170: Marathon Weekend Prep with RunFitFab

Episode Transcript
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Speaker 3 (00:04):
3 am again.
Why did I ever think this was agood idea?
Welcome to the Rise and Runpodcast.
Join our group of Run Disneyfriends.
As we talk about running atWalt Disney World and beyond.
We'll discuss recent runs,training, upcoming races and

(00:27):
surprise topics suggested by you, our listeners.
Well, the alarm's gone off, solet's go.

Speaker 5 (00:36):
Hello my friends.
Welcome to episode 170 of theRise and Run podcast.
We are, as always, justdelighted that you're going to
spend some time with us thisweek.
I'm Bob and I am here withAlicia.
Hello With Greg.

Speaker 3 (00:58):
Happy belated birthday, Bob.

Speaker 5 (00:59):
Thank you, greg, and with John hey, how you doing,
Bob, I'm older John.
Hey, how you doing, bob, I'molder John.
That's a good thing.
Another time around the sun, itis a good thing.
It definitely beats thealternative.

Speaker 3 (01:14):
Was Santa good to you , Bob?

Speaker 5 (01:17):
Yeah, yeah, I hope he was good to everyone else too.
Yeah, we're all smiling andlaughing at each other, friends,
because you know we don'talways record in sequence.
Yeah, it's still about a weekto go till Christmas.
Oh man, I peeked behind thecurtain.
Hey, seriously, though, we hopeyou had a wonderful holiday.

(01:41):
Maybe you're still enjoying it.
I hope so.
Hope everything was great foryou this week.
All Things Marathon Weekend.
You know we start talking aboutthis thing back in June and
July and it's like, oh mygoodness, it's 95 degrees and we

(02:03):
think it's never going to gethere.
And then, all of a sudden, it'sjust a couple weeks away.
We're going to break down theevent guide.
We know it's been out for alittle while, but we think now's
a good time to talk about it.
It'll still be fresh on yourmind when you get there.
We're going to visit with ourfriends Kristen and Devin, and

(02:24):
they're going to talk with us,among other things, about the
Run Fit Fab pop-up that's goingon Friday of Marathon Week.
Friends, if you enjoy the Riseand Run podcast, please share us
with your friends.
Introduce them to this Rise andRun family.
We want to share in their RunDisney journey too.

(02:48):
Please remember to follow us onFacebook at Rise and Run
Podcast and Instagram at Riseand Run Pod.
You can check out our YouTubechannel and visit our webpage,
riseandrunpodcastcom.
If you've got a question for us, a comment, you want to leave

(03:11):
your own race report or if you'dlike to introduce an upcoming
episode, please give us a call.
The number is 727-266-2344.
And you'll be able to leave usa recorded message.

Speaker 3 (03:27):
We'd also like to thank our Patreons, whose
support helps keep the Rise andRun podcast rising and running.
If you'd like to join ourPatreon team, please be sure to
check out patreoncom.
Slash riseandrunpodcast.

Speaker 5 (03:42):
The Rise and Run podcast is sponsored by our
friends at Magic Bound Travel.
Magic Bound Travel your placeto go for all your run Disney
needs.
They are proud, and rightly so,of the fact that if you're
arranging a Rise and Run, ifyou're arranging a run Disney

(04:03):
vacation through Magic BoundTravel, your travel agent will
be someone who has run probablymany run Disney events, so
they'll be able to help you out.
Magicboundtravelcom is theirwebsite.
Please check them out.
Well, friends, as we typicallydo, let's take a look at the

(04:24):
training calendar.
Marathon weekend is now justtwo weeks away.
Two weeks from today, we willbe running the 5K.
This is training week 26.
We've officially been at ithalf of a year.
We're into taper time.

Speaker 3 (04:41):
Yeah, congratulations on getting all your simulations
done.

Speaker 5 (04:43):
Yeah, that's a big deal.
I hope it went well for you.
We talked about it a lot lastweek.
I don't want to belabor it much, but it's it's a significant.
It's a big deal and I feel agreat sense of pride when I
finished mine.
I hope you did too.
It's a really good feeling toknow that you've done it and you
got it under your belt.
But you can't quit.

(05:04):
You got to keep going.
You don't want to waste allthat valuable training.
So you got your TuesdayThursday run and then six miles
on the weekend.
Disneyland Half Marathon isjust a couple weeks later.
Five weeks to go there.
You're in training week 13.
Your long training event isfour miles, which includes a

(05:27):
magic mile.
We have eight weeks to go untilthe princess half marathon
weekend.
We're in training week 10.
There You've got a double up ifyou're doing the challenge a
two mile walk and a nine and ahalf mile run walk and for

(05:49):
springtime surprise training andit always makes me just a
little sad to talk aboutspringtime surprise training
because that's the end of theseason, but we got 14 weeks to
go till we get there.
We're in training week four andyour distance is four miles.
On that one.
I'm going to skip over ourtraining updates because we're

(06:12):
all past our long trainingepisodes.
Plus, as I gave away at the top, we're in the wrong week anyway
, so let's go right into talkingabout the event.
We're not getting in thevandalorian and figuring out
what we, what we did during theholiday week wasn't that great,

(06:32):
wasn't that great hearing aboutthe vandalorian and all that
last week.

Speaker 3 (06:35):
Yeah, uh, yeah, I keep actually you know, I, I, I
feel bad now that I didn't getto ask Jack this question, or
maybe I just need to text Adam.
Do you think at any pointdriving the Vandalorian, adam
hit 88 miles per hour?

Speaker 5 (06:53):
I don't know, I don't know, greg, I don't know the
roads over there.
Really.

Speaker 3 (06:58):
We don't need roads, Bob.
They don't need roads.

Speaker 5 (07:03):
Yeah, nicely done.
Touche, my friend, we're nicelydone.
Touche, my friend, nicely done.
Let's.
Uh, I think you need to dropthe mic on that one.
That's great.
Hey, let's dive into the eventguide for marathon weekend,
starting with the Wednesday expo.
Expo starts on Wednesday, kicksoff at 10 am.

(07:27):
The lines will be very long.
If you get there at 10 am theywill wrap around the building
probably.
This is and again, friends, Iknow many of you who are with us
have done this before, but abunch of you have not.
This is the biggest raceweekend of the race season in

(07:50):
the Run Disney universe.
So expect bigger than normalcrowds, maybe longer than normal
wait lines to pick up your bib,etc.
Pick up your shirt.
Good crowds at the Expo,especially on day one.
But the Expo opens on Wednesdayat 10, closes at 8.

(08:11):
So the Expo's open four days,of course, because four races.
Thursday and Friday it opens atnoon, closes at 7.
The final day, friday, it opensat noon, closes at 7,.

(08:34):
The final day, saturday, opensat 11, and, as usual, closes at
3.
Now what to expect when you getthere.
We've already alluded to thefact expect big crowds.
Gang, who's going to be thereon Wednesday for the expo.
I should be.
I'll be there, john will bethere, alicia will be there,
greg you get in later.

(08:54):
Yes, I will not be getting tothe expo until Saturday okay,
now I'll probably there's noprobably about I'll get to the
expo after lunch.
I love meeting up with peopleat the expo, so if you see a

(09:14):
tall old guy walking around wholooks confused, come say hi and
then maybe you can point me inthe direction I should be going.
But I would I love to see youthere when you get to the expo.
Before you get there, in fact,you can do this right now.
If you haven't already, and alot of you probably have go to
your run Disney account.
Make sure that you have signedyour digital waiver.

(09:36):
Our international friends, Ithink, cannot do that.
I think they have to sign thewaiver that's correct in person
when they get there.

Speaker 3 (09:46):
Yeah, and the only reason why I know this is
because our friend Laura fromthe Netherlands she sent me a
message on Facebook, or postedsomething on Facebook, about how
to be able to handle that.
And yeah, so if you're comingfrom international.
But again, there's papers,there's tons tons of, as you
come down the steps, nothing toworry about on that end no,

(10:09):
there's not.

Speaker 5 (10:10):
And in fact, if if you're in the us ofa and you
forgot to sign your digitalwaiver, you can do it there.
Okay, but it's going to go alot easier for you if you.
If you've already done, youshould also.
You won't have them yet, butyou'll get an emailed expo

(10:34):
check-in pass.
Have that ready on your phonewhen you get to the expo.
It's going to help you out alot.
It's going to give you your bibnumber.
You're going to need that toknow which line to get in for
your bib.
I usually don't need my bibnumber, I just know that it's
the longest line because that'smy luck, so expect that again.

(10:59):
January 6th is the day RunDisney is pretty good on getting
them out the day that they saythat they will.
When you head into Wide Worldof Sports ESPN Center, you'll
walk up the hill.
The Athletic, the Advent HealthArena, is going to be on your

(11:21):
right.
That's where the official RunDisney merchandise is.
There is a virtual queue forthat one on Wednesday.
So if you're not a club runDisney person who is eligible
for early entry into that,you're going to need to get into
the virtual queue.
If you want to go on Wednesday.

(11:42):
You can join it on your myDisney Experience app.
I think it opens up.
I don't think it's right herein front of me.
It opens up at 8 30 am.
The virtual queue does.
You can do it on your way in,but I think you have to be
within like 40 miles of WaltDisney World.

(12:02):
I was going to put a big signup on Interstate 4 saying you're
now inside 40 miles, but itdoesn't work and you'd know it
on Interstate 4 because youwould be stuck in traffic with
nothing else to do.
So you could probably get intothe virtual queue at that point.
Now that virtual queue is justto get into the official run

(12:27):
Disney merch area and it's justfor Wednesday.
Rest of the week you can get inanytime that they're open.
Let's see anything else we needto talk about.
At the expo You're going tothat's.
That's on the right.
As you walk in you head up thehill to your front left at the
top of the hill that is thestate farm field house.

(12:50):
That's where you go to pick upyour bib.
If you're there early, there'llbe a long line.
That serpentines outside Is itserpentine or serpentine?
Anyway, I think it'sserpentpentine Outside and then
circles the building and thengoes downstairs.
You pick up your bib.
Depending on what races you'redoing, you may have more than

(13:15):
one bib to pick up.
If you're doing dopey or goofy,there's just one spot for it.
Other than that, if you'redoing multiple races, you'll
have to move around a little bit, head out of there Head over to
the Athletic Center.
That's where that's what I callthe expo.
That's where the vendors are.
That's where that's where JeffGalloway's booth will be.

