Can you imagine the thrill of running through Disney, with the cheers echoing through the magical kingdom? We had the pleasure of sitting down with Jeff Galloway and his wife Barbara, revered figures in the runDisney community, as they share their vibrant experiences of running marathons in the Happiest Place on Earth. We dive into the power of positive mantras and visualization techniques in running and how they can assist you in overcoming mental barriers during a race. You'll hear from Jeff and Barbara who emphasize the significance of mental conditioning in long-distance running. We also recall the inspiring personal stories of our guests, Jeff and Barbara, who found companionship in their shared passion for running. They provide invaluable advice on pacing, visualization, and long-distance training that'll have you eager to lace up those running shoes.
Speak of races, have you ever wondered what really happens behind the scenes of a marathon? How about a sneak peek into the Rehoboth Beach Half Marathon in Delaware, or the St. Jude Half Marathon in Memphis? We've got you covered! We've compiled race recaps and tips from our listeners who've raced in these events and more. We also touch upon alternative training strategies in cold weather, so your running schedule stays flexible and adaptable.
So, whether you're a pro marathoner or a newbie looking for inspiration, tighten up those laces because we're about to embark on an exciting journey!
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Jeff Galloway
Jeff’s Training App
Jeffs Training Hub
Galloway Training Groups
JG13.1 Race Weekend
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Rise and Run Podcast Facebook Page
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Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.
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Magic Bound Travel
Stoked Metabolic Coaching
Affiliate Links
Rise and Run Amazon Affiliate Web Page
Fluffy Fizzies
ZenGrove
Kawaiian Pizza Apparel
GoGuarded
Can you imagine the thrill of running through Disney, with the cheers echoing through the magical kingdom? We had the pleasure of sitting down with Jeff Galloway and his wife Barbara, revered figures in the runDisney community, as they share their vibrant experiences of running marathons in the Happiest Place on Earth. We dive into the power of positive mantras and visualization techniques in running and how they can assist you in overcoming mental barriers during a race. You'll hear from Jeff and Barbara who emphasize the significance of mental conditioning in long-distance running. We also recall the inspiring personal stories of our guests, Jeff and Barbara, who found companionship in their shared passion for running. They provide invaluable advice on pacing, visualization, and long-distance training that'll have you eager to lace up those running shoes.
Speak of races, have you ever wondered what really happens behind the scenes of a marathon? How about a sneak peek into the Rehoboth Beach Half Marathon in Delaware, or the St. Jude Half Marathon in Memphis? We've got you covered! We've compiled race recaps and tips from our listeners who've raced in these events and more. We also touch upon alternative training strategies in cold weather, so your running schedule stays flexible and adaptable.
So, whether you're a pro marathoner or a newbie looking for inspiration, tighten up those laces because we're about to embark on an exciting journey!
Jeffs Links
Jeff Galloway
Jeff’s Training App
Jeffs Training Hub
Galloway Training Groups
JG13.1 Race Weekend
Rise and Run Links
Rise and Run Podcast Facebook Page
Rise and Run Podcast Instagram
Rise and Run Podcast Website and Shop
Rise and Run Patreon
Passport to Run
Runningwithalysha Alysha’s Run Coaching
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.
Sponsor Links
Magic Bound Travel
Stoked Metabolic Coaching
Affiliate Links
Rise and Run Amazon Affiliate Web Page
Fluffy Fizzies
ZenGrove
Kawaiian Pizza Apparel
GoGuarded
3am again. Why did I ever think this was a good idea? Welcome to the Rise and Run Podcast. Join our group of Run Disney Friends. As we talk about running at Walt Disney World and beyond. We'll discuss recent runs, training, upcoming races and surprise topics suggested by you, our listeners. Well, the alarm's gone off, so let's go.
Speaker 4:Ladies and gentlemen, the musical stylings of Jar, ox and Spoon. How cool was that? Amazing stuff. Yeah, john, you grabbed that from those folks, didn't you?
Speaker 5:Yep, we're at the Denny the Expert this year, so hopefully we'll see him again.
Speaker 4:Yeah, they just instantly broke into song and regaled us with an opening. Thank you. Thank you, jar, thank you Slackers. We appreciate that. It was awesome. By the way, my friends Jar, ox and Spoon will be with us again on an episode. As we get close to the Christmas holiday, I think they're releasing their new Christmas album at some time later in the year. I know I look forward to it.
Speaker 2:I need something to pair with my Eagles Offensive.
Speaker 4:Line Philly.
Speaker 2:Special Christmas Album so that will be perfect.
Speaker 4:They do amazing work. So thanks again, guys, my friends, welcome. It is episode 115 of the Rise and Run Podcast. We are so happy that you elected to join us. I'm Bob, I am here with Lexi, alisha, with John and with Greg. Hey, hey, hey, oh gosh, friends, good to see you, glad to have everyone here, our guests this week, known far and wide throughout the Run Disney community, but we are so happy and so fortunate to have not only Jeff Galloway with us this week, but his wife, barbara, joined us and I think you're going to enjoy hearing Barbara's spin on some of the stuff that you've heard from Jeff before. It was just a lot of fun. We think you're going to enjoy listening to that. Our race report spotlight is our friend, diana, who was in Rojobeth Beach, delaware, running the half marathon last weekend. She's going to tell us about that.
Speaker 4:If you enjoy the Rise and Run Podcast, please share us with your friends. Spread the word, spread the love, spread the joy. Grow this wonderful Rise and Run community. Introduce themselves to the podcast we love sharing in their running journey and yours also. Please, friends, remember to follow us on Facebook at Rise and Run Podcast, on Instagram at Rise and Run Pod, and check out our YouTube channel and our webpage, riseandrunpodcastcom. You got a question, a comment, a race report, want to leave an introduction to an upcoming episode? You can call our hotline 727-266-2344 and leave us a recorded message. My friends, the Rise and Run Podcast is sponsored by our good friends at Magic Bound Travel. Magic Bound's a place to go for your run Disney vacation All your Disney vacation needs, but especially run Disney. If you book a run Disney vacation through Magic Bound, your agent will be someone who has participated in at least one previous run Disney event, so they'll know exactly what it is you're looking for. Magicboundtravelcom is the website. Check them out.
Speaker 4:Hey, I got a bit of an apologies and alibi segment this week. First of all, our buddy, mark Lane-Hobbert, was on last week, did a great job. We were glad to talk with Mark, but at one point he talked about folks getting lost. He got in contact with me. He said he wanted to make it clear that he's only talking about people getting lost on their course when they are new to the Galloway training group and they don't stay with the group. He's not talking about people joining with Pacers and getting lost on a race. That doesn't happen. So we're good there. Also, I need to apologize to our friend JH Reindeer. I thought her real name was Jennifer and if you were to look at a list of our members, jennifer is a pretty good guess because I think we've got more than 50 Jennifer's in the group. But JH is in fact Heather. Sorry, jh, I don't think I'll get it wrong again, but I can't promise we'll do the best we can.
Speaker 4:Friends, let's look at what's going on with training. Golly Marathon Weekend we are in week 24 of the training cycle. We are at the time of the release of this episode. Now four weeks away from the 5K, so four weeks from yesterday was the expo. The long training run this weekend is 7 miles with a magic mile. The big one comes up next week. We'll talk about that for just a minute and then we'll discuss that weekend with Jeff and Barb in some detail. Disneyland the week after week 13 of the training there, five weeks away now from the Disneyland races. Long run this week is four miles. The princess is on the heels of those two. Princess now, 11 weeks away, week seven of that training program and your long run is three miles with a magic mile. Friends, any notes on training? How are things going?
Speaker 1:I did a long run last week and I focused on going slow because you can't go too slow on long run days and I was pleasantly surprised that actually my times were faster than what I've done in the past and I felt so good when I was done. I just did some mental work and I visualized that finish line and it really really went well, so I was happy.
Speaker 4:Outstanding. You know, I've noticed a couple comments like that in the Facebook, folks going out to do runs and saying I didn't look at my watch, I just took it easy and lo and behold, I was moving even faster than I expected. Well, that's good, I'm glad to hear it.
Speaker 2:I had a simulation weekend this past weekend, since I'm doing the 10 K and the half for marathon weekend, and I will say I was supposed to do a four mile walk and then a 13 mile run, walk, run and during the four mile walk it quickly changed into a winning session or a run, walk, run session because the rain started to come up on me and all of a sudden I was having PTSD. Because you know, as we'll talk later in the race report spotlight from the Rehoboth Beach Marathon same weekend, which is when I got drenched on for 26 miles, and here I was getting drenched on again and.
Speaker 2:I felt the water in my shoes and I was like I just need to get back to the house. Thankfully, no blisters this time. No, no toenails. So a lot better good result than the you know. The 13 miles the next day actually went really really well for me, even though Coach Twig told me to make some adjustments in terms of walking the first two and the last two, because I mean that's one of the great things about customized training is I had told him going into this weekend that you know all the runs that he had me plan for Thanksgiving weekend.
Speaker 2:unfortunately, just due to family commitments and such, I didn't get to. So it's always nice to have coach there to be able to make those adjustments so that you can still get the miles on your feet, but maybe not in the exact form that you originally thought. So always great to have it, but overall it went really well. Looking forward to my race in two weeks and then Marathon weekend.
Speaker 4:I have my dopey sim coming up this week. It's a week early and it's because of race schedules, so I can't say that I'm looking forward to that. I'm looking forward to having it done. I can say that, but I just want to throw out there and again, we'll talk about this more when we talk with Jeff and Barbara. You've gotten to this point, my friends, because of everything you've done since June, you've gotten to this point where you can handle this and I'm just going to leave that there for now. We'll talk more about that final dopey simulation next week. Hey, friends, I've been noticing, especially within the chats, within our community chats, of folks commenting this is going to be my first run Disney event. What should I expect? And I don't want to go too much in depth here, but if you're addressing someone who hasn't been down there before, what would you tell them to expect? I would tell them to soak it all in. Yeah, good, I like that, john.
Speaker 5:You know it's an amazing experience. You're going to meet a lot of friends that you don't even know yet and you're going to have a hopefully you're going to have a good time and PR and fun, pr and fun yeah, I would say, expect an eye-opening experience.
Speaker 2:You could say that this about any run, disney race weekend, but especially with Marathon weekend, is it's really awesome not only to participate but just to sit back and watch, because there are so many different types of awesome athletes at this event. You have people who will qualify for the Boston Marathon and then you will have people who are crossing the finish line crying tears of joy at the seven hour mark, completing their first marathon or the, or at the three and a half hour mark for their first half, or even their first five K or 10 K. The level of excitement and determination that is associated with this weekend is really awesome to see. There's so many stories to learn and hopefully we get a chance to share those stories. But yeah, I think, john, you said perfectly just soak it all in, but just be focused on what you're going to participate in, but also take in what's around you, and it will make for a really magical experience.
