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 4 (00:36):
Hello friends, it's
Michelle from Erie.
It's the first day of summerand it is beautiful out.
Just wanted to wish everybody ahappy running.
Get on out there, get it done.
As Bob always says, your slowsummers make for fast falls, so
take it slow if you need to.
Happy running, friends.
Speaker 2 (00:53):
Michelle, how
appropriate, leaving thus that
intro on the first day of summer, which was just a little
earlier this week.
Thank you for that.
Friends, welcome to.
Is this the first episode ofsummer for the rise and run
podcast, episode 196?
(01:15):
I think it is.
Yeah, we're glad you're here,I'm bob and I'm here with g.
Hey, hey, hey With Jack, hiyaWith Alicia, hello With John.
Hey, how you doing?
I'm not going to answer John,because you're not last this
week.
Oh man, because we have aspecial returnee host.
(01:38):
We have Allie here with us.
Pew, pew, pew.
Speaker 6 (01:45):
So glad to be back
for this episode.
Speaker 2 (01:47):
I said we have Allie
here with us, and all I heard
was pew, pew, pew.
I went.
What happened to Allie?
Speaker 3 (01:54):
I mean she is the
originator of the pew pew pew
Bob.
Speaker 2 (01:57):
She is indeed, which
actually no one except us knows
about.
Speaker 3 (02:02):
Well, except for
episode what was it?
I think we did it for episode100, I think is, instead of
playing the sound effect, we alljust did our worst Star Wars
sound effect impressions.
Speaker 6 (02:11):
Yeah, so every night
that we would do the race report
, we don't get to hear the soundeffects that you guys hear when
you're into the podcast.
Speaker 2 (02:19):
Here's how it goes.
You ready?
Yeah, all right, friends, it'stime for here's our coast.
Speaker 6 (02:29):
You ready?
Yeah, all right, friends, it'stime for there you go.
That's it, and in my head it'slike we're at a club and like
dj's doing like the um air horntype of thing yeah, and that's
what I hear in my head, buteveryone else hears me either
like doing star wars sound or itkind of sounds like a cat going
like meow, meow meow.
But it's like the racing sound,you know, like the car going
(02:49):
meow.
Speaker 2 (02:50):
Yeah.
Speaker 6 (02:51):
So after you know 100
episodes plus of doing that,
that's sort of become whateverybody here wants to hear
every single time, and when I'mnot, when I don't do it, I get
called out for it.
Speaker 2 (03:03):
I can't continue.
If I don't do it, I get calledout for it.
I can't continue If I don'thear it from someone.
There's no race report, sosomebody's got to do it.
Speaker 1 (03:11):
So we're starting the
race report now.
Oh.
Speaker 2 (03:16):
Let's see friends.
First of all, michelle, that'sthe last recorded intro we have,
so we're going to give you thephone number here in just a
minute.
If you can give us a call andgive us a recorded intro, we'd
appreciate it.
This week, as we approach ourlandmark episode 200, we visit
with an old friend again.
Coach Chris Twiggs spends agood bit of time with us talking
(03:40):
about his life in running andanswering as many of your
questions as we could fit in inthe time we had available to us
In the Race Report Spotlight.
We're back out to somevacationers again, way out west
and way up north.
Courtney and Lance Tell usabout the Anchorage Half
(04:04):
Marathon.
Speaker 6 (04:05):
Now friends.
If you enjoy the Rise and Runpodcast, please share us with
your friends and introduce themto the Rise and Run family we
want to share in their RunDisney journey.
Please remember to follow us onFacebook Rise and Run Podcast
and on Instagram Rise and RunPod.
Check out our YouTube channeland visit our website,
riseandrunpodcastcom.
If you have a question, commentor race report or want to
(04:27):
introduce an upcoming episode,call us at 727-266-2344 and
leave us a recorded message.
Speaker 7 (04:35):
We also want to thank
our patrons, whose support
helps keep the Rise and Runpodcast rising and running.
If you'd like to join thePatreon team, please check out
patreoncom.
Slash riseandrunpodcast.
Speaker 2 (04:45):
We've talked about
episode 200 upcoming.
A lot of our friends havealready sent messages, but if
you got a short message you'dlike to send, we would like to
feature as many of our friendsas we can on episode 200.
So if you want to just leave amessage, maybe a funny story,
(05:13):
maybe a time you met uh, thattime you met Allie and you had a
uh dole whip together oranything, give us that.
Call the same place,727-266-2344.
And we'll be taking them.
I'd be getting questions Are westill taking them?
Yeah, we'll.
We'll take them right up toclose to episode 200, which is
we'll be recording it.
I think it's the 21st of July,but I'm not sure.
Speaker 3 (05:31):
The Rise Around
podcast is sponsored by our
friends over at Magic BoundTravel.
Today was a big day in the RunDisney calendar as we registered
for the Princess Half Marathonand obviously, if you're going
to run Princess, you're probablygoing to run Princess you're
probably going to need a hotelroom, and our friends at Magic
Bound can get you all set upwith that.
Whether it be hotel rooms orvacation packages or whatnot,
(05:53):
they have everything availableto book just for you.
And here's the good news aboutbooking with Magic Bound Travel
when you go to their website,you don't get this weird teal
screen that says registrationwill open soon, so they'll be
able to get back to you with ano-obligation quote as quickly
as possible.
So again, visitmagicboundtravelcom.
Speaker 2 (06:14):
Check them out.
All right Training schedules.
I mentioned last week that itwould be the last time there'd
only be one race on the trainingschedule.
Now we got two.
Disneyland Halloween is now 10weeks away.
It will be here, before youknow it, 70 days until the expo.
(06:47):
You are in training week numbereight and if you are running
the challenge, you've got yourfirst double up weekend.
You got a one mile walkfollowed by an eight mile run
walk the next day.
And new to the trainingschedule wine and dine race
weekend weekend.
Speaker 4 (07:03):
Pew, pew, pew, pew,
pew, meow, meow, meow 17 weeks
away.
Speaker 2 (07:09):
It is training week
number one.
And in training week number one, if you're doing the challenge
or the half, your long run isthree miles.
Let's see we talked about.
We registered for princesstoday.
Gosh, time just goes by.
We got one more registration.
(07:31):
Is all this left in the in therace season?
It hasn't started yet.
So wild and springtime surpriseregistration is at the end of
july.
It's 33 days away.
At the end of July, it's 33days away.
Let's see, friends, what do wehave for?
Speaker 6 (07:49):
training updates.
Well, I've got a pretty big one.
After a year plus of notrunning at all, I ran my first
training long run of a mile anda half.
Speaker 2 (08:01):
All right.
Speaker 6 (08:02):
Yay, pew, pew, pew.
So it was pretty good and I didmy magic half mile.
It was really hot.
And I didn't.
I wasn't.
You know, I was pretty proud ofmy pace.
It wasn't as bad as I thoughtit was going to be, which I
thought I was just going toburst into flames and like crash
and burn within half a mile,and I actually felt pretty comfy
(08:23):
.
It was nice being outside againand I remembered why I liked
running.
Speaker 2 (08:27):
Well, that's good,
allie.
I'm happy to hear that.
I was going to ask if you werestuck in that heat bubble that's
up over the Northeast, if youwere trying to run in that.
That's pretty tough.
Speaker 6 (08:37):
It was a couple of
days before.
Today was the worst day of it,but it was a couple of days
before.
But I chose to run in the woodsbecause it's all shaded and it
wasn't bad.
Speaker 2 (08:46):
Oh, that's good,
that's good.
Right now, up in the Northeastand other parts of the country,
people are saying what's the bigdeal?
It's as hot here as it is inFlorida.
And you're right.
It is as hot where you are asit is in Florida Two days from
now.
That's not going to be true.
Speaker 3 (09:01):
No, you're absolutely
right, bob.
I made a joke because thisupcoming weekend I am in my
buddy's wedding and I saw theforecast.