(13:39):
That's where Fluffy Fizzy'sused to be.
They won't be there for thisone.
I think they're going to bethere for Springtime Surprise,
though Fluffy Fizzy's will beback for Springtime Surprise,
and a lot of other friends arethere.
A lot of great booths, a lot ofI don't know a lot of fun, a

(14:00):
lot of time to see other friendsover there or just in the ESPN
area.
All right, I think that'senough about the Expo.
Let me talk quickly about the 5KNow.
This will be true for all yourraces.
Disney provides transportationfrom the resort to the Expo and

(14:23):
to the races.
Resort to the expo and to theraces.
If you have any questions aboutwhere or when the buses leave
your resort, check in the lobby.
There will be a sign in thelobby and a cast member will be
able to help you out.
Now for the 5k buses start toleave at 3 am.

(14:45):
The race begins at 5 am.
No monorail transportation forthe 5K.
The 5K corrals are A through Fand they open, they stagger the
opening, I believe, starting at3.45 am.

(15:06):
We learned something valuableat Wine and Dine which I expect
will occur again this weekend,and that is they have subgroups
within the corrals.
Now, whether they'll do it forall four racers or not, I don't
know.
But don't be surprised ifyou're, let's say, in Corral C

(15:30):
and you get there and you findthey have Corral C, pink and
yellow and green and blue.
That could happen.
If that is the case and youwant to enter the corral with a
group of people, make sureyou're all together before you
go in, because it is entirelypossible that some of your group

(15:50):
could get in and that subgroupcould close and the others might
have to go to the next subgroup.
That's all fine.
Only spectating for the 5Ks atthe start-finish line, it's no
big deal.
It is the standard, what hasnow become the standard-run

(16:11):
Disney 5K route, which basicallytakes you around Epcot From the
Epcot parking lot around Epcot,back to the Epcot parking lot,
round Epcot, back to the Epcotparking lot.
This year Rise and Run family.
The 5K is 101 Dalmatian timeand if you're wondering how all

(16:36):
that started, I've got a guestwith us right now to tell us all
about it.
Hi, monica.

Speaker 7 (16:43):
Hey how you doing.

Speaker 5 (16:47):
Well, good, thank you .
How did you come up with thiscrazy idea?

Speaker 7 (16:49):
Last year my cousin, one of my friends and a couple
of the Chaos Crew kids randressed as Dalmatians.
The kids were the puppies, mycousin and I were Horace and
Jasper, the puppy nappers, andthen our friend Jackie was the

(17:10):
fabulous Cruella and we had anabsolute blast.
And while we were on the coursewe ran into I don't know, maybe
a dozen or 20 or so otherrunners dressed as Dalmatians
and we thought it was justhysterical to chase after them
with our puppy napper nets andwhatever.

(17:32):
So we were talking about we dogroup costumes a lot and we
always have a lot of fun.
And we were talking about itand thought how fun would it be
to actually get 101 Dalmatianstogether or more?
So I thought what better groupof people who enjoy running and

(17:57):
run Disney and dressing up andjust having fun at these races,
what better group than the Riseand Run group?
So I messaged you and askedwhat you thought about it.

Speaker 5 (18:09):
It was a warm spring evening.
I was out here.
Obviously we hadn't well, not,obviously, but we hadn't
registered for anything thatrace weekend.
Yet.
You got me before registrationand I had made up my mind.
I wasn't doing Dopey this year,I was going to do Goofy.
Then Monica says all right,here's the deal.

(18:31):
We ended up talking on thephone.
Here's the deal, We'll do it,but you have to be Cruella, oh
Monica.

Speaker 1 (18:43):
I drive hard buddy.

Speaker 5 (18:53):
Now I'm in for the 5k , I'm in for goofy, so I'm in
for the dopey again.
Um, I'm I'm excited for ourbuddy alec at kpa.
Kawaiian pizza par really camethrough for us too, didn't she?

Speaker 7 (18:59):
she knocked it out of the park.
I, I, I knew she could dodalmatian shirts with collars,
and then she even took it a stepfurther and offered to
personalize the collars witheither your name or a puppy from
the actual 101 Dalmatians movieor TV series, or the name of

(19:19):
your favorite puppy or whatever,and I just think that is so
cool.
I can't wait to see everyone.

Speaker 5 (19:26):
So, listen, let's talk some logistics as to how
we're going to work this thingout.
I was thinking, you know you'vemet up with us before a race,
before right.

Speaker 7 (19:39):
I have, but pretty rare, because I'm like a show up
at the start kind of situation.

Speaker 5 (19:47):
Okay, well, you got to get there earlier this time.

Speaker 7 (19:50):
I promise I will.
Yeah, might be the only time.
This is the only motivation Iget to get there early.

Speaker 5 (19:57):
I'm thinking the corrals open at 345.
Buses start at 230,.
I think Corrals open at 345.
We get together and I will saythis on future episodes In fact,
john's got a graphic for us.
John, you still got thatgraphic we need to put in.

Speaker 2 (20:18):
I'll put it up again.

Speaker 5 (20:19):
Okay, when you come into the staging area, you get
off the bus, you make that longwalk through Epcot security.
You come into the staging area,you're off the bus, you make
that long walk through epcotsecurity.
You come around, you're intothe staging area.
You look towards the stage andthere are bleachers in front of
the stage and we are at the leftof the bleachers.
Friends, I'm hoping that inrelatively short order there'll

(20:44):
be a whole bunch of people therewith Dalmatian shirts on.
So my plan is Corral's open at345.
I would like us to take a groupphoto at 4 am.
So I'm hoping, if you'reparticipating, you can be there
at 4 am.

(21:05):
I'm not 100% sure where we'lltake the photo Probably right in
there, but maybe if there's abetter place I don't know We'll
figure that out on the fly.
When we're done, we can allwalk together over to the
corrals, and I would like us allto start in the last corral.

(21:27):
No matter what we have on ourbib, I'd like to start in the
last corral.
If we head over there a littlebit after four, we I think I'm
not used to doing this, but Ithink we should be towards the
front of that corral and then wecan walk the whole thing
together.

Speaker 7 (21:42):
I think that sounds like a lot of fun.

Speaker 5 (21:45):
As many people.
I know some folks will not wantto do that.
Some folks will want to PR the5K, but I've got to tell you if
you haven't done this before,unless you're running Dopey,
your 5K bib won't even have atiming chip on it, even have a

(22:07):
timing chip on it.
Only the dopies will have a 5Kbib with a timing chip because
you use the 5K and the 10K thesame bib, so we can walk that
thing.
We can keep as many of thepuppies together as possible.
We finish in about an hour.
If our friends want to breakoff and get photos, they can do
that.
We'll be walking.
They can catch up with us.
I think it would be a blast.

(22:29):
What do you think, monica?

Speaker 7 (22:31):
I think it's going to be great.
I think there's going to be atleast 101, maybe two or 301
puppies out there.
We'll be hard to miss andhaving a lot of fun.

Speaker 5 (22:43):
I didn't check with Alec.
I should have.
She sold over a hundred shirts.
I know that.

Speaker 7 (22:48):
That's incredible how fun, and I know we've got
plenty more that made their ownshirts or their own costumes.
So if you missed out on the KPAorder, you're welcome to just
grab a white t-shirt, grab aSharpie and draw some spots on
yourself.
It doesn't have to be anythingofficial or expensive or

(23:09):
extravagant, just make yourselflook like a puppy and join us.

Speaker 5 (23:15):
And Tony, if you're with us, you're not allowed to
draw on your chest.
You have to have a shirt.
Oh, come on, I think that'd begreat Body paint.
Puppy Monica, listen, thanksfor the idea and for your
efforts in all this.
I appreciate it.
You got anything else going onthis weekend?
You got any special dead laststarts or anything that you're
doing?
I know you do that sometimes.

Speaker 7 (23:36):
I do.
I am going to do dead laststart.
I've got two of the chaos crewkids my oldest two are going to
run the 10K.
I've got two of the Chaos Crewkids my oldest two are going to
run the 10K and there's oh gosh,there's probably like eight or
so.
In my small little.
We call it the cousin group,but I'm only related to like
half of them, but we're allcousins.

Speaker 5 (23:57):
Nice.

Speaker 7 (23:58):
So we'll all dead last, start the 10K and possibly
the half, I don't know.
We're just, we're here for agood time for for Dopey.

Speaker 5 (24:07):
I know that's cool.
Yeah, if we get, if we getother photo ops, we'll do them.
Maybe if we keep the grouptogether, we'll get one at the
end.
Maybe, maybe we can even getone on the race course.
What, what idea do you havethere, john?

Speaker 2 (24:22):
So 101 Dalmatians 2, the animated movie was Patch's
London adventure.
So when we're over in the UK wecan get a photo over there, a
nice big group photo.

Speaker 5 (24:33):
We can probably hijack a PhotoPass guy for 100
plus people.

Speaker 2 (24:37):
If Tony's with us.
You know it's going to happen,Tony or Kay.

Speaker 5 (24:40):
Yeah, tony, or Kay, yeah, oh gosh, we're only a
couple of weeks away, monica.
I'm excited about it.

Speaker 7 (24:48):
I can't believe it's already here.
It feels like just yesterday westarted talking about this.

Speaker 5 (24:52):
I know.

Speaker 7 (24:52):
And now, here we are.

Speaker 5 (24:54):
And I wonder if you've started a trend.
Maybe this will become a riseand run tradition.
We'll have different themes fordifferent years.

Speaker 7 (25:04):
We'll see how it goes .
That sounds like a lot of fun.
I've been known to instigateall kinds of chaos.

Speaker 5 (25:08):
Yes, you have All right, All right Thanks.

Speaker 2 (25:21):
Monica, see you soon.
Thanks so much.
On Friday we have the 10K.
Those buses also start at threeo'clock in the morning.
There is no monorail service soyou must take a bus, just like
the 5K.
Start.
Groups A through F open at 345am Spectating only at the start
and finish lines but there istechnically unofficial
spectating at the Epcot resortsat the Epcot resorts.

(25:43):
But I know last year when mywife and Jack spectated for the
10K they made him stay away fromthe resorts.
They went over that littlebridge that's between the
boardwalk and the Yacht Clubover Crescent Lake, so you're
away from the resort.
So people weren't disturbingthe people in the rooms.

Speaker 5 (26:04):
Yeah, the quiet zone, I know.
Yeah, it's kind of odd.

Speaker 2 (26:08):
Best way to get there , they they said, was take an
uber to the swan or dolphin orone of those resorts and just
walk in, because driving they'renot gonna let you in you know
we don't talk.

Speaker 5 (26:19):
We don't talk much about.
We always talk about taking thebuses to the race.
But a lot of friends drive.
They don't stay on property andthey drive to the race.
I just make a general comment.
That's easy.
I've done that a couple times.
I'll do it at springtime.
Uh, just just get there at adecent hour it's.

