211: Around World Showcase with Coach Chris Twiggs

Ready to arrive at the start line feeling like a coiled spring instead of a burnt match? Coach Chris Twiggs joins us to lay out a clear, no-nonsense roadmap for the final weeks before race day—why tapering wins races, how to dial in run-walk ratios, and what actually matters for multi-day challenges like Wine & Dine and Dopey. We dig into the simple details that make a huge difference: 30-second walk breaks to avoid late-race fade, practicing your race-day shoes and costume, and treating those early miles as your warm-up after long corral waits.

We also tackle the big Disney decisions. Want character photos without wrecking your pace? Train a little faster than necessary and learn to move with awareness—no headphones, head on a swivel, respect wheelchair athletes, and rejoin cleanly after stops. For first-timers, we reset expectations: Disney races are celebrations, not trials. Your proof of fitness is the start line; the race is your victory lap. Add in Chris’ best advice for pre-race nerves (talk to your neighbors, get out of your head), plus the rookie mistakes to skip (new shoes, new fuel, all-day park marathons the day before).

Then we break down Wine & Dine essentials: expo virtual queue strategy, Brooks collab shoes, 5K/10K/half course updates with better flow and more park time, spectator notes, no time change this year (expect darker miles), and how to make the most of the post-race party—including ticket tips and a gift card reminder. Along the way, we celebrate the community power behind Galloway’s coaching and our Tuesday Zooms, where training plans meet real support.

If this helped, follow the show, share it with a friend training for Run Disney, and leave a quick review. Got a question or race report? Call 727-266-2344—we’d love to feature you.

Chis Twiggs’s Links
Hard Talk Podcast
Customized Training

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
Runningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off)

Chapters

• 0:00 Welcome, Hosts, Iceland Shoutout
• 2:23 Run Disney Season Hype + Coach Intro
• 4:34 Housekeeping, Patreon, YouTube, Sponsor
• 7:22 Training Check-In: Rehearsals and Pacing
• 12:07 Injuries, Recovery Mindset, Listening to Your Body
• 18:45 What Would Alicia Do: Recovery Essentials
• 24:14 Marathon Weekend Medal Reactions
• 33:05 Guest Segment: Coach Chris Twiggs Joins
• 36:20 Kilt Mile, Pacing Costumes, Nothing New on Race Day
• 40:10 Final Weeks Focus: Taper and Avoiding Mistakes
• 44:15 Walk Day Pace, Ratios, and 30-Second Walks
• 50:32 Multi-Day Strategy: Energy, Sleep, and Patience
• 55:40 Early Starts, Corral Waits, and Warm-Up Alternatives
• 1:00:10 Photos, Characters, and Course Etiquette
• 1:04:06 First Disney Race: Expectations and Joy
• 1:09:06 Rookie Mistakes to Avoid
• 1:14:24 Galloway History, Pacing Teams, Community
• 1:21:20 Customized Coaching and Tuesday Zooms
• 1:26:40 Season Ahead: Dopey Plans and Family Marathon
• 1:30:02 Wine & Dine Event Guide Highlights
• 1:37:20 5K Course and Logistics
• 1:41:35 10K Changes, Flow, and Photos
• 1:47:52 Meetup Details at Disney Springs
• 1:50:20 Half Marathon Course Updates
• 1:57:18 Time Change Note and Night Running
• 2:00:20 Post-Race Party Tips and Tickets
• 2:06:40 Final Reminders and Zoom Night
• 2:09:42 Race Report: Highlights and PRs
• 2:31:40 Closing Thanks and Takeaways

Transcript

SPEAKER_00: 0:46

Well and dying friends, it's Michelle from Erie PA. However, I'm in the beautiful coastal town of Sticky Slomer, Iceland. I just finished a 5K morning run here, and it was absolutely gorgeous. I hope everybody's having a wonderful day. Happy running.

SPEAKER_07: 1:02

Michelle joins us from Iceland. How cool is that? Pun intended. Thank you, Michelle. We appreciate it. Thank you for the intro. Friends, thank you for joining us here for episode 211 of the Rise and Run Podcast. We are so happy that you're with us this week. I'm Bob. I'm here this week with Greg.

SPEAKER_09: 1:30

Hey, hey, hey.

SPEAKER_07: 1:31

With Alicia.

SPEAKER_04: 1:32

Hello.

SPEAKER_07: 1:33

With John. Hey, how you doing? With Jack.

SPEAKER_05: 1:36

Hiya.

SPEAKER_07: 1:37

And with Lexi.

SPEAKER_05: 1:38

Hello.

SPEAKER_07: 1:39

Good to see you, my friends. Glad you're here. Uh, it's getting exciting. We're getting closer and closer to Walt Disney World Run Disney time. I don't want to, I don't want to slight our friends on the West Coast because Run Disney season has started, for sure. But we're excited, those of us who are closer over here to the Florida races, we're excited to see it starting. And as we're close, we've invited our good friend and coach Chris Twiggs to join us this week to share some of his knowledge about training and running at these Run Disney World events. No race report spotlight this week. This happens once in a while, friends. We try to invite somebody and they just can't make it. And then I'm such a procrastinator that by then it's too late to invite somebody else. But with all that we got going on this week, that should be okay. Uh spotlight next week, our friends who ran the Chicago Marathon should be with us to tell us about that, because that's coming up this weekend.

SPEAKER_08: 2:44

If you enjoy the Rise and Run podcast, please be sure to share us with your friends and introduce them to the Rise and Run family. We would love to share in their Run Disney journey. Please remember to follow us on Facebook at Rise and Run Podcast, on Instagram at Rise and Run Pod. Be sure to check out our YouTube channel and visit our webpage, Rise and RunPodcast.com. If you have a question, a comment, a race report, or would like to introduce an upcoming episode, be sure to give us a call at 727-266-2344 and leave us a recorded message.

SPEAKER_06: 3:22

We also want to thank our patrons whose support helps keep the Rise Around Podcast rising and running. If you'd like to join the Patreon team, please check out patreon.com slash rise around podcast.

SPEAKER_07: 3:32

Thanks, Alicia. Hey Jack. What's new with YouTube?

SPEAKER_04: 3:37

Yeah, so um we had a video drop on Saturday all about vacation races. So if you're wanting to try something, you've done Disney a lot and you're like, what else should I try that's really cool and unique? I would definitely give vacation races a check uh to check out. And yeah, so if you want to learn a little bit more about that, go check out our video on YouTube.

SPEAKER_07: 3:59

Thanks, Jack. Friends, the Rise and Run podcast is sponsored by the good folks and our good friends at Magic Bound Travel. And I reckon, I haven't asked. I think we'll be seeing them uh in a couple of weeks at Wine and Dine. I hope so. But in the meantime, if you're not familiar, Magic Bound Travel is a great place to go for all of your Disney travel needs. They're especially into Run Disney. The agents that will help you out are Run Disney veterans. And it's not too late. We still have room available on our inaugural Rise and Run cruise, which will sh which will set sail. Let's see, 194 days from now, after we finish, we're about to start Run Disney Season. After we finish Run Disney Season, we'll set sail on that inaugural cruise. Hope you can join us. It should be a lot of fun. MagicBoundTravel.com is their website. Please check them out. Hey, we haven't had to do apologies and alibis for a bit. I'm calling these alibis, not apologies. Last week we talked with our friends who ran the Berlin Marathon, and two of them failed to mention to us that they had PR'd at Berlin. So Brian and Michael, congratulations on your Berlin Marathon PRs. Now, those guys are both American, but they did it in Europe. So are they PRs or PBs? Now that they're back here, it's whatever. Good job, guys. Congratulations. Let's take a look at the training. Wine and dine weekend now, two weeks away. Two weeks. We're in training week 16. And you have your what we refer to as your race rehearsal. If you're running the challenge, you have a five-mile walk and a 14-mile run walk this weekend. When we talk to Coach Twiggs, we're going to talk to him with him about some of the paces on that simulation. The one question we didn't ask him, and I know the answer to it, why are we going out to 14 miles if the long race is 13.1? And if Mr. Galloway was here, he would tell you it gives you the confidence that you can do it. And his studies have shown it will also improve your overall race time by quite a bit. So I I always do it. I think it's worthwhile. I go out that extra distance. Now, if you're someone who has never done a half marathon before, and you're thinking, but by gosh, I really want my first half marathon to be at Disney World. I don't want to do it out on the streets in my neighborhood for training. Do 12 and a half. Don't don't tell anybody. And uh don't tell Coach Twiggs I said that, okay? But I understand people who do that. That that ends up being more towards the marathon, where folks want their first marathon to be at Disney, and instead of going 26, they want to go 25. I get that. Anyway, 5 and 14 for Wine and Dine. Marathon weekend, since we're talking about the marathon, this is training week 15. Marathon weekend is 13 weeks away. If you well, it's three miles this week. We're on, we're cycling between long and relatively short runs on the training schedule on the weekends. So whether it's goofy, dopey, or the marathon, three miles. We're also into the second week on the training schedule for the Disneyland half marathon, which is 16 weeks away. Long run this weekend is four miles. Let's talk just a little bit.

SPEAKER_10: 8:16

Training updates? Anyone? I went out for my uh long run on Sunday, and it did not go as planned. Well, it happens, John. I was all set, feeling good, and all of a sudden I felt this pain in my back of my leg. And I said, let me walk a little bit, see if it uh clears up, cleared up a little bit, just did my next interval, it still came back. I'm like, it's time to shut this down because we're too close to uh wine and dine weekend. I don't need to make it worse than what it really is. So um my training is done. My next run will be at wine and dine weekend, and hopefully fate doesn't you know give me the middle finger and say you're done.

SPEAKER_07: 9:05

I hope not, John. I hope not. But uh yeah, we all want to cross the finish line, but we all have to cross the start line. So you want to you don't want to be injured and not be able to cross that start line.

SPEAKER_10: 9:16

And I should be at the doctor right now because it's Thursday, right? But and I did I did make an appointment with my doctor. It feels 95% better than it did on Sunday. So I'm I feel because I made the doctor's appointment.

SPEAKER_07: 9:31

That's right, you know, so that that helps. We've discussed that. If you're injured, make a doctor's appointment, you'll feel better before you get to see him or her.

SPEAKER_10: 9:40

So I'll go go go to go to him. Hopefully he's gonna say, Yep, it's fine. You did something, you know, it's no no no problem. You can go and run uh your half marathon.

SPEAKER_07: 9:54

Yeah. I hope so too. Uh I had 12 miles on my training schedule this weekend. I've had to accelerate mine. I haven't been able to do the long one, short one, long one, short one. I've had to, in order to get back into it, let's see. This Thursday's six weeks post-surgery. I saw my doctor yesterday, John. I don't know what he said because it's really tomorrow that I see him. Uh I don't expect to hear a whole lot. Uh the one thing I want to hear is that the uh incision is healed enough that I can get back into the water. It's still pool time in Florida. We have a heated pool locally, so I can still use it for aqua jogging. And uh I am I haven't I haven't advertised this much, but I'm sneaking out. Becky and I are sneaking out on the utopia of the seas before wine and dine, so we can scout it out, and we'll know what's going on when we get there in April. So I hope to be able to enjoy that. Things are going well. Uh I have added some running to my walking, but I'm doing what the doc said. And this is my recovery note for all of you all of you recovering from injuries. And it's the listen to your body deal. I think we talked about it last week. That as I added a little bit of running, I realized eh I'm not quite ready for this, so I backed off. But more and more I'm becoming ready for it, so I'm excited about that. So I think uh my goal is to be able to walk all of I'm I'm registered for all three races, be able to walk all three races at wine and die and finish those. And then when we get back home here, then maybe we know maybe, then we will see if we can work more running into the program. I'm excited. Things are going well. Caution runners, change of topic ahead. And so now I turn to my friends and I ask, what would Alicia do?

SPEAKER_06: 12:05

So we're getting higher in the mileage. Um, I mean, we're almost to one and dine, so the mileage is high, and we're getting up there for Marathon Weekend for those of us um who are doing those longer distances, or even if you're doing one of the shorter distances, they're they're working their way up. So I wanted to talk this week about what you guys all do for recovery. What's your favorite stretch or um item that you may use to help with your recovery? Because um, that's one of the things that I preach to my clients, is just as important as the training, is to do the recovery. Um, so I'm curious. What are your guys's?

SPEAKER_09: 12:42

So it's a good thing we record these episodes out of order.

SPEAKER_08: 12:45

Uh, so that way Coach uh doesn't hear what I have to say, although he will probably be listening to this episode anyway.

SPEAKER_07: 12:50

He'll hear it, right? He'll hear it.

SPEAKER_08: 12:51

Uh to be honest, I don't do any type of specific movements. Like I only use my uh the the Jeff Galloway endorsed BFF if I'm like really, really struggling in an area. The big thing that I do for recovery, and I learned this through our friend Kristen over at uh Run for Mama, is it's always really important to get a decent amount of protein in your body post-run. So I have been very cognizant of that that when I get in from any type of run that I am consuming some type of protein most of the time, that is uh via some type of protein shake. But the new thing that I discovered, and I I don't have a bottle in front of me, so I can't give you the brand name, but my wife found this at Target a couple of months ago. It is a protein water that has electrolytes in it. Uh, it gives you oh, so one full bottle, it has 20 grams of protein in it. What? And I like I it kind of is like a Gatorade, but not it doesn't have the same exact taste, but they they do offer it in various flavors. And you know, so sometimes I'll I'll do that and a protein shake, or at least you know, even after a lift or something like that, I'll grab one of these protein electrolyte drinks, and that it's been really uh successful for me.

SPEAKER_10: 14:18

The one thing I usually do after my my my my my my runs for recovery is I walk. I that's a great one. I do not stop dead in my tracks and go, okay, boom. I I try to walk at least, you know, not a mile, but you know, like uh like you know, a couple hundred feet back and like like like like maybe like five minutes afterward just to kind of you know let the heart rate slow down so I'm not like dropping from you know 160 down to like 70 in like 10 seconds and causing other problems. Then when I get home, like I said, I I drink an electrolyte drink just to kind of refill the uh things and some some my my go-to cheat is uh bag of chips because you know what you need that salt.

SPEAKER_04: 15:09

Yeah, see uh you guys, you guys should be running coaches because I I'm I probably shouldn't. I do a lot of things I shouldn't do. Um but if it's like okay, for example, if it's like a really, really long run, like, oh my gosh, let's celebrate. I made it to 20 miles for this run, it's getting close, or it's my last big run before a race. Yeah, John, you have chips. I eat a whole thing of pizza.

SPEAKER_07: 15:37

I will I can't I can't picture that, Jack.