I think the high in thePhiladelphia area on Friday is
only supposed to be in themid-70s and I was like well, I'm
going to bring my winter coatwith me because I'm going to
need my parka after this week,that's for sure.
Speaker 2 (09:23):
Yeah, I remember you
talking about that, greg.
When you first looked, itlooked like it was going to be
very hot for that weekend, butat least you got that break.
That's good.
Speaker 3 (09:30):
Yeah, thank God.
Speaker 2 (09:33):
Greg, you had a
training update, I think.
Speaker 3 (09:34):
Yeah, very similar to
Allie in terms of her not
taking a year off from runningthing, but the game plan of
getting my long run in thisweekend I had nine on my
schedule and I put this onholler hype and I I really,
really wish I could be betterabout this, but I cannot get up
(09:55):
early for a long run.
I I like staying up late.
I'm always going to bed, likewell, after 11 pm you're always
at the club late.
Speaker 6 (10:04):
Yeah, I'm always at
the club.
Speaker 3 (10:05):
You know, you know
get getting my, getting my freak
on stuff like that but I just Ilove sleeping in, so I probably
did not start my training rununtil probably like 9, 9, 15 on
saturday morning.
So I was like, okay, I need tobe smart about this.
And I picked a trail that, eventhough it was a shorter out and
back, I'm like, okay, I'll justdouble up on this.
(10:27):
And it had a lot better shadecoverage than my super long
trail that I go on and I wasreally proud of myself.
Even with the heat and thehumidity and all those other
elements combined, not onceduring my nine miles did I have
to take an extended walk break,and that hasn't happened in a
(10:49):
really, really long time and Iwas super pleased with that.
So I'm hoping that we keeptrending in the right direction.
Speaker 2 (10:57):
That's good.
I'm proud of you.
I'm glad you did that, but atthe same time, I want to pass on
that it's always hot here inthe summer time.
I want to pass on that it'sit's always hot here in the
summer.
I had 10 miles saturday.
I get out around 6 30 becauseit doesn't get light here until
around 6, 15, 6, 20 and, uh, bymile five when the sun was up
(11:19):
over the trees.
I took an extended walk break.
I walked the last five milesand my the reason for telling
you that, friends, is that'sokay.
Speaker 3 (11:31):
Absolutely.
Speaker 2 (11:32):
It's okay to do that
on the long runs and in the heat
and if you're, if you'regetting up there in years as
some of us are all right as I amin years, as some of us are all
right as I am you just got tobe careful and it's okay to go
slowly on the long runs, toinclude walking them, as you
(11:52):
will hear again when we talkwith coach twigs here in a
couple of minutes.
Big disney news today weregistered for princess I.
Actually I'm at a point where Iam enjoying registrations
because of the way we yeah,cause of the way we come
together as a rise and runfamily.
You should visit with ussometime, jack.
Speaker 5 (12:14):
I have.
It was very helpful and veryfun.
Speaker 2 (12:18):
We get on the zoom
call, uh, we get together on the
uh, on the chats, on the groupchats, and yeah, it's tough, but
I think a lot of people havethe same reaction.
I think when it's all done andthey can calm down, they go.
You know what.
That was kind of fun.
But it was not without itsstruggles, especially at the
(12:47):
beginning today, that we firststarted out.
We weren't quite what was goingon.
Speaker 3 (12:49):
first of all, did
anyone else try to register.
I logged in to try to helppeople but I mean I had no
intention of registering, butwhen, when run disneycom would
not load for me at like 9, 59eastern this morning I got a
little bit, little bit of PTSD,of shades, of marathon weekend
registration.
For what was that 2023?
Speaker 2 (13:12):
2023.
Yep, yes, yes, and we all did.
We all did.
Nothing was working.
It was unsettling.
And then we saw something we'venever seen before.
What did we see, john?
Speaker 1 (13:28):
What's it called the
teal scream of torment or
something like that.
Speaker 2 (13:33):
I forget what you had
said earlier, but yeah, yeah,
we got a new teal screen Now.
If you registered, you knowexactly what we're talking about
, and if you didn't, it wasdifferent and a lot of us were
unsure as to what was going on.
And what we are used to is whenwe get into registration,
(13:54):
around 15 to 10 minutes before10 o'clock, eastern time, the
registration links open.
We know that the registrationhasn't started, but we can click
on a link and get into thequeue.
Not so fast this time, in fact.
Even at 10 o'clock, not muchhappened.
It took a good four or fiveminutes for anything to start
(14:17):
happening.
And then we got these tealscreens with graphics for the
events on them, and for a whilewe weren't getting register now
buttons either, but then folksstarted to report that they did.
Once we got in, things seemedto me to go slower than normal,
(14:41):
but as it turns out, that'sprobably not correct, at least
not ultimately it's not correct.
One thing I noticed I've done acouple of these registrations
before and what I've learned toexpect is the time.
First of all, you're going tosee your anticipated wait is
(15:01):
more than an hour.
Roger Got that eventually.
Then the times are going to godown and for many of us I'd say
most of us at some point in themiddle, after you've been going
about 20 or 30 minutes, thetimes will go up.
This time the times are goingup almost at random.
(15:21):
I think my time went up atleast four different times.
Once I got to like 43 minutesand I thought, okay, I'm locked
in now it's going to keep going.
I went back to over an hourthat part.
I said registration was fun.
That wasn't fun, but it did allwork out.
(15:44):
Uh, let's see, greg, you gotthe times before things sold out
.
I think, don't you?
Speaker 3 (15:52):
yes, yeah, so the the
sellout order went in in
typical fashion uh 10k was thefirst to go in 65 minutes, then
it was the 5k took 84, thechallenge was two minutes later
and then the half marathon soldout at uh 104 minutes.
(16:14):
So you know just over, you knowjust over an hour and a half.
But the thing I want to go backto, bob, is going to this, this
teal screen that everyoneexperienced because it looked
like it and it seemed like itwas auto refreshing, like you
know it was.
Yeah I think it was great.
It was great on run disney'spart that said, like you, if
you're looking to register,you're at the right place.
(16:35):
But I like I almost wonder whatother people's experiences were
like, where, once it autorefresh, like it puts you
automatically in the queue.
Because I remember, you know,because I just logged into again
try to help people and I'mstarting to see the chat below
okay, oh, I'm, I'm in now and Ihave, you know, 25 minutes or
(17:00):
something like that, and I'mjust seeing all these messages
and I still have the the tealscreen that's auto refreshing.
And it wasn't until I opened anincognito window that I got the
second teal screen that had thehyperlink on it where you could
click register now, and Iremember going through a couple
(17:22):
of the facebook pages.
You know, you know all of thisand people talking about you
know their experiences withhaving issues with different web
browsers or they were only ableto get in if they like Googled
run Disney.
And then it like it was adifferent link or they were able
to get in on their phone and Ithought that was all really
(17:42):
really interesting.
They were able to get in ontheir phone and I thought that
was all really reallyinteresting.
So I'm interested to see whatwas the hang up that.
You know, for some people werejust cycling on that original
teal screen over and over andover.
Speaker 1 (17:55):
I was seeing a lot of
them were using the Chrome
browser actually, which wasinteresting.
Some of the people that saidthey had problems they were on
Chrome.
Maybe that was it.
Speaker 2 (18:05):
I don't think it
mattered.
Speaker 5 (18:07):
Maybe it's kind of
like.
I mean, I didn't get toregister but if I could I'd even
try really today.
But I feel like it's like theBarclays of registrations, where
it's so hard to get in andfinish.
Speaker 3 (18:23):
I mean the only
working theory that I had and
and this could be related or itvery well could not, but I saw,
uh, probably maybe like a halfan hour after all the races had
sold out, sans yoga, theregistration went live, for I
(18:45):
think it was certain annual passholders at Disneyland it was a
pre-sale for the Oogie Boogie.
Speaker 8 (18:53):
Halloween parties.
