Rise and Run
Rise and Run
157: Jeff Galloway and a Couple of Rise and Run Surprises
Get ready for an extraordinary episode of the Rise and Run Podcast! We kick things off with a heartfelt story from Abel, who shares his gratitude for the runDisney community and updates us on his training journey for Dopey 2025. We're also thrilled to have Allie back, bringing her vibrant energy and encouraging everyone to stay engaged through social media. Our special guest, the legendary Jeff Galloway, joins us to provide invaluable insights into the Magic Mile and other essential training tips for upcoming events like the Wine and Dine Half Marathon, Marathon Weekend, and Disneyland Half Marathon.
But that's not all—brace yourself for a delightful segment where Jack recounts her magical engagement to David at the Tokyo Disneyland Hotel, complete with planning mishaps and enchanting moments. We then shift gears to discuss the latest updates on the runDisney marathon courses, including a new 4:30 AM start time and the impacts on the initial miles of the course. This conversation weighs the benefits and challenges of these changes, ensuring runner experiences are balanced with park guest considerations.
As we round out the episode, you'll hear about long-run training advice, crucial nutrition strategies for race day, and updates from RunGum and Speed Labs. We emphasize the importance of pacing, hydration, and proper meal timing. Plus, get excited for upcoming meet-ups and race reports from our community members, featuring stories of personal records, overcoming challenges, and pure running joy. This episode is a treasure trove of inspiration and practical advice that will motivate you on your running journey.
Jeff’s Links
Jeff Galloway
Jeff’s Training App
Jeffs Training Hub
Galloway Training Groups
RunGum Links
RunGum Instagram
RunGum Website
Rise and Run Links
Rise and Run Podcast Facebook Page
Rise and Run Podcast Instagram
Rise and Run Podcast Website and Shop
Rise and Run Patreon
Passport to Run
Runningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off)
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.
Sponsor Links
Magic Bound Travel
Stoked Metabolic Coaching
Rise and Run Podcast Cruise Interest Form with Magic Bound Travel
Affiliate Links
Rise and Run Amazon Affiliate Web Page
Kawaiian Pizza Apparel
GoGuarded
3 am again. Why did I ever think this was a good idea? Welcome to the Rise and Run podcast. Join our group of Run Disney friends. As we talk about running at Walt Disney World and beyond. We'll discuss recent runs, training, upcoming races and surprise topics suggested by you, our listeners. Well, the alarm's gone off, so let's go.
Speaker 4:Good morning Rise and Run Abel from California here, and as I continue my training for Dopey 2025, I want to give thanks to all of our hosts and all the friends who make up this wonderful Run Disney community. Good luck on your training runs, registering for the next event, finding the right costume, finding the race merch you want, getting the perfect jump shot and keeping your metal from chipping. Now let's settle into our carouse and get this race started. Take it away, bob. Thanks.
Speaker 1:Abel. I appreciate it. Thanks for the intro. Great hearing from Abel, great intro. I love hearing him mention the community. He's a big part of it. Thank you for that. Hello, my friends, welcome to episode 157 of the Rise and Run podcast. We're so happy that you're here with us. I'm Bob and I am here this week with Lexi. Hello With John hey, how you doing. With Jack. Hi With Greg, hey, hey, hey. And with Alicia.
Speaker 5:Hello.
Speaker 1:This week our friend, our mentor, our coach, jeff Galloway, is with us. Spent a lot of time talking with Jeff about upcoming runs and things going on with Galloway Productions. In the Race Report, spotlight, alicia is going to explain to us how come the Quad Cities Marathon goes through five cities the Quad Cities Marathon goes through five cities.
Speaker 7:If you enjoy the Rise and Run podcast, please share us with your friends and introduce them to.
Speaker 1:Whoa, whoa, whoa, whoa, whoa, whoa, hold it. Hold it what, Bob? Hold it, john. I thought who in the heck is this?
Speaker 7:I'm just here to talk to my friends, hi, friends.
Speaker 1:Allie, is that you?
Speaker 7:It's me.
Speaker 8:It's Allie, hi Allie. Is that you? It's me? It's Allie, hi Allie.
Speaker 6:Allie, thank you, good to be back.
Speaker 1:Oh gosh, Allie, it's great to see you. We're so excited.
Speaker 7:Well, it's great to be here, bob, and I just want all of our friends to share in our Run Disney journey, so we want you to introduce them to our family and please remember to follow us on Facebook, the Rise and Run podcast and Instagram Rise and Run pod. Check out our YouTube channels and visit our web page, riseandrunpodcastcom. If you have a question, comment, race report or want to introduce the upcoming episode, call us at 727-266-2344 and leave us a recorded message. And if you're wondering who the heck I am, just leave that also on the recorded message and listen to an earlier episode before I took a little break.
Speaker 1:Well, we're happy to have Allie back.
Speaker 7:It's so good to be back.
Speaker 5:We also want to thank our patrons, whose support helps keep the Rise and Run podcast rising and running. If you'd like to join the Patreon team, please check out patreoncom slash rise around podcast. And we would like to thank our new patreon, brandy, who joined the how you doing level the rise around podcast is sponsored by our friends over at magic bound travel.
Speaker 2:Uh, we're going to talk about this in a few minutes, uh, but we got an email today about some very important news for marathon weekend, which I think can serve as a good reminder that if you are running any race during marathon weekend, whether that's the 5k all the way up through dopey, and if at this point you don't have a room yet, you need to get on that and our our friends over at Magic Bound Travel can take care of that for you.
Speaker 2:Just visit their website, magicboundtravelcom, fill out the form and be sure that you tell them that you heard about them via the Rise and Run podcast.
Speaker 1:Thank you, greg. Let's take a look at the training schedule. Wine and Dine we're getting there, kids. Wine and Dine is five weeks away. Five weeks from today. Day of release is Expo Day.
Speaker 1:We're in training week 13. If you're running the half, it's an off week. You had a long week last week. You've got three miles on your training schedule this week. Four miles if you're running the challenge and you've got a magic mile in there. And if you'll stay, hang with us. Jeff is going to talk about that magic mile in just a few minutes. Marathon weekend is now 15 weeks away. Training week 13 also, if you're running the marathon, it's a four mile run this weekend. If you're running the challenge, it's three. I don't know why it's longer for the marathon than the challenge. We didn't ask Jeff about that, but the idea is it's a recovery weekend. You just had a long one. You're going to have a long one coming up again, probably in two weeks. So that's the idea behind that. Hey, probably in two weeks. So that's the idea behind that. Hey, training for the Disneyland Half Marathon that schedule starts next week.
Speaker 1:Taking a quick look We've been talking about this from time to time. If you're doing dopey training for Marathon Weekend. You just came off of a long run on Saturday, off of a long run on Saturday. At the end of this week, the week that we're doing this podcast. With this short run you've got coming up, you'll be at 45% of the days not quite halfway done your training days and 35% of the training miles. This is kind of where it gets tough, because you've been doing it for a while already. You're not halfway yet, but stay with the plan. And since we're talking about staying with the plan, guys, we have any training news we want to talk about.
Speaker 6:I do Um. So my training plan is been a little bit different than you guys because I am quote unquote only doing the 10k at wine and dine and marathon weekend. But I've had some really good training runs over the past couple weeks. I got my fastest pace since I started back to running, um, about five hours ago. Very nice, um, and it just like. I mean y'all know, if you've listened to the podcast at all, how much of a roller coaster my mental struggle has been with running over the past year and a half and just the wanting to and all of that. And I just have really enjoyed my runs and I felt really strong while I was doing them and, um, it's been good, good. I'm proud of you.
Speaker 6:And when I was doing coach Tom's workout the other day, I picked up some weights and there was a guy who, like, raised his eyebrows at the heaviness of weights that I was picking up and I was like yeah, yes, that's me my my little training update for this week and and if I can uh impart any advice, uh to to our friends, is uh, you know, make sure you look at your training schedule.
Speaker 2:uh, because I I kind of goofed a little bit.
Speaker 2:So last week I was also supposed to do a simulation, but the the problem is that I didn't realize it until, um, I was part of the way done through it, um.
Speaker 2:So here here's the story is, had a little bit of a a very weird and rough end of the week last week and I wasn't able to get my Thursday run in. So I finished my work and I said to my wife you know, I'm just going to go for a walk Because you know, as we've talked about here many times, forward is a pace and you know time on your feet is worth it, and it was just a time for me to be able to mentally clear my head. So I went out for about 35 minutes or so and got a little over two miles done. And then I sat down to dinner and I was like, oh, I should probably double check to see what my long run is for the weekend. And when I opened my final surge app, it said for that particular Thursday that it was a rest day, and I was like well, that's weird. Coach always has my rest day on a Friday. I wonder why he did that.
Speaker 2:I'm like oh unless you have a simulation. So I was supposed to walk three on Friday and then run walk 20 on Saturday and I realized, well, I screwed that up. So the plan was I was like, well, you know what, let's try to make this as much of a simulation as possible. So the next day I got done with my work a little early. I ran to the gym. I was like, ok, I'm going to get some miles in and then get home, because I have to get my daughter off the bus and then, once my wife gets home, I'll get back to the gym and finish this up, because it was stupid hot here in Pennsylvania for the almost end of September now, which was ridiculous. So I got to do a new workout called beat the clock, because when I went back to the gym I realized that on a friday they close early so so, needless to say, I I'm mid mid treadmill run and I'm texting coach twigs to be like so I, roy, really screwed up.
Speaker 2:What is the minimum that I need to get done? I already got five on my legs. What should I do? He's like, can you get 10 more done? And I was like I will do my damnedest to get 10 miles done before this gym closes. And I got done with about five minutes to spare. So there's a new workout out there in the Galloway program called Beat the Clock. So advice to everyone check your training schedule a few days in advance so you know what you're doing over the weekend. Yeah.
Speaker 1:Hey, I want to share this training weekend because I like our friends to know, especially those who are having trouble, you are not alone and it has nothing to do whether it's your first time trying or your 50th time trying. I had a simulation also. I knew about it. I did four miles plus a strength training session on Friday and I did walk them as the schedule says. Walk, I do walk them and I had 15 miles on Saturday and I struggled, my friends, I was okay through the first eight. Then the sun came up and I had a very, very challenging time. I got through it. I finished, didn't feel good at all, but I went out again this morning. It felt great. So if you're struggling, you're not alone. It's tough and especially, greg said it was warm in Pennsylvania. It was kind of warm in Florida this weekend. I had a long clap.
Speaker 7:It was 15 claps. Then I had to do a little extra. I did some woo-hoos at the end just to make sure my woo-hoo was all good, sounds great. I'm still training and I know we all struggle. I'm trying to be gracious with myself and tell myself this is just the training. I just got to put them in. You know what I mean.
Speaker 1:That's it. That's it. You got to do that. Strength training for holding up signs too. Yes, yeah, kids. Any other news, anything else going on that you want to talk about?
Speaker 2:Bob, I got some really big news that. I want to share and I think it's probably the biggest news that any of us out of the seven of us could share right now. That's really important. I bought new socks you did because I yeah, because I'm a huge belega guy and I was like you know what I'm gonna try featuring.
Speaker 1:I think I can one up you. I got new shoelaces, you got new shoelaces, I got a shoelaces. Oh, you got new shoelaces.
Speaker 2:Ooh.
Speaker 6:No guys, I got a new cookbook.
Speaker 3:Okay, what color are the laces? What color are the laces?
Speaker 1:They're bright green because I want people to be able to see me.
Speaker 2:You do like big, big green laces on your big green shoes.
Speaker 1:Yeah, I like people to be able to.
Speaker 11:Anybody else have anything that's been going on?
Speaker 7:Probably not, I don't know. I mean, I've got a new fiance. Now let's talk about those shoelaces again. That's awesome, jack. We're so happy for you, congratulations.
Speaker 11:Yeah, I've known David for um. Yeah, I've known david for 11 years, going on 11 and a half and we've been dating for the past three and a half, almost four years. Um, in december and uh, that was partially why I was gone for so long. I was actually in tokyo and he did it in tokyo where in tokyo? Um, it's technically at the disneyland hotel.
Speaker 11:Um, but he was trying for a while, apparently is what he told me yeah, there was a few attempts and then it just it wouldn't work out. And the funny thing is to make I'm just gonna make this story a little short is that he was carrying a rain jacket. You know it's supposed to rain during our entire trip except for one day, and then it was bright and sunny. And one of those days, before he asked, I looked at him and I looked in his book bag. I was like babe, why are you still carrying around this rain jacket? You realize it's like 2% chance of rain, maybe 4%. I pick up the rain jacket out of the book bag And'm like are you sure you want to take this? He said, well, you never know, babe, you can rain any moment. And I said, okay, to think of the horror he must have had in his thoughts that I had picked up the jacket that actually had the ring box in it
Speaker 3:what would have happened? You picked it up. It fell on the floor.
Speaker 11:He can't find it oh my goodness, that didn't happen it would be funny no, so how did so?
Speaker 7:how did he ask you?
Speaker 11:so his. One of his original plans first of all was to do it in front of the castle, which is one of the pictures I had showed. You is after the fact that he had asked me at the disneyland hotel. Apparently he'd been scouting both parks and figuring out where he would like to have done it, and there were a few attempts made.
