124: Rise and Run Grab Bag

As the sneakers hit the pavement, we're not just chasing personal bests; we're embracing stories of resilience, nutrition, and the Disney magic along the way. Step into the world of runners who have transformed adversity into strength, especially Danielle, a Hartford runner battling cancer while pursuing the Abbott World Major Marathons. Her poignant tale during the Donna Marathon is interwoven with our own reflections on how the community uplifts us. Alongside her are the voices from our Rise and Run family – including a poem that captures the spirit of conquering the Dopey Challenge, reminding us how we're all connected by the road we run.

Fueling our bodies for the long run, we welcome Zach from Maurten Sports Nutrition, unraveling the complexities of endurance nutrition like never before. As he shares his marathon experiences and the impact of Maurten's products on his performance, we delve into the nitty-gritty of carbs, hydrogel technology, and personalized fuel strategies. It's not merely about sustaining the marathon journey – it's about mastering it.

Also in this episode, we're not just looking back on the strides taken but also forward to the thrills of summer games and the camaraderie of race weekends. From Olympic trials to the must-dos outside of a runDisney race weekend, we're with you through every mile. And remember, our shared paths extend beyond the track, into the heart of the Rise and Run community, where your stories and challenges inspire every step we take. Join us, and let's continue this incredible journey together, one heart-pounding, life-affirming run at a time.

Maurten
The Donna Foundation
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Rise and Run Podcast Website and Shop
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Runningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off) 

Transcript

Speaker 2: 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 4: 0:36

Hi, this is Gretchen coming to you from the Marathon Weekend Meetup and you're listening to the Rise and Run Podcast.

Speaker 2: 0:43

Gretchen, thank you so much for that wonderful introduction. If you don't know, Gretchen is one of our very loyal listeners and our favorite Costco employee. And before we get started this episode, I gotta tell you about a new hack. Costco at their cafe now is selling cookies, warm chocolate chip cookies. So you just buy two of those, get the softsurf ice cream. You make an ice cream cookie sandwich, chef's kiss. But anyway, outside of Costco hacks, welcome to episode 124 of the Rise and Run Podcast. Don't adjust your sets. I'm not Bob, I'm Greg and I'm joined here by my absolutely wonderful friends Lexi.

Speaker 5: 1:24

Hello.

Speaker 2: 1:26

Alicia, hello, and John.

Speaker 3: 1:28

Hey Greg, how you doing.

Speaker 2: 1:30

Oh, I'm doing well, john. I'm hoping I don't sink the ship so we'll see how we do here.

Speaker 2: 1:37

But you know, I know on last week's show Bob had asked everyone to not adjust their sets, that he was feeling under the weather, but I'm happy to report that Bob's voice is almost back to 100% and he's close to kicking with this whatever bug he has right now. But only for the second time in 124 episodes Bob cannot join us on the podcast, but we promise he will be back on the mic next week, fear not, but we really do hope that you enjoy this week's episode. On this week's episode, speaking of which, we chatted a while back with our new friend Zach. He is a representative for Martin Sports Nutrition, so we had an absolutely wonderful conversation about that particular product and just fueling in general. So that'll be our featured interview for this week, and in the Race Report spotlight we are joined by Danielle, who participated in the Donna Marathon weekend in Jacksonville.

Speaker 6: 2:41

And if you enjoy the podcast, please share us with your friends. You can find us on Instagram at Ryzen Run Pod, at Facebook at Ryzen Run Podcast, and our website is RyzenRunPodcastcom. And if you'd like to leave a question, comment, race report or want to introduce an upcoming episode, you can call us at 727-266-2344 and leave us a recorded message.

Speaker 3: 3:09

And Jack has been busy working on our YouTube channel and which will really be great for this week with Disneyland registration opening up. It's tips on what hotel to choose for Disneyland.

Speaker 2: 3:21

The Ryzen Run Podcast is sponsored by our friends at Magic Bound Travel. With the Disneyland Halloween Half Marathon registration right around the corner, now is the time to get your Disneyland reservations on the books, not to mention you probably should be booking your rooms for Wine and Dine as well, since that registration is going to be here before we know it. So be sure to contact Magic Bound for all of your Disney World, disneyland Cruise Line Adventures and much more, and you can visit them at MagicBoundTravelcom. A couple of apologies and alibis to start. We know last week on the episode we had mentioned, that our featured guest was going to be Avid Disney Runner and Social Media superstar, michael Does Dis, but unfortunately Michael is feeling under the weather this evening and will not be able to join us. So we're not. We are going to reschedule with him as soon as possible.

Speaker 2: 4:21

Secondly, we did have a listener reach out to us just to confirm the date of the expo for Springtime Surprise and in fact we actually had the wrong date listed in our little sheet that we have here that we go off of to record all these episodes. So we do apologize about that, but as of this week, as of this recording, the expo is 10 weeks from today and in the last item of business here, for under apologies and alibis, our favorite pacer with a cape atom wanted to let us know that the gen who got the PR during last week's half marathon in celebration was not his friend who he helps guide for, but in fact it was actually his wife. So, jen, congratulations on your PR last weekend and just for good measure, here's a PR bell for you.

Speaker 5: 5:18

So moving on into our training schedule for Princess weekend, which is just a mere two weeks away from this podcast dropping the day that you're listening to. It is two weeks from the expo, which is crazy. On your training schedule, if you're doing the half marathon, you have 14 miles this week. And for the fairy tale challenge, you have a five mile walk and a 14 mile run. Moving on into the springtime surprise training, you're in week eight. So if you're doing the 10 miler, that is seven miles for you, or the challenge, you're doing a one mile walk and a seven mile run. And speaking of springtime, surprise, the advanced dining reservations open very, very soon. So make sure you check the dates of your arrival and get those dining reservations. And also, speaking of things to register for, I believe we have a very special race weekend. That registration is coming up in just a few short days.

Speaker 2: 6:24

I mean technically the club run. Disney folks registered this week already, which is kind of why.

Speaker 5: 6:30

Today right.

Speaker 3: 6:31

Yeah, today yeah the day of the recording Yep, yep, and next Tuesday is for everybody else.

Speaker 5: 6:40

I know it's crazy. I am not running the Halloween race and I don't think any of you here on the recording tonight are either.

Speaker 3: 6:50

No, I'm probably doing bird in hand, hopefully if I don't get hurt again.

Speaker 2: 6:55

That's why I like to hear John.

Speaker 5: 6:57

You are running bird in hand, John.

Speaker 3: 7:01

Well, last year I had knee surgery four weeks before it, so that was a little different.

Speaker 2: 7:10

I'm telling you right now that Amish barbecue is going to hit so much better. I mean not that it's bad, but I mean it's good to begin with, but it hits so much better after running 13.1 miles. That chicken was great.

Speaker 5: 7:22

I feel like a lot of things hit better after running 13.1 miles yeah, before did we get on a tangent there? Bringing us back to Halloween. Did you guys see the merch drop? That was today?

Speaker 2: 7:38

Yeah, yes, by the way, who pays $40 for a jumbo pin?

Speaker 5: 7:43

There's people I do not.

Speaker 3: 7:46

I might have at one time. Sorry, you did. There is some crazy Actually, those pin sets. Okay, I think some pin sets like a haunted mansion. One was like $40 one time. So yeah, no.

Speaker 2: 8:02

I think it's very, very cute, but I'm glad I noticed. This isn't necessarily a merch conversation, but what I find really interesting is that for this inaugural weekend they went with so many different Halloween themed things that you would have thought that they could have like taken one thing, just haunted mansion, or just hocus pocus or something like that, and then the whole weekend around it, so they had more in the tank for future race weekends and everything like that. But that being said, the spirit jerseys looks really cool.

Speaker 5: 8:38

I really love that corksicle. I think it is so cute. It has Halloween spelled out with a different character in between each letter. I think it's adorable. I would use that even if I was not running, so maybe, maybe I can convince Jack to get it for me Well.

Speaker 2: 8:58

I was going to say so. So, based on our crew, I think so. Jack is, I think, going to throw her hat into the ring, and I know Bob has mentioned that he wants to go out to this race weekend as well too. But do we have any predictions and how we think how quickly things are going to sell out?

Speaker 5: 9:16

I think I mean another piece of news that we heard today that may or may not be true I'm leaning on the may be true side is that the Halloween weekend could be a legacy race weekend and if you don't know what that means, that means after five years you're able to get perfect status. If you do it five years in a row, I think that may make more people want to sign up, because there hasn't been an opportunity for a perfect status in a long time, especially since they didn't do it for Springtime's prize.

Speaker 6: 9:53

I think it's going to sell out extremely fast because people have been asking for a Halloween themed race for a while now. And so the fact that it's a lot of characters that people love and it's at Disneyland and, yeah, just Halloween in general, I think we'll get a lot of people up and wanting to sign up for it. Yeah.

Speaker 2: 10:18

Now I'll play a slight devil's advocate here. I'm interested, based on all of the not only good press but bad press that came out of the Disneyland weekend a couple of weekends ago, if was there enough bad press to maybe give people pause and be like, hmm, let's see if they correct all the issues from January and then maybe I'll think about this for 2025 or something like that. But like you said, alicia, you know people have been clamoring for this theme or type of themed race, so it'll be interesting to see. But just so everyone knows in the community, on our Facebook page we do have a Disneyland Halloween half chat thread. I have a sneaky Swiss Well, let me let me rephrase that a spooky suspicion that that chat will be very busy come 10 am Eastern on Tuesday morning, with friends supporting one another as they register. So if you are interested, definitely go into the chat group section of our Facebook page and take a look and join in on the conversation.

Speaker 3: 11:32

I agree, I think it might sell out fast because when springtime came out, everybody thought it was going to be the new legacy race. And I think they told us like, was it the day of or the day after that? It wasn't going to be legacy, and yeah. So then that that springtime sold out like immediately. I think that that that weekend, the initial springtime, oh yeah, well that first year?

Speaker 2: 11:59

Yeah, because the whole theme was the races of yesteryear, or something like that. Yeah, yeah.