(26:40):
It's easy to drive in.
The parking is open.
They don't charge for parking.
When you show up there andremember where you parked, it's
going to be pitch dark when youdo it and it's going to be very
easy to forget where you park.
So remember that.

Speaker 2 (26:58):
But do a deep don't do a deep dive into the event
guide, because they do have aroad closure map what time roads
will be closing.
So if you're one of those ohit's uh, five o'clock race start
time let me try to pull in at 445 no bad idea, bad idea,
better, better idea if.

Speaker 5 (27:18):
If this is what you want to do, I gotta tell you I
really enjoy pre-race time.
I enjoy it because we get tomeet with friends.
I go in pretty early.
I don't necessarily get on thefirst bus, but I go in pretty
early grab a cup of coffeethere's a spot where you can buy
a cup of coffee there and Ilove hanging out with friends
for that hour or so before therace.
That's fun.

(27:39):
But if that's not what you wantto do and you're driving, as
John said, get in there early,then sleep in the car, set an
alarm and go back to sleep inthe car If you want, then then
you can walk over to the startgate at a later time.
Uh, the other, then the otheroption and John, you alluded to

(27:59):
it earlier is uh, take an Uberor a Lyft, they'll be running.
It's definitely an option.

Speaker 6 (28:13):
All right.
So moving on to the halfmarathon, the buses start at
2.30 am.
There is monorail service thatday beginning at 2.30 am.
The start groups are A throughG and open at 3.15.
If you have individualsspectating, there is a few
places that they can spectatefrom.
At mile four and a half you canspectate outside the Grand
Floridian.
At mile 5.4, Main Street USA isopen.

(28:35):
There's monorail transportationto Magic Kingdom from Epcot
beginning at 430, and you do notneed a ticket to get into magic
kingdom before 7 30 am.
You can also spectate at mile6.7, at the contemporary 7.5, at
the ticket and transportationcenter and finally at the finish
line it's.

Speaker 5 (28:56):
It's funny listening to those miles, alicia, because
done this many times, it'sbackwards.

Speaker 3 (29:02):
Yeah, I was gonna say we have a slightly adjusted
course for this one right,Alicia.

Speaker 6 (29:07):
Yeah, so the half marathon.
I didn't know that the halfmarathon was going to go the
opposite direction, like themarathon is, until we just got
the event guide.
But yes, things are goingopposite of what we usually do.
So we usually go from TicktonTransportation Center and go
past Contemporary and then intoMagic Kingdom and then come out.

(29:31):
We're going the oppositedirection.

Speaker 2 (29:33):
Yeah, yeah, I think we're going in through that
bridge between the GrandFloridian and that walkway they
built now.
That's the way we're gettinginto the parks.

Speaker 6 (29:46):
Yes.

Speaker 3 (29:48):
I will say Abby, the only thing that I mean.
Again, change will hopefully begood.

Speaker 7 (29:55):
Yeah.

Speaker 3 (29:55):
I will say that probably the only disappointing
thing, though, of doing thiscourse in reverse is, I mean,
obviously, yes, the key bigthing of the half course is
magic kingdom, but at leastbefore you got to the ttc it was
really cool to run underneaththe toll plaza and, like you,

(30:16):
get the fact that you could seethe magic kingdom yeah, like
that sign lit up and everythinglike that, the fact that I
imagine we're coming in or Iimagine everyone's going to be
going, still underneath it, butyou'll just like have to do like
a selfie version as you're,like you know, going through,
going down, world drive andeverything like that.
I will say, though, world drive.
Though big tip is for those ofyou who are middle to back of

(30:41):
the Packers bring yoursunglasses, because when you hit
, after you get out of the TTC,by that time of day, the sun is
going to be up and it's going tobe right on you.
Having sunglasses is vitallyimportant for that part of the
race.
Absolutely All right.
And then we move to the bigdaddy, the marathon.

(31:02):
A couple weeks ago we went intoa whole deep dive because they
gave us the new information andthe new course.
We're just going to quicklyhighlight those changes again
here.
The start time of this race isnow at 4.30 in the morning.
Yeah, yeah, 2.30 in the morning.

(31:24):
Oh yeah, yeah.
So because of that, the bustransportation from the Disney
resorts will begin at 2 am.

Speaker 5 (31:34):
Yeah, that's just wrong.

Speaker 3 (31:36):
Yeah.

Speaker 5 (31:37):
I mean it's accurate, but that's just wrong.

Speaker 3 (31:41):
If you are staying at a monorail Magic Kingdom resort
.
Even though the buses start at2.30, according to the event
guide the monorail does notbegin operating until 2.30.
So I don't know if that was amisprint or if that's the case,
but at least according to theevent guide, monorail service

(32:02):
begins at 2.30 in the morning.
Event guide monorail servicebegins at 2 30 in the morning.
Uh, same as the half marathon,we have start groups or corrals,
or whatever they're calling itfor this particular race weekend
.
We will have a through g and,because of the earlier start
time, the start group corralsnow open at 2 45 am.

(32:24):
In terms of spectating, uh,these are the the quote-unquote
officially sanctioned spots.
According to disney uh, firstis at mile eight, which is
outside of the grand floridianmile nine on main street, usa,
and again, similar to halfmonorail, transportation to the

(32:44):
Magic Kingdom will begin fromEpcot beginning at 4 am.
Now, whether you're staying ona monorail loop resort and you
want to go spectate, I'm notexactly sure how that works, but
again, according to the eventguide, it's saying that you need
to start your journey at Epcotin order to get over to Magic

(33:05):
Kingdom and, again, similar tothe half marathon, as a
spectator.
You do not need a park ticketfor the Magic Kingdom before
7.30 in the morning.
Another spot to cheer is atmile 10.6, at the Contemporary
mile 11.5, at the TTC.
Next spot is our next park, atmile 17.

(33:31):
Uh, you can cheer at animalkingdom.
That begins at 8 AM and youwould need valid park admission
to cheer in that area.
Uh, the same goes for mile 23.4, where you can cheer for the
four seconds that we're inHollywood Studios, and cheering

(33:53):
there can begin at 9 am, andagain, you do need valid park
admission for that.
Now, at this point I don'tthink it would be a quiet zone.
You can cheer at mile 24.4, andthat is the boardwalk, and then
finally, starting at mile 25,you can cheer inside of epcot.

(34:15):
That will begin at 10 am andagain you would need valid park
admission.
Now, just to quickly go over theuh slight changes to the course
.
Uh, again, and these, you knowwe got these a couple of weeks
ago, but just to highlight themreal fast.
So we actually will be startingthis race, going through epcot

(34:40):
and going through world showcase.
I know that's a huge point ofcontention for a lot of us, but
at this point it is what it is.
Oh yeah, so we'll do WorldShowcase, then we will exit
Epcot, make our way over toWorld Drive and then, very
similar to the half marathoncourse, we'll be heading up
World Drive, but this time wewill be entering from the grand

(35:06):
floridian side as opposed to thecontemporary side, so we'll be,
as john mentioned before, we'llbe able to have a nice stroll
along that new walkway, uh, thatthey built a couple years ago
that connects the contemporaryto magic kingdom.
Again, you'll get the.
You know, I, I think we figuredit.

(35:28):
I think, even though we'restill coming in the opposite way
, I still think we're gonna makea left.
I don't know.
We're gonna be making a right,yeah, right hand turn onto onto
main street yeahyeah, regardless of this change.
But then we will be doing magickingdom in reverse.
But what's really cool is wewill touch all the lands, yeah,
of magic kingdom.
Uh, you make your way past thecontemporary, then to the ttc.

(35:53):
There's like two weird out andbacks um that occur in the magic
kingdom parking lot area andthen we'll, and then from there,
pretty much the course is thesame as it has been in the past.
You know, you'll have thatwonderful stretch, probably from
like the half marathon point toanimal kingdom, which can be a

(36:15):
slog, but, don't worry, you getto pass by everybody's favorite
backstage area, the sewagetreatment plant of the walt
disney world property.
Again, everything looks thesame in terms of animal kingdom.
Based on this map, everest isjust past mile 17, so depending
on the time of day you're there,you'll have to be able to see

(36:37):
if it is running and operating.
Uh, you know as a possibilityto ride that in the middle of
the race.
Then from there you head overto Blizzard Beach, again the
real quick jaunt throughHollywood Studios and then back
to Epcot via the InternationalSqueezeway and the Boardwalk and
we'll be finishing up againgoing through Epcot, but this

(37:00):
time on the Canada side of WorldShowcase.
So instead of getting yourmargarita, you can get a beer at
Rosencrown and say hi to Benny,and then you finish off the
race and that is the marathon.

Speaker 2 (37:15):
And it looks like Greg, I'll be meeting you at the
Little Mermaid this year andnot the teacups.

Speaker 3 (37:23):
We'll go under the sea, john.
Under the sea, the sea, allright.
Well, in this episode we havespent a lot of time going over
the event guide for marathonweekend because you know, as we
you know just talked about, butwe've talked about in previous
episodes before about, you know,how marathon day is going to be

(37:44):
so different, with a new starttime and a highly adjusted
course and everything like that.
But there's, outside of the riseand run meetup that is, you
know, happening on saturdayafternoon at 3 pm, the food
truck area at disney springs,there's another event that is
very near and dear to us that isnot part of the event guide I

(38:07):
hope in future years it is partof the event guide and that is
the Run Fit Fab pop-up that isoccurring on Friday, january
10th at the Swan and DolphinComplex and we want to be able
to chat about that event alittle bit more, since, as rise
and run, we are going to bethere doing a live podcast

(38:30):
recording.
But I think us to talk about itwould not be very exciting.
So I think we need to bring inthe wonderfully talented adele
dazeem I mean kristin and.
Devin of the Dopey StrongFacebook group and the Run Fit
Fab mega products.

(38:51):
I mean you've expanded so muchover the last couple of years.
It's amazing to see Welcomeback to Rise and Run.

Speaker 4 (38:58):
We've basically pushed Wicked out of the target
space at this point.

Speaker 3 (39:03):
Now.
Are you holding space for therun fit fab meetup?
That that's.
That's the question I have.
Everyone should be?

Speaker 1 (39:08):
what song do you think we're gonna have the dj
play last?

Speaker 3 (39:12):
that's the real question well, I mean, I'm sure
it's defying gravity, but I mean, if I I'm granted kristin, you
and I have had private argumentsalready about how I think they
kill the momentum and definegravity in the movie.

Speaker 1 (39:25):
But it's okay to have wrong opinions that's right,
everybody's entitled.

