Rise and Run
Rise and Run
168: Marathon Weekend Mastery Roundtable with Jeff Galloway
Join us on the Rise and Run Podcast as we welcome none other than America's Coach, Jeff Galloway, to share his invaluable insights on marathon training. From preparing for the Walt Disney World Marathon Weekend to tackling the daunting Dopey Challenge, Jeff offers strategies to ensure you cross the finish line with confidence. Alongside Jeff, seasoned runners like David and Kate share their tried-and-tested tips, while newcomers Kim and Vanessa offer fresh perspectives as they gear up for their first Dopey attempt.
Amidst tales of personal bests and humorous family interventions, we dive into practical advice for training and recovery. Learn about the benefits of strategic long walks, optimal nutrition, and the role of electrolyte intake in maintaining stamina during those grueling multi-day events. We also highlight post-race recovery essentials like compression calf sleeves and hydration tips, ensuring you stay in top form without sacrificing fun in the parks.
With stories of races from Honolulu to San Antonio, this episode celebrates the spirit and camaraderie of the running community. We touch on the latest from Disney race weekends, including updates on race merchandise and those coveted medals. Whether you're chasing personal records or just starting your running journey, this episode is packed with inspiration and expert advice to fuel your passion.
Jeff’s Links
Jeff Galloway
Jeff’s Training App
Jeffs Training Hub
Galloway Training Groups
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 Cruise Interest Form with Magic Bound Travel
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:Hi, this is Brandi from Houston, texas, but I'm calling you from gorgeous Waikiki Beach, honolulu, hawaii, where I just finished the Honolulu Marathon. Welcome to the Rise and Run Podcast. Happy running friends.
Speaker 1:Aloha, brandy, thank you. Thank you for that. I envy you, my friend. I envy you doing that Honolulu Marathon. It's been many years since I've done it. It's such a beautiful place and I'm glad you had a wonderful time out there. Thanks for the intro. Hello, my friends, and welcome to episode 168 of the Rise and Run podcast. We're so happy that you have elected to join us this week. I'm Bob and I am here with Lexi. Hello With Jack.
Speaker 5:Hiya.
Speaker 1:With John hey Bob, how you doing. And with Alicia Hello, good to see you. Friends, let's see what's coming up this week. Oh boy, one of my favorites, our good friend, america's coach, jeff Galloway, is with us. This week. We did something a little different. We, at the suggestion of another Patreon, we asked a couple of our Patreons who were experienced Dopey Runners and a couple who are doing it for the first time to join us as we talked with Jeff tonight. So we spent quite a bit of time talking with Jeff getting ready for this upcoming Walt Disney World Marathon weekend. It was fun. Because of the length, no spotlight tonight. I'm getting at the end of the year. It gets a little tough for me to get the spotlight in. No excuses, it's my fault. I could probably do it, but we just get so much else going on. I've not given up on the spotlight. Friends, we will definitely get back to it, but not this evening.
Speaker 6:If you enjoy the Rise and Run podcast, please share us with your friends and introduce them to our Rise and Run family, because we want to share in their Run Disney journey. Remember to follow us on Facebook at Rise and Run Podcast and Instagram at Rise and Run Pod. You can also check out our YouTube channel or visit our webpage at riseandrunpodcastcom and make sure that if you have a question, comment, race report or you want to introduce an upcoming episode, call us at 727-266-2344 and leave a recorded message.
Speaker 1:And we need intros. Brandy was our last, so send us some intros please.
Speaker 7:We also want to thank our Patreons, whose support helps keep the Rise and Run podcast rising and running. If you'd like to join Patreon team, please check patreoncom. Slash rise and run podcast. And we'd like to thank our new Patreon, Kim, who joined the how you doing level and kind of got lucky and got into the stuff. Conversation with Jeff.
Speaker 1:Yeah, you're going to hear from Kim later this evening. She her timing was excellent on becoming a new Patreon, so good for good for her friends. The Rise and Run podcast is sponsored by Magic Bound Travel. I was just this week, just a couple of days ago, over at Disney. We went for the day. Have you all been to the Candlelight Processional?
Speaker 9:I have many times. I've never done it.
Speaker 1:It is so, so worthwhile. Absolutely, I find it. I find it very moving and very worth doing. And look, what better time than to spend a little bit of time over at Disney World? Get to see that, get to enjoy the Christmas food festival at Epcot. So if that's in your future, our friends at Magic Bound Travel can help you out. Give them a look. Magicboundtravelcom is the site. Check them out. Let's look at training, and training has been important. Let's think about this for a minute. Folks, friends, Walt Disney World Marathon weekend is now four weeks away.
Speaker 5:My goodness Four weeks away.
Speaker 1:We are in training week 24.
Speaker 1:That means that you have been training almost not quite almost half a year for this run. Now Think back to when you started. We'll talk about this more as we get closer. We're already close. More as we get closer we're already close. But think back to when you started and did you think you'd get this far? Because this week, in week 24, if you're working off Jeff's schedule, you've got a seven mile training run with a magic mile included in those seven Next week, and we talk about this quite a bit. When we visited with Jeff, you got a big one coming up, but we'll let that go for right now.
Speaker 1:Disneyland half marathon the I always I make the mistake of calling it the first run in 2025. Marathon weekends, the first run in 2025, but out at Disneyland half marathon weekend training week 11 is only seven weeks away. Long run for you challenge runners is four miles, for half marathon runners it's three. We're well into princess training now. Princess is only 10 weeks away, 10 weeks. We're in training week eight Long run, eight miles with a magic mile and, as noted last week, springtime surprise training began. Training week number two four miles is the distance on that one. Four miles is the distance on that one? Well, training is a big topic, friends, as we're getting to the end of Marathon Week training, and Jack, let's start with you. Because, jack, you've got a major event non-Disney related coming up. Well, this is going to release on Thursday, so when it releases you're just a day away, right? Or does it start on Saturday?
Speaker 5:Um, it starts. So there's two waves on Saturday. I'm in the first wave at five 30 in the morning.
Speaker 1:Okay, yeah, okay. Well, tell us how your training has been for that a hundred mile event.
Speaker 5:I tell you what and I know you guys will probably experience the same thing as you go on your last few runs or your last big long run, you're going to have some kind of reflection over your entire training and I've said this before and I'm going to be completely open about it. I know that this training was really hard and I didn't do all of my runs, but I know I did my most important ones for sure, and I did what I could. I wish there's always going to be, towards the end of your training, as you reflect, you're going to be like I wish I did more. I know I could probably say that with this one, but I know that I still feel very confident in what I have put in and I know that it will get me to where I need to be and hopefully that is the finish line. I did find out via Adam. Can I tell you guys a little secret?
Speaker 1:Well, no, because if you tell us it won't be a secret.
Speaker 5:But yeah, we'd like to hear it so apparently there might only be me and one other person in my age category, so I might get second or first heck you.
Speaker 1:I I'd give even money that you'd win your age group. How's that?
Speaker 5:I'm super excited. Hey, I mean we'll take the bet.
Speaker 5:I mean I'll try my best but yeah, I I mean also and I I really want to put this into um, while everybody's getting ready for these long runs, do some preventative training by doing some kind of stretches after your long runs, but make sure you're doing dynamic stretches in the beginning and then get those nice deep stretches in after the runs. That's going to be a huge recovery for you. It will definitely help prevent injuries. I'm very excited to be starting these 12 days of stretches with you guys. I'm still trying to decide which one specifically I want to focus on to share with you guys. They will be put on Instagram. I might do a very, very special thing on Christmas day for you guys that will probably be on YouTube Now.
Speaker 1:I'm excited about Christmas.
Speaker 5:I know that's good. I'm very, very excited because of what I have in my head. I'm like it will be a cumulative of what I'm going to be sharing with you guys. I think these are going to be huge helps for you guys in the long run Wink, wink and will help give you the most successful addition to recovery and preventative injury for these races.
Speaker 1:All right, well, thanks, jack. Hey, look, folks, our friends will want to follow you, I believe. How can they do that?
Speaker 5:Oh, yeah, so I don't have the tracking yet, but once I get it I'm going to go ahead and share it on Instagram. Okay, also, I'm going to try my best. It also depends on how my phone is doing, since it will at least be used for 24 hours straight. But I might try and do like a story on the Rise and Run podcast story and if I get really bored I might do an Ask Me Anything.
Speaker 5:It might be, fun, I don't know, but anyways, I think it will be fun and I just want to say thank you guys all for being so supportive of this journey, because hopefully I'll get to that finish line. And I know one thing that will make me for sure get there is knowing that you guys have been all there and I'm going to cry because you guys mean so much to me. It's been a wonderful community and I'm very, very excited to share this experience with you.
Speaker 1:Well, we're excited for you, Jack, and I'm very confident that you'll get to that finish line. Thank you. No, but you can't guarantee On 100 Mile. There are no guarantees. No, Anything can happen. That's a long daggum time to be out there. But I have great confidence in you and I think you're going to do just fine.
Speaker 9:I'm so excited for you, jack. Yeah, I know you're going to crush it.
Speaker 5:The fear is I get lost and I take the wrong turn. But the good thing is it's a point to point.
Speaker 6:Have you looked at the maps yet? I have, I have.
Speaker 7:If you start seeing snow, you went the wrong way.
Speaker 5:It's very true. Thank you, john. Actually I kind of hope there is snow. It means it'll be a little bit colder for me.
Speaker 1:I think you got to. I do think, looking at the forecast, at least for this part of Florida, you got a good weekend for it.
Speaker 6:Yeah, I think so too.
Speaker 1:So I think it's going to be great. Jack, that's wonderful. We look forward to hearing about it next week. Who else has some training stuff to talk about?
Speaker 7:I have some non-training stuff to talk about. My training has not been up to par because I've been suffering from planters for like.
Speaker 1:Oh yeah, not fun, not fun yeah.
Speaker 7:For like the last month and a half, maybe more. Every time I think I got it covered, I, I, it's good, it's good, it's good. And then I go out on a run and the next day it's like, oh God, it's back. So I think it's under control and I will talk about the rest of it in my race report later on. But I think I made the right decision and not try to work through it like I would have done in the past, and I probably won't be able to walk.
Speaker 1:Okay, John yeah.
Speaker 5:For planar I don't know if I can say it right Fasciitis, Fasciitis, thank you. Can't you use like a little ball that you can kind of roll on the bottom of your feet?
Speaker 7:to help massage it. It sometimes helps.
Speaker 9:Or a clean water bottle. It depends on how bad it is. Yeah.
Speaker 6:There's a whole bunch of things that sometimes help and sometimes don't.
Speaker 7:And I've tried them all the ball, the frozen water bottle, the massaging the feet and unfortunately I do walk a lot for my job, so I'm not really getting the rest that I really need.
Speaker 6:John, have you tried a sleep sock?
Speaker 7:Oh no, I have not tried a sleep sock.
Speaker 6:Okay, so that really worked for me whenever I was having a really bad flare up. It's not like I mean, obviously it's not the most comfortable.
Speaker 7:Yeah.
Speaker 5:Describe what it looks like, because I know what it looks like, but the listeners may not, it's like a calf.
Speaker 6:The sock is like up to your knee and it basically has a Velcro, or sometimes the fancier ones have different material that keeps your foot flexed. But with plantar fasciitis, one of the reasons why it hurts so bad whenever you go, whenever you step out of bed in the morning, is because basically, your foot is lax when you're sleeping and when you go and press down on it again, it's re-tearing all of the things that healed overnight and so by having the sleep sock it keeps your foot flexed so the muscles heal, flexed, um, so that it doesn't like re hurt whenever you first get out of bed in the morning and, you know, continue throughout your day so john is going to talk more during the race report.
Speaker 1:Any other training updates, friends?