Speaker 7:Did you know, no, even another few attempts, like you had no idea.
Speaker 11:No, because he asked he's like on the third day. He's like, hey, do you want to get a closer picture of the castle? Because it was the end of the night. We were both really tired and I was like, no, it's okay, my feet hurt.
Speaker 7:That was his attempt to go closer to the castle, to do it in front of the castle.
Speaker 11:You spoiled it. I thought I was being nice, though, because I could tell how tired he looked. I was like I don't want to drag this guy all the way in front of the castle, just so I could take one picture and take an even longer walk back to the hotel I mean jack in your defense that the the hub area in tokyo, disneyland, is massive yeah so it is quite a walk to get to the front of the castle yeah, and we were staying at the tokyo disneyland hotel, which I did for his birthday.
Speaker 11:I actually booked us the concierge and we'd never done anything so fancy and we've never done concierge before, so I felt very happy and excited to celebrate his birthday there. It's kind of funny, though, that same night that he tried to do it in front of the castle we were in front of Baymax, we were in line for that, which, by the way, if you go to Tokyo, you got to do it in front of the castle. We were in front of baymax, we were in line for that, which, by the way, if you go to tokyo, you gotta do that ride. That. That thing is like a cult, it's great um I've seen it on like uh instagram and stuff.
Speaker 11:They all sing the song and like it's just, it's so crazy synchronized dances the whole nine yards, yeah well, like I was like learning the dance and everything and I was jamming out, I was singing along with everybody because you know you stay in the line so long you get to know the songs. And I happened to look over and he was on snapchat and there is a message said is today the day? And I was like oh. And then I look over at David, like nonchalant, was like what does that mean? He's like oh, it's my mom. He, I swear I told her the itinerary and she doesn't remember what day is and when we're actually here in tokyo, when we leave, and and I, he dude, oscar, oscar worthy I believed every moment of that.
Speaker 7:You went back to the baymax dance and the baymax but it was.
Speaker 11:It was the day after it was our, we were leaving, we were about to leave the hotel room at the Disneyland Hotel and I was really sad and I was recording actually on my camera and I said you know, I'm really sad because this is such a beautiful place, you get to see the Tower of Terror, which to us means so much to us. I'm going to cry.
Speaker 7:Oh yeah.
Speaker 11:And, of course, the volcano, castle and everything. It was very beautiful and I'm very glad that. Oh yeah, and, of course, the volcano, the castle and everything. It was very beautiful and I'm very glad that we got to spend it there. And he's like you know what, there's no perfect time than any. I have a question for you, jack. And I said no, you don't. He's like you might want to record this.
Speaker 11:I quickly put my camera on the table and it's, of course, like a point thing and it follows us and so, of course, he went down on one knee and it's like I can't tell you like how happy I am because he is, like literally my best friend.
Speaker 11:Yes, I'm so beyond happy to have him in my life and know it's gonna be for the rest, and like we something I always like say to him this has been our mantra for a while now.
Speaker 11:It's like every I tell him every adventure with you is always my favorite adventure and and he's always been my one and only and his his thing. And we talked about it briefly, about rings, and I said I would like to put an insignia on a ring for our wedding band, and he's like I want to put this acronym, but I'm just going to say the word, so you know what the acronym would be. But it's Faith, trust, truist and Pixie Dust Stunts and it's something that we say all the time to each other to kind of bring in the positivity of the day, the little laugh to get us started for something truly exciting. That's going to be in a great day. It's going to be a great adventure knowing that's going to be with you know my favorite person. So like it's an inside joke and I don't want to get too much into it.
Speaker 11:Oh, that's great, yeah, and I just yeah, I'm just very happy and thank you guys and also I. I wasn't expecting all that love and support on Instagram. Thank you so much.
Speaker 2:We're so happy for you and the six of us are really looking forward to being bridesmaids, so we can't wait to try on the dresses.
Speaker 11:I know well. I mean, we're still newly engaged, so we don't have too many thoughts.
Speaker 1:But I'll let you know, right right, jack, wonderful news, congratulations and thank you for genuinely sharing that with us.
Speaker 2:That was wonderful, that was beautiful.
Speaker 6:Thank you, oh thank you Good stuff.
Speaker 1:Well, it's going to be tough to move on, but let's move on from here. There's some news from Disney concerning the marathon. The course is out, that's interesting it was really random Just a little bit.
Speaker 1:Yeah, comments, kids. My first comment is, and I'll let you have it here in just a second 430 AM. Start kids my first comment is and I'll let you have it here in just a second 4, 30 am start on doesn't really matter at that point. Dopey weekend. I get it. I get it's only half an hour, but it's dopey weekend.
Speaker 7:It's the fourth day in a row dopey or weekend, they're to have to start calling it yeah.
Speaker 3:I'm kind of glad I'm not doing dopey this year.
Speaker 1:Thoughts on the course. Let's just talk about the start for right now, the first couple miles. I mean it starts where it normally does. It's going to start and end at Epcot, as it typically does, but this is a I don't want to say radically.
Speaker 9:It's not radically different, but a much different course than I've run here, and I've done this will be the fifth marathon, so the big question is do we start in canada, or do we start in mexico?
Speaker 1:you don't get a chance to see what I see, but we have a feature for hand raises when somebody wants to say something. I'm looking at five little uh icons jumping up and down with their hands raised. I have no idea who's first.
Speaker 2:So, bob, you know you said you wanted to talk about the start and those first couple of miles, and I think that's smart, that that we block this out in in little chunks.
Speaker 2:The first comment I have, because it granted there so many thoughts went through my brain, I had to start a google doc today and listing out the pros and the cons to to all of this um. But the one note that I do have about the first um five miles of the course is I know when we did our marathon weekend recap show two years ago, I remember I complained a lot about all of the on ramps and the off ramps that we had to do, you know, around the Epcot area before we actually got into the park and how that created so much congestion and, I know, really really affected the Galloway Pacers. The fact that we are starting this race in a typical fashion to other races, where you know we are running backstage and heading towards test track, I think by eliminating all of those on ramps and off ramps, I think that's really going to help space things out. So I do see that as a as a real big positive change.
Speaker 11:Can I be the devil's advocate of that, Greg? I'm so sorry.
Speaker 2:Absolutely. You don't have to apologize.
Speaker 11:So it to me the start is very kind of a little bit frustrating.
Speaker 11:I think frustrating might be a little bit too like, too much to say, but um, to me it just kind of reminds me of um springtime surprise to miler, how you start at epcot and then you go through world showcase in the beginning and I know as a pacer there's just not as much space as there would be on the highway, and especially starting off and like.
Speaker 11:So I I totally understand where you're coming from, but in my head I'm kind of like that's going to get cramped really fast in those little narrow spaces trying to get into epcot and then world showcase that is so famously known as being at the end of the race, and I know we'll talk about this later, but like and to have it in the beginning and not at the end of the race and I know we'll talk about this later, but like and to have it in the beginning and not at the end is kind of disappointing, um, and so I feel like the enjoyment of having it in the beginning of it isn't as exciting to me, um, because of how congested it probably is going to be right off the bat, um, especially from a pacing standpoint.
Speaker 5:I agree, jack, I have a lot to say about the World Showcase piece of it, but our friend Kayla, who we know is visually impaired she brought this up on her Instagram story that those areas are going to be really tricky for a lot of runners in general, but also our visually impaired friends, because it's going to be tight in the beginning and dark, and so I guess we're just going to have to see. But I in general, as a runner, am worried how many people are trying to do that Because, like you said, jack, it's similar to the 10 miler, but there's way more people for the marathon, I feel like. And so having all those people in such a tight area, it's going to be a really interesting aspect of the start of the marathon.
Speaker 3:Well, looking at the 4.30 start time, that might also be good, where they might be spacing us out a lot more than they have in the past, because usually we start at five right, five o'clock, yeah, and then so we start at five. We got a half an hour more that paces out. So maybe we're not going out every minute, every between waves or sub waves.
Speaker 7:Maybe it's two, two minutes, three minutes where we will have that more space you bring up a good point, john, because I'm wondering why they changed the 430 start time. Does anyone have any um ideas?
Speaker 2:I got. I got a lot of theories. Yeah, I'm kind of curious too, because I have some theories but like I was wondering what you guys are thinking, yeah, so so my, my theory, so I the couple of theories that I have and why it's an earlier start time. I think one is for runner safety.
Speaker 11:Yes.
Speaker 7:I think, For like the heat.
Speaker 2:Correct, because I mean, obviously there have been some marathon weekends that have been cold and people have been shivering, but then you have situations like 2020 and then you know, even like the past couple of marathon weekends like 2020, and then you know, even like the past couple of marathon weekends sure, for those of us that are not, um, you're living down in the south, the you know the fact that you know we come from the cold climate down there, that heat you know, especially for us back at the packers, that does affect us towards the um, you know, towards the the end of the race.
Speaker 2:So I think they already had this plan in place before Disneyland Halloween. But I wonder, because of the weather situation at Disneyland Halloween and the unfortunate events that happened during Disneyland Halloween, I wonder if that was taken into consideration. The other theory I have too, and this can lead into a larger discussion about World Showcase at the end that we'll get to I think this was meant to get us through the parks faster so we are not upsetting the day guests, because I have a feeling when it comes to the marathon day, I think Disney gets a lot of complaints and they want to ship us out of there ASAP.
Speaker 11:To briefly piggyback off of what Greg said. I 100% agree with where his mindset is because, even as like, if you put this into a cast member perspective and a park perspective and trying not to upset people and again we'll be talking about this later that's the best way. That's 100% probably why they're using one for safety, having it at 4.30. I'm actually really excited, you guys, to have it at 4 30. That's gonna be so much cooler. An extra half hour of being it cooler in the day and getting to the park when it's still dark out for at least two parks probably, that's that's pretty cool to me. But in terms of the best way to not make as little people mad as possible is by, unfortunately, having the world showcase in the beginning. So that way the day gets like you said.
Speaker 1:I'm going to take the dissenting opinion. I think this has very little to do with heat. It just doesn't typically get that hot in January. Starting a half an hour early is not going to make that much difference. It really isn't. Your coolest part of the day is after sunrise, right after sunrise. So it's I think it has to do with the guests and the accessibility of the park. I think that's the biggest reason.
Speaker 7:Yeah, maybe, like the roads and stuff like that, they always have to do a lot with road closures and that's harder to get guests in.
Speaker 2:Yeah, I really think that's it yeah, I remember last marathon weekend, after cheering for you all, I went over to Rope Drop Magic Kingdom and they were delayed by like 20 minutes on letting people in for the early entry. Because they were waiting to clear everybody out and, and you know, clear away cones and mile markers and and all that jazz. So yeah, I, I think that's it but it's even weird.
Speaker 3:It's weird, but I guess maybe it does make a difference. I remember jumping the gun. We're getting to mile 11. A mile 11 is the where we used to come into magic kingdom, so we're totally reversed. So we're delaying that longer.
Speaker 1:Only a little bit. I think you go in around mile nine now, I think.
Speaker 3:Yeah, no, but we would go into the underpass to get to the buses, to get to the bus stops and to the contemporary Now that's going to be open longer and close that roads can be closed longer. I think A little bit.
Speaker 7:Even though I'm, like, notorious for coming to the corrals late and getting as much sleep as possible, I think, just based on the marathons I run at Disney, I would really love extra time out of the sun, so I'm going to count the 430 as a win for me, even though, again, I am the one who always wants more sleep.
Speaker 6:I also know when the sun rises I start to melt, so yeah, and I know I know here run disney is kind of like our bread and butter. Our lives is in our blood. But I mean, recently it's kind of been a little shocking to me how many people don't know that the races are going to be happening and they don't know. You know what exactly it entails when they book a random weekend in january thinking they're going to miss the holiday crowds.
Speaker 1:All of a sudden there's like a crazy amount of people is it a crazy amount of people, or is it an amount of crazy people, I think? It's both let's let's talk about the changes to the course. I mean, you've already talked about the one at the end a little bit. Uh, the there's more time in magic kingdom yeah, absolutely yes yeah, uh again, that may have to do something with the early start, but that looks like fun and it looks like, I mean, for a majority of people, I think magic kingdom's gonna be darkish.
Speaker 2:Yes, that was the one point I was gonna make, lexi yeah, I mean, you know, with the time change and the fact that, I remember, in the last couple years, main street has always been like mile 10, where now it's mile 9, so I think that's going to offer more um opportunities for that. So, again, I I do think another positive here and actually leading into magic kingdom, you know, since we're again coming in reverse a little bit I think one positive is going to be we're not going to be in cone alley as long right and I, and so I think that's a huge win in terms of congestion. On the flip side, though, what we're going to be now running on is that new pathway that they have built Right that connects Grand.
Speaker 2:Floridian to Magic Kingdom. Well, I think that is going to be an absolutely gorgeous view that gives me international squeeze wave vibes it does and that, I think, is going to be a little tight.
Speaker 3:So so a net positive and a net negative there it'll be very tight and, and I always say, I hope that when they do the electric water pageant parade the bridge works that night and we're not stuck with the oh my god, can you imagine?
