117: Race Nutrition With Devon and Kristin: Plus Course and Event Guide Highlights

Strap on your Santa hats and tighten those laces—our festive special is here to deck your runs with boughs of holly and heaps of handy tips! A merry band of running aficionados, including the return of nutrition wizards Kristen and Devon, are lighting up your holiday runs brighter than Rudolph's nose. We're delivering a sleigh full of insights on everything from runDisney event strategies to mastering your marathon nutrition and hydration—no coal here, just pure holiday running magic!

We share celebrations of Lori's race against Beethoven, Greg's adventure at the Frosty Looper, and Bob's 70th trip around the sun. From mapping out expo arrival plans to dissecting race maps and course changes, we're your jolly guides through the most wonderful time of the year for runners. We even sprinkle in post-race recovery techniques to keep your festive spirits high and your muscles merry. Whether you're gearing up for a race or sipping cocoa by the fireside, our stories from the Dashing Through the Lights 5K to the Santa Hustle will fill you with community cheer and a dash of inspiration.

Ho-ho-hold up, there's more! We're not just caroling about races; we make a special visit with Jar Oxandspoon to hear their latest Christmas cheer.  With our guests offering their seasoned experience, we'll ensure your running wishlist is checked twice for optimal performance. So come join our Rise and Run family for laughs, motivation, and a holiday high that'll power you past those finish lines. Let's jingle all the way to a joyful New Year filled with personal bests and incredible running tales!

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Dopey Strong Facebook
Jar OxAndSpoon You Tube
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Rise and Run Podcast Facebook Page
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Rise and Run Podcast Website and Shop
Rise and Run Patreon
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Runningwithalysha Alysha’s Run Coaching 

Transcript

Speaker 3: 0:04

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 are listeners. Well, the alarm's gone off, so let's go.

Speaker 5: 0:36

Hi everyone, this is Kayla, your treadmill queen and Run Disney VIP, and you're listening to the Rise and Run Podcast.

Speaker 6: 0:42

Kayla, the Queen of the treadmill and our very own VIP. Thank you for that introduction. That's a record now two Kayla's in a row. We've had back to back Kayla intros. I think we had a K intro in there also, so that's pretty cool. Thanks for doing them, guys. We appreciate it. Hello everyone, episode 117 of the Rise and Run Podcast. We are so happy that you are with us on what is, in effect, our Christmas episode this year. Merry Christmas is just a few days away. I'm Bob and I'm here tonight with Lexie. Hello With Jack. Hi.

Speaker 8: 1:30

With Ally, make the yuletide gay friends.

Speaker 6: 1:34

Got it.

Speaker 4: 1:34

Ally With John. Hey, how you doing With Alicia? Hello.

Speaker 6: 1:40

And with Greg Ho ho ho.

Speaker 9: 1:43

Ho, ho in your feet, my friend.

Speaker 6: 1:46

Happy holidays everyone. We hope you're getting ready to have a wonderful holiday time. It's kind of funny when we get this close to marathon weekend, I think, yeah, we just got to get these holidays out of the way and then we can get to what? Get to marathon weekend, Get this. You know this New Year's stuff. Come on, let's get this out of the way.

Speaker 3: 2:05

Well, and actually before we go any further, we need to wish someone an early or late happy birthday.

Speaker 8: 2:13

Oh thank you Happy birthday, bob.

Speaker 6: 2:16

Happy birthday. Thank you so much. Thank you, Thank you Sunday. Sunday marks the end of trip number 70 around the sun. Yeah, this is getting old.

Speaker 3: 2:28

I only had you pegged at 36, bob.

Speaker 6: 2:31

Yeah, right, I appreciate you, Greg. Thank you guys, I appreciate it. I'm looking forward to changing my Instagram, my personal Instagram name, from Bob is 65 and dopey to Bob is 70 and dopey. I've been. Someone asked me if I do it every year. I said nope, just the big ones. So this is a big one coming up. I'm excited about that.

Speaker 6: 2:54

Okay, friends, our episode 117 lineup is a good one Nutrition advice, expert nutrition advice from our friends Kristen and Devin, who have been here before Good time to have them on now getting ready for the long Disney marathon weekend. They're a great group. Hey, hang on to the end of the episode. We know it's long, when it'll probably be, but hang on to the end. We have a Christmas present from our friends Jar Oxen, spoon, always entertaining and worth hanging around for. In the race report spotlight, our friend Lori challenged Beethoven and one. Hang on to hear about that. My friends, if you enjoy the podcast, please share us with your friends. Introduce them to the family. You've been doing a great job of it. We appreciate it. The family continues to grow. It's going to get even bigger, I'm sure, after this next weekend, but we love sharing, we love growing, we love having all of you with us.

Speaker 6: 4:06

Remember to follow us on Facebook Rise and Run Podcast. Instagram is Rise and Run Pod. Check out our YouTube channel, the Rise and Run Podcast YouTube channel, and visit our webpage, riseandrunpodcastcom. That's pretty cool. Rise and Run was in that sentence five times. That's not bad, you got it. People got to remember. Repetitions are the key to memory. Look, if you've got a question, a comment, a race report and we got one this week. We got a race report phoned in on the hotline. Maybe you want to introduce an upcoming episode. You can call us. 727-266-2344 is the number you can leave us a recorded message. Friends, the Rise and Run Podcast is sponsored by our good friends at Magic Bound Travel. Magic Bound Travel is a place to go for all your run Disney travel needs. I think it might be time for me to get in touch with them about that Disneyland event in September. I know they always advise us get those hotel reservations in as soon as you can. Magic Bound's the place to go. Magicboundtravelcom is the website. Check them out, jack. What's new on the YouTube channel?

Speaker 10: 5:24

Yeah, this coming week we're going to be, of course, because we're talking about the Race Guide for Marathon Weekend. We will be going ahead and doing a YouTube version of it as well, and expect the following week to be about Disneyland. So go ahead and check it out.

Speaker 6: 5:43

Thanks, jack, good stuff there. We have an Apologies and Alibis section. I'll start with the first one. I was kind of trying to be funny. One of our friends said that they PR'd for the first time and I went well, yeah, if it's PR, it's got to be. But I get it. They were being right and I felt a little bad when I heard it. I wasn't. Yeah, I didn't come across as I wanted to do. I understand that the first time you're at a race or something, you can PR or PR at a different distance. So good stuff, congratulations on that.

Speaker 8: 6:18

There's another quick Apologies and Alibis that I didn't realize until I was listening to the episode. A couple weeks ago, our good friend Kate and Patreon member, we said you were from Chumpsford, new Hampshire. Now I know that's not true because I grew up in Chumpsford, massachusetts, and that's where you are, and so have a Sally's ice cream when they open up for me, okay there you go.

Speaker 6: 6:43

You know what amazes me, the number of times that I listen to the episode and I'll go. Did I say that? Right? And it'll go by. Nobody will catch it, and so that's why we've got an Apologies and Alibis segment. We don't overdo it, that's good. And let's talk training Marathon weekend. We know by now marathon weekend is just about upon us. It is in fact a mere two weeks away. Now we'll talk a little bit. We know that the long simulation run is behind us Now, whether you did it last week or the week before you're down into the shorter distances, don't quit on those.

Speaker 6: 7:28

This weekend your long run is six miles. Don't quit on them, don't go. Okay, I did the long one. Now I'm just going to relax until marathon weekend. No, keep those leg muscles strong and fresh and finish out the training. You've done such a marvelous job so far. Don't quit on it now. But two weeks to go, we'll see you real soon. One more week, three weeks still. Disneyland. We're in week 15 of training there. Four miles and a magic mile. Four miles including the magic mile for Disneyland training week 15. And we've got all the training schedules up now. Princess is in week nine three miles with a magic mile and introducing the training plan for springtime. Surprise, at least for the challenge and for the 10-miler. It is week one and we are 15 weeks away from that race weekend. Your distance there is three miles. Since we're talking training friends, I talked about doing my Dopey Sim last episode because I was a week ahead due to racing schedules. Who did Dopey Sim this weekend? Or something like it?

Speaker 1: 8:46

I'm not doing Dopey, but I did my marathon simulation last Wednesday, so after we had recorded. But now I have finished it and I did 23 miles and I was a little apprehensive going in because I've had some pains here and there and I did have those throughout the run, but overall I finished and I felt great. I listened to an audiobook actually about ultramarathon and it was great. I picked a path that was through some paved trails and it went along a lake and I'm very grateful that Minnesota has not had a lot of snow this year and had warmer temperatures than normal, so I was able to be outside. So that was great.

Speaker 6: 9:31

Good.

Speaker 1: 9:32

Yeah, yeah, yeah.

Speaker 6: 9:33

That's good. Yeah, yeah, good job, alicia, I'm glad you were able to have a side too. It was an awful lot of running to do inside or on a treadmill.

Speaker 1: 9:42

Yeah, I did that last year.

Speaker 6: 9:44

I mean. I did it, but I like this way better. You got it yeah.

Speaker 3: 9:50

I also had a simulation this weekend doing the 10K and the half marathon for marathon weekend. So mine was a six mile walk followed by a 17 mile run. And the reason why I had to do 17 is because I told Coach Twiggs that I have a quasi time goal for the half marathon, even though I'm only like quote unquote racing the first half of it but the one. We'll get into details of my long run later on in the race report. But I think the one thing that I've learned during these simulation weekends is I think the walk is worse than the run. Really it can be taxing on your body and in theory it shouldn't be as taxing on your body as the run walk.

Speaker 3: 10:42

But in terms of the mental game I struggled more during that six mile walk, you know, trying to keep up my pace because you know I'm trying to channel my inner Bob. I know I don't have 15 minute walking legs but I know I can get like maybe 1545 or something like that. So to keep that going but not get bored with just the same repetitive motion, over and over and over again, usually eats away at me, oddly enough. I don't know why, but you know now I know for the future of you know different strategies I can employ. You know, during the walk as opposed to you know the run, walk, run. So but yeah, it was, but it's done and I'm very happy and I'm ready to hit the taper crazies for the next two weeks, but thankfully we have the holidays to distract us from the taper crazies.

Speaker 6: 11:30

So spoiler alert Greg is an overachiever and Greg 15 minutes of mop. That's just warming up. Come on, it's not you know, at some point I think we'll cover that Maybe. Maybe, if I get any good at it, I'll help, or Jack will help me out with the video on on walking and let's see how we can do with that. All right, good stuff, guys. So training continues and we're proud of all of you and we're proud of you out there who have done this. Keep it up Now you're doing great. I know I sound like I'm trying to be a cheerleader, but I mean it. We really are proud of you. We've said it since June. The hard part of this is now behind you. The rest of it is just easing into the weekend and then enjoying the weekend, and you will a speaking of the weekend.

Speaker 6: 12:23

The expo guides came out for both Disneyland and Disney World. Let's take a look at them. We don't want to spend a whole lot of time, but let's take a look at the guide and we'll talk the Walt Disney World Marathon weekend first and we'll take a little break and come back and talk the Disneyland guide. Let me start out real quick with information on the expo. If you are new to all of this and you have questions like how do I get to the expo? Well, number one if you have a vehicle, you can drive. But if you were staying in a Disney resort, it's pretty easy to find information on shuttles to the expo. They'll be in the lobby. You can ask a cast member if necessary, but there's shuttle transportation to and from the expo.

Speaker 6: 13:15

Expo starts Wednesday, of course, this week because we've got four race events, as opposed to most weekends that have only three. So the expo will open on Wednesday at 10 am and run till eight that evening. Now Wednesday is the day where, if you want to buy the run Disney merchandise now that's specifically the run Disney merchandise you need to get into the virtual queue. You do that on your my Disney Experience app. It should open for you to join at 8.30 in the morning and again, remember, the expo opens at 10. You have to be and I keep joking, they need to put signs up on Interstate 45, interstate 45, interstate 4 to tell you when you were within 45 miles of Disney World, because you have to be in that radius to get into the virtual queue. But that will give you an entry group for the run Disney merchandise. If you haven't been there before.

Speaker 6: 14:14

You're going to do three things, basically. You're going to walk up to Hill and go into the building up top on your left and you're going to pick up your bib or bibs for race weekend. You're going to come out of there and head over to what I call the vendor expo, which is in the field house and that's where you get your shirts and of course that's where you can see all of the vendors who are there and visit with our friend Pam, or go see our good friend Jeff and Chris Twigs and the other building. There's a building down at the bottom of that hill which is going to pass as you walk into the expo area at Y World of Sports. That's where the Disney merchandise is. So that's the one for the virtual queue. You only need it for the Disney merchandise. You only need it on Wednesday. For the rest of the week, on Thursday and Friday, the expo opens at 12, closes at 7 on Saturday, opens an hour early at 11. But the expo is all done at 3 in the afternoon on Saturday.

Speaker 3: 15:28

One of the changes that I noticed from last year to this year is I remember last year, because there were so many people doing Dopey because of the anniversary year, the Dopey bib pickup was in a separate area on the upper level of the field house. This year everybody is down on the same level, so that way you won't have to send people going one way and someone else goes another. Everything is going to be all open on that big floor area so you can all stay together.

Speaker 6: 15:57

That's interesting. That's good. Hey, quick roll call gang. We didn't rehearse this part. When do you plan to get to the expo, allie, let's start with you.

Speaker 8: 16:08

I will get there Friday after breakfast.

Speaker 6: 16:11

Friday after breakfast Cool, so since it opens at noon, you're eating a late breakfast. That's neat, no problem with that. Yeah, jack, why are you going to get there?

Speaker 10: 16:22

Yes, so I am driving down Wednesday morning. I might try and leave early enough that I get there early afternoon on Wednesday and then go to the expo Afternoon on Wednesday.

Speaker 6: 16:32

Cool, cool Lexi.

Speaker 7: 16:36

We are driving overnight on Tuesday because, surprise, scooby's coming with us. That's cool. He's going to go to the best friends hotel while we're running everywhere, but it's just you have to get his bib though. He does not-.

Speaker 6: 16:53

He has to be there to pick up his own bib.

Speaker 10: 16:56

I'll let him know that had some Scooby's a dog. If anybody doesn't realize that Scooby's a dog, yeah, good point.

Speaker 7: 17:03

Oh yeah, I guess Not a child. I do have a puppy. He is six months old, in case I didn't mention that before.

Speaker 6: 17:12

I didn't think it was Lexi's brother or anything. Lexi, when are you getting to the expo?

Speaker 7: 17:17

I am getting to the expo on Wednesday afternoon.

Speaker 6: 17:21

All right, wednesday afternoon Cool.

Speaker 3: 17:22

Greg, I will be there Thursday, pretty close to opening.

Speaker 6: 17:28

All right, that's which is noon on Thursday. Yep Alicia.

Speaker 1: 17:33

I like to go first thing, so even though I'm not doing the races till later, I'll be there first thing on Wednesday, that's cool. I'll get to the next one when I get the virtual queue. Get you a good queue number.

Speaker 6: 17:43

Yeah, good luck. You can let John get the queue number for you.

Speaker 1: 17:48

He's very good at that, I know he's crazy, I know he just jinxed me all.

Speaker 4: 17:53

I'll be getting to like 900 now.

Speaker 6: 17:55

Value all. When are you going to the expo, John?

Speaker 4: 18:01

I'm going on Wednesday. I'm probably going early in the morning just to try to get some stuff. I mean, it's not a park day, I can't get into the parks.

Speaker 6: 18:10

No, it's true.

Speaker 4: 18:11

I can't either.

Speaker 6: 18:12

I can't either.

Speaker 4: 18:13

I might be hanging there for a while and hanging out with everybody that's there.

Speaker 3: 18:16

Fast fingers, John. He's going to be a rope drop in the expo.

Speaker 6: 18:20

I typically get to the expo after lunch, but Becky and I may get there a little early this year. We may get there around 11 or 12. So I just say that, friends. So I don't know when you're getting there, but there you go, you can look for us. We'll try to be easy to find.

Speaker 10: 18:37

So here's the kind of general transportation information you guys for the weekend. So for the bus situation for this weekend for the 5K and 10K they both open up at 3AM. The first buses to your hotels will be at sorry, from your hotels will be at three in the morning. For the half marathon and marathon race mornings the buses will show up at your hotel at 2.30 in the morning. Also, you want to note that if you're staying at one of the hotels that has the monorails, they are not available for the 5K and 10K weekend and unfortunately which is super sad because I know I'm staying at pop century but there's going to be no skyliner for the entire weekend for the races.