Speaker 6:um, I have. Well, this is kind of a training and non-training update. Um, first of all, non-training update, I'm going to universal this weekend, um which I'm going to get a lot of park miles, and I'm doing some awesome training for the new Epic Universe and getting some Universal training on selling that, and we're going to be walking around a lot.
Speaker 6:So I'm anticipating a bunch of steps. But also Kevin and I made a bet that if we get 10 000 steps in one day, we put five dollars in a pot and then, on the day that one of us doesn't get 10 000 steps, the other person gets the pot.
Speaker 5:Oh, I love that.
Speaker 6:That's good.
Speaker 5:So it is definitely.
Speaker 6:I mean, granted, we're only on day three and I'm already struggling All right. Because I'm off work and all I have to do is sit at home right now. It's good motivation. It's motivation exactly. And then you know, if he gets the pot he can take me on a nice date. You know, win-win. It's a win-win for me.
Speaker 7:And if you get the pot, you're buying something nice for yourself.
Speaker 6:Exactly, it's a win-win. But no, I'm really excited it's going to be a fun little friendly competition in the household.
Speaker 1:Yeah, because I'm thinking it's not. I mean, the money is okay, but it's the pride it's the bragging rights, and I mean I love Kevin, but he is such a
Speaker 6:sore winner sometimes, so I got to beat him in something I got to do it.
Speaker 1:All right, that sounds like a neat thing. My training update training is going fine. The weather has finally cooled off a little bit in Florida, so it's not that bad, although it was warm. Today I have my and we're going to talk about this a whole lot with Jeff in just a minute or two. Here I have my long, dopey simulation. This weekend I will be doing it, my friends. This weekend I will be doing it, my friends. I will be doing my 3, 6, 13 and 26 miles. I don't care how long it takes me. Uh, I need to get back. Let's see the eagles play at four on sunday, so I need to get back for that.
Speaker 1:Um love that look, this is the deal. This is. This is what we started out 27 weeks ago. We did it to get to the race. Okay, we did it to get to January.
Speaker 1:But this will be the fifth time I've done this and the feeling of finishing Dopey is indescribable. But the feeling of finishing this long weekend simulation and for many of you it will be next week is almost as good, it's almost as that wonderful. Yeah, I've got this feeling once you finish this one, because this is it, this is the culmination of your training. Once you're done this, you've got a couple of weeks to taper off and then we're all together at Disney World in January. So we're going to talk a whole lot about, a lot more about that. I'll let it go, but when I see you on Tuesday, I'll let you know how my long Dopey Simulation training went, know how my long dopey simulation training went.
Speaker 1:Friends, the marathon weekend guide came out and we would typically spend some time talking about it on the podcast, but I just want to allude to it and get back to you. We'll we'll go over it, but I think we're going to wait a little bit until we're closer to race weekend and go over it then, Because right now I'd like to talk with our guests for the week. Friends, it is always, always our pleasure when America's running coach, Jeff Galloway, agrees to join us, and he is here with us this week. Jeff, it's so wonderful to see you this holiday season.
Speaker 2:How you doing. I'm doing absolutely fine. I am in my Florida residence enjoying the wonderful weather that we have been having here.
Speaker 1:It's nice. I'm sitting outside on a Tuesday evening. It's very pleasant. It's going to get Florida chilly this week, but we'll be able to live through it, I think. I think we'll survive, we'll be okay. Hey, had a chance to say hi to you, jeff, a couple weeks ago at Space Coast at Cocoa Beach. I want to congratulate Barbara on finishing her marathon there. How'd that go for her?
Speaker 2:Well, she did a real good job. Ran with a friend, sherry Witt. Yeah, they went out a little bit too fast, but Barb sort of reeled it in and did not really slack up during the last six miles. Came in looking really strong, so it was a success. Strong, so she, it was a success. That's great. Now she hadn't done one in for a while, had she? Yeah, it's um, she, um. And I ran our last marathon previous to this in the Cowtown March 1st 2020. Does that ring a?
Speaker 2:bell oh yeah, that's when everything shut down and including marathons, and the time came when she was ready to go out again and actually I am interested in doing um, at least one more marathon.
Speaker 11:Okay.
Speaker 2:Okay, it will right now. Uh, what I've got on the chart is Honolulu one year from now. Ooh that's.
Speaker 1:We may need to chat. My friend, we need to have to talk about that. That was my first ever marathon back in 88. Uh, that was the first one I ever did. That's a good one. We had a friend did it just last weekend. At least one friend, maybe more it's a good one.
Speaker 1:Yeah, it sure yeah, it sure is. Well, jeff, we want to talk about training, and about dopey training in particular, but before we get started on that, there's some news that you put out today about Fidipides, the running store in Atlanta. Would you tell our friends about that?
Speaker 2:Yes, 51 years ago, almost to the day, I opened Fidipides, which was the very first running specialty store in the US and maybe in the universe. In 1973, there really weren't enough runners to support a specialty running store. So the good news there is that through the store I looked for other things that would bring people in, that would coach them to get into running or whatever their goals were. We did all types of promotions and clinics and so forth, and that really started all of the other things that I have since gotten into. Primarily, and the primary reason that we're closing the store is that COVID really took a bite out of our business and secondarily, we shifted into training programs with the new app and a lot of the Jeff Galloway weekends and so forth. So our plans are to move more heavily into all types of coaching platforms corporations, churches and all types of programs that almost anybody in the universe could find something that would help them with.
Speaker 2:So anyway, we're not going away and I'm not going away.
Speaker 2:That's good We'll be more involved as we go. But it is a little sad in that the store has a rich history. In that the store has a rich history, we I and a couple of others organized the Peachtree Road Race for three years In the beginning years when the race grew from 1,200 to 12,000 and became a world-class event, and we have helped hundreds of thousands of people get started or continue in running. Well, it was a wonderful run and I will miss spending time in Fidipides, but we really enjoy the legacy, yeah.
Speaker 1:Yeah, it was great, jeff. I enjoyed the times I was there and it's terrific.
Speaker 5:Really quick though I may have missed it when you announced it, but when does the store officially close? I literally there and it's terrific. Really quick though I may have missed it when you announced it, but when does the store officially close? I literally just visited it like maybe a week and a half, two weeks ago.
Speaker 2:Wow. Well, it's going to be the end of the year. The 31st of December will be our last day.
Speaker 5:Are you guys doing any sales over there?
Speaker 1:That's a fair question.
Speaker 2:They're going on now.
Speaker 5:Okay, because there is like a speed goat, a shoe. I think that was over there, all right, all right you got time, jack.
Speaker 1:You got a couple of weeks to get back over there. Absolutely All right, sounds good. Well, we want to talk. I mean, the big event is only four weeks away. We want to talk about Marathon Weekend and about the Dopey Challenge. Jeff, have you run the Dopey Challenge?
Speaker 2:Five years in a row. My story is that the Goofy was in place for several years, I think five or six years before Dopey came along, and I never ran the Goofy and I felt guilty about it because at the time we were doing clinics and people were coming back from their half marathon a lot of beginners and saying, well, half marathon, a lot of beginners and saying, well, you know, how should I feel after this and what should I do tomorrow? And I could not tell them well, I've done this so many times because I hadn't. And so as soon as the Run, Disney announced that the Dopey would be in place, I signed up right away and I said to everybody, including my family, this is going to be one and done, I'm not going to do it more than once.
Speaker 2:But the second year came around well, I'll do it one more year and kept going, and I actually liked it a good bit. But at the beginning of the marathon the fifth year, my family had an intervention with me. They did not tell me that this was coming on. The way it came down was I did my interview about a few minutes before the start of the race, about a few minutes before the start of the race and then immediately I look on the big screen and there is.
Speaker 2:Carissa interviewing my wife Barb, and they hadn't told me anything about that, and Barb really doesn't like to do interviews and major media like that, so I was attentive to everything they said it was a very succinct interview. Carissa said Barb, this is just fifth dopey, what do you think about him doing? And Barb says I don't like it.
Speaker 2:So, then, Carissa said what do you think you ought to do about it? And Barb said he should retire from doing the dopey. And then Carissa said well, you heard it folks, jeff is going to retire from doing the doping and I did get the message, you know the reason that they wanted to do this is that I not only have to run all four races in a row, but when I was doing that, I had to quickly grab something to eat and shower and clean up and then rush over and be on my feet for eight hours at the expo, hopefully giving coherent advice to people.
Speaker 2:Well, that wasn't exactly the case. On some of the Saturday afternoon situations Due to sleep deprivation and all of the other things low blood sugar I was sort of mentally fogging out on some of the questions and my family members didn't like that happening. So that's the reason they did that and it you know it's a good move.
Speaker 10:Yeah.
Speaker 2:Love what I do now and it works into the scheme of things and I'm able to maintain my mental coherence.
Speaker 1:That's great. That's wonderful and we're glad you are. And Jeff, you worked us right into. I'd like to introduce you to some friends tonight. We asked, we had a little contest, we did a spinning wheel, we picked out names. We asked our friends, we asked for two folks who had done Dopey before and let me introduce them to you now. That would be David Hi, bob hey.
Speaker 8:David.
Speaker 1:Hey, Jeff and Kate.
Speaker 9:Hello.
Speaker 1:Hey Kate, Hi Kate, how many have you done?
Speaker 1:I've done two Dopeys, I've done one standalone Disney and I've done one standalone Disney and I've done one goofy and I'm currently training for my second goofy okay, and David, I didn't ask you how many have you done one dopey this year and I'm training for the next one in a few weeks time, okay, and we also asked because we'll get a different perspective some folks who are training for their first dopey and I'd like to introduce you to Kim, hello, and I was going to ask you how many dopies you've done, kim, but I kind of set that up already Low bar, that's all right, and Vanessa. Hi hey Vanessa. Now, kim and Vanessa, have you done any races on marathon weekend?
Speaker 11:Yes, I have, I have not.
Speaker 1:Okay, what have you done, kim?
Speaker 10:Everything but the marathon.
Speaker 1:Okay, Okay. So here's the chance, friends, We've got America's coach here, You've got. In addition to that, you've got other folks here who have done Dopey, Alicia has, John has. I'm fixing to do my fifth. That puts me in good company with Jeff. I like that. At any time I can say yeah, I mean me and Jeff. Yeah, we've done five. I like that a lot, Jack, you've done it, haven't you? Yeah?
Speaker 5:Yeah, this will be my second Cause. It's Cruella to dopey this year.
Speaker 1:So so we've got a bunch of folks who have, who have done it, and we'll get let's, let's get going, let's get some questions here. We got Jeff. It's time. Who'd like to start?
Speaker 10:I'd be happy to start.
Speaker 2:Great Kim.
Speaker 10:Thank you First. It's a pleasure, it's a pleasure. Thank you, guys all. So I am, as you know, I've done based on the training schedule, one of the simulations, which was two Saturdays ago, I ran my furthest distance ever of 21 miles, which was very, very interesting and it's something I never foresaw being able to do before and that was really exciting.
Speaker 10:But by mile 17 of that run I did have tremendous leg pain and just everything just started getting a little cattywampus and walked. You know, I essentially walked for more than I ran to finish the mileage, but that kind of knee pain hasn't quite subsided. And I did a half marathon last weekend to keep the training up and I'm just still kind of going through this knee pain and I'm wondering well, one I need some tips. I'm not getting in my head because that's really starting to freak me out, like you didn't come all this way to only go all this way. So I'm a little bit anxious about that. But two are there any isolated exercises or anything that you would say try this to help strengthen whatever it is? That's maybe just a little bit weak, so that I can? I need to focus my energy so it doesn't consume me. I guess is what I'm saying.