Speaker 3 (39:31):
Right, exactly, exactly but you know, and since
you're here, obviously we'regonna, we're gonna briefly, uh
remind folks about the detailsof the pop-up, but then you know
, when we have the two of you on, you know, we just can't talk
about one thing.
So so we're going to talk aboutnutrition and recovery just
very briefly, as it relates tomarathon weekend.

(39:52):
But let's start with the, thebig event, the, the first annual
run fit fab pop-up, againjanuary 10th at the swan.
And Ladies.
Give us other details of whatour friends need to know, who
have already purchased a ticket,about this wonderful event.

Speaker 1 (40:11):
So, like you said, the event is on January 10th,
after the 10K.
It starts at 12 o'clock.
Please get there about 45-ishWell, not that early.
But if you can get there thatearly, you can hang out with us
and have some coffee before itstarts.
But if you want to bring yourown that early, you can hang out
with us and have some coffeebefore it starts.
But if you want to bring yourown yoga mat, you can, or a
little hand towel, because wewill be doing some core on the

(40:32):
floor, as we've talked aboutbefore.
But the event is basicallywe're going to do like a 20 ish.
We're going to try to keep itto 20 minutes I'm smiling at
Devin because we know how thismight go but we're going to do a
mobility core workout.
You guys, it's a brieffive-hour core workout.

Speaker 3 (40:50):
It's a glorious three-hour finale, mostly.

Speaker 1 (40:52):
America.
So we'll be doing a mobilityand core workout slash warmup to
the rest of the race weekend.
We have a DJ, we have balloons,we have a photographer and
everyone's getting a gift bagwith all of our favorite
products.
Sparkle Athletic will be therewith a couple of items as well,
and obviously our great friendsfrom Rise and Run.

(41:14):
You guys are coming too.
We're very excited.
I don't know how many timeswe're going to barf and or cry,
but it might be, we'reanti-barfing.

Speaker 5 (41:24):
We're very anti-barfing.

Speaker 1 (41:26):
We'll see, we'll see.

Speaker 3 (41:28):
No, I think that the part that I'm most excited for
for the two of you is, I mean,obviously, yes, you have already
experienced this.
You know, I know you do.
You know run fit fab meetups atall the race weekends, whether
it's getting you know picturesin front of you know the, the dj
stand or the ball, the expo, oryou know you all ride a ride

(41:49):
together.
But I mean, I know through ourexperience with our meetups down
at disney springs, like thefact how it grows and grows and
grows every year, and you justsee that level of camaraderie,
you know it really doessomething to your, your spirit
and and really just pushesforward this positive message.
And I think you all are goingto be taking that to the

(42:12):
absolute next level and we can'twait to witness that for you.
And so we're, we're just, we'reso proud to number one, know
both of you, number two, beassociated with this event and
hopefully we'll have thisbeautiful partnership for uh and
years to come.
But one thing I just thought ofdevon.
I keep saying the swan and thedolphin, and the thing is, when

(42:33):
you put those two resortstogether, that's a massive area.
Could you give us like thefiner, finite details.
Is it the swan?
Is it the dolphin?
Which hotel is it and it?
And then, which ballroom in theconference center is it going
to be?

Speaker 4 (42:46):
So it's the Swan, but it is the Swalfin known to most
people.
But it is the Swan and it isAtlantic Hall Biggest ballroom.
It's basically going to be arun fit fab, rise and run prom.
So, in addition to the workoutsand the photos, the merch and
everything hugs, what, what haveyou?

(43:09):
We also will also be having adance party.
So I have to have a tux yes, Imean yeah, you're the prom king
as long as you can do planks anda tux, yes I don't see why not
I would love to see that.

Speaker 1 (43:23):
Actually I'd love to see.
I have a tuxedo I I don't seewhy not I would love to see that
.

Speaker 5 (43:25):
actually I'd love to see it.
I have a tuxedo.
I can't imagine it fits anymore.

Speaker 1 (43:29):
You're going to be the prom.
Oh, I can't talk.
You're going to be the prom,king.

Speaker 5 (43:34):
All right.

Speaker 4 (43:34):
You should be the prom king and queen 50 years too
late, or 60 years too?
Late.
Like Kristen said, bring yourown yoga mat if you would like,
bring fuel water if you want,but you can come early, Hang out
, meet some people beforehand.

Speaker 1 (43:48):
I'm trying to like not cry right now while you're
talking about it.
Is that weird?
Because I just feel like thishas been something that's like
an actual dream come true.
And now I'm thinking of 400people looking at us while we're
on stage doing planks and I'mgetting very excited.

Speaker 3 (44:07):
I mean, it's a labor of love that the two of you
should be extremely, extremelyproud of.

Speaker 2 (44:10):
Okay, so it's at the Swan.
What is the easiest way or thebest way to get there?

Speaker 1 (44:15):
I would definitely ride share.
They have encouraged us to takepublic transportation if
possible or do like an Uber or aLyft, because while they do
have parking there, they don'thave necessarily enough for 400
of us.
So if you guys can take othermodes of transportation, that
would be great.

Speaker 3 (44:31):
You know, I will say one of my favorite games to play
in Disney World is the Disneytransportation game.
It's like okay, well, if I'm atthis park and I have a dining
reservation at this resort, howexactly, exactly, you know, do I
get there without a car?
So I mean outside of, again,you know, using public
transportation, I would imagine.
If you're staying in thecrescent lake epcot resort area,

(44:55):
it's an easy walk.
If you're, I would imagine, ona on a skyliner resort, just
take the skyline to theinternational gateway and take
the boat.
Yeah, just yeah, yeah, thereyou go, take the boat or walk
what?
yeah, walk, yeah, you know greatrecovery and you know the, you
know flesh out the legs and I Iwant to say now, what do you

(45:18):
think is boardwalk closer or isyacht club closer?
Because I'm wondering, like ifyou wanted to take like a Disney
resort bus and then transferover, which do we think is a
closer distance?

Speaker 4 (45:32):
I would say maybe Boardwalk.

Speaker 6 (45:35):
So to the Swan, yeah, I would say, or Yacht, either
one.

Speaker 5 (45:41):
Yeah that's pretty close, it's probably about the
same.

Speaker 2 (45:46):
I mean, or if you're spending your park day at
hollywood or epcot, rightanother way to get there?
Yeah, because the one thingthat I've known, I've noticed
and known is resort to resort isprobably the hardest thing to
do in disney.
It's where you have to go toanother third park or area to

(46:06):
get to the other resort.

Speaker 4 (46:08):
It's doable and you can.
What is it?
Carpool, if you need to, if youknow friends at the same
resorts, but yeah, even makingsure if you wanted a dining
reservation on the boardwalk orEpcot or Hollywood afterwards,
that's a great idea.
We'll definitely need to refuela little bit and you'll have
your goodie bags with you and,hopefully, some new friends, but
it's a great idea.
We'll definitely need to refuela little bit and you'll have
your goodie bags with you and,hopefully, some new friends.
But it's a great area and we'rejust super lucky to have

(46:30):
snagged this spot.

Speaker 3 (46:31):
Oh, absolutely All right.
So we'll go over things onemore time here.
So Friday, january 10th, atnoon, but we're encouraging
people to show up anywhere from30 to 45 minutes ahead of time
to get checked in, and it's inthe Atlantic Room of the Swan.

Speaker 1 (46:52):
Yes, they miss anything?
No, and you're going to take anescalator down.
So that's where the room is.
It's on the lower level andit's basically where they told
us all the proms and expos go.
So it'll be the biggest room atthe bottom.

Speaker 4 (47:05):
You'll see people, impressive yeah.

Speaker 1 (47:07):
You'll see one of our greeters, one of our little
fairy godmothers out there andthose of you who are coming,
just so you know, when we'redoing the workout we're going to
have all kinds of lovelyvolunteers doing all different
variations of the modificationsyou can do.
So let's say, if, like, a fullout plank isn't your jam, you're
going to see someone on stagewith us who will do a modified
plank and the volunteers will bewearing yellow t-shirts.

Speaker 4 (47:30):
So easy to spot, easy to ask a question if you need
me, so if you need to.

Speaker 3 (47:35):
Okay, so so look.
So look for the yellow t-shirtsand Bob in a tux yes, Got it.

Speaker 1 (47:40):
That's key.

Speaker 3 (47:41):
If you don't see the tux, you're in the wrong place.
Got it?

Speaker 1 (47:44):
That's key, if you don't see the texture in the
wrong place.
No, pressure.

Speaker 3 (47:48):
Oh man Gotta love it.

Speaker 1 (47:49):
Gotta love it.

Speaker 3 (47:50):
All right, ladies, you know, again, we can't just
have you here and only talk foryou know, eight minutes about
the pop up.
You know, let's dive into justa couple of questions that we
had brainstormed up, you know.
You know, here we are.
We're past the Christmasholiday.
We are two weeks away frommarathon weekend.

(48:11):
I would imagine a majority ofus have our final long runs.
We are in taper mode, you knowwe're we're dealing with the
taper crazies, you know.
Think at least we have theholidays to distract us, um, you
know, from the taper crazies.
You know, think at least wehave the holidays to distract us
, you know, from the tapercrazies.
But the one thing that Ithought about is and Kristen,

(48:31):
I'll start with you first onthis is I know, for marathon
weekend, a lot of focus gets puton dopey and goofy in the
marathon.
But regardless of whatever raceyou are doing for this
particular weekend, when shouldour friends start hydrating and
upping their carbs for again,whatever race they're tackling

(48:52):
during January?

Speaker 1 (48:54):
So hydrating, I would say a week out.
I would throw in like a liquidIV into your water every day and
just make sure you're uppingthe water.
But keep an eye on the weathertoo, because it seems like we're
trending really cold and Idon't know if I should even say
that out loud because then Elsamight get mad and change it to
hot but, um, but just keep aneye on the weather and make sure
you're staying hydrated.
Now, anything for the 5k or 10k,I wouldn't necessarily say you

(49:17):
need to carb load for days out,but I would do.
Maybe on the plane you're doingsome scratch, super high carb,
you're doing a liquid IV, andthen you're just upping the
carbs just a little bit.
Let's say, if you're doing 10 Konly two days out, I would just
throw in an extra bagel, anextra handful of pretzels here
and there throughout your day,Just to make sure that you're

(49:37):
having enough food and hydrationleading up to your race.
And then that morning of, makesure that you eat something in
the hotel room before you leave,Because a lot of times we think
and I hate the word just but oh, I'm just doing a 5K.
But if you're just doing a 5Kbut you're waking up three or
four hours prior and then you'resitting around in a parking lot
waiting for your race to start,that's a lot of time in between

(49:57):
.
So just make sure you havesomething like a bagel and a
protein shake in your roombefore you leave and then that
way you'll be nice and fueled upfor your race.