Speaker 4:I try to think back to my first run Disney event. It's been a while, but I do have a couple of memories and I concur with what both John and Greg said about expect to have a wonderful time. You get to the expo and, nuts and bolts, you'll be okay there in terms of how do you get to the expo, etc. You can drive yourself or you can take your bus from your resort. One is in the resort lobby. You'll get to that. Lines are pretty long at the expo, especially early on, so you can expect that I used to well, not used to I go to the expo after lunch and up until wine and dine. This year I'd get to the expo and the lines would be short. They weren't short this year, they were still long, but that's okay.
Speaker 4:I think the thing I remember most about my first run Disney event it was a half marathon. I had not done a half marathon in about 30 years but I'd done the training. I had done either every training run on that Jeff Galloway schedule, or maybe I missed one, I don't recall, but I recall getting about four or five miles into that half marathon and I just started grinning and I thought I've got this, I'm going to do this because the training base was there and gosh, I just had such a good time. I enjoyed every bit of it. The character stops. The finish was all awesome. Oh, tell me what else you can expect. Expect to meet your rise and run friends there too. All right, because we're going to be looking for you.
Speaker 2:Absolutely.
Speaker 4:We may. Yeah, we'll be there. We'll be looking for you, not only us, not only we, those who are here behind these microphones on the rise and run podcast, but you'll meet your other rise and run friends there too, the rest of the family. It is definitely an extended group and you get to know some new people. I know that was pretty general I want to expect, but I think the biggest thing is First we'll start with the lines of speech you can enter. That was a greatanın for me, because then I'm like holy cow, I'm in. That's not the first for me. Enjoy it, relax, you're going to be fine and you're going to just have a great time.
Speaker 4:Alright, friends, let's get to it. Let's get to the highlight of this episode and visit with our special guests for the week. Friends, we are delighted, and in fact honored, to have with us two very special guests this evening. You know them both to a degree, I believe you certainly know Jeff Galloway. Jeff's been with us many times before and needs no further introduction, I don't think. But his lovely wife Barbara is with us and I am so tickled that both of them could join us tonight. Jeff and Barb, hi, welcome to the Rise and Run podcast.
Speaker 4:Well great to be here. Yeah, thanks, thanks. Thanks for sharing your time with us. Just a little introduction, barb, I was looking. You were as an athlete in college. You ran for Florida State, correct?
Speaker 8:I did?
Speaker 4:You did awesome. What distances did you run?
Speaker 8:Mile and two mile.
Speaker 4:Okay, did you have a favorite? Probably the two mile.
Speaker 7:Okay, those and you have to realize that those were the two longest events. That's it. Oh, my goodness.
Speaker 4:What an interesting point. I did realize that, but I didn't even think about it, wow, and there was no cross-country option.
Speaker 8:If they'd had a cross-country option, I'd have been there.
Speaker 4:Aha Now you both.
Speaker 8:No cross-country team.
Speaker 4:No cross-country team, men or women, or just no women's cross-country team.
Speaker 8:No women.
Speaker 4:No women, so I got you. Yeah, yeah, fascinating. But you made up for that later with distance running. I know you've done and I like to ask about that in a little bit, but you and Jeff have co-authored about half a dozen books and I'm looking at I just grabbed some of the titles the women's complete guide to running that about 2018. Half marathon a complete training guide for women. Walking a complete training guide for women. I'm noticing a theme here, barbara, but those books are still available. I know they're available on Amazon. I'm sure they're available on JeffGallowaycom, right?
Speaker 4:Oh yeah, yeah. How about at the at the Expo? Do you bring some of those with you?
Speaker 8:Yeah, we have some of those at the Expo.
Speaker 4:Cool, cool. Good to know Now, since college you've gotten into marathons, right, oh yeah. You've gotten into many other distances, in fact.
Speaker 8:Yeah, I enjoyed, you know. Interestingly enough, there didn't used to be that many half marathons, ten miles and marathons that kind of jumped then as soon as they started adding half marathons. I certainly enjoyed doing those, but ten mile is probably my favorite. Distance is in terms of if I had a choice. But I've realizing I just pretty much have one speed, so it doesn't matter what the distance is, so I can just, you know, stay out there longer but you can.
Speaker 4:you can maintain the speed over a long distance, yeah well, it's not exactly true. Oh, I get it, but yeah, yeah, your forte is endurance. Yes as opposed to you're not a sprinter.
Speaker 8:No, although I do have more fast-switch muscle fibers than Jeff.
Speaker 4:Ah, that's very interesting too. That's fascinating.
Speaker 8:Yeah, I had my. I was in a replica study that they had done on elite athletes men they replicated it for women and I wasn't in the elite group like Jeff was. I was in the control group. But yeah, they did muscle biopsies and my kids without my fast, my fast boys claim that they got their speed from me because they probably have the more fast-switch muscle fibers. If you have any, you have more than Jeff has.
Speaker 7:Yeah, I had 98 which was sort of too much.
Speaker 4:Wow, well again, though, but an endurance athlete long distance, I think that makes sense. Yes.
Speaker 7:Yeah, that's right yeah okay.
Speaker 6:How many marathons have you run? And a follow-up question what's the longest distance that you've done?
Speaker 8:Well, I've done 170 marathons, wow, wow. And let's see the longest. Well, I guess, anchorage anchorage the well, it's not called. Well, it's anchorage run fast, it's called. Now they have a 49k 49 state. 49 states right so Jeff and I both have done that race maybe three times, three times. So yeah, that. So technically that's my longest race is a 49k.
Speaker 4:And everybody PR's the first time they do it because well that's why you run 49k's.
Speaker 6:Yeah, when did you start running marathons and are you still doing it? Have you done any like challenges with multiple days in a row?
Speaker 8:No, I have not done any multiple days in a row other than the challenges of Disney, but that's a half marathon and a full marathon and with a 10k thrown in. But when COVID hit, we just run Cowtown Marathon in 2020. And then Jeff had the heart attack the next year, so I didn't really have a training partner anymore. So I have not run a marathon in the since Cowtown in 2020. So it's been three years, almost four years, going on, but in the meantime I turned 70 years old, so I feel I'm I'm pretty much obligated to myself anyway to run a marathon in my 70s. So I've got to train for a marathon now. Just to say I ran one in my 70s because when I first started running, the first one of your questions was when did I start running marathons? I started running marathons I think I was 23. Jeff and I had gotten married and we had we got engaged in Honolulu and that was for the marathon.
Speaker 8:We were there for the marathon and I vowed if we went back I realized people were jogging the marathon. I thought you ran, I thought you tried to win the marathon. I didn't realize you could just run easy and just have fun running a marathon. So I vowed then, watching all these people run, that I could do that. I didn't know you could just run slow, so I did that. The next year we he did. He did get invited back so I did not register because I did not want DNF by my name. I, mentally I was a track runner and so I didn't want that DNF by my name. In case I couldn't finish, I did a long run of 14 miles to make sure I could run the distance of 26.2. That was pretty good training for two-miler.
Speaker 8:I finished, I ran the race and, which is a crazy story, I got inspired by smoking Japanese men to continue and run that race faster than they were running and I finished in four hours and I thought I think I could do better. I think I next time I think I can run faster, and so by. So I've started running marathons in my 20s, so if I continue to run marathons into my 70s, I'll be one of the few women that can say they've run marathons through six decades absolutely, absolutely.
Speaker 8:That's my goal that's my goal is to run a marathon while I'm 70, at least one, so that I can say I ran a marathon in six decades.
Speaker 4:It's an obscure honor, but it is, I think it's, I think it's neat really neat, barb.
Speaker 2:Hearing your story about you know getting engaged at the Honolulu marathon is really really sweet and you know it. It's awesome that both you and Jeff, before meeting each other, you know had this. You know commonality in terms of running. But let's hear the Galloway love story. How did you, two crazy kids meet?
Speaker 8:we were.
Speaker 8:I ran track, obviously at at the track where they were other elite runners running, which included Jeff, and he had opened his Fidipides store and in order to sell shoes, he brought the shoes out to the track and would put him at the end in the end zone on a little blanket and if you stopped your workout to go and look at the shoes at, which were rare commodity I mean, this was the rare commodity for to have fancy running shoes available so we'd go look at the shoe and and Jeff would stop his workout and come over and give you a discount card to his store.
Speaker 8:And at the time I I wasn't interested in any shoes really, but my friend Laura led better I jump or wanted to meet Jeff Galloway and I she thought I knew Jeff because Francy LaRue little little now I'm telling really crazy stories transcyleroo was Jeff's girlfriend. Transcyleroo had already been in two Olympics and she was like a super elite, but she had left for whatever reason we have to get that from Jeff didn't come back to school. So my friend said let's go meet Jeff Galloway. And I said and I'm not interested, don't need shoes, don't need to meet Jeff Galway. And she said but I want you to go with me because I want to meet him so fine, so we went over there.
Speaker 8:He met Jeff Galloway and Laura, walked away and left me standing about that and I was kind of like.
Speaker 8:We had a little discussion and the next day I was very upset with Laura because she had done that to me and I said why did you do that? You con me in to go on over there to talk to Jeff and then you walk away? And she, she said he clearly wasn't interested in talking to me and I said I don't, I don't, whatever. I had cut out a little piece of paper. I graduated in December and you know there's not much to do in December until a housey, and I found a little thing in a newspaper about an organizational meeting for the golf wins track club. So I thought that's what I need. I found a track club I could run, and I could run you know still run track and so I go, I you know, go to the address and it turns out it's Jeff Galloway's house and I thought, okay, this is just weird.
Speaker 5:What are the odds?
Speaker 8:and there were only two other people there, or maybe three or three other people, and I realized I wasn't even focusing on the fact that it said the organizational meeting this was the to organize a track club. I had self selected myself to go to this organizational meeting. I didn't even know these people, so, anyway, I turned out to be part of the organizational of this track club. Anyway, I fast forward. My dog eats the back of my shoe. I do finally need a pair shoes, so I go to Jeff Galloway's fidivity store yeah, kind of crazy enough, I was with my boyfriend at the time.
Speaker 8:Anyway, I go in to buy the shoes and my boyfriend gets totally bored with this conversation I'm having with Jeff Galloway about shoes. So he leaves his mistake and I was offered a job to work at this fidivity store on the spot as soon as I'd paid for my shoes. So I said, sure, I can do that. So that's how the story began.
Speaker 8:I started working for Jeff Galloway at a fidivity store underneath the escalator in the Tallahassee North Wood Mall in Tallahassee, okay, okay and I got involved in all kinds of crazy tie dying t-shirts and putting on track meets and ended up kind of really pinching myself that I had found somebody who was more excited about running and more dedicated to getting other people to run.