Speaker 2:Well, it's not a question of weakness. What it is is overuse, and you have never done these four days in a row leading up to marathon training before, and so your body is not really used to that and is trying to push further each time. Now what run, walk, run were you using in the marathon simulation? The 21 miler?
Speaker 10:That would be two 30 run, 30 walk.
Speaker 2:Okay, that was too much. The bottom line is that you can walk the entire distance of a long run and get exactly the same endurance that you would if you ran it, but without the pain that you experienced. Now, what pace per mile? What's your PR in the half marathon?
Speaker 10:Probably about 14 minute miles. That's pretty normal.
Speaker 2:Which relates to about a 15 to 15.30 pace in the marathon. A comparable experience, now, what that would be in run, walk, run would be running 15 seconds and walking 30. And so you were obviously running a whole lot more than that, and that is what did you in. Trying to do some strengthening right now would be one of the worst things that you could do, because you're going to overuse things. You just need for it to heal, it will heal. My recommendation on the last simulation would be to walk the entire sim for the half and then also walk the sim for the full, because, again, you're going to get the same endurance that you would and it's going to allow you to recover quicker.
Speaker 10:That makes a lot of sense.
Speaker 2:Now, in between the long ones, including the last sim and the Dopey Weekend, you only need to do 30 minutes every other day, so don't do any more than that. Don't run anything fast, okay, and I would start out walking those 30 minutes and if the knee and other things are okay, you could ease into 1530. Try to get used to 1530 to see what it feels like in those shorter 30 minute runs.
Speaker 10:Okay.
Speaker 1:It's going to feel funny, Kim. It's going to feel funny at first because you've been doing two, 30, 30. It's going to feel like, oh gosh, I I just got started and now I'm stopping, but you can get used to it.
Speaker 10:That makes sense. That makes sense. May I ask one follow-up question to that?
Speaker 2:Yes.
Speaker 10:This Saturday is six miles on my current program. Should I walk the six miles?
Speaker 2:You wouldn't have to go six miles. Okay, just do 30. I would recommend because you had those aches and pains so badly. I would just go 30 minutes.
Speaker 10:Okay, okay, thank you.
Speaker 2:You will not lose any conditioning by doing that. You will gain recovery.
Speaker 10:Thank you for saying that.
Speaker 1:Vanessa's got a question, Jeff.
Speaker 11:Jeff. Jeff, just to follow up on Kim's question. I was wondering if you'd recommend Kim focus on walking a little bit faster during her walking segments.
Speaker 2:Not right now. She has some aches and pains that could become worse, and walking fast actually produces more injuries than running does. So at this point, Kim, you should not. It's a very legitimate question and unfortunately there are a whole lot of people that come up to my booth who try to do that when they're injured and they end up worse in terms of their injuries. So right now you need to let it heal, and the body will heal itself if you let it. But if you keep pushing it, it will not heal and then you're going to be in a bad situation as the weekend comes forward. But thanks for asking that. That's a very good question. The main stress that you get into in walking fast is allowing the stride length to go a little bit longer, so you don't want to do that. If you work on a quicker cadence, that would usually be okay, but for right now, let's let those weak links heal.
Speaker 1:Fast walking is a learned skill and, yes, you want to walk fast. Shorten your stride. Friends who listen to the podcast have heard that over and over. Shorten your stride, good advice.
Speaker 9:Jeff, I want to circle back to Kim's first question that she had of do you have any advice to help? So first timers aren't so much in their head or any motivation to try and get through those simulations and get through DOPI itself.
Speaker 2:I have to say that the first year of the DOPI I was very concerned that there would be a very high dropout rate because there was a very high percentage of first-time marathoners as the last event in the Dopey, and I just didn't know how that was going to go. But afterwards I heard from hundreds of them every day for a week of them every day for a week and they thanked me for the program and I had a chance to then email them back to ask them questions and the most common question I asked was did you do all of the long weekends?
Speaker 1:Yeah, there you go.
Speaker 2:Because the syndrome at Run Disney races. As people moved away from being novices, they started feeling like, well, I don't have to do all the training the next time, and they slough off on it. And that's when the problems start coming in. But these novices, one after another, were telling me well, you know, I've never done anything like this in my life and I'm scared to death. So you're darn right, I did all the training and, as a result of doing all the training, they had an extremely low dropout rate. They were able to do it. If you do the training, you can do the dopey.
Speaker 1:That's impressive. Sticking with the training theme, David and Kate, you've done it before. You want to weigh in on Jeff's comment about if you do the training, you can do the dopey?
Speaker 4:Definitely. I mean the first dopey I did. I had quite a few marathons under my belt already and I was peer pressured into doing Dopey, so I was like, okay, fine, fine, I'll sign up for it. And I was absolutely terrified. But you know, I had a coach and I had accountability to her and that certainly helped. If I know that somebody is looking at you know, my Google Sheet or Strava or anything like that, you're darn right, I'm going to hit all of the training.
Speaker 1:Makes a difference, doesn't it?
Speaker 4:Yeah, it really does, and the last thing you want to do is you know, oh, I didn't get to my weekday runs, but you know I'll make sure I run 16 miles this weekend. You don't want to do that either.
Speaker 8:Like you know, consistency is always key with the training, so that's probably my biggest piece of advice I think that the training is, as you say very often on the podcast bob, the training is the hard work and the the actual event is the victory lap, and I can only echo that the training is, and can be, incredibly boring and difficult to grind it out all the time and you know I learned the hard way in the first long run of this particular block.
Speaker 8:I went out about four o'clock in the morning, which I normally do anyway, and I learned a valuable lesson Do not run a route in the dark where you've not run before, because I got completely lost and I live on an island. I know where I'm going and I come to the end of the road. I managed to get the mileage in, but I learned some things. You know don't run those distances in the dark if you don't know where you're going. And also you know it's the training itself.
Speaker 8:From a personal perspective, when I went to the first dopey, or my dopey this year, I wasn't worried so much about the distances involved because I'd done the distances in the past in different iterations. What I was worried about was the four days back to back to back to back, because, despite you know everyone what's it. What's it? Mike Tyson said everyone has a game plan until they get punched in the face. And I had a game plan exactly how I was going to execute Dopey. And you know I was going to maybe walk the five and run, walk the ten, and I ran everything except the marathon. Obviously, and because you know you get to that start line, the adrenaline kicks in and away. You go way too fast.
Speaker 8:But I did it and, to be honest, when I hit that finishing line in the marathon I was in floods of tears. It was such an emotional event and you guys who haven't done it, you're going to find this. I was on the phone to my wife and literally she couldn't understand what I was saying and it took me 30 minutes before I could actually string a sentence together. It was such an emotional time because of the sheer magnitude of doing four back to back to back and the training without the training. You know, it's something that I wouldn't want to try that if I hadn't put in that mileage beforehand. I mean I really want and I follow Jeff's plans religiously and I amend them accordingly every day. I mean I really want and I follow Jeff's plans, uh, religiously and I amend them accordingly every day. I do something slightly differently, but I'm always that's my core plan. Uh, so that for the, for the dopey, um, it's so important, really, really important.
Speaker 5:I also just want to put out there that I know, uh, when I did my first dopey, I actually lived in Orlando, so maybe that was like a huge benefit. But the reason why I say that is I would also be very careful about how you do your park days when you have your runs so close together. The benefit that I had was basically after the races, when everybody had crossed the finish line, I went straight home, I took care of myself. I ate the food that was going to be good for me on race day and then I went to bed early, woke up early, voila, started all over again.
Speaker 5:I know I just caution, just be careful, because I know it's Disney. You want to go out and do everything, but especially on the nights before the half and the full, oh boy, I would not do much at all, if anything. You know what I did I went and lay down in bed at five. I didn't feel bad about it. I felt great, and you're going to feel great because you're going to be happy you did it. But I'm just saying eat the right food and just go to bed early, take care of yourself, because it can be really easy to stray off those paths.
Speaker 8:I think also as well, jack, is that I go to run Disney. I go to Disney events primarily to run Disney, not to go to the parks. And like you, I will go to the expo. I might go to the park that afternoon, but the race days I finish the race I go go to the expo. I might go to the park that afternoon, but the race days I finish the race I go back to the hotel and I just relax and don't worry about it.
Speaker 8:I'm very lucky. I live two and a half hours away from Disney and I've got an annual pass and I can go anytime I want. If I want to run the parks, that's fine, and a lot of people obviously don't have that luxury. Live, live a long, long way away. But for me personally, I would echo what you say for everybody take the rest, take the rest after you finish it. It was going to pay dividends, although of course you go to bed at six o'clock at night and then you lay awake most of the rest of the time worrying that your arm's not going to go off and you're not going to get up and get on the bus.
Speaker 8:So, yeah, you take it with each way, but um, it is, it is very important.
Speaker 6:I think if you're going to spend three or four hours in the park after the race, by the time you come to that sunday morning, you're gonna regret it and jack, I'm gonna second something that you touched on, um the importance of food while you're at disney, because in my unsuccessful dopey attempt I'll go back eventually, but not this year. But one of the problems that I was having throughout the whole weekend was my stomach was just not settling down and I got sick at mile three of the marathon because of something that I ate or didn't eat, or I still haven't dialed in quite to what it was that messed up my stomach so bad. But you know, you gotta, like all of the Disney restaurants have their menus online right now that you can go check out and you can map out. Okay, for breakfast, I've got to eat this.
Speaker 6:For lunch, I've got to eat this breakfast, I've got to eat this For lunch. I've got to eat this Dinner, I've got to eat this. And they make it really easy. You can even look up the like nutritional facts and see how many like, what kind of ingredients they have in it and, you know, find gluten-free things if you need gluten-free things, or vegan things if you need vegan things. And they make it very accessible and easy for you to find the foods that you need. And also, a little tip, you can do an Instacart order to your resort to get the foods that you need.
Speaker 2:If you need to do that too, or you can actually take food that you really need and you know works for you, which is actually the best plan for Friday and Saturday evening.
Speaker 8:So, Lexi, what I do literally is I leave here, my Google Maps takes me to the Publix at Champions Gate, which is what two stops down from Disney. I go in there. I get everything that I would normally eat here. I take stuff that I eat from here. I never vary my diet over those over that race weekend. I never go to the restaurants. I just don't do it. I just don't even want to take the risk. It's, you know, it can be, it can be tempting to just go into one of the restaurants and just gorge on whatever when you run a race. But yeah, it's, I just eat the same thing. Yeah, it's, I just eat the same thing. So I know that it's good for me or it's not good for me but that it's not going to upset me you know during the course of a race.
Speaker 11:But that's just discipline. I guess I don't know about that gears a little bit to recovery. Um, what your thoughts are, jeff on, on a massage and and the timing of the massage, is that best after the marathon, after the half marathon, both every day?
Speaker 2:If you have not been getting massages through the previous sims that you've been going through, I would not recommend getting a massage, you know, on the weekend. The reason primary reason is that, unless you're bringing your masseuse with you, the massage that you get at a resort is almost never the same type of massage that you're going to get, and there's really not any good research showing that a massage immediately afterwards, on one occasion or two occasions, like Dopey Weekend, is really going to help you in terms of your performance. Now here's what will help you Wearing compression calf sleeves. You wear them in all the races and then you have another pair that you wear when you've taken your shower and you put them on for the rest of the day and even the night. They really do help circulation and there's good research on recovery as a result of using them. Secondly, the reloading immediately after. So 5k and 10K, you only need to have 100 to 150 calories within 30 minutes the key is within 30 minutes after finishing. Because that's going to do two things for you it's going to more quickly reload the glycogen stores that you used up during your run that day up during your run that day, and secondly, because you're restocking them very quickly. You're going to reduce the hunger effect that most runners get lingering throughout the day and after the 30 minutes of getting 100 calories for the 5K and 10K, the half marathon, 300 calories and the marathon, another 300 calories. But it's within that 30-minute window that's very, very crucial. After the 30 minutes then schedule your regular eating the way you normally would on the simulation weekends. You want to go with a plan that's worked for you and don't get tempted, as David said, to go to a restaurant because they had some gooey thing that looked really good and you wanted to carbohydrate low. That's a formula for disaster. And you really want to stick with an eating plan that has worked for you and stay with that.