Speaker 5 (50:04):
I love to grab a banana.

Speaker 1 (50:06):
Yes.

Speaker 5 (50:07):
And a bagel and some peanut butter.

Speaker 1 (50:09):
Perfect snack Perfect .

Speaker 5 (50:10):
Yeah, now on the flip side, when we're done.
You know we talked with Jeffbig emphasis on the first 30
minutes after the race.

Speaker 6 (50:21):
Yes.

Speaker 5 (50:22):
We should be getting oh gosh, I've heard it from Jeff
so many times a combination ofcarbs and protein and I forget
what it is, but I'm not thinkingthat.
The box with the plastic cheeseas much as I love it and I will
eat it I'm not thinking that'sthe best thing.
What should we be doing there?

Speaker 4 (50:42):
The 30 minute window is a really great time frame to
have right after you cross thefinish line.
So if you can have somethingchecked in your gear bag like a
protein shake, a protein bar,you're essentially looking to
get that protein in as quicklyas possible because you want to
repair your damaged musclefibers.
So the quicker you can get thatin, the better.
If someone's giving yousomething, I mean and they're

(51:04):
coming from their room and itcould be something that's like
Greek yogurt or cottage cheese,if you have that preference.
But honestly, protein shakeslike you can have it in a
blender bottle, shake it up andthen just add your water that
you're getting after the race,get that in as quickly as
possible.
But a good combination ofprotein to carb ratio is really

(51:25):
essentially what you want tohave right after the race If you
can get that in.

Speaker 5 (51:29):
Sounds good.
I did not do a good job of that.
I finished my dopey sim todaylistening to your podcast, by
the way, at least part of it.
Oh, no kidding, I enjoyed it.
We'll talk more about it in aminute, okay, the American girl
doll part.

Speaker 1 (51:46):
Who are you?
Are you a Felicity?
Are you a Molly?

Speaker 5 (51:51):
I got to tell you I don't even get the reference,
but that's okay.

Speaker 1 (51:55):
We'll explain it later.
I'm going to make a PowerPointpresentation.

Speaker 5 (52:01):
Oh, shucks, yeah.
Anyway, I did a lousy job.
I find that not so much after5K, 10K, but after a long run.
When I get home I don't want toeat at first.

Speaker 1 (52:14):
Yeah.
It's really hard because yeah,your stomach kind of turns off.

Speaker 5 (52:20):
Yeah.
So you've got to kind of Idon't say force yourself.
That's not the right word.

Speaker 4 (52:25):
You have to be cognizant of the need to do it
like you said, bob is alwaysgreat Some oatmeal, some yogurt

(52:47):
and just gradually adding insome more fruit, because that
has a lot of water in it as wellum is generally better on your
stomach.
Um.
So if you do have a verystressed out tummy and you're
taking in so much different fueland sugars and whatnot, just
being kind and then gradually,like taper mode, gradually
increasing your carbohydrates,your hydration, decreasing the

(53:08):
volume of work, but after therace you want to make sure that
you're increasing all that foodagain.
You're getting it back in yoursystem because your glycogen
stores have been depleted.

Speaker 5 (53:17):
So it is important.

Speaker 4 (53:19):
The 30-minute window is where you want to hit it.
But if you can't, it's not theend of the world, and you know
yourself best and you know yourrecovery best by then you know
something I thought of.

Speaker 3 (53:29):
I I think as voices within the run disney community.
I mean, think about it thatyear that they put the pretzels
in the box instead of the chips.
We all raised royal hell and ittook a couple of races, but we
got the chips back.
So, ladies, what do you thinkwe have to do within the run
disney community, because youknow, hearing all this

(53:51):
information is extremely vital,and I know, alicia, you've been
championing this thought for awhile as well is what do we got
to do to get run disney to finda sponsor that will give us a
protein shake?
as we're coming through thefinal shoot.

Speaker 1 (54:04):
Yeah, that's what I'm wondering.
So Disney partners with Coke,correct?
Because it's Dasani and Coke.

Speaker 3 (54:11):
Yes, correct, yeah, all right, yep.

Speaker 1 (54:13):
There's got to be a company that Coke is connected
with, that has a protein.
Yeah Right.

Speaker 5 (54:19):
You would think so.
I would think so.
I don't know off the top of myhead, but I would think so.

Speaker 4 (54:24):
What about some Coca-Cola super aminos or
something?

Speaker 1 (54:27):
Yeah, rise and run rapid fab protein.
Yeah, I mean we can come upwith so many flavors.

Speaker 3 (54:34):
Well, number one would be Dole Whip.

Speaker 1 (54:36):
Dole Whip, for sure, and then Churro would be like
our seasonal flavor.

Speaker 4 (54:42):
And the grossest would be the turkey leg.
It's a seasonal flavor and thegrossest would be the turkey leg
which I did not have atDisneyland.

Speaker 5 (54:50):
I'm sorry, I promised I would, but it was 106 degrees
it was too hot.

Speaker 1 (54:56):
It was so hot.
One thing that I do for my gearcheck bag if I do something
like a Fairlife shake, I'llthrow it in my bag, but then I
also bring with me the Tailwindor the goo recovery powder
because that has carbohydratesand so just throw them both in a
blender bottle and I do alittle bit of that water they
give you at the end and shake itup.
And I really think like themain goal of it should be after

(55:19):
the half marathon.
I mean, obviously all the daysare important, but really that
half marathon, get that shake inand then try to get a good meal
like two to three hours later.
It makes such a difference whenyour body is getting like
refueled after the race.

Speaker 2 (55:33):
So Coca-Cola's protein product is Core Power,
which is-.

Speaker 6 (55:37):
That's what I thought .
Yeah, oh yeah.

Speaker 2 (55:40):
Core Power 26 grams of protein per bottle.
So that'd be perfect rightafter the race.
But keeping them cold might bea little, they're shelf stable
yeah.

Speaker 3 (55:50):
That was the question I was going to lead into is.
You know, both of you broughtup the idea of a blender bottle.
Say, we don't want to bring thepowder or that specific bottle.
But you know, like Kristen,you've, you know, years ago you
turned me on to the Fairlifeshakes.
Would it be OK, like I meanlike yes, like the room
temperature when we buy them ifwe like threw them in our like

(56:13):
resort fridge and then put theminto a gear check bag?
Do you think that's still OK,or do you or you know, if we
decided to bring something likethat, should it stay at room
temperature the entire time?
What's your recommendationthere?

Speaker 1 (56:25):
that's what I'll do is we usually go to target, like
on our, on our layover.
We'll do our target order andwe'll get a bunch of shakes, put
them in the fridge and then putthem in the gear check.
After that it usually unlessit's like really really hot, it
usually stays pretty cool okaytoo bad yeah good to know.

Speaker 3 (56:41):
Good to know, kristen , you just talked about ordering
shakes on layover, and you know.
That leads me to my nextquestion.
That is about air travel.
A majority of us are flying,you know, not just to a marathon
but to any run, disney race,obviously.
You know, sitting in a planefor a really long time can do

(57:02):
some crazy things to the body.
For a really long time can dosome crazy things to the body.
Ladies, what recommendations doyou have in terms of air travel
?
Should we be hydrating more?
Should we be taking anelectrolyte on?
Instead of asking for myfavorite order, which is a
ginger ale and the Biscoffcookie, should I just be asking

(57:23):
for water and then mixing in aliquid IV?
Or, you know?
Should we be wearingcompressions or anything special
we should do on the airplane?

Speaker 4 (57:31):
Yeah.
So I would say hydrating mostdefinitely.
I always bring an empty waterbottle with me, and I purchased
like a large water bottle at theairport as well.
Sipping on your water gradually.
Obviously paying attention toyour urine color too is
important and seeing whereyou're at with that, even after
the flight, of course, butadding in those electrolytes is

(57:51):
key.
You can even get coconut waterif you like.
That, or using a supplement ofany kind or a sports drink is
great Things to avoid.
I would say avoiding caffeineon the flight and or alcohol is
a good idea.
Caffeine on the flight and oralcohol is a good idea.
You can wear compressionsleeves if okayed by your doctor
, and that's something that youdo regularly.

(58:12):
And then, honestly, juststaying hydrated, however you
can.
Sometimes I'll do even like aface mask or hydrating cream,
just something to keep me niceand stress-free as well.
But stilling in on yournutrition having a fruit as a
snack as opposed to what did youcall it?
A biscoff?
The?
biscoff cookie yeah oh, Iusually get devon have you never

(58:33):
had the biscoff cookie oh, youknow what that is.
What is it what?

Speaker 5 (58:39):
really I'm surprised.
I know what I'm bringing you.

Speaker 1 (58:42):
They'reiscoff cookies are so good, they're like my
personality.
I love those so much.
They're so good, I'll have tobring you some.
They're like little coffeecookies.

Speaker 3 (58:53):
Oh cute Devin.
What is your airline of choice?

Speaker 4 (58:57):
JetBlue.

Speaker 3 (58:58):
JetBlue.
Okay, I haven't flown JetBlue,so I don't know what they pass
out for snacks, but I know inAmerica and all it is is Biscoff
.

Speaker 4 (59:04):
Plantain chips.
I love those.

Speaker 5 (59:06):
Really.

Speaker 4 (59:07):
Yeah, it's fancy up in there.

Speaker 5 (59:09):
I guess it is it's fancy up in the sky.

Speaker 4 (59:12):
But yeah, I mean you can change your socks out too if
you need to.
There's just, you know, justget comfortable and relax and
try not to be too anxious on theflight.
It's easier said than done,because I have a ton of anxiety
going on airplanes, even thoughyou're going to Disney World.
It's going to be good.
Everything you need is there,but definitely staying hydrated.

Speaker 1 (59:32):
I like to do any kind of snack that gives you a
little extra water.
So like apple slices I'llusually bring, like gummy
candies or pretzels or somethingthat like is easy on your
digestion, because sometimesgoing up in the air can mess
with that, a little bit messwith your stomach.
Um, so something like very easyand simple.
And then I love, like I saidearlier, the scratch super high
carb on a flight.
It's an easy way to carb loadwithout really noticing.

Speaker 6 (59:55):
So we talked a little bit about wearing compression
socks, if you want to, on aplane.
What about after the races?
Well, you're out and about atthe parks.
Would you recommend wearingthem while you're walking around
there?

Speaker 1 (01:00:07):
I do.
Normally they always just kindof make me feel better, Give me
a little squeeze on my calves.
So yeah, I do.