Speaker 6: 19:23

Monorail is good for the half and the full. Is that correct? Yes, that is correct.

Speaker 3: 19:28

Monorail is available for the Monorail resort guests and that, just like the buses, monorail does start at 2.30. But I remember a memory that, alicia, you had a tricky situation last year with the Monorail. Do you want to give your hot tip to everyone so they don't make the same mistake that you ran into last year?

Speaker 1: 19:46

Sure. So I was told last year that I could walk to the TTC and get on the Monorail, and that was not true. So don't do what I did because I had to walk all the way back to my resort. Just get on the Monorail at your resort and do the roundabout to get to where you need to go.

Speaker 6: 20:04

All right, let's take a look at the race maps. Let's start with the 5K.

Speaker 8: 20:09

All right. So for the 5K, it's pretty much the same 5K that we're used to. It's going to go all around Epcot. One of the interesting things that I saw in this map course map was that we are now getting into the part of the races where we're no longer seeing those big walls that are up at.

Speaker 3: 20:31

Epcot anymore. Amen Hallelujah.

Speaker 8: 20:34

Yep. So I'm not really sure the map is kind of. It's a little weird what it shows. It kind of just shows us running through. It doesn't look to scale and it just has us running around in the grass it looks like. But I think we'll kind of figure it out as we go along there what we're actually running by. I don't know if we're running in front of the Moana area, if we're running through part of it or if, you know, we're just going to be. I'm not really sure. It doesn't seem to make sense, but I'm sure we'll figure it out that weekend and, no matter what, we'll be happy not to be running by those.

Speaker 8: 21:13

One of the other things for 5K is the corrals will start opening at 345 and you will have start groups and it does show you when each corral closes. So that's really nice. Check your race bibs, see what corral you're in. Make sure that you're in time to get into your corral or you'll have to move back a corral. And one thing I noticed, as well as they have some spectator viewing areas, is that new guys as far as I know it is.

Speaker 8: 21:39

I don't think I remember ever seeing that in the guides before, so that was really cool and it tells you where the best places are to spectate and what times to be there. So for the 5K, so for those that's going to be, at the start line between 5 and 6 AM and then at the finish line between 515 and 730.

Speaker 6: 21:58

All right, sounds good. How about the 10K? Okay?

Speaker 4: 22:01

for the 10K we're going to have the same thing start groups again. Times are pretty much the same as for the 5K. The start groups open at 345, going from groups A to E. E will close at start line clear. So if you don't get there for your corral time you will be put back into the next corral, back or till E if you get there really late. Same thing with spectator viewing, but the only difference is at Epcot it's from 5 to 6 for the 10K and the finish is 530 to 745. The map the map is your basic 10K course. We're just going to start around, go around the Epcot Resort area, come back into Epcot, but we are looks like we're running by Guardians of the Galaxy. Instead of cutting straight down from the breezeway, we're going to go out to Guardians of the Galaxy, back around and back to our normal finish. How about the half?

Speaker 3: 23:10

marathon gang. So half marathon. This is where things start to get a little bit more logistically tricky. Again will be start groups, but this time if you are in corral A, B, c or D, those open at 315 in the morning. If you are in corral E or F, those will open at 4 o'clock in the morning. Now this is the question I have for all of you because, again, I was the only one that was not at Wine and Dine. So, based on your experiences with the half, based on what you were seeing on the maps, do you see any like significant changes in terms of how this is set up? Because I remember you know you guys talked about with corral E for wine and dine you weren't allowed to enter that area until race start at 5 am. So the fact that you're allowed to enter now in our early, is there any any indications on the maps of how we think they're going to logistically pull this off?

Speaker 6: 24:18

I didn't see any Greg.

Speaker 7: 24:19

I haven't seen any. Our friend Ryan posted that the corrals will enter behind the reunion stage, so that was the same as wine and dine. And then the only thing, the only thing that's similar to wine and dine, was whenever it says start group open. So they have the separate start group open for A through D, from E and F, but on the maps there's no indication that there's a different place to go.

Speaker 3: 24:58

Gotcha.

Speaker 7: 24:59

Or if they, if we won't be allowed in or there's no indication to that.

Speaker 3: 25:03

Okay, I will. I will keep my fingers crossed that. You know things go a lot more smoothly than you know. I know you guys had, you know, the interesting experience during wine and dine, so let's hope that all works out. And actually it's funny that you mentioned Ryan. I know he's been doing some great breakdowns. And then, right before we started recording, also our friend Amanda, over once upon a marathon, she had some very, very good breakdowns of the whole start groups in terms of the half and and and, as Alicia will get to in a second for the full. So definitely go check those out for more in depth analysis, which is really great. Now let's talk about the course itself. This is pretty much your standard marathon weekend course. Obviously big caveat though this time is that we are not doing the three quarter of a mile walk out to world drive.

Speaker 3: 25:57

We are we are starting in the parking lot. So because of that, things are shifted around a little bit in terms of the course, mostly at the start, because we're starting the parking lot, there is going to be one of those Epcot loop ramps that we're going to have to go around before getting on to, you know, the straight shot in the world drive up to the TTC. That's happening around mile one. Once you're in the magic kingdom and you make the magical right hand turn on the Main Street USA, you know, usually it's always a thing of do you go in front of mine train or behind seven towards mine train? And for this time, to make up some distance, we are going behind it. Another thing I noticed about the course is that the food stop so whether that's going to be the honey stinger, uh choose or the sports beans, whatever they're giving out as part of the sponsorship, this year that food stop is going to be occurring sometime between miles eight and nine, where last year it happened between seven and eight. So if you are coming up with your fueling plan, make sure you do take that into consideration. And then the last thing I'll mention here is once you enter Epcot, just past mile 12, we're actually going back to the old finish of this race, which I'm really excited about. So, once you pass by a journey into imagination, you kind of make your way towards world showcase, but then you do like a quick U turn and you head back towards the front of the park. It looks like, if I'm reading the map correctly, we're going to get to run through that new area, um, where, um, you know all the trees and tables are, you know what was again encased by the walls and everything like that. Um, I'm even wondering if there will be a photo pass opportunity with the new Walt statue, which I think will be pretty cool. Um, but we do exit underneath spaceship earth and a kick out backstage by the I think they're called the bubblegum bathrooms or something like that. So I'm glad that they're able to, um, bring that old finish back.

Speaker 3: 28:08

And then, in terms of, uh, spectating, lots of opportunities, uh, for people to come out and cheer. Um, for the start, you can cheer in the Epcot rocket lot. Then, obviously, you know your standard areas of the ticket and transportation center outside of the contemporary the big one, obviously magic kingdom, on main street and I did look in the guide you are allowed to cheer on main street between five, 15 and seven, 45 AM, and then, after that point, they're going to sweep everybody out. So, the day guests can come in um, where Bob cheered everybody on last year, out in front of the grand Floridian and shades of green. That's another cheer spot. And then, for the finish, uh, it is cheering in the Epcot Eve parking lot. So, though, but those are all the uh, the highlights for the half marathon.

Speaker 6: 28:57

Thanks, greg. How about the marathon?

Speaker 1: 28:59

So for the marathon, the start groups, opening times for a, b, c and d opens at three 15 AM and E and F open at 4 AM. Um, some of the biggest course changes that I noticed are um, the start area, because we don't start on world drive, and then the area around blizzard beach. This year when we did the marathon, we came into blizzard beach and then we left the parking lot, um, and went past Coronado Springs. But this year we're going to do a course similar to what we just did for wine and dine, if you were there. So we'll be coming out of blizzard beach and then making a hard turn and going up a kind of a steep hill, um, and the course gets narrower there, and then we have a good bit of road time until we get to Hollywood studios. So just be aware of that.

Speaker 8: 29:54

Yeah, keep you emotional support sponge with you because it is a very sunny part of the course.

Speaker 1: 30:02

Yes, it will be sunny. Um, and even if it's not hot, it's. It was very sunny for wine and dine there. So, um, yeah, have those sunglasses and your emotional support sponge, I definitely agree. Um. The fuel for this one will be between mile 12 and 13, between mile 15 and 16, between mile 19 and 20, and then the chocolate between mile 22 and 23.

Speaker 6: 30:28

I didn't read it. Uh, Alicia, they say to expect the bananas at some of these stops.

Speaker 1: 30:33

I'm assuming that it's the one that's between mile 15 and 16. It didn't say specifically the chocolate either, but I just assumed that because that's where it's been before it's going to be the chocolate.

Speaker 6: 30:43

I'm sure that's true, and there used to be two banana stops. I hope so. I like that.

Speaker 1: 30:49

Me too. We'll see. For the spectating, there are specific times for these areas and since it's the marathon and there's so many, um, I'm going to direct you guys to go look at the race guide rather than tell you all of the specific times. But um, you can spectate in the Epcot rocket parking lot at the start. Um ticket and transportation center, contemporary resort. It does say for hotel guests only, but that is what it is. Um magic kingdom, you don't need a park entry. Um before seven, 30 AM and you can go and spectate in magic kingdom, the grand Floridian area, like we said, where Bob had been last year. Um animal kingdom If you have a valid park entry, you can go in there. Same with Hollywood studios, with the valid park entry, and then the Bardwalk area and finally, epcot parking lot. I guess you can go in Epcot as well if you have a park entry. So those are the spectating areas.

Speaker 6: 31:50

Right, right, they do rope off part of Epcot, so as you're coming around, there are people in the park. That's cool, friends. If you haven't been in, alicia, thank you for that. Friends, if you haven't been to this event yet, the spectators in Magic Kingdom on Main Street. They help make this thing what it is. That's an emotional moment. We're coming into Magic Kingdom a little differently than we have. In the past. We used to come in and then make a right hand turn on the Main Street. I think we're coming in directly underneath the railroad station this time. Nevertheless, my point is whether you're a runner or whether you're a spectator, magic Kingdom Main Street is something special, on the half, for sure, but especially on the marathon. All right, my friends, there we go. That's our little review of what to look for information, of course, more detailed information available in the Expo Guides. We will come back in a bit to talk about the race weekend at Disneyland, as that guide also dropped, but right now, let's visit with our guests for this week, our friends Devin and Kristen.

Speaker 3: 33:11

So we are thrilled to be joined once again by one of our favorite dynamic duos in the Run Disney community. I almost feel like this is becoming a holiday tradition to have these two on to help bring us knowledge or ease fears or dispel confusion as it relates to Run Disney Race Weekends and nutrition and fueling on the course and recovery and all that good stuff and even cross training. So we're so thrilled to have back once again Kristen.

Speaker 2: 33:49

Hey guys, how's it going?

Speaker 3: 33:51

And Devin.

Speaker 12: 33:52

Hello everyone.

Speaker 3: 33:53

Before we get into everyone's wonderful questions that got submitted, and even some questions of our own, there is one major thing that we need to talk about, and that is the launch of the Run Fit Fab podcast. I've listened to a bunch of the episodes. You ladies are knocking out of the park. I love Poo's Corner. It's amazing stuff, but just tell our Rise and Run family a little bit about what you're doing on the podcast and how it came to be Wait, wait, wait, not too much now.

Speaker 6: 34:27

Greg, it's a podcast we listen to segment. We'll have to do that later on, but yeah, we can just hit the highlights, okay.

Speaker 12: 34:34

Well, it's basically just Kristen and I chatting it up about Run Disney Girl Chat. It's basically our phone calls to each other, but everyone gets to listen in. Essentially.

Speaker 2: 34:46

It's totally selfish on our end because we were like how do we talk to each other for over an hour on Zoom twice a month? Well, let's have a podcast.

Speaker 6: 34:54

Nice.

Speaker 2: 34:55

Hey, yeah, hey, but coming from you guys, that's a huge compliment that you guys like it.

Speaker 6: 35:01

Well, yeah, I'm serious about bringing you back and we'll talk about it for 15, 20 minutes, and part of the reason for this podcast is our family got tired of hearing us talking about running, so we got to do this and talk amongst ourselves.

Speaker 8: 35:13

And also some of us don't like it at all. We love it.

Speaker 3: 35:17

Yes, thank you. But now real quick though. Where can everybody find the podcast, because I know I've been listening exclusively on Spotify, but are you on any other platforms?

Speaker 12: 35:31

Spotify right now.

Speaker 3: 35:32

OK.

Speaker 2: 35:33

Perfect Devon is so wonderful. She's editing and doing all of the work Like obviously she did the graphic. If I did it it would look like a six month old threw up on a piece of paper. So she's done like everything. She's been so wonderful and working so hard on it.

Speaker 12: 35:49

Yeah, I think we're just trying to grow our little Run Fit Fab community and thanks to you guys helping us out as well and inviting us on your podcast and having us here multiple times, I mean you've been an inspiration to us from the start, so we just wanted to emulate whatever we could from you guys and also just bring our fun and craziness and happiness to more people.

Speaker 3: 36:12

I just love all the love that is in the rise in run and look as, as Kristin Devon told us before we started recording this. So this is awesome. But let's get into the main crux of the reason why we wanted to have both of you back on. We have two big race weekends coming up. We have Walt Disney World Marathon weekend and then right after that, the Disneyland half marathon weekend. A lot of logistics says, both of you know, go into these race weekends and our listeners have a bunch of questions in terms of fueling and getting prepared and what to eat, you know, the night before and stuff like that. So we're really, really impressed with some of the questions that our community came up with and we're just going to try to get through as many of them as possible, and we're first going to start with our friend Leslie. She has a question what is a good hydration strategy in the corrals, especially if you have to wait a while to actually start the race?

Speaker 2: 37:16

So I took this question to mean because I think, if I'm remembering the question, it was more so that she really had to use the restroom soon after the race started. So I am going to just take this for how I have to do things, just because I have and I've talked about it on our podcast before that after having babies, I have some pelvic floor stuff going on. So I have to be really careful with when I'm hydrating and what I'm hydrating with, especially at Ren Disney, where you're waiting in the corrals for a really long time. So what I do at home before a long run is I limit fluids like one to two hours before bed. That way it's not necessarily taking away from my daily hydration, I'm just moving it to the beginning of the day and then for something like a Ren Disney race, I stopped drinking water a good 90 minutes before. So I'll drink water in the room, I'll drink water and electrolytes on the bus, and I think also one thing to note is drinking a lot of plain water will also have a really negative effect on having to pee a bunch of times.

Speaker 2: 38:19

So make sure that you are getting electrolytes the night before the race and then the morning before and then when you get to the corral. I'll usually save a couple of sips left in my water bottle, just because when I get nervous I get a really dry mouth or I'll bring gum, so that way I don't feel like I'm thirsty if I'm just having a nervous, dry mouth, as gross as that sounds. So just limiting those fluids about 90 minutes before the race starts. So you have a good time to use the porta potty as a couple of times if you need to, and then that's a good time. Safe distance before the race starts.

Speaker 6: 38:51

All right, good, I get that. I understand that answer very well, but let's expand it just a little bit. How about a pre-race from the time I get up in the morning, a good nutrition strategy to get ready for. Let's talk about the longer runs, the half and full marathon.

Speaker 2: 39:05

OK. So when we're at the race, if you're waking up around 2 AM, that's usually when I'll do a bagel and a banana. Or I personally really like an RX bar in the room because there's a little bit more fat, or you could do something like peanut butter has fat in it just to help slow the digestion just a little bit. And then I always bring a. I don't know about you, devon, I think we talked about the big bars before, but I always bring a corral snack because again and I always mention this too, even for the 5 and the 10, you're waiting a good three hours in between waking up and running, and then you're going to run and then you're going to go back to your room. So you're talking five or six hours in between waking up and having a meal. So I always like to bring a corral snack and then I'll do a gel, like right as the corral before me is starting. That's when I'll take that first gel.

Speaker 12: 39:53

Yeah, and to go off of what Kristen said earlier, I usually do like I don't love liquid IV, but I will take that the day before. Obviously, I'm not training or doing the training runs as early as the race days, but typically I try to get in one of those packets at least five to 10 hours before I run and then that way I am staying hydrated. But, like Kristen said, there's sodium, potassium, magnesium things you don't want to flush out of your system, so that's where electrolytes come in and help. So, having that on hand, if you're going to do the parks or the expo that day before the race, you want to make sure you're getting that in. And also, I also cut the water down.

