Explore every episode of the podcast Running to the Castle
| Title | Pub. Date | Duration | |
|---|---|---|---|
| RTTC #260 What Workouts Can You Skip? Fast or Finish What's Your Goal? | 15 Oct 2026 | 00:22:56 | |
In this episode of Running to the Castle, Dr. Ali breaks down how to decide which workouts to keep and which to let go when life gets busy, you’re worn out, or an injury is creeping in. She explains why your goal, whether it’s getting faster or just finishing a new distance, changes what a smart training week looks like. You’ll also hear how to space your key workouts, how to use a deload week, and how to stay consistent without needing every week to look perfect. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #259 If You’re 2nd Guessing Race Day Because Your Last Long Run Went Poorly Listen to This | 13 Oct 2026 | 00:10:59 | |
In this episode of Running to the Castle, Dr. Ali talks to runners who feel shaken after a rough peak long run and wonder if they’re ready for race day. She explains why that hard run is so common and what it actually says about your fitness. She walks through what your body is doing during each phase of the taper and why rest, recovery, and fueling make race day feel completely different. If your confidence took a hit at the end of training, this episode will help you settle your nerves before you hit the start line. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #258 How Should You Train When You Aren't Signed Up For A Race? | 08 Oct 2026 | 00:39:48 | |
In this episode of Running to the Castle, Dr. Ali answers a question a lot of back-of-the-pack runDisney runners struggle with... how do you keep training when you don’t have a race on the calendar? She explains why she doesn’t want a race to be your only reason to work out, and shares how she had to pull out of her own proof of time 10K because of sudden back pain. She explains why five months of training still wasn’t wasted. Then she walks through her “I want to be ___ so that ___” exercise, which turns vague goals like “faster” or “stronger” into a clear training focus. She also shares her own off-season plan before Springtime Surprise: four strength days a week, building into plyometrics, plus walks and one easy-plus-progression run. She gives examples for runners trying to beat the Balloon Ladies at a new distance and for runners who are burnt out. She wraps up with how many races per year she recommends for 13 to 16+ minute per mile runners, and why a 5K every month doesn’t add up. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #257 I'm Not Hungry on My Long Run Do I Need Fuel? | 06 Oct 2026 | 00:29:24 | |
In this episode of Running to the Castle, Dr. Ali tackles one of the most common fueling mistakes she sees: waiting for hunger to tell you it's time to eat. She breaks down why carbohydrates are your body's go-to energy source and why slow and back-of-the-pack runners should be fueling on every single run, no matter how short. Dr. Ali also explains why fueling should be based on time on your feet instead of miles, and shares her own simple system for fueling from the very first walk break. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #256 Proof of Time Half Marathon Training Week 21 Race Week | 29 Sep 2026 | 00:14:11 | |
In this episode of Running to the Castle, Dr. Ali explains why she pulled out of her proof of time 10K during race week. A few weeks earlier she hurt her back and she uses her PT background to walk through her symptoms and the simple test she used to tell her doctor it wasn't a muscle problem. She's honest about what she's missing out on... the chance to prove she dropped from a 13 minute mile to a 10 minute mile and to submit a faster proof of time to runDisney. She explains why one race isn't worth risking a longer injury, and shares a "the money's already spent" lesson that helped her let go of the entry fee. She also covers what her race week would have looked like: mostly walking, rest, a 36-hour carb load, and fueling on course. She explains why she bases carb loading on effort and time rather than race distance, even for a 10K. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #255 Do You Need to Get Faster or Is Something Else Keeping You Slow? | 24 Sep 2026 | 00:34:42 | |
In this episode of Running to the Castle, Dr. Ali breaks down why more speed workouts aren't always the answer when you feel like you're not getting faster. She explores how race day nerves, run-walk strategy, and summer heat can all hold back your pace, even when your training is right on track. You'll also learn how to check whether you're truly improving with standardized pace testing instead of trusting how a run feels. If you run at the back of the pack and want plenty of time for character stops, castle photos, and staying ahead of the balloon ladies, this one is for you. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #254 Proof of Time Half Marathon Training Week 20 Taper | 22 Sep 2026 | 00:25:33 | |
In this episode of Running to the Castle, Dr. Ali explains what the taper really is and why the right amount of pulling back changes with your race distance. She uses a Merida bow and arrow analogy to show why doing too much and doing too little can both keep you from a strong race day. She covers what to stop the moment your peak long run is done, and why "more is better" rarely applies here. She also shares how an unexpected back flare-up reshaped her own taper, and how scouting the race course is shaping her pacing plan. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #253 Do You Need to Run More Than 3 Days to Train for a Marathon? | 17 Sep 2026 | 00:19:08 | |