Speaker 5: 12:05

But it does make me I mean, I guess I because I love villains so much and I do love the idea of Halloween race. It does make me excited, like I may do it next year, if you know the stars align and the opportunity arises. Because if it is going to be legacy, that means it's still going to be a Halloween, villainish themed race.

Speaker 2: 12:32

Well, very interesting conversation here, gang, and, like I said, we'll have to wait and see how everything plays out on Tuesday. So, for those of you that are registering, we have our fingers crossed for you and and really hope that you get in.

Speaker 3: 12:45

Hey, did anybody watch the US Olympic trials last week?

Speaker 5: 12:50

I watched a little bit of it. I was watching the replay of it whenever it came on NBC. It was really, I mean, it seemed like it was a good race with the conditions that they are running in. I know, back when they first announced it I I know there was some like surprise among the running community that it was so late in the morning in Orlando, florida, and that people would have to deal with the heat. But I don't think that the temperature was too bad. I mean, obviously it was hotter than it is in like northern US, but it wasn't what Orlando can usually be.

Speaker 2: 13:29

No, lexie, I was thinking of the exact same thing, but then I realized that this is a spot for a sport that is in the summer Olympic games. So, obviously, you know, you know the location changes every four years. But I mean, I would have to imagine that in Paris it could get warm, you know, in the late morning or something like that. So you know, maybe it could play to the US as advantage, possibly that. Ok, you know, we just had our time trials in Orlando and that will be, you know, similar type conditions to you know, to what they will actually be experiencing at the Olympics. So but it'll be interesting to see. The thing is, you know, you're watching on TV and you know you just think they're jogging or you know a soft jay jogging.

Speaker 2: 14:22

It looks so smooth, yes, it's so smooth. And then you know, and I grabbed my laptop and I'm like looking at their splits and I think the male winner well, actually the winner and second place, because they were teammates and they finished within one second of each other four, 56 miles, like mine.

Speaker 5: 14:43

Yeah, blown. The qualifying time to participate in the trials for the men was 208 10 and for the women was to 26, something I don't remember.

Speaker 2: 14:54

the second so that was 2630, I think.

Speaker 5: 14:57

Mm. Hmm, yeah, and the winner did 209 with his. The person that came in second just a couple of seconds after that.

Speaker 6: 15:09

And didn't the gal who won the Olympic trials? Wasn't she just like Stephanie, like we had last week where it was her debut marathon, mm hmm.

Speaker 5: 15:20

That's crazy. Yeah, and she ran a 222, I believe was her time.

Speaker 2: 15:27

I can't even run a half marathon in these times and these are people's marathon times. It's absolutely crazy.

Speaker 5: 15:33

Fiona's time was 222 10. So she actually beat Shalane Flanagan's record of 225 that was set at the trials.

Speaker 3: 15:45

Wow.

Speaker 5: 15:46

Very cool.

Speaker 3: 15:47

And that's a good qualifying time for Disney too, for your, for your half marathon, yeah, so if you're listening.

Speaker 5: 15:54

Fiona, you can come run at Disney, but no, I feel like the Olympic team is going to be really strong. Emily Sisson got second, and then Dakota Lindworm I think that's how you pronounce it Finish third, and all very close to each other. They seem to have a really good race. I was sad that Sarah Hall didn't make the top three, so she won't be going to the Olympics again, but she is. She is a powerhouse.

Speaker 2: 16:26

Well, and to round out this conversation, speaking of a powerhouse in our hearts, I absolutely love that reel that Brittany Charbonneau put up a couple of days before the trials, everything like that.

Speaker 2: 16:39

She's just absolutely lovely and, you know, hopefully we'll see her in the trials one of these years coming up. So but congratulations, team USA, and we'll be rooting for you in Paris, that's for sure. Well, since we had to make some last minute changes to the content that we were going to record for this episode, we decided to dip our hand into the listener question bag to pull out a few here to, you know, provide some fun facts or insights to the podcast listening community. So the first question that we're going to tackle here comes from our friend Leslie, and she asks and sometimes an unpopular opinion are so much fun. What ride do you avoid in the parks and refuse to go on?

Speaker 6: 17:34

I have one, mine would be mission.

Speaker 2: 17:37

Dinosaur right.

Speaker 6: 17:38

No, no, no, no, that's my favorite.

Speaker 2: 17:42

I know, I know, I just was trying to get a reaction out of it.

Speaker 6: 17:48

No, mine is mission space, and not because I don't think it's a cool ride, but because you're so enclosed in this little box and I have the time you're like waiting for like them to finish with other groups of people to get it all situated that I'm like sitting there like are we ever going to go? Are we ever going to go? So I refuse to go out mission space.

Speaker 5: 18:10

Yeah, I would have to say and I know I'm probably going to get some hate for this but they're all at Magic Kingdom. One of them would have to be the Enchanted Tiki Room. I did it once. I just crouched and killed Greg.

Speaker 2: 18:37

It's one of the only two rides that still has Walt Disney's name attached to them.

Speaker 5: 18:44

I know, but I just can't. I can't the song and I just can't do it.

Speaker 3: 18:50

That's a good nap ride.

Speaker 5: 18:52

Well, yeah, it is air conditioned. I mean, I usually avoid Disney during the summer because it's so freaking hot, but if I do need something, I would either do Carousel of Progress or the Enchanted Tiki Room, as my like. Let me go somewhere air conditioned.

Speaker 2: 19:13

If the other one that you're about ready to say is Carousel of Progress, I am shutting this recording down.

Speaker 5: 19:17

No, no, no, no. That one I don't mind. The other one would have to be Country Bear Jamboree. Okay.

Speaker 2: 19:26

All right, it's changing, so maybe it's.

Speaker 6: 19:29

Disney songs no.

Speaker 5: 19:34

Those bears scare me. I will not stop for those characters if they're on the race. I am just like no, thank you. I actually have a friend that I used to work with that every time he goes to Disney he texts me. He's like I'm about to go into the Country Bear Jamboree. No, all right, I figured it out.

Speaker 2: 19:58

I have now determined what is Lexi's worst nightmare, and that is big out next to a porta potty.

Speaker 5: 20:08

Yes, oh, this is knocking on the porta potty, this is totally changing the subject, but did you all see the pictures of the San Francisco half marathon this past week, where the porta potties were tipped over because of the wind?

Speaker 2: 20:27

Oh, no, yes, so the San.

Speaker 5: 20:28

Francisco half marathon was canceled because of the inclement weather, because they're getting so much rain and wind, and I even saw that they were worried that like trees were going to fall in the runners or whatever. But then I saw a picture on one of the Facebook pages and the porta potties. There was a lady standing next to them and they were like sideways and I was like, oh my gosh, this is the stuff of my nightmares.

Speaker 2: 20:52

Oh man, well, well, I'm going to go with mine, since my ride or my attraction is right near the general vicinity of everything that Lexi just chatted about, and that is I disdain the magic carpets of Aladdin. What, yes You're flying? Okay, there to me, I'm going to go with the magic carpets of Aladdin.

Speaker 5: 21:17

What.

Speaker 2: 21:18

Yes.

Speaker 5: 21:19

You're flying.

Speaker 2: 21:20

Okay, there to me, you are only allowed to have one flying spinny ride in all of Walt Disney World and that is Dumbo. Maybe I'll give you Astro Orbiter, because you get good views of the parks and everything like that and you can't just flop that monstrosity in the middle of Adventureland. It has created so many pinch points and the traffic flow through there is absolutely atrocious.

Speaker 2: 21:52

They brought back or they, you know, they bring in that spinning camel that was from the that MGM studio is paraded and they're just a small child. You know, to the spray everybody it is just it's not needed. And every time my daughter walks by it I just pray to the Disney gods that she doesn't turn to me and say, can we go on that?

Speaker 5: 22:17

Because I just I can't stand the thing, John, how about you?

Speaker 3: 22:23

I don't I'll go on any ride, basically Stand by time. But yes, but one ride that, if I had a pick one, is the Navi River journey.

Speaker 6: 22:36

What.

Speaker 3: 22:38

I think that ride is so boring. It's a high war high war. Only thing that ride was good for was to waste time waiting for your fast pass for flights of passage.

Speaker 6: 22:58

It's not horrible, but I mean, I've watched. Maybe the second movie tells me more about it than the first, because I haven't seen the second movie. But I don't really understand still what it has to do with the movie. But it's not. It's pretty horrible. Yeah, it's pretty.

Speaker 3: 23:17

It's just like jellyfish. And that's another animatronic that can't seem to stay working either.

Speaker 5: 23:24

Yeah, I will say because I've been to Disney so many times as a cast member and like post cast member days. If the wait times over 45 minutes, I won't wait in line.

Speaker 2: 23:37

Lexi, you took the words right out of my mouth because I am flabbergasted by the wait times that that thing gets like to me. Navi River journey. I don't think it's a bad ride, but to me I don't understand how it's the equivalent of like, where it's animal kingdoms version of Peter Pan. I don't understand how that ride has such a long wait time, it I just, I cannot put my finger on it.

Speaker 5: 24:03

Peter Pan is my favorite ride of all of Disney World. I love it so much.

Speaker 2: 24:08

I'm not crappy on Peter Pan or Navi River journey, but just the. You know the attraction versus the. You know the standby time queue. Just again, it doesn't correlate for me. So well that was a nice, healthy discussion. Let's move on to something maybe a little less controversial. A friend, kim, asks what are your must do's during a run Disney weekend that do not include yoga, the Expo or any of the races?

Speaker 3: 24:42

Does our meetup count?

Speaker 6: 24:43

That's what I was going to say.

Speaker 5: 24:45

Yes, oh sorry, it's an absolute must to know. I will say okay, this is not directly the Expo, but a couple of race weekends ago I started going to the vendor floor and doing the leg compression thingies after every single run that I did and it has been a game changer for me. So I put that on my must do list. It kind of breaks the rules, but it's still.

Speaker 2: 25:16

So mine is, in a very generic sense, that when I have a race weekend I like to, because you know we're trying to stay off our feet as much as possible, especially if we're doing a challenge my must do is to enjoy my resort as much as.

