses Um, even just within therunners.
It's always one of my favoriteraces that I run.
Speaker 1 (50:37):
Cole, she's a wise woman.
I'm telling you that's likesomething that I wish that
anybody who's listening to thiswould take in, because I say it
quite frequently as a coach, butI think people don't realize it
.
Like, this is not like anyother race.
It's not one to necessarily goout there just to run it,
because there are so many reallyincredible experiences.
But again, everybody's race isdifferent.
(50:59):
So kind of doing what feelsright for them is most important
, but I can assure you that itis going to be magical.
What feels right for them ismost important, but I can assure
you that it is going to bemagical.
I want to thank you both forcoming on and sharing your story
.
I'm going to be honest, I'mlooking forward to talking to
you guys after springtimesurprise as well.
I've already committed you toit, even though you haven't
really agreed, but Ashley willmake that happen, because we
want to hear, cole, what yourexperience was for your first
(51:22):
friend Disney experience and ifyou end up doing more.
So I want to thank you guys somuch for sharing your story,
letting us in on this magicaljourney.
Cole, we're officiallywelcoming you on to the Run
Disney family.
We can't wait to cheer you onhere in person.
Thank you guys.
Speaker 2 (51:39):
Thank you and I want to wish Cole a lot of luck in
his first Run Disney race andI'm really excited to watch you
experience Disney for the firsttime officially together and
once you finish.
Speaker 1 (51:53):
Well, there you have it, friends.
I think we're all probablygoing to cry at the finish line,
but this was your guide toblooming into your best spring
running season yet.
So, from training smart andrising temperatures to
conquering a hot race day likerow a sprinkle of that
springtime surprise magic forgood measure.
I hope this episode leaves youfeeling informed, inspired and
(52:14):
ready to sweat smartly.
If you love today's episode, doyour coach a favor and share
this pod with your runningbestie, your race crew or anyone
who could use a little sunshineand strategy for their miles.
You can also rate and review thepodcast.
Those five stars help ourlittle community grow faster
than April wildflowers.
And hey, friend, don't be astranger.
(52:35):
Slide into my DMs on Instagramat League Coach, christine, or
join the conversation with thecommunity on Facebook, the
Stride Collective.
I love hearing what resonatedwith you, what you're working on
and how I can help you takeyour next stride towards
something extraordinary.
So until next time, keep itcool, keep it sparkly, keep
(52:56):
striding toward your goals, onejoyful, sweaty, beautiful step
at a time, and I'll talk to yousoon, my springtime stars.
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