Speaker 12: 40:36

I'll have one glass before I leave the room, before I go on the bus, and that's typically usually it. Maybe I'll have half a water bottle leading up to the corrals and then I toss it, go to the bathroom once, and then I love nature's bakery. Like Kristen said, the fig bars are so good and now they make a gluten-free version, which is awesome, so and they are tasty enough, where it kind of works up your spit a little bit. You know it's gross, but we're all here, we're all fine, right right.

Speaker 6: 41:05

Oh, we can talk about nastier stuff than that. But that's fine, that's good.

Speaker 12: 41:09

Also to bring in the corrals, because I know someone had asked that. Just generally what to bring Always bring extra safety pins. Tissues are great, Toilet paper, band-aids, just minor little things. If you're wearing a hydration vest, you have a lot of different compartments. Also, as far as costuming goes, if you want to wear leggings or shorts with extra pockets easy to fit, little things like that is great. And then, of course, the gels, the goos, the chews, you name it. There's small enough packets where you're able to fit multiple things and definitely have that prepped and ready the night before. That way you're not running out the door forgetting anything. Have it laid out and ready and that way you're at ease in the corrals. The anxiety is high anyway, usually marathon morning the most, so definitely make sure you're prepared.

Speaker 4: 41:56

A friend, erin, asked any tips for bringing race food while flying and traveling. She's flying into Orlando for springtime surprise weekend. What can I purchase as nutrition at the expo? Are gels considered a liquid? And what to eat in the hotel room before I catch the bus at 3 AM, which I think you already talked about?

Speaker 12: 42:16

So I typically pack protein powder in separate little baggies and I'll even label how much protein is in each one. If I do one scoop, if I do two scoops, just in separate little snack baggies and I don't bring them with me. I'm very nervous and elated when it comes to bringing things carry on wise and I'm terrified if someone's going to take something away from me, including my running shoes. So I actually pack them, I roll them in. I have all these different cosmetic cases and I'll roll the packets of protein powder, the gels, the goos all together in one case so I know where everything is and it's labeled. That's easy enough. You can even stick them in. If you're bringing a Yeti water bottle or a Stanley cup, fit that in your suitcase and you can stuff the little zippy bags inside with the protein powder and then you have an easy to travel with snacks, yeah, and then I did check a bunch of goo on my way to Marine Corps this year, and so they definitely went through my carry on, but they didn't take it away.

Speaker 2: 43:12

So you can bring gels with you in your carry on if you need to, and then whenever I'm on my layover to Florida, that's when I'll put in my target order. So a good idea for the hotel rooms are bagels, bananas, string cheese, protein shakes, and then I always get some cold brew in case I just want a couple of sips before the race.

Speaker 10: 43:31

Carrie here has a question. She's kind of like me. I enjoy the energy chews. I usually preference towards the goo chews, but for this purpose it's just energy chews in general and she was wondering if it matters if she eats a half serving. So two to three chews every 15 minutes versus a full serving of six chews every 30 minutes. She says she likes having them every 15 minutes. Gives her something to look forward to. But she was curious of taking fuel that way. Has any kind of impact?

Speaker 2: 44:03

No. So remember, with carbs and with sodium, it's all about the numbers and what works for you. So if you're micro dosing your carbs, it's just like taking tailwind and sipping on it throughout your run or your race. So if taking a couple of chews every 15 minutes is just a nice distraction instead of taking a whole serving every 30, that works totally fine. As long as you're not bonking and you're feeling enough energy, that's perfect.

Speaker 8: 44:30

That's like a reward every mile you get to have a little piece of candy. Yeah, it's distracting. That's not a bad way to do it.

Speaker 12: 44:37

And I know someone asked the difference maybe between gels and chews, and I know sometimes towards the ends of the races you've had so many gels and it's like I physically feel like I'm going to be sick having another gel or there's just such a mixture of flavors. Chews, I think, are faster absorbed to your system. Gels are primarily more glucose, so that's sometimes why it upsets your stomach. A good alternative to have if you are trying to do just more whole foods in general, pineapple, like dried pineapple, is really good because it actually has I think it's called bromeline and that actually aids in digestion and helping settle the stomach. So that's a good alternative too to have when you could easily just wrap those up and store them with you for the run if you can't do the gels the whole time. And don't forget, there's chocolate at Hollywood Studio, no the best part.

Speaker 2: 45:33

Make sure, when you do take your gels, that you're taking it with four ounces of water, just because that sugar bomb in your stomach the reason why you're getting some distress. If you do get distress and you need a bathroom stop, it's just because it's basically just a sugar bomb in your stomach. So you need that water to dilute it and fast absorb it a little bit better. So just learn from my mistakes that you always need water with gels, unless it's a hydrogel like Morton and I love those, by the way but that's a whole other different thing.

Speaker 12: 46:02

The other plus two. If you're not carrying water with you, they have water-empowering stations every mile and a half so you can wait to take your gels then if you need to.

Speaker 3: 46:14

Well, Kristen, it's interesting that you bring up having to go to the bathroom during the race, because we actually had a listener who would like to remain anonymous. Give us a question and this person asks why does my system decide to dump in the middle of a run? How can I get it moving before the race so that they don't have to deal with this mid-race?

Speaker 2: 46:42

OK. So I would guess almost 100% it's due to a hydration issue. So I would try to see if you could play up with your sodium content during your run a little bit. Maybe you're not getting enough, maybe you're just not getting enough before the run. That could have a lot of things to do with this issue that you're talking about. So try to up the electrolytes the night before your run and then really take note how many grams or sorry, milligrams of sodium am I getting per hour on my run? But some ways to get it moving before that work for me. I guess we're just going to be very TMI today, but sipping on a little bit of a hot beverage so sometimes I'll make just some hot water with lemon. Walk around while you're trying to warm up for your long run. Doing a little bit of mobility, getting the body moving and then, if you're a yogi, sitting in goddess pose for a minute, tends to get everything going. So I don't know about any of you, but those are my tips.

Speaker 10: 47:42

I've had it. Usually what works for me is a banana. I don't know why.

Speaker 2: 47:46

Interesting. Maybe, now it's like Pavlov's dog. Like you eat a banana and you're like OK.

Speaker 8: 47:51

I feel like it's magnesium with bananas or something like a potassium or something like that. It's in them that also tends to get people moving too. But I think the water thing is really interesting because I find that that is what works for me. Best is to drink a really big glass of water or some hot water or something too.

Speaker 2: 48:09

Yeah, get everything awake and moving and then also just try to limit your fiber. Like one or two days before your long run, like the night before your long run, not a great time to have a giant salad or chili. Just take note of what things might set you off.

Speaker 12: 48:24

Well, I was looking up a lot of plant-based things in the parks because I know a lot of people are moving in that direction with their diets, and chili was an option. Well, I just don't like the spices.

Speaker 2: 48:37

Yeah, not a lot of spices.

Speaker 12: 48:39

There was also wedge salads and a lot of things I had never heard of. But actually Hollywood Studios has a lot to offer and you can actually just find that on the Disney Parks page if you just look up restaurants and dining and also if you're new to the mobile app or the menus at Disney, they have a little leaf, almost like emoji or just like picture, that'll show you exactly what the vegan options are. And then they also have a G for gluten-free.

Speaker 6: 49:08

Hey guys, while we're on it, we had a couple listeners ask what are some of your favorite places for lunch and dinner. They were asking specifically Disneyland, dca, Disney Spring. But I would just say, open it up and a couple of your favorites for lunch and dinner at the parks.

Speaker 2: 49:24

So some things that I really like at Disneyland if I was going to go out before a race. Bengal Barbecue, which is over by Indiana Jones they have great options for just meat skewers and rice and they're very tasty but very easy on the stomach. Jolly Holiday has a turkey sandwich. That's one of my favorites, and then there's a really good veggie burger at the Carnation Cafe. So those are all really good options. Nothing too crazy or too many sauces or anything like that.

Speaker 6: 49:55

Good idea.

Speaker 12: 49:55

I love the Satuele Canteen at Animal Kingdom because you can build your own bowl and I feel like the mobile order 90% of the time works really well. But you can build your own base. You can put the rice in the noodles and then your proteins as well, and then the different sauces, or you can mix the sauce depending on how your stomach's feeling. That's great. I think they also have Flametree Barbecue which is, I'm sure, always similar to the one in Disneyland. I'm not as familiar with Disneyland, but Disney Springs has Earl of Sandwich which has good sandwiches. Chef Artsmith's Homecoming has a lot of comfort food, a lot of carbs.

Speaker 3: 50:32

Wait, so you're saying we can have the fried chicken the night before the race Of?

Speaker 5: 50:35

course.

Speaker 3: 50:37

OK.

Speaker 12: 50:38

I will tell. I am saying too that the Dole Whips, they are plant-based there you go. So are Mickey Pretzels. Fun fact, as long as you don't get the cheese. So the plastic cheese, no, just the pretzels. Yeah, and Disney Springs also has two locations of Wetzel's Pretzels and a Dole Whip and two Starbucks. So if you're trying to get something for the morning, there's two locations there as well, if you're not hitting up the parks.

Speaker 7: 51:03

I love Wetzel Pretzel, but they are not gluten-free. No, it breaks my heart.

Speaker 6: 51:10

OK, good suggestions there.

Speaker 4: 51:11

So, our friend Mark, any tips if you find yourself struggling to fuel at the end of a long run 20 plus miles. My nutrition works well for me to that point, but toward the end I just find myself not wanting anything, except maybe water. Every sort of nutrition I tried liquid and solid just seemed to be so sweet. Water in limited quantities is fine, but that's all I found.

Speaker 12: 51:36

Mark, great question. You can try dried fruit. Sometimes that's not as sweet. Also, I really like honey sticks. So if you're looking for more, all-natural honey, sticks are great, and they actually have packets on Amazon for pretty cheap, so you can order that ahead of time, have it delivered, take it with you I just use honey in my coffee, so I'm just more accustomed to that rather than taking gels every day, because we don't do that in everyday life, right?

Speaker 6: 52:01

No, that's true.

Speaker 12: 52:03

Also I had mentioned, pineapple is good, cherries dates are really good and you only really need two because they're higher in carbohydrates and calories. So those are a great snack and you can sip or I'm sorry, you can just kind of chew on them a little bit more because they are less sweet, but at the same time they have that nice texture to them. And then I love the fig bars. Actually, sometimes I'll do half of a packet beforehand and then I'll wait till later on in the run because I just need something like a whole food to sustain me. So those are all good options. And Lara bars are great too, because it's mostly made up of fruit and higher in carbohydrates.

Speaker 2: 52:41

OK. So when I was reading this person's question, the first thing I thought of was unsweetened tailwind. So maybe if that's something where you're getting to pass like mile 20 and you just really can't stomach putting anything in, sipping on your calories is always a good option, or something like a scratch super high carb. There's like a hint of lemon lime in that one, but tailwind makes an unsweetened flavor and it's kind of like a whisper of sugar. It's not like a super heavy flavor, and so that might be a good option for this person to get electrolytes and carbs without really noticing anything.

Speaker 6: 53:15

Nice. If you don't mind, I'd like to take this question again and make it more general, which is we got multi-day races coming up, especially with Marathon Weekend. What's a good nutrition strategy for multi-day races?

Speaker 2: 53:31

So I like to think of dopey as like the ultimate car bloat, because you can start on Thursday. Don't do what I did my first dopey and think that you should just starve for the 5 and 10K before and then run through Epcot smelling croissants. It's like the worst feeling in the world. So use the flight to start to up your hydration and then on Thursday, that's a really good time to start that car bloat before the finale on Sunday. So make sure you're really fueling the 5 and the 10 before, during and then after, getting your protein shake and a banana right in right away, because the thing about that is, once you're depleted, it's really hard to make it up and your body's going through a lot. Just waking up that early and so getting in extra carbs before and during those races and then that recovery nutrition right away will really help for Sunday.

Speaker 12: 54:23

You can always go to. Each resort has a little checkout area that has sometimes they have the little cereal bowls, the little snack size one.

Speaker 12: 54:32

So I'll even do that After a race and I'll pour my protein powder in it and mix it either with water or milk. If I have it at home you might not have that in your gear check at the race, but at the same time, if you chug half your water and then pour your protein in it, or if someone brings that for you, that's great, because you need to get that in 30 minutes after running Within 30 minutes.

Speaker 6: 54:53

yeah.

Speaker 12: 54:53

Within 30 minutes, and also you want to replenish your carbohydrates as well. So some brides cereal is nice on the stomach too, somewhat something not as sweet, and you have a lot of options to choose from, so I feel like that's always a good snack.

Speaker 6: 55:04

Do we take that before or after we eat the plastic cheese out of the box?

Speaker 12: 55:09

Yeah, don't dip the cereal, Don't dip the frostage bowl in the plastic.

Speaker 6: 55:15

I can't imagine that. That'd be hilarious.

Speaker 2: 55:19

One thing to kind of piggyback on that question, which is a really good question, about the multi-day. Someone asked about carb loading for the marathon and I just wanted to give a little insight into the carb load I did for Marine Corps and, granted, it was only a marathon, which was such a weird thing I'm like, well, how do I just fuel one race? But so, if you think about it, you can go online and find a carb load calculator which the numbers are wild and you feel like what's her name from Willy Wonka when she turns into the blueberry.

Speaker 7: 55:52

Violet, violet, violet, violet is Violet.

Speaker 1: 55:55

Violet is Violet.

Speaker 7: 55:55

You're turning violet violet.

Speaker 2: 55:57

Yes, if you feel like that, on marathon day you did your carb load rate, I'll just have to say so. For three days I did carbs. We're around 300 to 400 grams of carbs every day. So basically I just drank scratch super high carb. I had some gummies, some graham crackers, rice, just anything I could do to really fill up the carb storage. So use Thursday through Saturday, like I had said, to use that as your three-day carb load and that's a great time to log on to my fitness pal and just load and see how many carbs you're getting throughout the day before your long run. Just to use that as a base to see how good you feel.

Speaker 7: 56:35

I have a follow-up question to that. So with the multi-day races, the distances are building on each other, so you have the 5k, then the 10k, then the half and the full. Do you need more carbs on the day before based on how long the distance is, or should it be? I'm eating X amount of carbs for the next four days.

Speaker 2: 56:59

If it were me, I would eat the same amount every day, because the thing about carbs is you only have so many calories worth of carbs in your muscles and so once those are gone, they're gone and it's really hard. That's why you feel that bonking feeling. So even though on Thursday it's just the 5k, I would still try to get that 300 to 400 grams of carbs per day, if that's what the carb calculator says, and using that last simulation run is a good time to try that out and practice with it.

Speaker 12: 57:28

Yeah, I would get that pasta meal every night Because, yeah, you do run out at a certain point and then your muscles aren't going to work as well and that's usually typically where you hit a wall let's say mile 18 to 20. So you definitely want to prepare your body for that and the days leading up and it'll help you push through those races beforehand that are essentially just the big lead up before the big one, and try to take note to what foods have just straight carbs and not fat added in.

Speaker 2: 57:56

Not that fat is bad, fat is really wonderful for our body and hormones. But when doing something like a carb load, it's really easy to just be like, well, I'm just going to get a burger because the bun has carbs, but then you're realizing you're getting a lot of extra fat and that's going to slow down digestion. So all the good things like sour patch kids and white bagels, those kinds of things will really help get that carb count up Into Kristin's point tracking it in my fitness pal.

Speaker 12: 58:22

You'll be able to see that breakdown of the macronutrients and you'll be able to see, oh well, this meal has more fat in it. You can even type in, I'm sure, a restaurant from Disney and people might have already added in certain foods from that specific restaurant. So you can see the breakdown a little bit better and know, ok, maybe I have to take this off the side or I can't have this, or maybe I should add the bun to my burger. Things like that and to be more aware of will help. But it's definitely a time to not calorie count. Just get in as much fuel as you can that your body can sustain and carry you through.

Speaker 3: 58:54

I want to piggyback real quick on what both of you just said about fats, but then also pastas as well too. One of the really great things about a lot of the quick service restaurants across all the resorts, especially for Marathon Weekend, is that usually your quick service restaurant will offer some type of like runner's specialty dinner, and usually they do offer some type of pasta meal, but most of the times your sauce choices are your typical red marinara sauce and then maybe like an Alfredo sauce. So, taking into consideration what you just said about fat, should we just focus on that traditional marinara If that's something that we are going to eat the night before, or is both OK?