Speaker 2: 25:36

I enjoy the parks. You know, being a DVC member, you know I've had the opportunity to stay at lots of DVC properties as well as non DVC properties, and you know just those. You know whether it's an interesting food location or going to the pool, or you know hitting up. You know the hot tub at the resort or something like that. You know just taking in my surroundings and making sure I'm relaxing and not doing anything crazy. You know the night before a race or something like that. You know you really get to see the detail and the hope and care that went into these resorts. You know as they were built.

Speaker 2: 26:14

So you know for me whether that's you know looking at the animals at Animal Kingdom Lodge, or you know getting Ben gaze at French course, or something like that. You know, just finding something that is unique to that resort that I can enjoy while staying off my feet as much as possible.

Speaker 6: 26:32

One of my must do is which I mean a lot of times things have to do with food for me, but is to go to Disney Springs and hit up a couple of different places. So some of my favorites are Everglades Donuts I really like their Ube glaze donut and then Morimoto, which we've talked about on the podcast before, which I know Bob really likes Frontier Cuisine. That's a really great one.

Speaker 5: 26:56

I have one more that I just thought about and this is kind of strange, but I almost always regardless of whether it's a rend Disney weekend or not, I almost always go to the spice and tea exchange in Disney Springs. Oh yes, I love that place and like stock up and I'll call my mom when I'm in it. I'm like, okay, what do you need? Because we like they have the best ginger turmeric tea ever, they have the best black truffle garlic seasoning. That goes on everything that I use, like for fish, for vegetables, for like everything. It's really good on popcorn too. So, yeah, I go and stock up every, every single time I'm in Disney World.

Speaker 2: 27:47

I'm glad you brought up Disney Springs, because I was actually just thinking of you the other day. When you and I are down for springtime surprise, in a couple of weeks, I want to go with you because I have never been the Everglades, because I am I am a Gideon's disciple that has to go every single time and obviously I will go to Gideons, but I want to try an Everglades donut. You talk so highly of the new Indian eat restaurant that's over by the Christmas store, so I definitely want to hit that up. So you and I are going to have some fun times in Disney Springs in a couple of weeks.

Speaker 5: 28:22

Absolutely Wait. Is Everglades the vegan bakery place?

Speaker 6: 28:27

So the Ube glaze donut is vegan, but almost everything else is not vegan. They have all different types of donuts.

Speaker 2: 28:37

Lexie, the one that you're thinking of is Aaron McKenna's bakery. That's the gluten free vegan.

Speaker 5: 28:42

Okay, yeah, I went there for the first time during marathon weekend and it was really good.

Speaker 6: 28:46

Yes, I love Aaron's. They have really good cookies. And hey, if you're not gluten free or have allergies or vegan, don't knock until you try it, because that place has delicious desserts. I've seen people walk in there all this time and be like oh well, I don't want that, try it.

Speaker 5: 29:04

It's really good. Yeah, and I mean just a little plug for being gluten free, because I feel like you get a bad knock, because five years ago there was nothing good gluten free. Like everywhere, people have learned how to cook to where it does not hurt my tummy and there's some really really good places out there now, absolutely. So don't knock it till you try it.

Speaker 2: 29:29

John, how about you? What are your must do's outside of everything associated with a race weekend?

Speaker 3: 29:33

Basically I like going out to the springs and it's a toss up either between that dole whip cart or jeer delis, I have to give a major shout out to the number.

Speaker 2: 29:47

Are you talking about the dole whip cart that was near it's? On that margaritas or the one on the bridge.

Speaker 3: 29:54

The way it's kind of on the bridge to work toward a rainforest cafe. Rainforest cafe, yeah.

Speaker 2: 30:00

And that's because, actually, our friends Devon and Kristen over on the run fit fab podcast we're just talking about this during their marathon weekend recap how they wanted to try the dole whip flight and the little mermaid float that they have, and my family and I got both of those during post marathon weekend. It was absolutely fabulous. I feel like they give you even more dole whip than they will at like the Polynesian or in Magic Kingdom. So definitely two thumbs up. Definitely try. I think it's shimmering swirls or something like that.

Speaker 5: 30:38

Something like that.

Speaker 2: 30:40

Yeah, but yeah, it's right on that bridge on your way to rainforest cafe. Definitely check that one out. That's pretty awesome.

Speaker 3: 30:47

And they changed the flavors seasonally too. No, absolutely.

Speaker 6: 30:52

Yeah, they just came out with a new float, I think this week too. I don't remember what's in it, but it's always, always great to check out new things at Disney.

Speaker 2: 31:01

And our last question for this episode, which actually was just recently posted to our Facebook page, comes from listener Tim and he wrote I heard the podcast host sing the praises of the Galloway customized training. My wife was asking if the benefits are worth the cost. I know the cost, but the only benefit I could tell her was it's customized for you. Can anyone better describe the benefits compared to just a generic training plan?

Speaker 3: 31:31

So if you go and get the run Disney Jeff Galloway training plan off the run Disney website, it's basically, you know, 35, 45 minutes on Tuesday and Thursday and your long run on the weekend. A lot of that does not work for people and the Galloway plan, the customized training, he could work that into your schedule. That okay, I might not be able to do this on Tuesday and Thursday but I can do it on Wednesday, thursday and maybe Saturday and so he can make the plan. He could adjust the plan to your busy schedule.

Speaker 2: 32:07

Absolutely, john. That's a fantastic point. And the other thing that I'll mention too is that what's really unique about the program and I don't want to go into too many details because you know, obviously you know coach twigs himself can can better explain all of this but what's unique about customized training is that you're getting more than you know, than what you just said, john. You know you're two standardized runs and your weekend long run. You know he'll have. You know he can incorporate speed work and there are certain drills that are associated with that, or there's certain workouts that are associated with that.

Speaker 2: 32:45

The same can be said about hill training. Like you know, john talked about how he's going to, you know, hopefully, sign up for, you know, the burden hand half marathon. That is a hilly course. So you could tell coach twigs, hey, I'm running burden hand. He knows how hilly that course is and he'll make sure to incorporate hill training into your training schedule because, again, there are specialized galloway workouts that are just for that type of adventure. So not only is it you know changing the mileage based on the races, but also you know the terrain or what your goals are as well, and I think that's what makes customized really special in my eyes and why I've been using it now for several years.

Speaker 5: 33:26

I have done both. I have had a coach, I have done it myself and I have done customized and I think the biggest difference was more my goals than the actual experience of having a coach, Whenever I was with twigs and I was doing the Disney races and that was in my training for dopey. And you know like I have found it really beneficial that that coach twigs has done the race himself and so he was able to attest more to with this Disney race. This is what to expect with this Disney race. This is to what to expect, I think, because I noticed in the comments of the posts that Tim made on the Facebook page they were talking about like the zoom calls and everything.

Speaker 5: 34:27

I was not able to participate in the zoom calls because of my schedule and I feel like that kind of did minimize my experience just a little bit. Not saying anything bad about customized at all, because I overall would do it again, but, um, you know, I feel like you kind of have to work it into whatever training plan you choose. You have to work it into what schedule works for you. I have also had a personal coach, which I thoroughly enjoyed. Again, I had different goals for that race. I had a personal coach for whenever I ran the Berlin Marathon and I got injured a month out and if you watch my video you know how that went.

Speaker 2: 35:17

I'm a passport to run on YouTube.

Speaker 5: 35:19

Yeah, shameless plug. If you have not watched it you should go check it out because I mean, I think that's that was kind of what started everything for us. So it was an amazing experience. But you know, I remember on different occasions, you know, having someone to call when I am struggling in a race, that knows what my body's been doing, what my training's been like, how my training plan has been. It was amazing. I called my coach Julie during a mile 20 of the Berlin Marathon, completely crying and like she was like Lixie, you have to stop crying because I can't understand what you're saying. And then I remember when I was training for Dopey there was one race I did that I called coach Twix in the middle of it. I was like, hey, this is not going well, what do I do? So I prefer having a coach and someone specifically for me as opposed to just finding a plan online.

Speaker 6: 36:25

Personally, I think that's a great point, lexie, and it's all about finding a coach that works for you. Being a run coach, I have personalized plans for my clients. I know that there's people like Run Fit Mama out there who does a lot of strength training in her coaching, so you have to find a style that works best for you. I personally, for my coaching, send out weekly schedules rather than monthly schedules, which works really well for my clients, and I'm able to personalize it for them and their needs if they have kids, if sickness happens, whatever, and I also have some breath work and different things that I can add in for my clients. But it's just really about finding what works best for you and instead of just finding a plan online, which the Galloway plan is great, the Hellehygden plan is great but if you need that accountability, you need that person to call, need somebody when you're struggling or need advice, have a question. That's what coaches are for.

Speaker 5: 37:32

And I feel like not even having a coach when you need something and I say that with quotes of needing someone to talk to or needing to change your training plan. I feel like having a coach to where you just have a call once a month or whatever to just talk about. Okay, this is what I'm going through and they see the coach sees on their end what your runs have been like. Have you been doing the runs? Have you struggled with any of the training? Or did you add a new race schedule, a race into your plan of having that back and forth of? I was a do in my run and it felt great, but I get to the end of it and I'm not going as fast as I can, and then you can kind of talk about, like, the schematics of it, not even probably solving, just like hey, try this.

Speaker 5: 38:34

And having someone with experience of you know different plans, not just run while grind, I think really beneficial for your overall running journey and experience.

Speaker 6: 38:49

Absolutely, and they can always give you those examples of why things might be happening, because injuries or just like twinges of pain might happen and you might be like, why is this happening? And it could be something as simple as your shoes are tied, too tight or too loose, and coaches a lot of times can help you through those little things or find answers for the questions that you have of like why things might be happening or to help you strengthen or anything of that nature.

Speaker 5: 39:17

I remember I even sent a little short video of a couple of different angles of me running to my coach, Julie, and she was looking at. I guess whatever coaches look at, I don't know we can see my foot.

Speaker 5: 39:35

You stance, like all of that kind of stuff, and she gave me like, after watching that, she gave me a couple of things to tweak and I thought that was, you know, it ended up for the better and it helped me. Oh, I'm not, I'm able to go faster and when I do this because of this, you know, and it was just, it was really a really cool experience.