In this episode of Running to the Castle, Dr. Ali tackles a debate that keeps resurfacing on social media... whether 3 days of running a week is actually enough to train for a marathon. She breaks down why she builds her training plans from research and science rather than chasing every other coach's opinion, and why time on your feet matters more than mileage for runners at 13 to 16+ minute paces. Dr. Ali makes the case for consistency and injury prevention over pushing to four, five, or six running days, and explains how cross-training fills the gap in cardiovascular fitness without the burnout risk. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #252 Proof of Time Half Marathon Training Week 19 | 15 Sep 2026 | 00:21:34 | |
In this episode of Running to the Castle, Dr. Ali walks through hitting peak week of her Proof of Time 10K training... and what happened when her body had other plans. She breaks down the 5 phases of a successful running journey (build, train, taper, race, and recovery) and explains why "the hay is in the barn" once peak week is done. She also talks about how she handled an unexpected setback in the final days before taper, and why she made the call to adjust rather than push through. It's an honest look at trusting the work you've already put in, even when the last stretch doesn't go exactly as planned. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #251 Proof of Time Half Marathon Training Weeks 17 and 18 | 08 Sep 2026 | 00:39:12 | |
In this episode of Running to the Castle, Dr. Ali combines two weeks of Proof of Time Half Marathon training into one honest, "it just didn't happen" kind of episode. Week 17 got wiped out by travel... a trip to Massachusetts to visit family and meet her new niece, a flight delay, a Wi-Fi outage, and a pile of laundry that pushed her only workout, a long run, two days late. Week 18 started rocky too, but the week turned around fast: a speed workout testing new run-walk intervals that beat her 10K race pace goal even with a slower running split, and a long run using yet another interval combo to protect her legs before race day. The takeaway she wants every runner to hear... after a rough stretch, your pace doesn't crumble, but your legs might be sore, so treat that first week back like a recovery priority, not an afterthought. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #250 Why Am I Still Not Getting Faster? | 03 Sep 2026 | 00:25:45 | |
In this episode of Running to the Castle, Dr. Ali breaks down the five warning signs that tell her a runDisney runner's speed workouts simply aren't built for them...even after months or years of consistent training. This episode is specifically for the 13-16+ minute per mile, run/walk crowd who keep hitting a wall: speed workouts written in distance instead of time, workouts that call for race paces you haven't actually established yet, strides tacked onto the end of an already-exhausting long run, hard intervals that are too long for your run/walk rhythm, and that flattened-out, exhausted feeling that follows every single workout. Dr. Ali explains why each of these misses the mark for run/walk runners, walks through her four go-to workout types...30-20-10s, progression runs, hill sprints, and tempo runs...built around your actual run/walk intervals and paces, and shares how her Back-of-the-Pack Runner Speed Program, with its waitlist open now is designed to help you get faster before your next runDisney race, whether that's Wine & Dine, Marathon Weekend, Princess, or Springtime Surprise. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #249 Proof of Time Half Marathon Training Weeks 14 15 16 | 01 Sep 2026 | 00:28:03 | |
In this episode of Running to the Castle, Dr. Ali catches up on three weeks of Proof of Time half marathon training that didn't go according to plan: a low blood pressure week that forced a full stop, a "just get movement in" recovery week complete with Garmin mishaps and a very unimpressed Levi, and a comeback week featuring a whimsical treadmill run and a tempo run along Boston's Charles River. She talks through how she made real-time decisions about safety, rest, and recovery without trying to cram in makeup workouts, and shares where her pacing and Garmin's race predictions have her landing with just over a month to go before race day. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #248 Overcome the Dragon The runDisney Ramps | 27 Aug 2026 | 00:18:59 | |
In this episode of Running to the Castle, Dr. Ali digs into why hill training is one of the most underrated ways to get faster for runDisney races...and how to actually "overcome the dragon," the nickname one of her Stronger Faster Finisher runners gave to the toughest incline on course. She breaks down the exact 45-minute hill workout she prescribes, including incline targets, sprint pacing, and why two minutes of recovery matters more than runners think. Dr. Ali also shares her own race-day strategy for handling on-ramps and inclines, and makes the case that training hills isn't about forcing yourself to sprint them...it's about earning the freedom to choose. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTC #247 How to Master the Progression Run to Build Your runDisney Pacing Buffer | 18 Aug 2026 | 00:22:28 | |