Speaker 2: 59:41

Well, I mean you could do the Michael Scott special of eating Feta Chana Alfredo before the 5K.

Speaker 4: 59:48

Yeah right.

Speaker 2: 59:49

If it were me, I would stick to the marinara, because the Alfredo also has a lot of dairy in it and again, that could be maybe a recipe for disaster downstairs A lot of the quick services do have pasta, I think.

Speaker 12: 1:00:02

Where did I stay at? I stayed at one of the Porterleens Riverside and I went, maybe a little too late, to the dining hall, but they had ziti, they had every kind of food you can imagine, plus the little runners bags. I've known I've mentioned this before but they always set those goodie bags out for runners before race day so you can always pick those up. They are well, I think they were like 15.

Speaker 10: 1:00:22

They're actually pretty cheap. I think they were like $10 or $11.

Speaker 12: 1:00:26

It was going to say max 15. Now I don't know, but you still have to buy them. But they come with a bagel, usually, some peanut butter, a knife and, I think, a banana.

Speaker 10: 1:00:37

And maybe a little bit of a vanilla bar.

Speaker 7: 1:00:40

I believe they were $9.99 this past race weekend at Wynondine oh nice Great.

Speaker 12: 1:00:46

So yeah, you have that option.

Speaker 8: 1:00:49

But if you want to toast your bagel in the morning, make sure the toaster's plugged in, because I did not on the last race day and I just sat there and waited for it for like 15 minutes and you know you're tired, so you just sort of zone out and I was like where's this?

Speaker 7: 1:01:03

Oh, the things you think you do at 2 AM.

Speaker 2: 1:01:07

Exactly. So I bought a bunch of the Kodiak cakes. They make a really good protein oatmeal now, but they also make those little Kodiak cake cups and those are super easy because you just add a little half cup of water and microwave them. So I did a big Amazon order for Disneyland for those, because I know we have a microwave.

Speaker 12: 1:01:24

Those are yummy. Also another thing there is usually juices that you can get too, If you can find tart cherry juice. I actually drink that sometimes the night before I do a training run and it aids in sleep and it helps inflammation too. So something to look into if you are a fan of juice or you want that in your room, additionally with water.

Speaker 2: 1:01:47

There's a brand on Amazon too, and they come in these like small little cherry juice shots, but they make one just for sleep and I took one and it was wonderful and it didn't leave me feeling like groggy or hungover like melatonin does, so that's a good option to bring with you for the races too.

Speaker 12: 1:02:04

It gets you in a deep sleep and then you just dream weird Disney dreams.

Speaker 8: 1:02:08

So you mentioned sleep. Sleep is super important when you're training for something as big as a race. How much sleep do you get when you're training versus when you're not? And then I have some follow up questions to that too.

Speaker 12: 1:02:22

Well, I never sleep enough. I'm currently a little pixelated, but my eyes are always bloodshot, and they will be for Marathon Weekend Typically. Everyone is similar in that I typically try. I try to get seven to eight hours of sleep on a typical night in training mode, but I feel like the week leading up to the race weekend, try to shoot for eight to 10 if you can, 10 being optimal in the night before the races. I know you have to get. I mean, you got to skip out on fireworks. I'm sorry, yeah.

Speaker 2: 1:02:56

I feel like I try to get seven to eight.

Speaker 2: 1:02:59

But then with my job it's really hard because I know twice a week I'm going to get like five and a half to six. And then sometimes before a long run, I get those anxious stress type dreams and so I keep waking up thinking I'm going to miss my alarm. So on nights where I can either sleep in or don't have a long run, I try to really be strict and go to bed at a certain time so I can get those nine hours and make it up a little bit. But just remember, if you're out there and you're not getting more than seven hours, try as best you can just to up it by 20 minutes, even every night, if you can, because I used to live that life Like before COVID, I got less than five hours every night and I tried to tell myself that I was fine and it just was horrible for my training and you never have time to rest and recover.

Speaker 2: 1:03:45

So try those things, try the tart cherry juice, take a hot shower before bed, try to not watch TV, if you can before bed, those kind of little things to really help you settle in a little bit better.

Speaker 12: 1:03:58

Definitely stay up Instagram right before going to sleep.

Speaker 2: 1:04:02

Don't watch TikTok doomsday videos of like prepping, because then I'm like target ordering beans. Ok, well, I have to get like three years of beans in my closet, otherwise, you know, the world is going to end, do?

Speaker 8: 1:04:15

you do anything, do you change anything about your hydration as well? Like, while you're training, do you drink more, or like, is there kind of a rule of thumb of how much water people should be drinking leading up to the races?

Speaker 2: 1:04:28

I definitely drink more electrolytes, Like I'll definitely do a daily element tea or element how would I say it? Or a liquid IV. I love the element tea. Watermelon flavor is like my favorite.

Speaker 8: 1:04:39

I do too.

Speaker 2: 1:04:40

Yeah, it's hard in the winter because you're not as thirsty. So just go off of your pea color Like. If it's like a very light yellow, then you're doing great, do you?

Speaker 8: 1:04:48

guys have any other tips and tricks that you would use to aid in recovery?

Speaker 2: 1:04:55

So my favorite things when I get that target order when I get to Florida. I do epsom salts, so do an epsom salt bath compression socks. Legs on the wall for like five to 10 minutes after your race. But I always hear Devin's voice movement is medicine. So definitely you're going to want to lay down and like watch Trashy TV, but just get up and move. Do like light mobility, but not like heavy stretching. Do some foam rolling, just get the blood going back in your legs?

Speaker 12: 1:05:23

Yeah, definitely, once you're past the finish line and maybe you grab ice, you grab the powerade, the waters, the snack box, the metals, you take the photos. Don't sit down right away, especially on the Epcot parking lot floor, because you can't get very stiff. I'd stay walking around because then you're also gonna jump on a bus and those stairs are so steep. First of all, they need to change. They need like trams just taking us or like golf carts. I think, just Like Kristen said, stay walking, I would even. I remember I stayed at Animal Kingdom Lodge for my first dopey and it's so Vast and expansive. I was like you know what? I'm just gonna go walk around, try and look at the animals. I'm just gonna stay up and moving and I had my snacks with me. Steve brought me water, like, and then I just took a hot shower. I didn't nap and Kristen and I talked about this on our podcast. We don't nap after the marathon. I know that's crazy to some people, but I think I'm smart.

Speaker 12: 1:06:21

I think if you fuel correctly and You're, you have a positive mindset going into it you get enough rest and recovery and your fuel at point. Your fuel game is on point. You should feel energized after those races like I want to go out in the parks, I want to take those metal photos, I want to go celebrate. That's when you know you really won.

Speaker 2: 1:06:43

That's the thing like fueling enough during your race to where you're smiling at the finish and you have Almost more energy I mean, not really then when you started your marathon, but you know what I'm saying. Like that you have that mental energy at the end. And then Something that worked amazing for our clients was checking a protein shake in their gear check bag. I'm like taking the banana that you get at the end, chugging that right away, so getting your recovery nutrition too, because I don't know about you guys, but after long run I'm not that hungry. And then, especially at the parks, then it's like hours before you're having lunch or dinner and then you're just dragging, so try to get something in your stomach Just to kind of help with that recovery right away.

Speaker 12: 1:07:20

Someone bring you a snack. If you can dry clothes too, depending on how the weather is. You know, ben, if it's super hot too, you've been sweating a lot, make sure you have a sodium supplement. Yeah, just make sure that. Oh, also, as far as massage tools, I think. Well, I love the stick roller and I know at the expo there's different vendors depending on different weekends, but I know there's a KT tape station. A lot of people do that prior to the races. There's usually some kind of ice recovery. I think I even saw people do those ice boots last time. I could be wrong, I could be wrong, but I feel like I saw something like that and they had all these different things that they were trying to sell but were Purposefully there there to aid in relief, so in recovery. So the stick roller easy to pack to, and they actually have foldable ones, and now they have foldable foam rollers as well.

Speaker 8: 1:08:14

Oh yeah, I've seen this too. That's a cool one. What?

Speaker 12: 1:08:17

yeah, so tiny and honestly, those are even better, especially for runners, because you can really get into, like, your hip flexors, your TFL up in the hip, just like smaller knotted areas that tend to get a little bit more tension while you're running. So, using that honestly when you break up the day, if you're going to the parks and you're going back and forth to the hotel, make sure your foam rolling and stretching in between or, honestly, even waiting in line for rides, just make sure you're constantly like maybe do some calf raises, do some stretching, do some quad stretches while you're there. People will not think you're weird, or maybe they will do it anyway.

Speaker 6: 1:08:50

That's right. Who cares?

Speaker 12: 1:08:52

exactly.

Speaker 4: 1:08:54

We just ran like 26 miles. People don't think we're weird.

Speaker 12: 1:08:58

I'm wearing my marathon hat like slightly tailed, going into Space Mountain and this couple, this nice couple. They were like, are you, did you just do all those races prior? And I had like one medal and I was like, yeah, I might need help getting into the space shuttle, but I'm gonna do it. Anything to drink yet and just going on.

Speaker 2: 1:09:16

You know, just living the dream we went straight to Guardians after the marathon and I was just like so thirsty I think I chugged like three bottles of water and so we're waiting in line. The guy behind us also had his bib on and everything still, and I saw in his gear check bag he had a couple of like unopened bottles of water. It's like can I have one of those? He was like absolutely so. No one will hopefully think we're too weird.

Speaker 12: 1:09:40

Also people who are new to run Disney races, or this is your first marathon weekend. People are so generally nice in Disney World anyway, but now you have all of these runners who are doing the same exact thing as you. Everyone's wearing their medals to the parks, wearing their race shirts, complimenting you. You're giving high fives to strangers and it's the best uplifting feeling ever. So you will never feel alone in any stretch of the imagination during these run days.

Speaker 7: 1:10:06

Disney races circling back to fueling Deering a run, we have listener Laura who asks why am I getting hungry after mile eight to ten? I am fueling every three miles with the gel and I eat a breakfast with protein before I start.

Speaker 2: 1:10:28

Okay, so I love this question because I feel like this is very common and I used to think that if my stomach growled during a long run, that that was normal and so that's not really normal or something you should have to really feel like you shouldn't be thinking about how hungry you are during your run Because you're trying to focus on all your hard work. So I would say you're probably not eating enough leading up to the long run. So the night before, the day before, even two days before, depending on also what your long run is or what your challenge is, if you're doing one of the challenges. So I would try to take again not for like toxic diet, culture Use, but I would try to log on something like my fitness pal for a few days and just see Throughout my week leading up to my long run. Am I only getting like 1400 calories? So that could be Something there where that could be really eye-opening that maybe you're just not eating enough throughout the week, and so if I read the question correctly on Facebook, I think the person was saying that they fuel every 45 minutes or so.

Speaker 2: 1:11:25

So I would try to scale that back like slowly. So I would try to do 40 minutes and then 35 on another run and then get it to 30 as close as possible, just to see how that feels. But also you could be someone that needs more fuel. So Emma Bates is like one of the fastest runners in the world and she takes a gel every 5k, which for her is every like less than 15 minutes. So maybe you're just someone that is a hungry runner and that's okay and you just need a little bit more fuel.

Speaker 7: 1:11:53

Yeah, I will say, like my sweet spot is around 32 minutes 32. I love that. Yeah, 30 is like okay, I'm not really I'm really needed yet, but it's that additional like two, maybe three minutes and I'm like, oh my gosh, I could have used this that's awesome, though, that you have recognized that, so that's a great tool that you have.

Speaker 1: 1:12:14

So our friend Katie also would like to know if there's a particular brand of protein powder or pre-made protein drink that you recommend for post-race, specifically way or plant based.

Speaker 2: 1:12:27

So I get from my Amazon subscription every month. I'll do the Fairlife protein shakes. They have 13 grams of protein and they also make really great protein ice cream if you have a ninja creamy, by the way. But I also like the organ shakes from Costco. Those also now have 30 grams of protein, but in terms of like a powder, clean, simple eats I believe it's called on Instagram they have tons of flavors that are really good and they're all way based and they do have some plant based options with Organ and with clean, simple eats, I believe I.

Speaker 1: 1:12:58

I personally use organ and I've used like the pre-made ones and their powder and they're great. Yeah, which flavor do you get usually? I actually really like the pumpkin one, which was a special addition, but I think you can still get on Amazon like all year round now, and that that's my favorite one. But I've had that one, the chocolate and the vanilla, and they're all great.

Speaker 2: 1:13:23

Did you make yourself like a little pumpkin latte with it?

Speaker 1: 1:13:27

I didn't make a latte, but I do mix it with the oat milk that I have and then, yeah, it's, it's super good. It's because I can't drink like pumpkin shakes anymore that they have from culvers. That's my pumpkin shake and that's my, my guilty pleasure. Sounds great, yeah.

Speaker 12: 1:13:47

I recently have gotten more into first form. We sell it at my fitness studio. Their bars are so, so good. They're gluten-free. It's way protein powder that I drink, but I also like perium for vegan and gluten-free. They have just like your general vanilla and chocolate. They actually did a pumpkin spice flavor this year and last year I think, and that was really good, and that one flies off the shelves and then peppermint bark is my new obsession, so I'll actually mix that with. We actually do this for dessert, steve and I.

Speaker 12: 1:14:18

We made like a cookie dough recipe in our neutral bullet. We mix, he, he makes the concoction, he's the chef, but he does um overnight like or um, I'm sorry, oats and I think, either honey or maple syrup, and then we mix the protein powder. And then he does one other thing and sometimes he throws like chocolate chips or raspberries on top of it. But I kid you not, you throw that in the neutral bullet and it makes a cookie dough consistency and obviously you can eat it and it's, you know, easy to eat and it's great and it's so filling. But you can make protein balls too, like people do that they're all so great as like little snacks, energy snacks. So if you're you know not, if you don't want to do something that's processed and you want to make your own stuff. There's so many recipes out there as well, with all natural ingredients.

Speaker 2: 1:15:04

That would be something good to bring for the race too. You could make some energy balls and then just bring them in your carry on.

Speaker 6: 1:15:10

But try them before you take it away.

Speaker 10: 1:15:14

Yeah, we had a listener that wanted to know about cross training, and they were more curious about how they should incorporate it, but they don't know where to start. So what they're asking is should they be doing weights, should they be walking, should they be biking? Um, also, do you have any tips on warming up or cooling down?

Speaker 2: 1:15:35

Sure. So I mean, I think everyone's gonna guess devin our answer on this one. But I would think if you are carving out more training time instead of doing more cardio, I would have you do more strength and if you're new to strength training, start with body weight and just do Once a week or one to two times a week. But getting those weight bearing exercises where you're starting to really build muscle, is only going to make you a stronger runner and it's also going to make you a really strong person when you're in your 90s. So you want to make sure that you're getting those joints really strong and your muscles. And as far as a warm-up, if you wanted to do something really easy, you know you can do some warm-up exercises. But you can also do some warm-up exercises. So if you're going to do deadlifts, you know you do some good mornings. If you're going to do heavy squats, you're going to do some air squats. So just little easy things like that you can use as your warm-up.

Speaker 12: 1:16:26

Yeah, I mean like in christen, totally right.

Speaker 12: 1:16:28

Um, yeah, I mean, obviously you know Running is the most important, just because you are running your training to run. However, doing cross training, like, let's say, you had a previous injury, getting on the elliptical, where it's a little less harsh on your joints, or cycling, or even underwater jogging, or Defying gravity jogging I've done that on a weird treadmill where it literally lifts like some of your body weight off of you just to aid in Relieving, like I had tendonitis and my PT made me do that. So there's so many options. Obviously, strength training is great too. It'll aid in your aerobic fitness, um, it'll actually really reduce your risk of getting injured and it'll mesh out any muscular imbalances.

Speaker 12: 1:17:12

So, especially if you you know training with someone like christen and I, or you have your own personal trainer doing unilateral movements that are focused around your running training and you know diving into macro cycles of training, making sure you're giving x amount of time for your program to lead up to the race and Incorporating movements that'll basically, I like to say, bulletproof your body, um, and your mind, because it also makes you more confident going into the run.