Speaker 2:Fluids you should be drinking. You know the standard recommendation is about eight ounce glasses of water after the race and you know, until you go to bed. If you don't get quite that many glasses, that's OK, but at least six, eight ounce glasses of water or equivalent there. And alcohol is not an equivalent, it is a dehydrating agent. I certainly am not going to prohibit someone from having a small beer, but you know that's about it. Be very, very careful on your consumption of that.
Speaker 2:And then the other recovery item that has really worked pretty well is soaking your legs in a cool tub of water. Now, some put ice in it, but the research tends to indicate that the water temperature simply needs to be about 20 degrees cooler than body temperature. So we're talking 78 degrees or a little lower degrees or a little lower, yeah, and most of the cool water spigots are cooler than that that you would have in your hotel room. So you're pretty safe by just filling up a tub or soaking your legs in a pool. You know the pools at the resorts are great places to soak those legs. You want to soak them for 15 minutes and if you have any issues orthopedic type things if you can get some ice and rub ice on the thing that seems to be inflamed or is causing you some problems to be inflamed or is causing you some problems.
Speaker 2:If you come into the race weekend having had orthopedic issues that have been bothering you, then talk to your doctor about things that you can do race weekend to keep things under control. I will never tell someone that they need to take uh, a medication, uh, but I will say there are some over-the-counters like uh, ibuprofen that have been extremely effective with runners, but ask your doctor before you do that. Uh, generally speaking, if you have the right run walk, run you can avoid the orthopedic issues that would linger afterwards. There always will be some aches and pains in the topi, but you don't have to get shut down by it.
Speaker 7:Okay, something else I'd like to add to that. Something else I'd like to add to that we talk about, when you said, brought compression sleeves up. Make sure that you have good shoes for the races and a good pair of shoes that you wear afterwards. You don't want your, your your running shoes that you've been running in for the last five years and wearing them through the parks because you're going to want some good support on your feet. You don't want your feet and arches collapsing or any of that other stuff. And with the ice thing also, I know most of the rooms don't have refrigerators, but if you do have a room with a refrigerator, they do make these things called freeze sleeves, which are a compression and compression sleeves that actually you freeze and you can wear them on your body parts.
Speaker 2:Yes, if there is a more serious type of irritation, such as the Achilles tendon, it is rubbing the ice directly on it. That does the most good. So just know that. But it is a little hard sometimes to get ice at the resorts. Just ask around where you might be able to get it. Most restaurants, if you go up to the front desk, will help you.
Speaker 1:I wanted to jump in real quick. When you talked about compression sleeves see, we get to see everybody here and when you talked about compression sleeves, jeff Jack jumped up from her microphone and went back and talked about compression sleeves, jeff Jack jumped up from her microphone and went back and put her compression sleeves in her suitcase, so she won't forget them.
Speaker 5:I knew I was forgetting something. I'm like, I still feel like I'm forgetting something. I packed like two days ago for the race.
Speaker 2:I'm like, oh, that's a smart move. Start packing early and that way, as you keep adding things, you may overpack, but that's better than underpack.
Speaker 5:You should literally see my pack of stuff against the wall. It's like outlining the entire wall over there.
Speaker 1:Jack's getting ready for a hundred mile race.
Speaker 2:Oh well, that's a lot more preparation there.
Speaker 11:Jeff, I was wondering in terms of the post-race nutrition, do you recommend something like a protein shake, or is a honey stinger sufficient? I found after long runs I really like the protein shake, but I was curious if you had something else in mind.
Speaker 2:Well, the research on reloading and again during that 30-minute window immediately after you finish, you want to have mostly simple carbohydrates. Carbohydrates the research does show that if you have 20% of the calories in protein with 80% simple carbohydrates that the reloading is more effective. And there's a product called Endurox R4 that got a patent on that because of the research. It's a powder form, so you can actually put the amount of powder that you're going to need for your reload and check it in a bottle and pick it up right after you finish, put cold water in it and you've got it done. But other than that, simple carbohydrates, even sodas, would be fine.
Speaker 1:One of the things you have to consider. 30 minutes most of us who are taking bus transportation. You're not going to get back to a hotel within 30 minutes of finishing, so you're left with whatever comes in the box or checking something in your checked baggage.
Speaker 8:I always take a bottle of water with electrolytes in it and just leave it in the checked so that when I finish I go out, get my bag and then I can immediately start getting stuff back in, because the water, you know, is okay, but there's no electrolytes in the water that you're given. So I tend to have it prepared and in the check baggage so as soon as we finish, you know, we can start getting stuff into the system again.
Speaker 2:It is certainly a good idea to consume electrolyte foods or beverages during Dopey weekend and in other races it's really not so important, but the sustained four in a row is something that can get to you Now. The most effective way to get electrolytes is buffered salt tablets. Do any of you use S-caps?
Speaker 5:I don't use that. I use the Salt Stick Fast.
Speaker 1:Juice, so do I, jack.
Speaker 2:Yeah, the S-caps have been around ultras and Ironman events for 30, 35 years and they're still at the top of the list. Other foods have come along that have worked, but the bottom line is do consume some electrolytes, however you do it, and try them out during your last sim. That's coming up.
Speaker 1:Yes, very important. Yes, thank you. Thank you for that, jeff. We try to emphasize that the simulations aren't just running training, they are your weekend training. So consider the foods you eat for dinner and everything Jeff and the rest of our friends here have talked about. Consider those during your simulation. Yes, jeff, I'm going to run a question by you that we ask every year, and the reason is I'm seeing chatter on our social media about this, and that is do you have to go to 26 miles in your training runs?
Speaker 2:The best form of training and this has been verified by more than a hundred years of physiological research the best form of training is that which mimics what you have to do in a strenuous event. So if you want to train to go 26 miles, then at least going 26 miles is going to be the best plan for doing that. Within three to four weeks before your race itself. I can give you the stats that we've collected on the benefits of that. Those who only run 20 miles and then in successive training go up to 26 experience an average of a 15-minute time improvement, and you know it's obvious when you think about it. If you were running a 10K and wanted to run a hard 10K, would your longest run be four miles?
Speaker 1:Good, point no.
Speaker 2:Good point. The same is true with marathons and those who want to qualify for Boston and so forth. We have them go up to 29 miles, and the difference between 26 and 29 is another average of 11 minutes faster. So the stamina is the main thing, and stamina is all about keeping those feet and legs moving until the end, and if you haven't gone that distance, you're in for a shock. The good news, though, is if you haven't been fully up to the distances of the long runs, you can do that in the last sim by walking the longest one, the last one. Walking is so natural to the human body that you can increase your walk distance significantly and then get on track for a good marathon or a good dopey Excellent.
Speaker 1:I'm just curious now. I will either go to or very close to 26 on my. My long sim is coming up this weekend. I plan on doing 26. Sometimes my running math is a little fuzzy and I'll get back at 25 and a half or something. But friends who have done it before and I'm talking to everybody now do you go out to 26?
Speaker 8:I did, I did, I did for the uh, the one that we've just worked, the one in January, I went out that far. Um, I did 23 couple of weeks ago and the next one, um, I'll probably go to 20, but that's not that I don't want to go to 26, it's just I've got a number of other races around that whole period. I'm going to be doing the mileage, just maybe not all in one go for the 26. So I'm doing such a lot of mileage at the moment that I don't really want to go out that far and get lost again in the dark.
Speaker 1:Other considerations.
Speaker 4:I've got Brittany Charbonneau as my coach and so I just do whatever she tells me to do. She doesn't have more than 20 on my plans, but this past weekend I did 20 and I was like so there's a three miles Santa shuffle the same day, can I run my 20 and then go do that too? And she's like I love that for you. So I guess technically I did 23 this past weekend.
Speaker 2:Oh yeah, that works. And the other thing that will work is to go to the mall or go somewhere where you have to walk long distances within two hours of finishing your long run. That will give you that extra distance.
Speaker 4:You know what else it helped with. I got to tell you the last mile of my 20, because she had me do 10 easy, six comfortably hard and four at marathon pace. So, like my last mile, my legs were completely done and they hurt so bad. I came home I did an Epsom soak and then I got ready. I went to the race. I did the race pretty slow but I got to tell you all the lactic acid from my legs. It just worked everything out doing those extra three miles and it felt so good.
Speaker 2:You really need to be careful about running race pace on long runs. I can tell you we've tabulated a number of the main reasons for injury and marathon training and that's near the top. So it's not recommended, quite honestly.
Speaker 10:So any thoughts or feedback on what I'm supposed to do with myself the days of we get up really early. We're going going, going. What kind of strategies do you recommend me implement to make sure that I'm ready for success come the marathon day?
Speaker 2:Well, I've already talked about the recovery program and since you have one more sim to do, if you can insert those recovery mode things into it, you'll be ready to do the same thing race weekend, or at least adjust and edit them accordingly. It is a great idea, as has been discussed, to get back to your room as soon as you can after each one of the Dopey Sim training events and rest, recover, drink your fluids, eat responsibly and I recommend that you journal what you eat on that sim weekend, put down when you ate it, how much you ate, what were the specific foods, and then, if something didn't work out right, you can look at your journal and say it probably was this and alter it before race weekend so that you'll be in good shape there. Don't worry if you don't get adequate sleep. I know of quite a few people who have run their best times when they didn't sleep at all the night before the marathon or the half. But the bottom line is try to get sleep. Right.
Speaker 2:And if you can't sleep, then read something or watch a movie or something like that, and then you have a chance to have this amazing experience that very few people ever do. You are going to be an athlete that is of an elite level.
Speaker 10:I look forward to it. I did have one follow-up question on the nutrition. I think the journaling idea is fantastic and not something I thought about for the sim. When do you really start paying attention to that? Because my mind has been four park days and like the additional day before, but I really need to pay attention to what I'm eating prior to the four park days. How far in advance of 5k run do we really start paying attention?
Speaker 2:Well, for most people it's really the last 36 hours before the half marathon, and then you're into the mode that you carry all the way through and you don't want to starve yourself. You know that's the worst thing you can do. The second worst thing is to gorge yourself constantly. So get a plan and then follow that plan. Yes, sir.
Speaker 10:Thank you.
Speaker 11:I was going to ask a probably controversial question. As someone who's coming from the West Coast and addicted to the parks and I'm planning to go to the parks after the runs, is there a happy medium for not going at all and you know, and, um, enjoying going and and when I've gone? You know, my last run weekend was a wine and dine and I did do the parks every day and it seemed to go okay for all the races. Is that okay, or am I really setting myself up for a disaster?
Speaker 2:Well, the real crux is before the marathon, it's after the half marathon, and I would not recommend going to the parks or, if you do, only go, for an hour or so my plan is just to go to the meetup right, we do have that.
Speaker 5:Yeah, that's Saturday afternoon so I'm just gonna put this out there for anybody doing dopey um, that is the most tiring weekend I've ever experienced. It's the most joyous but it's the most tiring. If you're afraid you're not going to get sleep, that's unrealistic, unless you take a nap right after the race. Honestly, I would probably go to the parks anyways after well change, then go to the parks after the race just to walk it off. A little bit of recovery on your feet, um. But yeah, to me, like I'm, I I love my first experience dopey and I wouldn't change it for the world. And um, I just know, like, looking at it, sleep is very important for me, especially before big races like that, and I felt more tired doing dopey than I did during any of my 50 milers or 100 Ks. And I don't know if that's just me in general, but like you're getting up every single morning at like 1.32 am.