In this episode of Running to the Castle, Dr. Ali breaks down the progression run... one of her four go-to speed workouts for runDisney runners using run/walk intervals. She explains why this pyramid-style workout (starting steady, building to a peak pace, then coming back down) trains your body to hold faster paces for longer, no track distances required. Dr. Ali also shows how the same pacing pattern maps onto race day itself... starting easy, building speed, and giving yourself a buffer to make up time after a character line wait. She closes with the mantra that makes the whole thing doable: focus on the 30 seconds in front of you, not the whole 13.1 miles. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #246 Stop Guessing Your Paces How to Find Your Real Training Limits | 13 Aug 2026 | 00:32:58 | |
In this episode of Running to the Castle, Dr. Ali breaks down why so many back-of-the-pack runners get stuck in what she calls the "gray zone"... running just hard enough to feel exhausted but never fast enough to actually get faster. She walks through her full pace testing protocol for finding your true easy, moderate, and hard paces, plus the conditions that make your results repeatable from test to test. You'll learn why average pace is misleading, how often to retest, and what realistic progress looks like over six to eight weeks. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #245 Proof of Time Half Marathon Training Week 13 | 11 Aug 2026 | 00:38:07 | |
In this episode of Running to the Castle, Dr. Ali recaps a rare 100%-completion week of Proof of Time half marathon training, hitting every cardio and strength workout on the plan. She breaks down a tough 10K race pace tempo run, an early-morning cross-training walk with Levi, and a strength day where she pushed to a full 45-minute session. The heart of the episode is her run-only experiment: testing what happens when she runs straight through instead of using run-walk intervals, and why she's collecting data across multiple runs before drawing any conclusions. She also shares a genuinely surprising long run comparison to last year, plus a hydration hack for beating the Las Vegas heat. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #244 6 Signs You're on Your Way Out of Corral G As a Slow runDisney Runner | 06 Aug 2026 | 00:21:30 | |
In this episode of Running to the Castle, Dr. Ali breaks down six signs that show a slow, back-of-the-pack runDisney runner is making real progress toward leaving Corral G behind. She explains why structured speed workouts, dialed-in easy run pacing, and knowing your long run time down to the minute matter more than corral placement alone, and introduces the "gray zone" concept that keeps so many runners stuck at the same pace. Dr. Ali is candid that a great race is absolutely possible from Corral G, while also validating the very real desire many runners have to move up. The episode sets the stage for a multi-week series and an upcoming workshop focused on building the structure needed to get faster. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #243 Proof of Time Half Marathon Training Week 12 | 04 Aug 2026 | 00:33:55 | |
In this episode of Running to the Castle, Dr. Ali shares Week 12 of her Proof of Time half marathon training journey, digging into what it really takes to hit and hold race pace when your body (and the Las Vegas summer heat) is fighting back. She explores the experiment of adjusting run/walk intervals versus running straight through, and why testing her own training methods matters before recommending them to clients. She also gets honest about missing a long run for reasons that matter more than any training plan, and how deload weeks and a flexible mindset keep one skipped workout from derailing your progress. It's a real look at balancing hard training with real life: perfectionism not included. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #242 How to Run Faster in the Summer Heat | 30 Jul 2026 | 00:22:44 | |
In this episode of Running to the Castle, Dr. Ali breaks down why your paces feel so much harder — and slower — when the temperatures climb, using heart rate zones to show exactly what's happening inside your body. She walks through a simple self-experiment comparing your warm-up heart rate on a comfortable day versus a scorching one, and explains why your heart can't tell the difference between beating fast from sprinting and beating fast from heat stress. Dr. Ali shares practical strategies for adjusting speed workouts, long runs, and recovery breaks to protect your training through the hottest months. She wraps up with a hopeful reminder: all that hard summer effort sets you up to run faster once cooler race season arrives. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #241 Proof of Time Half Marathon Training Week 11 | 28 Jul 2026 | 00:22:39 | |
In this episode of Running to the Castle, Dr. Ali walks through week 11 of her Proof of Time training block, including how she's adapting her workouts to brutal Las Vegas summer heat. She shares the mental strategies she leaned on to push through a tough race-pace speed workout, plus what she learned about pace testing on an unfamiliar treadmill. Ali also talks through her decision to take a long run outside instead of on the treadmill, and offers an honest reflection on why it's okay when not every workout on the schedule gets checked off. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #240 How to Handle the Long Run When All You Know Is Run More Run Faster | 23 Jul 2026 | 00:31:55 | |