Speaker 8:I didn't mention I was a physical education teacher, my, my, my degree was in education physical education, health education and I was determined to just spread the love of running and being fit to anybody, mostly obviously kids. I just thought it was where you can get kids interested in running and being fit. That that it would would be the greatest thing I could do if we're keep for the for the country again, just get kids fit. So anyway. But I was very fortunate to be at the graduating level, getting a master's degree, when title nine went into effect, because title nine ensured me of a job for the rest of my life if I wanted one right right, I understand that yeah and so, yes, I was.
Speaker 8:I got my master's degree, coaching at Eastern Kentucky, coaching across country and track and field and that's and I got married. In April, while I was still at Eastern Kentucky, I was lucky enough to find the love of my life.
Speaker 4:Here we are, 47 years later.
Speaker 2:And the rest is history.
Speaker 4:Yeah, great stuff, great stuff. Well, thanks, it's. That's a nice introduction, barb, is. That's terrific. I want to transition a little bit now. Big weekend coming up, rony. You know what, by the time this episode releases, which is on a Thursday, we will be four weeks away from the 5k at Disney World. We are that close. What that means is we got some big training weekends are coming up, the big, long ones, in fact. Next weekend, if folks are following your schedule, jeff, next weekend is what we like to call the last of the dopey simulations, or whatever it is that you're doing for that weekend. Let's talk about that a little bit, please, jeff. Let's talk about how important that last simulation weekend is.
Speaker 7:Well, that simulation is going to imprint your conditioning to be able to go the distance. Now, if you happen to miss that, you could still sort of fake your way through, and we do have some suggestions there, but you don't want to do that. You want to do that last simulation because three weeks or four weeks before, if you go the distance on a marathon, you will have the endurance to be able to do the same thing three weeks later, as long as you have a minimum of 30 minutes of walking and running every other day in between. And the difference is amazing in how you have confidence on race day if you have gone that distance.
Speaker 4:Absolutely. I recall my first dopey 2019. I recall finishing simulation weekend and just feeling I've got this. I was elated. I did not get more excited until I actually finished dopey, but I finished it and I knew that I had it in my grasp now.
Speaker 5:What advice do you have for some of us who are still unsure about that dopey simulation, Like can I do it? What should I do? What if I fail?
Speaker 7:Well, if you can walk, you'd never have to fail on a simulation. In other words, you can walk every one of the distances that you need to do to prepare for Walt Disney World weekend and you'll get the same endurance. So you could, on the dopey, you could walk the 5K, you could walk the 5-mylar, which is the sim for the 10K, you can walk the 12-mylar on Saturday and you can even walk the 26-mylar, and that'll give you all the endurance.
Speaker 8:That's a lot of walking yeah it takes a while. Yeah, I was going to say would, these days being as short as they are, that's from sunup to sundown.
Speaker 7:One of my big jobs is taking excuses away from people, and so that was one of the first things that we did in this question.
Speaker 4:We're taking away the excuse of not being prepared. That's right.
Speaker 7:Almost anyone can walk four days in a row for those distances and even though it takes a long time, you still get all the endurance.
Speaker 4:Well, especially by now, especially because to get here you've laid the groundwork and I hope you have my friends. I hope you've laid the groundwork by now. People ask and Jeff your comments please. But people ask at the last minute oh my goodness, can I do this if I haven't trained? I always tell them it may be, but you're not going to enjoy it, you're not going to like it, you're going to be sore. But if you've done this, if you've laid it off, then you should be able to do this. You should be able to get the distance in, even if you have to walk.
Speaker 7:Yes, and there are some shortcuts that you can do. First of all, if you have, if your training has not been what it should have been, then you can walk very slowly on all of the three. The first three, and the dirty little secret is in the 26th mile. On Sunday, for that last sem weekend, you can walk in segments with no more than two hours of rest in between, and so it's an all day affair to get that in, and you will in fact, as you just said, be sore after doing that. But that will set you up for success on Dopey weekend.
Speaker 4:Yeah, yeah, four weeks later.
Speaker 2:Jeff, one of the biggest things that we see around this time of year, as we see in relation to Marathon, goofy or Dopey, is what should the maximum mileage be? There are some people who are in the camp that, oh well, I only got to go 20 miles, and then there's other people that it's 23. You prescribe to us, via your awesome training plans, that we go the full 26. I know the reason why you say we should go 26., but obviously people are going to heed that advice much better from you than they are from me. So explain to us why it is extremely beneficial to make sure that you're going all 26 of those miles.
Speaker 7:Well, first of all, it's based on the data that we have received from success stories of people using the program, and it's well over 100,000.
Speaker 7:It's a very large number of success stories and virtually zero failure.
Speaker 7:Who do the program? The bottom line, though, is quite clear to me from sorting through these hundreds of thousands of reports that I have gotten over the last 40 years, and the bottom line is that the last long distance that you cover before race weekend will determine where you're going to hit the wall in your race. So if you determine that you're going to go 20, guess where you're going to tend to hit the wall, and it is not going to be a good experience during the last 10K and a lot of people don't do marathons ever again because of the bad experience of not preparing adequately by going that distance. But in terms of time, I think the difference in finish time illustrates the benefit of doing a long distance training effect, and that would be those who we've done studies on this and those who did a 20-miler in previous training programs and then upgraded to our program in going 26 have achieved an average of a 15-minute time improvement from that one one change in their training. And if you think about it.
Speaker 7:If you're running a 5K or 10K, you're not going to short-circuit yourself by only running two miles or one mile in preparation You're going to go up to the distance of it and if you haven't gone the distance, you're going to pay for it on race weekend. And you don't have to because you can walk it and still get all the endurance.
Speaker 4:Barb, let me bring you back in for a second here. Of course we use Jeff's training plans and we get our great advice. But as a person who has completed I remember 170-some odd marathons advice for our friends perhaps who are doing maybe their first, and what they need to be doing in their training.
Speaker 8:Well, obviously, having a good training program is the very first number one priority is have a plan, and I think that is the secret to a lot of successes of all sorts is having a plan, having a goal and having a plan and being able to visualize the finish line.
Speaker 2:Yes.
Speaker 8:And realizing that you can do this. Obviously, once you have your plan and you believe in yourself, that you are dedicated to this plan and you are going to get it done and be confident that you can finish. And I think that's the number one rule is have a plan and don't try to cherry pick and say, well, this guy's got this good idea and I really like the idea about not having to run 26 miles, so I'm going to do that part of that plan, but I'm going to do Jeff's cadence drills. I mean, that is just cherry picking. What you like from different plans is not a good plan. It's not a good plan. So having a plan and sticking with a plan is the best advice I can give anybody. And believe in yourself.
Speaker 4:Rock solid. I believe in yourself. Visualize the finish line. Yeah, absolutely.
Speaker 7:And that does get back to the distance that you cover beforehand. Yes, there are going to be some doubts based on stresses that we feel as we head towards the race weekend.
Speaker 7:And there are doubts oh, am I going to have this problem? Am I going to have this one? But the one thing that bothers people most is can I really go this distance? Well, if you only run 20 miles in training, you have every right to be worried about that, but if you've gone 26, you know you can do it because you've already done it.
Speaker 4:That's that feeling I talked about before, that great confident feeling.
Speaker 6:So, speaking of the long training runs, you know, looking at the calendar, we have four weeks from this episode drop to the 5k day and I know that there are some of our listeners out there who maybe something happened and their training didn't go as planned. Or you know they're looking at. You know they're at 20 miles this week and you know they've kept with it as best as they could, but you know there's not enough weeks to recover before we get to marathon weekend. What would be your advice on getting enough miles to feel confident but not hurting yourself before the race?
Speaker 7:Well, if it is the dopey, the goofy or the marathon, the key element is the 26 miles as your best chance to feel confident and also to have the strength and the endurance to go the distance. And it is totally possible to be able to do that four weeks or three weeks before the race itself by walking it and again to prepare for either the half marathon or the marathon doing that sim. That last simulation can be done walking the whole distance, and it can also be done in segments, segments of three to eight miles at a time with no more than two hours in between segments. But if you do that over the span of a day, then you will have virtually the same endurance that you would if you had gotten out there, started the run and going the whole distance during that run. And if you can't get in all of that distance, then the key in the race itself is to be more gentle on yourself by walking more of the first few miles of the race itself to save your legs.
Speaker 6:Is that more walking intervals or more walking time?
Speaker 7:It's better to actually walk the first few miles or do very little running during the first few miles If your, if your last long run has not been near the distance of the race itself, and then, once you reach a certain portion where you feel you're going to have to put some running in to stay ahead of the bloom ladies at that point. Then you can put in your run, walk, run. That works to stay ahead.
Speaker 1:So, jeff, with the last simulation weekend coming up and many of us in the country having temperatures drop, what? How would you handle the cold weather that's happening?
Speaker 7:Now it's good to have some alternative places to go treadmills or indoor facilities. A lot of people neglect public areas that are open for long, long hours during the holiday season, such as malls, and if you go in and out of malls and I have several eco-trucks clients every year who will get over to the mall really, really early when they first allow people there are some malls that are open 24 hours now, and so you can really stage your time and when there's not a lot of shopping traffic there. But the point is, if you have an indoor facility, you can alternate between doing some walking inside and then some walk run outside, so that you will play off one another and then get warm by going back inside.
Speaker 8:So treadmills work and parking lots.
Speaker 7:And public stadiums are sometimes open. There are a number of cities in the northern tier that actually have networks of tunnels and bridges that are enclosed in buildings. Duluth, minnesota, is one of those. Minneapolis has a lot, so you can actually walk or, in some cases, run, walk, run through these corridors and you just have to pick your time when there are not a lot of people there.
Speaker 4:What about strategies for dressing for the cold weather, Jeff?
Speaker 7:Layering and you will find on our website and also on our Galloway Run Walk Run app, a clothing thermometer and what it does, is I just filled the advice from several hundred people that I quizzed when I put that together, who lived in various parts of the US and in some cases overseas, where the climates were extreme and, for example, I didn't really know a lot about running in minus 30 degree temperatures Until I went up to Winnipeg, canada, one year and I interviewed a lot of folks up there as to how to do it. I also made a lot of mistakes. There was my feet.
Speaker 7:The fact is that that clothing thermometer has stood the test of time. It's quite accurate and, based on the temperature, it'll tell you what to wear.
Speaker 4:Very good, Can we shift gears again a little bit? Now? We talk quite a bit about training and we know how important the training is. We like to say that the training gets you to your reward, which is the race weekend. Let's talk about the reward.
Speaker 5:Let's talk about the race weekend For some of us doing dopey or goofy. What would the race strategy be?