Speaker 3: 39:54

Yeah. So, like I said, coaches in anything running, weightlifting, weight loss, whatever they're really good. So you could go with somebody like the Galloway training with their system, but you also have Alicia, who has a totally different system than the Galloway system. So there's different coaching out there that you can use. So find something that works for you and that you're going to stick with. That's the key part that you're going to stick with it. Don't get a coach. They got a coach and you never talked to them, absolutely. And if you want to find out about Alicia, check our show notes. So Alicia's running with Alicia.

Speaker 6: 40:34

Thanks, John.

Speaker 2: 40:35

Well, fantastic advice everybody. Tim, we really hope that we helped you out there. I know, as Lexi mentioned before, lots of great comments on that thread, so hopefully it was enough information for you to make the best decision for yourself, and we hope, whatever decision you make, that it works out well for you. But with all that being said, let's move on to our featured interview for the week.

Speaker 1: 40:57

Friends were joined tonight by Zach Barker. Zach is a team sales lead the team sales lead for Morton products, and we'd like to learn a little bit more about that. Zach, welcome to the Rise and Run podcast.

Speaker 7: 41:11

Oh, thank you very much for having me. Super excited to be here and preach the gospel of fueling and talk all things. Hydrojail and Morton.

Speaker 1: 41:19

Awesome. Yeah, I'm going to look forward to learning some things. Let's start, please, zach. Let's talk a little bit about your background as a runner.

Speaker 7: 41:29

Yeah, absolutely yeah. I don't want to go too long-winded but I think personally my story in running has a lot to do with why I'm at Morton. So I grew up as a runner. I played a lot of sports but naturally I was pretty gifted at running at a young age and slowly transitioned from playing basketball and soccer to running year round and got pretty good at it and ended up competing at a Division I college. But after I left my small town of Reading, pennsylvania, I realized there are a lot of really fast people out there. Even though I had some success as a young athlete, it was pretty humbling to go to college and get my doors blown in. I realized there are a lot of fast people out there and kind of on an aside here as well.

Speaker 7: 42:18

Like one other thing from my childhood is I got into running. But I also grew up with my mother became paralyzed from the waist down when I was a kid. Oh geez, this happened during my birth through some complications with her epidural. But regardless, I grew up with my mom living in a wheelchair and I think as a young kid that was a little cocky in the sport of running. I never really realized the sacrifice she made for me and, yeah, ultimately I got to college and when I was running wasn't going well, I started reflecting on life a little bit and realized how my mother has used her inability to walk to really still tell her story and show a positive impact on life. I realized how much of a gift I have in that of running and, ultimately, like, I still want to compete and do a really good job and like, do the, you know, give everything I have and compete to the best of my abilities. But really my goal now is to encourage other athletes you know, whatever that looks like for them, whether that's walking their first five K or doing a marathon. Like I just want to encourage people in the gift of movement and to try to push themselves, because it's something that you know we all can't have and I've learned that from my mother. So, yeah, I was.

Speaker 7: 43:30

Once all this happened, I honestly I switched my major to business pretty quickly and knew I wanted to be involved in the running world and I ended up working at a run specialty store. I wanted to own it for a little bit, but through all of this too, I was still running the marathon and I was getting faster and faster and I kept struggling with the fuel and I ran the 2017 Philly marathon and I ran a great race but at mile 20, I was trying to choke down a gel and I couldn't get it down and I ended up on the side of the road throwing up all over the road and still finish the race. But I knew there was so much more to give and I started researching brands that I could use or just test or try, and I saw Elliot Kipchogi broke two hours using Morton. I quickly and selfishly just bought it for the store I was working for and whatever I didn't take for myself, I was putting on the self. And two years later I ran 14 minutes faster at Philly marathon and felt like I really nailed my fueling plan and I was hooked ever since.

Speaker 7: 44:34

Morton really helped change my personal running career and that ultimately I went. During the pandemic, I started looking for new opportunities and I saw the job with Morton and I interviewed and it went really well. At the time I didn't know there was not a single US employee, so I was the first employee for the company in all of North America and I started in November of 2021 and, yeah, we're growing rapidly and it's been a fun two years of being with the company and really looking forward to what we do in the future too.

Speaker 1: 45:05

I'm going to toss in a quick aside. Zach just did the Philly marathon. Friends here just a couple of weeks ago knocked it out in a cool two hours 25 minutes Unbelievable.

Speaker 2: 45:16

I chuckle.

Speaker 1: 45:16

That. I mean that's awesome, Zach. I mean I know people do faster, but I don't know any of them. That's very impressive. No, I really appreciate it. Hey, Zach, you started talking already about it. Let's talk about the Morton company itself. It's been around about seven or eight years, something like that now.

Speaker 7: 45:36

Correct. Yeah, so the company was founded in 2016, but we did not launch a product at all until 2017. It's a Swedish company, so our headquarters in Gothenburg, sweden. Honestly, a really interesting story. I believe we really don't really have sales people on our team. We're all just athletes and scientists that are just trying to help solve athlete problems.

Speaker 7: 46:02

Our two co-founders one of them, whose name was Morton he was a Swedish triathlete. That was really buttoned up guy. He ate very healthy, didn't drink alcohol. He just worked out all the time. He had a full-time job and he would bike to work in the morning, run during lunch and bike home.

Speaker 7: 46:22

He ended up getting really frustrated when he went to the dentist and, because he was really only consuming gels and sugary sports drinks, his teeth were having dental decay. He got really frustrated with that. Him and our other co-founder, olaf Skold, started looking at solutions. They both worked in biotech and drug delivery and they were trying to figure out solutions to give something that was a little bit better for the teeth and then also something that was more tolerable on the stomach, because they started researching sports fuel and realizing that science will recommend for a long endurance activity. Let's take half marathon or marathon. If you're competing for an endurance activity over two and a half hours, the American College of Sports Medicine would tell you to consume up to 60 grams of carbohydrates per hour, and we're even seeing some of these pro athletes starting to push 80 to 90 to 100 grams of carbohydrates per hour, which is a lot. That's what science recommends, but when you looked at the practicality of doing that, almost no athletes in 2016 were even getting close to that.

Speaker 1: 47:31

How do you get it into you?

Speaker 7: 47:33

Yeah, it's just it's in taking a lot of fuel and then when you're doing a sport, as Jocelyn is running, no matter the pace, it's going to cause some GI distress and you end up, like me, throwing on the side of the ring.

Speaker 1: 47:46

Yeah, that point you were talking about?

Speaker 7: 47:49

Yeah, ultimately, they took principles from drug delivery and they found a polymer called Hydrogel, and so what Hydrogel is is it's this polymer that can swell in water and it's pH sensitive With all of our products, and we can dive in a little deeper to this. But we use this polymer to wrap or put carbohydrates within it, and when it hits the pH level of the stomach, this polymer will protect all of the sugar from interacting with your stomach acid and then it'll pull all of the sugar into the lower intestine where the pH level will change, and then carbs will be distributed to the body through there. With that pH level change, the Hydrogel will dissolve and release carbohydrates to the body. Basically, what we've tried to do is make consuming carbohydrates more practical so you can hit the targets that are recommended without the typical GI distress that we were seeing from many, many athletes. So that was a really innovative idea, our founders.

Speaker 7: 48:51

Actually, we made it for athletes who were out there for a long time like those athletes need fuel who were out there for four plus five plus hours on a marathon course, and we just lucked into the first two athletes to ever use it in a race where the fastest two in world history Not by design, but it happened and it was super cool and really helped us grow. But now we're really working to make sure all athletes know that a product like Morton can really help fuel their success. And ultimately, performance is a mindset, it's not a metric, and so if you want to perform and that means for you, your performance is I want to PR and hit a four hour marathon. We all know we're not LHU to keep Trogy breaking two hours. We want to be the fuel for athletes trying to perform, no matter what time that looks like.

Speaker 2: 49:42

Zach, I love how much you've gone into the science of the various types of modern products, but could you, for our listeners, in, I guess, layman's terms, could you just describe the basic fundamental difference of the differences between a like a martin gel and say like a goo or a humor or scratch or a tailwind or something like that? What's the fundamental difference there?

Speaker 7: 50:11

Yeah, sure, Sure, and yeah, I preface this to like you know, everyone's going to use their own brands. I'm not here to knock any other brands, I'm absolutely You're working for Morton. So just fundamentally, the differences I kind of like, and there's there's a lot more nuances to this but just to make it a little easier to explain, I usually, when I explain Morton to people, I lump sports fueling or sports nutrition into two different categories. So you're going to have products that really focus on hydration, that are going to be more electrolyte focused, and then you're going to have other products that focus on fuel, which are a little bit more carbohydrate focused. So hydration is super important, but we know during endurance activities what your body is burning is carbohydrates, which is the fuel source. So, as a brand, Morton is focused on on fuel. There are some hydration principles in our drink mixes, but as a company like our, focus is on giving the fuel that the body needs for a long endurance activity. So when we look at different brands, there are going to be some brands. You mentioned one of them, I believe you mentioned scratch. There's companies like noon that are a little more focused on the electrolytes and hydration. Just, you know something? Again. We have a little bit of that in our drink mix 160 and 320. However, and the on the gel side, we're talking about carbohydrate intake and when we, when we look at other brands, we're we're we're delivering a lot of the same types of carbohydrates as other brands. A lot of them are going to be fructose glucose combinations or in our drinks they're multidextrin, so the carbohydrate content is relatively similar.

Speaker 7: 51:52

What makes Morton super unique is that hydrogel. And that's where we're really differentiated, where the texture is different and it sits in your stomach different because of that technology. And then, when you look at food labeling as well, that's also a point of difference Number one, like, if you look at how foods actually labeled, I would say we're one of the only true gels on the market. All other companies, a lot of them, are more syrups or pastes, If you really look at it from a food labeling standpoint. And then, yeah, the last thing is we also don't add any added flavors. We just we try to keep it as minimal as possible. It's a little sweet because it's carbohydrates, but we don't add flavors just because we want to keep it as minimal and limited to what you need to perform in the event itself.