Speaker 7:remember how, like uh, talking about Magic Kingdom and going on the main street, they haven't done like the bulb lights in a while to light up the castle.
Speaker 2:The dream lights?
Speaker 7:yes, yeah, but now they do the projections Run Disney if you're listening. What if you could do like a Run Disney projection on the castle, Just saying, yeah, If you're listening? That would be super cool. It's not on this map that we got, but I just wanted to throw that out there.
Speaker 3:You know it's going to be weird and it's just. You have more people running by you for a castle shot this year.
Speaker 6:Yeah, yeah, they're going to have to completely change the funnel of how they move people for the castle shot. True.
Speaker 3:Because you're going right in front of the castle shot.
Speaker 1:But yeah, I'm people for the castle shot, true, because you're going right in front of the castle shot, but yeah, I'm sure that'll be taken care of.
Speaker 5:Yeah, I have confidence that they'll get that figured out for sure, I'm hopeful that by the time we get to magic kingdom things are spread out a little bit more. However, I do know that it comes becomes a little bit congested, normally because there are a few places. Although we get more time in magic kingdom, they're going to be pretty congested with like switchbacks by Thunder Mountain and then by Tron and stuff. So hopefully, hopefully, it's not too bad.
Speaker 11:I will say I actually love the fact that it's the course. I have other things to say, but in terms of the Magic Kingdom aspect in general, I love the fact that it is reversed. You do get to spend more time in it and it changes things up a little bit, and that's what we've been asking for. Disney for a really long time.
Speaker 2:Can you just switch something up? Yeah, I mean, if you think about it, Magic Kingdom is over a full mile, and when is the last time we can say we've done a full mile inside of a park?
Speaker 3:and the fact that we get to touch all the lands too, I think that, I think, that's, I think that's really really cool you're missing a great point, correct? We could probably do a ride.
Speaker 2:You could probably do aladdin's magic carpets this ride oh, that would be fun listen john I that would be great I, I thought about that, but I didn't want to bring that up for PTSD reasons.
Speaker 3:So thank you for that. We're not meeting at the teacups this time, so who knows?
Speaker 2:Yeah, we'll just meet at the Magic Carpets. Yeah.
Speaker 1:I don't think. Once we complete Magic Kingdom, yes, the course has changed a bit, but in terms of highlights and areas that we run, I don't think it changes a lot. I think we go through about the same areas of Animal Kingdom.
Speaker 2:Well, we get a nice grand circle tour of the TTC with two outbacks. So if you love Blizzard Beach. You're going to love the TTC.
Speaker 3:Yeah, actually what I'm starting to do. I'm going to Giant Stadium next week and starting running in the parking lot to get myself accustomed to parking lot money.
Speaker 1:Yeah, you get that. Let's go to the. To me, I think the last big part is the fact that we don't finish around World Showcase and I am going to miss that, but I don't. That's not earth shattering to me. What do you think, alicia?
Speaker 5:I know a lot of people are really upset about not being able to get a drink and cross the finish line. That way. I do think that there's still places you'll be able to get a drink.
Speaker 1:Oh, I think you'll find a place, hold it for longer.
Speaker 5:But to me, because I've done this marathon so many times, that's what I picture. I know for Bob you picture the castle and main street. That's what I picture. Is that last mile around world showcase and the fact that I don't get that anymore really upsets me because that's my visualization when I'm out there training. That's what I'm picturing, and to not have that is really disappointing to me. Yeah.
Speaker 1:No, I will miss it, absolutely. I will miss it. I love when I go to the park and Becky I drive her crazy. Oh, the 25-mile sign is right over here. Yeah, so I will. But you know, things change, they do. I'm not crushed.
Speaker 7:I understand what you're saying, though Are we going through the Moana area this year? Is that what I'm? Seeing in the map? I don't think so.
Speaker 11:You're going past, it Go by it yeah, okay.
Speaker 1:Yeah, jack, go ahead.
Speaker 11:So this is like a love-hate scenario. I love again that the course has changed a little bit. What? What? I don't understand because I have the email open. They basically say this adjustment allowed us to make a few changes to the race course from previous years that we hope you'll love, based on guest feedback. We know the race, that racing through the parks is a highlight for runners, and now the course includes more distance within the parks.
Speaker 11:In a sense that is true. In a sense, honestly, it's not, because if you look at magic kingdom, you're really only adding maybe a quarter of a mile, 0.3 of a mile, and to what alicia is saying, I I do agree. I know after mile 18 it's really you have eight miles left and there's really not so much to look forward to because once you're out of animal kingdom you have the parking lot of blizzard beach, you're, you're in hollywood studios for a glimpse, like not even like a quarter of a mile, like a glimpse, and then you go onto boardwalk, which is beautiful, and then, oh, here's the ball here. Here you're done. So I think the finale aspect of, and the rewarding aspect of, going around World Showcase is something to make all those eight miles feel a little bit easier knowing that you're going to be going through something that's just so epic and iconic. And I know I don't usually get to experience this because by the time I'm at World Showcase there's. It's not open to normal guests, so but I do know that from what people say they love the guest support along World Showcase and it's like none other and I think that's going to be greatly missed.
Speaker 11:And, to be honest, if Disney's, the reason why Disney said in this email is why I read it we are, we have been listening to guest feedback. They're not listening to run Disney guest feedback. They're listening to guest feedback from regular day guests of how much of an intrusion it could be. But, to be honest, when you spend, let's say, 220 to 230 dollars on a race ticket, you're actually spending more money on a race ticket to run through it briefly than you are for a regular day guest and for, especially with having World Showcase towards the end, people are going to be buying those drinks and those pretzels, so they're losing out on the money that would have already been there and it would have been quick money too. And it's not saying anything like I don't know. I understand, but at the same time, they're not doing it for Run Disney, they're doing it for all the other guests.
Speaker 2:Jack, I absolutely agree with you a thousand percent. Yes, I know a lot of the talk today and I'm sure in the near future is all going to be focused around the fact that you can't get your margarita. But I get it, it's part of run Disney, but drinking a margarita is not the reason why we run Disney, yeah, so. So I think people should put that into perspective. But I agree with you on and especially you Alicia for a marathon that you know is not like a New York or a Chicago or a Berlin or even any marathon in any major metropolitan city, there's not a lot of opportunity.
Speaker 2:I mean, yes, we do get spectator support and when we get it it's awesome, but at a run Disney event it is very few and far between, and that has always been. Like you know, we always talk about the, the victory lap, and like I love that, it's a technical victory lap around around world showcase and and that has always been really, really special to me and the fact that that has now been, you know, cut off significantly that I think that is what I am most disappointed about. But you know, at the same time, you might not be able to get your margarita, but now you can get a selfie with binny across the street at rose and crown. So there, there are definitely other alternatives. So I'm sure our friends over at the d3 running club are going to be very, very excited about this change.
Speaker 5:So just one last note on the guest surveys and stuff. We all know that negative comments speak louder than the positive comments when they're doing surveys, and I do think it's unfortunate that they're listening more to the negativity. Truly, the reason why I decided to do Run Disney Race was because I was there one random weekend in January and I saw people doing the marathon and it inspired me to want to do a race, and so the fact that they're taking the few people that are upset about it word over listening to the experiences that we have or the positive experiences makes me kind of upset. But again it's changed and hopefully it ends up being for the better.
Speaker 3:And the one thing that I did look at this map, and I think this kind of goes back to the half marathon last year there's a lot of points in this map right now that where if they had a cut this race short for weather reasons, like the half marathon last year, there's a lot of cutoffs. You could cut off at mile seven, right before animal kingdom, and you could bypass the parking lot if they had to If there was a weather event where they I know you don't get the castle, but it's still there.
Speaker 2:No, john, that's a really good point, and I'll encourage all of our friends to go listen to a recent episode of 321GO where they had the race director on who works with TrackShack. And I know when we did this past year's recap show I think, john, you were the one that made a comment like oh, I'm super impressed how quickly they threw that course together. Well, as we learned, they have those plans already in contingency mode well in advance. So that way they know that if they need to go to plan B or C, you know they can turn that on a dime. So so that's, that's a really solid point. You know that. You know if they need to make adjustments, this will allow them news that broke today.
Speaker 1:We're going to learn more as the weeks go by. We're still what did I say A while ago? We're still 15 weeks away. Yeah, 15 weeks away, bob. Yeah, so, uh, we'll see how it goes. I'm I'm going to be excited regardless. I'm going to be happy to see the choir. The choir better be there. I'm going to be happy to see the non-negotiable non-negotiable.
Speaker 1:You're right. Uh, it's just a little. A little run disney history. If you're new to this, the choir used to only be at the end of the longest race for the weekend. Yeah, that's what I thought Every race to include the 5K.
Speaker 3:I think it's a different choir group, I think every day too. I think it's wonderful.
Speaker 1:But we're still going to do it and we're still going to have a wonderful time and we're still going to be together and we're going to love it All. We're still going to have a wonderful time and we're still going to be together and and we're going to love it All. Right, friends, let's visit with our special guests for the week. Friends, when Jeff Galloway comes by to visit, I always feel here's a man who needs no introduction. But I love to give Jeff an introduction because just such a fantastic individual, former Olympic well, no, no, I'm not going to say former An Olympic athlete.
Speaker 1:In the 1972 Olympics represented Team USA in the 10K. We all know he's the founder of the Run Walk Run method. He's coached thousands, been advisor to countless more. I have read him referred to as the most influential person in the history of recreational running and I think that's true. But as I've had the wonderful privilege to get to know Jeff just a little bit better, he is more than that. He is an inspiration, a mentor, a true friend, and we are so excited to welcome Jeff Galloway back to the Rise and Run podcast.
Speaker 10:It is great to be here, Bob, and I share my deep appreciation and connection with you guys as friends of mine, good friends, and there's nothing better.
Speaker 1:We love it, we love it. Thank you very much. I'm going to start off, jeff. We get a chance to talk about this from time to time, but I don't think we've chatted about this in the podcast. We just watched a wonderful Olympic Games in Paris and I thought they were special. I think maybe partly because the Tokyo Olympics had to deal with the COVID stuff and it's really been about eight years since we've had a full-on presentation and I just thought they were wonderful. And I would like to just open-ended question your observations of the recently concluded Olympics, please In two areas.
Speaker 10:First of all, the United States is back in track and field, or, in the Olympic text, track and field is called athletics. Anyway, bottom line is professionalism really is working for us. In the years when athletes were not allowed to support themselves such as ours we struggled badly because we had to make a living work, a full-time job, and still try to get in the training. Well, now professionalism is allowing athletes to have time to train, hire coaches, develop sponsorship relations, and they are thriving, and you saw it in the Olympics.
Speaker 10:The other thing that I really was amazed with and impressed with in the Paris Olympics is the allowing of the athletes to interact with one another after the race. They schedule time there at the finish line, and it was wonderful to see friendships joined and athletes patting one another on the back, hugging one another, one another on the back, hugging one another. This is what I discovered when I made it to the world-class level, and it was very seldom shown our friendships. This really emerged and it's just the best part of the Olympic experience for me and so many athletes.
Speaker 1:This leads to something that I thought about a lot watching the games and wanted to get your input on. We focus on the champions, we focus on the medalists, but I watched the parade of athletes come in and I know 90% or 95% of those athletes aren't going to medal and a good chunk of them may not get out of their first heat or their first competition or whatever, but still number one. I was going to say what's it like for the average Olympian and I realized that's silly. There is no average Olympian because every one of those athletes is at the absolute pinnacle of their game throughout the world, but there is a group of people who were there and it's mostly going to be the experience.
Speaker 10:And, of course, that ended up being the situation that I had. I ended up with the motivation to train hard for the next four years, which I did, and unfortunately I was knocked out by a strain of bronchial pneumonia during the last eight weeks before the Montreal Olympics, and that's one of the things that athletes have to deal with. But the bottom line on the average athlete experience is that's what the ancient Greeks wanted to have in the Olympics, and the mottos from the ancient era show that the most powerful to me is it's not so important that you win, but that you take part. And the power of the ancient Olympics, as I've understood it through my historical research, is that the Greeks were separated into city-states that very seldom connected up with one another, and some of them were rivals, such as Athens and Sparta. The Olympics brought them together and once they started competing in the Olympics, greece became a much stronger culture and so many amazing things that we take for granted developed at that time things that we take for granted developed at that time, including democracy.
Speaker 1:Fascinating, jeff. Again I'm going to go with an open-ended question. I know I've heard wonderful stories about the Olympic trials and the Olympic Games themselves. Any you would like to share from your personal experiences?
Speaker 10:Well, the spirit that you see when you meet athletes in Olympic Village is one of respect.
Speaker 10:It's a huge feeling of respect because everybody there had to dedicate themselves for an extended period of time, often five to 10 years at minimum period of time often five to 10 years at minimum. For me, it was 14 years before I made the Olympic team and put incredible sacrifices. And, as a result of that, when you're in the village and you meet somebody from your sport or another sport, you instantly feel the dedication that they've had. You respect that other person, so it's a community of respect. The other thing that you feel when in the village is the pursuit of excellence, because there are very few athletes there that have a shot at a medal, have a shot at a medal. It's just a tiny number, but every one of them there and so many of them have expressed this when I've talked to them can pursue excellence in themselves, can compete for a personal record, can put themselves to a test and see if they can measure up. And the Olympics is the big dance, oh yeah.