Speaker 3 (18:55):
And I'm interested to
know if they use the same
registration system because,like I saw, like a tweet today
that said, like waiting room isnow open and I'm wondering if,
because they were doingregistration for two different
things, may I don't know ifmaybe that crossed hairs with
the system or something likethat, but again, no one's really
going to know, but I found thatto be, you know, curious that
(19:18):
why are you going to do twomajor things like that all
within the span of an hour ofone another?
Speaker 2 (19:24):
Yeah, yeah, the.
As far as the teal screenrefreshing, I don't know someone
in our group and at one pointwe had a lot of people.
We had the chat open and I hada zoom link open and I went to
look and I don't have the exactnumbers here, but there were
(19:45):
about 90 people in the chat and60 in the Zoom.
Now, some of them were in bothplaces, so we didn't have 150
people, some of them were inboth places.
But yeah, we had a lot of folksout there, out there.
(20:08):
And then someone discovered thatif you went ahead with your
teal screen, if you went aheadand closed it and then Googled
run Disney or used anothersearch engine to go to run
Disney and then clicked on thePrincess Weekend link, when you
came back you'd get the tealscreen but now you'd have the
register link in there.
So that's what we did.
Would I have eventually?
I don't know, I got to assumeeventually would have refreshed
(20:30):
and got the link on my originalteal screens, but I do not know.
And after that it was prettymuch business as normal.
I'm looking at the sellouttimes, greg.
The first one I think you saidwas like 65 minutes.
That's not Our buddy Ryan whoposts, and he posted it earlier
(20:52):
tonight.
That's typical for PrincessWeekend, but that's not typical
for the last couple of races.
The last couple of races, thefirst events sold out in about
45 minutes or so, so that took alittle longer.
I attribute that to the factthat it took folks a little
longer to get in.
Speaker 3 (21:10):
Correct yeah.
Speaker 2 (21:11):
Yeah, but once, once
everybody got in, it was pretty
much business as usual.
Uh, we do have.
I mentioned it a little bit ago.
We do have one moreregistration coming up in a
little over a month join us,join the party.
It's a whole lot more fun to besitting there with a bunch of
other people.
At least you have someone elsesaying yes, I don't have a
(21:36):
registration link yet, yes, I'mstill at all.
And it's a lot better thansitting at home or in your
office and doing it yourself andnot really knowing what's going
on.
Speaker 3 (21:46):
Yeah, the one thing
I'm interested to know is I mean
, obviously, you know, I knowrun Disney puts out that video
every single year about pleaseonly have one browser open, you
know, so that way as many peoplecan get through as possible.
We know nobody is doing that,but the thing is obviously I
don't think we were theoriginators in terms of oh okay,
(22:10):
I have multiple windows open,here's a qid and passing that
along.
I think that's a universalpractice now across john was the
originator of that actually Itruly believe it, across the
entire run disney community.
so like I wonder if that you,that is now a new wrinkle in
terms of there were several ofus who were in the chat actively
(22:31):
trying to have a window openand a QID to be able to help
friends and I wonder if justthat overabundance of people,
even if they're not going toregister themselves is putting a
strain on the system.
Speaker 6 (22:44):
It's possible.
Speaker 3 (22:45):
Well, yeah, on the
flip side of it, though, we've
had several registrations in arow that have gone very, very
smoothly, so it's such acrapshoot, unfortunately.
Speaker 1 (22:55):
You know what it is
Anytime they implement something
new, which?
Is this new landing screen.
You know you work in the bugsout, as it happens, I think.
Speaker 2 (23:05):
I think that's what
it is.
I really do that.
This was a new, as Johndescribed it, a landing screen,
and because I actually saw theseven dwarfs at one point.
Remember the seven dwarfs fromthe 2023?
We're working on it.
We're working on it, oh boy.
Speaker 1 (23:24):
I know.
Speaker 2 (23:25):
I'm glad to see that
Some folks said they saw Stitch.
Oh boy, hi-ho, hi-ho.
I'm glad to see that Some folkssaid they saw Stitch as in
something's.
I forget what Stitch sayssomething's broken or something.
Speaker 5 (23:33):
It's not like he has
his tongue out licking the
screen.
Speaker 1 (23:36):
That would have been
perfect for Thursday, but okay.
Speaker 3 (23:39):
Oh yeah, 626, yeah.
Speaker 2 (23:41):
Yeah, aww, and yeah,
we're accustomed to getting in
those couple minutes early andthings rolling at 10 exactly
Eastern time.
That didn't happen.
Things didn't roll until 10.05or so and then they seemed to
roll in phases.
Some people got in, othersdidn't.
Anyway, bottom line it worked,we're in.
(24:05):
I hope you got in, othersdidn't.
Anyway, bottom line it worked,we're in.
I hope you got in.
And if you're going to registerfor springtime, join us, we'll
have a good time.
Speaker 3 (24:17):
And for anyone that
didn't get in, obviously you can
always look at the charityroute.
I know Matt Marcello over atTeam Run Diz when we had him on
a few weeks ago, is alwaysupdating his charity link thread
through his website.
So if you're looking that route, and then obviously through
Team Run Diz as well, checkthose Telegram alerts or Twitter
alerts or Slack.
(24:38):
He's got so many differentavenues now that you know if
spots do open up.
So you know, if you did not getin, hope is not totally lost on
you.
Speaker 1 (24:46):
You definitely have
options right and also another
race that our friend jonathanpopped up.
I don't know if you guys sawthis run disney seoul 2025.
Speaker 2 (24:57):
I did look into that,
yeah right yeah, it's.
Uh, apparently run disneystages, events in different
cities in the world.
This one's in Seoul, it's.
I mean there's no Disneyland inKorea or anything like that,
but the Disney characters arethere.
You get Disney medals, disneyt-shirts.
(25:19):
I'm not traveling.
I'd love to travel over toSeoul.
I really would.
I'd love to get back there andsee what it looks like.
Probably not going to do it.
That of, well, not probably I'mnot going to do it, I think it.
I think it's in September.
Speaker 3 (25:33):
I wonder if it's the
same group that puts on.
I can't remember.
If it happens.
Speaker 5 (25:38):
Is that the one in
Brazil?
Speaker 3 (25:45):
what?
Maybe the brazil?
My mind was going to then.
Speaker 5 (25:47):
This was a couple of
years ago, but remember when we
had astreia on.
Speaker 3 (25:49):
Uh, she goes by.
Um, yeah, okay, that was hongkong.
Yeah, she went over there torun, though it was like a 2k, uh
, 3k and a 5k or something likethat been going on for the past.
Speaker 5 (25:58):
it'll be now three
years, because the sign up for
that is, I think, starting nextmonth, sometime in July, and
it's for November.
Speaker 3 (26:06):
Oh okay, cool.
Yeah, I'm just interested ifthat's part of the same group
that puts those on, Don't knowthey have recording June 24th.
Speaker 1 (26:16):
It's the birthday of
Roy Disney, the person that took
over and oversaw theconstruction of the park after
Walt died and changed the namefrom Disney world to Walt Disney
world.
Speaker 6 (26:31):
Right.
Speaker 5 (26:32):
In Florida you would
have been 132 today.
Wow.
Speaker 2 (26:36):
That would have been
old.
But uh, yeah, basically he's,he was a driving force behind
Walt Disney world because uh,walt died in, uh, in 64, 65?
, 66.
Speaker 1 (26:48):
66, yeah, okay, and
also Roy actually passed away
like two months after DisneyWorld opened.
Speaker 2 (26:57):
All right, happy
birthday, roy Disney.
Let's move on and visit withour guest for the week.
Let's move on and visit withour guests for the week.
As we close in on episode 200,we've been going back and
visiting with friends who havebeen with us on the podcast
several times.
We got jeff joining us on 200.
Britney was with us last weekand this week we're excited to
(27:20):
have our good friend and thechief training officer for Jeff
Galloway's training Coach, chrisTwiggs.