SPEAKER_04: 15:41

Oh gosh, yeah. I love the um the red baron um pepperoni pizza.

SPEAKER_07: 15:46

That's oh you make it in the you pop it in the oven, huh?

SPEAKER_04: 15:49

Oh, yeah, get it in 16 minutes. I mean, technically speaking, I'm getting in a lot of protein. But uh yeah.

SPEAKER_10: 15:58

No, the old saying, Jack. No, any pizza any pizza, any pizza's a personal pizza if you try hard enough. There you go.

SPEAKER_07: 16:09

That that's an old saying, John.

SPEAKER_10: 16:11

Yeah.

SPEAKER_07: 16:12

Oh, I missed that one. And I'm an old guy. They didn't have pizza back then. Yes, by golly, we did. Um Alicia, people have talked about a bunch of things, uh, hitting the electrolytes. Because I'm walking, and now I walk at a pretty good pace, so I do expend a fair amount of energy. Uh when I get back, hit the electrolytes, rehydrate. A lot of times I'll take my dog for a walk. Long uh after that, after long runs, 12 miles or so, I have uh the pneumatic boots, the squeezy boots.

SPEAKER_06: 16:49

Yes.

SPEAKER_07: 16:49

Oh, and I really do like those for recovery. They're quite helpful.

SPEAKER_06: 16:53

Those are great, especially for when you're doing multiple days in a row. Those were really awesome.

SPEAKER_07: 16:57

They'll help you recover. Yep.

SPEAKER_05: 16:59

So I'm not um doing long runs right now, but uh when I was doing recovery, um, as soon as I would get in from my long run, I would lay on the floor and put my feet in the air against the wall for like, I don't know, yeah. That's a technique um and just sit there and usually drink a bottle of water while I was laying there.

SPEAKER_07: 17:25

No, that's a challenge. That's a skill, Lexi. That's a skill. Flat on your back, drinking a bott. I'm impressed.

SPEAKER_04: 17:33

I should probably do that, but with pizza.

SPEAKER_07: 17:37

Is that a new YouTube video, Jack? I'm walking.

SPEAKER_04: 17:41

If my hips get better, I have a challenge for myself, and you guys will be the ones to witness it on YouTube.

SPEAKER_06: 17:49

So my biggest one is the protein, like you said, Greg, making sure you get protein. And then I always do an Epsom salt bath, and I know baths aren't everybody's friend, or they may not have that. So doing the Dr. Teals um magnesium lotion, if I can't um get into an Epsom salt bath is another one. But I think that we talked about a lot of great ones. And just a reminder to our friends that recovery is is just as important as getting those miles. Absolutely.

SPEAKER_07: 18:16

So, what would Alicia do?

SPEAKER_11: 18:18

She'd recover. Caution runners, the topic is about to change right now.

SPEAKER_07: 18:25

Hey, friends, we've got a bunch of news from Run Disney this week. We saw the marathon medals be revealed. And as typically happens when we get a medal reveal, I turn to my friends and say, What would Alicia do? What what'd you think? They're nice. That's Bob's line. Come on, John.

SPEAKER_10: 18:49

They're nicer than what Bob usually says.

SPEAKER_07: 18:52

Yeah, you know what? They are. They are. I I was going to give my required, eh, they're okay. But these are maybe, and I'm of the opinion that they usually look better in real life than they do in the photos. But I think the photos, they look spectacular. And I am really impressed with them. And the one thing I like, and you guys may have seen something different, I think they concentrated on the metals, and I don't think we have any spinners or twirlers or bobbleheads or any. I think they're just nice metals, and I think that's terrific. I think the colors really pop on them.

SPEAKER_04: 19:36

If I can be the devil's advocate on this one, um I just can see those metals chipping so bad.

SPEAKER_05: 19:45

Oh no, um, in one of the promotional photos, it was chipped. Oh, see, there's a lot of things. I was gonna mention that. Um, in one of in, I don't remember which one it was, but the two of the 2024 was chipped and the 26.3 that was chipped, and then there was part of like the book that was chipped.

SPEAKER_04: 20:06

Yeah. And and I'll and I'll say this. I I think the idea is wonderful. I'm might not be the I hate saying this, I might not be the hugest fan of the medals this year. I think it is again, I think it's a wonderful idea. I love reading. I think the 10K medal is probably my favorite out of all of them. But the other ones, I'm just they're good. But I think there's been some other years that I probably like a little bit more.

SPEAKER_07: 20:35

All right.

SPEAKER_04: 20:36

Sorry.

SPEAKER_07: 20:37

Finally got medals I like, and Jack doesn't like them. Go ahead.

SPEAKER_04: 20:40

Well, you always say they're just okay.

SPEAKER_06: 20:44

I mean, they're great medals, don't get me wrong. Um I honestly wish they weren't so detailed, and I know that a lot of people are really excited that they're so detailed. Um I feel like there is kind of a lot going on. I I'm a very big reader. I read every single day. I love reading, so I love the concept of it. Um, and I do think, like you said, Bob, that they'll be even better in person. But um I don't know. They're it I don't dislike them, but they're not my favoriteist medal. Yeah. However, and I'm not receiving the dopey one, but I do think that for our friends that are doing Dopey, I do think that's a pretty epic medal to receive. Um, and it's like he's dancing on the book and like a chapter closed, and I think it's just a great sentiment to the weekend. So I do I do like that one.

SPEAKER_08: 21:38

I'm gonna echo a lot of similar comments to to what everyone's been saying is I think from a cohesive set for in terms of marathon weekend, this is the best that Run Disney has put out since. And I think when we talked about this on the listener question show years and years ago, I think we were all in like absolute 100% agreement. The 50th anniversary medal set for marathon weekend, that was I think 20 marathon weekend 22. Like we we all love that one, and I think that still remains the benchmark. Yeah, they were okay. They were okay. Uh so I I think this is a really, really strong set. I don't know if it if this set surpasses them. Uh, but Bob, I do agree with you. I like the fact that they were very smart in terms of not putting out an Instagram reel uh showing if there is movement to these, and you know, and maybe they are focusing on more of those static things. I feel like there's a few opportunities. Like if you if you look at at because I think like there was two different sets of pictures, and you can tell that like the there's like little Mickeys are all in different spots. Right. So I wouldn't be shocked if like those little tiny Mickeys do spin around, but you know, at least it it seems like that like the main characters themselves you know are are pretty stationary, and and I'm glad to see that. Now, for me personally, though, the only medal I'll be receiving during this weekend is the half marathon. And to me, I'm just not jiving with it. Um, because clearly I read romance novels every single day, and you know, so it's I knew it!

SPEAKER_04: 23:22

Bridgerton! Uh yeah.

SPEAKER_08: 23:25

Yeah, so so that one is it is not really, really speaking to me. And I remember when when they came out, we did one of those things on our Instagram stories where you could do like the slider to like to get like the average answer. And when I was looking at that the other day, the half marathon medal was the I mean it everyone majority liked them, but out of the out of the six, that one was like the lowest rated one per se. Um, but no, Jack, I'm right there with you. I think that the 10k one looks awesome. Uh, I think marathon looks awesome, and and even the 5k, I you know, this has been really cool the last couple of years. I think Run Disney has put a lot of thought and care into their 5k medals because you know, to you know, to some people, completing a 5k is their version of a marathon. And I feel like that should get set celebrated in terms of a medal set just as equally as a uh a marathon, a goofy, or a dopey. So no, but overall, I think they did a very, very nice job with them. I'm very excited that a lot of people are thrilled with them as a cohesive set and individually as well.

SPEAKER_05: 24:32

I'm just gonna say I think of them, I mean, I'm not getting any of them, but um I think the marathon is probably my favorite as far as like the actual design of it. But yeah, I agree with you, Greg. The half marathon one, which would probably be the one that I would get if I was running the weekend. Uh yeah.

SPEAKER_08: 24:54

I remember my hot take when we did this discussion when just the artwork came out, is to me, it was very, very of a similar style to that of that Valentine's Day virtual run. And I felt like they were just way too similar to one another. And I thought the the creative juices could have could have gone a little bit further in terms of you know taking the idea of romance novels and translating that into the race weekend.

SPEAKER_04: 25:25

Yeah, I agree. And then I guess kind of my last personal thought about it. I do miss just simplistic metals. I think there's like a I don't know if the right right word is like grandeur or like it just it's just screams. Oh, you like it.

SPEAKER_07: 25:44

No, you like it, yeah.

SPEAKER_04: 25:45

Like, and I I guess like Disney has a way of always trying to up it every year. And I really do miss the simplistic metals, but if they were wanting to make it a little bit more unique, it would have been really cool to open the metal like a book. Since that's the whole and you can you can have it open in so many different ways, right? Like they had the passport, the one year for oh yeah, or like dopey um 2025. I mean it opened up like a vault kind of to you. Right. So I kind of would have thought they would have been doing something like that instead of having the characters technically jumping out of the pages, I guess that's what they're trying to do. But it would have been cool to have that as like a dopey medal or something.

SPEAKER_07: 26:32

But here's you know, I uh here's the thing on those, Jack. Alicia, you've got that one, I've got that with two south. It was 17 or 18, I think. 17. Yeah. When's the last time you opened it?

SPEAKER_02: 26:45

Um never.

SPEAKER_07: 26:47

Probably 2017. Yeah. Okay.

SPEAKER_05: 26:51

Yeah, the Expedition Everest opened as well, and I have not opened it.

SPEAKER_10: 26:54

Well, that that one was really interesting because half the metals came broken. That's true. All the uh all like yours was broken, wasn't it, Lexi?

SPEAKER_05: 27:04

When you got it, I had to trade it out.

SPEAKER_10: 27:06

Yeah, the the the compass needle was all sitting on the bottom of them. So the more complex you make them, the more chance of a of a broken metal.

SPEAKER_04: 27:17

And I will say that that Figment Challenge metal from 2023 where it had the little light bulb that turns on. So I just tried to turn mine on. I only tried it once, I've only turned it on once, and it still doesn't work.

SPEAKER_08: 27:32

Right.

SPEAKER_07: 27:33

Right. Mine doesn't either.

SPEAKER_08: 27:35

The one thing I didn't notice, and I I noticed this commentary on Instagram uh, you know, the other day, but I I I can't remember who said, so I apologize. I can't give the full uh credit there, but someone was doing some sleuthing. Remember how a couple of weeks ago everyone was freaking out because there was that pin convention at Coronado Springs, and they had some of the Marathon Weekend pins there, and uh apparently what those pins look like are 100% replicas to what the metals themselves look like. So we'll be interested to see if what came first the the metal replica pins or these metals, and maybe that had something to do with uh a delay in why it took so long, you know, it took until October to get the the marathon weekend metal release as when it typically occurs in September. So that was an interesting thing that people caught on to, but again, I I didn't do enough internet sleuthing to be able to do a one-to-one comparison.

SPEAKER_06: 28:40

I believe that the pins came first because from what I read, those come out and they release them, and it's just like the pre-versions. Um, and then the medals came out.

SPEAKER_11: 28:52

Gotcha. Okay.

SPEAKER_07: 28:53

Well, here's the thing, guys, and I say this a lot, I say this almost every year. Those medals, regardless of what you think of them, look great when they're hanging around your neck because you've accomplished it, you've earned them, and there you go. That's our take on the marathon medals. Caution runners, change of topic ahead. We haven't talked with our buddy coach Chris Twiggs on this podcast in quite a while, and it's just about daggum time we had him back. So I guess it's just good luck that he showed up when I opened up my program tonight. And there he is. This is a great time. Chris, welcome back. It's good to see you.

SPEAKER_02: 29:38

Oh, thank you so much. It's always a pleasure to be here with you folks.

SPEAKER_07: 29:41

It's fun. Well, we'll have a fun evening. Oh, hey, golly, the season. I know we we share stories on Tuesday mornings of uh who's more excited about the season starting. You know, it's like Christmas to me. It is the season starting back up. So we'll we'll tackle a little bit of that this evening. We'll get into that. We'll get into some training stuff. And I think we'll just have a good time. How many times have you been here, Chris? Is this six now? I don't know.

SPEAKER_02: 30:08

Um I was promised a jacket and uh, you know. The lost. Yeah. Bathrobe. What is it that I get? No, I I really don't know. I but I will tell you that I do, especially at the Disney races, I I have people all the time tell me that they've heard me on the Rise and Rod podcast. And it's a it's a thrill to know that people are listening to you folks, because it is a fine podcast. And it's also nice to know that if they've heard me, then they've probably also heard Jeff and they've probably been giving some some good coaching advice and and they're getting excited about some fun events. Oh, yeah.

SPEAKER_07: 30:48

Well, I I'm excited about seeing them. But let's hey, let's kick since we're talking about how many. Chris, you've been running at Run Disney since before it was Run Disney. You did the very first marathon back in what was that, 1943? No?

SPEAKER_02: 31:06

When was that? Yeah, right after we got home from fighting the big war. Yeah. We uh were on leave, right? Yeah. 1994 was the first uh Walt Disney World marathon. Yeah, so this is six years old.

SPEAKER_07: 31:22

Yeah, that's cool. This is number 32, right?

SPEAKER_02: 31:26

Well, I mean, I guess it's really 33-ish, right? Um, because it would be the 33rd running, the 33rd running, because it happened in 94. Yeah, but we missed it. And then 95 would be the one. But yeah, but we ran it virtually, and I think it counts. I don't know.

SPEAKER_07: 31:46

Well, I know they didn't, I know they kept your perfect status. Everybody's perfect status stayed through. I don't remember running one virtually, but nevertheless.

SPEAKER_02: 31:53

Yeah. 23, I'm looking at the banner that they gave us, and in 2023, I think is when that looks like the banner that they used to celebrate the 30th. So that would mean 24 was 31. So, yeah, they're counting this as 33.

SPEAKER_07: 32:10

Outstanding. But in all that time, uh, how many years now have you been with the Galloway team and at the booth there in the expo and greeting all of our friends as they come by?

SPEAKER_02: 32:24

Yeah, that's a that's a really good question. I started working full-time. I I had worked part-time for Jeff on various projects, and then I then I was a local program director after that. Uh, but I started working for Jeff Galloway full-time the summer of uh 2010. And Jeff was still coming. Jeff at that point was still perfect in the marathon, and he was coming to every race weekend, and we had a booth and all like that. But we were not the official pacers for the Disney races yet at that time. Okay. Um, Cliff Bar were the pacers, and they were the ones that they paced most of the races that were out there. Um, Cliff did. There's a really sometime when we got time, I'll tell you the whole history of pacing in in the US. And um, but Cliff Bar plays an important role in that. And it was probably maybe a year or two later, so 2011 or 2012, is when the contract changed for Jeff, and the pace teams became a part of that. And at that time, we had someone else, a guy named Dan Ellathorpe, who managed our booth for us. And so I didn't spend as much time in the booth as I do now. I would come by and and see people, and uh, we'd spend time in it as a pacer, but we had somebody else that was actually managing the booth. And then Dan retired maybe five years ago, uh, something like that. And uh, and that's when I started doing the full-time in setting up the booth, being in the booth most of the time, breaking it down at the end of each weekend. So, yeah, so somewhere around the same time. Well, no, I was gonna say around the same time that we started uh customized, but that's not true because Dan was still working with us the first couple of years of that. So it would have been around 2019 or 20, right before COVID. I'm sure it was right before COVID is when all that happened.