Speaker 1:So there you go, first timer, something to look forward to.
Speaker 5:Yeah, you're going to want to go to bed at 5. Trust me.
Speaker 7:We start a half an hour earlier this year.
Speaker 5:Oh see, even better. 4.30, now you know going to bed.
Speaker 6:So I have a question for you, jeff. Say that we're in race weekend and either the 10K or the half marathon doesn't go as planned. How do you keep from one getting in your head so that the marathon is not like completely kaput and ruined, and two, recovering your body also so that you can run the marathon on Sunday?
Speaker 2:Well, one of the keys that I haven't really mentioned yet is to walk as much of the half marathon as you can, because, again, that's going to save your legs for the marathon. Now, obviously, there's the concept of the balloon, ladies, and you will have to stay ahead of them, but as much as you possibly can walk the half marathon.
Speaker 2:Now, there are such a thing as bad days. Most people that I've talked with have one or two bad days during a dopey of one form or another. You just have to realize that your human body is going to have certain ways of complaining to you because of the stresses and the continued use of the feet and the legs, and that it can adapt. As long as there's not a serious injury there, it can adapt the next day to getting out there and starting out at a walk and just let the body find its own level. This is what our ancient ancestors did for at least five million years, and they programmed us to be able to walk tens of thousands of miles a year. We're designed to do that, and mostly by walking.
Speaker 2:But since you have been running, you will have to figure out, if you've had an issue, what amount of running you need to do, and the first answer to that is as little as possible, because you really want your body to adapt. Walking is actually very therapeutic for the body. There are all types of positive things that occur as your body adjusts to walking long distances, and it can almost always get you through when you have had a setback, so find your way, but walk as much as you can and let the body readapt to it. It's all about continuing to move those feet to the finish line, and each one of you can do that, and the only exception to that is if, for any reason, you sustain a serious injury that could get worse, and that's when you really need to get medical help.
Speaker 1:It's rare, though it's rare in the dopey that that happens 2019, my first dopey, and Jeff, I've been so fortunate to have known you for more years than that and I came to you and asked Jeff, what should I do? Give me a plan. And I remember I literally remember you putting your hand on my shoulder and saying Bob, walk the half marathon. Yes sir, yes sir. And I walked, with two exceptions If there was a downgrade, I might jog a little bit on that downgrade, and if I saw the photo pass person had to break into a big run and I got off the bus back at the hotel. After having done that strategy and the first way back in the hotel was downhill a little bit, I started to run.
Speaker 2:Success.
Speaker 1:But it's great advice. Now I know there are folks out there like our friend Jack here, who is an ultra runner, is capable of doing something, but for the most of us that walk, the half marathon device is just darn good advice. I'll tell you.
Speaker 2:And it's a good warm up for the marathon.
Speaker 1:Yeah it is, yeah, it is.
Speaker 11:I just had one more question about heat. That has been my primary issue in the marathon distance. I'm from Seattle and it's chilly here and I was wondering. One thing that has helped me is salt. I've used some salt and I've also just dumped water on myself every mile, but I was wondering if you had any other tips for that, because that has been a big challenge for me.
Speaker 2:Well, some people are low in salt and obviously you need to monitor that and take care of that, because salt tablets, particularly the buffered salt tablets, can really help you a lot with that. But coping with heat salt is really not the major thing. It's just not overheating. And the more walking, the less heat buildup you're going to have on a hot day. The more you run, the hotter you're going to get and the more likely it is you can get heat stroke or heat exhaustion. So you really want to dial everything back and that does mean slowing down on a hot day.
Speaker 2:But heat is the number one cause of death in marathoning and I don't want that to happen to any of you or anybody else in the Disney races at all that to happen to any of you or anybody else in the Disney races at all. But sadly people try to push through that and they don't make it and some wind up with serious heat-related issues for the rest of their life. It doesn't have to happen. So take care of yourself. Yes, pour water over the top of your head. That is where we lose most of our body heat and every water stop. Pour one or two cups of water over your head. Other than that, it's really about dialing back your exertion level and putting more walking in the mix. That makes so much sense, dialing back your exertion level and putting more walking in the mix.
Speaker 11:That makes so much sense, and I had received that tip from another rise and runner, jen, at the Nashville marathon and it was for the dumping the water over my head and that was really, really helpful.
Speaker 1:Yeah, it's really worthwhile If, if it's warm, disney will have sponges on the marathon course twice, I think. Don't discard your sponge. Yeah, hold on to it. You can soak it with water at the water stop.
Speaker 2:That way you can carry it with you and keep squeezing it out as you go.
Speaker 4:Good idea Just shove it in the back of your sports bra. That's like the best place to pop it under my hat.
Speaker 1:I left my sports bra at home.
Speaker 7:You get it right when you come out of Animal Kingdom, I think. And the other thing is, yeah, and the other thing is too, a lot of the aid stations have ice there, so you can put it in the ice ward to get it even colder for you.
Speaker 11:And David says there's going to be no heat, so I'm going to hold him.
Speaker 5:For all the ladies, I'm going to put this best advice I think I've ever experienced in my life Get ready for it. And so, unfortunately, I don't know how to do it for the guys, but for the ladies, we all wear sports bras and when I did one of my races out in California, one of the people at the A stations asked would it be OK if they put ice down my sports bra? I kid you not. That was an extreme game changer because of the fact that it cooled down my core, it cooled down my system and I was full on. I never had such a successful race ever. That was the most perfect race, and it's because one of those was because I was putting ice down my sports bra. It felt so amazing. If they have it at the aid stations, please take a chance to do it, because I promise you it will be the best decision you made.
Speaker 9:But yes, as Kate had mentioned, about the sponges sticking it down the sports bra. I definitely recommend that, but a lot of times people get overheated before they give us those sponges. So a tip that I always give out is that you can go into a regular bathroom and get a paper towel and get it wet before you get to that aid station and actually get the sponge. You don't want to be too far past getting overheated before you get that sponge.
Speaker 1:I don't want to frighten folks who haven't been there before. We have had some warm years, but typical this time of year in Florida it's not hot. It could be, but it typically isn't florida, it's not hot.
Speaker 8:It could be, but it typically isn't. What I found from experience of this year at dopey is one of the best investments I made and I would encourage you to do it as well is, before you go for the dopey races, go to your local goodwill or thrift store or whatever yes and buy four sweatshirt type things not not not one where you have to put it over your head, ones maybe zip up for five dollars or whatever.
Speaker 8:So the corrals, because they are freezing and you're going to be sitting in there for an hour or two and when, before you race, before you go off, you just take them off and you throw them over the side, they're collected and I believe they're taken to homeless shelters and whatever else for people to reuse them. And, uh, that that for me was. Again, I got my wife to go and just buy four cheap things, which it really did help. Um, I would advise anyone to do that. If you don't use them, you don't use them, but if you do use them, it's five dollars. Let's not worry, it costs a lot more.
Speaker 2:And if there's precipitation, bring some garbage bags.
Speaker 8:Yeah.
Speaker 2:They hold your body heat in while you're waiting for the start and keep the precipitation from soaking you, and then, when you get into the race, once you warm up, you can just tear it off like Superman.
Speaker 1:That's right.
Speaker 6:That's right, bob. I would just like to know what's the weather going to be.
Speaker 1:Thank you for that.
Speaker 8:I'd like to know the dew point, jeff.
Speaker 1:we get the two questions, and one of my Facebook friends did it. He said, bob, what's the weather going to be and is it too late to start training? Because we get that question every year too. Is it too late to start training? And my answer always is well, you can do this untrained, but you're not going to like it.
Speaker 2:You're not going to like it.
Speaker 1:You're going to have a heck of a time and you're not going to like it. You're going to have a heck of a time and you're going to feel awful afterwards.
Speaker 2:Now the slowdown due to heat is right around 30 seconds a mile for every five degrees of temperature increase above 60. So just be aware of that and please adhere to that slow down as it's happening, don't don't wait until later to do it yeah, for what it's worth.
Speaker 1:the average high temperature in the Kissimmee Orlando area for that time of year is 70 degrees. That's the average, and remember that that's going to be at like two or three in the afternoon, so race time may be into the 60s, but there's no guarantees one way or the other.
Speaker 2:We've had times where it's gotten into the 80s and, jeff, I know you remember probably the one I didn't do it was that all the way through the half marathon, the glasses I mean the cups at the water stops were frozen over and unfortunately, a lot of people were slipping on it, because people would. When they refilled the glasses, they'd spill some water and on the pavement underneath it would become ice.
Speaker 1:That's extremely rare, very rare, maybe one, maybe twice in the history of the marathon it's been that cold, but no, that happened in the Philadelphia marathon when I ran.
Speaker 7:That I can believe. But you know that's Philly. Yeah, yeah, I can definitely believe that. So, jeff, one thing also I found out to help us all during the dopey, especially for the half and the fall. Uh, I don't use them fully for the whole race, but finding one of your pace groups is great, you know they'll, they'll help pull you along the race and, uh, gets you to the finish line. I mean, we, we caught up with the pace group just coming out of a magic kingdom last year and took them into a animal kingdom and it just got us through, because those guys are out there giving you motivation, telling you jokes, keeping you occupied that you just don't think, wow, we're here already. It was a great thing. So that's something else. I like to let you talk about your pacers.
Speaker 2:Yes, each pacer is very experienced and really stays right on. The average number of seconds off of their pace at the end is around seven or eight seconds yeah they're pretty good the whole event, I mean they nail it, you know they're proud of that too. But the best part about it is they make it fun and so you're part of a team instead of doing this on your own, and they have a very high rate of pulling people through these events, especially the Dopey.
Speaker 1:Good point, John.
Speaker 8:For Vanessa's benefit. I just checked back on Strava and the marathon Dopey marathon. This year at start time was 15 degrees Celsius or 59 degrees Fahrenheit, if that's relevant. I mean it might not be the same, but yeah, I think it will be.
Speaker 11:That sounds pretty good.
Speaker 1:Again, that's about average, I think, for this time of year.
Speaker 2:Yeah, that's almost ideal. Someone like you from Seattle. Vanessa, you'd probably prefer 55 degrees, but 59 to 60 is still within that range.
Speaker 11:That's okay. Yeah, that'll be okay.
Speaker 5:I will say I know we've talked about Florida being cold some years Two years ago, or was it two years? Yeah, two years ago, dopey 2023. I think I caught myself on video saying that it was 40 degrees or something really close the half.
Speaker 1:I think was the half, yeah.
Speaker 9:The half.
Speaker 5:Yeah, yeah, so just be prepared. I like what David was saying Go.
Speaker 1:And get yourself a nice little $5 jacket Great advice. That is a great tip.
Speaker 11:The Seattle marathon a few weeks ago was about 30 degrees and I was cold through the whole thing, so that sounds nice.
Speaker 1:You can keep your hands warm. That's a big deal. Keep your ears warm, that's important too.
Speaker 2:Yeah wear a hat on a cold day like that, and the garbage bag will really help you.
Speaker 8:And the garbage bag will really help you.
Speaker 2:And then layering underneath with not thick layers but thinner layers, so that if you start to overheat you can peel a layer off and if it's long sleeve, you can tie it around your waist in case you need it later.
Speaker 1:Right. Another great piece of specific advice Jeff gave me was wear your short sleeve shirt under your long sleeve shirt, so you can take that long sleeve off and tie it around your waist. I used to do it the other way around, and this is makes a lot more sense.
Speaker 11:So that's helpful, and Alicia had a great video on on that that I watched the night before the Seattle marathon. It was so helpful to me.
Speaker 1:Good.
Speaker 11:Thank you, alicia, of course.