Chris, thanks for joining us,it's good to see you.
Speaker 8 (27:31):
Oh well, thank you
for having me.
It's good to see all of you.
Speaker 2 (27:33):
Yeah, even though we
saw each other earlier this
morning in Chris's customizedtraining.
Now, I always have to recallthat there may be folks tuning
in here for the first.
That's an old term, isn't it?
Tuning in.
There may be folks joining ushere for the first time who may
(27:55):
not know who Chris is.
I did introduce him as thechief training officer for Jeff
Galloway's training plans, forJeff Galloway's training plans.
Chris is also a perfect Disneymarathoner.
This January he'll run number32, right.
Speaker 8 (28:13):
I think it's 33.
Speaker 2 (28:15):
You're probably right
, you would know better than I.
Anyway, he's one of a handfulof perfect Walt Disney World
marathoners.
He left as he's visiting withus.
He is out in Colorado becausehe is very active and a frequent
(28:36):
participant in the Hard Rock,which is an amazingly
challenging race out there.
Now, chris, you're not runningthis year, right, at least not
yet.
Speaker 8 (28:45):
That's right.
I'm on the wait list and I'mpretty far down the wait list,
so I don't anticipate getting in, but I've got a lot of things
to keep me busy.
Speaker 2 (28:53):
I think it's
wonderful.
I think it's great that you doit.
I think it's amazing that youdo it and I think it's nice that
you get out there.
Speaker 8 (29:09):
Because are you on
the board out there now or I am?
Yeah, I'm on the board now,which is, which is kind of neat.
And uh, we only have two timesa year when the board gets
together in its entire tier ortries to.
One is when we do our lottery,which is in December, and then
the other time is, uh, is herein Colorado in July.
Speaker 2 (29:20):
Yeah, outstanding
Cause, the event runs early.
Speaker 8 (29:24):
July, isn't it?
July 11th is the start thisyear.
That Friday.
Speaker 2 (29:29):
Yeah, and Chris has
done numerous other ultras.
You, you may recall, if you'rea faithful listener to the
podcast, you may recall thetales of the keys 100, which
Chris has done a total of onetime.
Speaker 8 (29:45):
Yeah, well it, I did
it twice, I actually did you,
chris?
I didn't know that I did itseveral years ago and long
enough ago that I had forgottenwhat a bad idea it was and, um,
the second time I was reminded.
I will never forget what a badidea it was, because a lot of
people will remind me what a badidea it was for me to run that
event.
Speaker 2 (30:06):
That's one of those
events.
Well, both of the dadgum, hardrock and keys, you're crazy man.
For, for entirely differentreasons, the uh the challenge of
the terrain, the elevation, thedistance in hard rock, and the
challenge of this heat In keysjust tough.
The elevation, the distance inhard rock and the challenge of
(30:27):
the heat in keys Just tough.
Chris is host of talking abouthard rock.
He's host of the Hard Talkpodcast, a podcast dedicated to
the Hard Rock 100.
And he is the coach for severalof us sitting right here and
many of you listening out therefrom Jeff Galloway's customized
(30:48):
training program.
Let's talk about that a littlebit, chris.
We just haven't talked withthat for our listeners for a
while and it's getting to be Ithink it's getting to be an
ideal time.
If you're looking for acoaching plan and there are
other coaches out there, thereare other plans, but this is one
I've been with now for six orseven years, I think.
(31:10):
How long have you been doingthis?
Speaker 8 (31:27):
18.
Um, so, for for quite a fewyears, yeah, I love it.
It's it's become uh well, Ilove every aspect of my job, but
this is definitely one that I'mable to enjoy on a regular
basis because I have weeklyinteractions with, with the
folks that show up on the calls,the zooms, and I get to
participate in that thatcommunity, get to see the
runners talk to each other andgive advice to each other, and
that's not just about what I do.
So I I really love that.
(31:48):
That aspect of of my job We'vetried to design, customized, to
be the thing that I wish hadexisted when I was first coming
along in my, in my running.
And you're right, there are alot of other coaches out there,
and if you find one that youclick with, that's great.
Please stick with that person.
Most important thing I thinkthat anyone could get from any
(32:11):
conversation about coaching isyou should have a coach.
Anybody who is serious aboutthe running should have somebody
that's kind of guiding them and, if nothing else, keeping them
from making mistakes, keepingthem from hurting themselves by
doing too much or doing thewrong things the wrong way.
Speaker 2 (32:25):
A Facebook group
friend posted a question earlier
today about what do I do to getready until the training plan
kicks in, and I said listen tothis week's episode.
You, mr Twiggs, as part of theGalloway program, offer a good
deal for the Rise and Run family, don't you?
Speaker 8 (32:48):
I do, don't tell
anybody.
Speaker 2 (32:50):
Go ahead and whisper.
Speaker 8 (32:54):
Well, so the price
has not gone up since we
established the rate for thisgroup, for the Rise and Runners,
and the price that the rise andrunners pay has not gone up.
The price everybody else haspaid has doubled and I think
maybe quadrupled since westarted.
Um, yeah, if you were to go,just just sign on, uh, as if you
(33:17):
, you were just anybody, and umand pay, you know, as if you
were going to pay for this, andyou'd realize what an amazing
deal people in rise and run umare getting.
And it's, it's um, you know,don't, don't mention it to Jeff
when you talk to him, uh,because we don't want to see
that go away.
But no, it's um, one of thethings I, I, I, I do love
(33:41):
everybody that when I, whensomebody comes in, we always ask
where you heard aboutcustomized training, and when
they say they heard about itthrough Rise and Run, I know I'm
going to get along with them.
I know that we've got a lot ofgoals in common and I know that
when I talk to them about PRingand fun, they know what that's
all about and not everybody getsthat, but Disney runners
(34:03):
definitely get that.
Oh, positively.
Speaker 6 (34:05):
You said something on
the call this morning that was
like run a little, dole, whip alittle.
I think it's our new mantra.
Speaker 8 (34:12):
Absolutely,
absolutely.
What's life without a littledole whip now and then?
Speaker 3 (34:16):
Coach, how many
yellow tablets are you up to?
Because I remember when thepodcast first started taking off
and we started talking aboutyou, I remember you had sent me
a message at one time but likeoh, I have to go out and buy a
new legal pad to take my notesbecause there's so many people
coming in.
So how many, how many tabletsare you up to?
Speaker 8 (34:32):
now I'm going to tell
you the truth, I had to stop
using the tablets Um because,for example, I would come out
here, um, I'd come out here toColorado in the summer and I
would bring the ones for thecurrent clients, right, I'd
bring the ones for the folksthat were currently in,
customized and then, like in thelast this is true in the last
two weeks, I've had four peoplethat had been gone for a period
(34:56):
of time that came back, and so Ineed the data on that person
and I just couldn't bring allthe tablets that I had with me.
So I'm all electronic now.
So when so and um, so I yeah.
So when somebody new comes onor somebody old comes back, I
(35:17):
have to go back and just digthrough it.
It's all, really, it's allstored in final surge.
So, um, yeah, that's uh.
So, yeah, no more tablets.
But I I was reminded, I drove,actually drove past yesterday.
I drove past the store, the um,the stationary store where I
went.
I bought those first few yellowtablets when jeff hired me in
(35:38):
2010 how cool is that yeah?
I was out here in colorado, Igot the job offer, and so I was
like I need to take notes, Ineed something.
Speaker 2 (35:48):
Oh, wow.
Speaker 8 (35:49):
That story yesterday
kind of a nostalgic thing for me
.
That's neat yeah.
Speaker 2 (35:55):
All right, I'm going
to give a quick summary because
I've been with you for, like Isaid, at least six years.
Friends, if you're looking,now's a great time.
We're getting ready for the runDisney season.
We're going to kick off inOctober.
We, of course, we know themarathon weekend's in January.
Now is a great time to enrollin customized training, and I
(36:19):
need to.