Speaker 7:Well, it's best to save your resources and there are a lot of people in our audience who have no trouble with the 5K and little, if any, problems doing their run walk, run during a 10K. But if you're doing the four in a row, I strongly recommend that you at least go slower on the 5K and slower on the 10K, with a greater ratio walking to running than you normally would use on both of those. Now, when you get to the half marathon, my advice is to walk as much as you can get away with on the half marathon and that's going to reduce your fatigue the next day when you're going the full distance. If you're doing the goofy of half on Saturday and full on Sunday, the advice is the same Try to walk most of the half marathon and just stay ahead of the balloon ladies there. Now, when it gets to the marathon. You know we have Galloway Pacers, but if you have, if you're seated in a pace group that is significantly ahead of the last groups and you feel that you want to do that, I strongly recommend that you line up in your pace group and walk as much as you want to until an appropriate pace group would catch up with you and you could go along with them. But the default for those of you who are in the last pace group is to go with one of our two or three, and Dennis Holler is the pace group leader of the most fun pace group. He leads the group that's just ahead of the balloon ladies the whole way and he has a very high success rate of getting everybody through. So just realize that you can still have fun as well as stay ahead of the balloon ladies, by staying with Dennis.
Speaker 7:Yeah, barb just mentioned about fueling. I need to address that. First of all, you want to make sure you're staying hydrated through the four days, so the idea of drinking eight, eight ounce glasses of water, with some of those glasses actually being an electrolyte beverage, is a very good idea. So you're just consuming fluids throughout the rest of the day after your race. Each day, you want to reload your glycogen stores that you used up by having a snack within 30 minutes of finishing each race, and the snack should really be mostly simple carbohydrates.
Speaker 7:So a sports drink or even a soft drink would be absolutely fine. If you can get 20 for 20% protein, it will really be a good idea in that and then soak your legs in a cool tub of water, don't have to do ice, the temperature needs to be 78 degrees or cooler, and tap water and you can stay in there for 15 minutes and that does wonders for recovery. Walk around a little bit, but going to the parks and staying out for three or four hours walking around is not the best thing. When you're doing the dope each day and then during the half and the full, the formula is as follows Every two miles consume two to four ounces of water and 30 to 40 calories of sugar, and if you do that, you are going to maintain your blood sugar level throughout and you're also going to be reloaded a little more quickly than if you depleted yourself, particularly on the half and leading into the full.
Speaker 8:And get some sleep.
Speaker 4:Yeah, at least, at least. Again, we advocate at least get to bed.
Speaker 7:Yes, exactly.
Speaker 4:Even if you don't get to sleep, at least get that rest and get your heart rate down and relax your muscles.
Speaker 7:And, as Barb has found, even when you really don't sleep very much during the night, garmin often gives you credit for sleep.
Speaker 4:Well, it counts. Garmin says it's good. Yeah, if Garmin says it's good, it must be good.
Speaker 6:OK. So some people are doing an amazing new challenge that's equally as crazy as Dopey. They're doing Dopey to Dumbo because we are adding in the Disneyland races this year. I myself am doing Donald to Dumbo because I'm doing the half marathon and then going to Disneyland. Talk a little bit about what the race strategy should be, because we talked about it for Dopey at marathon weekend. But what if we're doing the back to back weekends, like what would be the best recovery, getting from Sunday to Friday after doing the marathon, or Saturday to Friday or whatever, and then you also throw in, I know, one of the things that is kind of knocking me out just a little bit is the flying, because we have to fly for four and a half hours and it causes swelling and inflammation and you might not get as much water or whatever. So what tips do you have for those of us going to Disneyland? Drink, drink, drink, yeah.
Speaker 8:Barb and.
Speaker 7:I have done this, of course, before the Disneyland races went away, and so, barb, any suggestions before I get on my roll?
Speaker 8:Well, I think you have to focus on recovery. Obviously I would wear compression sleeves on that plane ride for sure.
Speaker 7:And wear compression sleeves in the races too.
Speaker 8:Yeah, maybe wear compression sleeves all week, not the same pair.
Speaker 6:Yeah, that might get a little stinky.
Speaker 8:Yeah, by the time you get to Disneyland you're probably throwing those away. No, I would really focus on absolutely the hydration making sure you stay hydrated, and not only hydration but also eating well, because a lot of times after races you kind of get into the reward system of, well, I just did all that and I can eat anything I want. That can backfire big time by the next weekend because then you're carrying around a lot of unnecessary calories. We'll say but stay hydrated, eat well, eat really well, and realize that we're just lucky to be able to do these things and the whole point is to make it to the next weekend safely. So while you're running the dopey or whatever challenge you might be running, keep in mind you're going to run next weekend and it does take.
Speaker 8:Usually, I mean you would normally say it takes like 10 days to recover from a hard workout and that's got really hard workouts. So, and you don't have 10 days, so think about it and then hold yourself back, maybe a little bit, maybe not so much alcohol during the week just to help the recovery process, because that definitely does slow down recovery. To be drinking alcohol. That, unfortunately, a lot of us don't like to hear that, but that's true.
Speaker 7:And that's aggravated by a plane flight. Yes, absolutely. That's one way to avoid making things worse on the plane flight. And when you're on a plane flight like that, as Barb said, wear compression sleeves and you may not be able to get up and walk around.
Speaker 7:That's sort of the normal thing now because of turbulence. So stretch your feet out in front of you and then move your feet up and down regularly, like pumping your calf muscle, by moving your foot up and back, up and back, up and back, and do that at least for five minutes every half hour. That is going to help to keep the muscles moving and so forth. Walking is something you can do instead of running in between the races.
Speaker 8:So actually a lot of people really believe in spinning, getting on a bike and spinning with no resistance.
Speaker 8:It is phenomenal to do after a hard run because you're just getting some of that lactic acid moved out. So your legs do actually recover faster if you have access to a bike that can spin, and it's very, you know, a lot of athletes do that after a hard event and the other major thing about the first weekend at Disney World is to avoid being totally exhausted, because if you push yourself to the limit in the past minute or all it's going to be very difficult trying to come back the following weekend.
Speaker 7:But if you hold back a little bit and skew your run-walk-run ratio so that you're a little bit more on the walking side than normal, you're going to save some of those resources to be able to use out in Disneyland and it's really a spectacular event out there with all the local groups, entertainment groups in Anaheim and the other things and the wonderful chance to be able to walk to the start from your hotel and walk back after the race. So there are a lot of benefits to that.
Speaker 8:Yeah, keep that in mind, at least you don't have to break up in three. Well, shoot two, three, whatever, two Get to go, get into my time and at Disneyland it's a nicer situation, at least we think it is. We don't even know, and we don't know if they reconfigured, maybe we have to be bussed some place. We can't really be telling people they don't have to take a bus. We don't know.
Speaker 7:Arbenel, I look forward to seeing you out there, so come by the booth. We can talk strategy at that point.
Speaker 4:All right for both of you, please. Great strategies for this particular weekend Very helpful On the long run. Do either of you have mental tips or strategies that you use when the going gets tough to keep you going?
Speaker 7:What are your favorites, Barb?
Speaker 8:Strangely enough, if I'm really feeling bad, I try to pick up the pace. I know that sounds silly, but I have a habitual step counter. I count steps and I, just when I'm starting to lose focus or just feeling like you know what am I doing out here, I know that I need to maybe eat something. That's my first strategy is eat something. When I first start feeling bad. It's usually blood sugar, if that is. You know, if I do that and I still feel that, then I think I'm going to try to get one more extra step in the next, whatever it is the interval I'm doing, whatever 40, 15, or whatever.
Speaker 8:In 40, I'm going to try to get an extra step in, and sometimes I actually try to do it in walking, because sometimes the walking is what's really annoying, so to speak, because you're going to slow down to walk. So I try to get quicker turnover in my walking. Pick it up, you know, make myself feel a little bit more like I'm focused and I'm trying to do something here. But that does. They're usually my first. Two attempts is eat something and try to get an extra step in in my run segment or the walk segment or both. But other than that, other than that and focusing on somebody ahead of me that I think looks more tired than me. And they're ahead of me, so I'm going to at least finish in front of them, or get ahead of them.
Speaker 8:Awesome, I have to think of something to.
Speaker 4:No, those are interesting, that really is.
Speaker 8:Yeah, and also I do. I have to admit that I do have to go back and realize that I can do this. This is you know. I just you know, this is just a phase I'm going through. I tell myself you know, you're going through a phase, and it's just like if my planner fascia starts hurting, I just talk to my planner fascia and tell it you know, we've done this before, we're going to do it again. We know what the finish line looks like, we know where we're going and just stay focused.
Speaker 7:Well, the principle behind this is very powerful. The concept of all this around the two brains that we have are currently working on us as we do any tax. When the task that we're doing is like a marathon or something that's very term nature, the two brain systems are going to start pinging us with messages, and they're often conflicting. The two brain systems are, first of all, the more ancient brain, which is the subconscious brain, and its primary goal is to keep you alive. The other brain system is the human brain. Now, if we just put one foot in front of the other and don't really put any effort into conscious thinking, then the subconscious reflex brain will take over and as the stress builds up from fatigue, from aches and pains, from worrying about whether you're going to finish the balloon, ladies, whatever, if we allow that ancient reflex brain to be in control, it's going to start secreting more and more anxiety hormones and more and more misery hormones to make you feel like you want to quit, and a lot of people quit who let their ancient brain be in control. The fact is, you don't have to do that.
Speaker 7:Yeah, do what Barb does in counting steps, because when you start counting, you turn on your human brain and anything logical mantras or counting is going to turn on the human brain, which overrides that ancient reflex brain and stops the flow of the negative hormones. This is going to give you a total sea change in the way you feel. Now realize that the ancient brain, it's monitoring stress and it's going to seep in some negative hormones. But you can whop them every single time by counting steps and I, you know, used to drive me crazy when I ran with Barb when she would be counting steps all the time, but it was brilliant and she was way ahead of me in understanding how these logical things work. But have your it's quite annoying actually.
Speaker 7:And if you can have some positive mantras that you take with you. My mental training book has pages of them and at every expo there'll be at least one or two people that come up with a photocopy of those pages and they have them highlighted, the ones that they want to use. But when you say a positive mantra, again you turn on the human brain. It overrides the ancient brain.
Speaker 8:You're in control over your motivation and also the visualization is pretty powerful because if you can visualize finishing, your brain really doesn't know the difference between actually doing it and believing that it has done it. It's a saying in your brain. So if you believe you can finish, you can.
Speaker 4:That's half the battle, yeah.
Speaker 1:Would putting on a positive song and singing it out loud be the same thing as, yes, counting the steps?