Speaker 1:Good, that's still on Facebook, by the way, and probably is it anywhere else, alicia.
Speaker 9:Well, so it's on YouTube.
Speaker 1:On YouTube.
Speaker 9:Okay, good If you go to Running With Alicia on YouTube, you'll be able to find all the videos that I've made.
Speaker 1:Well, look, friends, I'm going to call it quits here. I think, jeff, I just enjoy the heck out of just I could chat with you all evening. You know that We've done it before. It's just wonderful. I would like to thank our friends, david and Kate, our experienced runners, for joining us. Guys, thank you, thank you both.
Speaker 4:Thank you for having us.
Speaker 1:Kim and Vanessa. Thank you too. How are you feeling now A little more comfortable?
Speaker 10:Yes, very much. Yeah, the assurance is there. I heard everything that I was really genuinely hoping to hear, but also advice that I hadn't really thought of.
Speaker 1:And that's very important.
Speaker 10:Thank you.
Speaker 1:That's good, and that's the thing I love about talking with Jeff, because I've been doing this for a long time Not as long as he has Well, not running as long, been on the planet, almost as long. But yeah, we have a deal we're running until 100. He's going to get there first, but I don't care how many times I sit and listen to Jeff, I learn something every time and it's wonderfully worthwhile and that's why I look forward to having them on here and having them back. Jeff, thanks a million.
Speaker 2:Well, I'm very pleased and I always love this group and you, bob, and Bob has my direct email address. If any of you would like to ask me an individual question, I'd love to hear from you. I'll sell it to you, yeah absolutely and have a great last simulation and come by the booth at the Expo on race weekend. I'd love to see you.
Speaker 1:And have a wonderful holiday. Jeff, to you and the whole family, and same to all of y'all.
Speaker 5:That was so much fun talking to everybody. I am so excited talking to everybody, I am so excited. Regardless, if you're doing dopey goofy marathon, half, 10K, 5K, marathon weekend is going to be an absolute blast. Just know that you're there with a whole bunch of running friends. Go out there and have fun Talking about running you guys. One of the sweetest things to get when you cross the finish line are the medals and guess what medals came out the springtime surprise medals.
Speaker 5:I'm so epically excited. I don't know what you guys think about them, but I'm like yes, please, what did you guys think I? Think they're okay, oh bob, I'm sorry I had I had to do that. I had to I had to.
Speaker 1:You know how disappointed greg would have been if I didn't do that.
Speaker 5:I know, I know.
Speaker 7:I kind of agree, Bob, they're okay. I mean, nothing really caught my eye. They're nice but they're not. They didn't really stand out and catch my eye. I like the Hercules medal.
Speaker 1:I thought the Herc medal was cool. The 5K medal was cool I can't remember what it was group group.
Speaker 5:Okay, yeah, and he's on like a. What are those discs called? It's not a disc. What are those things called a tape?
Speaker 1:oh, yeah, yeah, yeah, cassette tape there you go.
Speaker 5:That's what it is okay, those youngsters, what?
Speaker 6:are those discs?
Speaker 9:I don't know if you guys noticed for the Hercules medal that it looks like it has a chain coming out from it and I'm wondering if that's literally holding up the medal, because I'm really worried that it's not going to hold if it's the whole thing. But I think that was a cool feature.
Speaker 11:I don't know.
Speaker 6:We haven't seen before. Wait a second, now I'm curious.
Speaker 1:Let me look. The only one I wasn't excited about was the 10-Miler the Challenge didn't do much for me.
Speaker 9:I think it would have been better with different colors. I think that a black background kind of made it go down a little bit, but they'll be great when we get to earn them. I'm obsessed with the challenge medal.
Speaker 6:Though I think the challenge medal is one of my favorites, besides the hercules one, I mean I kind of agree with the black background, though looking at it now, uh yeah, I don't know about that one but the 10 miler is the only one that to me personally, I'm like it's that one's okay, but I I'm obsessed with all, with all the other ones.
Speaker 5:I wish I was doing the 5k, I wish I was doing the challenge. I mean the 10k metal gold. Oh, you're right, I think you're right. Yeah, because you could tell, in the shadow it is the chain that is holding in the. Yeah, the 10k.
Speaker 9:It's something different, but I just hold hope that it holds up yeah, I mean, it looks like a pretty thick chain yeah, yeah, you can always go to your jeweler, get it gold-plated put it up
Speaker 8:there no, no it's fine.
Speaker 7:I mean, it's like. I said like, but you know what it's like. We look at them here. They're looking at them like yeah, they're okay. But then when you see them in person, it makes a whole difference.
Speaker 5:But, can I just tell you about this Hercules medal really quick, and I don't know if it's just me, but the way the light's hitting it, his muscles really shine. That's what I'm very excited about that medal.
Speaker 6:Didn't notice taking your word for it I don't have it here in front of me taking your word for it oh, bob, you know, everybody swoons over Hercules, I know, zero to hero and just like that cause, we're going the distance.
Speaker 5:Of course we are. That didn't go as well as I thought it would.
Speaker 1:I don't know we all thought it went great jack. That was awesome. The other we got some more news now. We don't have any details on this, but we know that Brooks is taking over the shirts for race weekends and they're introducing shoes for the race weekends and that'll start in springtime in 2025. I am glad to see that Some folks were disappointed that it didn't start earlier, but I had kind of settled in on it not happening until Wine and Dine.
Speaker 9:Yeah, that's kind of what we thought I think it's a good time because I mean that's kind of right around the time after Springtime Surprise, when people are ramping up their miles to train for Wine and Dine and train for Marathon, and so getting new shoes is always exciting.
Speaker 7:And I think that's when shoes usually drop too.
Speaker 9:Yes.
Speaker 7:Right around.
Speaker 1:March April.
Speaker 9:Yep.
Speaker 1:I'm not training in those shoes, though Not the Disney shoes. Well, let's see what they are first.
Speaker 6:If they're Hercules shoes, oh my gosh.
Speaker 8:Yeah.
Speaker 5:I might cry. Can it please be like I don't even care if it's the running shoe, Can it be the sandals you get in the movies?
Speaker 6:I would buy a pair.
Speaker 5:I really would. I would totally do that. Those are your comfort recovery sandals. Come on.
Speaker 9:Brooks yeah. Did a company make some that looks like that. I feel like I saw a brand that made some.
Speaker 5:You know, if they don't have those cups that they sell in the movie too, like the. What is it called? Like a Grecian urn.
Speaker 1:What is the?
Speaker 5:bottle they use in the movie that they sell it as like one of his merchandise, not just the shoes, but it's like a bottle and it's like one of those pillars, the Grecian pillars, and yeah, I hope they sell that during merchandise weekend as well, yeah.
Speaker 6:They could do that for the like, the Tervis. Yeah, that's what I'm saying, yeah, yeah. Look at us running all of these ideas.
Speaker 1:I know and I'm thinking how far ahead we're getting. We haven't gone to Marathon Weekend yet. We're already at the last weekend of the year Springtime surprise.
Speaker 6:Okay, but speaking of going ahead, as much as I love all of these announcements, where are our dates for?
Speaker 9:next year. Where are they?
Speaker 6:Yeah, you're driving me crazy.
Speaker 5:Definitely want those they're feeding us all the medals and stuff because they don't have the dates set for the race weekends. Watch that be their main reason, that or they don't have the courses set or the approvals of anything that could be With construction going on.
Speaker 1:There may be some. I don't want to say trepidation, that's not the right word.
Speaker 6:Just logistics that they have to.
Speaker 1:There may be some uncertainty into what the courses are going to be while the construction is going on. So yeah, I don't know if that would affect the dates, but it's the courses.
Speaker 6:Maybe they know some closing dates that it would affect the dates you know of some of the attractions or places closing or whatever I don't know, that's so true. Yeah, but at the same time, please Run Disney. If you're listening, please give us the dates.
Speaker 1:Yeah, got to do them eventually. Because we want to plan the rise and run cruise we want to do that right, and also so many things. Uh, registration dates depend on race dates and all sorts of stuff year. It's going to be in February. It's in February. Yep, yeah, that date we have. Yeah.
Speaker 6:And last year, and marathon was a month after that.
Speaker 7:So we'll have I mean, we have to get them soon- Well, the year after COVID technically registration for marathon weekend started, one or two weeks after dopey training would have started.
Speaker 6:Oh yeah, it was like July.
Speaker 1:Yeah, that was an exception though.
Speaker 7:Yeah, so it's still got some time April, may, maybe we're going to go down there and they're going to have a big billboard of the 2025, no 2026 race weekend calendar Gosh, john, I hope we get it before that.
Speaker 1:To be honest, yeah, it's got four weeks. Yeah, we'll have to wait and see. Honest, yeah, it's got four weeks. Yeah, we'll have to wait and see. Let's see. Let's look at some stuff here. John, we had some old race shirts on sale. Are we going to keep that sale going? I?
Speaker 7:think we'll start that sale back up and put those last two-year model shirts on sale. Still, if you need a shirt, we're going to have them on sale.
Speaker 1:Yeah, you can use it to layer up for these cold weather runs. You can buy three old shirts and put them on. All right, maybe that's not a good idea.
Speaker 7:Oh, and I think we should be putting up some sweatshirts back online for the shop. The uh yeah and and some onesies. Yeah, we got some onesies. Yep, only one size, not adult size six to twelve month onesies.
Speaker 1:Yes, let's see. Hey, john and I had a chance to visit with the stride Sisters on their podcast this week that actually released today, tuesday, the day that we're recording. That was fun. Have you listened to it yet, john?
Speaker 7:I listened to it. I didn't get all the way through it yet because I had to stop and do something, but yeah, it's been fun and they're a nice bunch of people and hope to meet them. Meet them in person marathon weekend.
Speaker 1:Yeah, I know I've. Yeah, I'm going to stop right here cause I'm going to embarrass myself, cause I know.
Speaker 7:I've met Natalie.
Speaker 1:Natalie yeah, yeah, but it was fun. It was fun and we we thank them for letting us do that.
Speaker 7:So if you're looking for something else to listen to on your long runs, so when you're done with us, yeah, so when you're done with our podcast, download that one and take a listen.
Speaker 1:Right, when you're done with us, you can listen to us.
Speaker 7:Well, we're later on in the episode.
Speaker 1:Yeah, they did a good job. Hey, I want to congratulate one of our Rise and Runners out there, kate, on the birth of her daughter and the cute Facebook post she made commemorating that. That was fun. Congratulations, kate. Did Baby do any Disney runs? Kate, you'll have to let us know Whether we have a hashtag Princess Baby or a hashtag Springtime Baby or anything like that. Let us know. But congratulations on that. All right, more information coming on the 101 Dalmatians for Marathon Weekend. Coming on the 101 Dalmatians for marathon weekend.
Speaker 1:I'm going to get with my friend, monica, who really this was her idea. Monica called me up one day, said Bob, I got an idea. So she was the force behind it. She and Alec at Kauai and Pizza Apparel. By the way, alec has some what she refers to as oopsie shirts I believe that's what she's calling them. She's got some uh, I'm going to call them factory seconds that are available at 50% off on her website. They are still good quality shirts. I'm not sure website, they are still good quality shirts. I'm not sure, maybe there's a design flaw in them or something, but at 50% off they're probably a great deal. You might check that out at Kawhiian Pizza Apparel.
Speaker 1:Reminder the roll call's coming up for Marathon Week weekend. Get your name on the race report list. If you're not sure how to find it, it's on our Facebook group page. Up at the top there is a featured section. There's a lot of stuff up there, but all the way on the right you have to scroll to the right. Use the arrows to scroll to the right on the featured section and the race report is there. You can either put your name directly into the report or put it into the comments and either I'll add it or our friend Rob, who's been really helping me out on that. Rob, will add that in there. So you're you will hear your name when we call the roll before marathon weekend.