SPEAKER_07: 34:29

Well, there you go, friends. So now you know you can go see Chris at the booth. When you go to see Jeff, stop by see Chris too. It's a lot of fun. I promise. Please, yeah.

SPEAKER_08: 34:39

Yeah. All right, coach. Usually, whenever we have you here, we're always talking training. But you know, a lot of the times, you know, you're giving advice to our listeners. I want to talk a little bit about your training, specifically a photo that you put up on uh social media uh this past week of you running a magic mile in a kilt. Uh number one, how did that go? Uh number two, why? And three, next time could you run a mile or magic mile in cowboy boots as if you're going to a honky tonk?

SPEAKER_02: 35:14

So, so this was not one of the questions that I was told to expect. Um I'll I'll share that. So the I'll I'll I'll I'll back into the answer to those questions. I'll start with the last one. No, I'm not doing a magic mile in cowboy boots. That's not gonna happen. Um, although I did buy a pair of boots for the Mickey's Not So Scary Halloween. I went as Woody, and the boots that I bought were remarkably comfortable. I think I almost could run in them, but I won't because it would not be good for me. Um how did it go running the magic mile in the kilt? It went pretty well. I mean, I was happy. I was happy with my time, all things considered. And uh, why was I wearing a kilt? So we for all of the all of the Disney races, we try to dress as a team. We have our Galloway singlets that we wear or short sleeve shirts that we wear that have pacer on the front with our logo, and they have run walk pacer on the back and all those things. The exception to that is Wine and Dine weekend. And I don't know when this started, but it's been several years ago that our pacers started uh asking if we could, rather than dressing as a pace team, if each pace couple could represent a different country in the world showcase.

SPEAKER_15: 36:44

Oh, yeah.

SPEAKER_02: 36:45

And so I have run as a pacer for wine and dine, I have run in Lederhosen. Last year I ran in uh uh Greg Creel and I. You can't, this is an audio podcast, but I ran uh including this Fez uh as Morocco and this is very sharp, a very sharp looking fez, my friends. You can't see it. It's a great and it and and you can see it as PACER.

SPEAKER_07: 37:13

Where did you get that?

SPEAKER_02: 37:15

Oh, you can get anything on Etsy. Ah, that's true. Yeah, good. I mean, some amazing people on Etsy that can put that stuff together. So, and uh so this year I am going to be running. Uh, my partner is uh his name is Hamish, and uh he wants to run uh as Scotland, and so he has he picked out a kilt for me to wear. And so I I had to find out can I actually run in this thing? Nothing new on race day, nothing new on race day. Yeah. Oh, and my gosh, I mean, please, please, even now for the 5Ks, and I've heard you talk, Bob, about you know, Groot. Thankfully, that was just a 5K. But yeah, for for you folks that are gonna wear costumes, especially for the half marathon, please wear the important parts of it uh out, you know, on some sort of a run to make sure that it's not gonna rub you the wrong way or or whatever. So um, so yeah, I will be running in a kilt. I I reserve the um I reserve the right to toss that sucker at about five miles if it if it has added five pounds to my uh to my outfit, because if it's hot, it's not like it's a technical fabric kilt or anything.

SPEAKER_04: 38:30

So if it rains why.

SPEAKER_02: 38:32

Yeah, oh, or if it rains, yeah. Um, but that was uh so that's why. And so when people show up for wine and dine, you can expect to see all sorts of really cool outfits that the different uh pace couples have put together for their um for their for the pacers. Pacers, yeah. Awesome. We'll still have Runwalk Pacer on our backs, we'll still be carrying the flags. You'll know who we are. No bagpipes. Uh, I hope not. Who knows? If Hamos shows up with bagpipes, I am going to be in trouble. Um, I have a friend though, uh, who is a hard rocker and is uh has done several hundred milers, and he has a tradition. He he does these ultras in a kilt, and he has a tradition of having somebody hand him his bagpipes about half a mile before the finish, and he plays bagpipes coming into the finish line of these hundred-mile races.

SPEAKER_04: 39:28

Um I love that.

SPEAKER_02: 39:30

Yeah, it's uh it's I can't imagine having the air in my lungs tell me to do something like that. But yeah.

SPEAKER_08: 39:37

Pretty neat. All right. Well, well, let's get into the actual training question. So but thank you for going on a very, very deep dive on that course. I really appreciate it. You asked, and hopefully, we'll make it our episode artwork for this week. But okay. We, you know, you you mentioned wine and dine. There's a lot of races right now where a lot of our friends have been training for and they're in the final stretch, whether again, wine and dine, marine corps, hopefully it does uh still happen. We have Chicago upcoming this weekend. What should runners be focusing on in these last few weeks of their training cycle for those particular races?

SPEAKER_02: 40:13

I'm I I want people to show up to the races feeling like caged animals ready to escape. Uh we you you shouldn't be tired, you shouldn't be um, you shouldn't be worn out, you shouldn't be beaten down from the training. You may have felt that way at different points, but this close, we should we're into the bubble wrap zone, right? We're full on into taper. You are running just barely enough to keep yourself from going stir crazy. Um this is just the, you know, if you live with another human being, you're running just so that that human being feels safe and knows that you're not going to explode because you haven't been running. But but you do want to show up on race day feeling like I'm ready to, I'm just ready to tear a hole in the universe. Um, so that's what we want. We we don't want anybody tired. So training is over. Uh seriously, at this point, we're close enough. Training is over. You are just cruising in, uh, running just enough to make sure that um that you're not going stir crazy. It's not a bad time to take your costume out. It's not too late. Take your costume out and try out the important parts of it. Shoes for crying out loud. If you haven't run in the shoes that you're gonna run in on race day, I don't care how cute they are, you need to run a couple of miles in them to make sure they're not gonna rub you the wrong way. Literally, rubbing you the wrong way is what and so those are the only things that are left to do, but training is done.

SPEAKER_10: 41:43

Training's done, but what are some of the biggest mistakes training-wise that you've seen runners do as the race day approaches?

SPEAKER_02: 41:51

Going out and trying to get in that one last long run or that one last bit of speed work. Uh that's that's not what we want, right? Uh, I understand where that comes from, but there are some, there are some really uh big, big mistakes that people have made on the world stage because they did a hard workout or a long run too close to race day. Uh, it makes sense. You are in great shape. You've been training hard for this event, and so you you feel like I just want to run. I just feel like I'm I'm it feels so good to run. It feels so good to get out there, but but you really do need to hold yourself back. That's kind of the biggest mistake. Um, and then as you get to the day or so before, the mistakes are things like walking around too much on the day or two before the race. And and Lord knows that's easy to do at the Disney races, right? Um, or eating strange things or new things. Uh, you know, the day before the half marathon is not the day to find out whether your body really tolerates Indian food. Um or you know, or whether, you know, your body or whatever. Um, you know, hey. Yes, you make it once. Oh yeah. Yeah, exactly. Whether I mean any type of right, hey, yeah, I'll I'll try that. I'll take the hot sauce challenge the day before the thing. Yeah. So those sorts of mistakes uh I have seen people make, and I've made some similar sorts of mistakes. So it's you want to be, you want to be boring, you want to be lazy for the couple of days before, and then it'll pay off afterwards, and then celebrate.

SPEAKER_07: 43:31

Thanks. I got a question uh in the Facebook group that I promised friends I would ask, and they talk about you know, when we have the multiple training days, we are walking one day and then run walking the next. On that walk day, I is it possible to walk too slowly?

SPEAKER_02: 43:51

I would like to challenge people to try. I I would like to challenge people to try to walk too slowly. I know you really you can't walk too slowly. You're just out there walking. Now, when you are doing your run walk, it's important that you, especially during a race, it's important that that walk be purposeful, right? That you be paying attention, be mindful about your walking pace. But when you are getting in those extra walks for those challenge weekends, then no, it you absolutely you can't go too slow. The slower you go, the faster you recover, uh, the less impact that has on you the next day. But you're still getting that endurance that's built up. You're still getting that uh your body is getting accustomed to the back-to-back efforts, and especially if you're doing them at the same time each day, especially if you do it first thing in the morning. I'm not saying get out there at 5 a.m. three days in a row or four days in a row. But if you had been doing that during your practice weekends, then yeah, it's nothing new on race day.

SPEAKER_07: 44:54

If you really want to practice, you get out there at 4 a.m. and stand there till six. But we're not we're not advocating that.

SPEAKER_02: 45:02

That's a good way. That's a good way for the neighbors to call a police on.

SPEAKER_07: 45:06

I don't need that.

SPEAKER_02: 45:07

Yeah, or paramedics to check on you or something.

SPEAKER_06: 45:11

So, Chris, I think this next question is more maybe for marathon weekend or races coming up as wine and dine's getting pretty close. But how should runners adjust their training if they're feeling a little bit behind in their schedule right now?

SPEAKER_02: 45:23

Well, there are a couple of good ways. And I know the the there are a lot of people I know who are going from wine and dine to marathon weekend. And there's typically a long run either right before wine and dine or right after wine and dine. And if people are nervous or maybe they haven't done that long run yet, and now it's too close to wine and dine to throw it in. You can make up the difference in the distance on that next long run with walking. So let's say, for example, you have a 23 miler on the schedule that is the marathon schedule, and it comes a week or two after wine and dine. Well, you'll done 13. If you're doing the half marathon at wine and dine, you'll done 13. 13, 26 minus 13 is 10, got to make up 10 miles. Here's a good idea. Why don't you do another 13 mile run walk, but start at five miles from your house? So walk five miles, do your 13-mile run walk, and then walk five miles home. Your body will have only experienced pounding during the run portions of those 13, but your body also will have accumulated 23 miles worth of endurance. Um, and that's that's the easiest way to make to make it up or to get caught up without having to squeeze in extra runs between now and wine and dine, if that's what you've got going on, or if you know, or if you're just kind of a little bit behind your schedule on training for that marathon.

SPEAKER_10: 46:56

Okay, let's talk about pacing. What's the best way for a runner to plan their run walk intervals for a Disney race?

SPEAKER_02: 47:05

So if you are going to run with a pace group, the pacers are always going to use the run-walk interval that corresponds to their average pace that you see on Jeff Galloway's chart. So we've got a chart on our magic mile page below the magic mile calculator and its ranges. And so, for example, if the pace group is going to be going between nine and a half minutes per mile and 10 minutes and 45 seconds per mile, that pace group is going to be using 90-30. And so you can just look at the chart, see what the pace range is, uh, and how it matches up with what you want to average, and know that the pacers going that pace will use that ratio. That's great if you're going to run with a pace group, because we know that the pace groups are going to use the ratio that works best for most people. That's what that chart is based on. But we also know that no one listening to this podcast is most people. None of the hosts here are most people. Oh, not even close. No one that I coach is most people. And so, what I encourage people to do on your shorter runs when you have the opportunity, do some miles at your predicted race pace and try different run-walk ratios. So try that 90-30 and see how that feels, because we know that's going to feel best for most people. But then do another mile and try at 7530 or try it at 6030 or try it at two-minute run, 30-second walk, or whatever, and figure out over the course of several runs what ratio is that sweet spot for me. And if you're going to run with a pace group, it's nice to match up the ratio the pace group's going to use because there's a lot of energy that comes from sticking with that pace group, but you're not always going to be with a pace group. And you may not be doing a Disney race. You may be, there may be people listening to this that are going to run some other running room, running Chicago, running a lot of different races. And so if you're not going to run with a pace group or the pacers that are in your area are not using run walk, it's nice if you have tried it out and you know what ratio is your best ratio for the pace you're going to go.

SPEAKER_07: 49:19

Now, one of the things that was consistent in all of that you spoke of is that we're always doing the 30-second walk. Yes. So you could shorten that, but we don't want to lengthen it. Is that basically correct?

SPEAKER_02: 49:32

It is. That is basically correct. And I know some people that like to use a 40-20, 40-second run, 20-second walk. Um, my son has had some, has had has run several marathons under three hours using a four-minute run, 15-second walk. And years ago, I did a few marathons using a 15 or a 20-second walk. Uh, it's hard to catch your, it's hard to catch your breath. It's hard to recover fully during such a short interval. And so you pay for it in your recovery after the race. But if you are on pace to hit a goal, then go for it. Uh, but when that walk break gets gets longer than 30 seconds, and Bob, I'm really glad that you brought that up. When the walk break gets longer than 30 seconds, we find that people tend to slow down significantly during that walk break. And um, especially as the run gets longer, mile 10 of the half marathon, mile 15 to 20 of the marathon, that walk break gets slower and slower. 30-second walk break, we don't tend to see that very much, but you get up to a minute walk break, which a lot of people used to use, we see a significant slowdown in that pace. You used to walk at 15 minutes pace during 15 minute per mile pace for those walk breaks. And now at 15 or 20 miles, you're walking at 19 or 20 minute pace. Wow. And the only way to make up for it if you're trying to run in even splits, the only way to stay on pace is to run faster during the run portion, yeah, which makes you tired. And so you walk even slower. So um, yeah, the 30-second walk break, that's where it's at.

SPEAKER_15: 51:05

Yeah.

SPEAKER_02: 51:06

Okay. Thanks.

SPEAKER_05: 51:07

So, Chris, you mentioned um a little bit just now about your energy levels towards the end of the race. So, what are your tips about managing your energy over multiple race days? Um, since we have, you know, the wine and dine challenge or marathon weekend with Dopey or, you know, the other challenges.

SPEAKER_02: 51:28

You have to be patient. You have to tell yourself that the fun comes after the last race. There's fun during the race, there are pictures during the race, but you kind of have to deny yourself some of those walking through the parks, uh, skip the fireworks in the Magic Kingdom on Thursday night and Friday night and Saturday night for sure. Uh just being being patient, keeping your sights on what what you're trying to accomplish with that, which is to be strong on that last day. That's that's what it's all about. I will I will confess something here, which is that the only multi-day event that I only Disney, I've done a couple of other multi-day events, but the only Disney multi-day event I have done personally was the inaugural Goofy. Uh, the first time they did Goofy, I really wanted that Donald Duck medal. All right. And the only way to get it before, because they used to run the half marathon with the marathon. Yeah. All started together, and then the half stopped at the Magic Kingdom, and the rest of us kept going. And so I wanted that Donald Duck medal. And so I signed up for the goofy, not for the goofy medal, which is nice, but I wanted that Donald Duck medal. So that's the only multi-day that I have done at Disney so far.