Speaker 7:Absolutely it would, because first of all, you're saying the words or thinking the words and you really are turning on your human brain. As you do it, you're also turning on the right side of the brain. The human brain has a left side, that's the logical side, the mathematical, the counting side, but you get a twofer If you turn it on with counting. Then you also turn on the creative and intuitive part, and that's the musical part, the part that makes you feel good and searches for solutions to problems and creative thoughts that can entertain you as you go forward. Absolutely, sing whatever you want. I will caution you that I?
Speaker 7:have experienced some karaoke type experiences in marathons before, when people get so enamored about a given song that they start belting it out. They really hadn't had any musical training but anyway that's okay.
Speaker 6:Go for it if it works. So everybody who's running around me be prepared for a sing-along during the half marathon. Just putting out the disclaimer.
Speaker 5:Bear the wealth. I do have your book, mental Training for Runners, and there's four words on the back that, I think, says it all. I can do it.
Speaker 7:Yep, absolutely correct, and that is the most popular affirmation and mantra that I hear about.
Speaker 8:It really works, but you have to visualize it. You have to actually visualize it, because just saying it alone, those are just words. But if you put emotion, like how you feel when you're going to, when you know when you're going to finish, what that feeling is going to be Is it joy, is it exhaustion?
Speaker 5:But is it?
Speaker 8:you know, is it pride? Is it? If you can associate an emotion with the visualization of the finish, you've got it. You've done it Because as soon as you feel that you know how proud you're going to be of yourself, or you know how your kids or your family is going to be proud of you and you're going to how, what that's going to feel like to you, and you just take all those emotions and put it into seeing that finish line and what it's going to be like. If you can visualize it and feel it emotionally, then you've got it. You've got it. That finish line will appear in front of you.
Speaker 7:There is a circuit in the brain that is called by a number of experts in the belief circuit. It's the same circuit that is involved with the placebo effect and if you are experiencing a real downturn you're going to be raised. So saying something over and over again, like I can do it, will turn on the human brain, block out the negative hormones and if you keep saying it, it's more likely that you are going to believe it and can do the visualization that Barb was just talking about.
Speaker 4:I can see that choir just before we turn the corner. You know I can.
Speaker 8:I love that Great visualization. How does it make you feel?
Speaker 4:Oh, golly, exciting Right now, right now it makes me feel excited.
Speaker 8:I know it's hallelujah.
Speaker 4:Yeah, it's perfect, isn't it?
Speaker 8:But you know that feeling and, like you said, you can feel it right now and you know what, so you know how you're going to feel when you turn that corner. Well, actually I don't know if they'll change that, but we'll see.
Speaker 4:We'll see yeah.
Speaker 7:As long as they're there somewhere. Yes.
Speaker 4:Golly, we lost them to COVID and I missed it so much.
Speaker 3:Yeah, and I'm glad they're back.
Speaker 4:And then I've got my favorite character stop at the very end of the race. Usually that would be, for those who haven't done it before, that would be Jeff Galloway. Regardless, I always stop and take a couple of moments to Now. Look, guys, you're getting me all fired up and I got Yep.
Speaker 6:You still got four weeks to go.
Speaker 4:I got four weeks and I got a long training weekend ahead of me, but it's all good, it's all good.
Speaker 8:But again there's that visualization how are you? Going to feel after doing that training run?
Speaker 4:It works, it works, it works, it works. I tell our friends sometimes if you're really getting down, go look at some videos.
Speaker 8:Yeah, go look at some videos of finishing.
Speaker 4:Yeah, yeah, I would like to ask let's. I'm going to try to. I want to go to something else. I want to try and wrap up the race weekend. It's been wonderful and we can go on, but I would like for each of you what do you look forward to most now going down to the run? Disney weekends?
Speaker 8:Oh gosh, that's really well. I was going to say it's changed a lot over the years.
Speaker 4:Okay, that's a fair thing, yeah.
Speaker 8:But ironically it kind of is going back to my original feeling of going to run Disney events. Well, they weren't run Disney at the time, it was just Disney events. It was a family affair, it was. It was something my entire family like couldn't wait for. But the boys and and Jeff and I I mean what a treat to to get to blend two of our favorite things together family and running, and there wasn't anything better in Disney did a fantastic job of putting that together. And then over the years, as the boys got older, they started flying down later than Jeff and I because they had basketball games or soccer games or whatever it was, but they made a point of getting there and being part of that weekend. And we've had we've had several Christmases in the animal kingdom lot or you know, because that's when our family could get to get.
Speaker 8:That's when we knew we could get together was at Disney. So, ironically, now I have grandchildren that I can go to and be there with them and watch them enjoy the Disney magic. So it's, I think that's what I look forward to is Disney magic and being with people who are passionate and love running and you know, excited, celebrating running, and you know what a crazy thing, what a lucky person I am to get to enjoy that.
Speaker 4:I understand and you know how much the two of you have made this whole thing a big family. I mean, outside of the family that you were born into, we have this family that you've helped you create.
Speaker 7:And that brings up my favorite thing, and that is hearing from all of the extended family that you're just talking about, which I look forward to, and I absolutely love every single comment, every single problem to solve, and it brings us together. We have strength when we come together, do something at the run Disney event and then it changes our life for the better.
Speaker 4:I'm just going to mention it now, but I'll talk about it more in upcoming episodes, and my friends who have been listening for a while know I say this. Before every expo said go and visit Jeff. And now I'm going to tell him to go and visit Barb too. Yes, you won't regret it, it's just one of the highlights of the weekend. I would like to segue to another of my favorite race weekends, one I've done. I can say I've participated in every one, although many of them were virtual and that is the Jeff Galloway 13.1 race weekend in Atlanta, which now occurs in March, and I am personally guaranteeing my friends that the weather is going to be perfect this year, at least better than the 19 degrees we had last year.
Speaker 7:Jeff, Well, you know that temperature is so rare in March in Atlanta, but the fact is it did happen. So that means that we're due for about 50 good years of temperature. But, Bob, you know the I'm going to tease you a little bit right now because we are working on the format and we really want this to be a wonderful homecoming weekend in March, and it will be. It absolutely will be. The format may change a little. We're still going to have the clinics. There will be good interchange. Any question that you have, I'm there for you. We'll have a number of fun gatherings in which you'll meet people from all over the US who are using the method, and you will come away with a whole bunch of new friends. That will really enhance your life. And the deadline that we're giving ourselves for getting all the new information out is after the first of the year. So stay tuned everybody. It's going to be a wonderful weekend. We want to see you.
Speaker 4:Let me put my spin at, because a family affair just like going to Disney. I couldn't agree more. I love this race, much like the one we just did at Space Coast. There are others throughout the country, but this is probably number two beyond the Run Disney races, for the number of friends that will be getting together, and I have encouraged our friends who are listening to register. You know I got a code. I tell everybody used Bob 10, bob 1 0, no spaces to get 10 percent off the race registration. But it's an awesome weekend. I love it. Becky and I will be there and I look forward to finding out what's going to be new. That's exciting, jeff. You did tease me a little bit, but I'll be. I'll be looking forward to hearing about that.
Speaker 7:We'll have lots of news for you coming up.
Speaker 4:All right. Well, speaking of, is there any other news we'd like to discuss? For example, I know we've got a new Galloway race team. Maybe you can tell us a little about that.
Speaker 7:Yes, we're still forming all of the parameters on that, but it's going to be a way for people to join together at races around the US, even around the world, and to have connections with people leading up to that, so that you can actually arrange to find a pacer that uses Run, walk, Run, and then we want to add a bunch of things once we get started, as to who's running well, who's set PRs and all the reward mechanisms that we want to bestow on people for doing well, and then the thing is going to just take off as it's, as the social networks do.
Speaker 7:We're really looking forward to this.
Speaker 4:Awesome, sua. That's out and available, but we'll have more information on that as time goes by. That sounds great. That sounds great, jeff Barbara gosh. I mean, I could keep going, but we'll save something for later. Maybe you can come back at another time.
Speaker 7:That sounds great. We look forward to reconvening at the big weekend. In between, I look forward to hearing from you. Just please let me know if you have any questions.
Speaker 4:Gosh, it is just always a pleasure to visit with both of those people, both Jeff and Barbara. I see Jeff more often than I see Barbara, but it's just great to visit with both of them and to talk with them, and you will not meet two more genuinely decent souls in your lifetime. I'll tell you every time we get a chance. I'm going to tell you many more times Go visit them at the expo. Go visit Jeff and now go visit with Barbara. You will not regret it. I promise you. My friends, greg, what's new in the land of Patreons?
Speaker 2:What is new. I have been playing catch up. Unfortunately, the holidays had me distracted and I realized I owed our Patreons some podcasts of our Zoom calls that we had last month, so those are up. Then, in the latest installment of Things for Our Patreon members, I put up a poll. I think about half of our members have participated in this, so if you haven't go check it out, I put up a poll asking when I officially activate my first ever Walt Disney World annual pass, where should I celebrate with an adult beverage? I do have a couple of choices up there and I do want to send out an apology to my good friend Hollywood, who got extremely offended on the fact that I did not make Rosencrown one of those choices. Tony, deepest apologies there. Again, if you haven't voted in that, go check it out. That way, I will make sure to post a photo of the winning location.
Speaker 2:Those are just a few of the updates that we have in terms of our Patreon, but we do want to highlight some of our new Patreon members. We have Jennifer from Lutherville, timonium, maryland, bill from Chapel Hill, north Carolina, tim from St Augustine, florida, and we had a Rise and Run Patreon. First, our friend Kate from Chelmsford, new Hampshire, was our first ever Patreon upgrade. I guess she was at one level and decided that she wanted even more benefits, so we really really appreciate that as well. Again, if you are interested in becoming a Patreon supporter, you can do so by visiting patreoncom. We are extremely appreciative of all of our Patreons and our entire Rise and Run community, so thank you so much.
Speaker 4:We are. Thanks, greg. Yeah, kate was in the how you Do and Level and upgraded to plastic cheese, so pretty cool, kate. Hey, I wanted Greg. Yes, rise and Run, not Rise and Run Rosencrown, you know kind of the same right. Yeah, I'll share this with our Rise and Run friends. That one of the benefits to that place that a lot of people don't realize. You look in there and typically folks are two or three deep at the bar and people will go oh, that's just too crowded, I'm not going to go in there. But if you can get a drink at the bar and you will, it doesn't take that long. Those bartenders are really good in there Up until I think it's like three in the afternoon. You can then go back to the left side, back into what is the dining area at dinnertime and the tables back there are available for you to sit at, and I don't think most folks know that because Becky and I Never have trouble Finding a place to sit back there. So there you go. There's a rise and run tip for y'all.
Speaker 2:Well, actually, now that I just realized too, is you know, maybe I'll make a second pilgrimage over to Epcot and Finally go to Rose and crown, because I realized something to celebrate our friends over at the, the Disney Day drinkers Running club. I need to go see Benny. So Make sure to do that, because Benny, I will now grant I believe Benny moved locations. I did, I think. The trash can is now on the opposite side of the street, but the, the famous icon, is still there.