Speaker 1: 52:37

It's a unique product. I use it. I'll talk about that a little more later on, but basically for products, you got the solid, the gel, the drink powder and you've got something that I've not experimented with called the bicarb. Tell us a little bit about that.

Speaker 7: 52:57

Yep, yeah, absolutely, I'll walk through kind of everything and even just the origin of origin of a lot of these products.

Speaker 7: 53:04

So when you read a Morton product, it's a Swedish company. We practice just very simplistic naming conventions. So when you read our products DrinkMix 320, that was the first product we ever launched with. That was the product that our athletes first used in races. So what that is is it's a drink mix with 320 calories, hence the name. And so when you take that that product and divide the calorie count by four, that's how many grams of carbohydrates are in it. So our DrinkMix 320 is a drink mix with 320 calories and 80 grams of carbohydrates.

Speaker 7: 53:41

So when I mentioned earlier and one of the previous questions that the American College of Sports Medicine, for anything over two and a half hours, recommends 60 to 90 grams of carbs per hour, again, that can depend a little bit on the athlete out fast You're running, there's a lot of factors, but if we're looking in that window of 60 to 90 grams per hour, the DrinkMix 320, one bottle of that per hour would meet those requirements. So that one is a carb rich drink very high in calories. This is what a lot of our pro athletes use when they're putting their bottle tables out and it's one of my favorite products personally. We also have that same product, the DrinkMix 320, caf 100. So that's the same exact thing with 100 milligrams of caffeine. Caffeine is a really performance enhancing supplement, so we wanted to. We've seen a lot of research showing performance benefit to combining carbohydrate and caffeine and so, yeah, we wanted to have a caffeinated product. That that being said, I want to preface to that people have different tolerance levels to caffeine, so that's something you definitely want to experiment with and practice with before you would try to implement that in a race. But we do have that option. And then we also have our DrinkMix 160, which is a drink mix with 160 calories, 40 grams of carbs. I often use that one on race conditions, which are maybe a little bit hotter, because it just is a little less dense, has a little bit more of a hydration principle to it because it's more water and a little less viscous. It's a yeah, and then also just shorter activities, like sometimes I'll use that one to sip on during track workouts and that kind of effort. Okay, so that's our drink mix category.

Speaker 7: 55:29

We also have our solids, which we launched last year. What's really unique about the solids? So this is our take on the bar category, but again, we call it the solid because it's a solid performance food. It's a solid food. That's hence the name. We have two versions of that the solid 225 and the solid C 225. They're both oat based. So the one, the solid 225, we call that plain, but to me it kind of has like a rice crispy, like texture. And then we also have this sea, which is a cocoa.

Speaker 7: 56:01

That's our only Flavored product we have in the mix at the moment, and the reason for that is we were working with a lot of ultra marathoners who we're going four plus hours and developing, you know, some taste fatigue and they crave something to chew on. So we wanted to give them a solid fuel fuel source and Something to change that flavor profile. What's really unique from with this, this category, compared to other you know quote-unquote bars on the market is, when you look at a lot of other products, they're gonna be 20 to 30 ingredients. A lot of them are protein or fiber focused. Ours is only 11 natural ingredients and our focus is still very much so carbohydrates, like our gel and drink mix. We want to give something that you can burn and use to perform in a race. It's your fuel source, but in a solid food, and I think that's where it's really unique compared to some of the other things We've seen on the market. And then we also have our gels. So that's that's the one we're really well known for. Especially in the marathon. It's a lot easier to carry, very accessible store in a short pocket.

Speaker 7: 57:06

We launched with the gel 100 and then the gel 100 calf 100 came after that. So again with our simple Swedish Naming system, it's a gel with a hundred calories and 25 grams of carbs, and then another version which has the 100 milligrams of caffeine as well. Again no added flavor. So it is a little sweet due to the carbohydrates, but no added flavor for that. And then I believe it was mid September we were getting feedback for a larger gel, especially from cyclists and ultra marathoners. So we do have the gel 160 now as well. It's actually the same exact formula as the gel 100. It's just a larger version, so that one's 160 calories and 40 grams of carbs purse. My personal anecdotal feedback is I switched to using that one for the marathon so I didn't have to carry as many gels with me.

Speaker 7: 57:59

Gotcha so yeah it's, it's been a good product in my personal arsenal of products.

Speaker 1: 58:06

How and when do you incorporate them in training? Now, remember you're talking to. We have some bq Friends listening, but a lot of our friends are mid to back of the packers. We're talking 10, 12, 15 minutes per mile. Whatever that is for a marathon. What's a good strategy?

Speaker 7: 58:25

yeah. So Number one I'll preface this answer with a lot of this takes practice. So I would, number one, start very early in a training block whether you're training for the half of the full and start practicing in some of your more intense sessions. So, number one, long runs is the easy, easy way to start practicing this. And so, when we look at it again from a scientific perspective, when you're running a little bit slower and again, this is, this is based off of effort. This is not necessarily like I don't have a set pace, that like we're Dictating, like a faster runner versus a slower runner, like that's not what we're doing. This is all personal effort level. But when you're running at a little bit of a slower pace for yourself, your body is going to naturally be burning fat more than Carbohydrate. But as the effort increases, it's your body starts utilizing carbohydrate source a little bit more. So on some of your easier efforts, you might not need to have as aggressive as a fueling strategy, but it is still very important because we want to keep our carbohydrate, our glycogen stores, high so that if we do go into An effort where we're working a little bit harder and we switch to a more carb-centric Fuel source that we have those stores available.

Speaker 7: 59:37

So typically I would start practicing Using carbohydrates during long runs. So if you have a Saturday or a Sunday long run Depending on the length, if it's two or two and a half hours or over maybe a good good solution is to to preload. You could have a drink mix 320 and mix that bottle up before your run even starts and maybe you drink half of it on the car ride Over to your long run meeting spot. If you didn't want to do the drink and you prefer to eat something, you could replace that with a salad and eat the Salad on the way over, and then you could start your long run with a caffeinated gel again to keep those glycogen levels high and then just start Incorporating some of the gels throughout the, throughout the long run itself. Again, this the timing of that can depend a little bit on what effort level you're giving in that run, whether it's an easier paced run or if you're trying to run something a little bit faster and push yourself like that, that timing can be a little bit different. But if you are doing a little bit of a harder effort, again, the target being, you know somewhere, maybe in that 60 to 80 or 90 grams of carbs per hour. It's probably a good good way to go.

Speaker 7: 1:00:48

And then, personally too, if you're doing any sort of Speed session again relative to your own speeds and paces, like if you're doing a track workout on a Tuesday or Wednesday or like a little bit of a faster paced, shorter run during the week you could practice fuel intake when you're running harder, because that's that's something you need to learn how to do too. Like when you're tired, how do you intake fuel, and so doing that during track sessions is really important as well. So I've often recommended For people doing track sessions to maybe take a caffeinated gel during the warm-up. You can suppress melatonin, get that energy boost as you get started and then sip on our drink mix 160 During it, because there is benefit to getting glycogen in the system, even for shorter efforts like that. So maybe those are some good starting points, but again, a lot of this is is practice and making sure that you are, you know, incorporating a fuel strategy that you can practice and feel comfortable with as you build throughout your training cycle and get ready for race day.

Speaker 2: 1:01:49

Keeping on the the topic of fueling strategies, the one thing that I enjoy about your website is that you offer great fuel plans for Not just running, but cycling and triathlons and everything like that. It's really fantastic stuff. Now, the one caveat, similar to what Bob brought up in his last question, though, is that a majority of our listeners are running half marathons that will take over two hours and 30 minutes, and Marathons anywhere from five to seven plus hours. What recommendations, based on on the math that is on your website, what's the most useful fueling plan for someone like myself and the others in our community who might not be Running a sub 430 marathon, because you know, that's the longest fueling plan that Martin has on its website for marathon, for example?

Speaker 7: 1:02:50

sure, sure and this is gonna be somewhat tough to answer because a lot of this is personalized as well and of course the one downfall that we have like. I think our fuel guides are great, it's a great fuel source, but it's it's hard because, like, a lot of this can be personalized as well and we're trying to give something to the masses so we kind of like a middle line between, like you know, the two and a half hour marathoner and the five or six hour marathoner and like, give some recommendations.

Speaker 7: 1:03:23

So I would say, again, be practicing this. But you know, with our fuel plans that we have on there, it's a starting point and I would maybe use some of those as practice to start in taking fueling, but then personalize it to what you're doing on a timing basis. So I Would really keep in mind, no matter your pace level, that the ideal recommendation is 60 to 90 grams per hour and if, again, this it depends on, like, the effort You're putting out. If you're putting out a much harder effort and again, for for an athlete Running a five hour marathon, you're still an athlete and you're putting out a harder effort. It's just it's scaled to to your performance level at that moment.

Speaker 7: 1:04:09

So I would still believe you're running in a, you know, an effort level that's causing your heart rate to go up and you're gonna be burning carbohydrates, not necessarily just fat. So I I would say, like the recommendation should be pretty similar you should be in taking carbohydrates. I would say maybe, again, I think we have on there every six kilometers for a marathon that you should be taking a gel, but based off of timing, I would maybe think, like, if we're recommending 60 grams of carbs per hour, one gel being 25 grams, maybe we're taking a gel every every 20 minutes and to make sure that we're getting the right fuel source okay.

Speaker 3: 1:04:49

To piggyback off of that what Greg said. Some of us are Run Disney's. We do a lot of run Disney events and a lot of run Disney events have challenge events. It's like the big one that comes up in marathon weekend is the goofy in the dopey when you're running a five, ten half and a full four consecutive days. What were your products do for, like maybe after the race, to be sure you be prepping before the race, because you know some of us are. We putting it's gonna be forty eight point six to miles in four days.