In this episode of Running to the Castle, Dr. Ali breaks down the true purpose of the long run and why it has nothing to do with getting faster. She explains the "pink, gray, and green" pace spectrum, why zone two heart rate training can be misleading, and how to use pace testing to find your ideal easy pace. Dr. Ali also shares why changing only one variable at a time (distance OR speed, never both) is the key to avoiding burnout and injury, and what to listen to (and what to avoid) to help you slow down. This episode is a must-listen for any runDisney runner stuck in the trap of trying to run every run harder. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #239 Proof of Time Half Marathon Training Week 10 | 21 Jul 2026 | 00:45:06 | |
In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals. She breaks down the key difference between a "just finish" goal and a "fast" goal, and how knowing which one is yours should shape what you cut when life gets in the way. She also shares real, in-the-moment lessons from her tempo run, progression run, and a heat-adapted long run,including a fueling misstep that's a good reminder for anyone training through summer heat. It's an honest look at what a realistic, imperfect training week actually looks like. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #238 How Long Should Cross Training Be for Slow RunDisney Runners? | 16 Jul 2026 | 00:21:32 | |
In this episode of Running to the Castle, Dr. Ali breaks down how cross training fits into a slow runDisney runner's training plan and why it's different from strength training. She explains the 5 phases of a running journey and the 6 pillars of balanced training, then answers a listener question about the ideal length and frequency of cross training sessions. Dr. Ali also shares practical ways to fit cross training into a busy schedule, even when time is tight. It's a real-life look at building cardiovascular fitness without adding injury risk from extra running miles. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #237 Proof of Time Half Marathon Training Week 9 | 14 Jul 2026 | 00:32:31 | |
In this episode of Running to the Castle, Dr. Ali breaks down week 9 of her Proof of Time half marathon training, a week that was far from perfect but still delivered real progress. She walks through a Level 2 Tempo Run interrupted by a mid-workout treadmill shut down, a heavy strength training session, and a stress-driven decision to skip her long run entirely. Dr. Ali also shares her latest pace test results and explains how to know when it's time to retest and why consistency over months matters more than any single week. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #236 How Do I Build My Confidence to Finish My Race? | 09 Jul 2026 | 00:48:33 | |
In this episode of Running to the Castle, Dr. Ali tackles one of the most common fears runners bring to her: will I actually finish this race? She breaks down why small, incremental training increases build real, physical proof that your body can handle race day, and why a single rough workout due to heat, stress, or life circumstances doesn't mean your fitness is slipping. Dr. Ali shares her "10% more, 10% faster" framework for trusting your training and walks through why looking at the facts, not the qualifiers, is the key to real confidence. She's honest about where coaching ends and professional mental health support may be needed, too. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #235 Proof of Time Half Marathon Training Week 8 | 07 Jul 2026 | 00:38:05 | |
In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway. She shares how she reorganized her training around real life: swapping days, choosing a staycation over travel, and still getting in speed work, strength training, and a long run. Along the way she reflects on visible strength gains showing up in everyday moments, and reminds listeners that a "good enough" week of training beats a perfect one that never happens. It's an honest look at balancing consistency with flexibility when life doesn't go exactly as planned. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #234 What Speed Workouts Can a Slow Runner Do That Are Simple? | 02 Jul 2026 | 00:36:39 | |
In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs. And she explains exactly why each one matters for runDisney race day. She covers the science behind sprint duration and recovery time, introduces the "pink, green, and gray zone" pacing concept, and shares how consistent speed work can lead to real, measurable pace improvements in as little as six weeks. Dr. Ali also gets personal, sharing her own recent pace test results to illustrate how these workouts translate directly to long run and race day performance. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #233 Proof of Time Half Marathon Training Week 7 | 30 Jun 2026 | 00:36:45 | |