Speaker 12: 1:17:41

It's not necessarily going to make you the winner out there. You're not going to win the race, you might not become the speediest runner, but it will help you in a lot of different areas and it's it's not 100 necessary, but I think it's completely true in the fact that it aids well in a relationship with running, and so does stretching and yoga and foam rolling. You just have to find a very healthy balance and be able to learn from it and work with what your body knows best. So start body weight, build up from there. Ask us any questions you need to. I recently talked about corrective exercise on our podcast episode or most recent episode, um. So feel free to reach out if you do have any Muscular imbalances that you would like to learn about. I'm always there to help with that.

Speaker 2: 1:18:28

Um, I think, too, incorporating things like squats and deadlifts into your routine. If you're new to strength training, um, you'll start to see some movement patterns when you're strength training that are mimicking what you're doing when you're running. So you might be feeling really tweaky when you're running and not really understanding, maybe, how your knee is moving or something you're doing with your shoulders or your low back when you're doing your squats. So Using strength training to make you a better runner is really really helpful and if you feel very overwhelmed by it, even just starting off with once a week can be super helpful and doing something like 20 to 30 minutes and then just fitting in five or 10 minutes of some really good deep core work afterwards can be really helpful.

Speaker 12: 1:19:09

Like.

Speaker 12: 1:19:10

Here's an example as well You're starting to increase your mileage and you're getting used to doing that right, but you kind of dropped off doing the strength training or cross training and and someone else is incorporating either rows or deadlifts things that make their body stronger and their back and their posture Stronger will have that upper leg just because when they're at mile eight, versus the person who's at mile eight just running, running constantly into the ground, even when their body is tired, they're not recovering properly enough and they're not adding in that cross training, they're going to start to fizzle out their form.

Speaker 12: 1:19:44

You might see them hunch over, you might see a lot of tension in their shoulders, in their neck, and that actually slows you down. So when you incorporate the strength training and let's say you're doing a lot of rows, pull up, lap pull downs To an extent that makes your body feel good and you're not overtaxing your body, that's actually going to help you perform better because your chest is going to be more upright, you're going to allow more oxygen, more blood flow to those muscles and they're going to help you stay stronger within your running, your proper running form, if that makes sense.

Speaker 2: 1:20:14

And try, when you can put blinders on when you're on instagram and all of those exercises where you see people jumping and throwing weights around and Doing all these crazy movements, try not to pay attention to any of that. What you need are all of the Very least glamorous exercises push-ups, lunges, squats, deadlifts, like all of those like rows. Like devin was saying, all of those are going to be your best friend.

Speaker 12: 1:20:38

And, as our favorite Jeff Galloway says, sometimes you have to run slower to get faster or finish. So think of that too in your movements. With exercise you don't want to be just Layling your limbs about. If you're really concentrating on the movement and you're making that mind muscle connection, the better you'll be. That's the time to take it slow, dial it down a little bit and really concentrate, um and then that'll help you generally overall with your running.

Speaker 10: 1:21:06

So let's say that you have um, a scheduled workout week where your weeks kind of look like you have three days of running. How many days of actual strength training would you guys suggest um For someone?

Speaker 12: 1:21:20

so I actually have my first client who is doing princess half marathon. Well, she's doing the 5k but she wants to get to work up to the half marathon. Um, so right now I have her on a schedule. She's doing three hours a week, she's doing two sessions with my boss and we wrote out a whole 5k training schedule for her. She started it right after Thanksgiving and she's doing one day of strength training.

Speaker 12: 1:21:42

That's her monday, because her sunday day is recovery. Her run is on saturday, just because she works during the week, and then she also comes in tuesday and that's her pilates and yoga day. So really taking it, dialing it down after the strength day, especially if she's a little sore. And then wednesday is an active recovery day. So she's not ever like fully just laying horizontal, doing horizontal running. She's taking the active recovery day and either walking and getting steps in still because she is a beginner runner and she wants to build up that base, or she's doing yoga or some form of stretching. And then I see her she does her maintenance runs on tuesdays and thursdays and then I see her on friday for an aerobic base like endurance fitness workout. So we do more of like a circuit training just to keep her heart rate up, like it should be when she's running.

Speaker 2: 1:22:28

And if you're following something similar to like the jeff galloway schedules that they have on run disneycom Like, let's say, you're doing tuesday, thursday as your maintenance runs, you know, like a monday, wednesday strength would be great. But if you feel like you don't have time for a full hour, just remember that you could do 20 minutes on monday, wednesday and then maybe that 20 minutes will lead to 30 minutes or down the line, or you can do it on the same days. I just would space it out, like, if you do a morning run, then maybe in the afternoon that's when you do your strength training, yeah, and you can toy with it depending on your schedule.

Speaker 12: 1:23:02

So if you know you're gonna have a late night, try to get it done early in the morning. Um, also, that's great, because if you're doing a run disney race, you're getting up super early. But just tailor it to you and, like christin said, blinders when you're on instagram, because Everyone's doing their own thing and it's great to cheer one another on, but don't necessarily take components from everyone and try and Mold it into your own.

Speaker 2: 1:23:23

Just follow your path, your path alone, and your cheerleaders your cheerleaders will be on the sidelines for you and, as boring as it also might seem to just do the basics, like the lunges and the squats, every week that you're going through your strength workout, just try to up the weight just a tiny bit each time. So don't feel like how devin was saying about plan hopping or looking at other people and what they're doing. Just focus on your own plan and trying to make yourself a little tiny bit stronger. Um, using that progressive overload just every week a little bit.

Speaker 12: 1:23:54

And then when you're tapering too because I know we're gonna soon, everyone's gonna be into taper mode you want to make sure that you're adjusting the volume but you're keeping the same intensity. So if you're accustomed to certain intervals, stick with that. This is the time not to mess with anything, but dial it down a little bit. And if you've done all the training that you needed to you stayed on plan, then you you can allow yourself a little bit longer taper time to recover. But if you're already not built up enough time running, then your taper time becomes less.

Speaker 1: 1:24:24

Let's go back to the races. Our friend Michelle wants to know how do you work through calf muscle pain halfway through the race?

Speaker 2: 1:24:32

So I always say hip flexors are like the pyramids, but I also think the calves are very mysterious too.

Speaker 2: 1:24:38

I think a lot of times we feel like we're Pulling them as a muscle when really they need strength, and so my best response for this is, if it's more of a cramp, that sounds like a sodium issue to me, and so my sodium, like emergency kit for every race, I always have pickle juice and then I carry mustard and a salt packet.

Speaker 2: 1:25:00

So if you are truly getting a cramp, get some sodium into you as soon as you can. But if it's more of a fatigue, like you're feeling like your muscles are pulling or that they're just really tired, I would say you need more strength work for your calves. So, single and double leg calf raises, single leg hops, doing some deficit calf raises where just your toe Is on a step and then you're having to lift and lower the heel and then eventually adding weight to it so they can get even stronger than that. Um, most issues I see can be fixed by keeping the calf muscles really healthy and happy. Um, so you have two muscles, you have your gastroc and your soleus, basically, and Incorporating squats with just lifting the heels, so like little plie squats with your heels up Really gets in that calf and uh, we'll really help with that.

Speaker 12: 1:25:47

Yeah, you'd be amazed at how many of my clients have weaker calves and they claim that they're, you know, running. They're like what's happening to me? Like, well, you actually have to strengthen that gastroc, like Kristen was saying, um, by doing all those different sorts of unilateral, bilateral movements. Um, also, I would really try and pay attention to your feet. So Pay attention. Mile three how am I feeling? Am I moving my toes out? Am I not crunching my toes? Am I not locking out my knees?

Speaker 12: 1:26:13

Some people stand all day at work With their knees locked out and their pelvis in a tilted position, and that can really impact your lower back and that just means your core isn't strong as well. So, as the mileage continues to go on or body breaks down a little bit, are you, is your form in control? Is your pelvis where it needs to be, because that just means your abs needs to be, um, just more in control. And also think of your breathing. And if you're really gripping through your toes, that's a problem too. Or think how you're landing Mid stride right. So if you're landing with your heel and you're also going down one of those exit ramps, that's your brake system. So that's going to put a lot more pressure on your joints, including your ankle, your knee, your lower back, and it travels up your entire kinetic chain. So these are things you all want to be paying attention to. Dial down your music If you listen to it and pay attention to how your feet are on the pavement.

Speaker 6: 1:27:04

All right, let's, let's uh wrap up with a question from Kristen. Kristen loves to get a post-race massage. Is there somewhere on site that does a quick 30 minute recovery? Or is there some maybe place local in Orlando for sports massage that you know about?

Speaker 12: 1:27:22

So I know four of the disney resorts on property. They have spas and, um, I actually got one done at the yacht, the yacht club it's called ship shape. Steve actually got it for me. He had to book it in advance, so I don't know if at this point I know the animal kingdom lodge was all booked up and same with grand floridian. Of course those two resorts have spas that you can go to. Um, I would just call down and ask and see if they have any availability.

Speaker 12: 1:27:50

I did mine actually the day of the half marathon, so I did it like later in the afternoon and then I just walked around disney springs and went back to my room and it was great. But you could also do it after the marathon. If that's something that you're used to, that'll really help aid in recovery. And I didn't do it for 30 minutes. I want to say it was like an hour and then they allowed you to use the sauna as well. So it's like almost not that it's a full day thing, but you could spend a lot of time there and just kind of Relax if you want to do that. But yeah, animal kingdom lodge, yacht club, dolphin and grand floridian all have spas.

Speaker 4: 1:28:25

I think saratoga also has one also.

Speaker 12: 1:28:27

Oh and saratoga.

Speaker 6: 1:28:28

I'm going to add one, but it's a kind of a niche thing If you have a military affiliation, shades of green, the army hotel has a spa and offers massages. You can book those online chains of greenorg.

Speaker 3: 1:28:43

Well, once again, ladies, you have knocked it out of the park. You did such an amazing job answering our wonderful communities questions and we are so thankful to each and every one of you and your time. But before we officially wrap up, if people have additional questions after they listen to this episode, how can they go about contacting you to learn more information? Then, devin, why don't we start with you?

Speaker 12: 1:29:08

Um, you can DM me at fitfab disney if you have any corrective exercise issues You'd like to sort out or if you just need A friend. During the race weekends I will be cheering you guys on, especially the full, the marathon. I don't know where I'm going to be yet, probably multiple places. You'll see me multiple places. But, um, I'm running the half but I will be cheering everyone on for the full and yeah, I think that. Oh, and follow me at zippity tees.

Speaker 6: 1:29:36

There you go. Yeah, don't forget mall shop promotion.

Speaker 2: 1:29:39

Yeah um, you can find me on instagram at run fit mama, or my website is run fit mama net. And same thing with devin. If you see us there and you would like to hang out, we would love to meet you. Um, we're also going to be at marathon weekend. I'll be at disneyland weekend and princess, so I would love if you came and said hello. We're gonna have a couple of meetups, um, so it'd be really fun and two more fabulous resources.

Speaker 3: 1:30:03

We mentioned it at the top of the interview the brand new run fit fab podcast. Go check that out. On spotify. And also, uh, devin and christin have a wonderful facebook community. Um, don't be strong, go check it out. I mean, we love our rise and run community on facebook and this group is just as fantastic. Um, lots of encouragement are among all their members. So, again, if you're looking for you know, your 600th run disney facebook group to join because it's such an awesome community.

Speaker 3: 1:30:34

Be sure to go check out dopey strong as well too. But, christin devin, thank you so much for taking the time, and we can't wait to see you in the beginning of january.

Speaker 2: 1:30:42

Yeah, thanks guys, thank you, this is great, thank you devin and christin, Thanks for sharing your time with us.

Speaker 6: 1:30:47

Always a pleasure To speak with you and always great information. We learned a bunch when devin and christin visit with us Friends. Uh, big stuff. Not only did the expo guide strap, but we also got a look. We were wondering where they were. The coast to coast medals have appeared and have created a little bit of a furor on social media. What are your takes?

Speaker 10: 1:31:18

Um, my favorite take is that someone said it looks like a truck magnet.

Speaker 6: 1:31:24

That is funny, that is, I'm not sure I know what a truck magnet is, but Something you can get, like a truck stop.

Speaker 10: 1:31:32

Oh, I'm like you get in the truck stop, okay, I'm with you.

Speaker 1: 1:31:34

Yeah.

Speaker 6: 1:31:35

I'm with you.

Speaker 1: 1:31:36

I see what they're saying because I've gotten the old coast coast medalists and they are beautiful. I do personally think they could be worse. Yes, we should be grateful for what we have.

Speaker 6: 1:31:48

They could be worse.

Speaker 1: 1:31:49

I do understand comparatively that, like Before, they were very, very, very nice compared to even the medals we had back then. So yeah, it is at a downgrade a little bit, but I still think they're great.

Speaker 6: 1:32:03

Good. I always say they look a lot better when they hang them around your neck.

Speaker 7: 1:32:09

Yeah, I mean, I'm still gonna earn it. Yeah, you know, that's the plan.

Speaker 3: 1:32:14

I I have an interesting theory that I wonder if Run Disney expected this response. Because there there's a there's a practice in um public relations and news that whenever you want to put out Bad news about something, you always do it at like 4, 30 or 5 o'clock on a Friday afternoon, friday right, because in that way by the weekend Everyone's so busy they forget about it. And I wonder if it was a situation where they got the design, they made it, they realized you know it's, it's not like the old ones, but if we put it out two weeks before marathon weekend Leading into the Christmas and New Year's holidays, maybe people would forget about it and they follow it up with the event guides.

Speaker 3: 1:33:12

Correct, exactly, yeah so I mean obviously the. The response was not good. I think my favorite was Joe over at DVC runner that was able to photoshop the suitcase one Into the hands of charlie from willy wonka on the chocolate factory.

Speaker 13: 1:33:31

I thought that was a.

Speaker 3: 1:33:32

I thought that was brilliant. But the one part that I'm a little confused by and and maybe someone can can shed some light on this for me is Do we know which one is for which track? Because I know there's, you know, one is for just marathon weekend in disneyland and then the other one is disneyland and you know, and then the rest of the season.

Speaker 10: 1:33:54

Yeah, yeah, so do we know which is which, yet, From my understanding, from what I researched, the one that looks like a suitcase, which, personally, if I had choose between the two, that's the one I would want. I agree with you, jack. Yeah, that is apparently for this coming race weekend. I mean also I want to put this out there I am kind of curious the reason why they switched the metal to more of like Nostalgia type deal. I bet you they were just trying to theme. It's what the race weekend was.

Speaker 10: 1:34:28

What I think when they lost the mark is oh yes, I actually kind of like the suitcase metal because it goes with the theme of Disney Land. The metal I don't like is the one that's that's the circle, one that is just like okay, well, that could have been the one that was similar to the older ones. And then the other thing I have to say is is that why can't they just have a good quality metal in terms of the legitimate aesthetic quality of it? You know, the minute that thing gets scratched, all that paint, chip stuff is gonna come off and it's gonna look bad and also I thought the metals were supposed to be unique and different.

Speaker 7: 1:35:07

Hmm, it, the only thing different is the shape.

Speaker 10: 1:35:11

Yeah, the shape and like, one's like a bronze and one's like a like a, like a gold.

Speaker 7: 1:35:16

I'm like that's not unique, that's just a different color.

Speaker 4: 1:35:19

And my take on it is looking at them again. They, like you know, I never I saw the old ones that they've been posting up line, but Disney hasn't done those kind of metals in years. They're all these cartoony high-color metals and there is kind of staying in line. It would be kind of weird to have a Plain metal metal again, I guess, and everything else is all colored.

Speaker 6: 1:35:42

Yeah, I, I can understand that but, john you, you made a point about the metals when we were talking earlier about the fact that there's no additional cost for them.

Speaker 4: 1:35:52

That's another positive too. You know, you know you're not not charging. You say another hundred hundred twenty-five dollars to get a coast to coast metal.

Speaker 10: 1:36:01

It's. It's completely fair. Like, honestly, that part, yeah, I'm cool with more than likely, whatever metal I'm gonna get because it's still gonna go up on my wall. But if I got to be a pick and choose her.

Speaker 6: 1:36:13

You know you're right, I get it.

Speaker 3: 1:36:14

Jack, that's a good point the thing I found interesting watching all of the, the reaction last night is and I honestly don't know what where I fall on the issue because Obviously there was a massive amount of disappointment. You know, among a lot of people and you know there's part of me that takes a step back and realizes that. You know we do these race weekends Not necessarily for the metal. You know we sign up for these races because we just number one, we just love the sport in general, and then number two, you know it's being with our people, being with our family in our community, and that does create a lot of wonderful memories. But on the flip side of that, one of the keepsakes that you get to to represent that memory is the metal, and you know so.