Speaker 1:Well, it's always a treat to chat with you about that, jeff. I know I'll direct our friends. You want to hear some more Jeff's podcast? You Can Do. It has some great Olympic stories that's out there, well worth listening to can do.
Speaker 3:It has some great Olympic stories that's out there, well worth listening to. The one thing with your training plan that I guess runs your training plan is the magic mile. We see the training schedule. Okay, we're going to run three miles and a magic mile. What is the magic mile and what does that tell?
Speaker 10:us to do. Well, after I had been coaching for three, four years, I had initially approached clients with the question what is your goal? They would give me the goal and I'd set up a program, and what I realized early on is that a pretty high percentage of the folks were selecting goals that were not realistic. Imagine that runners would do that, but they do. So my whole approach from the very beginning is to set up some cognitive tools where you can look at reality-based assessments that can direct you into something that's realistic and doable, and if you achieve that, halfway through the season we can change that up and go forward. Well, I tried a variety of assessment tools and the one that has worked best and has created the highest rate of predictability is our Magic Mile. It now has over 100,000 data points behind it. Now, basically, what that means is we studied what the fastest Magic Mile was during an athlete's season. Mile was during an athlete's season, and then the athlete was requested to turn in times per mile in other race distances during the same season. So once you database all this, we came up with a prediction assessment and a function that can do that. Now you don't have to know what the math is. On all of this, to use the Magic Mile, you simply can do the Magic Mile and either use our Jeff Galloway app, because it has all of the information there and the ability to set up the predictability in the race that you want, or you can go to jeffgallowaycom, where there isa computation function, and you plug in the time, the magic mile, and it will tell you your 5k prediction, your 10k, your half, your full and so forth. The advantage there is, first of all, you can set up realistic goals and, as I said before, if you reach those goals during the season and want to go on, you can do that. But if it's not working as you do the workouts during the season, if you're not getting there, the magic mile almost always tells you that and you can adjust to a more realistic goal when you get to your race at the end of the season.
Speaker 10:The main function of the magic mile in the beginning is to set up a safe pace for long runs, because when people fly blindly into a goal that they're not able to do, they run faster too fast on long runs primarily and get injured in the result. Our magic mile can tell you a safe pace for long runs and then what the run-walk-run strategy would be best for that pace per mile. Now the prediction of the magic mile. The prediction it does. For example, if you start the season with a 10-minute flat magic mile, that predicts an all-out pace in a marathon of 13 minutes per mile.
Speaker 10:But that's only going to happen if you do all the training in my schedule. You go up to the time goal schedule, you build the long runs up to 19 miles in the half marathon, 29 miles in the marathon, and they can be super slow, you can even walk them. And then you also have to do one other important element in time goal training. It's called weekend repeats, half mile repeats for the half marathon improvement and one mile repeats for the marathon improvement. And you build up to 14 of those running. Each one of those repeats a 30-second pace faster, 30 seconds per mile faster than you want to run in your goal race. So the magic mile is a cognitive tool in that it's going to tell you realistically, mathematically, what your current potential is, realistically, mathematically, what your current potential is. And then, as you go through the season and do repeat of these magic miles, you can adjust the goal if it's not coming or if you're coming faster and are achieving beyond that, then the goal can be changed and you can change the workouts up to do that.
Speaker 2:Jeff, that is a perfect segue into the question that I wanted to ask. Is the one thing that I have learned from the amazingly talented Chris Twiggs that I get to talk to every week on the customized training call is that on your awesome training schedules you know you have it marked out for us this week you should do a magic mile. But I've learned from Chris that you can essentially do a magic mile whenever you really want to, as you mentioned, to get yourself in that particular time frame's paces to make you most successful for your race. In the event that say you know, okay, you know, you know this long run pace is just, you know, just feels way too slow for me, I want to get an update. How many weeks in between at minimum do you recommend that we do magic miles so that we're getting the most accurate representation of our paces?
Speaker 10:Well, the training schedules have the magic miles about every three weeks or so on the average. It's a little different for each program, but it's about every three weeks and that's what we like to see because, first of all, you need to do this regularly so that your body gets used to pacing the magic mile and you can then adjust regularly throughout the whole program there. But If you don't have time on the weekend that they are scheduled, then you can do them during the week, just as Chris says. Yes.
Speaker 1:So we get these results, and you've already mentioned Friends. If you're not sure, just Google the phrase Jeff Galloway, magic Mile and it will take you to the appropriate page, and it will take you to the appropriate page. I will toss out that I did a 10K this weekend and finished within about 20 seconds of my predicted pace and over the years I have found them to be extremely accurate for me up to the half marathon. When we get to the longer run, the marathon is not quite as accurate. I think some of that may have to do with I'm a pretty big guy to do a marathon and it's tough to keep it going, but that's a personal thing. We use these. We use and you talked about it a little bit already is long run pace. First of all, how do we define what a long run is?
Speaker 10:Anything longer than you have done in the last two to three weeks.
Speaker 1:Okay, that's good. So with long run pace, we go out and we use the magic mile and it sets up for us what Chris likes to call a speed limit. So the point is don't go any faster than that. You can go slower because we're building, but wait a minute. I'm not here to talk about this, you are. Explain why you can go slower.
Speaker 10:Bob, you're absolutely correct, and it's good to play back and forth with one another rather than to have me talk all the time either. But I will tell you that there is a mistaken impression that people have when they compute the long run pace. Some folks think that you shouldn't run any slower than that. They're not reading the instructions. Of course. It is a speed limit. In other words, you don't want to run any faster than what the magic mile predicts for the long run pace. And then the other caveat is that you can always run slower and you can always walk a whole lot more, and you have to do that when it's hot 30 seconds per mile slower for every five degrees of temperature increase above 60. And then, with that is an adjustment on the run walk, run At a slower pace. You're simply going to be walking more and running less, and that's going to allow you to recover faster.
Speaker 1:You and I have joked a little bit about that with the heat in Florida, but I am a convert and I am fully bought in on slowing that thing down when the weather gets real hot.
Speaker 6:So, jeff, you mentioned something a second ago about your long run being anything longer than what you've done in the past couple of weeks. Do these same guidelines and rules apply to when you're doing, say, a 5k or a 10k, as opposed to a half marathon or marathon?
Speaker 10:The same rules do apply, um, because on the long run, weekends, even for 5k and 10k, uh, you're just trying to build your endurance and that's the only mission of a long run, regardless of your goal, race distance, and so it's not going to hurt you to run those long runs for a 5K slower. That allows you to actually go farther. And we've seen significant improvements in 5k times when people who used to run five or six miles as their longest long run before a 5k, they wanted to run fast in and then in the next season, instead of five to six miles as their longest, they went up to 10 or 12 or even beyond that and ran them super slow. There's a really good time improvement from just the lengthening of the long run, even if they didn't do any speed work.
Speaker 1:I think what we learn and we get this question quite often, jeff what are we doing when we're running these as slowly? But you talk, it's endurance, the ability to maintain a pace for a longer period of time. Most of us aren't limited by speed. We're not that kind of elite athletes. Most of us are looking somewhere between nine and 12 minutes a mile. We just can't keep them up that many miles.
Speaker 10:Well, that's a good point, and last time I checked, the number one thing you're trying to develop in the training program is to keep going when you're tired, and with that, the best way I found to accomplish that is to put yourself to those limits in the long run and have to keep going after you're tired, and even getting tired as the long run gets longer and longer. But there are a whole host of physiological benefits that occur as you lengthen the length of your long run. You develop more mitochondria in the muscles. These are the energy powerhouses that can keep you going when you're testing yourself. There's a whole lot of blood circulation and actually an increase in blood capillaries through the long runs that can deliver more blood and more oxygen to your exercising muscles and you can withdraw the waste products more effectively through the veins that are developed.
Speaker 10:Also, then you get the ability to burn fat more efficiently. Fat is a fuel that we have virtually unlimited supply of on our bodies. In terms of distances, we have on board most average runners the ability to run several hundred miles runners the ability to run several hundred miles, and that's why you see a lot of average people doing these amazing distances like 100, even 150 and 200 miles now, and they just keep going. They're burning fat, not glycogen on board. The long runs prepare you to do that, and who doesn't want to burn a little bit more fat? Me, please.
Speaker 6:So I'm looking at the calendar and we are five weeks out from Wine and Dine and 15 weeks out from Marathon Weekend, from marathon weekend, and some people might be looking at their calendar and like, oh crap, this is coming up faster than I realized that it was. What is your advice for people who maybe aren't where they need to be in their training schedule or they're kind of worried about ramping up miles or being prepared enough? Have we hit the point of no return, where it's too little, too late?
Speaker 10:Not at this point at all, and the point, though, when you have that OS moment looking at the schedule, have that OS moment looking at the schedule is to get out there and at least get in a foundation long run distance within the next week. The tendency is, well, I won't do it this week, I'll do it next week. And guess what happens? It's delayed another week or two, and then you could be in a situation where you get behind so much that it's so hard to pick up. Now there are all types of adjustments that can be made. First of all, the whole concept of catching up with the schedule can be done much more quickly by walking, and by walking the long runs you will get every bit of endurance based on the distance that you covered, but most people don't get injured when they do long walks.
Speaker 10:So this is the way, the dirty little secret that can allow you to catch up with schedules if you're behind. I'll give you an example. Let's just say that you're supposed to be at a 15 miler and your longest one is only four or five miles right now. Well, get out this weekend and do an eight to 10 miler walk. Most people can double the distance of their current run on a walk, and that instantly gets you a big chunk out of your deficit. Two weeks later, you could do another long run and catch up with the schedule, or be close to it, and then, the third long run, you could catch right up with it all by walking.
Speaker 6:What about the midweek runs? So you know we've talked about the long runs, walking them, to add the endurance side of it. What do we do during the 30-45 minute midweeks if we're behind?
Speaker 10:Well, those are important because if you do not do the midweek runs, then you're going to really start losing the adaptations that you gained on the long runs and it gets harder and harder to finish those extended long walks because you've lost some of that endurance by not maintaining it due to the midweek runs. Now, the midweek runs can be done gently and you can still have a lot of walking in them, but if you're going to be doing some running during the race itself, you really have to do some running on the midweek runs if you're not injured, and you can skew that wherever you want. The goal is 30 minutes, say, on a Tuesday, 30 minutes on Thursday. But you could break that up actually and do two 15s or even three 10s and that would get you there. And that's for busy people have a lot of kid issues, work issues, whatever. You can find little segue time periods to be able to get that in.
Speaker 5:So, jeff, with these long runs coming up, let's talk a little bit about what people should be thinking about in the context of nutrition and fueling their bodies for these long runs.
Speaker 10:The first thing to do is to journal what you're eating during leading up to long run weekends, and so what I'm talking about is write down what you eat on Saturday and Sunday morning, if those are the days that you are doing your long runs. If you're doing your long runs on a Sunday, If you're doing your long runs on Saturday, then write down what you're eating on Friday and then on Saturday morning before you start your long run. The purpose of this is to have a cognitive tool that can be adapted as you try different foods and then discover that some foods just aren't working so well. As a result of that, you edit those foods that aren't working out. You try other ones. You are working on a multi-week program of coming up with a menu before race weekend.
Speaker 10:Now the principles are that you're not going to be getting in nutrition the day before. That's going to help you during the run the next day. What you're trying to do is avoid disasters. In other words, you don't want to have unloading during the run because you loaded up on wrong stuff the day before. The wrong stuff is based on two principles. One is just eating too much, especially in the afternoon and evening before a long run and race. Too much loading will lead to unloading the next morning. The other issue is to discover foods that irritate your gut and just are to be avoided and just not used before long runs. Now you can eat them at other times. You just don't want to eat them.
Speaker 10:The day and evening before a long run or a race, you want to drink water, you want to drink. Shoot for eight eight-ounce glasses the day before and, as you usually, you can eat a somewhat normal breakfast. You may have to adjust some of the ingredients on breakfast if they're bothering you the next day, but most breakfasts are pretty good. And then for lunch you can eat a somewhat normal lunch, Again adjusting if there are problems, Maybe cutting down a little bit on quantity at lunch, and then snack through the afternoon that day before long runs or races. But write everything down so that you can get this tally sheet of a menu that by the end of the season, you've found what works for you and what doesn't cause problems. And then, when it comes to the day of the long run, as soon as you wake up, drink a glass of water or a cup of coffee, if you like coffee and if you want to avoid potty stops, let that be the last that you drink until you start your long run or the race itself. The more you drink, the more potty stops Um and then uh if your blood sugar.
Speaker 10:Well, first of all, if you're eating something before long runs, just be careful with it. There's not going to be any nutritional value, with the exception of diabetics, who may need to ingest enough to keep their blood sugar level up or people that have hypoglycemia. The quick fix there is that studies show that most people, including diabetics, if their blood sugar level drops before they start a long distance run, within 30 minutes before that they can eat a 100 calorie snack that even is composed of sugar and it's very unlikely that they're going to have an insulin effect from that if it's within 30 minutes before. If you eat even the 100 calories farther ahead, such as an hour or an hour and a half, then you could have an insulin effect on it. But once you start running, the insulin effect for practically everybody is not going to have that blood sugar roller coaster going. Insulin is neutralized when you start running.