Speaker 4:I believe that's correct, greg. I think it's directly across the street from where it was. But yeah, that's always good, that's a good group. Also, we've got we've got many friends who have, who have joined us from the Disney Day drinkers, and Welcome to you and we're glad you're here with us. Reminder friends it's time to make your Fluffy fizzies order from our friend Pamela. Make them for expo pickup. Don't forget to use the code happy running to save 10% on your orders. Fluffy fizzies calm is the place to go for that.
Speaker 4:Looking at upcoming episodes, things are in just a little bit of flux here, friends. I Can tell you that upcoming, our friends Devin and Kristen will join us to talk nutrition. We are looking forward to having the run Disney race announcers join us. I Mentioned earlier that jar oxen spoon will be on an upcoming episode, but at this moment we're not exactly sure who's going to be on what week. So that's what we've got coming up. Hey, you know what else we got coming up. It's time for the race report. Let us begin on Saturday in Delaware at Rehoboth Beach, specifically for the Rehoboth seashore marathon and half marathon, and here with us on the race. We support spotlight to tell us all about at least a half marathon. Our friend Diana, diana, welcome. Thanks for joining us.
Speaker 3:Thank you for having me.
Speaker 4:We're happy that you're here, my friend. Let's get started. You know, greg did this one last year. Did you know that?
Speaker 3:Yeah, I did. I was kind of hoping to see him there this year, but he had other plans.
Speaker 2:I'm sorry. My deepest apologies.
Speaker 4:Let's, let's start before we get to the race. Let's talk about you just a little bit, diana. How long have you been running and when did you get started?
Speaker 3:I started running at 549, roughly 49, for health reasons. Everybody assumes because you're small, you're, you're in perfect shape. My cholesterol levels were at the high end of normal and my BMI was a little high. I was at 115, which doesn't sound like much weight, but I'm 411.
Speaker 4:No, okay, okay, I was gonna say 115. Yeah, that's like sixth grade. I think, anyway, go ahead.
Speaker 3:So the doctor wanted me to come back in six months and she must have been having a bad day because I love her. And I asked her what am I coming back for in six months? And she, because I want to rerun your numbers, because we might want to suggest the medications, and I said oh no, tell me what to do in the meantime. So she told me to exercise regularly and and change my food and my diet. Did the bit of that, but it was more the exercise for me and because I'm a run Disney addict, I just started signing up for run Disney races.
Speaker 4:Yeah, good, good for you, Diana. A lot of people just Take the medical approach. But that's. You were very smart to go ahead and just Change your lifestyle and make yourself healthier. Good deal. Just see your run Disney addict. You started that run Disney, which was your first Disney race 2018 Princess Five and ten K. Yeah, princess, is a very popular race to start out. It's a lot of fun. You get to run through the castle, all that good stuff, so that's a good one.
Speaker 3:So then I did a wine and dine. I did every princess until the pandemic, and Then I decided to now that I did princess after the pandemic, and then I decided to take on Dopey last year.
Speaker 4:Okay, but you have fun.
Speaker 3:I had a blast and I I was very surprised with myself because I was injured the month of November. So I did all of my training for the month of November on an elliptical and I only went to 20 miles in December. Do not recommend it go to the 23 because I hit. I hit the wall at 22 23 in there, but I still fit in like 526 so I was very happy with that.
Speaker 4:That's outstanding. Yeah, we talked about that earlier tonight, about heading out on the long runs and how far to go and what the benefits are. But let's swing it back around to Rehoboth beach and I'm gonna let Greg take the range from here because he knows that race.
Speaker 2:All right, yeah. So what made you go down the shore To run this half marathon?
Speaker 3:Um, it's the beach, greg, it's the road. It was local to me. I had a group of friends who were running. I heard it was a flak horse. I had pretty much free accommodations, so why not?
Speaker 2:Awesome. And I will say one advantage to this race for any East coasters or Mid-Atlantic Geans, if you're looking for that cater training run, you know, especially if you're doing marathon weekend, rehoboth is a really good one because the way that they do the half marathon and the marathon is regardless of whatever race you do. There's a seven-hour time limit. So you know it gives you lots of options again. You know that. Take your time again. You know if you definitely want to use it as a cater training run. But let's get into the logistics of the race. You know, obviously not to the scale of a run Disney race, but tell us a little bit about the expo or or bib pickup, I should say okay, I would more refer to it as big put pickup, as you said.
Speaker 3:They have a tent where you go in and you pick up your bibs. They had very limited merchandise and Maybe two vendors not really vendor friendly, and I guess the runners that do that race do it every year so they know what to expect. I actually found more interesting stuff in the Rehoboth running store.
Speaker 2:Absolutely. And and what's crazy about Rehoboth and I just Learned this, maybe two years ago, because that's the, the beach that I go to with with my family most summers is that not only do you have the, the Rehoboth Beach running company, but you also have Charm City running, which I know has had several stores in the Maryland area, so it's cool that they're in Rehoboth as well, so lots of great options for you. Actually, it's where I just bought my UFOs a couple months ago.
Speaker 2:But so let's get to the race itself. You know, tell us about the course and and some of the highlights that that you see along the half marathon.
Speaker 3:So you start off running down some streets in Rehoboth and you run to the start of the boardwalk and you're gonna run the whole length of the boardwalk, which is fun a lot of crowd support, a lot of puppies to pet and you run into K Penlope and Park and then you run on to a A trail which, if you're not prepared for, can probably throw you a bit.
Speaker 4:I agree.
Speaker 3:Yep, it's like what would you say, greg, three miles out on back on a trail or longer.
Speaker 2:Yeah, I would say it's a good fucking a grant. I did the marathon so at that point I was officially over it and was just walking, because it was so muddy and swampy back there that I had no interest in twisting an ankle before dopey last year. So I just, you know, surrendered at that point. But yes, if you're not prepared for it, because it really doesn't indicate it on the course map. So you know again, if you don't know about it it can take you by surprise.
Speaker 3:Right, so it's a little. It's a combination of road running and trail running. Like I said, the crowd support was great. The runners support by I Think it's the seashore striders who put it together is very good. There were a lot of water stations, a Lot of friendly people and very much galloway friendly. I thought like I didn't feel like I was in a crowd of people who wanted to run past me, who or who were annoyed by me stopping, because you never know when you're in these other bigger races.
Speaker 2:No, it's interesting that that you, you know you mention all that because you know I definitely want to get back down to Rehoboth to run this race and and I remember after running the the marathon last year, you know, I had said to my I like I want to come back, but I actually I think I would just want to stick with a half marathon, because you know you're always changing scenery, where, when having to split off for the marathon last year, you spend even more time in Cape Henloop in Park, and I ended up getting lost.
Speaker 2:Because again there wasn't a lot of people and everything like that. So I would like the fact that you know more. Condensed and always changing scenery and and again.
Speaker 3:Less opportunity to get lost, yeah right, yeah, the beach, you have the park. I mean, although the trail was a bit, you know, like I said, it was a little Treacherous of points because it had rained the day before so you had to run around a lot of mud puddles, so you were in the woods a bit. A lot of changing scenery, a lot of people out there are supporting with signs, and dogs and kids.
Speaker 2:It was just a really good time and the metal this year looked great, you know, very beachy theme, you know, with the, the inner tube and everything like that. So very, very cool. But I think, to wrap up this spotlight though, let's you know, let's talk about after the race, because to me, what makes Rehoboth such a special place is that To me, I think, it's a quintessential beach town where you have the boardwalk, but it's not too big, but there's lots of fantastic shopping and dining that is extremely walkable from the boardwalk, and the hotels and all the rentals and everything like that. So what did you do post race to celebrate?
Speaker 3:So post race we had. They give you the wristband for the tent. They have a huge tent with food and it's like a brunch spread. You had everything from breakfast to lunch items in there. Me and my friends walk through got something to eat. They had chocolate milk. They run me over with their Cartons at the like right near the finish line. They had Coca-Cola for those of us who love our coke when once we cross the finish line.
Speaker 4:Yeah yeah.
Speaker 3:So we sat together, me and my friends, and we ate from the buffet that was served Then. After that we were kind of in a rush to get back to the hotel because quite a few of us were doing the Santa Bar Craw.
Speaker 4:I was going to ask. I was going to ask about that.
Speaker 3:Yeah, it's a really good time. You get to dress cities either. Well, no, you don't have to, but a lot of people dressed as an alfarist Santa and you make a donation To toys for cats I believe it was and you can either donate a toy or donate twenty dollars, and you got on the bar crawl and it was a really good time nice, awesome.
Speaker 2:Did you hit the purple parrot by any chance?
Speaker 3:Of course, excellent. I have to look for purple parrot when you're in Rehoboth good event.
Speaker 4:Dana, what's next on your race calendar?
Speaker 3:So I've decided to tell. I'm not sure if you saw, but I said that I was under trained and under Arish and I paid for that this time. I've never experienced calf cramps like Charlie horses in my calf Suffered through about a mile of that. So lesson learned you have to feel right, not just the night before, for like the week or two leading up to it. Yep and you got to eat those bananas.
Speaker 4:Or something. Yes, you're right, you're right exactly.
Speaker 3:Well, what's funny is, when my legs started cramping, I immediately had a flashback to the last few weeks. I've thrown out quite a few bananas because, for whatever reason, no one in my house was eating them. I shouldn't fit.
Speaker 4:Mm-hmm, mm-hmm. All right word to the wise. And again, that's something we touched on with Jeff earlier and we're going to talk about In depth next week. So it's, it's awesome, it's a good segue.
Speaker 3:Yeah, and Chris and Kristen at run dopey. She got me through dopey last year Just with her little tips and things like that. But next on my list is I was going to do Broad Street, but that's my daughter's due date and it's my first grandchild, so I'm not gonna sign up for it. I think I'm gonna take it easy, let my body recover and Hopefully get into dopey 2025, because that'll be my success. Okay perfect and I'm gonna do bird in hand as I look forward another excellent run to hopefully, wine and dying weekend and then in for dopey.
Speaker 4:Outstanding, outstanding. Dan, thank you so much for spending your time with us and we look forward to seeing you down the road.
Speaker 3:Thank you so much. Guys, have a great day.
Speaker 4:Thanks, diana. Let's see who else was that event running the marathon. Our friend, the Camden County runner, jack Jack, was there. Jack says not exactly his best run, but this was an Extremely well organized, well put together, well run race that he would recommend to anyone.
Speaker 2:I'm surprised it was he getting tired of running the streets of New Jersey, of Camden. County, New Jersey and needed to go down the Delaware.