Speaker 4 (01:00:13):
If I'm especially after the half marathon day,
I'll put on my compression socksDo half marathon, full marathon
, yeah, especially if you'rewalking around taking metal
photos, or even right after therace just to increase your blood
flow.
But you always want to makesure that they're comfortable
and snug and you can even getfitted.
At the expo, I think ProCompression has a nice little

(01:00:34):
booth and they have people whoare more than willing to help
out.
So if you are new to it, it isa great thing to add in.
But I would always ask yourdoctor first, just because blood
clotting and things like that,and if you are pregnant as well,
or if you do have swelling inyour legs, just something to
check over with your doctorprior.
But I think, yeah, for me Ialways feel so much better

(01:00:54):
wearing those for like an hourto two hours afterwards.

Speaker 5 (01:00:58):
I think the point of after the half and before the
full is a really.
If you're going to wear them atany time, that's a really great
time to do it.

Speaker 4 (01:01:06):
Anything to increase circulation.

Speaker 3 (01:01:09):
And I think maybe the to to wrap up this conversation
.
You know, grant, I know we'vetalked about, you know the, the,
the carb loading, the recovery.
Ladies, one of my favoritepieces of information that you
put out to not only just yourcommunity but the Run Disney
community in general, is afueling plan leading up to the

(01:01:30):
day of the race, from the momentthat alarm goes off way too
early until we go to bed.
Kristen, could you give us asample of how we should be
tackling this on a day-to-daybasis, especially for our dopey
runners?

Speaker 1 (01:01:43):
Sure.
So if we're talking about anormal day of carb loading, one
thing I want to recommend youguys do is just Google three-day
marathon carb calculator andyou can see because it's usually
based on weight how many gramsof carbohydrates you need per
day.
So sometimes when you do thiscalculator, it'll give you some
crazy amount of carbs, like notthat that's crazy, but 600 grams

(01:02:06):
of carbs, let's say.
And that's a lot to do for likethree days and since Dopey is
obviously four days, we've beentelling our clients, like take
that number, multiply it bythree to get that total number,
divide that by five so you cando a five day carb load.
So I thought I'd just recommendlike a sample day if you guys
wanted to know kind of like whatthat would look like.
So for breakfast you could dosomething Now, remember, you

(01:02:28):
still need to get your protein,but we're going to talk mostly
about carbs with this one.
But so for your breakfast youcould do a nice big bowl of
oatmeal with banana, berries andhoney.
So that way you're gettingyou're really front-loading your
day with a lot of carbs thatway and you're getting some
fruit in there which is good forantioxidants.
You could do a snack like somepretzels, graham, crackers or
fruit.
We talked about this earlier.

(01:02:49):
Devin and I did Lunch.
A very underrated meal is anice big turkey sandwich and
then on the side you could dolike your favorite Gatorade,
powerade, scratch, whatever youlike to drink.
Also, naked Juice has a greatamount of carbohydrates in them
as well, so you could snack onthat as well.
For your afternoon snack, youcould do some rice cakes with
peanut butter, or you could doyour favorite gummy candies, or

(01:03:11):
you could do crackers.
Dinner, you could do somethingsuper simple you could do rice
and chicken, you can do fish,you could do pasta, just some
sort of good carby side.
So potatoes, rice, pasta,quinoa, something like that.
And then I saved the best forlast your nice evening snack.
While you're watching Netflix,you could get yourself like a
big mug of your favorite cereal.

(01:03:32):
So that way you're getting yourcarbs spread out throughout the
day.
But now you all have to tell meyour favorite cereal.

Speaker 6 (01:03:40):
That's your Pooh's.

Speaker 1 (01:03:40):
Corner question yes.

Speaker 3 (01:03:43):
It's been a while.
Yeah, I was going to say Ican't remember the last time I
had a bowl of cereal.

Speaker 5 (01:03:47):
I do.
It's been a little while, butwho makes the Great Grains
cereals with blueberry orcranberry or?

Speaker 3 (01:04:00):
Kashi.

Speaker 5 (01:04:01):
No, no, it's either Post or Kellogg's one of the
it's.
Either post or kellogg, one ofthe two that sounds good, though
, yeah it is good.

Speaker 3 (01:04:07):
See, bob, I thought you were gonna say the kelsey
mix, because you know I wasgonna guess that's gonna be
greg's yeah yeah, I was gonnaactually greg, I was gonna guess
you're a cinnamon toastastCrunch guy.
You know what, If I had to havesome cereal, yeah, I'd probably
lean Cinnamon Toast Crunch yeah.
So, God, we know each other sowell.

Speaker 1 (01:04:28):
I was going to say you Philly guys are all alike.
I can guess that easy.
Alicia, what's your favoritecereal?
I just got to know.

Speaker 6 (01:04:42):
I used to like Honey Nut Cheerios, but now that I
can't have nuts, I can't havethose anymore.
I haven't had cereal in yearsand it's hard to find ones that
I can eat, that I like I'm sorry.
Yeah, it's okay.
I'm trying to think.
I really don't remember thelast time that I had cereal
since all my allergies, I feellike cereal is not pushed as

(01:05:06):
much as when we were all kids.

Speaker 2 (01:05:07):
Correct.

Speaker 6 (01:05:10):
When I was a kid, I loved Twix that's what they're
called.

Speaker 2 (01:05:14):
Tricks.

Speaker 3 (01:05:14):
Tricks are for kids.

Speaker 6 (01:05:19):
I loved Fruit Loops, but that's a lot of sugar.

Speaker 3 (01:05:22):
Now, yeah, it is it is you know what's weird like,
even though I haven't had likecereal what.
The thing that I've been seeing, and like it grosses me out to
no end, though, is I'm startingto see more and more cereal
brands get into the protein mixgame, like I saw like a fruity
pebbles one, like somethingtells me that like it kind of
like defeats the purpose of youwant good, clean protein in you,

(01:05:45):
but here's the Fruity Pebblesflavor of it.

Speaker 1 (01:05:47):
Yeah, I have tried those.
I think it's called Magic Spoon.
I've tried those.
Fran, it's good.
It's a little stale, but if youkind of are craving cereal,
it's kind of a good substituteit helps.

Speaker 2 (01:06:01):
Yeah, mine's Frosted Mini Wheats because it's a
cereal with milk.
And they're also a snack lateron, if you take them out of the
box.

Speaker 1 (01:06:11):
Honestly, that is my favorite corral snack is.

Speaker 4 (01:06:14):
Frosted Mini Wheats.
I'll do Frosted.

Speaker 1 (01:06:16):
Flakes yeah.
Frosted Flakes yeah, I likethat too, Frosted anything, all
right.

Speaker 3 (01:06:24):
Well, now we know when Kristen makes her target
order during her later marathonweekend.
Yeah, you know she's going toget all these favorite cereals
and there'll be a cereal buffetat the second annual Run Fit Fab
meetup.
That'll be absolutely perfect.

Speaker 1 (01:06:38):
We'll be sponsored by Kellogg.
There we go, absolutely.

Speaker 3 (01:06:40):
Very good, perfect, we'll get.
We'll be sponsored by kellogg.
There we go.
Absolutely.
Very good, very nice.
Now you know hearing, you knowthis sample day of you know how
to you know carb load andgetting all your, you know your
basic nutrients for the race.
Um, that was awesome to hear.
Um.
I will direct people, though ifyou're interested in hearing
more content like this when itcomes to you know how to prepare

(01:07:02):
for these races from thenutritional side as well.
Number one be sure to go checkout the run fit fab podcast.
It's an excellent listen.
Uh, I know I listen to spotify.
Where else can can our friends,uh, catch?
that amazing apple now as welloh, very nice wherever finer
podcasts are sold.

Speaker 5 (01:07:24):
And I think I've already mentioned this.
I was listening earlier in theday.
It's a good podcast friends.
It's worth checking out.

Speaker 3 (01:07:30):
Absolutely.
And then the other suggestionthat I was going to make is now
granted.
These two lovely ladies havebeen on Rise and Run several
times, but the one specificepisode that I will call out is
episode 117.
It was probably around thistime last year and we had a
boatload of rise and run.

(01:07:50):
Listeners submit questions andI know, like we especially
talked about like if you knowyou're not in a villa or you're
not off property and you have tosolely rely on Disney food, you
know, to hit these goals, youknow what are some of the best
places and everything like that.
That episode, I know, has a tonof useful information in it, so

(01:08:12):
definitely go back and listento that one as well.
But, kristen Devin, we areagain so excited for the first
annual RunFitFab pop-up at theSwan on the 10th.
Thank you for joining us and wecannot wait to see you in a
couple of weeks.

Speaker 4 (01:08:30):
Yay, thank you for having us.
Yay, thank you.

Speaker 5 (01:08:32):
Well, look, friends, that sounds like a lot of fun.
I hope you have your ticketsand I hope to see you at the
pop-up with our RunFitFabfriends.
All right, my friends, it'stime for the Race Report.
The Race Report is sponsored byThomas Stokes of Stoked

(01:08:56):
Metabolic Training and Wheel ofFortune.
By the way, did you catchrecently and if you listen to
Tom's episode, you'll know whatI'm talking about?
I saw the Cachow sweaterfinally made it onto Wheel of
Fortune.
I had a contestant wearing iton a Friday evening.
Bob, were you?

Speaker 3 (01:09:14):
inspired by any of these that you decided to
purchase them for yourselves.
Either one of the sweaters.

Speaker 5 (01:09:20):
Yeah, let me think for a second.
No, no.

Speaker 4 (01:09:23):
I wish not.

Speaker 5 (01:09:27):
Hey, don't forget, tom's got that new challenge
coming up next year.
A couple weeks after Dopey'sgoing to get started.
He's got a Rise 50 discountcode for the Rise and Run family
on his eight-week challengeNormally $97, $47 for the family

(01:09:47):
, howdy recommended.
I think you might want to checkthat out.
All right, let's take a look atthe race report.
Let us start on Saturday.
It's the weekend beforeChristmas.
Start on Saturday it's theweekend before Christmas.
So while we don't have a bigreport, we do have a few.
And we start in Winter Garden,florida.

(01:10:10):
A lot of the runs are downsouth now as the temps get too
cold up north.
An event called the 12Ks ofChristmas 12K in Winter Garden.
Jessica did it.
Good support and good waterstops.
She was in the last dozen doingthe 12K, last 12 doing the 12K.