In this episode of Running to the Castle, Dr. Ali shares her Week 7 Proof of Time half marathon training recap: a week where life got lifey again, but three solid workouts still got done. She walks through a progression run gone sideways (including a scheduling error that accidentally went out to her entire Stronger.Faster.Finisher. community), how she used her moderate pace as a compass to get back on track, and what it actually means to run with purpose when you're still rebuilding. She also covers her 6.29 mile long run in Las Vegas summer heat, why going three minutes per mile slower doesn't mean you're losing fitness, and how to do the math on missed long runs without ever making up miles. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #232 How to Keep Strength Training Simple Enough to Actually Do It | 25 Jun 2026 | 00:25:34 | |
In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it. She breaks down how to match your strength training approach to your life, your goals, and your brain's bandwidth, including when low weight and high volume makes sense versus when machines might be your best friend. Dr. Ali also unpacks the concept of neuromuscular demand, explaining why some exercises feel harder than they should, and why that hidden cognitive load might be secretly derailing your consistency. Whether you're training for a Dopey challenge or just trying to stay healthy as a runner, this episode will help you build a strength training habit that actually sticks. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #231 Proof of Time Half Marathon Training Weeks 5 and 6 | 23 Jun 2026 | 00:33:23 | |
In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay. She walks through a chaotic few weeks of new-build home repairs, including a major shower overhaul, a family health scare, and a weeks-long air conditioning nightmare that left her with almost zero workouts. Along the way, Dr. Ali shares her honest take on what missing two weeks of training actually does (and doesn't do) to your fitness, and how to ease back in without setting yourself up for injury or burnout. If you've ever had to hit pause on your training, this episode is the reassurance you didn't know you needed. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #230 What Makes You Faster Quicker Running or Strength? | 18 Jun 2026 | 00:33:07 | |
In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she hears from slow and back-of-the-pack runners: what actually makes you faster: running more, strength training, or speed work? She breaks down the "gray zone," the frustrating middle ground where runners feel exhausted all the time but never seem to improve, and explains why the right answer depends entirely on where you are in your running journey. Dr. Ali also shares a simple standing test to figure out whether your legs need more strength work or more speed practice, and why pain is never a reliable measure of whether a workout is working. By the end, you'll understand why sequencing strength and speed correctly, instead of trying to do everything at once, is the real key to getting faster. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #229 Proof of Time Half Marathon Training Week 4 | 16 Jun 2026 | 00:57:57 | |
In this episode of Running to the Castle, Dr. Ali walks through every workout from Week 4 of her Proof of Time half marathon training… the wins, the hard ones, and everything she had to rearrange when life got lifey. She digs into the "2 minutes per mile slower than race pace" advice that gets passed around constantly online, and explains exactly why it doesn't work for back-of-the-pack and run/walk runners the way it's intended to. Dr. Ali also shares what she's learning in real time about pacing, run-walk intervals, and how cumulative training stress across an entire week affects a single workout. If you've ever had a run feel completely off and couldn't figure out why, this episode will give you the bird's-eye-view framework to make sense of it. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #228 Running Is Part of Your Life Not Your Whole Life | 04 Jun 2026 | 00:32:19 | |
In this episode of Running to the Castle, Dr. Ali explores one of the most common questions she hears from runners: what do you do when life gets in the way of your training schedule? Dr. Ali shares her personal philosophy that running should fit into your life, not the other way around, and why embracing that mindset is actually what makes training sustainable. She covers the structure of her recommended training week, the value of cross-training and rest days, and how slowing down on easy runs can transform running from a chore into something you genuinely look forward to. Whether you're wondering if you can split a long run, skip a workout, or simply miss Global Running Day guilt-free, this episode gives you permission to make running work for your real life. Episodes mentioned that talk about “The Gray Zone”: 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #227 Proof of Time Half Marathon Training Week 3 | 02 Jun 2026 | 00:49:04 | |
In this episode of Running to the Castle, Dr. Ali takes us inside Week 3 of her Proof of Time half marathon training, a week where life got lifey and the schedule had to bend. She explores how to triage your workouts when everything piles up, why the order of your training days matters more than you might think, and how building toward a race pace is a long game that requires patience, paced testing, and a willingness to get honest with yourself mid-treadmill. From a breakthrough 30-20-10 to a strong 4.84-mile long run in Las Vegas heat, Dr. Ali shows what it really looks like to train smart when perfect isn't an option. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #226 Will Running Longer Intervals Make Me Faster? | 28 May 2026 | 00:32:52 | |