Speaker 7:Bob, just want to add one thing back to Kawhi and Pizza Apparel. So if you order shirts from her, she's not taking deliveries for that. The non-rush deadline was December 6th, but the rush deadline is December 16th for Marathon Weekend. So if you're going to order, order this week. Okay, yeah, yeah, order this week.
Speaker 1:Okay, yeah, yeah, good quality stuff. Alex does a great job and she really, really helped with that. I'm excited about that. That's going to be fun, but we'll talk more about that later. A couple of my friends mentioned that they had used some run gum on recent races with success, and I'm really glad to hear that and I'm glad they took the time to tell me about it. Uh, I will have some with me at marathon weekend If you want to hit me up, I'll give you some. In the meantime run gum. Or you can go to their other site, speed Labs, and use the code BobR20, bobr20, no spaces, or the code Rise and Run. Get 20% off your run gum water. I've talked about it before. I use it frequently. I'll be using it this weekend on my long training runs. Upcoming episodes next week Cesar, samayoa and Cesar, if I mispronounce that last name, I am sorry. I did my best, but Cesar is a Broadway actor who's always also a runner and we're looking forward to chatting with him. That's going to be fun and we're looking forward to chatting with him. That's going to be fun. That'll be episode 169.
Speaker 1:All right, my friends, it's time for the Race Report. Race Report brought to you by Stoked Metabolic Training. Our friend Tom Stokes, stokesfit slash riseandruncoaching is the site. Again, information there is in the featured section. I hope you got a chance to see Tom on Wheel of Fortune. We've posted it in Instagram and in Facebook. Tom was on Wheel of Fortune yesterday, december 11th. Now as time of recording here, we don't know how Tom did. It's yesterday for when you hear this, but it's tomorrow for when we're recording. But we are going to be talking with Tom. We on the podcast are going to be talking with Tom on the 12th and we're going to try to get that interview with Tom out to you as quickly as we can so we may have a second episode dropping this weekend where we get to talk with Tom about how he did on the Wheel of Fortune and maybe he can give us some behind the scenes information, and I think that's going to be a lot of fun. Also, tom's got a new challenge coming up. I'll give him a chance to tell you about that when we speak with him on Thursday.
Speaker 1:All right, let's take a look at the race report and let's start with a weekend long event at Oliphia State Park in Florida, not far from here at all the Ragnar Trail Florida race 127.2 miles total 25 hours. To do it, teams of eight. Each person takes three legs, or about 16 miles each. Yeah, that's a pretty good pace. But again, if you think about the teams, jack, you've got eight runners doing that. That's doable, brenna. Brenna did it. It got a little chilly in the morning. The race was well run. Port-a-parties were clean, food trucks were there, kept them fed. They had a campfire with movies and s'mores. The one disappointment Brenna had was not being able to track their runners via the bib, so they had to rely on texting one another to tell them where they were as they approached the end of their leg. This looks like a really good event. So congratulations on finishing that, brenna.
Speaker 1:Our buddy, dw also did this. He said he would gladly do it again. These are great events. When you run with a team like that and others are depending on you, it's something you won't forget. So great event, brenna, dw, congratulations.
Speaker 1:On Saturday in Bedford, pennsylvania and I think we actually had two runs in Bedford, pennsylvania, and I think we actually had two runs in Bedford this weekend Chrissy did the Candy Cane Dash 5K. She did this one and then Chrissy did another one. On Sunday, rock and Roll, san Antonio. Leslie finished this one in an hour eight right on track with her training. Good, well organized. She's dinging them because they didn't have any Mylar blankets. Weather was 40 degrees and wet, so that's kind of rough Mylar would have been nice. So when she finished her walk to the hotel turned into a run just so she could stay warm. Julie, who runs as an adaptive runner she runs in that A-linker managed to finish a Spartan Central Florida Beast race and while I don't have a report here, I believe this finishes a series for Julie which is really. It's challenging for anybody, but really challenging for an adaptive runner.
Speaker 1:Here's one I've done before the Panama City Half Marathon in Panama City Beach, florida, up on the Panhandle. Nice event started out cold. It was chilly over the weekend in Florida, florida. Chilly it's all relative friends, flat course it really is up there on the panhandle. It's right along the gulf, great view of the beach, great course support. Pop-tarts before the race Really did the trick. Nicely done, whitney, because she ran a PR.
Speaker 1:Robin, did they have a 5k that goes along with this? Becky's done that out and back on Front Beach Road. It ends at Margaritaville. Not a bad place to end. Again, nice flat course, good views of the ocean up there in Panama City, florida.
Speaker 1:In Texas, the Sugarland 5k. Katrina, lucas and Olivia ran this last race in this series, the Bear family. They walked this one because Katrina is going to show up again tomorrow. She's got a marathon on Sunday, so she walked this 5K on Saturday. This one this is the Run Houston series, sugar Land, I guess, is near Houston. I figured that out Pretty sharp, huh, thanks.
Speaker 1:Memphis, tennessee, the St Jude Memphis Marathon. A couple of runners there Amy Amy did this as the conclusion of her final Dopey Sim it's nice when you can do that had a PR goal of a sub five marathon, which she did, coming in at four 59. Oh, four nailed it. Way to go, amy. I don't care if it was four, 59, 59. That's, isn't it? That's such a difference. That little second makes four, 59 as opposed to $501. Good job, kylie was there. Last race of the year for Kylie, st Jude's, a great cause, happy to. They raised $850 for him. Looking forward to a nice low mileage training run next weekend In Rehoboth, delaware the Rehoboth Seashore Marathon.
Speaker 1:Rehoboth, delaware the Rehoboth Seashore Marathon. Let's see, tara was there and Tara said that Taylor summed it up perfectly. So let's see what Taylor had to say. Taylor and Brian ran it. Gosh, the real field temperature up in Delaware 14 degrees at the start of the race. Quoting Taylor now, if you can run a marathon with your spouse and live to tell the tale, I think we'll make it forever. I think you're right. I think you're right. This was the third time Taylor and Brian ran a marathon together. Oh, that's impressive. Ran a sub six PR for Taylor by a couple of minutes. But and this is kind of disappointing sub six but all the tables were left unmanned towards the end of the race. Hmm, disappointing. Still a great weekend and they'll be sure to get back to visit in the summer.
Speaker 1:Jenny was there. Jenny did her first marathon as a catered training run. Well, that's a PR, jenny. Very cold, as Taylor mentioned, lots of good scenery, not much crowd support. I don't know if it normally gets crowd support or not, but you've got to be a pretty hard hearty supporter to be standing out there in 14 degree weather to cheer for a marathon. Jenny said she cried when she crossed the finish line. Jenny, everybody here knows exactly how you felt, congratulations.
Speaker 1:There was a half marathon at the same time and Kelly ran that one, a half marathon at the same time and Kelly ran that one In Fort Smith, arkansas. Joe ran the Hearts of Gold 5K, third place age group finish. As Joe and the Three Amigos swept the age group category. Our man in Miami, robbie did the Lake Aola 5K the Track Shack Lake Aola 5K. In Chesapeake, virginia, hannah Marie did a catered training run at the Dismal Swamp Marathon. That sounds like the kind of race you want to do, doesn't it? The Dismal Swamp Marathon? It's got to be fun. Let's see Temp again 19 degrees at the start. The noon the electrolyte drink she had in her hydration bladder was frozen until about mile 14. Ran into a few problems on the course but the medals and the finisher items were wonderful and she knocked out this training run despite those problems. Good job.
Speaker 1:This is a big event in orlando the ouc orlando half marathon. Again. Bunch of folks doing this. Ryan was there. I don't know. I didn't see a report from Ryan Ryan, I hope I didn't miss it. Mary doing this one for the fifth time. Weather while it was cold in a lot of the country, weather was really nice for running in Florida this weekend. Uh, mary said she saw a bunch of friends and made some new ones, and Mary set a four minute PR.
Speaker 1:Patrick says it is officially Mylar season in Orlando. He ran his intervals all the way to a half marathon race PR of just a little over two and a half hours. Great job, patrick, tom and Kim the muscle mouse and the muscle mouse wife. You couldn't miss Tom. He was doing some marketing for Orange Theory, so he was dressed from head to toe literally from head to toe, including a hoodie in bright orange and he had an orange tutu. He even had orange shoes. I was impressed. Kim was in black. Tom PR'd and Kim ran this one on 36 hours notice. Nicely done.
Speaker 1:Let's see who else was there. Peyton was there outside of run Disney. This is one of Peyton's favorite amazing crowd support. There was entertainment along the course, plenty of water stops and another PR. Who says that summer training equals fall PRs? Well, here we go, heather.
Speaker 1:Heather was at space coast a couple of weeks ago, brick Streets for this. Heather does the push rim, so the Brick Streets were a little tough, but she cut two minutes off of her half marathon PR and she did it, like I said, just six days after finishing a marathon. Finally, tracy was there first time doing this 5K Sub 30 and an age group second place finish. I'm pretty sure I've got a question mark here. I don't know why, but I do. I think Tracy finished age group two, and again, tracy's coming off of Space Coast too, so that's a great weekend. Good job there, friends. In Orlando, at the top of the episode, brandy left us a message from the Honolulu Marathon when she started her weekend with the Mary Myler there in Honolulu Most fun she's ever had at a race I noticed they had quarter mile markers there for this one mile event characters and you know it's Brandy's first ever one mile race. So we'll hear more from Brandy on Sunday. We'll hear more from Brandi on Sunday.
Speaker 1:New York City Megan finished the New York Roadrunners Ted Corbett 15K, beating her previous 15K record time by 12 plus minutes and using the New York City 9 plus 1 program, she qualified for next year's New York City Marathon. Good for you, megan. In Puerto Veras, chile, jj Juan Jose JJ ran the Volcano Ultra Trail 50K. Now JJ put his report on Instagram. I remember reading it, but I didn't take any notes here. This looked like a really, really challenging course with great changes in altitude and just stunning views. So congratulations, jj on knocking out that 50K, out that 50k.
Speaker 1:Down in Fort Myers, rob did the Calusa Fest 50k another ultra, pretty sure this one's. In Cincinnati, ohio, the Candy Cane 5k. Christina said it was cold. They had a great looking bib for this race Cutest bib she's ever seen. Loves the medal and the race sweatshirt instead of a t-shirt. Christina gives this race a 10 out of 10.
Speaker 1:In Boulder, colorado, the colder Boulder 5K Kenda and Alexis both ran it. Kenda says beautiful day for a race, got a PR with her sub 30 minute 5k. That's a big landmark, that's a big highlight finishing a sub 30 minute 5k. Good job, kendra. Alexis said the race started downhill but that was the last downhill she saw for the day. She broke her eight-year personal record, setting a new PR today. Fantastic race. Two more PRs there out.
Speaker 1:In Boulder, colorado, colorado, not Colorado Colorado. Further north in Calgary, alberta, canada, the Santa Shuffle, melissa Leanne. Now, this is interesting. This is the warmest she's ever done this race. It was one degree Celsius, about 34 degrees Fahrenheit. Yeah, loved it Icy, but so much fun.
Speaker 1:Ran with her teacher friends Dominique and Monica in downtown Las Vegas. Chris and Molly with Woody and Jesse. We've heard about Woody and Jesse before. Woody and Jesse are beagles. They did the Santa run 4,000 runners dressed as Santa Claus. They've recently moved to Vegas, only done two races. Well, somebody from the first race was about 15 miles away from this one came up and asked if they were the same beagles from the race week before. So Woody and Jesse are already famous in Las Vegas.