SPEAKER_07: 52:54

Is that changing this year?

SPEAKER_02: 52:56

I am doing, I am doing Dopey this year for the first time. So I have been relying on the on what I've learned from Jeff Galloway and what how he has coached people through these multi-day events and what I've done with with my clients so far. But I am actually going to be putting my my rest. I would say my money where my mouth is, but it's way more about putting my my lack of sleep and fatigue where my mouth is in January and doing dopey. And what I will be doing is getting up early, doing the uh doing the race, going back to the room, taking a short nap when I can, uh using my compression boots uh afterwards. And then I'll be spending the rest of the day in the expo booth. At the booth, which is not something I recommend everybody do. But um, but I may uh Jeff has a big chair there that he gets to sit in during uh during the expo. And so I may now and then shove him out of his chair so that I can You can't do that. Yeah, yeah. So but but that's uh that's the main thing is to save your yeah, save your energy for the last the last day and do that by sitting as much as you can, resting as much as you can. You still want to walk some after the events each day to get that lactic acid out, but it's just you know, let your family go off and have fun, and that's that or you know, your friends or whatever, and that leaves the bed in the hotel room nice and quiet for you to take a nap.

SPEAKER_07: 54:29

I I'll never forget asking Jeff for personal advice on my first dope back in 2019. And he looked me now and he put his hand on my shoulder, which if you can picture that, it was kind of but I bet he gave me different advice than he gave you. He said, Bob, walk the half marathon. You can run the 10K a little bit, but walk the half. Did did uh did Jeff tell you to walk the half, Chris?

SPEAKER_02: 54:54

He did.

SPEAKER_07: 54:55

He did.

SPEAKER_02: 54:55

I told me to walk the half. Um and which I think I think is good advice. And actually, what I'm going to be doing uh for the half at Dopey, I'm going to be pacing the three and a I'm gonna be pacing the three and a half hour half marathon. So I will be in the back. Yep, it's it guarantees, it guarantees that I won't go too fast, right? I'm I'm forcing myself to go to go at balloon lady pace. Very wise. And um, yeah, so that's what I'll be doing. And hopefully there'll be a I know, I hopefully, I know because I've seen the pictures, they're gonna be a whole bunch of people back there with me.

SPEAKER_04: 55:31

Are you gonna be pacing the marathon as well? Or just the half this time?

SPEAKER_02: 55:35

I will not be pacing the marathon. Um I paced I paced the Disney marathon a few times, but then at the at the 25th, was it the 25th? I believe, yeah, the 25th Walt Disney World Marathon, they surprised all of the streakers, all the perfect marathoners, uh, by telling us that as long as we kept our streak, we no longer have to pay for the event. There you go. Uh so since I get a free entry, I don't take up, I don't want to take up a pacer spot. And so I will be um I will be just having fun and hanging out. And I think, I think I'm actually gonna try to ride Everest during the marathon. I've never done that. I've never done it. So why not, you know, why not this time? And so yeah, but that's I won't be uh I will not be pacing the marathon this time.

SPEAKER_04: 56:31

So okay, so now we're talking about having to conserve our energy and really um working out that kind of area, but how should runners approach the early start times? Because it's not like any other race weekend, it's really early to wake up, and then the long pre-race waits in the corrals at Disney races.

SPEAKER_02: 56:50

It's so hard, right? I have on my standard race morning instructions for my runners, I have this warm-up routine that I that I put on those races. And it's absolutely worthless for the Disney races because you're standing in the corral for so long. There's just there's no way to do a warm-up. There really is not a way to do the warm-up. And so the best thing you can do is get out there, get in your corral. If it's gonna be cold, which it probably won't be for this marathon, yeah, but marathon weekend, it's usually cold. But you know, but and so if it's gonna be cold, you bring a blanket or something. Um, it's still not a bad idea. And but just hang out, chat with people. Earplugs, bring earplugs because you may be right next to a speaker, and trying to be nice and relaxed before a race, and you've got a speaker that is blaring right next to you is no fun. So I always put in earplugs and um and just try to chill. Bring something to drink. You're not, I mean, not alcoholic, but bring, you know, bring your sports drink or whatever, uh, your coffee if you need it, and then use the first mile or two of the race as your warm-up. Now, if it's if it's a multi-day and it's the 5K, 10K, or even a half marathon for Dopey, then you should be walking at least the first part of it. And so you're not really worried about warming up, you're just walking. But if it's the last race of the weekend, then start off at a slower pace than what you want to average, take more frequent walk breaks, and then once you get through the initial 5K or so, you can start settling into the pace you want to average during the race.

SPEAKER_08: 58:40

All right, Chris, let's keep it up with the theme of expectations here. How can a runner adjust their expectations and pacing for that matter for races? If not only do they have a running plan of completing the race, but also being able to see lots of characters and do lots of photos.

SPEAKER_02: 59:01

Yeah. So I I'll have people sometimes who tell me that they don't have a particular time goal for a race, and then they notice that I've got them doing a 17-mile long run before a half marathon, or I've got them doing speed work. And I've had people ask, well, why do you well, because you told me you wanted to stop for characters and you told me that you wanted to, you know, to hit the the you wanted to get to the um the castle uh on uh at Princess, you want to get to the castle while it's still dark, and you know, all these things, all these goals that you have, or you want to ride Everest. And so you need to have foot speed for that. And so it starts with training. It starts with training to go faster than you need to go so that you'll have those bursts of speed when you when you need to call on them. And the other thing that you really I think is important to practice is keeping your head on a swivel. If you're going to be stopping for characters. Or pictures or things like that, you need to be aware of your surroundings. You need to be aware when you're coming up on an athlete with a disability, and you need to make sure you're not cutting them off when you're going over to get that picture taken or for a walk break. You need to be careful that when you're coming out from those spots, that you're not cutting people off when you rejoin traffic. So practicing that sort of thing, being aware of that sort of thing. What it means also, and I know this is hard in training, but it should not be hard during a Disney race. It means running without your headphones. Um, you cannot be aware of your surroundings at during a Disney race, especially in the dark, if you're listening to music, if you're in your head. And I'm sure a lot of us have seen whether it's a wheelchair athlete or someone else kind of trying to get people's attention, trying to get through, trying to get around. And the runner in front can't hear them because they're wearing headphones. And I know people love their um their shocks and I think they're great, but it's not the same. You're still, you're, you're still paying more attention to the music that you're listening to. So it's hard to do that in training, especially if you're running by yourself. I like to listen to music. I like to listen to podcasts or listen to books or things like that when I'm running, especially when I'm by myself. Well, only when I'm by myself. But but when you're in a race, especially a Disney race, you don't need that stuff, right? You've got all the entertainment out there. Three, three things per mile they've got for us to look at or read or watch or listen to. So we shouldn't need that for those things. And so practicing that uh will really help and just being to try to be really aware of your surroundings so that you can not get in anybody's way, but you can maximize the fun that you're having.

SPEAKER_05: 1:01:41

So for someone running their first Disney race, what do you think they should know going in? And what do you think makes the experience special? Like what should they make a point to see or do or you know, remember about their first Disney race?

SPEAKER_02: 1:02:01

It's it's interesting, right? Because my very first marathon was was a Disney race. And I had run a couple of races before that, but like just local 5Ks. I I hadn't raced farther than a 5K when I did that marathon.

SPEAKER_04: 1:02:15

That's wild.

SPEAKER_02: 1:02:16

Yeah, I know, I know. Um, well, there weren't marathons and half marathons every weekend back then either. It was, you know. Yeah, uh, but but I think if some if it's someone that has run races before, one thing they need to know is it's different at Disney, right? It's not except for a very few people in Corral A, it is not about going fast. Don't worry about what your time is going to be. Yes, you want to beat the balloon ladies. We all want to do that, but don't worry about trying to get a proof of time for a future race. Don't worry about trying to um to beat Susie. Just worry about having fun. Just enjoy the heck out of every moment. You are running through the happiest place on earth. You are running past these awesome characters that are out there cheering you on. So I think soak up the experience. Understand that it's less a race and more a celebration of your fitness. The race was to get to the starting line. The race was getting your body in shape to be able to take on the challenge. And now that you're there, this is the victory lap. And celebrate every second of it. I had a couple of marathons and other distance races, especially early in my running, that were so focused on trying to go fast, I could not tell you anything at all that I ran past in those races. First time I ran the Marine Corps marathon, I couldn't have told you a single monument we went by because I was so focused on going fast, I didn't notice it, didn't see it. And that's not the way to run a course that has so much to offer in terms of entertainment, in terms of spectacle. So that's what I would tell people is you're you're here to enjoy and to have fun. It's very different, right? When when I have brought pacers, and I do this for marathon weekend, I bring pacers from around the world who I've met at other events. I've met at the London Marathon or I've met at the Sydney Marathon. And in some cases, they're the pace coordinators for these big races. And I brought them in to pace at Disney because I want them to experience what we're doing, especially to experience the run walk groups. And they are just, they're blown away. It's so different from any other, any other marathon, any other half marathon or 5K or 10K. It's it's so very different. Run Disney runners are so very different from the other sorts of runners that are out there. And they're and they can still be fast and they can still go far and they can still do all these things, but there's something that is in us, all of us that are here and that are listening, that's that's a little bit different. And I I prefer it. I really do.

SPEAKER_07: 1:05:14

I do too. I I recall, and it doesn't apply this weekend, but I had done maybe three or four Run Disney events before I went down Main Street the first time. And uh I was a little bit faster back then. Of course, I couldn't be much slower, but anyway, I was a little bit faster, I was a little bit faster back then, and I'm running down Main Street and about a hundred yards into it, I'm going, what are you doing? What stop? Stop, take pictures, walk, enjoy this. This is spectacular. So, friends, if you're doing this for the first time, take Chris's advice, enjoy it.

SPEAKER_10: 1:05:47

We all get a little nervous or excited at the start of a race. So, what would you recommend to some of our first-time runners to handle that for that race day jitters or excitement?

SPEAKER_02: 1:05:59

Yeah, so excitement is okay, right? Excitement is good. Anybody that's done any performing knows that you should have a little bit of excitement, the butterflies in the stomach and all of that. Um, so that's that's a good thing. If we didn't have that, then what's the point in in doing any of it? Um, just don't let it turn into a full-blown anxiety attack, right? So if you're there and you are hearing the announcers and you're hearing the music and all like that, start talking to the people around you. Um, ask them what brought them there. Ask them uh what they think of their shoes, ask them anything. Get into a conversation, and that's going to help you get out of your own head and relax and realize that you are not the only person who feels like you could have trained harder, or feels like you could have run longer, or feels like you could have um, you know, done other things in terms of your nutrition. Everybody has those those moments along the training cycle. Uh so what matters is you're here now. Enjoy being here now. Don't worry about what you could have done. Be in the moment, talk with the people that are there with you and enjoy. You are going to finish the event. Or you're not. There's there are a few people that won't happen. And you know what? It's not fatal. I tried, you know, I didn't, I had a hundred miler that I tried to do this summer that I didn't finish. I'm I'm still here. You know, I'm okay. I got through it. And so if that happens to you, that happens to you. But the important thing is you got to hear, you got to the starting line. And so celebrate and relax and enjoy and be be with the people that are there around you. I feel so sorry sometimes when I see people that are just completely cocooned and not communicating with anybody because I feel like I feel like they're, they're um, they're lost, you know, they're they're in a crowd full of people, but they're lost. And so to engage with everybody around you, and I'm not saying you have to line dance necessarily, but I'm saying, you know, chit-chat and make friends because you're all you've got a lot in common. You're there at a Disney race. You've got a lot in common with these other people, every single one of them. Absolutely.

SPEAKER_06: 1:08:20

So before they get to the race and maybe have some of those jitters, what are some of the quote unquote rookie mistakes that you see happen at Run Disney races and how can runners avoid them?

SPEAKER_02: 1:08:32

I see a lot of people with with new clothes. I see people buying shoes at the expo that they intend to wear the next day. I see people buying nutrition that they've never used before that they intend to use the next day. Those are definitely rookie mistakes. And you might you might get away with it, but it's a risk, right? It's a risk. Um, so those those are the big things. Um if you are if you are new to racing, I know people that even though they've trained with run walk, they think, well, I'm going to run the first couple of miles to get out of the crowd. Yeah. Well, number one, you probably won't ever get out of the crowd. And and number two, you're just making yourself a lot more tired than you need to early on. And that's going to come back to haunt you later in the race. So, so people starting off too fast or people starting off without walk breaks, um, those those are definitely rookie mistakes, probably mistakes that people only make once, but you hate to see them make those their first race. And then they have um, you know, they have that letdown. Another thing is just setting expectations for their event. I mean, if this is your first, my gosh, first of all, if it's your first race of this distance, we know it's a PR, guaranteed. So why go faster than you need to? You're only going to make it harder to get a PR the next time. So slow down, relax, and enjoy yourself. Um, setting a time goal on your first half marathon or your first 10K or your first whatever, setting a time goal on those is putting limits to your success, limits to what you're gonna call a success. And we shouldn't do that, right? Success should be finishing the event. There's a big success in getting to it. And then the next step in success is finishing it. And and then after you finish the event, then worry about a time goal for the next one. So that's another one that I see. And I think those are the those are kind of the main ones that I see at Disney races. There are other things like not knowing your core, not knowing the course. Um, you should try to know the course as much as you can, but at a Disney race, you know, stick with a pace group and you don't need to worry about it. Um, so in a crowded race, you don't have to to learn those things. So, but I I just I want people to have fun. I want people to finish feeling like, sure, if you feel like, gosh, I could have gone faster. Awesome, good. That's perfect.

SPEAKER_07: 1:11:05

Now that means you want to do another one. That's perfect. Yep, absolutely. I will throw out there for folks who haven't done it. Number one, you're not going to get lost. You'll have somebody to follow. I promise. And number two, Disney is relatively flat. I mean, 95% of that course is perfectly flat. And there are a couple of uh highway ramps that we go up, but they're they are just not that bad at all. This is Florida, it's pretty flat. You don't have any real hills to worry about. Exactly.

SPEAKER_04: 1:11:30

So going back to some history that you that you have with Jeff Galloway and Run Disney, when did you first get involved with Jeff Galloway? And when did you get involved with the Run Disney training programs?