I need to be completely open Ifwe get, when we make money as
an affiliate or something I feelcompelled to tell you.
That's not the case here.
The folks give everyone a greatdiscount, but this is not a
moneymaker for us.
This is not an affiliateprogram.
So this comes from mepersonally.
Speaker 3 (36:42):
I mean coach, if you
want to start paying us, then
that's totally fine.
Speaker 8 (36:47):
This is true.
There are no kickbackshappening here, you haven't
asked, so I haven't offered.
Speaker 2 (36:54):
Yeah, full candor,
but it's just, it's a great
program.
It's based on the Jeff Gallowayprogram based on the Jeff
Galloway program you can see inthe Run Disney site, but it's
customized.
Chris will customize it for youand he alluded to.
You know how we friends do aZoom call every other week.
(37:18):
Well, one of the things thatstarted that was the Zoom calls
that we have on customizedtraining with chris.
Every tuesday, he does one inthe morning, he does one in the
evening and I go to them andgreg's there, jack and ally, and
uh, it's just, it's terrific,it's highly worthwhile.
Speaker 3 (37:41):
Can't recommend it
enough you know, coach, we're
going to ask you a bunch ofquestions on this episode, but
you know, speaking to that greatsummary, that bob just gave one
question.
That that maybe you can answerto kick this whole thing off is
and I know we get asked thisfrom time to time in our
facebook page as well is what isthe difference between going to
(38:05):
run disneycom and looking atthe training plans that are
there and customized training in?
in a concise answer, because Iknow that's a very loaded
question yeah what, to you, isthe biggest difference and and
benefit in terms of working withyou, as opposed to just using
(38:25):
those training programs, whichare fantastic and I know we're
going to talk about them alittle bit later as well but
what is the extra benefit withworking with you?
Speaker 8 (38:33):
Well, I mean, let's
uh aside from the community,
cause we've talked about thecommunity, we've talked about
that and that that's huge.
But aside from that, uh, andagain, not everybody that does
customize can make those callsand not everybody is on those.
So there are plenty of peoplein customize that are not part
of that.
But the real thing it's becauseit's customized.
(38:53):
If you live a life, it wouldhave to be a really charmed life
.
But if you live a life thatwould be uninterrupted by
illness, by travel, by familycommitments, by work commitments
.
If you look at that Disneyschedule and you know with
absolute certainty that you canfit in every one of those runs
(39:16):
exactly as it shows up on theschedule, you don't need me.
You might still benefit fromcustomized because of the
community, but you're not goingto need me to make any changes.
The people that need me are thepeople that life happens to.
And yeah, I know that I had a 20miler scheduled this weekend to
train for the Disney marathon,but my kids' baseball team made
(39:40):
it into the tournament and Ican't not go to the baseball
game.
So how do I?
How do I fit this in?
Or, I know that I was supposedto do my speed workout last
weekend but I was sick and Icouldn't get it in and I
honestly, I couldn't even runfor this last week, or you know,
I know that I'm supposed to dothese things, but the Disney
cruise and I've got to do thecruise and I'm not going to
(40:01):
spend the entire cruise runningaround on circles on the deck or
on a treadmill.
So what I'm there for is toadjust things.
Is I do write the schedule, uh,you know, from the beginning,
based on all the races and allthe other things that you know
about about your life that mightimpact your schedule.
But then, once that set, eventhen maybe, if nothing is going
(40:25):
to change for you, you don'tneed me beyond that point.
But I think where I earnpeople's loyalty is by making
those changes and adjusting asthings go.
And again, no matter what coachyou're working with, that
should be something that happens.
If your coach says this is theway it's going to be, and if you
mess something up, they makeyou feel terrible about missing
(40:46):
something, or they they refuseto make changes, or they charge
you to make changes, then, um,then you're probably working
with the wrong person.
So, but that's that's whatcustomized is about.
It's about adjusting things, uh, as life happens to people, so
that they can still reach theirgoals or at least have an
opportunity.
Speaker 6 (41:04):
At the time it
happens.
Sometimes I'll text you and belike, hey, this, it's really hot
out today, how can we change mymy long runs?
And more than likely you textme right back and tell me
solution which is really awesome.
Speaker 2 (41:18):
That's.
The other thing I would pointout is Chris makes himself
available to us.
I don't want to say 24, seven,that's not true, but and it nor
should it be true but Chrisdefinitely makes himself
available to us.
Chris, earlier, early in theconversation you alluded to, I
wish I'd known when I firststarted running.
So I'm going to ask our famousspotlight question Chris Twiggs,
(41:42):
how did you get started running?
Speaker 8 (41:45):
Well, the story of my
running begins like all good
stories.
You see, there was this girl.
Speaker 2 (41:51):
There you go.
Speaker 8 (41:53):
Yeah, yeah, that's,
that's really what it is, right,
it's always the best storiesstart with there was this girl
or there was this boy, um.
So there was this girl and, uh,she was a runner, mostly to uh,
to stay in shape for othersports.
She was mostly a swimmer andshe, uh, but her father you
(42:15):
could relate to this, bob herfather was a soccer referee,
okay, and so she, she ran withher father as a, as a bonding
thing, a father daughter thing.
She ran with her father as abonding thing, father-daughter
thing.
And so I met her in college andshe signed up for a 5K.
So I signed up for a 5K.
I had no idea how far a 5K was.
(42:38):
What's a K?
Yeah, exactly what's a K?
I had run now and then I didsome sports, but I was a country
club kid.
I played golf and tennis, andso my running was just to kind
of stay in shape, more or less.
And but I started, I really did.
I started running because thisgirl and she signed us up for a
5k, and then she signed up for ahalf marathon and I did a relay
(43:02):
.
I didn't do the half marathon,but I did a relay and I had not
run farther than I think.
In that relay I ran like 3.8miles.
It was less than four miles andI had never run farther than
that.
And then fast forward a coupleof years.
We got married and she startedmedical school and she came home
about the second week ofmedical school and said, hey,
(43:24):
guess what?
Walt Disney World is going tohave a marathon.
And I said, well, that's veryinteresting.
And she said, no, I think weshould do it.
And so we signed for theinaugural Walt Disney World
Marathon and so you know, nowwe've been married for 33 years
(43:51):
and I've done that marathonevery year.
But that's how I got startedand it just became obviously one
of the most important things inmy life and something I really
enjoyed, became obviously one ofthe most important things in my
life and something I reallyenjoyed.
And then I had a teachingbackground, and so that's how I
got into coaching was.
You know I was, I was a teacher, and then Jeff Galloway offered
me the opportunity to work forhim as a coach, and it's been.
(44:15):
It's been a fantastic careerthat I've had now since 2010.
Speaker 2 (44:19):
That's great, great
story.
Yeah, I can almost categorizethe answers that we get.
There was this girl, slash.
There was this guy that'sprobably number one.
I was a high school athlete andI just continued.
I was gaining weight and Ineeded to do something about it,
(44:40):
and then, with our group, theyall tend to come back to Disney
and center around that.
So, very good, all right, chris, we're going to take advantage
of Coach Twiggs being here.
We have asked our friends tosubmit questions.
I sent you the list.
(45:00):
We have a bunch of them,friends.
We have too many to ask.
Okay, we just we'll.
We'll ask some, we'll do whatwe can, but we'll go around the
horn here and I'm going to kickoff and I'm going to generalize
this one a bit.
Krista asks for advice forreturning the running after knee
(45:20):
surgery for a back of the packrunner.
Uh, but we can go a little moregeneral there, I think for
returning to running after asignificant injury or a surgical
procedure.
What kind of advice do you have, chris?
Speaker 8 (45:36):
Right.
Well, I mean the first thingthat you you need to be sure
that all of your medical team ison board, right, Make sure that
they know what you're doing andat every step of the way.
Not every doctor, not everynurse, not every physical
therapist is going to be okaywith your running goals.
Find out why and make sure thatif it's a philosophical reason
(46:01):
somebody with a knee replacementshouldn't run, then that's
probably not the right doctorfor you.