Speaker 4:Yeah right, I mean that makes sense, doesn't it? It does, yep, all right. So Jack did the marathon running the half. Grace was there. I think we mentioned that. Diana saw Grace there. Grace started out with the two hour and 30 minute pace group. Then she moved forward a little bit, finished with negative splits and her last mile was her fastest mile of the race. That's awesome, great experience. Delaware is now checked off her list of halves in all 50s dates. Well done Grace. Ali without an E, she was there a little bit nervous about this. One ended up feeling great. The whole race around mile 10 Ali realized hey, I'm gonna be pretty close to setting the PR. Still a gas in the tank and that's awesome If you've been doing the training. You still got gas in your tank at mile 10. So she pushed herself just a little bit PR'd by two and a half minutes.
Speaker 1:Way to go, ali. I just want to say Ali and I haven't been working that long together, but I'm a really proud coach to see her get that PR. We worked a lot on mental training before her half marathon, so great job, ali. I'm proud of you.
Speaker 4:That's cool. I wonder, alicia, did you help her out on this one? She's got halfway in the race. She looks down.
Speaker 1:There's a $20 bill on the ground win-win right, I always look for money, so I've never found $20, so I was really jealous of that. But yeah, she's able to find that as well.
Speaker 2:So I wish I could have found $20 in the rain last.
Speaker 4:I mean, I mean our buddy Brittany picks up coins. She doesn't pick up Hamilton's. Is it Hamilton on the 20? I don't know, I don't. I don't have that many 20s anymore.
Speaker 5:Jackson, it's Jackson Jackson.
Speaker 4:Thank you. Thank you, let's move on. Let's move to Memphis, tennessee, the st Jude half marathon. Amy, amy loved the race. Of course, the crowd were amazing and this is for a great cause. Amy ran with her sister, katie. Katie Running her first half marathon, pr. Katie, don't know if you're listening, but this bill's for you. Amy says this one's a good one. She's looking forward to doing it again next year. Maria, who was there, says almost exactly the same thing great race, great cause. Also, the pickle aid Station.
Speaker 1:Yeah, that's awesome. I would love to have pickle aid stations at every rate.
Speaker 4:Yeah, yeah, I'll bet you would. I Don't know. Sounds like fun. Middlebird, florida, the Festivus 12 mile Trail race. A little bit early for Festivus, but that's all right. Nothing wrong with that. Multiple distances in this event. Melissa did the 12-miler three loops on a trail for the 12-miler muggy day. Yeah, it was muggy in Florida over this last weekend. This particular race, the 12 mile, had a start time of 10 am, so it's getting a little warm still. Really good race, great aid station, tons of food, wonderful volunteers. Recommends it and we'll definitely do it again next year. Even though she's not a big fan of trail races, she liked this one.
Speaker 2:Can you imagine if you had an aid station that was specifically for the airing of grievances?
Speaker 4:I Love it, man. Yeah, the air you.
Speaker 5:Like what's the metal for that that thing look like is it a pole? It's a pole, aluminum pole, no, no tinsel, right?
Speaker 4:Oh, I don't, you know, that's what. That was a serious question, I don't know. I didn't see okay. That would have been perfect, though, if the metal was on aluminum pole. I'll have to go look again. See Melissa put that one up there. Let's move north of the border. Ottawa, canada, the Santa shuffle 5k. Tara Tara said that it was the perfect setting For a Santa shuffle because it snowed. Yeah, her pictures are all right yeah.
Speaker 4:Yeah, I hardly remember what snow looks like. She did the rest of her long run. You know long training, 15 miles for Tara this weekend. She did it before the 5k and Snow was coming down during that early part of her run so her sparkle visor helped keep the snowflakes out of her eyes and eyelashes. I it's been a while, but I do remember that snow getting stuck on your eyes. Ah, it's all right, Tara, you did good. The race 13.1 in Durham, north Carolina, brian. Brian fought. This. One ran through the streets of Durham, but no Runs on a secluded trail. That's what he gets for. I'm going to use the phrase pulling a jack.
Speaker 2:I was gonna say the exact same thing.
Speaker 4:We can do it because she's not here to defend herself. Not looking at the course map prior to the race he had a Christmas party the night before, fell off his normal run, walk run intervals, fell in with a Galloway 40 20 pace group, ended up finishing with the Pacers and, despite all of the problems, shaved two minutes off of his old PR and set a new one. Nice, brian, way to go. Megan was with the New York Roadrunners Ted Corbett, 15 K in Central Park, new York, great weather in New York City. She knocked out a six-minute PR. This was a 9 plus 1 event and that's unique, I believe, to the New York City Marathon where if you run 9 New York Roadrunner events, you get guaranteed entry to the next NYC marathon. So she's qualified for the 20 24 New York City Marathon.
Speaker 5:I think it's nine events and one.
Speaker 4:Volunteer. Oh okay, john, thank you, that makes sense. Nine plus yeah.
Speaker 4:Yeah, that's good. So thank you for that, but Megan's in, so she'll be running. We won't see Megan at wine and dine next year. She'll be in the city, in the Big Apple. Let's go to Winston Salem, north Carolina, for the mistletoe half marathon. Mark mark made a last minute entry into this event in lieu of his 10 times one mile speed work that he had on his schedule. So he substituted didn't necessarily substitute, he did the 10 times one mile speed work, but he did it within a half marathon. Nice course went through several parks, several neighborhoods, through the Wake Forest University Campus. I imagine that was pretty few more hills than he expected, which made the speed work kind of tough. The one mile speed work. Even so, mark, whose speed is increasing I think by the week, knocked out a 12 minute PR.
Speaker 2:Hey congratulations.
Speaker 4:Yeah, 12 minute PR and a half marathon, almost a mile a minute. Nicely done. Mark marks another fellow will hear from. As we get closer to Dopey weekend, marathon weekend, disney World marathon weekend, mark is becoming a tradition now I'll explain later. Out in California, the Santa Monica to Venice Christmas Run 10k. Jackie. Jackie had a great time using this. 10k is a training run. Jackie asks Rhetorically what's better than running at the beach and high-fiving Santa Claus at the finish line? I Don't know that. That sounds pretty cool.
Speaker 4:A big event in Orlando, florida this week the O you see half marathon. We had a bunch of rise and runners there it was. It was pretty warm and muggy and a lot of folks who did our Florida races commented on that, which was a shame because Going into that weekend we had several days that were ideal for running. The dew point was down, the temps were down, but they came back up over the weekend. So let's see who was there. Jared was there. Jody Mary went out in what she calls party pace and enjoyed the whole run. I can imagine Mary doing that entertainment and a surprise friend mid course cheering her on. The surprise friend was Santa Claus. Let's see. Lara was there. Patrick went with the 245 Pacer. They got ahead early. That 245 Pacer did Set the pace a little quick at the beginning so that when the Sun came up the group was able to slow down and still stay right on track. Now, even though Patrick's finished a marathon, this was his first official half marathon. So as his first official half marathon, that's got to be a PR Way to go. Patrick and let's see, michael was also at the OUC half marathon, fayetteville, arkansas.
Speaker 4:The Fayetteville half marathon and 10k, lena Lena's. For the last two years Lena's been third in her age group. She decided let's get rid of the pressure this year. Just turn my watch off, don't even look it, just go out there, have fun. And she had a great time. She talked to every volunteer she came across, one she knew fairly well, so she chatted that friend up for a minute or so, finished the race with a smile, just noticed that she was nine seconds faster than last year and finished third in her age group for the third consecutive year. Lena, that's fantastic Way to go. Way to enjoy it and still have a great race In Montreal, canada, the Santa's shuffle 5k and was there.
Speaker 4:Ann ran with her son. This is her son's longest catered training run on his way to the Disney World 5k in January. Perfect weather for a Christmas themed run One degree Celsius with light snow Sounds chilly, but it can be nice. When it's sunny, like that it can be, it can be nice. Glad you had a good time. Glad your son enjoyed it. Look forward to seeing you in January.
Speaker 4:Moving from the one degree centigrade race in Montreal to the Jingle Bill run 5k at the Moanalani Hotel in Waikatoa, hawaii, where I'm pretty sure it was more than one degree Celsius, carolyn Carolyn says you drink a longboard lager at the start and one at the halfway point. Now Carolyn posted a photo at the beginning. She posted a photo at the halfway point, said she couldn't finish the beer. What I didn't see was a photo of Carolyn finishing the race. So I'm going to assume that she did and finish this one out there in Waikatoa.
Speaker 4:In Bozeman, montana. The Santa Run for Education 5k. Leslie, her daughter and her two grandchildren mostly a walk still had a good time. They got to meet Santa and Mrs Claus at the finish line. Cookies and Cocoa afterward. That's how a Santa Run should be.
Speaker 4:In Binghamton, new York, steve and Brenda ran the Ugly Sweater 5k. Steve had one heck of a sweater and hat, and I asked him if there was an award for the Ugly Sweater. He said there was, but he doesn't know what the results are yet. If Steve didn't win this one, I want to see the one that did. Anyway, temps were in the 50s Okay for sweaters, that's okay for sweaters. When you're standing around, it's a little warm for sweaters while you're running, though. The theme for this year's race was Santa versus Team Grinch Cool spinning medals and a running shirt for the team of your choice the Santa team or the Grinch team. Now, steve, in addition to this really spectacular ugly sweater, ran with his Rise and Run wristbands and bibboards and knocked out this 5k in just a little over 27 minutes. That's moving, I'm telling you guys. There's aerodynamics in these bibboards or something I don't know, and there's is a good luck charm in the wristband, but they seem to be working, steve. With this run, steve completed his goal, his personal challenge at least one race per month, but this now is the last one until we see them at Marathon Weekend In Muscogee, oklahoma, usa.
Speaker 4:The old Oki from Muscogee no, joe's not really an Oki from Muscogee, joe's really from Arkansas, but Joe was at this event, the Garden of Lights 5k in Muscogee. Two of the three Amigos were there, with support from Allison and Sherry. Joe's Amigo buddy, gary got a first place age group and Joe got a third. Beautiful lights on this run, one very challenging mile long hill and in a 5k, a mile long hill is a big deal. It's a third of the race, right? Yeah, it is. I don't know where it came in the race but yeah, that's a significant portion of the race.
Speaker 4:Sharon and her 10 year old son were in Reston, virginia, running the Run with Santa 5k. It's a long story but basically Sharon's son convinced her to go to this one because Sharon had done 12 miles training the day before. She is raising a serious Galloway runner who decided on their game plan for this race. Now, this is pretty cool for a 10 year old 60-30 for the first two miles of the 5k. Then, if you feel good, let's reevaluate for the last mile, which is what they did, and switched to 90-30 after mile two Pretty cool. At the finish Sharon's son took off. Sharon couldn't keep up with him. At 10 years old he's focused on breaking a 30 minute 5k, which is really impressive. Now he's not there yet, but he's pretty close. Sharon's been running a race a month. Her new goal now is to run a race every month with her son. I think that's awesome.