Speaker 3: 1:37:15

Obviously you know that does hold some Nostalgic value and the fact that it didn't live up to people's expectations. I Also get the disappointment. So it's it's. It's definitely a double-edged sword, for sure, but hopefully run Disney takes the feedback and for, you know, the next coast to coast, they, you know they switch it up and give the people what they want.

Speaker 6: 1:37:39

I get it, I do. I get it all the comments have made. I'm just gonna fall back on something I say many times, and I'm sitting here looking at my waffle of metals. The General reaction when metals are released more often than not as people express disappointment and then they see them and earn them that disappointment goes away or at least gets tempered. So I hope that's the case here too, because that's a big deal. You spend a lot of money to go coast to coast on these and I hope you enjoy it. But speaking of going to coast to coast, we said that the Disneyland weekend guide was also out, so let's dive into that a little bit and we're gonna ask Jack and Lexi are two Disneyland runners to take the lead on this first off, yay, we have information.

Speaker 7: 1:38:23

I. I feel like there's just been radio silence when it comes to Disneyland and it's just like well, what do we go? What do we do? I don't know what's happening, we're gonna run, but anyway. So that's really exciting.

Speaker 7: 1:38:41

So first off, with the event guide. It has all of the information that you need. So if you miss something of what we're talking about, definitely go check it out. We're just gonna hit the highlights, so you know there may be some fine print that you would like to read yourself.

Speaker 7: 1:38:58

But let's start off with the expo. It's gonna be in the Disneyland Hotel exhibit hall. It's gonna be on Thursday from 10 am To 8 pm, friday from noon to 8 pm and Saturday from 10 am To 4 pm, so a little different times. The Bib pickup is gonna be in the Magic Kingdom ballroom, the shirt pickup and the run Disney merch and the other expo boosts are all gonna be in the grand ballroom of the Disneyland Hotel exhibit hall.

Speaker 7: 1:39:34

So it's not in a separate building like our, the Walt Disney, I was gonna say our expo. It's not in a separate building like in Walt Disney World at the ESPN. It's all gonna be in the same building, just, I believe different floors, yes, two separate floors. I guarantee you there will be signs directing you where to go. You can get there by walking from your hotel, you can get a ride share or you can park in the Pixar Pals parking lot and if you show your check-in pass, which we will get on January 9th, you can get a reduced parking of $10. Otherwise it's the daily rate of parking. I mean, it's a smaller area, so I feel like it's not gonna be, as you know, ginormous of an event as the Walt Disney World one, but it seems like there's a good amount of area for vendors to go and, from the pictures you know, it looks fairly organized.

Speaker 10: 1:40:35

So that that's progress another thing I do want to point out, especially with the expo. The first day opens on that Thursday. We will be doing a meet-up, a rise and run meet-up with also run fit mama With or, as you all know, as well as dopey strong. We're gonna be doing a joint meet-up. It will be right outside the expo, between 12 and 2 pm, right near goofy chef. Goofy where what is that place called? It's goofy's kitchen. There we go, goofy's kitchen. Thank you, sorry, I've never been guys, but yes.

Speaker 10: 1:41:13

Also another thing that I would like to talk about before we go into the yoga portion of this is that this race weekend is gonna be different. Obviously, the marathon weekend, marathon weekend. There's so many hotels that are Disney owned and of course, they're all gonna have food courts. So this weekend for Disneyland you may not be staying at the Disney hotels. So because of that, disney has put on the event guide, locations of which will be open for the runners. So if you go on to the event guide for each race and even for the yoga area, they do put under food and beverage what will be open. For example, the Disneyland hotel Exhibit hall will be open during the following hours for race weekend and it'll be more like a special concession stand and that those for Friday, saturday and Sunday will be start open at 4 am and we will close at certain times. To paint on which race day you're looking at, but At least the good information is, is there be open at 4 am. So if you're looking for a place for breakfast and your hotel doesn't offer any, that's a location. Also, I do want to point out there are other locations within downtown Disney that is available and open For you to go check out before the races as well. Just also another thing Starbucks will also be open during this race weekend at 4 30 in the morning. So if you're a spectator or if you really want to try getting that Starbucks before you hit the curl, that's gonna be a tight squeeze, but that is also an option. There's other places as well. Just remember to look at the event guide to kind of reference that now.

Speaker 10: 1:42:55

Going into the yoga stuff, you will be needing your valid ID For this, as well as your yoga check-in pass. You'll be checking in at the ticket booth number five. So just a heads up on that. You must arrive prior to 4 45 am For check-in, because yoga, my friends, will start at 5 am and last one hour inside Disney land and that's gonna be super magical and exciting, so I hope you're ready for that. If you guys are gonna be driving, the Mickey and friends parking structure and security bad check will open at 3 am For yoga. Transportation from Mickey and friends parking structure will also be available.

Speaker 7: 1:43:42

Okay, so, moving on to the 5k, which is on Friday, the parking is also gonna be at the Mickey and friends parking structure. You will have to pay for parking, though, um, you can also walk or do ride share. Those are Definitely options. But for all of the race days If you go to the parking structure that's referenced, you do have to pay. So parking opens at 3 am. You must be at parking at 4 am, um, by 4 am, and then for the 5k you're gonna walk to the main entrance of disneyland park because, surprise, the 5k starts inside the park At Main.

Speaker 1: 1:44:35

Street.

Speaker 7: 1:44:38

And I am so excited about that like, so you're gonna cry, I'm gonna cry, I'm gonna cry when it's gonna be great. The transportation you can also use the anaheim regional transit, which is the public transportation Starting at 3 am Every day, and you'll need to go to their website to purchase a pass. So once we get started going down main street, we're gonna go out the back of disneyland, then loop around the side and the map has some weird kind of dotted line which I don't actually know what that means. I don't know if y'all saw that.

Speaker 1: 1:45:11

That like when you go across we did see that for both the 5k and the 10k and I can't figure out what the heck that is.

Speaker 7: 1:45:19

Yeah, I don't know Um so we'll find out what the I think it's a tunnel.

Speaker 7: 1:45:26

Oh, so maybe we're going Under the tunnel or over the walkway. So then we enter the side of california adventure to finish around the pixar area. This is the only race that doesn't start and finish in the same spot, but the spectators are only allowed at the finish line. So if you're going to spectate, make sure that you check the event guide for this specific instructions about where to go, because it does listed out very detailed which I won't go into all of that right now. So the corrals for the 5k start are open at 4 am. The race starts at 5 am and then it says the start line closes at 5 15 am. So does that mean fast waves or does that mean you just can't enter the starting area anymore?

Speaker 13: 1:46:22

No, I do.

Speaker 7: 1:46:23

And that's all. That's all I have for the 5k.

Speaker 10: 1:46:26

So before I talk about the 10k briefly, I also want to input Again this is going to be different, like marathon weekend. So just a heads up if you want to do the Photopass for your photos for their races it's seeming like how it's worded online is that you're either going to have to buy them individually or, if you're already going to the park that day, you Just buy the genie plus, which is $30, and then you get all of your pictures for that race for that day. So that's going to be a good deal, but, yeah, so if you're trying to do photopass, just a heads up, genie plus might be a very good idea for you, if you already plan on going to the parks anyways. That way you can get all your pictures.

Speaker 10: 1:47:07

Um, going into the 10k, I don't know about you, lexie, but this is the race I'm looking forward to the most. I love marathon weekend. That place has a very special spot in my heart and my soul, but this is brand fresh new. Yeah, and the 10k is the one I'm looking forward to the most between the weekends I don't know Are you feeling that way.

Speaker 7: 1:47:30

I'm excited about the 5k and the 10k. Both of those courses look absolutely amazing and they're a little different from how they've been in years previous. So, yes, more park time, that's what it equates to. Yes.

Speaker 10: 1:47:43

Okay. So now we're going to go ahead and go into the 10k right now. So the staging area opens at 3 30 in the morning. With that being said, the crowds will then open at 4 am, with a race start at 5 am. Now, unlike the 5k, the race Start line closes at 5 25 am. What's also different from the 5k versus the 10k is, if you're going to be driving to this race, parking will be at Toy Story parking structure.

Speaker 10: 1:48:16

Now for the start of this race and the finish, you're going to be starting finishing Basically the same area which is going to be in the parking lot, and so let's get ready to talk about this course. Man, I'm super excited because you get to go through both the parks, through most of the race. So you're going to start out in the parking lot and then you're going to work your way around. You will enter Just around maybe a mile and three quarters, so 1.75 miles. You will then be entering through an area, through Disney's California Adventure. You will be making your way around through a little bit of Avengers campus as well, through Cars Land, which is going to be so cool at night I can't wait to see everything lit up and then you're going to be going all the way around Pixar Pier and then exiting out of Disney's California Adventure with a short run to the next park, because you guys, you know the parks are so close it's amazing, so then.

Speaker 10: 1:49:15

So then, so, just after mile three, you will be entering Disneyland Park. You be, as you're going down Main Street and you see the castle. You will be turning left and going down New Orleans Square and you're going to be working your way all the way up to Star Wars land and then back through Frontierland, which will bring you to mile four, which is about, again, where the castle is. And then, after mile four, you will be going through Tomorrowland and working your way through the back area of Disneyland Park Around. Mile five is when you're out of the parks and then you have about a mile, or the 1.2 Milers, so to the finish line that is, outside the park. So, if you look at this map, you guys, basically, from just before, two miles and maybe a mile and three quarters, to just about five miles, that's all within the parks. How epic and cool is that going to be? I don't know. I'm stoked.

Speaker 7: 1:50:12

Yeah. So I will say the half is a little bit of a different story, yeah, but I'm still excited. Something different. So the staging area for the half opens at 3 30 corrals open at four, ray starts at five and the start line closes at five 35. Um you need to park if you're driving in the toy story parking lot and um you can also ride chair walk, same as before. Um. I did notice that there corrals a through g, so A couple more corrals than in Walt Disney World, um, but the cores miles one through five ish, uh, right before five, are in the parks Running very similar to where the 5k and 10k run around those areas and then the rest is road.

Speaker 10: 1:51:11

It's a lot of road. It's like what after mile three, right?

Speaker 7: 1:51:16

After mile five mile five, sorry, yeah, yeah. So pretty much after you know what once you hit mile five, you're gonna be on the road for a while.

Speaker 10: 1:51:27

Get your pictures in and you guys in the parks before you leave.

Speaker 1: 1:51:31

I will say, when they had the half marathons before, it was also a lot on the roads, um, but you got to see different parts of California, which was kind of cool, um, and it is a pretty flat course.

Speaker 7: 1:51:44

So, and I heard that the community really comes out and they have a lot of bands and some really cool things. Unfortunately, with this one we don't get to run through angel stadium. That's so sad. I know that's disappointing, you know that's.

Speaker 10: 1:51:59

But we will run around it.

Speaker 7: 1:52:01

So that'll be cool, and then we will end in the same place that we started um in the parking lot on disney way.

Speaker 10: 1:52:10

Also something I that we should probably quickly mention is if you have kids running during the races.

Speaker 7: 1:52:16

This race weekend does have kids races, but surprisingly enough, we don't know what the kids medal looks like.

Speaker 10: 1:52:24

I know that is weird that we haven't seen any kids medals, I know. So the kids races do happen on saturday. The times of which they happen are varied by the age groups of which your child is, so just make sure you are looking at the start times for each age group.

Speaker 6: 1:52:46

Watch the kids medal be just stunning and gorgeous.

Speaker 10: 1:52:51

No you know. You know, what I kind of miss about the kids races at disney world is all seeing them run around like I always saw it. Once I saw the kids disney races with all the characters giving kids high fives at the finish line and they're doing a diaper dash. I've never seen a diaper dash. I think that would be really fun.

Speaker 6: 1:53:09

I'm hopeful that the fact that there are kids races at disney land means they'll be returning to disney world.

Speaker 5: 1:53:14

Yeah, I don't have.

Speaker 6: 1:53:16

My children are grown. I have no grandchildren, but it's a neat thing and I know a lot of our friends would like it to come back. I hope that it does. Jack lexie, thanks, good luck. I am MBSW. I think you're gonna have a great time and we look forward to hearing all about it after you get finished. All right, friends, before we get into the race report, let me remind you one more time we're going to finish up this episode with our buddy, jar from jar oxen spoon, so hang around for that. Meanwhile, it is now time for the race report. Okay, let's start.

Speaker 6: 1:53:57

On friday in the lancaster, pennsylvania, not far from burden hand, the dashing through the lights 5k alley without an e, but with her daughter, emily did this one. It's a night race that finishes in clipper magazine stadium, home of the lancaster barnstormers, which is an independent league team. What happens is they light this thing up at christmas time. It's really cool. You see some photos of it and At 10 o'clock they close it to car so the runners can come through. Kind of pretty Best dressed contest. This one.

Speaker 6: 1:54:38

Guess who won that's right, they did alley without an e and her daughter that's right they did. For winning the contest. They won a blanket but no medals. You get a pair of mittens and a light up headband at the end of this race. That seems appropriate. Character stops with the barnstormers team mascot. That second year that alley and emily did this one. So that makes them it's only been around two years. They're perfect at the dashing through the lights 5k.

Speaker 1: 1:55:13

I just have to say too of. I don't know what any of the other people wore for costumes, but they were so cute they had yeah christmas tree hats and christmas tree glasses and tights and the whole nine yards. They were so adorable and so yes.

Speaker 6: 1:55:27

They did a great job. They did a great job. They sure did. Uh, in the netherlands and I didn't count catch the city, which is probably just as well, I probably wouldn't have been able to pronounce it. Our friend shawnee entered into a two-mile santa run. She finished as the first roller and as the first roller push rim, I think. But I'm not positive that shawnee may be in an a link or I'm not positive. I know she's an assisted runner there. However, as the first finisher, two movie tickets, two dinner tickets, proud of finishing first, had a good time. Shawnee. Way to go. Let us move to saturday and let us go north of the border to halifax, nova scotia and a very Interesting event. I've been looking forward to hearing about this one For a couple of months now. So we have invited our friend lori To join us in the race report spotlight and tell us about the beat baithoven 7.5 Kilometer run. Lori, how you doing, it's great to see you.

Speaker 9: 1:56:40

Oh, it's great to see you guys too, and happy holidays to everyone.

Speaker 6: 1:56:44

Happy holidays.

Speaker 9: 1:56:45

Thank you, my friend.

Speaker 6: 1:56:47

Uh, let's say, hey, how's the weather up in canada tonight?

Speaker 9: 1:56:51

Oh, it's pretty wild out there tonight. It's uh, probably 10 degrees, so Trying to do a quick conversion, that's like in the 50s, but it's uh oh 10, it's 10c. Yes.

Speaker 6: 1:57:06

Oh yeah, that's not too bad. Well, yeah, yeah, okay, 15.

Speaker 9: 1:57:10

Yeah, that's in the low 50s, high 40s, I think but the wind is howling to Uh 100 kilometer gusts, so it's pretty wild out there right now.

Speaker 4: 1:57:24

Yeah, I had this morning.

Speaker 9: 1:57:40

Yeah, that's correct, so it was a really interesting event. It was called Beat Bay Telfin and the race was supposed to be run in September, but it was canceled due to lightning.

Speaker 6: 1:57:56

Yeah.

Speaker 9: 1:57:57

Which isn't a common occurrence around here. So when it's in the forecast, they take it pretty seriously.

Speaker 6: 1:58:03

Oh, smart move.

Speaker 9: 1:58:05

So the original premise was that Symphony Nova Scotia, which is our provincial symphony here, was going to play a 15 minute movement by Beat Bay Telfin and that was going to be played throughout the race course on speakers so you can hear it playing. And the premise is you had to get back the 7.5 kilometer route before they stopped playing, so you had 50 minutes. Now, if it took you longer, they didn't cut the race off, but that was the challenge.

Speaker 6: 1:58:38

Okay, I get it yeah.

Speaker 9: 1:58:40

And the route was all along the Halifax Waterfront, which is actually beautiful. It's where the cruise ships stop, so it was a quite nice route and at the finish line you were given a glass of champagne.

Speaker 6: 1:58:56

Oh, how classy.