In this episode of Running to the Castle, Dr. Ali breaks down one of the most common assumptions in the run/walk world: that running longer is the key to getting faster. Using a real question from a Stronger Faster Finisher member preparing for a 10-miler, Dr. Ali walks through the math behind run/walk pacing and reveals four distinct levers every runner can pull to improve their overall pace. The episode challenges runners to think beyond just their run interval and consider the surprising power of walking faster. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #225 Proof of Time Half Marathon Training Week 2 | 26 May 2026 | 00:37:14 | |
In this episode of Running to the Castle, Dr. Ali walks through every workout and non-workouts of her second week of Proof of Time half marathon training. From navigating a low blood pressure episode that threw off her early week, to a brutal hill workout that ended with her on the kitchen floor eating spoonfuls of maple syrup, to a Friday long run that finally clicked, she shares the full picture of what training actually looks like. She also dives into the science behind one rep max testing, the osmolality of Coke as pre-run fuel, and why building time on your feet matters more than hitting exact mileage. Links mentioned: Fuel Run Recover Podcast about Coke 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #224 Cross Training What It Is and Why Every Slow Runner Needs It | 21 May 2026 | 00:22:13 | |
In this episode of Running to the Castle, Dr. Ali redefines what cross training actually means for slow runners, and it goes way beyond strength training. She makes the case that true cross training is any cardiovascular activity that challenges your heart and lungs the same way a run would, from stationary bikes and ellipticals to paced walking. She also digs into how to use cross training to train to replace overloaded run days, and stop letting your breathing be the thing that slows you down on race day. If you've ever felt like your legs were ready but your lungs weren't, this episode is your answer. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #223 Proof of Time Half Marathon Training Week 1 | 19 May 2026 | 00:54:25 | |
In this episode of Running to the Castle, Dr. Ali kicks off her real-time proof of time training experiment as she prepares for a September 10K to earn a faster runDisney corral placement. She shares why she chose a longer training runway instead of rushing into a summer race, how she structured her weekly schedule around speed workouts, cross training, and long runs, and what she learned during her very first week of pace testing and 30-20-10 intervals. Dr. Ali also gets honest about the realities of learning to strength train for speed, adjusting her run/walk strategy, and how a low blood pressure day on Mother's Day is a reminder that progress isn't linear and consistency always matters more than perfection. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC# 222 How Should I Carry Water for runDisney Races and Training? | 14 May 2026 | 00:28:12 | |
In this episode of Running to the Castle, Dr. Ali answers a listener question about the best way to carry water during runDisney training and races… and whether hydration vests are basically the same thing as weighted vests. She breaks down the pros and cons of handheld bottles versus hydration vests, explains why hydration needs are different from adding extra weight for training, and shares why she personally prefers a handheld bottle because of sensory overload and claustrophobia. Dr. Ali also dives into one of the biggest mistakes slow, back-of-the-pack, or injury-prone runners make… waiting until long runs to test hydration gear instead of gradually building tolerance from the beginning. Along the way, she shares practical hydration strategies, discusses how heat and environment affect training decisions, and explains why thoughtful planning matters so much for Dopey and marathon training. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #221 How Many Races Should You Sign Up For? | 12 May 2026 | 00:26:07 | |
In this episode of Running to the Castle, Dr. Ali breaks down how many races slow, back-of-the-pack, or injury-prone runners should realistically sign up for each year without ending up burnt out, injured, or hating training. She shares her own strategy of training for a 10K proof of time months in advance instead of rushing into races unprepared, and explains why shorter races can actually help runners earn better placements for runDisney events. Dr. Ali also dives into the physical reality of marathon recovery, why constantly signing up for races can backfire, and how social media can create unrealistic expectations about racing frequency. She encourages runners to choose races strategically, focus on enjoying training, and remember that consistency and staying healthy matter. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #220 Should Slow Runners Wear a Weighted Vest? | 07 May 2026 | 00:20:44 | |