There are plenty of people thatwill work with you.
But if there's some otherconcern about going too fast,
too hard, any of those things,then we can all address those as
a team.
I love water running, Bob.
You know that I'm a big fan ofthat, and I think water running
is a great way to work yourrunning muscles, also build your
(46:25):
cardiovascular fitness withoutimpact.
I think that's fantastic.
Walking is also really, reallyimportant.
Those of us that use JeffGalloway's method, I think often
we don't focus on the walkingside of things and that's kind
of a little secret weapon.
If you focus on your walkingand you get faster as a walker,
it will make you faster in arace, because it doesn't matter
(46:46):
whether you're walking orwhether you're running it's just
getting from the start line tothe finish line.
So working on walking, that'sanother good, non-impact thing
that you can do.
And then obviously, we justwant to build slowly with a good
run-walk ratio.
That's going to make somebodycomfortable and listen to your
body If something hurts,especially if there's a sharp
(47:06):
pain.
Stop If it's a dull throbbingpain.
That's one of those things, togo back to your medical team and
say you know, is this normal?
Is this something that I shouldbe feeling?
People have come back torunning from the most amazing
transplants and surgeries to doraces of every distance and just
about every speed.
So there's no reason why youcan't get back into it.
(47:29):
We just need to be gentle aboutit, and that's another reason
why working with a coach isimportant.
Speaker 2 (47:34):
I'm not going to do
this, I don't think the rest of
the evening, but I'm going totoss in some stuff here.
I have a lot of experience andI'm just going to leave it at
one thing Measure your progressin weeks, not days.
Months, not weeks.
Keep the long outlook out there.
If you try to the progress,rehabilitation it's not linear.
(47:57):
You're going to get a littlebetter, you're going to fall
back a little bit, but just keepthe long-range goal in mind and
be happy with that progress.
Speaker 6 (48:06):
So let's say you're a
healthy runner.
Joe Allen had a question aboutwhen do aches and pains,
especially for some of usrunners who are a little over in
age, when does it warrant acheck-in with physical therapy
and when do you just run throughit?
Speaker 8 (48:22):
When does it warrant
a check-in with physical therapy
and when do you just runthrough it?
When something remains for morethan just a few days, that's
when you want to get it checkedout.
You know, a little soreness, alittle delayed muscle onset
soreness from a workout or froma run, it's to be expected,
especially as we get older.
But if you're doing the threeruns a week or four runs a week
that most of us are doing, youshould feel fine by the next
(48:45):
week.
If that workout comes aroundthe next week and you're still
sore from it or you're stillhaving a nagging injury, it's
worth making that phone call orchecking in.
Anytime there's a sharp pain,though that's a message your
body is telling you to stop.
Speaker 1 (49:01):
And our friend Denise
asks us.
The question kind of goes alongthis whole topic here best way
to bridge?
Speaker 8 (49:10):
the gap from walking
from an injury back to run, walk
, run.
Yeah, I like to split a minute.
If you're coming back andyou're just starting back
running, I like to split aminute.
So I'll do 10 second run, 50second walk and I'll try that
for maybe for a week do 10second run, 50 second walk, and
then move up to 50, 15 secondrun, 45 second walk and then
(49:34):
work, work my way up.
If I get to the point, if I getto the point that I'm doing 30,
30, then that's fantastic andat that point I'm probably ready
to go ahead and run a magicmile or run a magic half mile
and then get some ratios thatare recommended based on that
pace, but just gradually.
You know, adding five secondsto the running, taking five
(49:55):
seconds away from the walkingeach week, is a great way to
either to get yourself intorunning in the first place or to
get yourself back to runningwhen you've been walking only
for an extended period of time.
Speaker 7 (50:06):
All right.
So our friend Nicole would liketo know what are some good
drills or exercises to work onto increase your pace and help
you get faster?
Looking specifically for halfmarathon and marathon distance.
Speaker 8 (50:18):
Oh well, I mean,
these are.
These are the drills arefantastic.
I absolutely love them, and thetwo that we try to get all of
our runners to do are thecadence drill and the
acceleration glider drill, andthankfully, the best way that I
can explain those two drills isthe video that you folks have on
your YouTube channel, Because Ican't explain it any better, I
(50:42):
think, than the way we explainedit in that video and
demonstrated it.
But the great thing is we'veseen not only benefits in terms
of getting faster using thecadence drill and the
acceleration glider drill, butwe've also there have been some
studies that show that increasedcadence is less likely to cause
injury.
So there's actually really goodevidence that you will be a
(51:04):
longer-lived runner, You'll beable to enjoy this sport, enjoy
this activity, much longer ifyou have a faster cadence.
So doing that cadence drill atleast once a week really really
helps.
Speaker 2 (51:16):
That video is our
most viewed video.
Speaker 8 (51:20):
Well good, I
certainly recommend it.
Speaker 6 (51:24):
Cadence meaning like
you move your feet faster,
versus longer strides right.
Speaker 8 (51:28):
Well, that's exactly
what it is.
Speaker 6 (51:29):
Yes, so the cadence
drill.
Speaker 8 (51:31):
The idea is that you
are increasing your rate of
turnover and shortening yourstride.
So basically, what you do is,if we were to do it, let's say,
three or four times, we wouldstart off by running for 30
seconds and just count how manytimes your right foot hits in 30
seconds, and then walk for 30seconds or a minute and then
repeat.
And the second time you do that30 second count, you want to
(51:54):
make your foot hit the groundone more or two more times than
it did the first time you didthe count.
And then each time during thissession, you're trying to
increase that rate of turnover,increase that cadence.
Don't worry about that numberafter you're done with the
workout.
Next week, when you do theexercise again, when you do that
drill again, don't evenremember what the numbers were
(52:14):
for last week.
That doesn't matter.
The point is, each time you'redoing the drill, you're trying
to increase that number by oneor two during that session.
And then the accelerationglider is about taking yourself
through all of your paces,starting with the walking pace
and then moving up through yourlong run pace, your marathon
pace, all the way up until youget to your top speed.
(52:34):
Just for a few seconds, justfor a couple of seconds, you hit
that top speed and then youglide down to a walk and the
point is to make sure that it'sa smooth transition from walk
all the way up to your fastspeed and then a smooth
transition down to your walk.
You're not jumping up to a fastpace and you're definitely not
putting on the brakes to hit aslow pace.
Speaker 6 (52:55):
Did you regret um us
telling people on the podcast
that you would take them outsideto do an acceleration?
Glider at any of the runDisneyney expos I don't regret
that at all.
Speaker 8 (53:05):
I I have had to, um,
I have had to to say no to a few
people because if, depending onwhere we are, if I go outside
on the first day of a waltdisney world expo, yeah, I can't
I.
I can get back in, but I can'tget the other person back in and
they might have to wait in areally, really long line to get
(53:27):
back in.
But no, I still.
If people want to know thedrills, I take them out back, as
they say, and show them how todo the drill.
Speaker 6 (53:37):
But come back on the
third day.
Speaker 8 (53:39):
Easier for me to do
that Much better.
Speaker 3 (53:40):
Yeah, all, yeah all
right, coach, we have a question
here from lance and I rememberI think I actually asked you
this question a couple of weeksago because I know you have
given these workouts to a coupleof your clients, especially
those doing the really you knowlong, strenuous, uh, you know
elevation runs.
But lance is asking is a 30 to45 minute workout on a stair
(54:06):
climber a valid substitution forthe typical 30 to 45 minute
Tuesday slash Thursday run?
Speaker 8 (54:13):
It depends on why
you're substituting it.
Um, if you are, if you'reinjured or for some reason you
have to avoid impact, then it'sa great cardio exercise and I'm
and I'm, you know I love doingthat.
It's not running, though, right.
So if your goal is, if you'renot, if you're not in a
situation where you have toavoid impact, then we need to
(54:34):
try to get in those couple ofruns during the week and the
long run on the weekend, becauseyour body needs to experience
running.