(01:10:36):
That's impressive.
Jessica Thought they did okaywith the back of the Packers
until they got to the finishline and most of the stuff was
packed away.
I'm always disappointed to hearthat.
Other than that, she looksforward to doing the St Patty's
Day race with this same company.
She was hoping for under twohours in this 12K and she did it

(01:10:58):
.
Saw the clock from the top ofthe hill and ran a PR.
Good job, jessica.
Laura and Sam were there anddid a 5K through the local
neighborhoods where they got tosee all the Christmas
decorations.
Their favorites were the housewith the Florida snow and the

(01:11:20):
local steel drum band playingDinosaur and spending the first
two miles with our friendRoxanne.
Once they hit mile three,though with a tenth of a mile to
go, sam saw the finish linesprinting for it, leaving Laura
or, as she's now referred, sam'smom in the dust.

Speaker 3 (01:11:42):
I was going to say I'm sure we're probably going to
get a more extended race reportfrom Sam on our next Zoom call
that we have Sam is now a stapleat those.

Speaker 5 (01:11:52):
He sure is.
Yeah, sam does a good job onthose.
Yeah Well, 12ks of Christmasseems to be a theme, because not
only in florida but there wasalso one in houston, texas.
It was chilly for houston onthis saturday.
Lucky ran this one ran with thegang today, did the first half

(01:12:16):
with his friends, in the lasthalf for himself.
His times, his pace per miles,in the last half were about half
of what they were in the firsthalf.
Brandy was there.
There was a seven swans, aswimming theme to this 12K, so
she went as a swimming swan, acostume we've seen earlier.

(01:12:40):
Good job with the costumes,brandy.

Speaker 3 (01:12:42):
Now do we think with the themes does it go up or down
.
So like would next year's themebe 60's Elaine, I don't know or
Eight Maids of Melking Brandyand Lucky Love.
This, no, next year okay.

Speaker 5 (01:12:55):
I'm thinking we've got about 363 days to wait to
find out.
I don't remember this one fromlast year, but I can't remember
all of them anyway.
All right, let's go to Irving,texas, where Ellie ran the
Irving Frost Marathon.
There was an ugly sweater 5K inLas Vegas that Sarah did, and

(01:13:18):
this is a theme.
Speaking of themes, a lot ofour friends used races as part
of their training for the week.
For instance, sarah had a10-miler scheduled so she got up
early, ran seven to the startof this 5k and then did the 5k
and it was into the wind headingto the start and a neat looking

(01:13:43):
ugly sweater tech shirt thatthey encouraged the racers to
wear to the race.
It looked pretty cool.
Now Shelby Allison did it, didan ugly sweater 5k also, and she
didn't say where it was.
I don't think it was in vegas,but sa did this when she had 12

(01:14:03):
miles total for this.
She did pr in the 5k at therace she knocked off 14 minutes
from last year's time in a 5k.
That's really impressive yeah,well, and the other thing is
impressive and she's done very,very well, as a lot of our
friends have.
This race one year ago was thefirst 5K she completed and now,

(01:14:28):
if I'm not mistaken, I thinkshe's taking on Dopey Good for
USA.
That's quite a jump in a year.
Out in Seattle Washington,vanessa and Renee did the
Magnuson Park Holiday Run Lotsof fun.

(01:14:48):
I think Vanessa has fun at allthe races she runs.
It was wet and muddy, but it'sthe Pacific Northwest, what do
you expect?
That's what keeps the PacNorthwest so lush and beautiful
and green.
Oh, let's see.
They had a kids run, a 5K, a10K and a 15K, and I'm not sure
which one they did.
Anyway, there was a hotchocolate bar at the end plus

(01:15:11):
bananas Next up for Vanessa.
She's going to do Dopey toDumbo.
So we'll see you in January, myfriend Dumbo.
So we'll see you in January, myfriend.
In Delray Beach, florida, theDelray Beach Jingle Bell Jog.
Jen had so much fun with somany Santas and festive costumes

(01:15:33):
.
She wore a Santa suit.
I'm not sure if she was withSteven or not, but the Santa
costume kept her warm.
I know Jen's got a run onSunday also.
Angela was also at this race.
Somewhere there was a humbugbustle 5K and Denise did it and
I don't know where it was.

(01:15:54):
But Denise, I hope you had fun.
Laurie was in Akron for theSelfless Elf 5K, cold and
snowing at the start.
I barely remember what thatmeans.
She's picked up her walkingspeed.
She placed first out of 13 inher age group, fourth out of 63

(01:16:18):
in females, fourth out of 63 infemales, eighth out of 89
overall amongst competitivewalkers at a 13 minute 30 second
per mile pace.
That's a really rock solidcompetitive walking pace
Reminder Lori recently had atotal knee replacement so she's

(01:16:39):
walking only.
I'm pretty sure she's recentlygotten permission to start
running, but she's going to takeit slow and easy as she gets
started there.
No medals, but for the agegroup win she got a cute little
elf.
Good job, lori.
Cincinnati, ohio.
Carol did the Eggnog Jog, abeautiful and hilly race in the

(01:17:03):
Mount Adams area with greatviews of downtown Cincinnati and
northern Kentucky.
I am led to believe that mostof the races in the Cincinnati
area are hilly.
This one included part of theflying pig course through Eden
Park, which I know that course,not from experience, but from

(01:17:30):
listening to friends.
I know that course is hilly.
At the end of the race you geteggnog and beer, I hope
separately and not mixedtogether.

Speaker 3 (01:17:33):
I don't think that sounds too good, yeah with the
way the craft brewery scene isthese days, I'm sure at some
point we'll get one.

Speaker 5 (01:17:40):
I just.
This has been around for awhile, I'm sure, but I just
discovered eggnog and fireball.
You know, I've heard of egg.
I mean, I'm used to eggnog andrum, I'm used to eggnog and
bourbon and I'm not a big fan.
Eggnog and fireball not tooshabby.

Speaker 2 (01:17:55):
Well, isn't it cinnamon anyway on top of it.

Speaker 3 (01:17:57):
Yeah, it is yeah, so next time you see Kim and Woody,
ask them if they've tried thatbefore.
I'm sure if there's two peoplethat can give you full reviews
on whether or not that works, itwould be them.

Speaker 5 (01:18:08):
They are the fireball pros, but it's a good combo.
Check it out.
Let's go to San Antonio, Texas,for the Stars at Night.
10k.
Joseph ran it.
10k, finished it just a touchunder 54 minutes.
I think that's an outstandingtime.
That's only good enough forsixth in an age group though.

(01:18:30):
So that's a pretty competitiveage group.
10-minute improvement over lastyear.
Good job, Joseph.
His son ran the 5K, got a sub30 minute 5K again a milestone.
I think that's fantastic.
Joseph's son, Tristan.
For him that is a PR.

(01:18:51):
In Virginia Beach, Virginia, theReindeer Rally 5K at Mount
Trashmore Park.
We've had races at MountTrashmore Park before because I
remember that name.
Samantha did it Perfect, funlittle Christmas race with her
running bestie, Hannah Marie,another rising runner, ending

(01:19:15):
the 2024 season.
It is, for a lot of folks, Alittle chilly, but a beautiful
view around the lake with only acouple of small hills.
A big event in this area, justeast of us, just around Walt

(01:19:40):
Disney World the Mount Dora HalfMarathon and 5K.
It's a weekend long event and5k it's a weekend long event.
They have the dora double,which is a 5k and a half, and
then they have the 5k onsaturday and the half on sunday.
Let's kick off this part of therace report with our friend k
hey guys, it's k here with myrace report.

Speaker 8 (01:20:01):
This weekend I did the Dora Double.
At the Mount Dora Half Marathonweekend they were celebrating.
The medals are saying 13 yearsof 13.1.
So I thought that was reallycool because I had no idea it
was also my simulation weekend.
So I'll talk more about theraces but just insert a little

(01:20:22):
piece about the simulationbecause of how beautiful Mount
Dora was.
So on Saturday we did the 5K andI had the pleasure of running
with Brooke, who was or I shouldsay I was a recipient of one of
her holiday card exchange cardsand so I thought it was really
cool when I saw her holiday cardexchange cards.

(01:20:44):
And so I thought it was reallycool when I saw her on the race
report and I was trying todecide if I was going to go.
So it was nice to run with herthat day.
The weather was perfect for a5K.
For everyone that has talkedabout it, yes, there are hills
like real ones in Mount Zora,but the 5K they went easy on you
hill-wise We'll talk about thatin a minute right for the half.

(01:21:12):
But the crowd support iswonderful and the town is
amazing.
And so when I finished up mymiles after the 5K to finish my
simulation.
I had the pleasure of runningthrough the town and at one
point I ran on the I think it'sSunset Park boardwalk and there
was a sign about don't feed thealligators.
And yeah, that got realinteresting for me, just praying

(01:21:34):
the entire time I was on thatboardwalk that I did not see one
, because I can promise you Iwas not going to be back the
next day for my half.
But just moving on to the secondday, the half marathon, once
again, just on theme, here I hadthe pleasure of running with
now Mary, who I was also arecipient of a card from her, so

(01:22:00):
I just thought that that wasjust a theme for the weekend for
me.
But I also got to meet up withEllie and Tracy and, I think,
ellie's friend, pat, and let mecorrect that, right, I didn't
get to run with Mary, but Marystarted out saying that she was
going to take it easy and atsome point on one of the loops,
here goes Mary and I'm like thepace I'm doing.

(01:22:22):
She did not take it easy, sosuper proud of her for that.
But this course again, thehills.
They start off with the hillsand so that can take you out.
So anyone who is thinking ofdoing it, I would say it is a
must-do.
If you're in this area, justbrace yourself to train for
hills.

(01:22:42):
Yeah, but I had a wonderfultime.
There was a stretch of a streetthat reminded me of the stretch
coming out of Animal Kingdom,near a marathon, so I tried to
tap into that and there weresome locals along the way.
One was handing out hot cocoa Ithink it's like a Florida thing
now that you get your fireballshot.
So there was someone with afireball shot I also think I saw

(01:23:05):
, and I don't know his name, soplease forgive me, but it's the
Puppet Runner.
I'm pretty sure I saw him onthe course, but definitely lots
of hills.
And I just want to give a shoutout to Stephanie, allie and
Greg for checking on me, knowingthat not only was I going to do
the half but I was also goingto finish out my 26 miles, and

(01:23:26):
they kept me encouraged alongthe way.
And before I end the call, Ijust want to say Greg, get that
bell ready for my and I guess Ican be PG mother-loving two
seconds, that's right.
One, two, second PR.
I'm taking all of it, and so Iwent out to this not going for a

(01:23:48):
PR, but I thought it could bepossible to see if I'd have a
decade PR, comparing it to theDisney races.
And it turns out.
When I looked at my very firstmarathon, I ran, which was rock
and roll, which is a verysimilar course hill-wise.
I beat it by two seconds, guys,and I ugly cried.
And so, allie, thank you forsharing in that moment with me.