Speaker 9: 1:58:57

I know it was a real classy event. So one of our other sponsors was Benjamin Bridge, which is a local winery here and my personal favorite. So I was quite excited about the whole thing. And then after the race we were treated to a concert and hors d'oeuvres and more champagne. So the run was canceled but the party still went on, so we got that part.

Speaker 6: 1:59:25

Good deal.

Speaker 9: 1:59:26

Yeah, so that was lovely. And then, so this Saturday they decided to do the race portion and it actually was on Beethoven's birthday, so that was kind of cool.

Speaker 6: 1:59:38

Didn't know that.

Speaker 9: 1:59:39

Yeah. So the race director sent us all a link of Beethoven music so you could still download it and hear the music along the course and you still had the 50 minutes to get back. So, and we couldn't have picked a better day. It was beautiful, it was sunny, there was no wind, it was a nice balmy, 35 degrees, just like perfect race conditions.

Speaker 6: 2:00:08

That's 35 Celsius or no, no, no no, that was not smooth.

Speaker 4: 2:00:13

Okay. I think, it's a little warm 35C is really hot.

Speaker 9: 2:00:19

That would be very unusual weather for here.

Speaker 6: 2:00:21

Yeah, no, she's helping us. She's helping us. She angst out, john.

Speaker 9: 2:00:28

So, again, as I said, it was a 7.5 kilometer race and the first time that I ran at this distance, so you know what that means.

Speaker 6: 2:00:38

Yes, I do.

Speaker 9: 2:00:40

So I did pretty well. I came third in my age group.

Speaker 6: 2:00:43

Yeah, good for you.

Speaker 9: 2:00:45

And I got back in 41 minutes and changed, so I beat Beethoven.

Speaker 6: 2:00:50

Yeah, that's a good job, laura, you've been. You're on a streak of really good runs, aren't you?

Speaker 9: 2:00:58

I am. Ever since I joined customized training, I've been getting a little bit faster and getting a little more focused in my goals. So, yeah, I've had a really good year.

Speaker 6: 2:01:07

Oh, I thought it was because of the wristband.

Speaker 9: 2:01:10

Well, it is the wristband.

Speaker 6: 2:01:11

The wristband goes and they re-race with me now.

Speaker 9: 2:01:14

It's my good luck charm.

Speaker 4: 2:01:16

Good deal. Any significance to 7.5 kilometers.

Speaker 9: 2:01:22

I have no idea Other than that I guess that was they figured. The average runner could get back in 50 minutes if you want 7.5.

Speaker 6: 2:01:31

It's a neat idea.

Speaker 4: 2:01:32

Yeah, it's just like this seems like kind of an odd. Yeah, you're right, john. Yeah, it's like 8K or maybe 5K, but yeah, yeah.

Speaker 9: 2:01:43

Well, we like to be different in Nova Scotia.

Speaker 4: 2:01:47

We'll go with that.

Speaker 6: 2:01:49

Gosh, it sounds like a fun one. I'm sorry it didn't come off as originally planned, because the idea here in the music and trying to get across the finish line before that's pretty neat.

Speaker 9: 2:02:01

They do have it planned again for next year, so I hope to sign up and get the full experience.

Speaker 6: 2:02:07

Got some friends up there to join you, huh.

Speaker 9: 2:02:09

Yeah, well, come on, I have a guest room.

Speaker 6: 2:02:12

It's a bit of a commute for me. I think John said he'd be there, though you might get Allie. We'll have to talk to Allie when we see her. Allie's the closest.

Speaker 4: 2:02:21

Yeah.

Speaker 9: 2:02:22

Maybe you can come in on a cruise ship.

Speaker 6: 2:02:26

Oh gosh, I hope Becky didn't hear that.

Speaker 9: 2:02:31

Well, I know somebody who could be a great tour guide for you.

Speaker 6: 2:02:35

I'll bet. Look, it sounds beautiful. It sounds like it was a lot of fun. I'm glad you got it in. You got it in even though the weather was bad the last time you got it in before the weather turned bad, against this time.

Speaker 9: 2:02:47

That's right.

Speaker 6: 2:02:48

So we got that out of the way. Lori, what's you doing next? What's on the schedule coming up?

Speaker 9: 2:02:56

Next is the Donna Marathon.

Speaker 6: 2:02:58

Oh, good one.

Speaker 9: 2:02:59

So I hope to see a lot of my friends down there.

Speaker 6: 2:03:02

I'm sure you will. Unfortunately I won't be there, but that's a really good one. I'm going to make that one of these days, so any Disney's coming up.

Speaker 9: 2:03:11

No, unfortunately no Disney's, but we will be in Florida Princess Weekend, so I'm hoping to pop by Disney Springs to see everyone.

Speaker 6: 2:03:22

Good deal.

Speaker 9: 2:03:22

I hope you do Then in the fall, I have the Berlin Marathon on the stand Outstanding.

Speaker 6: 2:03:30

That sounds great, Lori. Fun, interesting run. I'm glad you had a chance to tell us about it. Thanks for joining us.

Speaker 9: 2:03:41

Thanks for having me.

Speaker 6: 2:03:43

Congratulations, Lori, on that third place finish. Congratulations on beating. Of course it wasn't too hard to beat Beethoven. He's been dead over 200 years. Good job anyway. No more Merlin. The Celtic solstice five-myler gen. This is a family tradition, just like we heard about earlier. A family tradition race. Beautiful weather, Hills were still steep. The nice weather doesn't make a difference in the hills. Cookies from a local bakery at the end were outstanding. The race always highlights what a wonderful running community that Jen is a part of.

Speaker 6: 2:04:21

There in Baltimore, In Las Colinas, Texas, the Irving Frost Marathon. I had to read this twice. I thought Irving Frost was a name, but no, the race is in the city of Irving, it's the Frost Marathon. We had a couple of people there. Tyler. Tyler ran his first marathon. Hey, congratulations, Tyler. That's a PR. This one's a flat 13.1 mile out and back loop. It takes you along the Campion trail with a nice scenery, mostly a suburban area. For the full you do two loops. Not a fan of that. Neither am I, Tyler, but he says if you're looking for a nice half, he highly recommends this one. Still, congrats on knocking it out, Tyler. Simon was there. Simon was pacing the 410 Marathon group. That's a rock solid pace. Way to go, Simon.

Speaker 6: 2:05:21

In Mount Dora, Florida, the Mount Dora 5K. Jared on Saturday took part in the 5K as part of the Dora double. I haven't been over there. This is not far from Disney World where Mount Dora is. I have not been over there, but folks who get there will swear to me that it's really hilly and I have no reason not to believe them. We'll hear a little more from Jared tomorrow. Tomorrow We'll hear from him when we talk about tomorrow's runs In Wintergarden another 12Ks of Christmas run.

Speaker 6: 2:05:56

Margaret and John were there. This is the fifth time that the two of them have been at this must do event John's longest run ever and first 5K. We know what that means, John, this is for you. Margaret was on crutches decorated crutches last week. She's on a decorated knee scooter this week, which tossed up some unexpected challenges. Yeah, it's better than using crutches, but when you get on hilly terrain or you get on terrain that's not really very level, it can be tough. It was kind of exhausting Whether this weekend in Florida was lousy, I'm really surprised. A lot of these events didn't cancel. None of them did. Rain started halfway through here. If you happen to catch, there was a football game between Appalachian State and Miami of Ohio on Saturday afternoon at Camping World Stadium in Orlando. If you happen to see that, you know what kind of rain they had it was a monsoon, so it was pretty messy.

Speaker 6: 2:07:05

39 races this year for Margaret, One more to go before the end of the year. Then she needs to get that ankle healed because Margaret is a Dopey to Dumbo racer. Also at the 12K, Carrie Ann was there. Great race, Definitely going to do it next year and Kala was signed up but she decided Nope, I want to make sure I get to that start line at Disney World and the weather looked just too nasty. So I understand that that's a good decision. In Austin, Texas, the candy cane 12K Kristen and her friend Sarah, Of course not really well marked out Kind of a smaller local race, Senior tours of a football stadium parking lot. I think that's good practice. For what is the Blizzard Beach Good idea? Didn't matter, they had a good time, A little touch of Run Disney in Austin and we will see Kristen very soon.

Speaker 3: 2:08:11

I was shocked when I saw these photos because I mean, I know we're approaching winter and it's getting cold everywhere in the country, but the fact that she did that race in a sweater I was just sweating. Looking at the photos, I couldn't imagine running any type of race in an actual sweater. So good for you, kristen.

Speaker 6: 2:08:31

I go through all these every week and I usually remember I forgot that's our buddy running in makeup Kristen.

Speaker 8: 2:08:38

Yes.

Speaker 6: 2:08:39

And her and her friend Sarah. So yeah, kristen, thanks for the report, and I don't think it can get chilly in Austin, all right. In Tutopolis, illinois, page ran the Santa Stomp 5K. Houston had a 12Ks of Christmas run. Now, originally I had this one as being on Sunday, but apparently that was just a mistake. It was on Saturday. It appears a couple of people running this one. Amy was there. Brandy did her final race of 2023. She saw a couple of folks in characters. You saw Buddy the Elf. She saw Ralphie from a Christmas story. Best part was people watching having a good time and Santa hands her the medal at the end. That's pretty cool.

Speaker 6: 2:09:28

And our buddy, jennifer, ran this one. I was giving Jennifer the business. Jennifer says she forgot her headphones, forgot to put her watch on and forgot what distance she signed up for. I was giving her the business because the race is called the 12Ks of Christmas. Jennifer, how did you forget what distance you signed up for? Bob, they have a 6K option. Okay, fair enough, fair enough, you win. So what happens when you do all that? You miss all that. You get your headphones, you're watching, you're distance, you PR by over two minutes. Congratulations, jennifer, great job. You know Jennifer is one of those stories that think about where she was a year ago. Jennifer had double mastectomy just after Marathon weekend a year ago and now she's PR'ing a 12K, even if she didn't know what distance she was running. Jennifer, we think you're awesome Way to go.

Speaker 3: 2:10:32

Excellent work.

Speaker 6: 2:10:34

All right, we're back to the Irving Frost half Marathon. I may have and this happens every now and then I may have listed things twice Ally was there. This is another Ally without a knee, not the original Ally with the. Never mind Ally. Good job, pretty good job. Walk day three the dopey Sim. I think we hear from Ally again on Sunday Speaking of Sunday Big event in Pensauk in New Jersey here to tell about it is great.

Speaker 3: 2:11:10

Yeah, so I participated in the Frosty Looper eight hour race. The only reason why I signed up for this race is because I was peer pressured by our friends Michael and Aaron over at the will run for podcast, because they literally live five minutes from where this place.

Speaker 3: 2:11:37

So you know they, they coaxed me with. All you have to do is bring your you know your fuel and stuff like that We'll bring, we'll bring the tent and everything else. So I was like all right, let's, let's give this a shot. So essentially the race is a 3.75 mile loop that goes around the Cooper River in South Jersey and you just run that thing as many times as you can or want to within the span of eight hours. So first time I ever did something like this. So coach twigs had on my schedule 17 miles as part of my simulation. So when I was doing the math I realized that I would hit 17 miles by while I was on the fourth lap. So obviously I couldn't just quit in the fourth lap and then swim across the river back to the back, to where our tent was set up, so I had to do five laps.

Speaker 6: 2:12:42

You can't go halfway and then turn around and come back. Correct Exactly.

Speaker 3: 2:12:46

So, yeah, so I got my five laps and I was, you know, a little over 18 miles in by that point and I looked down on my watch and I still had roughly about three hours to go. So that's why I decided I was like, hmm, let's see what my body can do and where it can take me. But again, I didn't want to do anything stupid either. You know, with, especially with, you know, marathon weekend coming up, you know. So I was trying to do the math in my head and I was, I remember, texting all of you and John was, you know, the sane brain in the group to say, hey, greg, you know, if you just do two more, you got a marathon. And I was like, oh, okay.

Speaker 3: 2:13:30

So I went out and it was so funny, at the end of each lap, aaron would be back at the tent and she'd be like, okay, so how was this lap? You know, usually for like the first three, I'd be like, yeah, it doesn't suck. And then at the, and then at the end of the fourth lap, I was like, yeah, this is starting to suck a little bit, okay, because I mean, you know, it's pretty to look at the river and everything like that, but again that storm that you just talked about, bob, you know right and it's way up the East coast and the whole time.

Speaker 3: 2:14:03

I'm thinking this is going to pour on us any minute, but thankfully it held off until I was finished. Yeah, so I finished on my fourth lap and all of a sudden, who is at our tent?

Speaker 3: 2:14:15

But our favorite Camden County runner yeah former guest, jack Wigsig, came out to cheer everybody on, since obviously he's local in the area. So it was finally great to meet Jack in person. You know we exchanged a couple of nice words and that gave me the encouragement to go back out for one more. So I officially got my marathon on and then all of a sudden I realized that by that point I was done because I think I had come in just after three o'clock and the race had a rule that you weren't allowed to start any new laps after 330. So I was like, you know, even though my legs felt pretty good, I wasn't 100% sure if I went out for one more, you know, if I would get back in time, and if I didn't get back time, you know, the lap wouldn't count. So I just shut it down right at that point and had an absolutely wonderful time I enjoyed.

Speaker 3: 2:15:17

I got to experience my first ever aid station where I got to like go up and they had quesadillas and potatoes and three different types of soup, and I was floored. They even had Dunkaroos. I didn't know these Dunkaroos were like back because I mean that was like a treat when I was a kid. Yeah, so I was. I was beyond thrilled for that, but yeah, so it was a fantastic time. I want to thank Michael and Aaron again for the peer pressuring and now they're trying to pressure me into doing the summer version of this race called the loopy looper, and that is either a 12 hour or 24 hour event. I don't know if I could do that, but we'll just have to wait and see. But yeah, overall, great simulation weekend. I'm very, very confident myself now that I will have a wonderful marathon weekend based on this weekend's results.

Speaker 1: 2:16:10

Proud of you.

Speaker 4: 2:16:11

Thank you so it didn't rain because I was watching you on YouTube and it looked like it was raining.

Speaker 3: 2:16:17

So at one point it did start raining. It was like drizzling on me. I want to say it was after I think it was. I had finished my third loop and I went to the aid station because I was just in the mood for something salty. By that point, and as I was walking back to the tent, the heavens opened up and but Aaron had her AccuWeather app open and she was like, oh, this is just one cell, it's going to be gone in less than five minutes. And that's what ended up happening. So as soon as it was done, I got right back out there and then, literally, the heavens opened up about 10 minutes after I finished.

Speaker 3: 2:16:57

So if that wasn't a sign to stop, I don't know what is. But I got to say there were some incredible athletes at this event. The one gentleman who looped me several times, he was going to have a pretty good clip and I was able to sustain with him for about 20 seconds and I was like, oh so what's your goal for today? And he was like I'm trying to get to 50 miles. And the person who won the event did 15 laps.

Speaker 3: 2:17:24

That was very, very impressive.

Speaker 6: 2:17:26

Yeah, sure is, sure is, but what you did was impressive too. Great, great job Thank you. Christiana was out there. You ran into her, didn't you?

Speaker 3: 2:17:35

Yeah, yeah, I came across her and she saw my rise and run shirt and she asked if I did run Disney. And then she's like oh, I'm listening to you right now. So you know, we were chatting about last week's episode. Apparently, she knows Kayla, so we got into a wonderful conversation about her and yeah, so we did about half a loop together and it was awesome. And then but I think she, she was having some back issues. So I think she dropped out after maybe four loops or something like that.

Speaker 6: 2:18:07

About 15 miles.

Speaker 3: 2:18:08

she said Greg yeah but it was great to spend some time with the new friend on the course.

Speaker 6: 2:18:13

So that was really cool, absolutely Good weekend, good Sunday.

Speaker 8: 2:18:18

Go.

Speaker 9: 2:18:19

Greg.

Speaker 6: 2:18:20

Yeah, nicely done, nicely done.

Speaker 10: 2:18:23

Oh, can I ask you a question?

Speaker 3: 2:18:25

Of course.

Speaker 10: 2:18:26

Do you think you had enough energy left in you to do another loop for an ultramarathon?

Speaker 3: 2:18:35

In my mind an ultra would be 50k or higher.

Speaker 13: 2:18:38

I mean, I guess in theory anything over a marathon is considered Anything over a marathon, yeah.