Speaker 1:We wrap up Saturday in Dayton, tennessee, jingle Bell Run 5K. Amanda did it. Finished first in her age group, nicely done. Then off to spread some Christmas cheer at Life Care and Spring City Nursing Home with her line dancing family Boots and Roses. I tried to find out more about Boots and Roses. I went to their Facebook group site but I couldn't find out much. But I think it's nice that you do that, amanda. Congrats on the run and congrats on uh on going to the senior homes. All right, let's move to Sunday, the 2024 rock and roll running series, san Antonio.
Speaker 1:Katrina did her first full marathon. She was shooting for six hours and 30 minutes. Ended up at 6.16. Finished with some gas in the tank Boy. That's the way to do it. Katrina Also had her family there at the end videotaping for her. That's fantastic.
Speaker 1:Back to Bedford, pennsylvania, chrissy, again, this time the Gingerbread Dash 5K. Chrissy said she is off to Disney after that race so I guess she's already been there. 24-hour visit to Magic Kingdom for a little more Christmas magic. It is a nice time of year over at Disney, crowded though, my goodness, I couldn't believe it, really really crowded. Yesterday In College Station, texas, kim ran the Baylor Scott and White BCS Marathon and Half Marathon. I'm not sure which one Kim ran, don't think she did them both. Race number four in the Austin Distance Challenge, the Decker Challenge Half Marathon, derek did a great job with almost no training due to the crazy hours he'd been working lately. Still finished under his goal time, took it easy, doing 30-second run, two-minute walk intervals. If Greg was here he would tell us that Derek was gwinning.
Speaker 1:Back to Honolulu. Brandy talks about the Honolulu Marathon Gorgeous race, great local support. They now have a 10 minute fireworks show at the start, which is it used to be. I'm not sure where the start is now. It used to be. If you did a 10 minute firework show at the start of the Honolulu marathon, you woke up a lot of tourists because it was downtown and the hotels were right there, stunning metal, amazing merch. See, we didn't have a metal when I did it back in the eighties. Brandy, you're getting over. This is great. I need to go back. Jeff said he's going to Honolulu next year. I don't know, we'll have to see.
Speaker 1:Anyway, beautiful opening ceremony. They had a party the night before, a free party for the racers. Scenery is gorgeous. It's virtually unlimited time in Honolulu. They have no real cutoff time. Holiday lights were out. You get to see Diamond Head, get to see the surfers at Waikiki Beach. Santa's out there in board shorts, she says. Brandy says she enjoyed it more than the Disney races. I get it. It's just gorgeous.
Speaker 1:Here's a list of racers who passed her A guy playing a tuba, a dinosaur, a kid in a butterfly outfit, a 93-year-old A 93-year-old Awesome. That's my hero. I just want to be, when I grow up, a guy in a way too skimpy Pikachu outfit. I saw photos. She's right. An inflatable unicorn guy, brandy says I bow to them all. Great race, 26.2 miles in 86 degree temperatures. That's Honolulu. It's still wonderful, brian. Brian was also there.
Speaker 1:California International Marathon ran this weekend. Catherine and Kristen were there. There was an event in Daytona Jack the Clash Endurance, daytona 2024 Sprint Triathlon Relay. 24 sprint triathlon relay. Yeah, our friend Megan was there. Megan did the running leg on this relay. She ran the half marathon. Good to see Megan out there. Great photo of her as she was finishing her leg of the triathlon.
Speaker 1:We talked about Julie and the, the spartan central florida sprint. For some reason I've got it in here in two days. That's because it was a big deal. Julie, we're glad you did it.
Speaker 1:St louis, missouri, a lot of hot chocolate runs going on this time of year. They're great events too. I did one here in tampa. It was very nice. Uh, katie did the 5k. Weather for this one in St Louis practically perfect, lots of sunshine, 50 degrees. She had a couple of those. We've talked about it, these at other racing events those 90 degrees straight up hills, but nothing else too bad. Thanks to the warmer temps they actually got to enjoy the post-race chocolate fondue instead of chipping away at frozen chocolate which they normally do at this race. Katie did the 5K, amanda did the 10K. Amanda's a high school teacher and her students volunteered at the event. They were great cheerleaders. She didn't want to disappoint them, so she went out and ran a PR. Nicely done.
Speaker 1:In Williamsburg, virginia, hannah Marie did the Christmastown Dash 8K. Jennifer and Stephen were at Castaway. Cade Stephen in his Philadelphia Eagles shirt, looking splendid. I really think, friends, that you just tell us not just Jennifer and Stephen, I think you just tell us that you did the Castaway 5K to make us all jealous and it works. But I'm glad you did it and I'm glad it was fun. And it works, but I'm glad you did it and I'm glad it was fun. Up in New England, the Winter Classic 5K at Cambridge. Rob said the weather by December New England standards was ideal for this race. He finished in just a little over 25 minutes. That's a terrific time. Final race of the four race Cambridge Classic 5k Series Sprinter sprinter. It's getting late, friends. Spring, summer, fall and winter. Spring and winter, that's sprinter. In Montclair, new Jersey, I'm going to let John tell us about the Montclair donut run.
Speaker 7:So like I said, before my training, I had not been training that much because of my plantar fasciitis. I had this on the calendar. I signed up for it, you know, months ago. I said let me go out and give it a whirl. What's the worst that can happen? Uh, I, I, I did good, I, I did better than I thought I was going to do. I mean, I mean, like, like jeff says, I do walk a lot, so that walking does make a big difference. I thought I would be like, okay, I'll get to mile one and I'll be like I'm done, I, I need to relax. But uh, surprisingly, I it wasn't fast, but it was faster than I thought it was going to be and I did negative split each mile, which I was very happy about. Yeah, how were the donuts? The donuts were great. They're little donut holes, munchkins, whatever you want to call them.
Speaker 7:One of the things about this race which really noticed is it kind of reminds me of Disney in a way, because you park your car, you get to the Montclair Bread Company, where they who sponsors their event, and you got to walk up this hill, up and around in a corner To the start line. It's like the old marathon walk.
Speaker 7:You got that little walk going up, which I thought was pretty cool. Like I said, they got a new race director, so I think he's doing a great job. Right about mile three. At the end they got the band playing from the high school band playing or middle school band playing, so they got the band music on the course. I mean they did a really good job out there. I mean, right before covid there was like 700 people doing this event. There was close to 2 000 doing it oh nice, oh wow good yeah.
Speaker 7:So I mean, like, like you think, okay, I'm using pre-covid as a number, so you know, that was pretty, that was pretty cool. They had a. They don't have an expo, but the after the race they, they have a vendor's alley, they called it.
Speaker 1:Okay.
Speaker 7:On sneakers were there. I didn't try, but you can try on sneakers and see how they feel Massage tables, coffees, all that great stuff. So hopefully next year it's bigger and I can see more of her friends. I did see Jane there, okay, so we did meet up, but I know there was a lot of other people there.
Speaker 1:Well, john? Yeah, because you've done such a good job in previous years telling people about this race. Alden, christina, greg you mentioned Jane, joe, kim, michelle and Phil were all there and I think they all came to see you, john. They missed me.
Speaker 9:You guys got some really cool swag too. A nice hat, yeah, that was really nice yeah, and actually which was really nice, yeah, and actually, which was really interesting.
Speaker 7:I mean, I don't think I've ever had a race where your last name is in big bold letters. Yeah, yeah, that was interesting, yeah, and you know they're doing a pretty good job. Hopefully, like next year, it's bigger and maybe we'll have a rise and run meetup next year somewhere around here. I didn't realize there was that many people going to the race. I should have checked the race report.
Speaker 1:Yeah, well, counting you, there were nine folks there. That's enough for a meetup, john, yeah, meetup at John's house next year.
Speaker 7:I'm only like a mile and a half away. I remember you telling me you were close by.
Speaker 1:Yeah, yeah. Well, I'm glad you had fun, john, that's good I'm glad you were close by, I'm glad you had fun, John. I'm glad you're.
Speaker 7:The planters did not. It hurt a little bit afterwards, but it's basically not as bad as it was from the last couple. Hopefully we turn the corner on that. I won't be struggling that much. It's weird, it doesn't? It's weird it doesn't hurt till after I stopped running. So oh okay, I think it's just you know swells up or whatever it is.
Speaker 1:Yeah, I've had injuries like that.
Speaker 1:Yeah, they hurt at the very beginning and then you can run through them and then they hurt. Yep, exactly, yep, yep. All right, well, I hope it works out for you, john. It sounds like fun, and congratulations to all the folks who did the Montclair Donut Run 5K. Let's move to Binghamton, new York.
Speaker 1:The Ugly Sweater 5K. Brenda and Steve did this one. The theme of the race again was Santa Team Santa versus Team Grinch. Brenda and Steve chose Team Santa. This year. Steve finished first in his age group for Team Santa and second in his age group overall. Brenda kept her steady 15-minute pace using 10-second run. 30-second walk gives her some confidence as she's getting ready for her first 10K at Marathon Weekend. Good job, brenda and Steve.
Speaker 1:The Santa to the Sea Half Marathon in Ventura, california. Ventura, california, jackie and Fred ran this as a catered training run for their upcoming Los Angeles Marathon. Really good course for this one Flat, lots of entertainment, perfect weather. They usually do the 5K every year, but the half was so much fun. Four times as much fun actually. In West Hartford, connecticut, sue did the Blue Back Square Mitten Run 5K. She's been doing this one for 15 years. Always gets to see so many friends and then go to lunch afterwards A highlight of the holiday season. Now, obviously, since she's done it for 15 years, it's not a new race on her 169. But she's getting mighty close, let's see.
Speaker 1:I had Megan earlier on the Daytona Triathlon. Not too many notes. I've got some more notes here. When the race report gets long like this, I get them. Honestly, sometimes I get them mixed up. Megan's been battling some injuries so she was really happy to see that she finished this one. Not only did she finish it, but she said a half marathon PR. So, megan, I'm sorry I've got them in two separate places, but I'm glad I got that pr part in. That's good.
Speaker 1:Columbus, ohio, the candy cane course 12k. Riley said it was a little chilly at first but it warmed up to be a pleasant 50 degrees out and back course through a cute hidden trail. At the end they had U2 and Alana New. Anybody know what Alani New is? It must be a local thing for the Columbus Ohio area. Alani New, all right. What else we got? But you got both of them along with the Yoo-Hoo First 12K race. She used it as a catered training run for Dopey Plus. Her birthday was Saturday so she did it for her birthday. Good job, riley.
Speaker 1:Wrapping up the race report. Good to see our friend Kent back in the race report. Kent I mentioned Megan had been battling some injuries. Kent's been battling injuries for a while. He did the Angel Park Jingle All the Way 5K in Perry Hall, maryland His first run in over a year and the first time he ever did a run walk on a 5K. Really strong effort for Kent as he works to get back to his normal training routine. Kent, glad to see you out there. That's great. There we go, friends.
Speaker 1:The race report for episode 168.
Speaker 1:All right, my friend, and if you run, you know, yeah, you know you are our friend. Thank you for joining us for this episode of the Rise and Run podcast. We hope that if you are running Marathon Weekend and you're running the dopey or the goofy or whatever you're doing, we spend a little bit and sometimes we have to pay attention. We spend a little bit too much time talking about that Dopey Challenge. But there are other terrific events going on this weekend and, heck, if you're out there for the 5k and it's your first 5k, that's just as big a deal as your first Dopey. We hope that some of the advice we got from Jeff and we heard from our friends who have some experience and our friends who are new to this. We hope it helped you this weekend. Whether you're doing your long training run this weekend or you're getting ready to do it next weekend, just remember how important it is. It's the hardest part of the whole program, but when you're done, the victory lap awaits you. Until we meet again, happy running.
Speaker 3: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. Thank you.