Speaker 7: 1:05:23

Yeah, and I think that's a really great point and this is actually something in my role. I work with a lot of college track athletes that have multiple events day to day, so I think of like the, the collegiate track and field championship. Some of these athletes are competing, you know again, not these distances that we're talking about now, but they're competing like Thursday, friday and Saturday. And one thing I've been recommending is like that, especially for the marathon, the in-race feels so important but you're still gonna kind of finish in a glycogen Deficit and so how can you use Morton in the time between those races To keep those glycogen levels high and make sure you're not starting depleted for the next effort?

Speaker 7: 1:06:06

So, number one, our whole nutrition team would say food first. Like food is your first full source. So make sure you're getting really good meals in in those days between, like I forget the distances, as does it go just 5k, 10k, half full, in that order, yeah, yeah, so I would. I would say, especially after the 5k and 10k, like if you're training for a marathon, those days a lot of times people are Carbo loading and their meals.

Speaker 7: 1:06:34

But I would make sure you're really Focusing on that and after those efforts, like making sure you're getting carbohydrate rich meals in, but one thing you also don't want to do is like eat so much that you feel disgusted. I know you're overeating. So what we often will recommend is using like a drink mix 320 In between those meals so that you can still get a lot of carbs in, but it's not going to sit in your stomach and make you feel Heavy from overeating. So I think there's there's different tactics you can use more in those times in between races and meals to make sure that you're keeping your fuel tank high and not getting depleted, but also not feeling like you're over over eating and Feeling kind of stuffed and a little drained by the time you get to the race start line.

Speaker 1: 1:07:22

Cool Zach. One last question. A lot of our friends will look, look at the website and go wait a minute. This stuff's a whole lot more expensive than what I'm using now. What makes the difference?

Speaker 7: 1:07:34

my easiest answer is the hydrogel technology, but it's there's a there's a lot of factors to that and I'm gonna take one of our nutritionists. He's one of the smartest guys I've ever met. I actually funny story. I started the same day he did and we were in this video call doing training on on how Morton product works and he was training with me but the guy teaching us about the product was referencing an article that the guy training with me wrote. Like I just realized, like I don't know if I belong here. This guy's really well educated, but so I'm gonna take him at his word. But he he was talking about the process of of Creating a product in our category and how many steps it takes to get from production to the Sachet. And when we analyzed a lot of other brands, we were seeing it was a smaller process, like four or five step process to Sachet, whereas ours, I believe he said, took 27 steps.

Speaker 7: 1:08:36

And it's because we Obsessed over the product working. We obsessed over the hydrogel technology working and then we also just want to make sure it's an Absolutely clean product to use. We have so many athletes using it. We never want them to to fear Consuming a substance that's gonna ban them from competition. So that's another area of this. We, every batch of every product we make, gets tested internally and by informed sport before it will hit the market. And so we always want to have that clean, clean product and that that certificate of approval for that product. And so the real answer is we just we put a lot of pride into making sure that our product performs at a high level and then we take the steps necessary to make that work, and it is it's a premium price point because we put a Premium effort into it. That's, that's the real answer for it.

Speaker 1: 1:09:29

I think that's a fair answer, zack. Zack, thanks for taking the time. It's been interesting. I Again, I told you before we start all this, I've started using Morton myself, based on recommendations from other friends. Thanks for joining us, we really appreciate it.

Speaker 7: 1:09:44

Yeah, no problem, just want to conclude with you know, best of luck to anyone you know training for a race, no matter what that distance is or what that pace is, you know we're here. We're here to root for you and fuel, fuel you, and you know. Again, like I said earlier, performance is a mindset. It doesn't always have to be a metric. So so go out there and perform in the best way you know how.

Speaker 2: 1:10:04

Well, zach, thank you so much for joining us. We really appreciate your insight and you know Martin has grown in Major popularity, especially with of the elites. I know meb, I think, exclusively uses Martin now, so you know really fantastic products. So if you're interested in learning more, be sure you know to go visit their website to learn about, you know the different products that they offer and and their fueling plans as well.

Speaker 3: 1:10:32

And if you're lucky and the facebook algorithm works, I had a facebook ad. After I Searched, you went, martin, where they gave us a special. I think it was from the feed, though. Yes five, five for five dollars. You're paying shipping, but still it's five. Five Gels for five dollars.

Speaker 2: 1:10:54

No, you're absolutely right, john. When I, the one time I used Martin, I remember I had ordered my supply through the feed and it was. It was a pretty good price. So yeah, definitely, definitely check that out for sure.

Speaker 2: 1:11:07

But uh, moving on to our announcements Section of the podcast, so we just want to provide a couple of updates on various things before we get into the race report. The first is we do have a little bit more news about the Jeff Galloway weekend that is coming up this march. So it's, it's you know we're looking at. You know, a little more than a month away. Format is changing a little bit. It's now being described as a whole weekend event. So there's not individual registrations for the, just the 5k or just the half marathon. It is 199 dollars to participate in all of the weekends activities Down in Atlanta. But the Galloway team did want to let us know Um that if you use code rise and run, um at registration you will receive 15 off. Uh, so make sure, if you're planning on going to Atlanta, to use that code. But our hope is is that when bob is back next week he will be able to provide More information for us about that wonderful weekend and, in case anyone wants to know, 15 off is almost 30 dollars off.

Speaker 5: 1:12:19

Um, I'm an accountant, what can I say?

Speaker 6: 1:12:22

Um, also, I am Almost probably, definitely maybe, going to be at the weekend as well, so and I think jack is gonna come too, so we'll see what the weekend has in store and our friend Pam from fluffy busy is going to join us next week to discuss her new products for princess, including new scents and compressed towels. Um, princess expo pre-orders end on february 11th, so make sure you get those in. If you want a pre-order, you can put in to pick up at the expo, which is really cool, and then you usually get to meet Pam in the process and make sure you're using the code happy running for 10 off and for your costume ideas.

Speaker 3: 1:13:12

If you want a quick costume for Springtime coine pizza apparel, there's time to submit some orders for springtime. Uh, they recommend for regular, non rush march 15th and rush order April 1st, so you still have some time for spring time. If you want to grab a costume and For 10% off, use the code rise and run.

Speaker 5: 1:13:37

And don't forget, if you are at Princess weekend, you need to come to our rise and run meetup on Saturday, february 24th, at 3 pm In the Disney Springs food truck area. I know the meetups are always a good time. I know Bob will be there and All of our rise and run listeners will be there, so definitely go make friends and find some people to run with also One of the podcasts we listened to in a bunch of good guys.

Speaker 3: 1:14:09

The Disney with the ducks just celebrated their hundredth episode. We know how ecstatic we were when we hit our hundred episodes. So, guys, great job out there.

Speaker 2: 1:14:17

Congratulations ducks way to go. On a more somber note, we here at the rise and run podcast wanted to send our condolences to both team shenanigans and the will run for podcast. This past week actually a local story here in the Philadelphia area there was a non passenger plane, to you know, a single pilot plane that crashed here in suburban Philadelphia a few a few days ago and unfortunately, the pilot on that plane who did not survive was a gentleman by the name of Sam Good no, and, as we learned over the course of the days after this tragic accident, that he was a Great fan of run Disney and was so loved within those two communities of team shenanigans and and we'll run for it seemed like Sam had a great zest for life and enjoying those around him, especially at race weekends. So we do again want to send our deepest condolences to mr Knows family and then, as well as all those affected in team shenanigans and the will run for podcast.

Speaker 3: 1:15:35

Yeah, I met Sam and the corral before the the marathon and seemed like a really great guy I mean real there and I think, if I wasn't mistaken, he was a perfect dopey, so uh, oh, wow he was a. He was a big run Disney fan. It seemed like I know he was. He was running with Aaron from the will run for a podcast.

Speaker 2: 1:15:54

Yeah, it seems like he was heavily involved in his local community as well. The news reports here were showing that he was actually the In his community, the local school board president, everything like that. So obviously he he touched a lot of people and and so, again, just such a tragic story. But we do send our condolences out to everybody. But on a more upbeat note, we had a fabulous listener by the name of Ian. He wrote a really, really wonderful poem that we would like to share with you now and we're going to enlist the services are of our resident thespian on the podcast here.

Speaker 5: 1:16:35

Lexie Is going to give us a dramatic reading of this absolutely wonderful poem an old fat bloke from England, built for comfort but not speed, put his name down for dopey. A rare challenge indeed. What had he let himself in for? A monumental mistake. How does he get to the expo? Whose advice should he take a? A podcast that will do it, but so many, which one? So, by the power of Facebook, he found rise and run.

Speaker 5: 1:17:07

So the training began with Galloway. That's new and always a smile brought on by Bob and his crew. They brought wisdom and knowledge, some laughs and some tears and little by little removed all of the fears. And so, from one mile to three, then five and then ten, the mileage increased. A half marathon, then Injury, self-doubt, fatigue all erupted. But the rise and run family continued uninterrupted. These wonderful people with their stories and smiles kept him so entertained along those hard miles. And Dopey arrived beyond wildest dreams, sprinkled with magic, or so it all seems. And and now, one month on, with six medals displayed and back in old England, thanks, far too delayed. So thank you from me, that fat bloke from Blightly, to all rise and runners. Your support has been mighty. My dopey was awesome and my smile never ends. So thank you forever, my rise and run friends. Happy running everyone.

Speaker 6: 1:18:16

That is so great.

Speaker 2: 1:18:21

I mean, I think we now have the doctor Seuss of our, of our generation, right?

Speaker 2: 1:18:26

here, you know, ian, I think every time you run a race you got to pump out one of these, because when we all read it, it brought a smile to our face though. So thank you so much for doing that. We really, really appreciate it, and we appreciate all your hard work and and coming up with those wonderful words that just waxed poetic. And now, ladies and gentlemen, it's time for a race report. Hey, one note that Bob wanted us to pass along before we get into the main Crux of this week's race report is that we are two weeks away From the Princess Half Marathon weekend, so if you have not entered your name into the race report so that we get you in the roll call, make sure you do that. You can either do so by just commenting on the race report thread that is pinned to the top of the Facebook page, or you can just go into that Google doc and manually edit yourself. That way, we do not miss anybody For the two weeks coming up. And, without further ado, now the race report.