SPEAKER_02: 1:11:42

Oh, okay, sure. So I met Jeff January 1995. Uh, I had bought his book, Galloway's Book on Running. I actually bought it before I ran the Disney Marathon in '94, but I didn't use that book. I used a different book. I just had his on my shelf. Um because I bought his after I'd already started using a training program in another book, and I didn't want to change horses midstream. And but there were some things about the training in that book, that that other book that made me realize that there's got to be a better way. And Jeff's book represented a better way. And so I trained with his book for the 95 Disney Marathon, and he was there giving a talk. And so my wife and I went and we we heard him talk the night before the Disney Marathon, 1995, and he was talking about walk breaks, which we had never done before. But we decided, well, he we used his book to train, and he seemed like a really smart guy in the book. I don't think he's lost his mind talking about walk breaks. We'll we'll try it. And so we tried walk breaks that that marathon. We'd never taken a single walk break in training, but we tried it in that marathon and we had amazing success. I've I've, you know, I've told so many people this story. My wife qualified for Boston the very first time she took walk breaks. Never trained that way. Yeah. But she qualified, she ran a she had run a 415 marathon, and then the first time she took walk breaks, she ran a 338 and qualified for Boston. Yeah, that's insane. Massive PR, massive PR. And so we were sold. We were sold. So what attracted me to Jeff's training was that it was a three-day-a-week training program. And I was working three jobs, newly married, in grad school. So three days a week really appealed to me. And then uh, so that was that was the thing that appealed to me about the training program. And then doing the walk breaks, getting us such great success at the marathon distance that sold us on that. And so later that year, we met Jeff uh again at the Marine Corps Marathon in October of '95. And he had just come out with another new book. And we uh and I was reading through it, and it was kind of it was it was finished, it was published, but it needed work, and he knew it needed work. And so I talked to him about it. We happened to be on the same bus to the airport, and I was an English professor at the time, and I shared some of my thoughts about it. And then so that was so October of 95 is when I first offered to work with Jeff on his books, and then started working with him uh in '96 on some book projects, looking over some things and whatever. And then in '97, he asked me to start a local Galloway program, which I did. So fall of 1997, I started my first local Galloway training program in Greenville, South Carolina. Uh, and then I was teaching at Furman University at the time.

SPEAKER_15: 1:14:50

Yeah.

SPEAKER_02: 1:14:50

And it's a beautiful place to run, great campus. And then I we left Greenville. We moved to the Daytona Beach area, and I started a Galloway program down there. And then we moved there. We moved up closer to Jacksonville, and I started a Galloway training program in Jacksonville. And then I told Jeff, I'm done starting local programs. And um, and then in summer of uh summer of 2010, the national program director, which is what my position was originally called, um, the national program director uh resigned, or she retired rather. Um she she had worked for many, many years for Jeff, and she retired, and Jeff offered me that position. And then that transitioned um from just looking over the local programs, which is what the national director did, uh, that transitioned into putting together pace teams. The first pace teams that that we put together actually were around um 2000, 2001 at Marine Corps. Uh Galloway had uh had the contract for those. And I didn't coordinate, I ran as a pacer in 01 and 02 there, but I didn't coordinate the pace teams. Jeff, Jeff did that himself. But then I started when the Donna Marathon came along. 2008 was the first Donna Marathon, and I um I coordinated the pace groups for that. And then after I'd been coordinating pace groups for that for a while, and when Cliff uh stopped doing the pacing at Disney, we took over the pacing there. And that's when I started uh started coordinating all the pace groups for the Run Disney races. Uh so that was really my first involvement working with Run Disney was when we started taking over the pace groups. But I knew a lot of the Run Disney people just because they were really involved with our local Galloway training programs. We used to there used to be a team division for the marathon, and so we had several of our local Galloway programs, got plaques for finishing in uh in the team division. I've got a couple of them sitting around here someplace. Uh so yeah, so we had a we've we've had a really good relationship. Jeff Galloway, you know, was as you know, he was there for the very first Disney Marathon, and he's had a fantastic relationship with Run Disney and in particular with John or John and Betsy Hughes of Track Shack in Orlando, who first put on that very first Disney marathon and have continued to be involved with it, you know, still.

SPEAKER_07: 1:17:25

Yeah. I saw Chris, no, I saw Chris, I saw Jeff uh uh singing with Mickey Mouse on a YouTube video, I think. You did do the galloway.

SPEAKER_02: 1:17:35

Isn't that awesome? That I mean, how how many ways can you can you measure fame? I don't know. That's big one. Mickey, but Mickey Mouse sings a song about you. That's a level of fame not very many people have ever achieved.

SPEAKER_07: 1:17:52

Amen. Yeah, that's true. If you don't know what we're talking about, friends, you can you can find it on YouTube. Uh search for do the galloway or that that should that should bring it up. That was my ringtone for a long time. No kidding. Of course, of course. That's funny.

SPEAKER_05: 1:18:08

So after all of the years of being with Jeff Galloway and running the Disney races and all of the other races, what is your favorite Disney race memory or moment as a coach?

SPEAKER_02: 1:18:23

Oh boy, as a coach, I have had some awesome moments at the finish line, particularly, you know, I'll I'll tell you honestly, I've had a bunch at the at the Orlando races because I've been to so many of them. I've been to 30 to 32 of them or whatever for the marathon alone. But as a coach, I have gotten to see more people at the California races since they've come back. And the reason I have is because when you're finishing those races, you're coming down and you make a right turn toward the finishing shoot. And Jeff Galloway stations himself right there at that last turn. And so what I've been doing since the races came back is after I finish pacing my pace group, I go up and I hang out with Jeff Galloway there at that spot. And I have gotten to see so many people that I coach come through in that last stretch. And a lot of them, and they're not, I'm not there because I want them to see me. I'm there because I want to see them see Jeff. And so I see so many people that stop and they give Jeff hugs and they they pause for selfies, and some of them stand in line. They're a hundred yards from the finish line, and they're standing in line for Jeff Galloway. And then, and then they notice me. That's all right. And and it's fine, it's great. And so those have been the moments, and some of them uh there's a there's this wonderful guy who um who, as soon as he started working with me, almost immediately had a horrible accident, broke both legs. And um, and so I I would continue to see him at different races, and then um at at just he'd come to the expos, right? But wasn't able to run. And then when I finally got to see him coming through at Disneyland, finishing a half marathon, that was a real special moment because it wasn't just one training cycle. It was like a couple of years of getting to that point that that that really made a difference. Um, I had a woman that I was coaching who had tried for a couple of years at different races to get Boston qualifying time. And she had not been not been able to get it. She had been close. And then when I back when I was pacing as a uh for the for the marathon, she uh she ran with my pace group and she got her BQ. And that was that was really neat because I got to experience the entire marathon with her. Um, so that was that was another real special moment. Um, so many people though, when they're doing a Disney race, they're not doing it to get a time, they're just doing it to have a good time. And that's really what I like. The the Disney races are homecomings, right? They're just absolutely homecomings of all of our folks. They're very special. And so, yeah, so those are those are fantastic. Um I'd say the uh another moment that I had, and this is one that I think a lot of people that that are listening have gotten to experience, is when you see your kids getting into the races. And my daughter, who is tough as nails, but is would not tell you that she is a runner. Uh, one year she decided to run the princess half marathon. And I, this was before we were pacing it. I was not pacing. And so I got to follow around at the various spots and watch her. She was running with with my wife, and uh, and so I got to see her and her mom at at various places along the course, and then as they crossed the finish line, and that was really that was really special. Now all three of my kids have finished races at Disney. Um, so those are great moments as well. So I I love the number of people that I get to see that I coach that come to the Disney races, and whether they're whether they're racing hard or just there to have fun or whatever, I just hope they remember to come by and see me, and that when they see Jeff, they at least take a second to wave at me as well.

SPEAKER_07: 1:22:37

We keep bugging them to do it, Chris. We do, we're and and we will hear in the next couple of weeks. Before we started, before you even uh popped in this evening, uh Greg and I were talking that we've been at this long enough now that sometimes we make assumptions, and there may be folks listening for the first time or maybe new here, who don't know all of these things that you and uh all of us have been talking about. And I'm talking now about customized training, the customized training program. That's how that's how Greg and Jack and I know you so well is through the customized training program. But uh let's take here as we as we're winding up, let's tell our friends what that's about and how they, if they want to, how they can get involved in it.

SPEAKER_02: 1:23:29

I I would love to do that. Uh so customized training plans are customized, they're they're written for you as an individual. And uh they are um they're based on where someone is in their current fitness, what their fitness goals are, and what their time restrictions are: work, family commitments, travel, other races, whatever. And so this is the relationship that I have with um with my clients in customized is that I create this schedule for them and then I update them as they need it. But what the customized training plan really is, is a community that is way beyond anything I could have created on my own, way beyond what I ever expected it to be. And so the the heart of it are the Tuesday Zooms. And so I really recommend when people are considering signing up for customized, if they're if they're available on Tuesdays, it's a great thing. I have we have we have our morning session that's 8:30 Eastern. We have our evening session that's 6.45 p.m. Eastern, and there might be 30 or 40 people that get on for each of those. And not everyone is there because they've got schedule updates that they need. Some people are, but a lot of people are there because they want to talk about the race they just did and show off their bling, or they want to talk about I'm nervous. There was somebody on that this evening who is running Chicago this weekend and is really nervous about it. I'm I understand that, but you know, there's no need to be nervous. So we talked through that, and so many other people are lending encouragement. Um, you know, you guys are our morning folks in customized, which makes sense because you have to be here. Um, but one thing then you wouldn't know is that one of the people who's a regular on the evening Zoom, she was there tonight from her hospital bed. Uh, we had a member who got, she passed out during a run today, and she's in the hospital, and she made sure she had her phone. She texted me and wanted to know what the link for the Zoom is because she didn't have her laptop with her because she wanted, didn't want to miss the Zoom. Um, and of course, we were just glad that she was there. And I was glad that I didn't have to tell people that she was in the hospital. They could see her, they could she see that she was okay, but she's having some tests done to make sure she's okay. And then the amount of love that was pouring out for her was just incredible, of course, right? So, so I I love customized because of the community, because of the support. People meet up at races, and there's so much crossover between customized and rise and run um and Disney, right? There's there's so so much interesting. Oh, absolutely. Yeah, yeah. And so um, so that's that's what that's all about. I love that. Um, and there are some people that are doing um doing one-on-one coaching either with Jeff Galloway or with me or with Jenny Simpson, who's a member of our coaching team, um, that are they're doing that uh for a higher level of accountability and um and and service, but they're also coming to the Tuesday Zooms because the customized is included if you're being coached one-on-one with with any of the three of us. And um, because the because that community is so important, because that community is incredible. So that's what it's all about. And there is a super secret, don't tell anybody about it except for the thousands of people that listen to this podcast.

SPEAKER_07: 1:27:12

Well, whisper, Chris, whisper.

SPEAKER_02: 1:27:14

I'm only kidding. Yeah, there's a super secret uh rate for this group. Uh go into the go into the uh the Facebook group, and I know the the link will be it's either pinned at the top or yeah, it is.

SPEAKER_07: 1:27:27

That hasn't it hasn't changed then, Chris. That link's still good.

SPEAKER_02: 1:27:30

The link is still good. It hasn't changed. Okay, but um, but yeah, but I I it's gonna I I I can't imagine I can't believe it sounds like I'm a used car salesman trying to say I can't believe how good the rate is.

SPEAKER_07: 1:27:42

Yeah, I'll back you up on that. I will absolutely back you up on that. Uh friends, yeah. We're not gonna quote the prices here because they're just too low to believe. But they're too low to believe. But um yeah.

SPEAKER_02: 1:27:56

But yeah, it is. And and you know, and I understand that everybody's got a different type of budget, and that even that's gonna be higher than what some people can pay. And that's that's understandable, and that's okay. Um, but uh there are free programs out there, there are free schedules. We've got our schedules up on the website, on the Run Disney website for people to look and to follow. And if you are following one of those free schedules and you have a question and the coaching even customized is outside your budget, don't hesitate to to email me or Jeff Galloway and ask a question about the schedule or even adjusting the schedule uh to help you. We're we're gonna do that. Um, so you know, Chris at jeffgalloway.com or Jeff's email address is JFG, like Jeff Freakin Galloway at uh at jeffgalloway.com. And uh and we're happy, we're happy to answer questions on you know on a case-by-case basis when when somebody has one and they're even if they're not um even if they're not clients.

SPEAKER_07: 1:28:54

I'll I'll give you another example, friends. Chris monitors the Facebook group, and if you you if you highlight his name, Chris Twiggs, and you put a question in there, he'll typically come back with an answer. I will.

SPEAKER_02: 1:29:06

I I absolutely will. And that's not because I'm you know stalking, it's just because I'm part of the team. I want to be a member of the of the community because again, we're all we've got so much in common that's positive.

SPEAKER_08: 1:29:20

Absolutely, yeah. 100%. All right, coach, as we bring this again amazing interview to a close, and and thank you so much for your time. You know, the Run Disney season has officially started. We got Halloween under our belt. Wine and dine is going to be here before you know it. But for you, Chris Twiggs, what are you most looking forward to about this upcoming Run Disney season outside of running in a kilt?

SPEAKER_02: 1:29:48

Outside of running in a kilt. Well, I mean, it has to be the marathon, right? It has to be continuing that tradition for you know since since January of 1994. There is a small group of us that have been there every year. We meet in the back of Corral A. That's where they put, they put us in A. We go to the back because none of us is fast enough to be at the front of Corral A anymore. But I look forward to seeing the other perfect folks and telling stories about the folks that used to be there and uh aren't aren't a member of the group anymore for one reason or another. Um, of course, we know Alan Young uh is a legend and is a horizon runner and love to see him. I see him at every Disney race, but but especially love to see him there. Uh this year it's going to be particularly special for me because uh I'll have um four of four people in my family are running the marathon. My uh my wife is running it, and our both of our sons are running it. The oldest is gonna be running as a pacer, and the younger son is uh is gonna try to beat his brother's PR. So outstanding, outstanding. That's that's I mean, I love all the races, but I can't, you know, you can't beat the original.

SPEAKER_07: 1:31:06

No, I get it. That makes perfect sense. And uh yeah, I'm a little surprised too, Greg. I thought he was gonna say meeting Greg and Bob at the expo, but uh you know, marathon. I yeah, he's been doing it.

SPEAKER_03: 1:31:17

And I've got this, I've got this alien shirt that is just sitting up on my shelf. I just can't wait to to wear it with all of uh all the other folks doing the 5k.