In this episode of Running to the Castle, Dr. Ali answers a Stronger.Faster.Finisher. listener question… should slow runners wear a weighted vest? She explains why weighted vests might make sense for firefighters, military personnel, police officers, paramedics, or anyone who needs to train with heavy tactical gear, but why they usually are not the best choice for slow, back-of-the-pack, or injury-prone runDisney runners. Instead of making every workout harder, Dr. Ali encourages runners to ask what the purpose of the workout is: endurance, speed, cross-training, or strength? And keep that purpose clear. She also explains how adding weight can make you fatigue faster, cause your form to break down sooner, and potentially increase stress on your knees, ankles, hips, and back… especially if you already believe weight or impact is contributing to your pain. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #219 How to Do Intervals in a Crowded Race Environment | 05 May 2026 | 00:17:35 | |
In this episode of Running to the Castle, Dr. Ali answers a listener question about how to manage run/walk intervals in crowded runDisney race environments, especially when dodging other runners makes the experience frustrating instead of fun. She explains how your interval choice impacts your strategy, and offers practical solutions like syncing with a pace group or nearby runners using similar intervals, temporarily walking through congested areas, and taking advantage of open stretches to run. Dr. Ali also introduces the idea of using speed workout strategies like 30-20-10 intervals or progression runs to safely “break away” from the crowd and create space, emphasizing that sometimes the smartest move is to adapt rather than force your plan in tight conditions. The episode reinforces that crowded races require flexibility, awareness, and practice, not perfection. Episodes Referenced: Episode 214 with Christina 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #218 How to Stay Consistent With RunDisney Training Without Hating Every Run | 30 Apr 2026 | 00:32:21 | |
In this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack runDisney runners… and why it has less to do with willpower and more to do with whether you actually enjoy your workouts. She shares how consistency even counts during rest and recovery phases, and explains how small factors like missing your caffeine or under-fueling with carbs can make a session feel completely impossible. Through personal examples and stories from her clients, she shows how forcing yourself into workouts you dread, whether it's hills or specific speed sessions, quietly sabotages your ability to keep showing up. Instead, she encourages you to trust your gut reaction to your training plan and choose movement that feels sustainable and fun, because when your training aligns with what you actually like… staying consistent becomes a natural result, not something you have to force. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #217 The Non-Negotiable Everyone Should Add To Their Run | 28 Apr 2026 | 00:29:59 | |
In this episode of Running to the Castle Dr. Ali shares the one non-negotiable every runner needs to add to their routine, and it’s not another workout, speed session, or long run. It’s recovery. She explains why recovery should be treated as part of your run—not something optional—and how skipping it is one of the biggest reasons slow, back-of-the-pack, or injury-prone runDisney runners end up sore, stuck, or sidelined. Using a relatable coffee maker analogy, she breaks down how to make recovery automatic and walks through her simple but powerful 3-part system: stretching, massage, and temperature-based techniques. The episode reinforces a key belief shift…you don’t need to do more to get better, you need to recover better so your body can actually handle the training you’re already doing. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #216 How Fueling More Helped a Back-of-the-Pack Runner Finish Dopey an Interview with Kai | 23 Apr 2026 | 01:04:51 | |
In this episode of Running to the Castle, Dr. Ali sits down with Kai to share his powerful journey from walking for weight loss to completing the Dopey Challenge after years of setbacks, surgeries, and time away from running. Despite dealing with multiple surgeries, shin splints, and barely being able to run 20 seconds at a time just months before race day, Kai committed to a different approach: slowing down, focusing on time on feet, dialing in fueling, and using a run/walk strategy. Together, they unpack how shifting from “just run more” to intentional training, including proper fueling (even if that meant Cherry Coke), structured workouts, and grace with missed sessions… helped him not only finish Dopey but actually enjoy Disney afterward. This episode highlights resilience, patience, and the reminder that your time will come… and when it does, you’ll be ready to cross that finish line strong. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #215 Springtime Surprise Recap | 21 Apr 2026 | 00:49:05 | |