(01:24:11):
I'm not going to say I shouldbe saying happy running, guys,
but today I don't want to seeanother mile for a couple days.
So we're almost there, guys.
We are almost there.

Speaker 5 (01:24:25):
Kay, I learned that our voicemail cuts off at three
minutes.
I didn't know that until youleft your recording.
But that's a good one.
We appreciate it.
Kay Tracy also did the DoraDouble.
She says she comments on thequaint downtown how nice it was.
A really excellent festivalfeel.

(01:24:48):
Lots of people in the seasonalspirit with costumes really felt
good.
Tracy had a Jack SkellingtonSanta hat and says she braved
the low 40 degree temperaturesfor the two chilly morning
starts.
It was Florida chilly thisweekend.
Sub 30 in the 5K for Tracythat's outstanding.

(01:25:14):
The half was her last live raceof this year, making it race
number 39 and half number 20.
She PR'd that 5K but a latecorral P stop cost her a PR in

(01:25:37):
the half.
In the half Running the 5k I'msorry, running just the 5k
Brooke busted out her run Disneyface glitter and glitter lips
for this one because her racepace was at least going to look.

(01:25:57):
The party part Got to meet upwith Kay before the race.
Kay stayed with Brooke for abit on the course.
Just a PR and fun, but stillrecommending this race Anybody
with a little bit of holidayspirit who's out in the area and

(01:26:18):
willing to brave interstatefour unless you live there.
I think that's not too bad.
Shout out from brooke to allthe folks running in full grinch
and santa costumes.
Now, that was the 5k was onsaturday, the half was on sunday
.
Ellie ran with pat, ran it as acatered training run, had a

(01:26:40):
great time.
Great morning for her tocomplete her personal goal of 50
half marathons prior to amilestone birthday in January.
Ellie's not saying what thatmilestone birthday is and I'm

(01:27:02):
going to leave it at that.
Ellie, I was going to say atleast 21.

Speaker 3 (01:27:06):
I think yeah, but no higher than that.

Speaker 5 (01:27:11):
Well, we're going to just leave it there.
I'm proud of you, though, ellie.
Good job.
Jared did seven miles beforethe half marathon Again dopey
training.
Did seven miles before the halfmarathon Again dopey training.
Mount Dora I chuckle about hillsand mountains in Florida, but

(01:27:32):
everybody that does it tells meit's a challenging race.
We know there aren't mountains,but there can be a hilly course
, and I believe this one is Lotsof Florida hills.
Jared, we were talking aboutfire fireball earlier, and I
think k mentioned somethingabout it being the state running
beverage of choice in florida.
So jared says fireball shots atmile eight were helpful.

(01:27:57):
He ran it with friends from thelocal running club.
Mary was there, had fun runningin her Christmas tree hat,
which everyone got a chuckle at,and I saw a photo of it.
I think it's pretty cool.
She says she had to say MerryChristmas about 75 times on the
course.
So that's the Mount Doroweekend in Mount Doro, florida.

(01:28:21):
In Wellington, florida.
Jen is back for the WellingtonJingle Bell Run 5K.
It was a chilly start to themorning here.
It was probably in the low 40s.
I'm not sure where I was.
It was in the low 40s with awind chill down around 35.
Probably very similar inWellington.

(01:28:43):
Lots of fun, though.
This race collected toys fortots.
Speaking of the one, I was atthe Holiday Distance Classic in
Seminole.
They had a 5K, 10k and halfmarathon length.
This race was in its third year.
It is typically a point topoint race but there's still

(01:29:10):
significant damage that hasn'tbeen cleaned up or repaired at
the southern point near madeirabeach, florida, so it had to be
reset very close by here inSeminole City Park and then run
on the Pinellas Trail.
I was a little concerned.
Pinellas Trail is not that wideI mean it's like 10 feet wide

(01:29:33):
and I thought they get a couplehundred people at this race.
I thought it would be crowdedand it was a little bit at the
beginning, but it thinned outpretty well, pretty fast, so it
worked out okay Again.
Chilly at the start but workedout fine.
They worked in the 5K and 10Kwithout people bumping into one

(01:29:55):
another.

Speaker 3 (01:29:56):
Bob, I do have a quick question.
Is this the famous race whereHeidi got donuts at Dunkin'
Donuts in the middle?

Speaker 5 (01:30:03):
Well it, is, it is.

Speaker 3 (01:30:03):
So did you go by that dunkin donuts, and the course
changed that much bummer?

Speaker 5 (01:30:07):
no, it did not, that's.
That's at the very beginning ofthe course, that's in the first
two miles south of here, and sowe didn't get there.
We were on the.
What this course does is itstarts down there and about six
normally now about six milesinto it, it comes to this park
and then it goes north on thePinellas Trail for the next half

(01:30:29):
of the race.
But this one just stayed on thetrail.
It kind of emulated Space Coastin that we had a southern out
and back and then a northern outand back.
But again, it was okay.
There is no crowd support, butthe volunteers were there
handing out the water and theGatorade, which, by the way, was

(01:30:49):
nice and cold.
That's one of the beauties.
The weather turned out to beokay.
Once the sun came up, theweather quickly got well into
the 40s and mid-50s and it was agood day for a race.
I did okay.
I stuck with my 30 30s all theway through.
I was happy.
Things as I did my dopeysimulation last week, I felt

(01:31:13):
pretty decent and I'm finallygoing to call this one.
I've waited all year to do this.
I'm finally going to call thisone.
I've waited all year to do this, I'm finally going to call this
one a decade's PR.
I had to wait until I ran ahalf faster than the one I
walked for Jeff a couple yearsago before I had the gumption to

(01:31:34):
call it a decade's PR.
So I did okay, so I'm happywith that.

Speaker 3 (01:31:41):
I think you're burying the lead here.
Yeah, come on, Bob.
You're allowed to gloat.
You're allowed to gloat.
Go for it.

Speaker 5 (01:31:48):
Oh, age group one.
Yeah, that little bit, hey,when you get to my age.
Yeah, I was happy with that.
I don't know where there aresome fast 70-year olds around
here.
They weren't there.
It was me and one other fellow,a fellow named.

Speaker 3 (01:32:06):
Don.
Well, they heard you were goingto be there and they dropped
out.

Speaker 2 (01:32:08):
Yeah right, that was a big age group too.
I think it was 70 to 99.

Speaker 5 (01:32:12):
Yeah, it was 70 to 99 , which I didn't think was fair
because the only other guy in itis a fellow named Don.
He's a nice fella, I've seenhim at other races.
He's 75, I believe.
Anyway, I was talking to thisfellow Don.
He's 75.
That's a significant difference.
Now he did okay.
He was just a little over threehours but he's like 20, good 20

(01:32:34):
minutes, 20-plus minutes behind.
I thought he did good.
There was one 80-year-old womanwho finished the course and I
felt bad because they had theaward ceremony done and packed
up before she finished, becauseif you're 80, you should get an
award for crossing the finishline period.

(01:32:55):
All right, anyway, it's a funone.
I saw some friends there.
I saw Trina there.
Trina was doing as others have.
She ran her seven miles to get20.
After she finished the half, Imissed her finishing.
Ironically, I found out latershe finished with Don, the
75-year-old guy.

(01:33:15):
So she did fine, especiallyconsidering she had seven more
to go.
In the beginning I saw kristaand richard.
They were doing the 10k.
It's good to see them there.
Also good event if you're inthe area.
It's a lot of fun.
Hopefully next year it'll beback and we'll cross by the uh

(01:33:36):
heidi memorial duncan HeidiMemorial, dunkin' Donuts.
Hi Bob, let's move along toDallas, texas, for the Texas
Double.
Jason did this one as afundraiser.
Jason said he'd pace a friendon the 50 here if he met his

(01:34:01):
goal for the Boston Marathonfundraising.
So eight days after finishingthe Daytona 50K he's back for
another ultra Beautiful dayCourse was a nine-mile loop plus
a short out and back around alake at the end of the runway on
Love Field.
The woman he was helping wasvery motivated, pushed the pace

(01:34:23):
on him and he ended this 50Kwith and catch this a one-hour
and 14-minute PR.

Speaker 2 (01:34:33):
Wow, that's amazing.
That's impressive.
That's a lot yeah.

Speaker 3 (01:34:37):
Especially after just doing the 50K.

Speaker 2 (01:34:39):
You need 50K to warm the legs up, I think, especially
after just doing a 50K, youneed 50K to warm the legs up, I
think.

Speaker 5 (01:34:42):
Well, the previous 50K, he was pacing Stephanie and
Jen, I believe.

Speaker 2 (01:34:49):
Okay.

Speaker 5 (01:34:51):
So he was going at their pace, but on this one he
killed it.
Good job, Jason.
Let's wrap up the race reportin Galveston, Texas, with the
Santa Hustle Half Marathon.
Shonda did three miles beforeand seven miles after, so she
got to 23.
Beautiful course along theSeawall Boulevard, flat and fast

(01:35:17):
, but the first half was fasterbecause she had the wind at her
back Makes a big difference.
So second half a little morechallenging.
About 30 or 40 of them at theback of the pack didn't get
their half marathon medalsbecause they ran out.
I hate that.
I think that's unforgivable.
They know how many people arecoming, I agree.

(01:35:41):
What they did is gave them 5Kmedals and said they'd mail the
half marathon medal in.
Shonda says well, that worksfor her.
She ran extra distance anyway,so she might as well get an
extra medal.

Speaker 3 (01:35:51):
There you go.
That's a good attitude to have.

Speaker 5 (01:35:53):
I think that's pretty cool.
Oh, there we go, friends.
That's the race report forepisode 170.
Thank you for getting them inearly.
We had to record this one.
We didn't want to be upChristmas Eve recording them, so
we recorded this.
On Festivus Happy Festivuseveryone.
I hope you've survived thefeats of strength, aired your

(01:36:15):
grievances, yeah, and maybe bynow the aluminum pole is put
away.
Well, friends, I hope your longtraining runs went well.
I hope you had a wonderfulChristmas holiday.
There is no Zoom this week.
We've got one on the schedulefor next week.

(01:36:37):
That'd be the 2nd of January.
I think that'll work.
But we're getting very, veryclose to seeing one another at
Marathon Weekend.
We're excited about it.
We can't wait, friends, and ifyou run, you know you are our
friend.
We'll see you soon.
Until then, happy running.

Speaker 3 (01:37:00):
Any information or advice discussed on this podcast
should not be consideredmedical advice and should always

(01:37:23):
consult with your healthcareprovider or event organizer.

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