Speaker 4:Westminster, colorado, the Fa La La Half Marathon. Sia used this as a catered training run. Needed 16 miles total, so warmed up with three on the treadmill, lots of folks in costume for this one. There was a costume contest and again the photos on Facebook. Sia's costume looked great. She wore one she's worn before at Princess. It's a winter slash, christmas kind of bell outfit. Looked really great, had a cape and very pretty. Doesn't know if she won the contest Again. Hopefully we'll find out later. She did well for the first half of this race, but the second half is kind of rough because the wind really started to blow and she's running directly into it. Isn't that always the case? When the wind starts to blow? It's blowing right at you. She channeled her inner Elsa when running into the wind, but her words now, man, did it suck, especially with that cloak she was wearing, which was operating kind of as a sail at this point. Still, nice finish, solid time, cute metal Sia, wait, wait a go.
Speaker 4:Amy was in Orchard Park, new York, for the Holly Jolly 5k. She needed to finish her PR streak for the year by PRing a 5k. This one was kind of a smaller neighborhood type of race, still fun and she did it Got a five minute PR in this 5k. Now, in her Facebook post, amy blames Jason for this. I don't know what she's blaming him for for, but hey, whatever you're doing, jason, if it leads to PRs, can I blame you also? That would be great.
Speaker 4:Lizzie was in Panama City, florida, for the Panama City Beach half marathon. It poured rain at this event. Nevertheless, mile five, she realized how quickly she started and that she might even be able to set a PR despite these conditions. So even with all this barriers, she got her very first sub three hour half marathon and PR'd by 16 minutes. Way to go, lizzie. St Charles, missouri, the Santa's North Pole Dash 5k. Chris and his wife Molly ran a good race top third of all finishers, way overdressed for the weather. He had a reindeer Santa hat on that he says is going to need a lot of febrile before he has to get a chance to wear it again. We will hear more from Chris later on in the race report. We had a weekend long event in Lake Placid, florida, the Central Florida Spartan trifecta weekend. It was a 21k on Saturday and a 10k and 5k on Sunday. Total of 75 obstacles in the three races and I saw some photos from our two friends who ran at, taren and Julie. These were significant obstacles. Taren put some videos up there.
Speaker 2:Oh, my goodness, I got to say because I messaged Taren throughout the course of this entire weekend. Number one it's impressive that she runs these races. Number two she deals with all of these obstacles and then still has the energy and the fortitude to capture video of herself while doing it. It's just so damn impressive. Although probably the one challenge that she did not mention following her Instagram stories this weekend, I think she was trying to make a connecting flight back home and she had like five minutes to go and she essentially had to pull like a home alone, run, run, root off to get from one gate to the other and again still had time to take video of herself, which was really impressive and made it to the gate with like a minute to spare.
Speaker 2:So way to go, Taren. You're a true inspiration to all of us Way to go.
Speaker 4:Our friend Julie was there too. Julie has a support group that helps her through these. She had full support on the wheelchair and just a bunch of amazing folks. So she did the two events in the one weekend. Her big wins from Saturday completed every obstacle except for the dunk wall, walked the full swamp with support and man, it was a swamp. I mean Teran's videos golly, what a mess. She walked half the sand sandbag carry with support. She, she carried the sandbag. She had some physical body support for that one. Then on Sunday she conquered the slip wall solo. I saw pictures of Julie doing that, said the wall was dry but thanks to the support yesterday she learned that she's got the tools to try it. And she did Julie's next big event, her 50th half marathon on her 50th birthday at Walt Disney World. So, taren and Julie, way to go you. I hope you enjoy those. You're not going to see me at one of the Spartan events.
Speaker 4:Let's move to Sunday, the rock and roll marathon, san Antonio, texas. Jennifer doing her first full marathon. Jennifer, congratulations, you are a marathoner and that means you set a marathon PR. Jennifer notes that having the men and women that serve our country out supporting the runners. Being able to thank them as she ran through Fort Sam Houston was really awesome. Then our friend and run Disney race announcer Carissa was there to call her name as she crossed the finish line. That was a treat. Top it all off, this race, the marathon, for Jennifer mark the successful completion of her dopey sim and we've talked with Jeff and mentioned it a couple other times tonight how important and how cool that is to knock out that last dopey sim. So, jennifer, for a bunch of those things, for your first full, for your PR and for your dopey sim Congratulations.
Speaker 4:There was a Christmas town dash in Williamsburg, virginia. Sarah, Liz and Hannah were there. There was a local running group called the Speedsters who put on a 5k in the Charlottesville, virginia area. I mentioned this one. David ran. It said it was a foggy day. David ran this 5k in under 19 minutes Wow, whoa. Just a tiny bit over six minutes a mile and he wanted to express his gratitude for this great group that supports him and the great coaching he got from his coach, mark David. Way to go.
Speaker 4:In Indianapolis, indiana, the Santa hustle half marathon, caitlin had a great run. The first half of the course is really narrow, two across didn't allow any room to pass anybody. That can get kind of aggravating. But the back half was along a canal, was very pretty. Caitlin says I'll take it because I got a PR out of it. All right, caitlin, way to go. Let's go back to California Indian Wells, la Quinta, the Ironman 70.3. Yeah, it's a triathlon but it contains some running and Kristen knocked that one out. Congratulations, kristen. That's a big deal.
Speaker 4:In West Hartford, connecticut, the blue back mitten run Sue, 14th time this event has occurred. 14th time Sue has run it. To commemorate, she wore her shirt from the initial run in 2009. Always a special race for Sue with her friends and family, so many familiar faces. Her last race of 2023. I don't think this was a new Connecticut town for Sue because she didn't mention increasing that number, going towards number 169. She's still doing really well. I think she's 20 or 30 away from completing all 169 of them. We'll hear from Sue next year on that, I am sure.
Speaker 4:In Gloucester mass to happy holidays. Half Marathon Lauren was there. The St Louis Missouri hot chocolate 5k Kate, cold and hills. That's it. That's her report. No, no, no, only kidding. She didn't realize how big the crowd would be. The hot chocolate runs draw a pretty good size crowd. Her favorite part here was ending the race behind a group that leads the cheers for the St Louis City soccer team and singing one of their chants across the finish line. Very good, katie. At the same event, chris was there and his wife Molly. Chris ran the 15k, molly the 10k and Molly PR. You betcha, chris beat his goal time by four minutes and again finished in the top third of the racers in this hilly event In a battle.
Speaker 4:Rouge, louisiana, the Our Lady of the Lake Tiger 10k. This is one that finishes in Tiger Stadium, the home of the LSU Tigers finishes right on the 50 yard line there. A bunch of folks were there. Emily got to run where she works. Finished in the stadium. 60 degrees at the start of the race, overcast skies that's good conditions for running in Louisiana. Great conditions meant that she PR'd by two minutes with a finish time of just a tiny bit over 50 minutes. A great 10k. Way to go, emily. Allison says this one is her favorite race. Well, next to Disney races, of course. Way to go. Allison. Kelly 5k with her kiddos Usually do the 10k, but the kids wanted to go this year. Her boy is an Arkansas fan so he wasn't really excited about finishing in the middle of Tiger Stadium. Stevie was there. Stevie says that when her alarm went off at 4.15 in the morning she said to her husband we are not doing this race ever again. 4.15?.
Speaker 4:That's a long drive she had a long drive.
Speaker 2:I think she had a sleeping in.
Speaker 4:Yeah, yeah, yeah, for Disney time. It is it sure is, I think? I'm not sure. I think she had like a 90 minute drive, this one. But they had time to get a real breakfast. Long drive to Baton Rouge, met up with some run Disney running buddies and paced to negative splits in the event. Nicely done, wound up grabbing frozen mimosas and chips and salsa. Breakfast of champions. Oh no, that's right, they already had breakfast, but it was still in the morning. Now, post race, would she do it again? Oh heck, yeah, absolutely. That's the way we are, isn't it? Never again. Ah, I was just kidding.
Speaker 4:Next event for Stevie dopey yeah, if you thought 4.30 was early, elizabeth was there. Elizabeth did the 5k Great race and she loved running through the stadium. I imagine that's a lot of fun. Speaking of loving the races and wishing we were there, michelle and her daughter Ariana finished the Castaway K5k. They were on the Disney wish Bahamas weather. Of course, hot and muggy is always hot and muggy at that thing, but nice photos. Both finished, both had their medals. I hope you had a great time on your cruise. I'm sure you did.
Speaker 4:Owings, merlin, the Jingle Bell Jog 5k. Curry and Andrew said it rained so much Saturday and overnight that the trail for this was a swamp. Under normal circumstances, carrie'd be okay doing a mud run, but with it being so close to the Walt Disney World Marathon weekend, she decided not to push it, not to risk injury. Smart move. The folks that did run had fun, despite the conditions, found a unique Christmas tree in her town, on the Chesapeake Bay, during her six mile run on Saturday. Catherine was also at this run Wrapping up.
Speaker 4:There's an organization that I must admit I don't know much about, but I've been reading on our Facebook pages folks talking about the girls on the run and it, as far as I can tell, it's an organization for third through fifth grade girls. They have volunteer coaches and volunteer running buddies adults and they train and do 5k's in and around their various schools. So I'm not sure exactly where these two ran, but Jenny and Christina both finished one of these events Jenny as a running buddy and Christina as a coach and in doing this Christina actually set a new 5k PR time. So that's pretty cool. Just got one more to mention from last week. Our friend Vanessa finished the Seattle marathon. I didn't want to let a marathon go unnoticed. Good job, vanessa.
Speaker 5:I know Thursday is the day that people will be getting their hopefully their acceptance emails for the Chicago marathon. So you guys, good luck on getting into that marathon.
Speaker 2:Yeah, fingers crossed everybody.
Speaker 4:Good luck, friends. Thanks, john, appreciate it. Well, that's it, my friends. Episode 115 draws to a close and we draw another week closer to marathon weekend. My friend and if you run you know you are our friend Thank you so much for joining us. We really appreciate it. We hope you enjoyed this episode. We hope you got a bunch out of listening to Jeff and Barb I know I did. I've heard from Jeff in particular so many times and yet every time I listen, by golly, I learned something new and I can't say how much I appreciate that. No zoom this week. Next week's a Zoom week. I hope we get a chance to see you there and until we meet again, happy running.
Speaker 2:The Rise and Run podcast discusses general information about Run Disney and is in no way affiliated with Run Disney or the Walt Disney Company. Any information or advice discussed on this podcast should not be considered medical advice and should always consult with your healthcare provider or event organizer.