Speaker 5: 1:19:36

So first up on Saturday we had the Donna weekend in Jacksonville, florida. We had Jared running the 5k and Danielle also ran the 5k. She is a current stage for breast cancer patients, so we will hear more about Danielle a little bit later. We also had the crush run, which was a 10 mile trail in Hurricane, west Virginia. Illiana and Steven ran that as the team name, running on pixie dust. It was a muddy and hilly course but they both finished their first 10 milers, so PR. And we also had the STL track club Frostbite series, the final race in the series. Katie ran that and and she said that she is happy to report that her race this weekend was 50 degrees warmer than the last one, that's, five zero degrees warmer.

Speaker 2: 1:20:38

Crazy, absolutely crazy.

Speaker 6: 1:20:41

Also on Saturday, jimmy ran the whiskey run in Pigeon Ford, tennessee. This was his first 10k race, so he got a PR. And not only that, he got third in his age group and third overall male. I'm so proud of you, jimmy, congratulations.

Speaker 2: 1:21:00

Jimmy, that's absolutely a wonderful way to go buddy.

Speaker 3: 1:21:02

I saw the shot glass. He got too. So I wonder how he? Was filled with whiskey or no?

Speaker 6: 1:21:07

He did get to do whiskey tasting after, because it was at the old smoky Factory so I don't know if he put it in his glass, but he did get to taste some of the whiskies.

Speaker 2: 1:21:18

All right for this next one. I got to be careful with what I say here. Tiffany ran the F3 For the bleeping, freezing frozen lake 5k in Chicago, illinois. The lake was not frozen but she's happy with her time of 26 19 way to go, tiffany. Now. Now this one, I think, has to be a destination race for all of us in the future. Down in Raleigh, north Carolina, our friend Brian ran the crispy cream challenge. Now he didn't officially sign up for the challenge this year, but if you want to be part of it it's five miles, 12 donuts, 60 minutes. So literally you run Two and a half miles to the crispy cream factory, you eat the 12 donuts and then you turn around and run back and you got to do it in under an hour. That's insane. I know he put a couple of puke emojis in his post, so I can't imagine what that race course looks like you get that big sugar rush without that.

Speaker 3: 1:22:28

If it's are the glazed ones, absolutely.

Speaker 2: 1:22:40

That's exactly what Brian did yes, yeah, exactly that is what he did. Yeah, so he didn't attempt the full challenge this year, but he did eat two donuts on his way back at the turnaround point and in the process got a five mile PR.

Speaker 5: 1:22:57

My question, brian, is you put you didn't attempt it this year. Have you attempted it in previous years?

Speaker 2: 1:23:05

I want to say I think he did it last year, but we'll have to have him comment on that and you know, and maybe if he does this in the future, this will be an absolutely perfect race report spotlight. And then, rounding out, saturday, we have the winter warmer half marathon, and our buddy, andrew, ran that, and that happened in Newcastle upon time, united Kingdom. It was his first half marathon of the year and finished in a very respectable Two hours eight minutes and 30 seconds way to go, andrew. All right, so let's move to Sunday, where the big event of the weekend One that is very dear in the hearts and minds of us, not only in the rising run community but the run Disney community and also, especially, the Galloway community as well the Donna marathon weekend that happens in Jacksonville. And Our first runner who's joining us here on the race report spotlight to tell us about this epic race is our friend, daniel. Daniel, welcome to rise and run.

Speaker 4: 1:24:16

Hi, thanks for having me.

Speaker 2: 1:24:18

So before we get into All the wonderful events that happened this past weekend, why don't you just tell us about yourself and how you got started and running?

Speaker 4: 1:24:28

I currently reside in outside of Hartford, connecticut. I started running about 10 years ago serious, I guess seriously running 10 years ago. I'll even use that term loosely. I started running because I Wanted the shiny medals at the Princess half marathon. That's why I started running.

Speaker 2: 1:24:48

Not a bad reason not a bad reason.

Speaker 4: 1:24:50

I used to joke with my friends and my family. I did it for the bling. My sister was actually the athlete in high school. My mom used to be a runner and she even jokes with me to this day. I couldn't pay you to go run with me, and she's right. You couldn't pay me to go. So I started to run for the shiny things and I was going out and doing these Disney races. Admittedly, I know training Don't do what I do. Ten years, ten years ago me Don't do what I don't do what I did. Don't recommend it. Um, but it was actually after getting diagnosed with cancer the first time in 2017, after I fully recovered from chemotherapy and the fatigue and everything, I started to actually get serious about my running. So I Guess I really started getting truly serious about it almost five and a half years ago now. So I've done a few marathons, multiple halves, a ton of 10ks, 10 milers, 5ks, and I'm currently chasing the Abbott world major marathons.

Speaker 2: 1:25:49

That is awesome what you kind of alluded to it before, but tell us the Reason why you decided to participate in this particular race.

Speaker 4: 1:26:02

I ran the Donna because it's been on my bucket list since I got diagnosed. I Got diagnosed with early stage breast cancer at the age of 29 back in 2017. I was actually living in Florida at the time and when I told my boss that I had gotten diagnosed with cancer and things were gonna be up in the air with me for a while, he knew I was a runner. He was a runner himself and he's actually is from Jacksonville and he's a Danielle. You have to run the Donna and he was hyping this race up for years and so I just kind of kept it in the back of my mind.

Speaker 4: 1:26:38

And then I see 2018. I was still recovering from surgeries and going through treatment, so it never happened. And then I had expected to be done with the cancer journey when I was through treatment and the surgeries the first go, but unfortunately a year and a half later, in the summer of 2019. I was 31 years old, I found out I actually have stage 4 breast cancer, so I'm now a cancer patient for life.

Speaker 4: 1:27:03

I've metastasized in multiple areas of my body and so then, kind of knowing that I'm kind of living like, while most people I feel live as if no tomorrow was promised. I really live by that because I really don't know how much time I have and I wanna be able to do things while I'm in good enough health to do it. So this was the year that I was finally going to run the Donna. I had done it virtually once or twice, just timing worked out to where I can get down here this weekend, so I actually registered for it on the day registration opened and I wanted to run a race. That was for, I guess, people like me and for the support of those who were in treatment, post treatment, knowing someone who's in treatment, or people like me who have to live with it forever now.

Speaker 3: 1:27:57

How was that race weekend for you, like I know? I heard there was some weather issues there. Did those affect you or not, or how did it go?

Speaker 4: 1:28:05

Thankfully, the weather issues did not affect me. I only ran the half marathon on Sunday, so I dodged the rain completely, which I was super grateful for. I also ran the five K on Saturday, so I did the booby chat challenge as part of the Donna.

Speaker 2: 1:28:19

Oh, very nice.

Speaker 4: 1:28:20

Since I was in one day and the half the other. I went into it knowing it was probably going to be a very emotional weekend. I don't let the emotions and the overwhelm that is my health issues take over me very often. I kind of just keep my head forward. I have a life I'm trying to live. I'm trying to live as normally as a typical almost 36 year old woman does. But I knew going into this weekend kind of being surrounded by a lot of pink and so much love and support and getting to actually meet Donna Deegan, who it's her weekend, and everything like that I just knew going into it is going to be super emotional and very overwhelming and it truly was in the best way possible.

Speaker 4: 1:29:07

I cried no less than four times on Saturday going into the 10 and going into the five K. My apologies but this race by no means was my fastest. It was actually one of my slower half marathons but it was probably one of my most meaningful, not just for doing it in support of the breast cancer community but my sister who was the athlete in high school. She stopped running years ago. She decided to kind of come out of a little bit of retirement and run with me to support me. So I run, walked her through her second ever half marathon. So knowing that I had personal support, on course, and someone doing it for me was even more meaningful.

Speaker 2: 1:29:49

That's awesome, and I know a lot of familiar faces participate in this event. I mean, you just mentioned Donna Deegan herself, who is now and you can't really say this about many races A race weekend is now named after the mayor of Jacksonville. It's amazing. Yeah, which is really cool. And then I also saw that one of our former guests, Fitz Kohler, who is also a breast cancer survivor, was on the mic for this event, which is pretty cool. Yes, she was.

Speaker 4: 1:30:18

And I met Fitz this weekend. Both her and Donna were absolutely incredible and I first met them at the five K. I made it in time for the survivors photo. I made it to the survivors picture for both days and it's not too often when, like I said before, it's not too often the emotions of my situation hit me.

Speaker 4: 1:30:41

But there was something about being a part of a survivor's picture, but not only that being one of the women would stage four in the picture, but not even just that, being one of the youngest women in the picture by over a decade. So that hit home in a really weird way. It hit in a way that I just was not expecting, but it was cathartic for me to really get it out. So when I met Fitz and Donna, I was pretty much a blubbering mess and I got so many hugs before the race started and they were so encouraging and Donna told me a little more about her story and I found hope. It was so good to be around, so much hope. So they're incredible people and it was really awesome.

Speaker 2: 1:31:30

That's absolutely wonderful. So, Danielle, the one interesting thing that I learned about this weekend is that hearing your wonderful stories about talking with survivors and being part of the photo that, for anyone who is or is considered a survivor gets a special delineation as part of this race Can you tell us about that a little bit?

Speaker 4: 1:31:55

That's accurate. It was delineated on my bib that I am a survivor. I'm trying to look over. I think my bib is somewhere. It's just out of reach. But if I recall correctly my bib, where the numbers were, were pink on the background and it was very evident just by kind of a quick glance across the course who was a survivor, who wasn't. So the delineation for us survivors that actually said the word survivor on our bibs and the background of where the numbers were pink and it's also how fits at the finish line. Fits made it a point at the finish line to find every single survivor who crossed and call them out, call their name across the finish line and stop them and get their stories. So having the different color background made it very easy for her to go you come here.

Speaker 4: 1:32:44

And she would give all the love and then start ask her one or two questions about our stories and number of years out we are, or number of years living with.

Speaker 2: 1:32:53

That's wonderful to hear. So, folks, if you're looking for a half or a full, or there's even an ultra, believe it or not, there is a 110-mile ultra. That is part of this event as well. You had mentioned the 5K earlier. Definitely check out the Donna Marathon weekend. Like I said, it is very, very Galloway friendly the fact our own coach, chris Twiggs, is on the board. Everybody's favorite run Disney Pacers, CC Turner is also heavily involved and even includes Galloway Pacers as well too, which is really phenomenal stuff. So if you're interested in that, definitely go check out the Donna weekend.