SPEAKER_07: 1:31:27

I hope the last year we had 200 plus Dalmatians, but it was so cold that most people had coats on over their puppy shirts. So I hope at least we get weather where maybe you can wear well, we've had some we've had some warm marathon weekends. Oh yes, but uh oh yes. I'm hoping that maybe if you long sleeve shirt under your alien shirt or something will work this year.

SPEAKER_02: 1:31:53

Absolutely. Yeah, I'm looking forward and I'm committed to walking it. I'll be walking that 5k. I'm I'm committed to walking it. I'm you know, I'll do uh I'll play by the rules, I promise. Um, so but we got to get through Wine and Dine weekend first. That's uh that's the first one. Looking forward to that. That'll be a lot of fun. I got the kilt, it's ready to go. It didn't, it didn't hurt me running that magic mile. I'm sure certainly it'll hold up. I actually ran, I I did do the magic mile um in it. I ran two miles in it. And uh I was running a I did a magic mile in the middle of a 5k, and I the kilt came off after the second mile, though.

SPEAKER_07: 1:32:33

I don't want to know anymore. All right. Oh, golly, Chris. It's always fun when you join us. Thanks so much. I started off, we're excited for the season now. Golly, I'm even more excited. Two weeks away, we'll two weeks from today, we'll see you down there. Remember, I'm talking about release day, not recording day.

SPEAKER_02: 1:32:54

I get it. I I love it. There's nothing better than listening to this podcast as I'm heading into the expo. And yeah, buddy. Yeah, it'll be great.

SPEAKER_07: 1:33:02

Chris, thanks a bunch. See you soon. Thanks for having me, guys. I really appreciate it.

SPEAKER_11: 1:33:06

Caution runners, the topic is about to change right now.

SPEAKER_07: 1:33:12

Now, it was a week ago that we got the Wine and Dine event guide released. So let's take some time to roam through that. Uh, we're not going to go through every little detail, but we want to hit the highlights, especially if we can give some information to those of you who may be going out for your first race at Disney World.

SPEAKER_08: 1:33:35

Yeah, absolutely, Bob. And any great race weekend starts at the expo, which per usual will be taking place at the ESPN Wide World of Sports Complex. If you're staying on property, there is bus transportation available from your resort, so be sure to take advantage of that. Or if you drive yourself, even better. Uh, expo hours for this year. First day of the expo is on Thursday, October 23rd from 10 a.m. until 7 p.m. Friday, October 24th from noon until 7 p.m. And then final day of the expo, Saturday, October 25th, 11 a.m. to 3 p.m. Again, you need to go to the expo the at the absolute latest, one day before your first race begins in order to uh pick up your bib. Obviously, the one thing that we all clamor for during any Run Disney race weekend is the official Run Disney merchandise. And now the extra added level to that is uh more Run Disney collaboration Brooks shoes, and all of that is available in the Advent Arena. And if you are going to the expo on the first day, you need to have a virtual queue. Again, this is only being used on Thursday, October 23rd, and you can gain access to that via the My Disney Experience app. And because of the, I guess, increased volume of people because of the Brooks shoes, they are now doing two drops of the virtual queue. The first one will take place at 8:30 a.m. And the second will be at 1 p.m. And just so you know, you can only join the virtual queue one time. Uh, but with having one virtual queue that again that gets you inside to be able to shop for the official Run Disney merch, as well as trying on and purchasing the Brooks running shoes. For the shoes themselves, it's going to be the exact same process as the last two race weekends. Uh, if you know what you want, you'll just have to go get the little form and check it off and then take it over to the point of sale area. But if you don't know what you want, uh, you are able to try on models in a different area, and then again, you'll get that form that indicates the style, the size, and the width. Varric said that they have not officially released the the styling yet for the official wine and dine shoe. So maybe we'll get that next week and we'll be able to chat about that. But as Run Disney did in that Instagram reel that they posted the other week, if you are interested in the Mickey Mini or the generic Run Disney Brook shoes again that debuted uh this past year at Springtime Surprise, this is going to be your last opportunity to purchase those. It looks like we'll be getting something new come Marathon Weekend in January of 2026. Uh, and also, last thing to note in terms of the shoes is there are no discounts for them. So, you know, if you're an annual pass member or a DVC member, uh, those discounts will not work and you cannot use Disney gift cards for those, but you can use those discounts or gift cards for the Run Disney merch, which is nice. Uh, be sure to sign your event waiver online through your Run Disney account. But if you forget to do that, there are paper copies at the Expo, and all of our international friends uh who are coming from overseas, uh, you will have to do your paperwork at the expo itself. And then the last thing to mention is your expo check-in pass, which will have your bib number and your code uh to link up to PhotoPass. That will be sent uh via email and in your Run Disney account uh on Monday, October 20th. And that's pretty much everything for the expo.

SPEAKER_04: 1:37:30

All right, you guys. The first race of wine and dine weekend is the 5K. Um, just a heads up if you are staying at a Disney resort, buses will begin um running at 3 a.m. Um and I will say if you are staying at a resort that has like a skyliner or monorail, um please notate that those will not be running for the entire race weekend. So just kind of heads up on that. Um, but yeah, so we do advise, and so does Run Disney, that you arrive at Epcot by 4 a.m. Um also if you are trying to get into the front of the corrals for the race, uh, please make sure you notate that the corrals do open, corrals meaning A through F at 3:45 a.m. So I would definitely try and get there as early as you can if you're trying to get into um more in the front of the corral. Now let's talk about the course. Um so Greg was amazing and put a side-by-side comparison of the 5K from last year and the 5K for this year. Um they're basically exact replicas with a small little lip tool of change for this year. But starting out, you'll be starting out at the um back of the Epcot parking lot and finding your way um behind um test track. Then you'll be going around World Showcase and um right around the ball and then finishing at the parking lot as well. So the slight change that comes in um last year you kind of had more of a straighter shot going um from World Showcase into the finish line. Whereas this year, now you'll be getting a little bit closer look at the land pavilion and then heading towards the Epcot ball, towards the finish line. So, really, that's the only change with the 5K, but 5K's are amazing at Disney and yeah.

SPEAKER_05: 1:39:37

And moving right along to the 10K the next day, um, on Saturday. We have big changes with the 10K course, but we'll talk about that in a second. Same as with the 5K. If you're staying at a Disney resort, the buses will start at 3 a.m. Um we and Ren Disney advise that you get to Epcot no later than 4 a.m. All of the corrals will begin opening at 3:45 a.m. If you are spectating, officially you can spectate at the start and the finish lines, but technically you can enter the Epcot resorts like the Boardwalk, Swan and Dauphin, Yacht and Beach Club, um, and cheer along the sidewalk there, but you have to be careful of the quiet zone. It's quiet zone, specifically specifically marked. Don't stand there because you can't yell and scream for people. Um, but just be conscious of that. I mean, it is marked. Um, and you want to be conscious of the people that are sleeping in their hotels still, because it's freaking early in the morning. Okay. So let's talk about the course. Greg and I are really sad because the perfect 10K course has changed.

SPEAKER_09: 1:40:58

Got more perfect. Yeah. Is that a word?

SPEAKER_05: 1:41:03

Like the perfect 10k course was perfect. But this course kind of looks pretty awesome. Better. Yeah. Um, for one, there's less road at the very beginning, which I think that's fantastic. Uh, you still start in the Epcot parking lot, but then you don't do that weird like four shape up the ramps. Um it's more of like a loop-de-loop, which I think will kind of also cut down with the course cutting. I think that will be really helpful. Um, you enter through the back of like where Test Track is, and then come around World Showcase in a clockwise direction. Go through the Epcot Resort uh area with the boardwalk Yacht and Beach Club, and then come back through the International Gateway, follow up by Figment, and then it looks like we're going backstage a little bit through, isn't that where like the stinky um trash cans are? But it's fine, it's super fast. Um, and then you come back into Epcot, go around the really pretty like center garden area around Spaceship Earth to finish in Epcot.

SPEAKER_08: 1:42:31

I love that for this weekend you're getting two bubblegum bathroom exits and also two opportunities to run around Spaceship Earth. Because if there is anything that I love more in the last couple of uh races that I've done, like exclusively in Epcot, those Spaceship Earth photos come out so nice, and it really doesn't even matter what time of the morning you're there, whether it's pitch dark or the sun is starting to rise, they're just some really gorgeous shots. So I'm really excited for everyone that you get two opportunities to do this. And and Lexi, I agree with you right there in what you were saying about the beginning of the race. Again, I think what made this 10K course the perfect one was you know, you got all of your road miles out of the way, but the fact that they've gotten rid of those two really insane hairpin turns in a barely a two-lane highway. I think the flow of this race is going to go a lot better than other previous 10Ks. You're getting more park-time, which is something that I know we've all been clamoring for uh for a while. And I think the other main big difference, you know, comparing at least last year's course, is essentially you're kind of doing it in reverse. You know, before the world showcase loop was always at the end, now it's in the beginning. You're going to reverse on the Crescent Lake Resorts. Um, again, I I'm glad that Run Disney took that feedback and and they really produced a really awesome course. So definitely enjoy this one, folks.

SPEAKER_05: 1:44:10

I am really curious to see uh what the on-ramp situation is going from the because I don't remember in that area because last year and the years before with the perfect 10k course, going from mile one into mile two, like that's almost all uphill. Um, and I I don't remember where this part of the road is to you know, at what point is it uphill, what point is it downhill, and is it gonna be congested any just right around that one mile mark?

SPEAKER_08: 1:44:43

Yeah, it looks like it it based on the elevation map, it will be a downhill. Uh so there is gonna be some type of ramp involved. Um, but again, based on the elevation map, it's not anything too crazy. And it looks like you're coasting down into mile one, so that should be helpful for people.

SPEAKER_07: 1:45:02

Well, now that you've done the 10k, it's the highlight of the entire weekend. All right, maybe not, but I do like it. The uh Rise and Run podcast meetup at the food truck area in Disney Springs. We get there at 3 p.m. to take our race photos at 3.30, our group photos. Not our race photos, our group photos. So if you can get over there and be there around 3.30 for the photograph, we would just love to see you. You know, we had AJ on last week and we talked about Disney adults. And I should have explored this a little deeper with her because one of the things that makes us unusual as Disney adults is that we get to see one another. A lot of people who just go to the parks as Disney adults, they have fun, they they may have a couple of friends. We have a couple thousand friends, and it gets bigger and bigger all the time. So if you're not getting over there, you're not participating in that part of what I think is really the heart of the Rise and Run podcast, you're missing out. Now, I understand you're there on vacation, and maybe the only time you get to Disney World, you want to go to Epcot, you want to go to Animal Kingdom, especially you have children with you. Got it. Understand completely. But if you can, please come on by. The folks who do come back, we'll have cookies. Becky's already started buying the ingredients. We'll have cookies, we'll be there. Uh we say from 3 until about 4:30, but what happens is by the time we get over there at a quarter to three or so, we already have people there. That's cool. Uh we end up being there until folks have dinner reservations and have to go. It's just a fun time. So I hope you'll I hope you'll be there with us. The food truck area is not hard to find. Alicia described it real well last week. Find that big hot air balloon, look at it, turn to your left. There's a Starbucks, go a little further to your left. That's the food truck area over there. See you at 3 o'clock on Saturday.

SPEAKER_06: 1:47:30

All righty. Let's move on to Sunday for the half marathon. So, unlike the other races, the Disney resort buses will begin at 2.30 a.m. for this one. And the corrals will go from A through G and will begin opening at 3 15 a.m. If you're officially spectating for this one, that will occur at the start and finish lines. But technically, again, you can cheer at the boardwalk resort and maybe Coronado Springs, but remember the boardwalk zone. Is gonna be a quiet zone. Um, so we do have some changes. Um, the first couple miles for this one, it looks like the first three are the same from last year. Um, the first change that I notice is the the second or no, the third water stop. So the stop right before we get to that path that goes from the boardwalk area to Hollywood Studios. They have listened to our advice and moved the water stop. Move the water stop before we enter that path instead of it being on the on that path. So um make sure to get your water before you you enter that area because there won't be another water stop until you're out of Hollywood Studios. Um, so then we move into Hollywood Studios, and we the next big change is after we leave Hollywood Studios. Last year we went down and around Blizzard Beach. This year we are going to go through the Blizzard Beach parking lot. And I know I know a lot of people are upset about this, but the reason that I wanted to speak on the half marathon was specifically for this and encourage you that one, not only is this your food and there's a water stop in there, which is great, you know that you're gonna get both of those while you're in the parking lot, but it's a great time that you get to see friends and just get that vibe from everybody as you're going in and coming out, you get to see your friends. So um, I encourage you to look at that aspect of it rather than just being disappointed that you have to go through a parking lot.

SPEAKER_07: 1:49:41

And that is what Alicia would do.

SPEAKER_06: 1:49:43

Right. Um, and then we make our way past Coronado Springs. There's gonna be a long path down um World Drive to make our way back to Epcot. Um but I think those are the biggest changes that I saw. Did you guys see anything else that I missed?

SPEAKER_08: 1:50:03

The part that I'm excited for for everybody is uh additional time in Hollywood studios. Uh obviously, they have already taken into account that the animation courtyard is uh mostly boarded up. Um now that they're gonna be getting rid of or transforming Launch Bay and the Disney Jr. uh area over there. So as you're exiting Toy Story Land instead of making the left to go back to the front of the park, you're now hooking a right and you're going down like that Pixar, like dead alley area where it what used to be the old entrance to Toy Story Mania.

SPEAKER_06: 1:50:48

Oh, yeah.

SPEAKER_08: 1:50:49

And I'll be really interested to be able to see what is their backstage. So I'll I can't wait to hear everyone's uh reports about that because before that area used to be able to connect you to other other parts of of the park, but now the way that they designed Toy Storyland at Galaxy's Edge, that's just dead space. Uh so and you know, and it gives you another opportunity, it looks like, to run by the the old Muppets Courtyard, and then you get to go running on along that path by I think it's yeah, I think it's by sci-fi and like the ABC commissary area as you make your way back out. So, well, yes, it includes some backstage area. Again, I I think Run Disney took the feedback and offered a little bit more uh you know in park time, which is something that we always like to see. So good on them.

SPEAKER_06: 1:51:48

I do have to say, if we're gonna be in that area, if that that is where we're gonna be running through, there are some rolling hills, so just watch your footing, especially if it's dark. Um, because I do know that the paths kind of go up and down around there.

SPEAKER_07: 1:52:02

Hey gang, you know what's different about this wine and dine half marathon that hasn't happened, at least in the time since I've been running them. Well, that's actually it's exactly since then because 2015 was at night. So this is a little different. We're not changing to standard time this year.

SPEAKER_06: 1:52:23

Right.