Speaker 2:Jeff, all of that information about nutrition was absolutely fabulous. But the whole time you were talking about that, I was fixated on the phrase that you uttered a couple of minutes ago and that was os moments. I figured that that is the the jeff galloway uh, equivalent of cursing and I absolutely love it. But I I want to tie this into another os moment, um that we might have as runners. Last weekend, um, whether you're doing marathon weekend or wine and dine, you had a simulation weekend and now this week you'll be fine, you know just a standardized long run. But next weekend you'll have another simulation weekend. You know combination of walking and you know run, run, walk, run. Obviously those you know to. You know newer participants of the Galloway method or to run Disney. This could be a brand new concept for a runner. What advice do you have for us and our listening audience about how to properly handle a simulation weekend if we are doing one of those Run Disney challenges?
Speaker 10:though, is to gradually increase the same type of challenge in your workouts so that your body prepares for that and your brain also prepares for it. So first you've got to prepare your feet and legs for the increased distance and, starting with a little bit, people will. In the challenge training schedule, as you'll see, such as the Dopey Challenge, will start with small amounts and will just add each long weekend to go longer. One of the greatest gratifications that I have experienced when Run Disney folks have tallied up the results of the training and how our customers think it works is that most of the novices who take on the dopey finish novices who take on the dopey finish and it's a very high rate of novices A lot of people who have never finished a marathon before will finish it in a dopey, and I have talked to thousands of these novices who never ran a marathon before and then did it in the dopey, and the overwhelming comment that I've had is that they were so scared to death by that event that they followed the training to the letter. And you know, this is what a coach wants.
Speaker 10:But the bottom line is the schedule works. The schedule is going to prepare you for that challenge. Get out and do it and you'll be successful. It is also great for the brain because when you are tired going through those four days in a row and you feel like you are not up to that last longest run of that weekend, you will find a way and you can walk the whole thing. But the bottom line is, once you have gone through that schedule of forcing yourself to get out there when you feel too tuckered out and finding that you have much more inside of you than you ever thought you did, it's empowering. It carries over into other things in life, but it'll get you through the dopey.
Speaker 2:Awesome advice.
Speaker 1:Yeah, we're going to revisit that as we get further along, but it's also important to talk about it right now, which you just did, and you're you're addressing a bunch of folks who have completed at least one dopey, and I will speak for myself. I was that guy who thought this is impossible and I did letter every day, step by step, and I still do, because I learned that that's the only way to succeed. For me is to do it step by step, no shortcuts. Go as slow as you need to on those long runs, but get those miles in. And we like to, we like to emphasize that for our friends out there who haven't done this before and they're kind of wondering. They're looking at those numbers late in the season and going, oh my goodness, I can't do that. Yes, you can, yes, you can, but you've got to do it one step at a time. You can, yes, you can.
Speaker 6:But you've got to do it one step at a time. It brings me back to whenever I was learning to swim and I was seven years old and my swim coach said can't, never could do anything. You can't say can't, can't, never, could do anything.
Speaker 10:That's a very good point. I've recently sort of revisited some of the books and studies on. Scientists believe about our heritage in ancient man and the brain and how it developed through these long treks that our ancestors put themselves through to get food. So that's why we're here. But the bottom line is that there are so many brain circuits that were developed that we inherited, and what the DOPI brings out are the achievement and accomplishment circuits in the brain. And once we get to a certain point and think we can't go farther but do we activate those circuits and they give us a lasting feeling of success and worth and feeling that we can do more next time. And that's really what is based on this whole DOPI training program, because almost everybody can.
Speaker 1:Let me ask one quick nuts and bolts question. It comes up every time we start to get into the simulations, and the simulations all call for the first day or a couple of days to be walked. Is it necessary to walk them before doing run-walk on the long race, on the long training?
Speaker 10:Well, I usually feel that it's necessary for beginners to do that, because many, many beginners have told me that they almost gave up because they ran those first few weekends too hard the first two days and then they were just really wiped out. And beginners will be wiped out very quickly with that. So walking will give each beginner the adaptations to be able to go through the four days At first it's two, and then it's three and then it's four but it will keep them from going too fast and hurting themselves or being exhausted after the second day.
Speaker 1:Yeah, and again from experience my friends, it does work if you walk those initial training runs, Jeff, anytime that we meet, our conversations are always too short. I just love chatting with you about running and learning from you every time that I do, but I want to let the training element rest here for a while and hope that we can get you back one more time, maybe in December, before we get into that big weekend. You can give some more last minute advice there. But I'd like to transition into a couple of future activities that you've got going on Now. The first one I'm going to ask you about I know isn't finalized, but I get questions about it we get questions about it, and that's the Jeff Galloway weekend. Do we have any information we can share with our friends about that?
Speaker 10:Well, we don't have a weekend yet. Our Galloway family. We're a small family business and all of our family members have been overworked in a good way, I mean. I'm not complaining here at all.
Speaker 1:I got you, jeff, I got you.
Speaker 10:And neither is Weston or Carissa or Barb or our grandson Elliot or Carissa or Barb or our grandson Elliot. But the fact is that we just haven't had the time to set aside and do that, and we hope to do that within the next month to set up a date, but we are already working on ways of making this weekend even better. We got tremendous acclaim among those that went to this year's event for having a training weekend that was upbeat and full of information sessions and ways of meeting friends from all over the country who use the method, and you can come and do a training run or you can go as far as you want, to up to 13.1, and we may even extend that this year. But the fact is it is truly a homecoming in which we get together and just have a good endurance weekend together and we don't have to have time goals.
Speaker 1:It was a wonderful weekend last year and we're excited to do something and we're going to, as soon as we get some final information, we're going to talk about it quite a bit because I know several of our friends were there and I know those that weren't there would enjoy being there. So we'll keep that. Jeff, you'll let us know, I'm sure or Weston will get in touch with me and as soon as we got some information, we'll share that with our friends.
Speaker 10:And we had special hospitality gatherings too. That really brought out the fun and the camaraderie and support.
Speaker 1:Yeah, think about a run Disney weekend and, in terms of the opportunity to interact with your other friends, multiply that by a couple of times, because we don't have the other tens of thousands not that they aren't all our friends, or potentially all our friends, but there are those we know more and it's just a great, great weekend. So I'm excited about it. I'm looking forward to it coming up. I want to. I want to kick, finish this off talking about the, your latest business venture. When I was out in California, you were demonstrating a new treadmill that you've been working with another organization on.
Speaker 10:We have tried for the last three decades to find a treadmill company that could develop a treadmill that would work well with RunWalkRun, and we really hadn't found one until we were able to connect up with Echelon Company, which is a Disney sponsor, so it's a really good teamwork situation here. Basically, the Echelon has a toggle switch. Basically, the echelon has a toggle switch, and this means that you can get on the treadmill at a walk and you can just ease up the toggle switch at your choice of how quick you want it to move up and get it to a certain level for a run, and then ease it down seamlessly. As we keep saying never an abrupt change Well, you can do that with the toggle switch, and it has a number of other features.
Speaker 10:One of the great things about it, though, is that Echelon, like Peloton and some other companies, have workouts that you can get dial in, and they do the workout several times a week using RunWalkRun, so there are a lot of advantages, and this is a relationship that will continue to develop. We filmed a bunch of stuff down in Orlando a couple of months ago, turned out really well, and we've got a lot to look forward to. Is this treadmill available today, jeff, yes, it is, and it's at a very reasonable price yeah, I saw the price.
Speaker 1:I would agree with that for a quality treadmill. I mean, you're not giving them away, but it is a very reasonable price, I think.
Speaker 10:Yeah, and the other thing about this whole approach to a treadmill is, let's be realistic. There are people in parts of the country and the world during the winter that really should not be running outside. I mean, it's dangerous when the roads are icy and so forth. And the same is true with during the summer in some warm areas, and you know what I'm talking about. Oh yes, sir, you know what I'm talking about. Oh yes, sir, treadmills allow people to get in a workout indoors when they would not be able to go outdoors.
Speaker 1:They work they do. We don't necessarily love them, but they do work. This one has me intrigued. We want to find out more about that. Jeff, if you'll give me information, we'll share it with our friends who listen, by putting the information into our show notes and letting them know how to find out more about the Echelon treadmill. I'll keep you updated. I know you will, and I appreciate it.
Speaker 10:The one thing that I would like to have a quick mention, just a teaser that we will be releasing in the notes. I'll have it for you the dates of some new clinics.
Speaker 1:Okay, yes again. Please let us know about those and we will be more than happy to share them with our friends.
Speaker 10:Great, I should have those within a few days and dates both.
Speaker 1:Zooms and in person, outstanding, outstanding. It is always a pleasure, my friend, whether it's on a Zoom, whether it's here on the podcast, whether it's live at one of the expos or at your weekend. It is just always a pleasure to share time with you. We thank you for sharing your valuable time with us and we look forward to talking to you again.
Speaker 10:We are a team and I'm proud to be a part.
Speaker 1:I don't know. I love talking with Jeff. I love listening to him. I've heard many of the things he has to say. I don't care, I don't care, I'll listen to him again tomorrow. But he's always helpful and and is always accommodating to the Rise and Run podcast and we really, really appreciate that. What a great friend we have as runners and with this podcast and Jeff Galloway wonderful person. Hey guys, you've heard me talk about RunGum. Well, we had a chance to sit down and talk with the vice president of marketing Friends. You've heard me talk about RunGum. Well, we had a chance to sit down and talk with the vice president of marketing Friends. You've heard me talk about this product before, but I wanted to go straight to the source for RunGum and visit with Max Riemann, the VP of sales, and let him tell us something about it. Max, thanks for joining us, buddy, I appreciate it.
Speaker 12:Yeah, thank you so much for having me on guys. I'm really excited to be here.
Speaker 1:Yeah, well, I am too. I've told my friends, I told our friends before, that I don't go searching for ambassadorships. I'm not going to do it unless a product I really believe in. I've been using RunGum now for golly more than five years, I believe, which leads me to my first question when did RunGum get started? 2014.? Okay, so I'm safe, it has been more than five years.
Speaker 3:Yeah, it was in 2022, bob, so you're okay, yeah.
Speaker 1:Getting a little. The memory's going a little bit, but it's been around since 2014. I think I started using it about six years ago, but it started in 2014. How did it get started and what's going on with the company right now?
Speaker 12:Uh. So run gum was started back, uh, by Nick Simmons, who, uh, is a two-time Olympian and 800 meter Uh. He was getting courted by a lot of energy drink brands, uh, and he loved the impact that they had right. Caffeine, taurine and B vitamins these are all you know legal performance enhancing supplements. Caffeine is probably the biggest one, Uh, but he didn't like 12 to 16 ounces of carbonated fluid sloshing around his stomach as he went and tried to run as fast as 800 meter time. So he thought what's a better way to get those ingredients into my system that is not going to mess with my stomach? And he went down the route of gum. And I think the really cool thing about gum is you absorb those nutrients bookily, which means through your salivary glands, and that absorption rate is five times faster than through your gut. So all those ingredients in run gum can get into your system in five to 10 minutes, rather than the typical 30 minutes if you were to say, drink an energy drink or a cup of coffee and absorb it through your gut.
Speaker 1:Anecdotal observation is it takes just long enough for me to forget that I have chewed the gum before. All of a sudden, I feel I remember the first time that I used this stuff, I chewed it, I disposed of it properly. I actually kept the sleeve so I could put it in the sleeve and toss it away. And then I forgot about it. And about six minutes, six miles into a 12-mile run, I'm going. Hey man, my training must be paying off. I'm feeling better, I'm feeling good. And it took. It literally took me two or three times of this experience before I did cause and effect. I went wait a minute, it's about 10 minutes after I'm done chewing the gum. That, and it's not like it's jet fuel, it's just like I feel better. I just have, I have a good feeling. So what? What products does Run Gum offer?
Speaker 12:So currently the Run Gum lineup, we have about five flavors. There have been some limited time flavors in the past that we're looking at trying to bring back when it makes sense from a production standpoint. But we currently have mint, fruit, bubblegum, cinnamon, and then you have a variety pack that contain all four of those flavors and then we have an extra strength spearmint. So extra strength has 100 milligrams of caffeine per piece and the core four flavors have 50 milligrams of caffeine per piece.
Speaker 1:Now, 100 milligrams of caffeine is approximately one cup of coffee. Yep, yeah, okay, so so good. Now there you've branched out a little bit in an organization called Speed Labs and Speed Labs has two products right now, I believe a gum and a chewy, a gummy and a gum. I had an opportunity and I shared some with my friends at Disneyland, shared some of the Speedlabs gum. Good product, max.
Speaker 12:Yeah, I really appreciate that. Speedlabs came about as an attempt to try to improve upon the RunGum formula, but we didn't necessarily want to get rid of RunGum in its current form. Right, People love it and we didn't want to pull a rug out from under them. We didn't want to pull a rug out from Walmart, who currently has it in 2,700 locations.
Speaker 1:Oh see that I didn't know. Yeah, that RunGum's available in Walmart. I've been exclusively online.