In this episode of Running to the Castle Dr. Ali recaps her Springtime Surprise weekend experience from start to finish, sharing everything from travel chaos and expo surprises to race strategies and emotional finish line moments. She walks through how she approached each race in the challenge: choosing to walk the 5K, experiment with pacing and character stops during the 10K, and ultimately support a client through the 10-miler to ensure they finished ahead of the balloon ladies. Along the way, she reflects on meeting listeners and clients in person, the powerful impact of their stories, and what it means to help runners accomplish distances they never thought possible. She also dives into lessons learned like managing energy across race weekend, not trying anything new on race day, and giving yourself permission to rest and recover properly afterward. The episode wraps with her plans for the next training cycle, including focusing on a 10K proof of time and incorporating strength work in a way that supports, not overwhelms, her running. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #214 How Slowing Down Long Runs Helped Her Go From Just Finishing a Marathon to a Princess PR an Interview with Christina Bowler | 16 Apr 2026 | 01:18:30 | |
In this episode of Running to the Castle, Dr. Ali talks with Christina Bowler about how she went from a self-proclaimed non-athletic Disney fan who could barely run the mile in gym class to a runDisney runner who completed multiple race weekends, finished her first marathon, and then cut her pace enough to hit a huge goal at Princess Fairytale Challenge. Christina shares how she got started because of her love for Disney and rare characters, how the Jeff Galloway plan helped her finish her first races, and how things started to fall apart when she began pushing her long runs too fast during marathon training. She opens up about the panic of dealing with knee pain before Marathon Weekend, the mindset shift of slowing down when it felt completely wrong, and how trusting the process helped her heal, finish her first marathon, and later run a 13:30 average pace at Princess after doubting it was possible. The conversation also dives into fueling, race day execution, speed workouts, and why slow and back-of-the-pack runners absolutely belong in the runDisney community. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #213 Race Day Cross the Finish Line With Confidence | 14 Apr 2026 | 00:28:34 | |
In this episode of Running to the Castle, Dr. Ali walks listeners through exactly how to approach race week so they can cross the finish line feeling calm, prepared, and confident instead of panicked and second-guessing themselves. She reminds runners that the hay is in the barn: the training is done, and this is not the time for bonus miles, pace tests, or trying to cram in fitness at the last minute. Instead, she explains how slow, back-of-the-pack runners should focus on the things that matter most in the final days before a race: resting, walking instead of running, hydrating early and consistently, fueling on the course based on time on feet instead of distance, and carb loading intentionally instead of assuming one pasta dinner is enough. Dr. Ali also speaks directly to runDisney runners who have been told their pace “doesn’t count” and reinforces that slower runners often need to fuel even more strategically because they are out on the course longer. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #212 How a Back-of-the-Pack Runner Finished Dopey from the Last Corral Interview with Page Bitner | 09 Apr 2026 | 01:19:56 | |
In this episode of Running to the Castle Dr. Ali sits down with Page Bittner to walk through her full journey from a gymnast who hated running to a Dopey Challenge finisher, and not just any finish, but one that required adaptability, trust, and grit in brutal race conditions. Page shares how she went from sprinting and pole vaulting to her first half marathon on a whim, fell in love with runDisney, stepped away for years, and then returned with a renewed purpose, including tackling Dopey 2026. The conversation dives deep into her structured, type-A approach to training, how she practiced race logistics down to the minute, and the mindset shifts that helped her succeed, especially when things didn’t go as planned. From panic over starting in the last corral, to navigating heat exhaustion symptoms mid-marathon, to ultimately choosing to walk and still finish strong, Page’s story highlights the power of slowing down, trusting your training, and redefining success. Along the way, she also shares how this journey changed her relationship with her body and what it meant to model resilience for her daughter, making this episode both practical and deeply meaningful for any runner who’s ever doubted themselves. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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| RTTC #211 What to Do When Your Running Feels Worse Than It Did Months Ago | 07 Apr 2026 | 00:26:29 | |
In this episode of Running to the Castle, Dr. Ali breaks down one of the most frustrating experiences for runners…when your pace slows down and your stamina feels worse despite months of training. She explains why this is incredibly common, especially for slow, back-of-the-pack runDisney runners, and why it’s usually not a sign that you’re failing, but a signal that something needs to change. From ruling out medical issues like iron deficiency, to addressing under-fueling, to the most common culprit of all…training too hard in the wrong places… Dr. Ali walks you through how runners accidentally trap themselves in the “gray zone” where nothing improves. She shows how pushing harder actually makes things worse, and how pulling back, slowing down, and training with purpose is what ultimately leads to better endurance, faster paces, and a stronger race day experience. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open! Free Resources
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