You need to have thoseadaptations that your muscles
need as a runner.
But I'm a big fan of big climbsand stairs and all of that sort
of thing.
So doing that as a secondworkout on a day where you're
working on leg strength, ordoing that as a substitute when
(54:57):
you are not able to experienceimpact, is fantastic.
And one of the guys incustomized and a Galloway Pacer
and somebody you've had on thispodcast, Adam Earl, just ask him
about the stair workouts.
Speaker 5 (55:10):
He showed me his
workouts.
They're worse than what Ithought I had to do.
Speaker 8 (55:15):
They're pretty,
they're they're.
Yeah, I'm not sure what, whatuh adjective he would use for it
, but diabolic maybe.
Speaker 5 (55:22):
Yeah Well, I mean
even like for some of your
clients, because I know I wasone of them when I lived in
Florida.
It's all flat.
Trying to find a hill to doanything was extremely difficult
.
I remember the option when youhad the hills and drills workout
was just to go on a Stairmaster.
Speaker 8 (55:38):
Yes, yeah, absolutely
yeah.
You can do a Stairmaster.
You can do a treadmill that'sup at an incline, you can do,
obviously, if you can find asubstitute for a hill, something
like a parking garage or abridge or something like that,
then that's fantastic as well.
Speaker 6 (55:55):
They say that, like
you know, if you're doing a
sport, you can do differentworkouts that help those muscles
that you need for your sport,but if you want to be a better
golfer, you have to go out andpractice your golf swing.
That's just like the rule ofthumb, you know.
Speaker 8 (56:07):
Yeah, exactly, and so
that's why it's not a great
substitute for a run, but it's agreat compliment to a run.
Speaker 5 (56:15):
Well, our next
question from Megan.
She was wondering what is moreimportant when you're on a run
your pace or your ratio.
Like, for example, if you canmeet the paces, does it matter
what ratio you're doing?
Speaker 8 (56:28):
Yeah, first of all, I
really regret that people who
are listening to this podcastcan't see your facial expression
and your mannerisms when you'reasking these questions.
Because you've got you knowit's obviously you've got an
acting background, becauseyou're having a lot of fun the
way you asked that question.
So what matters most is pace.
(56:49):
Pace is the most importantthing.
The run-walk ratio is what'sgoing to help that pace feel
comfortable.
So when I assign someone or Irecommend someone a particular
ratio, it's always I alwaysstart with a ratio that is on
Jeff Galloway's chart.
He came up with the chart, it'son our website and so I always
(57:10):
start with that, and sometimes Iget resistance.
Sometimes I get people that say,well, I can't run that much in
between the walk breaks or Ican't, I can't take those walk
breaks that frequently.
Whatever, all I ask is for youto try it, because we know,
based on the feedback we'vegotten from more than half a
million runners at this point,we know that the ratios we have
are the most comfortable formost people at that pace.
(57:32):
But the other thing we know isyou are not most people and so
it might.
It probably will feel right foryou at that pace, but it might
not.
It might, it probably will feelright for you at that pace, but
it might not.
So once you have tried yourassigned pace using the ratio I
recommend, then by all means,the next time you do that same
workout at that pace, try adifferent ratio, try running a
(57:53):
little bit more between the walkbreaks or try walking a little
bit more frequently, and one ofthose might feel better than the
other.
And once you dial that in, thenlock it in as okay, this is my
ratio for this pace.
Now, by the time you get thatfigured out, you probably have a
new magic mile and you get allnew paces and you have to start
that over again.
But that's what it's all about.
(58:15):
So, but yeah, pace is the mostimportant thing for sure.
Speaker 5 (58:19):
And if it's okay to
put this out there, you are the
one that got me into doingGalloway, because when I was
originally started with you Ididn't do any run, walk run.
And if anybody is curious aboutGalloway and doing the run,
walk run highly recommend tryingit out.
It does reduce injury and Imean without it I don't know how
(58:41):
I would have gotten throughthat Daytona 100.
I did the Galloway Pacey methodfor 95 miles on that race and
that was the best gift you couldhave ever given me, chris oh,
good, well, good well, you didthe work.
Speaker 8 (58:56):
You did the work.
I'm glad the method worked foryou, but you did the work.
Speaker 2 (58:59):
And that method will
surprise people.
Speaker 5 (59:02):
Yeah, it surprised me
.
It took a while for me to like.
Speaker 2 (59:05):
Yes.
It will surprise you and youfind out that you end up being
faster by taking the walk breaks.
You can anyway, chris, it's hot.
It's hot all over the country.
Northeast has the heat bubbleright now, but even so, all over
the country, northeast has theheat bubble right now, but even
so, we have a rule of thumb thatsays, when the temperature gets
(59:28):
above 60, reduce your pace by30 seconds a mile for every five
degrees.
So this is for the long runs,all right.
So let's give an example.
Let's say it's 75 degrees out,five degrees.
Give an example.
Let's say it's 75 degrees out,five degrees, five seconds, 15
(59:48):
degrees.
So I'm going to go 15.
I'm going to go 90 secondsslower than my long run pace on
that in that temperature, inthose conditions.
Now, we do that for the longruns.
Do we also do that on ourweekly shorter runs?
Speaker 8 (01:00:02):
Great, great question
, and I get that question all
the time and the answer is no,not exactly so.
During the week there's theruns that I put on schedules for
folks.
During the week there'll be awarmup and a cool down for all
the runs and those are typicallyat your long run pace or at
least at a casual pace.
So definitely you would slowthose down during that casual
(01:00:23):
section, but then, depending onwhat's happening during that
workout, you may not be able todo the slowdown and still get a
benefit from it.
So let's say, for example, it'sa race rehearsal run and so the
goal of that race rehearsal runis to run race pace and
practice the run-walk ratioyou're going to use at that pace
.
Well, if you slow that down by90 seconds, you're not getting
(01:00:46):
any data you can use becauseyou're not running at race pace.
So instead what we would do iswe would shorten the amount of
time that you spend at thatdesired pace.
So let's say, normally youwould be doing half an hour at
that race pace, but it's thathot, so we might reduce that to
maybe only a mile.
(01:01:07):
At that race pace You're stillgetting practice running at race
pace and using the run walkratio you're supposed to use or
that you think you're going touse in the race, but you're not
hurting yourself by being outthere for the full amount of
time that you would have beenand pushing at a faster pace.
Um, so we, we we make thatadjustment for the full amount
of time that you would have beenand pushing at a faster pace.
So we make that adjustment forthe long runs, because we know
(01:01:28):
we need to get the endurance infor the long runs.
But for the other paces or theother runs, we don't make that
adjustment in terms of slowingdown.
We make that adjustment interms of how long we're out
there.
Speaker 2 (01:01:40):
Because it is so hot
right now.
Let me pursue this just alittle bit longer.
Let's say I've got a long runpace of 13 minutes per mile.
I go out and it's 80 degrees.
Now I'm looking at 15 minutesper mile.
I can walk at 15 minutes permile and I know I walk fast.
But somewhere in there and I doknow this is important I've
(01:02:05):
talked with Jeff about it, I'vetalked with you about it I know
it's important to slow down, butsomewhere in there we're going
to hit numbers.
Like you know, I don't thinkanybody's out running in the
hundred degree temperatures upnorth right now, but we're going
to get numbers that are justreally slow and going to be
really hard to do.
What kind of latitudes do wehave there?
Speaker 8 (01:02:24):
So well, first of all
, you're right, you are a fast
walker.
Because I can't, I can.
I can walk a mile at 15 minutes.
I can't walk a half marathon at15 minute pace.
Speaker 2 (01:02:35):
You could.
If you, if you train for it,you could.
I know you could Okay.
Speaker 8 (01:02:38):
Okay so, but you're
right If you be, but'd have to
train for that, right?