Speaker 3: 2:18:42

So I guess technically, because the way that the the route was set up, it was, my final distance was 26.25 miles. So so I guess maybe technically, if you want to go on that but no, by that point I was physically and mentally done so but. But we'll see you for the future though. Well, I'm not turning into you, jack, so don't get any ideas.

Speaker 10: 2:19:10

I've got an alley. I know Lexi said maybe someday. I know Alicia is kind of tinkering around with the thoughts, greg, I'm going to get you For sure.

Speaker 1: 2:19:19

Well, sometimes I just don't know when yet yeah.

Speaker 6: 2:19:22

Well, when you had 17 miles on your training schedule, you knocked out a marathon. I think that's plenty for one day. Good job, all right, let us move on. Let's move on. There was an event called the Texas Double near Dallas. Allie and Allie was on. Yeah, allie was on just a little bit ago. We talked about her running on Saturday. This is a separate event from what she did on Saturday. This Texas double actually holds four races during the weekend. Kind of a small event Only 99 runners per race. There were only 16 women. Allie ran a marathon. There were only 16 women in the marathon. All of the folks there she said that she met were running dopey. So that's pretty cool.

Speaker 6: 2:20:12

Organizers did a great job. They were there rooting folks on. It was an eight loop marathon. Allie beat her previous marathon best by just over nine minutes for a new PR. Great job, allie. Congratulations Phoenix Arizona. The hot chocolate 5K. Allie says. Here's the deal. The neighbors had a party last night, kept her up, so she opted for sleeping in a little instead of running this 5K, but she did one of the 12Ks of Christmas run the next morning instead. Hey, you got to be flexible, molly. You got to adapt. Good job Congrats. In Rockville, maryland, the Montgomery County Roadrunners Club, jingle Bell, jog, and then there was some long run training involved. Our buddy Kay did this one with her friend Allie. Ellie ran a PR and Kay left us this report.

Speaker 5: 2:21:25

Just finished the Montgomery County Roadrunners Club Jingle Bell Dog AK. I'm a part of my 26 miles simulated run, so I am now taking a kind of a walk break as I do the second half of the 26. It was a really fun run. At the start of the race, inside they had a photo opportunity with lots of holiday pop, so I'm sure I'll be posting pictures later Then on the run, it was so cool because I am running in also what I call the costume simulated run.

Speaker 5: 2:22:01

I had on Mickey ears and Mickey hoody to cover up what will be the race costume, because it's cold, and some runners recognized the ears and the Mickey grass that got the back of the hoodie and me holding my mouth for I'm not gonna get her name for my news that I'm running in costume and so they stopped to act like. This looks like Disney, are you running Disney? And I was like I actually am, and so shout out to Jack, crystal and Ellie and I will see you all in a couple weeks. This is gonna be their first run, don't be. And today was Ellie's first 8k, so she gets the PR bell. Hopefully she'll be listening to the podcast. But it was a great race, super fun, great to act at the beginning and at the end. So I'll see you guys soon. Happy running.

Speaker 6: 2:23:08

And then, shortly after Kay had this apologies and alibi to add.

Speaker 5: 2:23:13

This is my own personal apology and alibi, because I should know my costume and so her name is Malpomony and now I hope I got it right. But I'll see you guys, soon.

Speaker 6: 2:23:27

Christiana a different Christiana gotta be was also at this event In England, near Liverpool, at the Aintree Racecourse, our buddy Rob was running. Good to hear from Rob. Rob's a really excellent runner but he I think he's been a little nicked up through most of this summer. However, he's coming back strong. This is his 10th half marathon since the 1st of September. First 20s run a close to full effort in over a year. Just missed a sub 130. I told you he's a good runner but he's gonna take it as he had a sore throat and a cough last night, only got two hours of sleep. So yeah, I can understand only being able to knock out about a 130. Yeah, are you kidding me, rob? Good job. Rob will be over here for Dopey. Look forward to seeing him in Lakeland and I'm not sure where Lakeland is. I thought perhaps Lakeland, florida. Then I saw the temperatures they were running in. I know that's wrong. Anyway, robin and Kim and Woody ran the Cindy's Jolly Jingle Jog and had a good time. I know they met one another. I heard from both of them, but I didn't hear much about the race.

Speaker 6: 2:24:46

Back to Mount Dora, the Mount Dora half marathon. Jared completed his Dora double 5k the day before Ellie was there. Ellie used this as day three of her Dopey sim. As with most of the folks who run the Mount Dora half, she talks about it being hilly, especially for Florida. Ellie finished her Dopey sim on Monday by knocking out a 26-miler using the Irving Frost virtual marathon. Our buddy, michael Michael ran his last race of 2023. And Peyton Peyton's really been leaning into, in her words the run-walk-run method and has seen a huge difference in her running. A lot of wind on Sunday and there was indeed a lot of wind throughout the Florida Peninsula and up and down the East Coast. A little drizzle here and there made for a good challenge in those rolling hills in this half marathon. Peyton PR In Wellington, florida, the Wellington Jingle Bell run 5k.

Speaker 6: 2:26:01

Jennifer, stephen and family. This is the Jennifer who last week. I knew that Jennifer was a big Eagles fan and had lived at Philly at one time. I thought she still lived there and I was wondering if she was vacationing in Florida. Nope, she lives here. I should have known that. Anyway, let's talk about this event this 5k Windy. The rain held off a bit for her. Metals were cute for this one. Toys are taught. Toys for Tots was the beneficiary of this event. Next up for Jennifer, the dopey challenge. Let's go from Florida over to Kailua, kona, on the big island of Hawaii, for the Jingle Bell Beach Run 5k. Carolyn Carolyn, first time that this event has been run since 2019. A great run along the beach over in Kona, hawaii. Ran with her daughter, sabrina, who pulled ahead of her and beat her at the end. Oh well, carolyn, that's all right, good effort.

Speaker 6: 2:27:04

In Magador, ohio, the Wingfoot Lake four-hour trail race Greg, you had an eight-hour, laurie had a four-hour. Laurie had more fun, though, because it rained the entire time and in fact, at some point she got some sleet. She describes them as ice pellets, muddy and chilly. Boy, you got to love that. Of course, it was a two-mile loop, a little bit of hills, but they were steep. She knocked out almost 16 miles with a bathroom break, and she put on new feet by changing socks when she got there. She expected that she might be cut off at the three hour and 30 time, but the race director said she had time to get one more lap in and she hustled. So she did run one of her fastest loops and won the Masters Division overall, not just for women, but the overall Masters Division.

Speaker 3: 2:27:59

That's awesome Congratulations. Yeah, that is.

Speaker 6: 2:28:00

That really really is. Congratulations, Laurie, Galveston, Texas. The Santa Hustle 5K, Kim, with her daughter Sydney and their friend Rachel. This was Sydney's first 5K. Congratulations, Sydney. This PR bell is for you. Sydney's been training for a month and she's working on getting herself ready for the 5K for Wynondine next year.

Speaker 6: 2:28:27

Weather in Galveston was great. She enjoyed seeing a whole bunch of people. The holiday spirit was wonderful. Nice flat course up and down the seawall and they got. They had two cookie stops and two candy stops. Finishing up the race report in Roseville, California, with the Santa Hustle, Becky with her son Nolan. Becky was Nolan's guide for this rate, Nolan is blind. Nolan ran with Becky as a guide and he ran with his cane in the other hand Didn't slow him down. Flat course, candy cookies, water stations along the way. The Finisher's Medal was a jingle bell spinner. And that's it for the race report, for episode 117. Friends, you know it's Christmas time. Christmas time, a lot of wonderful traditions, Family getting together and, for me, looking for the latest release from Jar Oxen Spoon here with us, here with us as a Christmas gift to our Rise and Run family. Jar himself is here. Jar brother, it is good to see you. Merry Christmas.

Speaker 13: 2:29:52

Merry Christmas and ho ho ho to you and the viewers out there. Thanks for having me back on.

Speaker 6: 2:29:59

It's a blast man. Let's talk a bit. You got your YouTube channel, jar Oxen Spoon. Jar one word, oxen Spoon, all one word. Tell our Rise and Run friends. What's new on there Since we were with you a while back? But what's new?

Speaker 13: 2:30:17

You got some new videos and musical parodies and yeah, I think, since I was last on, that was kind of in the mid-season or the off-season of Run Disney. So all of Wine and Dines on there and a whole bunch of new Run Disney content is coming up, with Dopey coming up and Disneyland Dopey Fornia's, what we like to call it. So that's seven race recaps plus one or two expo's, if I feel like doing the Disneyland expo. So, yeah, a lot of that coming up that's gonna stretch us all the way into Princess and even got that coming up in springtime. So yeah, man, I'll stay busy.

Speaker 6: 2:30:58

It's good stuff I've seen and again I want our friends listening to understand yeah, I love the song parodies, they're amazing, but you got other stuff and you do videos to wrap up the runs and videos on the golf course.

Speaker 13: 2:31:14

Of course I've yet to. I think the last time I was on the golf course was June, which is terrible. So once I get rid of this dopey thing, then I can go back on the golf course.

Speaker 6: 2:31:27

Jar, I think the last time I was on the golf course was 1998. Oh man, no, I can't be that long. It can't be that long, but it's been a while. It's been over five years, I'm sure of that. I can't do math in my head and, to be honest, I'm not sure what year it is anymore.

Speaker 13: 2:31:44

Yeah, we've tried to hit up the Disney golf courses Some of the last few race weekends, like the. We hit up the Lake Buena Vista one and the Oak Trail. They look mighty pretty, they are. They're very nice. We're not very good, there's nothing wrong with that.

Speaker 6: 2:32:03

Yeah, Of course, is it challenging or okay for a mid-handicapper.

Speaker 13: 2:32:10

It's fine, I'm a pretty high handicap right there. I think it's nice to see the Disney property from a different perspective. It's also good cross-training if you're a bad golfer, like I am, where you hit the ball and then try to run after your ball and keep up with the time.

Speaker 6: 2:32:28

It's cross-training at its finest, you get some orientating lessons too, as you paddle through the woods.

Speaker 13: 2:32:34

Yeah, you make the most of it.

Speaker 6: 2:32:37

It's good stuff. It's good stuff. Well, you already said you're heading to Dopey, right? Yes, got all the training done.

Speaker 13: 2:32:45

no, doubt this is a for real statement. It's been a while since I've cracked open one of those training guides. Whenever you announce on the podcast how many miles we're supposed to be running, that's how I know Then I just say to myself am. I going to do that this week.

Speaker 6: 2:33:01

That's how you note that you should feel bad for not getting that many miles in. Is that what it?

Speaker 13: 2:33:08

is yeah. Now I feel like I'm cramming for a test. I know I've completed four dopes before, but I'm also older.

Speaker 6: 2:33:18

Oh, golly buddy Aren't we all yeah.

Speaker 13: 2:33:21

It'll be fun no matter what. I guess that's my hope.

Speaker 6: 2:33:26

We managed to pull that off pretty well, I think I think so the fun part yes, you guys do a wonderful job on costumes. Any spoilers, any hints as to what's coming up.

Speaker 13: 2:33:38

Well, I know Wine and Dine. We had a great concert. Yeah, you did, I think our friend, the legendary Bill Stewart, pulled off Willy Wonka so well. Yeah, he was amazing. He was also saw the new Wonka movie the other day. It was great. I think he posted a picture of him at a theater, dressed as that Is that right. I did not go to the theater dressed as an Oopa Loopa, but if many of us did that, sure that would have been great.

Speaker 6: 2:34:11

Yeah, I can forgive you for that. Not by yourself. Yeah, that would have taken some real guts Heck. I give Bill credit for doing it. Man, that's pretty cool.

Speaker 13: 2:34:23

Oh, we have some ideas for him for the future. Also, in Dopey there's something that I did last year that I kind of go against my own rule of wearing the same costume second time. But this one will be expanded, that's all I'll say. Okay, and the 5K? It's not really elaborate. It's kind of just a random idea in our group text, like let's do this, and then this idea came out. So, yeah, there's really no explanation to a lot of these costume ideas. Just look at my name, jar Oxen Spoon. That's a totally random creation also.

Speaker 6: 2:35:02

So there's no explanation for many things that we yeah, but it's good stuff, man, and it adds to it very much, adds to the fun of the Run Disney events. It's all a big composite and you guys are a great part of it. I appreciate it All right. What kind of tunes do we got for Christmas here, 2023?

Speaker 13: 2:35:26

So I release these songs on the Wednesday, on Wednesdays in December, so there are three Wednesdays in December of 2023. So the first one we released is called Trainings, or Golden Guide, which is a parody to Baby, it's Cold Outside. And then the second one is if we can partly educate, which is a parody of the Christmas song from the Chipmunks. That's right.

Speaker 6: 2:35:53

A salute to Alvin, simon and Theodore that is correct and to Yoohoo, yes, yoohoo, I'm not a.

Speaker 13: 2:36:03

I'm probably the wrong guest to talk about nutrition. I think they are on this episode.

Speaker 6: 2:36:08

Yeah, they are, as a matter of fact, Kristen and Devon we just heard from them?

Speaker 13: 2:36:11

Yoohoo, I don't know. I can look at the can right now and probably tell you there's not. No, there's 160 calories in a can. So that's probably not the greatest thing, but we're runners, we need calories, don't we? Yeah?

Speaker 6: 2:36:22

man.

Speaker 13: 2:36:23

That's the kind of calories we need, though, yeah.

Speaker 6: 2:36:25

Yoohoo. Yogi Berra used to advertise for Yoohoo. Now I'm dating myself again. All right, so that's two. Now you got one more. That will be out before. It will be out by the time this episode releases. That's correct.

Speaker 13: 2:36:40

Yes, and that one is a parody of an old Saturday Night Live classic and don't worry, it doesn't have box on the title. It's one of the other ones, so I think this one is more. You have to watch it in its fullest and shout out to SlackerMK, who pulled off something that none of us could. All right.

Speaker 6: 2:37:10

I'll look forward to that. By the time this releases, I'll have seen it, because I'll be looking for it on Wednesday. Good stuff. Hey, as we're departing here, we'd like to play one for our friends. Which one should we play?

Speaker 13: 2:37:22

Jar, I think you mentioned Trainings or Golden Guide in a previous episode.

Speaker 6: 2:37:28

Yeah, we did. That's a good one, and here it is now.

Speaker 11: 2:37:47

This running can wait. Training to Golden Guide, because a marathon's pain. Training to Golden Guide. The season goes thin.

Speaker 3: 2:37:58

Go, take your shoes for a spin Go take advice.

Speaker 11: 2:38:02

Just don't neglect your exercise by your driving or hurling. If you train, what's your purpose? By the two rays out, the door Off? The couch and feet on the floor.

Speaker 3: 2:38:16

A day that.

Speaker 11: 2:38:17

I should have won. On quadragons just plain scourge. A save me just a lap till I'm sore. Paragantil, you can take more Labors and sweets Training to finish my fare With constant rethink. Temple on. If you dare, help me disallow Vision matter now. This can't be said. Just tell your lazy days. At least I'm not running big so Too many heels Too much stares. Dope is not to be pushed aside. 48.6 is a ride. This training can't wait, lace up and go out.

Speaker 11: 2:38:58

Training to Golden Guide. Training to Golden Guide. It's coming around faster than a firework.

Speaker 6: 2:39:25

As always I know joking. I love the stuff. You and the slackers do a wonderful job. It's just a lot of fun, man, and very, very clever also, so we appreciate it. Thanks for spending some time with us. It's helping to make our Christmas bright and cheery. We appreciate it.

Speaker 13: 2:39:47

Yeah, thank you, Bob.

Speaker 6: 2:39:49

You're welcome. Look forward to seeing you in a couple of weeks, my friend.

Speaker 13: 2:39:51

Yes, we will be there right away to run all of the miles. I guess.

Speaker 6: 2:39:56

Friends, that's great Love having Jar all the time. Hope we get a chance to see him down there at Disney. And please, please, go to the YouTube channel Jar, ox and Spoon. Take a look and hit that subscribe button. Help the guys out, we'd appreciate it. Friends and of course, if you run, you know you are our friend. Our last episode before Christmas. We hope you enjoyed it. We had fun bringing it to you. We've had fun bringing you our episodes all year. On behalf of the gang, hope you have a great holiday. Merry Christmas. Whatever holiday you celebrate, we hope it's special for you and we are excited about seeing you next year. But until then, happy running.

Speaker 3: 2:40:58

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. Should not be considered medical advice and should always consult with your healthcare provider or event organizer.