SPEAKER_07: 1:52:24

Yeah, in years past we changed to standard time on that Sunday, so we got an extra hour of sleep, and the sun came up a little earlier for us during the race. Uh I live on about the same latitude as Orlando. It's a little bit north of us, not that much at all. Uh, a little bit east of us, though. So the sun comes up over there a little bit earlier, but right now, uh over here in the Tampa area, the sun doesn't come up till about 7.15. So that'll probably be about the time the sun comes up in Orlando. So you're going to be finishing the 5K and probably the 10K in the dark and running a good chunk of the half marathon in the dark this year. Sorry, no extra sleep, but that's it.

SPEAKER_08: 1:53:10

I mean, it's no, it's no extra sleep, but at the same time, though, you know, we talked about it every single year of all right, what's the best strategy? How to set your alarm to set my alarm because of the time change. So I guess there is a little peace of mind knowing that you don't have to do that this year per se.

SPEAKER_10: 1:53:29

I agree. So that you're done with the half marathon. There's one one one event left this weekend, it's the post-race party. The post-race party starts at 10 p.m. till 1 a.m. But if you have a party ticket, you can enter as early as 5. So you do not need a park ticket to for the day to go there if you're just going to the after party. So at 5 o'clock, you could join up, do what you can if you can from 5 till 10, and you don't need to buy an extra park ticket. Uh your park tickets are in the mail. You should be getting them either now or have them already. Also, if you're running the half or the challenge, you'll get a$15 gift card that will be emailed to you using the email you registered with starting on October 13th. Uh one one thing, that gift card does expire, I think, two or three days after the race weekend. So make sure you use it or you're gonna lose it. Your race bib cannot be used as entry to the uh event, so don't worry about that. Along with the food booths, Soarin, Test Track, Living with the Land, Frozen, Remy, Guardians of the Galaxy will be available to ride. Bus transportation back to your resort will be available to 2.30 in the morning. So if you're one of those people that want to get up at 2.30 in the morning for that first bus and stay till the end for 2.30 at night, you got a 24-hour day going, good for you. My advice is go back to your resort, take a little nap before you go out there. If you if you're gonna, because you're you're gonna be a little tired, I think, after the half, and you don't want to be just staying sitting in there at 10 o'clock going, yeah, it's time for me to go to bed. One other thing that I a trick that you should do when you get your I'm pointing like you guys can see it, your after-party ticket. Take a picture of the back of the ticket and put it in your phone because you know what's gonna happen. You're gonna leave this ticket at your house.

SPEAKER_07: 1:55:36

Or link it to your magic band.

SPEAKER_10: 1:55:37

Right, right off right off the bat. Yeah, so you can link it to your magic band or take a picture of it on the so it's on the back of your back of your it's in your phone. So if you did leave it at home, you still have a you still have uh the the code to link to your magic band.

SPEAKER_07: 1:55:52

Yeah, it doesn't hurt. It's a good idea. They're they're very good at guest relations, though. One year I actually did not get our tickets. They didn't come. They they ended up arriving here like on the Thursday after we got home. So I I went to guest relations, I told them what happened, they issued me new tickets right away. So they're they're helpful.

SPEAKER_08: 1:56:13

Bob, John, and Alicia, I do have a question for you. Uh, I know in the past uh this has created some confusion for people. When you got your tickets in the mail, did they come in a very like nondescript white envelope? Yes. Okay, yeah. So if you still have not received your ticket yet, be sure to check your mail thoroughly to make sure that you accidentally do not throw them away either. Yeah, just have a return.

SPEAKER_10: 1:56:40

Yeah, it does have a bona vista.

SPEAKER_07: 1:56:42

Yeah, it's got a like buena vista uh return address. It's it's not something you are likely to throw away, but you could. It's it's not it's not clear and obvious what it is.

SPEAKER_10: 1:56:53

You're gonna feel it, you're gonna feel like you got a credit card or something, so you're gonna feel it. Uh something else, just to clear up people will be selling uh after-party tickets that cannot make it. Just be careful. Know who you're buying from, that you're not gonna get scammed.

SPEAKER_07: 1:57:10

Don't buy them from Jimmy the Cricket.

SPEAKER_10: 1:57:13

Jimmy the Cricket. He has those uh tickets that you don't want to buy.

SPEAKER_07: 1:57:17

Yeah. Weekend's coming up. We're excited. I mean, the event guide, just another benchmark that we're getting close. The metal's been out for a while. Uh the uh really the only thing left now is the expo entry pass with your bib number on it, and then we will see you there. Caution runners, change of topic ahead. Hey friends, I think I said it up top, but if I didn't, I'll say it now. And if I did, I'm just going to repeat myself. It's a Zoom Thursday. Last Zoom before Wine and Dine. Great time to come by, especially, especially if you're new to Wine and Dine or new to Run Disney. Come by and ask your questions of folks who've been there before. We would love to see you there. Coming up next week, our friend and fellow Rise and Runner Doug has written a book. He's on a book tour, The War on Cars, it's called. And his book tour brings him right here to his rise and run home. He'll be with us in episode 212. And now, please stand clear of the door. It's time for a race report. About mantengancy alejado de la cuenta. The race report sponsored by our friend Thomas Stokes, Stoked Metabolic Training. Stokes.fit slash rise and run coaching is the website. Tom's got those free webinars that are going on. So check them out. Let us start on Thursday. That was a week ago now, in Orlando at SeaWorld, the Hollow Sprint 5K, or not Hollow Sprint, Howl. Hollow Sprint. It's a Halloween thing. A couple friends were there. Mary said that she got to run through the scare zones with friends, laughing so hard that her cheeks hurt when she got done. That's fun. This year they opened one house that you could go through after the race. She is already looking forward to next year. Monica was there, as was Jen. Jen says. One of the most fun 5Ks I've ever done. They did a dead last start. Lots of entertainment on the course. DJ CJ was the MC. The after party was great. As Mary mentioned, they got to go through one of the houses, and the medal was really cool. So sign Jennifer up for next. Next year, also.

SPEAKER_09: 2:00:01

I want to go back to Mary for a second, though.

SPEAKER_08: 2:00:03

Uh-huh. Loved all the photos. Little disappointment, she didn't go back to back weekends wearing inflatable costumes. Ah. Boy, that must have been tough.

SPEAKER_07: 2:00:14

That really, you know, it's still it's still summer down here. Now it's it's not, and I know it got warm up in the northeast this week, too. But it's still summer, so I don't know how she did it. Now, we actually had a couple of weekend long events, and I'll be candid with you, my friends. When you put it in the race report, you say, hey, this is a weekend long event, then I highlight it right here. Otherwise, if I just get it when you make your post into Facebook, I typically talk about it on Saturday and then on Sunday. Either way is fine, it's no big deal. But we did have one weekend long event in Hampton, Virginia. Nice area, Hampton, Virginia. The Crawling Crab Half Marathon weekend. Catherine did the Shell Yeah challenge, which was a 5K and a half. Turning to Saturday, Michael and Terry did the Trogues Hop-5K in Hershey, Pennsylvania. This is, and I just talked about that. This is the first of two this weekend for Michael and Terry. Some challenging hills. You got the Hershey.

SPEAKER_08: 2:01:25

Yeah. I ran this last year, and it's right now it's my it's it's my 5k PR, but holy hills. Every time it was kind of like that hill at Burden Hand. You know, every time you make a turn, you think, oh, you're done. No, it just keeps going up. I'm like, it has to come down at some point.

SPEAKER_10: 2:01:40

So I'm seeing a pattern here. If it's a hilly race, you get a PR.

SPEAKER_09: 2:01:46

Apparently, yes.

SPEAKER_10: 2:01:47

Ah, there's something to that.

SPEAKER_09: 2:01:50

But enough about me. Back to Michael and Terry.

SPEAKER_07: 2:01:52

No, funny how that works sometimes. So, yeah, it's been a long time since I've been over in the Hershey area, but I remember the hills being. I mean, we're again we're not talking mountains, but we're definitely talking hills. So let's see. A couple of hazards in the form of road apples and black walnut pods, two beers, food trucks, and a festive atmosphere at the finish. So sounds like fun in Hershey, Pennsylvania.

SPEAKER_08: 2:02:20

Listen, if you need one of those Run Disney adjacent races, this is definitely one of them because literally Trogue's is like a two-minute drive from Hershey Park. So you can get your your amusements and your roller coasters in, and then you go right over. And I gotta admit, Trogue's some of the best food I've had at a brewery in my life. It's highly, highly recommended.

SPEAKER_07: 2:02:42

Okay, I was gonna ask about the significance of the name. That's Trogue's brewery, huh? Yes. Yep. Okay. Makes sense then. In Orlando, Florida, the Mad M A D D, Halloween 5K, several friends there. Tracy, Jennifer, and other Run Disney friends. First ever 4K for Jen and Tracy. I know what they're telling us. PRs. The whole group had a great time. Great photos in their report. Good run for a great cause. And their group won the best group costume contest. Congratulations. In Villa Park, Illinois, the Run for the Kids Easter Seals Superhero 5K. Vicky ran it. Her cosplay, her cosplay friends from League of Enchantment Chicago came to lend their support and interact with everyone. She's a little annoyed that she was slower than she hoped for, but come on, this is a fun event and a fundraiser. Still content with her time of 2155. Vicki, that's pretty darn good. You did your best. That's pretty under 22 minutes on a 5K. I'm impressed, my friend. More importantly here, though, for her, she got second overall and first female finisher. So somehow she buried the headline in there when she said she was a little annoyed that she was slower than she hoped for. They had a gritty 5K in Philadelphia, and Lizzie did it. Such a fun and silly morning in Philadelphia. The only issue that she had with the race was that for 2,000 runners, 10 porta potties.

SPEAKER_08: 2:04:28

What is up with the southeastern Pennsylvania and their and their races and lack of porta potties? What is going on?

SPEAKER_07: 2:04:35

Oh, I don't know. That's uh I don't know, Greg. You have to you have to tell me. Anyway, Lizzie says she sprinted the final interval because she thought she was close within a couple of seconds of a PR. But turns out her watch was off a little bit because the official chip time had her with a PR by a full two minutes.

SPEAKER_09: 2:04:58

Way to go, Lizzie.

SPEAKER_07: 2:05:00

Yeah. Let's go to Long Grove, Illinois, where Kelly and her husband David did the Prairie State 10K. Looking for about an 11-minute per mile pace, came in right on target at 11.01 for Kelly and 1059 for Dave. But Kelly, will he run away from you at the end there? I don't anyway. That's good, guys. I mean, you're talking about bracketing, you're looking at 11 minutes, got 11.01 and 1059. Well done. For their training, they had three more miles to run afterward, which I always think is tough, but I'm proud of you for doing it. Good job. Vicky was in Villa Park, Illinois for the Run for the Kids Easter Seals Superhero 5K. Out on the West Coast, a couple of friends at the Aquarium of the Pacific 5K. This is a weekend-long event, also. There's a race on Sunday we'll get to. Let's see. Allison says that they run along the water and around the beautiful aquarium there at Long Beach. And Jackie and Fred, always a fun race around Long Beach, ending with a run through the aquarium. Really nice weather in Southern California for this event. I had a chance years ago to go to this aquarium, the aquarium of the Pacific. Gorgeous, gorgeous, really nice. If you're out that way, stop in. Katie was at the Run Witch Run 10K in Cottleville, Missouri. The spookiest part of this thing was starting at 9 a.m. with the temps creeping up quickly into the 80s and then running straight into the bright sunshine. She came out way too hot, no pun intended, so she had to remind herself this was a catered training run. Needed to slow the heck down. Now she needs to rest up for her half on Sunday, another weekend long event. Weather was warm this this weekend throughout a lot of the country, unseasonably warm throughout uh some of the northern states. Enjoy it, guys. I promise it's going to change. There was a spooky sprint 5K in Polk City, Iowa. Angela and Alex and Monica were all there. Weather was gorgeous, varied costumes at this race. Got to pick a medal from six different classic monsters. And I looked at the pictures, and I saw a bride of Frankenstein metal and a creature from the Black Lagoon. Wow, lagoon. Black lagoon black. You say it, John. Black Lagoon. What John said. Metal. I didn't see any of the others. Those are those are classics, though, man. They're going back. Let's see, in Macon, Georgia. Catherine Lee. The scare, and that's an acronym for something I don't know what. S-C-A-R-E 5K in the morning. Did something she never thought she'd do. Run a 5K in less than 40 minutes. Congratulations. Now she doesn't say it's a PR, but I gotta believe that it is. Then on top of that, she runs another six miles for training and actually felt good doing it. Now, I don't know if it's Catherine or Catherine Lee, but however you prefer to say your name, congratulations. Your hard work is paying off, and we're proud of you. Courtney was in Richmond, Kentucky for a neon night run and is submitting her first race report. This race in Richmond is one of their newer fundraisers. Her husband is involved in organizing these. Super fun to run through downtown and the local college campus after dark in their best neon and glow gear. And although it was her slowest 5K, she definitely PR'd in costuming by winning Best Overall Costume. She and her husband were in the 1980s, Barbie and Ken. Over in the UK, Heather and her husband JC did the slow 5K. This is a free event in central London hosted by Apple TV to celebrate the start of season five of the series Slow Horses. Familiar with that, guys?

SPEAKER_08: 2:10:06

I do not have Apple TV, so unfortunately.

SPEAKER_07: 2:10:08

I'm not. I'm not, but I'm interested enough, uh, especially looking at the pictures of some some of the t-shirts. I'm interested enough to go ahead and check it out. Uh, the concept of the run was an easy 5K type run around some of the filming locations. Uh, they start in South London by the not so secret MI5 building and finish in the eastern part of London in the pub for a free pint. Now it's a free run with a free t-shirt, a medal, and a pint. JC Heather wins Heather wins the award for the best report of the week. All right, now follow this. JC had four free pints. Heather managed to knock down three all before lunch. Now, when they were making the post, when Heather's making the post, they're sitting in what in Great Britain they call an AE. It's something like an urgent care clinic slash emergency room here in the U.S. because JC fell out of his wheelchair in the first mile, but he didn't want to go to the AE right away because he wanted to finish first. And I asked the question, what did he want to finish? The race or the four pints of beer? And the answer was both. So, guys, I'm glad we can chuckle about it because uh JC's fine now, and that's good. Glad you had a good time too. And I'm gonna check out that series. Let's go down the shore for this next one. The Run the Crest half marathon in Wildwood Crest, New Jersey. Rachel and Melissa were there. They met their goal of coming in dead last while looking fabulous as seagulls stealing French fries. Their costumes were great. It was very clever.