Speaker 3: 1:33:34

So you said you're chasing the World Majors. Is that in your future plans?

Speaker 4: 1:33:39

It is, and chasing the Abbott World Majors was not a goal of mine until sometime last summer. When I started running 10 years ago, I swore up and down I was never, ever going to run a marathon. I never wanted to do it, and I held true to that for five years. And then, when I got my metastatic diagnosis, I said I'm living with something harder than a marathon. I'm gonna run a marathon. So I ran the Waltissie World Marathon in 2020, right before the world shut down with COVID and I swore that was gonna be my one and only marathon.

Speaker 4: 1:34:14

I was registered for Dopey in 2023. I ended up participating as an AWD athlete, but that is a story for another time. But in 2022, I was supposed to run the New York City Marathon. That was gonna be my marathon to end all marathons. I was gonna retire from the distance, but I had to defer to 2023 due to some personal reasons. Coach Twiggs actually had a 26 mile training run on my calendar for the weekend of the Chicago Marathon, and a friend of mine came to me early May of last year saying my charity still has a bid for Chicago. So I'm like well, twiggs wants me to run 26 miles, why not? So then I realized I was registered for two out of the six Abbott World majors and I was getting two of them done last fall. So now I thought okay, now I have two of them, might as well ride them out. So I'm actually registered and raising funds for London and Berlin this year and I'm hoping to do Tokyo and Boston in either 25 or 26, god willing and as long as my health cooperates.

Speaker 2: 1:35:23

That's amazing that you're using a world major as a cater training run. That's no more beautiful words in the world than that right there.

Speaker 4: 1:35:32

Yep Chicago was a cater training run for the New York City Marathon.

Speaker 3: 1:35:36

Any future Disney races in your future.

Speaker 4: 1:35:39

Yes, I am actually a perfect challenger at Princess. That was how I started running. Back in 2014 was with what was then known as the Glass Clipper Challenge, but it's now the Fairy Tale Challenge. So this year is year of love and going strong, and I have invested too much into my legacy to give it up. So I will be at Princess for the Fairy Tale Challenge later this month, and then I have no other Disney runs on the horizon. I was going to do springtime surprise, but then the opportunity to run London came. I fell into my lap, so I opted to run London instead of the springtime.

Speaker 2: 1:36:16

Yeah, I'm pretty sure, if either of us were given that opportunity, I think we would pick London as well too. So we don't point you one bit.

Speaker 4: 1:36:24

Very, very excited to go to England and Germany this year with some friends to conquer the world majors. And, just like I said, as long as my health cooperates and training is successful, then I'll be there.

Speaker 2: 1:36:36

Well, excellent, Well. Danielle, thank you for sharing your story. I know everyone here in the Ryzenrond community will be wishing you wonderful thoughts on continued good health as you continue through this journey, and we really appreciate your time and telling us about the Donna and we look forward to seeing you at Princess.

Speaker 4: 1:36:54

Thank you so much for having me on it. It truly was an honor to even be asked to be a part of this, so thank you.

Speaker 2: 1:37:00

Danielle, thank you so much for being on the spotlight. Hearing your story is truly inspiring and we hope that your treatment continues to go well and we love the fact that you are living life to the fullest and having that including running as well too. And speaking of Danielle's story, it does remind us and we've been so busy with race recaps and everything like that and travel that we haven't had the opportunity to send our best wishes to our wonderful, wonderful friend Erin over at the Will Run For podcast. She is actually experiencing something very, very similar to what Danielle is and diagnosed with metastatic breast cancer. But in listening to her announcement not only on Instagram, which was absolutely beautiful If you follow Erin on Instagram, please go check out the absolutely beautiful photos and message that she posted but when they did make the announcement on their podcast, I believe it was during their Marathon Weekend Recap episode, erin is encouraging everyone to go out and research what metastatic breast cancer is.

Speaker 2: 1:38:18

Even though she does have stage four, it is not a death sentence. She will continue, very similar to Danielle, just continuing life and just having a lifetime of treatment and continuing to move forward from there. Erin, you are a bright, shining light in the Run Disney community. We absolutely love you and from everyone here at the Rise Run podcast, we just wanna tell you how much we love you and we are behind you 110% as you go through this journey and if there's anything you ever need from us, you can guarantee that we'll be there to provide for you. And again, just wanna re-emphasize again how much we do love you.

Speaker 2: 1:39:05

But going back to the rest of the weekend festivities of the Donna Weekend in Jacksonville, we had actually a good number of Rise and Runners at this event. Along with Danielle, jacqueline ran she did the marathon. Our buddy Jared ran the half, as well as Jen and Jody. Jody walked this with her sister, who is not a runner, but she enjoyed the event because it has so much meaning to her, and what's wonderful about it is that Jody is a five-year breast cancer survivor. Our friend Lori up in Canada came down for this race. It was not the race that she wanted, but I'm telling you Lori has been killing it this past year and a half. She finished fifth in her age group, way to go. Lori.

Speaker 2: 1:39:54

Lisa ran the half, monica, part of the chaos crew, she ran the marathon. She was originally signed up for the two-day 110-mile Ultra. Yeah. So it's crazy On the first day you run roughly about 85 miles or so and then you finish up on Sunday with the marathon. So if you are like Jack and you really like ultra distances, the Donna has something for you as well.

Speaker 2: 1:40:21

But she did have to drop down to just the marathon due to a family commitment. But she calls it an amazing, inspiring race whose crowd support and block party vibes rival or beat that of Space Coast. She's finishing just under four hours and what was really special is she got her medal because one of the race announcers for this race and who was also apparently dishing out medals as well, our former guest Fitz Kohler so glad to see that Fitz was on location for this one Our buddy Ryan ran the marathon. He was pacing the seven-hour group and, like a great pacer, he came in at six hours 59 minutes and 54 seconds. He was happy to help two first-time marathoners cross the finish line ahead of him. Way to go, ryan. And in rounding out the Donna Marathon weekend, our friend Stephanie ran the half.

Speaker 3: 1:41:19

In Central Park, new York, the New York Roadrunners Manhattan 10K. Doug did that. It's his first race since Coast to Coast, fourth fastest 10K since starting the New York Roadrunners in 2000. Says, the bracelet we see from Alan and Grace Young is going to be his new good luck charm. And our buddy Rob ran that race also Heading down to Orlando. In Orlando, florida, orlando Magic 5K. Our friend Margaret did this race on her birthday, celebrate her birthday weekend. 2.2 miles of the course was the same as the Olympic trials course and of course Margaret was dressed up since it's Orlando Magic as a basketball.

Speaker 2: 1:42:00

That's incredible, absolutely awesome.

Speaker 5: 1:42:03

In her post that it was the same finish line as the trials, which that would be so cool.

Speaker 2: 1:42:10

Awesome. Yes, Now I will say, Margaret, if you want to take this to the next level, if they do this race every year. I don't know the mascot's name, but I feel like the Orlando Magic mascot is like this, like neon green furry guy or something like that. If you could do a costume based on that and really up the ante next year, I would love to see those photos.

Speaker 3: 1:42:32

Phoenix, arizona, the pancake run 5K. Molly ran that. Huntington Beach, california, the surf city marathon. Grace and Alan Young were supposed to do that but they decided not to do the fear of weather and the rain in Southern California. So hope everybody out there in Southern California stay in safe.

Speaker 6: 1:42:53

And our friend Anna ran the Nikwe 10K in Cornwall UK. She posted that this was her second best course finish and is happy to report her growing did not hurt during this race. So great job, anna. And still overseas. Our friend Laura did the midwinter marathon weekend in Appledorn, netherlands. She said that there's race weekend offers distances from the five miler to the marathon. She did the five miler and she's learning to only compare her results to herself and not others. She's been working with our friend Run Fit, mama Kristen, to improve her speed and she PR'd by four minutes and 15 seconds. So congratulations, laura, that's amazing.

Speaker 2: 1:43:40

You know, talk about another person who has really been killing it. I mean, obviously there are so many people in our community that are doing wonderful things. But I remember Laura. Like a year ago she was skeptical about the Galloway method and then I know she joined customized training and she really improved things, and now she's working with Kristen as well too. That's awesome. I'm so glad to see her progress ever since Waltzman born. So way to go, laura.

Speaker 6: 1:44:04

And to finish off this race report, we have the midwinter classic 10 miler in Cape Elizabeth, Maine. Sean did this one. He said that it was great race despite the Thames being in the 20s and the course overall being hilly. So congratulations to everybody who ran this fast weekend.

Speaker 2: 1:44:23

All right. Well, that is gonna do it for the Soad 124 here of the Rise Around podcast. We do want to remind everybody that this today day of release is a Zoom Thursday. I know one of us will be posting instructions at the top of the Facebook page, if you can join us. Those Zoom calls do occur Thursday evenings at 8 pm Eastern. So the more the merrier we talk about that day's episode or we talk about previous races or what's coming up the topics really do span the gamut there, and the more that we get, the more the merrier. We would love for you to join us. Keep training, keep those miles in.

Speaker 2: 1:45:05

I know it's still cold in the majority of the country or, like our friends on the West Coast, it's very wet right now. So continue to train in the safest way possible so that way, once the spring flowers bloom and those spring races come around, we'll be able to get ready to set some major PRs. Thank you for joining us in this podcast journey today. We appreciate you bearing with us based on all the changes that we endured in this particular episode. We can't wait to see you out on the course and always remember, if you run, you are our friend. We can't wait to see you soon, whether that's Princess Springtime or any local summer or spring race. We can't wait to see you out there and celebrate in your journey and your accomplishments. And, with all that being said, happy running. The Rise and Run podcast discusses general information about run Disney and is in no way affiliated with Run Disney or the Walt Disney Company. Any information or advice discussed on this podcast should not be considered medical advice and should always consult with your healthcare provider or event organizer.