Speaker 12:Yeah, and online is still. If you buy in bulk, you're going to get the best deal per piece. Um, but yeah, it's available in Walmart. If you're ever in a pinch uh, you know, you travel for a race, you forgot your own gum, Uh, just, I would recommend going onto walmartcom and checking that it's available in the location near you, because Walmart has over 4,000 locations but it's available in about three quarters of them, huh. Yep or over half anyway.
Speaker 12:Yeah, and it's in the sporting goods set. There's a, you know, near the water bottles. There's a small consumable set. There's some like glucose gels, honey stingers in there, cliff blocks. We're with those products.
Speaker 1:Yeah, stuff, our friends are all familiar with. The only product I haven't tried are the gummies. What kind of feedback are you getting on the gummies?
Speaker 12:So you know, as a part of the development, when we reformulated the gum, we said you know what's kind of a more fun consumption occasion? Something that you mentioned, bob, was disposing of the gum into the pouch. So we were thinking of ways that one eliminate the was disposing of the gum into the pouch, so we were thinking of ways that one eliminate the need to dispose of the gum somewhere rather than you know. You don't want to be the person that's just spitting it out onto the road or out onto the trails, wherever you like to run. But also, when you look at the supplements category, right now gummies are growing, or expected to grow in 2024, about 8.3%, compared to the general supplements category at 4.9%. So that format is having its time right now.
Speaker 12:So he said, while we're working on the gum, let's make a gummy formula with the exact same ingredients. And that ended up being a lot harder than we thought it would be. Caffeine is a very bitter ingredient and especially in gummies the process of making gummies kind of makes that stand out a little more. So we had to do a lot of iterations on the gummies and the first iteration that we launched ended up not translating very well from tabletop samples to the production line. So, while the gummies work really well, they're currently very bitter. But the good news, bob, and I think uh, this isn't that public of information yet, as we've reformulated them and we have an updated flavor profile coming next month. Um, I know we're only recording audio here, but you can kind of see well, if you hold it up to the mic, you know people get.
Speaker 1:Yeah, you know.
Speaker 12:I think what's really cool about these is, you know we have we have different flavors that look, smell and taste incredible, um, so you know, complete transparency. The first round of gummies did not necessarily go as planned, uh, but we quickly went back reformulated and we are really confident, excited about these that are going to come next month okay, so the gummies.
Speaker 3:I'm just quick, because they have the same formula as the gum, basically, or it's just in a gummy form Same active ingredients.
Speaker 12:Yes, that's what I meant.
Speaker 3:Yes, like caffeine, you have vitamin B and darine, I think it was. Yep, that's correct. Okay, so it's just another version of. And how do they come in a pack? Are they singly wrapped or multiple?
Speaker 12:So I have a mock-up of packaging here as well. Since our gummies are starting off with 25 milligrams of caffeine per piece, we're doing four count individual packs, so you still get a hundred milligrams of caffeine in a pack. And then we're also going to be launching a bulk pack with 30 gummies in it, and these are resealable. So that's something that's an update from the current run gum packaging is we have a seal at the top. So that's something that's an update from the current run gum packaging is we have a seal at the top.
Speaker 3:So that's something good for those long runs. You can spread them out, that's good.
Speaker 1:Yeah 100%. Yeah, it's not a nutritional supplement.
Speaker 12:Right, and I think that's an important call out because oftentimes when you see energy chews, energy gummies, especially in the endurance world, you know you're using those to get calories. Uh, fuel those long runs. Uh, you know all the rage right now in the endurance space is trying to get a hundred grams of carbs an hour, which I've been trying, and that's hard. Uh, we are looking more at you know how can our gummies supplement that with caffeine? So there are some calories in there, a hundred percent.
Speaker 12:But the goal of our products is energy through caffeine, not necessarily through calories. So you can use these as an addition to your fueling and endurance runs. But also, if you're someone like me uh, I just had lunch and I got to sit down back at my desk for a couple hours rather than, you know, feel kind of bogged down from a big meal. I just had have an energy gummy or two without having all this sugar that may throw off my blood glucose balance and just kind of keep me from feeling a little sluggish in the afternoon, I mean, at the end of the day. The use case for these is not only athletic performance but also think of five-hour energies advertising, right, that 2.30 feeling. So there's really use cases throughout the day for these gummies.
Speaker 1:We were talking before we started the recording. I keep some in my car and if I'm on fabled interstate four in the evening and start feeling a little drowsy, yeah I'll, I'll grab some. Uh, some run gum and it's the equivalent of having a cup of coffee and I do absolutely feel more alert. I don't drive any faster, but I do feel more alert.
Speaker 3:Do you get them at like, do like, uh, the big, not the big box stores, but the like, the fleet feets, the, the, the big name running stores. Do they carry them, a lot of them, or is it just mostly Walmart?
Speaker 12:Yeah, so we we are in some franchise locations of fleet feet, running, warehouse those sorts of locations, but not enough of them to say you know you could reliably walk into a fleet feet and find run gum. I'm going to hit the ground running on a sales perspective to get into more of those locations. I'm actually looking at hiring a contractor in different parts of the country to help with those boots on the ground initiatives getting into the independent running stores, the fleet feats, runners, roost, all of those. Just the past year and a half or so has been how do we improve the products, maintain the run gum business? And now that we have them and we're ready to go, we're working on getting doors. Cool, yeah, I actually just had a call with the feed this morning, which you guys should be familiar with. So run gum is on the feed. Oh good, hopefully speed labs will be too but that's that's.
Speaker 3:That's good, because I know they're. They're big when they do the tour of the France. That's all you talk about is the sponsored by the feed.
Speaker 12:Yup, a hundred percent yeah.
Speaker 1:And of course, run gumcom. Yup, run gumcom.
Speaker 12:And then our speed labs website is speed labsco. So S P E E D L A B Sco dot C-O. So S-P-E-E-D-L-A-B-S dot C-O. And I've already made discount codes for this podcast. It's just all caps, rise and RUN on both websites you get 20% off your purchase.
Speaker 12:Excellent, excellent, I will Well, good, I think it's important to reiterate that Run Gum is still here and we have no plans on pulling RunGum out. Right, speed Labs is an attempt for us to be appealing to the non-runner the people that might look for an energy boost throughout their day also experiment with new products and new formulas. And we're also working on our cost structure. You know, right now, rungum can feel expensive, and those are improvements that we're looking at making, both with the Speed Labs and the RunGum brand. Expensive, and those are improvements that we're looking at making both with the Speedlabs and the RunGum brand. Just, the more we sell, the better pricing we get on manufacturing right, so there's definitely room for improvement there and that's something that we're working on.
Speaker 12:And we want to hear feedback. Right, if you guys have any thoughts on the product, your listeners have any thoughts on the product. I see every review that comes in. There are only two of us at the company right now, so it's one of us. Looking at the support emails, we're pretty accessible. If you chat, if you're messaging RunGummerSpeedLabs on Instagram, that's me. So we love to hear the feedback. We want to interact, but also understand that, since it is two of us, we can't always respond within 30 minutes, right, of course.
Speaker 1:Of course, well, max, since it's only two of you, I'm going to let you get back to work, but we appreciate you taking time out of the middle of the day to talk with us about a product that I like very much and I'm going to continue to use.
Speaker 12:Well, I appreciate that, bob and John. I hope you feel the same. If not, let me know why and we'll work on that.
Speaker 3:I'll pick some up next time I see it out there. If I go to Walmart, I'll make sure I grab some and give it a try. Well, I'll send you some.
Speaker 1:Look for me, john, I'll hit you up, okay.
Speaker 3:It's a long ride, Bob. It's quicker to go to Walmart, Bob.
Speaker 1:As I said a couple of times, it's a product I like. If you're the least bit curious, do a Google search on the effect of caffeine in athletic performance. It's pretty well documented that it has a positive effect and in fact I read and don't quote me on this one, but I read that at one time the Olympic Committee was looking at banning it as a banned substance and realized they really couldn't because it just occurs naturally in too many things. So I find it helpful. I wasn't making that up. Hope you enjoyed that little interview and, like I did say, if you see me at a race weekend I'll probably have some to give to you if you want it.
Speaker 3:And, like you said, bob, not even good for running If you're driving. It's a little caffeine boost, Not as much as a Red Bull, but it's still a little boost.
Speaker 1:Mm-hmm Kind of required on Interstate 4. Interstate 4. Oh geez, all right friends. Hey, I haven't put it on the Facebook group yet. Facebook group page yet. But you know we'll have a meet-up at Wine and Dine and it will be Saturday after the 10K and before the half at 3 pm in Disney Springs in the food truck area, start at three o'clock. People start showing up early. That's fine. Group photo at 3.30. People usually hang around there. Golly, people hang around till 4.30 or five o'clock. Sometimes we've got to break out of there because we'll get dinner reservations. But I think I'll bring the recording equipment with me. Maybe we'll do some men on the street interviews there, not to record an episode, just record the stuff to play back later. That's always fun.
Speaker 3:And, bob, you'll have pins there for everybody, right?
Speaker 1:We'll have the buttons right, the name tag buttons that went over so well at Disneyland. We'll have those. We'll have our wristbands. We'll see. We'll see. It's just a fun get-together and we'll have cookies.
Speaker 3:That's the key.
Speaker 1:Upcoming episodes. Next week we sit down and talk with the folks from Vacation Races. That's going to be very interesting and very entertaining. I'm looking forward to that and I hope you enjoy it also.
Speaker 1:All right, my friends, it's time for the Race Report. The Race Report brought to you by our friend Tom Stokes at Stoked Metabolic Training stokesfit slash riseandruncoaching is the URL for the site to go to. Take a look. At the top of our Facebook page, pinned in the featured section, there is a part on Stoked Metabolic Training. I'm not the only one, but I'm still working at it and it's working for me and I think it's good stuff. So I appreciate what Tom does for us. All right, let's take a look at the race report. Let's start. We had a Friday-Saturday event. A Ragnar Road Michigan 200-mile relay Went from Traverse City to Muskegon, michigan. Sean did it as part of a team Of course, that's what Ragnars are they're teams Took the team just over 37 hours to run those 200 miles, had some great running exchanges at Lake Michigan and Sean absolutely crushed his last leg of the relay, which is pretty cool because by the time you're on the last leg, you're generally pretty tired.
Speaker 11:Bob, you said we were going to do one of those as a team one day, right?
Speaker 1:Oh golly.
Speaker 11:Can I play out in the universe?
Speaker 1:There's, yeah, there's one not far from me.
Speaker 11:You know I'm all game.
Speaker 1:Yeah, I'm looking to do it Hands down ready.
Speaker 1:You know I did a Ragnar before they called it a Ragnar. In Hawaii I did one, they called it the Perimeter Relay. Magnar, in Hawaii I did one, they called it the Perimeter Relay. It was 125 miles, seven-person team. It's wonderful to do. I mean, you'll make memories that you will just never, ever forget. And we've gone on too long. Tonight I won't share them, but maybe later I'll share some of the stories. It was just a great thing. Let's see this also.
Speaker 1:Friday blake's monster dash 5k in armada, michigan christina. Christina did two races this weekend. We'll hear about her again on sunday. This is the first race. This was on a gravel trail, uh, around a farm, with live actors. Monster dash pretty cool. Live actors, Monster Dash Pretty cool, finished with a donut and a glass of hard or sweet cider. Costumes were encouraged, made the race feel for Christina like she was back home at Disney and running. Let's go to Saturday the Clarksburg Pepperoni Roll 5K in Clarksburg, west Virginia.
Speaker 1:Our friend Jack took some time outside of Camden County and ran this event. Didn't push himself to the point of pain because he wants to succeed. He had a long training run scheduled the next day. He wanted to get that one done, found a nice pace, kept, kept at it and finished in basically the same time as he did last week on his 5k. Only he was much happier this time he placed fourth in the men's 30 to 55 age group.
Speaker 1:Which, what is that? A 30 to 55 age group? I've never heard of such a thing. But still, jack plays for you know, this smacks of a new race director or somebody who really doesn't know, oh, who has never run. Reminded me of a friend who put together a 100-mile bicycle event and was looking for a place for the cyclist to spend the night at the midway point, because he didn't realize 100 miles was normal 30 to 55. But jack, for you to do fourth in that age group, that's impressive. Hey, our friend from the will run for podcast, tom, did the susquehanna river running festival in harbor de grace, maryland, his first run in a while.
Speaker 2:Well, because he's starting over.
Speaker 1:Yeah, apparently Tom's starting over.
Speaker 2:Yeah, this is I think the third time in 2024 that.
Speaker 1:Tom has started over a run. Yeah, third or fourth. Third or fourth?
Speaker 2:But we're proud of you, tom, we are. We're going to get back on the horse.
Speaker 1:I'm happy for him. A little under-trained, got into his intervals, he survived. Good event, great after party. Nicely done, tom, but also.
Speaker 2:I do want to record the show. Tom made mention about something doing a YouTube channel with something with him and I and feet, and I just want to record the show. I have no interest in putting my feet on YouTube or any social media platform. So if you listened to last week's, we'll run for a podcast and got excited about that.
Speaker 3:I did money for that.
