Running to the Castle

Send us Fan Mail 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 ...

Send us Fan Mail 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 rath...

Send us Fan Mail 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...

Send us Fan Mail 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 a...

Send us Fan Mail 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...