SPEAKER_08: 2:12:10

I I enjoyed that so much. I I also love how Boardwalks now are embracing the whole idea of seagulls stealing french fries. Like the number of like plush prizes that you can win of like a stuffed seagull with a French fry in its mouth is awesome.

SPEAKER_10: 2:12:26

Yeah, because I know they just started bringing in other stuff, but the big French fry is curly fries down in Wildwood Crest.

SPEAKER_07: 2:12:34

Oh.

SPEAKER_10: 2:12:35

Curly fries. It's been there for probably close to 45-50 years. That's the big thing. So the seagull, the tram car, and the french fries.

SPEAKER_07: 2:12:47

Watch the tram car, please.

SPEAKER_10: 2:12:49

Yep, Wildwood Crest. That's my that's my vacation spot.

SPEAKER_07: 2:12:52

I used to be for me too, John. We've talked about it before. When I was a youngster, my dad used to take us there. Dad and mom. All right, let's go to Mikasuke Greenway in Tallahassee, Florida. Mikasuke, Tallahassee. I think I got them both right. Uh running the haunted 5K, Lola and her sister B. And the reason I got them both right, well, Tallahassee, I could do. Uh Lola helped me out with Mikasuki by putting a phonetic spelling in her race report. I appreciate that. This is Lola's first race before uh since, since having Miles and Benjamin. It felt really good to be back. I was glad to see Lola back out there. Beev's first 5K. So we know what that means. Very small race, only about 20 or so participants, but it was a beautiful trail run, and they got a pumpkin medal. We had a Ragnar in Kentucky, the Ragnar Bourbon Chase Melody did it 40 hours and a little over 200 miles. Very little sleep, whole lot of laughs with an amazing crew. That's what those Ragnars are all about, in my opinion. Melody doubled up with her teammate for her teammates four and a half miles, then finished out her solo six miles for the final leg in this beautiful and warm part of Kentucky. Kathy did this one, met her friend Rosie. Nice temperatures this time, a little bit of a breeze. Torchy the mascot made a photo bomb entrance at the pancake tent. Kelly ran the Just Us Girls 5K at the Jersey Shore in Manosquan, New Jersey. How'd that do, John? Manasquad. You knew it, right? I did. I knew that. Anyway, Manisquad. Dag nabit. Anyway, Kelly ran with the names of the women in her life who have survived or who have been lost to breast cancer on her bib. And they helped motivate and push her to run her fastest 5K to date, a PR, beating her previous PR by over two minutes. In Corning, New York, this is another weekend long event. The wine glass 5K. Michelle, Michelle did it, didn't have a lot to say about the 5K. We'll hear from her more when we get to Sunday. Mary did her fastest 5K since her cancer diagnosis in May of 2024. Mary's now cancer-free. That by itself deserves a PR bill.

SPEAKER_09: 2:15:51

Thousand percent.

SPEAKER_07: 2:15:58

This is a 5K. Heidi was there. This one, the 5K took place on the Hone Bridge in Milwaukee. It was hot, 80s during the race. Pretty warm for Milwaukee this time of year. You get some really nice views of Lake Michigan and the skyline of Milwaukee, crossing the bridge. Again, we'll hear from Heidi on Sunday. Carrie! And again, I think it's Carrie B, was in Leesburg, Florida for the Blue Foundation 5K, a 7 p.m. start on a beautiful night. The world needs more nighttime races, says Carrie. This one's run on the tarmac of the Leesburg airport, and as the sun's setting, the runway lights come up. It's kind of pretty. They also had an up-close view of a bunch of airplanes and had a really good time. Carrie Ann and her father were in Green Cove Springs, Florida. Carrie Ann running the 5K, Dad running the 10K at the Whistling Death 5K, 10K race. This is at a military museum there in Green Cove. Uh rainy. Rainy in Green Cove. Rainy race morning, some muddy pass, but at least it wasn't too hot. In Ambler, Pennsylvania, where Yvette did the Oktoberfest 5 Mile. Race didn't start till 11 a.m. The sun was already up and it was 84 degrees. She had to take it slowly, and she's okay with that. And I think that was smart, Yvette. Nice race overall. Definitely would do it again. Got to see some friends. Now she's got two months to train for her loop race in December.

SPEAKER_08: 2:17:49

You know, Bob, you and I, you and I should do uh a race together again in Ambler. That's where you and I met.

SPEAKER_07: 2:17:55

Oh, I do remember. And I remember Phil's Tavern, and it was a nice place.

SPEAKER_08: 2:17:59

Yeah, unfortunately, they don't do the quarter marathon anymore. It's just a 5K now.

SPEAKER_07: 2:18:04

Let's wrap up Saturday in South Carolina with the Isle of Palms Bridge Connector 10K run for the child. Nancy did that one. Let's see. Nancy said she did it with her big Disney loving niece, who actually got Nancy into running, and with her daughter. That's nice. Big old bunch of runners going over the bridge was an amazing sight. Second time doing this race for, and although one to PR, finished age group second. Good run, Nancy. Congratulations. Let's move to Sunday. Here's one of those weekend long events in Corning, New York. The wine glass half marathon was the Sunday edition. Christina, Michael, and I'm sorry, Christina, Michelle, and Beth were there. Michelle went out shooting for a PR in a Run Disney P.O.T. It was going really good until about mile eight. Then she started feeling ill. We know how that can be. Tuft it out to mile 10, but by the time she got to mile 11, she knew her time had dropped off where she couldn't achieve her goals. So she decided to relax, pet the dogs, and one cat, and enjoy the rest of the race. She did finish with her second best half marathon time ever. Beth says this was a well-run event. The volunteers are terrific. Also started out hoping for a POT somewhere around 225, 230 in that area. Fell into a rhythm, ran the whole event without intervals, and actually caught the 220 pace group finishing at 218. Beth, way to go. In Bethlehem, Pennsylvania, it was the Yingling Oktoberfest 5K. Michael and Terry were there. Double the races, double the beer, they say. In 2016, this was their first ever run. Very nice. So 10:30 a.m. start. The sun was up and bright. It was a mostly flat course, a couple of hills. Crowded around mile two. Terry PR'd with a time that was a minute and a half faster than her last PR. Brats and beer at the finish line. Jennifer was in Chicago for the Bucktown 5K. In Cambridge, Massachusetts, it was the Cambridge Fall Classic 5K. Jake and his son Teddy ran it. One week out from Chicago for Jake, so he planned to do 30-30 intervals with Teddy. Take it easy. Teddy had other ideas. Two minutes into it, Teddy says, I'm not ready to walk yet. Get to mile two. I don't think I want to walk today. And they just steadily pushed through the whole 5K running the entire time. Jake followed right behind Teddy, all the way to the end. He wound up negative splits in the race and finished it just a little over 30 minutes. For him, that's a six-minute PR. And Teddy, that is an outstanding 5K time. Way to go. Rob was there commenting a beautiful morning, 64 degrees at the start. About 3,000 runners on the streets of Cambridge. A flat, fun course. Perfect for earning a PR. He was pleased with his time of 25 minutes, 48 seconds. Doesn't mention it as a PR, but that's a really, again, man, some rock solid times here. Good to see. I think that summer training's paying off, friends. Sophie and her mom did it. Not a PR for Sophie, but 90 seconds below the goal time she set for herself for this. The running club track workouts been paying off for her. Mom got third in her age group, so that was awesome. And her sister Muriel ran. No, she didn't run. Sister Muriel came out to spectate and cheer them on. Good stuff. Let's go to the UK, Wales, specifically for the Cardiff Half Marathon. Andrew's 22nd time at this event finished this half in 211. Not a PR, but an age group PR. As he ran on his birthday. Went like a dream. One of those dreams where your legs feel like lead and your stomach is all over the place. But he got around. Weather was good. They had some storms the last couple of days, but they held off. And he got to see his family cheering them on. Anna comments this is the second biggest half marathon in the UK. We know the Great Northron is the biggest one up in Newcastle. 29,000 people at this one, though. That's plenty big. She felt good going up till mile nine, then started feeling it. Not really surprised. Still, this is her fastest half of this year at a rock solid 224. Disney proof of time worthy. Afterwards, did not feel good. Took her a while to come back. Not sure why. She thinks she fueled well during the run, drank lots of water, and who knows. Anna sometimes it's just one of those things. But I'm sure by now you're feeling much better. And again, great time on that one. A couple of folks at the New York Roadrunners Jersey City 5K in Jersey City, New Jersey. Brenna and Megan were there. Grace was up in Portland, Maine for the main half marathon. Another half, this one in the Twin Cities in Minnesota, appropriately named the Twin Cities Marathon. First time running this marathon for Melissa. Course goes around four lakes along the Mississippi River. Leaves are starting to change up in the northern part of the U.S. The doggies were out on the course, and the spectators were terrific. Melissa made her A goal, which was to finish this marathon under six hours. Credit Coach Alicia for that one. Her time of 545 puts me under her marathon weekend time of 650, and that's a one-hour and five-minute PR. Melissa, that's fantastic. Congratulations. Amy and Michael, I got it right this time, both did the 10-miler at this event. Michael says it was his first time using Run Walk Run, and it went better than he expected. Finished just a little shy of a PR, but did pick up a run Disney proof of time. Wonderful atmosphere. Lots of folks out supporting the runners. Here in Florida, Melissa and Megan were at the Wawa 20-mile adventure crawl over in the central part of the state. Not a race per se, but a 20-mile-long event where you run from Wawa to Wawa. And if you're not either from the Northeast or down here in Florida, Wawa is a convenience store along the lines of a 7-Eleven, not exactly the same. So they had to go to, I forget how many of these and consume something at each one. Then they finished. They had to run as a team. So I think Melissa and Megan ran as a team. I'm not positive. Didn't see a report, but I saw the information going into the event. Pittsburgh, we've heard of this one before, the Mario Lemieux Pittsburgh Penguin 6.6 kilometer run. And when Andrew's son was born in June, he was born six pounds, six ounces. So 6.6K. Just missed, of course, PR. Ashley, fourth time running this one, by far her favorite. Perfect weather. Managed to get an unofficial 5K, 5K PR per her garment. So she'll take it. Yeah, we can credit that one, Ashley. In Ontario, Phaedra did the Run Waterloo Fall 5K Classic in Cambridge, Ontario. First race since she did the Halloween 10K in Disneyland. Still riding high from that one a month later. Made it to the start line at 7.59 for an 8 a.m. start and wound up crushing her race. Warm temps, but this week, warm temps for this time in October in Cambridge, but for Phaedra, a PR. In Conchahaken, Pennsylvania, a city very close to where I grew up. Brianna did the shoes and brews 26.2K metric marathon. That's about 16.3 miles. Alexis did a hot chocolate run 10K. I'm not sure where she did it, but hopefully it was somebody's cool. Started off well, then at mile three, uh, blew out her left shoe. Hate when that happens. Really hate when at mile four you blow out your right shoe. Alexis, you need new shoes. Despite all this, missed a PR by less than a minute. And she is on her way. Probably have already has purchased new shoes to go shoot for that PR again. You got good, two good tires, Alexis. I think you can do it. Katie was in St. Charles, Missouri for the Mo Cowbell Half Marathon. This was her second race of the weekend, simulation weekend for her. Warm, a little bit hilly. Overall, great race, well supported. If you need a half in the Missouri and St. Charles area, highly recommended on this one. Windsor, Colorado. Windsor half marathon. Brian was there. Big hill around mile six. I don't like big hills, but right around halfway through. Eh. If you're going to have one, that's probably not a bad place to have it. Really pushed himself, able to meet his goal of finishing at a pace of under 8 minute 30 seconds per mile. That led him to a PR of just over an hour 51 minutes, and beat that race pace by three seconds per mile. Up in Seattle, the Alaska Airlines Dog Dash on the University of Washington campus. Laura, Laura and her husband are on vacation in Seattle, wanted a short run, fun race to do. It was a little bigger than she expected, 3,000 runners. Race was around the campus, of course, which was pretty hilly, but also very scenic. Took it easy, enjoyed all the dogs. Dogs were a big theme this race weekend. I'm happy to see that. That's nice. Not much of an after-age party, but the medal was cute. Boyd, our friend Boyd, ran the Legs for Literacy half marathon. I'm not sure. I'm confident it's somewhere in Canada. This is half marathon number 27 since Boyd was diagnosed with blood cancer 14 years ago. He has now run a half marathon or longer every month since January of 2020, doing a lot of those on treadmill, but still knocking out the distance. Great weather for this race. Boyd is closing in on his goal of running the year in 2025. 2,025 miles in 2025. Sue's back at it in Connecticut. It again, this time the East Hartford, Connecticut Alumni Association 5K inaugural running of this one along the Connecticut River. Happy to be out. Improved her time over the 5K she did last week. We had talked about Long Beach on Saturday, and now Alison on Sunday did the Long Beach California half marathon. Uh run was also along the water. Crowds were great. Allison says, picture doing the tour de France was the support gathering all around supporting the runners. It was lots of fun. In Wisconsin, the Milwaukee Lakefront Marathon Weekend half marathon. Heidi did it. The temps were a little better for this one than they were on Saturday. Once again, back to the home bridge. Uh at the conclusion of the race for both the half and the full. The bridge about 120 feet tall, two miles long. Bridges can be tough. If you've not had a chance to run a bridge, it can be a challenge. And for the half, what you get to do is you get to run up it, then run all the way down to the end. Turn around, then run straight back up to the finish. That sounds like that. Come on. Good job on that one. Missed a PR by four minutes, but uh two hour, ten-minute finish time. Rock solid again there. That's a great job. Heidi did that. Katie was at there. Katie volunteered for the races this weekend. Let's wrap it up in Nashville. Holly was there, part of the Nashville Octoberfest celebration going on. She ran the Nashville Beer Run 5K. Really fun event. Great weather. And just maybe, maybe, just maybe, her favorite race shirt ever. Nice job. No metal, but you got uh chips and a 20-ounce beer at the end. That sounds appropriate for an Oktoberfest. Well, there we have it, friends, the race report for episode 211 of the Rise and Run podcast. This has been a long one, but see, we knew you had a long training run this weekend. So we we planned this. Um yeah, that's our story, and we're sticking to it. Once again, uh Zoom weekend instructions are on the Facebook group page. Long training run, wine and dine two weeks out. Hope to see you real soon until we meet again. Happy running.

SPEAKER_01: 2:32:40

The Rise and Run podcast discusses general information about Run Disney and is in no way affiliated with Run Disney or the Walt Disney Company. Any information or advice discussed on this podcast should not be considered medical advice and should always consult with your healthcare provider or event organizer.

SPEAKER_14: 2:33:01

Rise on the anthem be spawned for every heart that runs on the city.