Speaker 1:All right, let's moving right along to Aiken, south Carolina, the furry 5k. Nona and Elizabeth ran that one. In North port, new York, megan did the great cow Harbor 10K Beautiful weather this time of year we hear that Beautiful weather, some places still hot, others Over 5,000 runners in this one, including American record holders Kira D'Amato was there some Olympians, because this serves as the US National 10K Championship. Now, unfortunately, megan slipped a disc in her neck earlier this week. She couldn't run this one, but she did get to cheer on family and friends. Good luck, megan. Hope for a speedy recovery for you because she's got New York City Marathon on her schedule in November. So we hope you're able to do that, megan.
Speaker 1:In Raleigh, north Carolina, the Carolina Hurricanes 5K. Mary Beth and her son did that one. In Orting, washington, the Mud Mountain Dam Half Marathon. Jessica signed up for the race three days before when she realized she had a 13-mile training run to do Figured. Why not make had a 13 mile training run to do figured, why not make it a catered training run? Now, on this one, they had transportation issues because the bus the bus is canceled on the race director 20 minutes after they were supposed to start. Not cool, however and you talk about being flexible and having contingency plans they still managed to get this thing started only 30 minutes late. That's pretty impressive. For Jessica, this was half marathon number 11 on the year and because she added this one, number 12 will be in two weeks and it will be a way for her to celebrate her 40th birthday weekend. Good for you, jessica.
Speaker 1:Fort worth, texas. The rock of ages 5k. Rachel and caleb ran that one warm and humid in texas. Yeah, I'm sure it is. Uh, started the race with the smash it the song. September was big this weekend.
Speaker 2:Imagine that do you remember bob I?
Speaker 1:know, I don't remember what I had for breakfast, but uh, I know it was a big. I know the 21st day of september 21st evening of september okay, night, night night, that's, that's right, that's right.
Speaker 1:Night, anyway. Nice views along the Trinity River in downtown Fort Worth. Three miles which Rachel describes of three miles, of laughter and smiles, because Caleb was telling jokes the whole time. I can picture that, I can. That's got to be great. They were able to do some intervals, got to see some awesome costumes, pancakes at the finish and their finish time of 47 minutes flat was a PR for Caleb. So here you go, buddy. Way to go, caleb. Nicely done the hey, hey 5K in Bailey's Harbor, wisconsin.
Speaker 2:Wait, there's a race named after my catchphrase.
Speaker 1:Hey, hey, hey, hey hey.
Speaker 2:It's only two, hey's, it would need three. It would need three.
Speaker 1:Okay, never mind. Moving right along A good thing there's no trademark infringement there. That's good. There you go, perfect. Jenny ran this beautiful course. Loved that you run downhill at least at the beginning had a lake view while running down it. That's nice PR and fun. We love hearing about that. No metal, but got a cup at the end. That's cool, and you could choose from a beer, a root beer or a root beer float. Which way are we going, gang? Root beer float, pure root beer.
Speaker 7:That was a snap call from me.
Speaker 1:Root beer float. Root beer float. Yeah, yeah, yeah.
Speaker 10:None of the above, anybody else?
Speaker 1:I'm a float guy.
Speaker 3:I can go with the float. I haven't won in a while.
Speaker 2:Yeah, I mean I'll do the float, but really that's. The only time I drink root beer is if it's with a root beer float.
Speaker 1:Okay, here's the thing, jenny. Jenny chose the root beer float, so we're with you, girl. Way to go, good job. The Tour de Fleur marathon half marathon in Dallas, texas.
Speaker 1:Kim, year two of running this one Second year of it. Well, in her phrase, kicking her her butt now you would think who knew dallas had hills? Now, kim, you said this was the second year you ran it. I would think, oh wait a minute. She did know that they had hills, but she forgot it was hot. She slowed down and felt kind of bad about the pace, which you shouldn't. That's a good thing to do when it gets hot is to slow down, because when you finish you don't die. And that's what you said. I finished and I didn't die. Uh, the runs around the Dallas botanical gardens and the lake and the park surrounding it. That sounds pretty. We'll see Kim at wine and Dine. Lena was there. Lena submitted a photo of herself at the race. So good job. Jupiter, florida, annie's Choice.
Speaker 1:5k. Sabrina no PR today, close Nine seconds away, but happy to stay under an 11-minute pace. That's good job, sabrina, still smiling and cheering everybody else on. Well, there you go, pro race. All things that she loves, such as food from Bolle's, which is a local quick service restaurant, and Publix, which is everywhere in the state of Florida, almost literally everywhere. Of course she stuffed herself on the Publix Oreo donut which is her favorite treat on cheat days Out. In Scottsdale, arizona, the run for cancer 8K at the Silverado Golf Course four spelled F-O-R-E on a golf course. Very clever. Jennifer did this. One took third place in her age group. Not a bad way to start off the race season, I would say not, jennifer, good job. Fort Smith, arkansas. That can only mean one thing Joe is running the Stampede 5k run, first fall run of the year for the three amigos. They all placed one, two, two and three in their age group. But it was pretty warm.
Speaker 2:Get a hamburger afterwards and a pickle snow cone uh, interesting joe was yeah, joe was too tired to wait for that I think I'd take a pickle snow cone over a pickle milkshake any day of the week.
Speaker 1:it's kind of a toss-up. I don't know. I'd give it a try. What the heck? Let's get back to Florida and Orlando. The miles to go. 5k, Monica, 5K. She did this one with her run club Started at 8.15. That's kind of late to start a race in central Florida. This time of year Humidity is already high, the sun's up. Two water stops for a 5K, that's good. Puppy kisses on the course. Post-race entertainment was fun. Monica got some ice cream In Iron Mountain, Michigan.
Speaker 1:Jay and Jeremy did the Run Iron Half Marathon In Cincinnati, Ohio. A Pig Works production. The Weed-A-Pole 14 and 7K Brewery Run. Jody, our friend from Disney with the Ducks, did the 14K. Carol did this one too. Bet you guys didn't know. Didn't think I knew how to pronounce Weed-A-Pole, did you? Anyway, for Jody, a 23rd anniversary celebration run she did with her husband Tim. It's Oktoberfest weekend in Cincinnati. Everybody goes all out for that, which I can understand. Big, big brewery area in Cincinnati, big German population, Fun to see people running in dirndls and lederhosen, A variety of beer shirts and skirts. Not Jody's best time for a race, but who cares? Tagged on 4.2 miles before it to get their dopey training miles in and knew they're going to have to slow down for the heat and humidity. Good job, Jody. Happy anniversary to you and your husband, Tim. Carol was there. Carol was there with team red, white and blue In Knoxville, Tennessee.
Speaker 1:Pj Parkinson's 10K. Nikki ran this one. Nice run through a neighborhood that provided good shade and lots of hills. So some pluses, some minuses. Rock in the back of the pack. Still managed to PR Nikki's closing in on that POT for Disney World Much improved over her Disneyland finish time. Good job.
Speaker 1:In Altamont Springs, Florida, the miles to go. 5k. Tracy says the speed work is paying off. That, combined with the cooler weather, led to her fastest 5k since February of 2023. Great local vendors at this event, Free coffee and, once again, puppies at the finish line.
Speaker 1:Jefferson, Texas, buddy's run Tracy did this one. 7 am start, still warm, with high humidity. Nice that Tracy got to walk just three blocks from their home to the starting line. That's pleasant. Finished in just a little over 35 minutes Not too bad considering the heat.
Speaker 1:Next up, Mackinac Island Half Marathon and then the Wine and Dine Challenge. Still on Saturday in Houston, Texas, the sixth 5K of the run, Houston series, Two more left. Katrina's doing these Dead last start, almost dead. Last finish doing these. Dead last start, almost dead last finish, but I had a great time at these events. They always dress up this time as Eleven, Dustin and Robin of Stranger Things. Katrina's submitted race reports before. The DJ at this series recognizes the family, calls them the Bear Family from a costume they wore earlier. Nothing like visiting the university that she graduated from in 2008 in johnson city, tennessee.
Speaker 1:The yellow brick road 5k. Jimmy did this one first time running in a costume and he won best male costume and he earned it. He dressed up as a member of the lollipop Guild, keeping in theme of the Yellow Brick Road Run. As he was crossing the finish line, they actually played the Lollipop Guild song from the Wizard of Oz. He's definitely on to do this one next year. And wrapping up, Saturday our friend Ryan was a pacer at the Air Force Marathon in Dayton Ohio a great event. I saw several pre-race photos from Ryan, but I didn't see a report post-race. I know it got pretty warm there for the event, but at least this one wasn't black flagged. They black flagged the Air Force Marathon a couple years ago. I remember Jeff Galloway was running it and talking about it. All right, friends, let's move to Sunday and the Quad Cities Marathon and Half Marathon, and joining us in the Race Report Spotlight is our friend Alicia. Hi, Alicia.
Speaker 1:Hi How's it going?
Speaker 8:Good. Thank you for joining us from Iowa oh thank you for having me.
Speaker 1:All right, I've got a. This is a trick question. The first question the quad cities. Can you name the quad cities?
Speaker 8:Yes, it's Davenport, bettendorf cities. Yes, it's Davenport, bettendorf, moline and Rock Island.
Speaker 1:You left out East Moline.
Speaker 8:Well, if you're a native, we always add.
Speaker 5:East.
Speaker 8:Moline but to everybody else. It's the first four.
Speaker 1:I looked it up.
Speaker 6:Did you.
Speaker 1:I looked it up a couple of times and it lists five cities. It does oh so there's five cities in the quad.
Speaker 8:That's very interesting. It is funny because that's what people, if we do list all five of them, normally if we're local and that will trip people up and they'll say wait, I thought you said quad, that's four right. Yes, we include East Moline.
Speaker 1:That's cool. No, that's good, it's fun and I thought it was interesting. I didn't know I did have to look it up, so, but you nailed them. I just was kind of nitpicking on you there to include East Moline. It was a half and a full and you ran the full, correct?
Speaker 8:Correct and I actually have to add they also run a 5k and a 10k as well. The 10k is new as of the last couple of years.
Speaker 1:All on the same day.
Speaker 8:All on the same day, yep. They start the half marathon and marathon at 7am and then the 5k and 10k. They started both started at 5, sorry, 7.15.
Speaker 1:So you'd have to be really fast to do both. Um, you have to finish a 15 minute marathon. Yeah, yes, like roadrunner I don't even think john could do that. No well, uh, alicia, why don't you? Why don't you tell us, as we asked so many of our friends, how you got started running?
Speaker 8:um. So I've been running um gosh since since high school, in fact even junior high. I should start there. In junior high I thought I was a sprinter in middle distance and got to high school and got involved in cross country and continued track where I moved to longer distance, continued running in college, really just for the physical aspect, and then after graduating college it really it still was the physical aspect but it evolved into the mental thing for me, which continues today and obviously that has brought a lot of um hardware with it doing several races.
Speaker 1:So yeah, where'd you go to college, alicia? Uh, I went to university of iowa oh, did you run for university of iowa?
Speaker 8:no, no, I okay, that's the one kid yeah, that's d1.
Speaker 6:Uh, I'm gonna the hawkeyes correct, yep okay, yeah, I was gonna say that's yeah, that's D1, the Hawkeyes Correct.
Speaker 1:Yep Okay, I was going to say that's yeah, that's a big deal, but still no running while you're in college. That's great, that's fantastic, and you're still. You've probably only been out of college. What? Two, three years.
Speaker 8:Oh no.
Speaker 1:Leave it alone.
Speaker 3:That's 20, almost 20.
Speaker 1:Really, really, that's a 20, almost 20. Really, really. Here's an aside when you're a young person, you can't tell how old an old person is. If I asked a 20-year-old, they would probably guess somewhere between 50 and 95 if they saw me. When you get older and you see a young person, I can't tell anymore. Somebody might be 18, they might be 30. I can't tell. But that's be 18, they might be 30. I can't tell. But that's what you have to look forward to.
Speaker 8:Well listen, tell us about the Quad Cities Marathon, please. How did it go? Yeah, so I actually start out with a little bit of a backstory, because that's really not the goal race for me this year. My goal race is actually Chicago Marathon, which is in a few weeks. I joined the local Fleet Feet Running Club to train this summer, so we started at the beginning of June. And how? Their program aligned with finishing their training with the Quad City Marathon weekend, and so I still had to tack on three more weeks with that goal race and eventually I just decided you know what, let's just make the marathon distance, let's just sign up for the marathon and do it, because this may be the only time I run the marathon here in the Quad Cities.
Speaker 1:Timing was perfect, you said, you got three weeks to Chicago.
Speaker 8:Three weeks yes, that's ideal.
Speaker 1:That's ideal.
Speaker 8:So, and I've run the Quad Cities half a lot. It was actually my first half marathon back in, oh gosh, 2010, maybe. So I've run it a lot and have loved their um, the race weekend um, you know, of course, the after party. Uh, so I knew going into the marathon that it was, um, it was going to be great regardless. Um. So, race day leading up to race day, um, you know, the quad cities I marathon, I'll tell, tell you, joe marino, who is the race director, does a really fantastic job lining up events to get excited throughout the week, um, they had a shakeout run on saturday morning, with yoga. That was awesome and kids races and later in the day. But, um, you know, leading up to race day, the weather was looking pretty rainy um forecast, and so, mentally, I was prepared to run in the rain, but, um sunday, we were, um blessed with humidity instead of the rain which was I'm not sure most people would share that feeling, but yeah um, I mean, yeah, I was gonna to get wet either way.
Speaker 8:So it's okay.
Speaker 8:But no, the race went well. I ended up running with the three other ladies from our training group, and one of them was actually a first-time marathoner, and so the goal was really to get her across the finish line, um, for her first time, and we had kind of all decided, you know, let's, uh, let's go under five hours. That was kind of our goal. And um, well, um, as the post that I shared in, um the facebook group, uh, we got that goal, um, got that goal, along with, uh, a PR for myself, that was 30 minutes.
Speaker 1:Yeah, yeah, let's. Let's not, let's not gloss over the headline there. 30 minute PR hit the bell.
Speaker 3:I think she, I think she rang the bell there, right.
Speaker 8:I did ring the bell.
Speaker 1:Yeah yeah, afterward yeah yeah.
Speaker 8:I wish it was monorail, though Thursday.
Speaker 1:When you listen Thursday morning, it'll be there.
Speaker 8:But no, that that actually was kind of a two years in the making. Goal for me was to get a PR, and which was supposed to be Chicago. But you know it came early, which was fine.
Speaker 1:So you may do it again in Chicago.
Speaker 8:Yes, yes, yep. So yeah, it was. It was really exciting. Um, I think I still am kind of on that high.
Speaker 1:Um, good for you.
Speaker 8:So, yes, overall, such a great race. Um, you do run through all four of the cities and you get two bridges, um, even the we don't go quite into east moline I'll tell you that but we do I know we do go on to arsenal island, which is the uh military base here in the quad city so um that's kind of our honorary fifth okay, so how are the crowds in the course?
Speaker 8:um, you know, it's not a very crowded race. Um, you know, you have the spectators, kind of really the start and finishes in the same area, so you have a lot there. Um, throughout the race, you just have pockets of people that's nice, like different places um, in fact, one of the girls, her um, who we were trying to get across the finish line, she's she's a high schooler, um oh cool 17 and, uh, two of her friends.
Speaker 8:We were counting and, um, I think we saw them, oh gosh, maybe 18 times throughout the race because they were, uh, you know, they'd go point to point. Almost they weren't able to come on to arsenal island, which is the military base, but, um, yeah, we, we were keeping track wow. They were following.
Speaker 1:Wow, that's impressive, alicia. What's coming up?
Speaker 8:So what's coming up for me? Like I said, chicago Marathon.
Speaker 1:Of course right.
Speaker 8:And beyond that I don't have anything on the race schedule, which is a little bit of a bummer even for Run Disney. I usually have a race at run disney once a year, but nothing slated for that either, so hopefully, that's a pretty big one.
Speaker 1:Chicago, that's, that's pretty impressive, and I think you're going I don't think I know you're going to enjoy that one quite a bit, I think springtime's still open, bob, so you always got that it is.
Speaker 8:It's funny, that's on my birthday weekend, so I keep deciding should I should I come down. Should I come down?
Speaker 3:We'll save you a spot. We'll see.
Speaker 8:I may end up snagging a last minute bib somewhere.
Speaker 1:Okay, okay. Well, alicia, wonderful race. Congrats on your PR again Thank you. Thank you for taking the time to join us. We really had a good time.
Speaker 8:Oh, you're welcome. Thanks for having me.
Speaker 1:Also at that Quad Cities half marathon. We don't want to leave out our friend, kayla. Kayla and her husband, whom Kayla refers to as Mr Treadmill Queen Now, that's Kayla's terminology, I didn't make it up, mr Treadmill Queen. He ran his first half marathon. Pr Did an amazing job. They're both ready to take on wine and dine. So that's the Quad Cities. Great job, kayla. And once again, alicia, thanks for joining us. Let's go to Austin, texas. The Casa Superhero 5K. This is race number one in the Austin Distance Challenge. Derek was there, said the weather was awful Feels like temp of 90 at the start. He wound up walking nearly all of it. Derek, that's a good move. To the Bronx in New York, the New York road runners new balance Brock Bronx 10 miler. 12,000 runners took part in this one, the fourth race in the New York road runners five boroughs series. It's a 10 mile race. It passes the New York botanical gardens around the halfway point and Yankee Stadium at the finish.
Speaker 3:John, that's a great place to finish and hopefully we're finishing there in October.
Speaker 1:Our buddy Rob sent us this audio race report.
Speaker 9:Good morning everybody. This is Rob from Glenrock, New Jersey, with a race report for the New York Roadrunners Bronx 10-Miler. It was a beautiful day, great weather, the crowd support was fantastic. They were having so much fun on the course. It was really a riot. The finish was a nice downhill finish, ending right about where the other baseball team in New York plays, and I was pretty happy with my result. I've been struggling with the second half of races this year so I made a point of not overdoing it at the start, finished with negative splits and finished my first ever 10-miler in an hour and 28 minutes, so I was pretty happy. It's a great course. If you're ever in the New York area, I would strongly recommend it and I hope everybody has a great weekend and happy running.
Speaker 1:So let's see First ever 10 miler for Rob. That's a PR. Rob referred to the Finnish stadium as the other New York baseball team's home, the finish stadium as the other New York baseball team's home. Rob, as you'll recall, is a Mets fan. Middle of the season Rob was talking about the Mets and I was kind of laughing him off. Suddenly. They're playing good baseball. It looks like they're going to be in the postseason.
Speaker 3:Yeah, this is the big series this weekend. Yeah, yeah.
Speaker 1:So Rob enjoy it. This was the last one Rob needed for the four out of six program that the New York Roadrunners has. That'll get him into the New York City Half Marathon in March. Other friends there Doug raced this one, as did Grace. Grace wasn't feeling all that great in the morning, didn't know if today would be the day she hit her goal that she set Set out anyway, decided to just take and see what happened, was on track at the five-mile mark and then managed negative splits, coming in Final time of 1.33.50. Very good time, grace, an overall three-minute PR for her and a new Disney proof of of time. Good race, grace, katie.
Speaker 1:Katie says this is one of her favorite races. She was a little anxious because she kept thinking I'm going to finish this 10 meter and then I got eight more on my training schedule for the new york city marathon. So she couldn't get that out of her head until she ran into a friend a friend who, by the way, had just finished the Sydney marathon who told her look, run the mile you're in. Just get this one done, don't worry about the rest of them, they'll take care of themselves. Plantar fasciitis was giving her trouble. She still wound up with 16 miles total. Will wound up with 16 miles total New York City Marathon in a couple of weeks. And then we'll see Katie at Goofy.
Speaker 1:On to Almonte, michigan, for the Almonte Heritage Festival 5K. Christina. This was actually Christina's second race of the weekend. We talked about her earlier in the report. The course took them through the city of Almonte. They finished with a donut and a medal. I don't know what the priority is there, but glad you got them both. Third place age group finish for Christina. Way to go.
Speaker 1:Gloucester, massachusetts, the lone gull 10K. Christina ran that one Different Christina. First Christina did two races races, but not one in Michigan and one in Massachusetts on the same day. That would have been impressive. Our friend Laura in the Netherlands ran the 10 mile Dom Lop race in Amsterdam. Laura, I didn't look that one up. I usually try to find a pronunciation key. I didn't, so I just went ahead and winged it. So if you're chuckling, I understand.
Speaker 1:Jennifer in Houston, texas, ran the university run 5K at Rice University, third year running this one. Loves how you get to finish down the tunnel and onto the football field at Rice at the 50 yard line. Her friend who is a Rice alum was running the 10k and she was determined to finish her 5k before he finished the 10k, which she did by nearly 10 minutes. So good job, jennifer. Glad to see you out there and doing well.
Speaker 1:Boca Raton, florida. The Devil Dog 5K. Holly did her first race report and the first run since her father passed. You may remember us talking about Holly's dad, who passed suddenly over the Labor Day weekend. I think we were talking about that two weeks ago. Holly's dad was a veteran, served in Vietnam. His death was connected to his service in Vietnam. So the cause of this race the Devil Dog 5K very close to Holly's heart. The race benefited the Wounded Veterans Relief Fund. The park that it's run through is a popular course, so she's done it before, but it gets pretty hot out there. Could have used one more water stop. Still managed to PR by about five minutes using her customized training plan from Coach Twiggs. Using her customized training plan from Coach Twiggs.
Speaker 1:Bismarck, north Dakota. The Bismarck Half Marathon Autumn ran her seventh and second fastest half marathon. Weather couldn't have been better. It's interesting, as I read the reports from throughout the country, how the weather right now. A couple weeks ago, when we were reading them, everyone was saying it's hot. It's hot Now. We're getting various reports, but this one in Bismarck was beautiful. Autumn, as many of us do, got a chance to explain run, walk, run to some other runners. She finished really strong after running to the start line from her home and then walking back after, so she got a total of 16 miles in. On the day Vicki did the Fox Valley Marathon races half marathon. I failed to make a note of where Fox Valley is. I'll have to look that up later, vicki, but good job.
Speaker 1:Norfolk, virginia, the Elizabeth River Trail 10K. Annie was there. The course is a portion of a local trail that she runs about three days a week so she figured what the heck might as well sign up. This one raises money for the course maintenance. That's helpful. She PR'd this 10K by 10 minutes and did not feel like she was going to die in the 85 percent humidity, so she'll take that one as a win.
Speaker 1:Let's go to ocean city, new jersey, the ocean city half marathon lance beautiful run across the bridge and an out and back along the new jersey boardwalk. I think running along the the boardwalk at Ocean City or Atlantic City or what I think that would be a lot of fun. I think running on boardwalks is neat. Got excellent boardwalk food at the end Pizza, taffy, caramel corn, italian ice Temps in the 60s, shaved 32 minutes off hisland time from two weeks prior and lance set a half marathon pr up to the witching city of salem, massachusetts, for the wicked half marathon. Avery was there, as was allison. What a wonderful way to kick off the fall in the spooky city of Salem. Course was wicked hilly but also wicked pretty with wicked water views. There's a theme in here somewhere. Great way to get in the scheduled Dopey Miles. New half marathon PR record set by Allison South of the border.
Speaker 1:First day of spring in Argentina where our friend Juan Jose we know him as JJ ran the Buenos Aires Marathon 40th anniversary edition. This is his biggest goal race of the year. Now. The day started warm. Remember if it's warm where you are, it's warm 66 degrees. If you're coming out of winter, as they are in South America, and going into spring, 66 can feel pretty warm and that's the start time temp. So he knew it was going to be tough. And that's the start time temp. So he knew it was going to be tough. Jj said he ended up drinking over three liters of water and still didn't feel like he had enough, made some adjustments along the way, shifted his goals, focused on just staying and finishing strong, and crossed the finish line in three hours 10 minutes a new PR. Awesome, jj, that's fantastic. Congratulations. We'll see you in January.
Speaker 1:Wrapping up the race report, I want to mention our friends Adam and Tony, who took on the Grindstone Running Festival 100 miler. That includes 21,000 feet of climb. They missed a cutoff at 11 in the morning that they honestly didn't even know about, and they missed it by three minutes, which is it's tough, that's gut wrenching. Uh, there were a whole lot of withdrawals on this course due to the heat, and then they had thunderstorms. But uh, tony and adam, there's a phrase that has special meaning to me, tony, and it goes back to something that happened in my military career, and that is congratulations for having the guts to try yeah, that's an extremely hard course, man, yeah adam had texted me over the the weekend and he said I can't remember the the total number of participants.
Speaker 2:There were 168 finishers, 125 withdrawals and 21 people finished in the last hour and six seconds. So it goes to show the difficulty of the course and the elements that they had to deal with. But, gentlemen, you guys are heroes for just going out and attempting such a great race and obviously things didn't work out in your favor. But I know you'll take it as a learning experience to apply to the next one, because I go. I know the two of you are crazy enough to want to go out and do another one of these. Or, you know, sign up for key. You know the keys 100 again, or whatever. So we're extremely proud of you. Uh, adam and tony well, you know, there's.
Speaker 1:There's one more thing we didn't mention that tony's tony was in an automobile accident recently oh so that's not conducive to training or being prepared to do a challenging event like this, but they took it on anyway and I really think that had they known about the cutoff, they I really I'm confident, had they known about it they would have made that one. Now I don't know what happened ultimately, but anyway, guys, we're proud of you. Good job. Quick note Berlin's this weekend. If you got a friend running Berlin, maybe you want to track them.
Speaker 5:Go Dylan.
Speaker 1:Yeah, there you go. That's a big one. Alright, my friends, and if you run, you know you are our friend. Thank you for hanging with us. We hope you enjoyed this, hope you enjoyed the chat with Jeff, and I know we certainly enjoyed talking with him. We enjoyed bringing it to you. No Zoom call this Thursday. The next Zoom is the first Thursday in October. My, my, my, the year's flying by. All right, friends, that wraps it up until we meet again. Happy running.
Speaker 2:The Rise and Run podcast discusses general information about Run Disney and is in no way affiliated with Run Disney or the Walt Disney Company. Any information or advice discussed on this podcast should not be considered medical advice and should always consult with your health care provider or event organizer. Bye.