So most people, when they'redoing 15 minute pace, the run
walk ratio that I give people at15 minute pace is 15 second run
, 30 second walk, so they wouldstill do the run walk doing that
.
Think about what the spiritbehind this slowdown is.
Right, the spirit is we want tokeep you from dying.
(01:03:00):
We want to keep you fromgetting sick.
So what would be the elementsduring the hot run that would
risk death or risk illness?
It would be overheating, itwould be elevated heart rate, it
would be you cease to sweat.
It would be all the symptoms,all the signs that we know of
(01:03:21):
from heat illness.
So you just have to watch outfor those things.
We know that you can get thesame endurance benefit from
walking, and that's absolutelyfine to do for any of those long
runs.
Other things that we can do wecan break up the long run into
shorter segments.
We can dump water on our head.
We can come in and take a shortshower if we need to.
(01:03:42):
We can do part of the run on atreadmill if we have access to
it.
One of the suggestions I gave tosome people today is when it's
really hot let's say there's 100degree temperatures you could
be outside for part of your runon the road and then hop in the
pool and do water running forthe rest of it.
Is it exactly the same?
Yeah, is it exactly the same?
No, but it's close enough andit's less likely to risk death.
(01:04:06):
So let's say you had planned arun that was going to take you
four hours and you do two hoursof it outside and then it's
getting really hot and you cansee your heart rate is up.
You're not catching your breathin between your walk breaks,
you're having a hard time.
Hop in the pool and do waterrunning for the other two hours
and you're still getting thatfour hour workout.
Your muscles are still gettingthat four hour running
(01:04:28):
experience.
It's just you're not.
You know you're cooler becauseyou're in the pool.
So that's a really goodadjustment to do and you'd be
surprised.
I have one client who is inScottsdale, arizona, and he
sends me messages all the timeabout these, these runs that
he's done when it's 110 degreesout.
I tell him I don't know how youdo it.
I don't know how you do it.
I don't think.
(01:04:48):
I could do it.
But where it's the most riskyis when it hasn't been this hot
and then all of a sudden there'sa heat wave.
That's when it's risky.
If this is day 30 of a heatwave and you've been running
every other day or every thirdday, then it's not as risky.
(01:05:12):
Your body has gotten used to it.
But when it suddenly is 10degrees warmer than it had been,
that's when you're at the mostrisk, because your body is not
used to it.
You don't have the adaptationsthat your body needs.
You're not sweating as quicklyas you would.
Your sweat is not as viscous asit would be when you're heat
adapted.
Those are the things thathappen as you get adapted to
heat.
Speaker 6 (01:05:28):
I'll even one up that
you do your long run for two
hours I mean two miles, not twohours, two miles and then you go
get a dole whip, and then yougo.
Speaker 5 (01:05:38):
It does cool you down
, doesn't it?
Yeah?
Speaker 8 (01:05:40):
Nothing wrong with
that.
Speaker 5 (01:05:41):
I like it.
Speaker 8 (01:05:42):
I like it.
Speaker 6 (01:05:43):
So I have a question
from Aaron.
That is also a question that'son my mind as well, too.
How do you stay motivated whenprogress feels slow or
non-existent, and how do I avoidcomparing myself to where I
used to be?
Speaker 8 (01:05:57):
Oh gosh, that's hard.
I have a hard time with that aswell.
I really do, because I'm not asfast as I used to be and it
does take me longer to get goingthan it used to.
But I think what's important isto remember why you're not
doing this because you want aparticular place in an age group
(01:06:23):
.
You're doing this because youenjoy the activity of running.
If you're listening to me andyou don't enjoy the activity of
running, or at least hearingabout running, then you're
listening to the wrong podcast.
So and Greg, cut that out.
Speaker 4 (01:06:37):
If you want people
who don't like running to listen
to the podcast.
Don't turn people away from thepodcast.
Speaker 8 (01:06:42):
But truly, truly, I
mean, it's not, it's.
It's, yes, we enjoy the raceresults, but, but hopefully you
also just enjoy getting outthere and the experience of
moving.
There's somethingtranscendental about the, about
moving through space, whetherit's running or walking or, for
some people, uh, swimming orcycling.
(01:07:03):
There's something beautifulabout that.
There's something that we'remeant to be doing when we're
doing that, and so focusing onthat, the focusing on the fact
that you can still get out thereand can still do it and finding
the joy in the moment because,honestly, if you can't find the
joy in the moment when you'rerunning, then no race result is
going to make you happy.
Speaker 6 (01:07:23):
That's beautiful, and
I think you also nailed it too.
It's like you need to figureout your why, why you love
running and why you're out there, cause we keep going out there.
So there's got to be somethingabout it.
Speaker 1 (01:07:33):
Yeah.
So our friend Mark asks and canyou share some of the tips for
the speed works that are nowpart of the new Galloway
training plans that are on therun Disney site?
Speaker 8 (01:07:45):
So now I need to look
at the run Disney site and make
sure that I uh I have the speed.
So speed speed workouts, uh are30 seconds faster than race
pace.
Uh, the distance of the speedis going to uh, it's going to
vary depending on what raceyou're training for.
Five Ks and 10 Ks you're doing,400 meters you're doing quarter
mile repeats, half marathons orthe 10 miler you're doing half
(01:08:06):
mile repeats.
Marathons you're doing milerepeats.
All of them are gonna be 30seconds faster than race pace
per mile.
So, even though you're onlydoing a quarter mile repeat for
a 5K or a 10K, you're doing themnow seven and a half seconds
per quarter mile, so that it's30 seconds faster per mile.
We typically start with four ofthese and we build up to 14.
(01:08:28):
And the amount of rest inbetween a recovery and in
between varies anywhere from acouple of minutes for 400s up to
five or six minutes for milerepeats, and you're typically
going to be walking in between.
This allows you to stretchyourself by going faster than
your race pace but not riskinjury by all out sprinting.
(01:08:52):
There's nothing in Gallowaytraining that calls for all out
sprinting.
Speaker 3 (01:08:57):
Chris, in the same
vein of these new updates to the
plans on the Run Disney site ofyou know, these new updates to
the plans on the run disney site.
Uh mark actually has a secondquestion, but heather uh also
has a similar question.
Can you go into and I thinkthis falls in more of the
experienced runner plan as a, asopposed to the beginner,
towards the end of the plan?
(01:09:17):
now there are ranges, so youknow, one of the ranges is four
to six miles.
Another is, you know, 27 to 29.
How should a runner who'sparticipating in those
particular plans gauge?
You know, when they should stop.
When, in terms of you knowthose, you know two to three
mile ranges.
Speaker 8 (01:09:37):
Sure Well, first of
all, you're never cheating by
going with the shortest distanceof the range.
That's not cheating at all.
The longer distances are therefor people who have more serious
to them time goals and they'retrying to see bigger gains.
We know that 26 miles isimportant for anybody that's
(01:09:57):
doing a marathon.
Because you've gone thatdistance in training.
You get physical benefit fromthe endurance.
You also get the psychologicalbenefit of knowing I've done
this so I can do it again.
But the longer distances the 27to 29, we have seen remarkable
time improvement for people thathave extended their long run
(01:10:18):
out to 29 miles, training for amarathon, out to 17,.
In some cases, 19 miles whentraining for a half marathon.
So going that over distance,always remember.
For those long runs, though, youhave a speed limit.
The speed limit is don't gofaster than this.
That speed limit is two minutesper mile slower than race pace.
So don't go faster than that.
(01:10:39):
And it's a speed limit, it'snot a time goal.
So if you end up going slowerthan the speed limit, there's no
penalty for that.
You can walk those distancesand, yes, you really do get the
endurance benefit.
Speaker 3 (01:10:49):
And I do want to
reiterate something that you
said earlier, because thiswasn't a question specifically
geared towards you for thisepisode.
I know we had a listener on ourFacebook page this week talk
about the weekday runs, becauseI think they're participating in
Dopey and they had talked about.
You know, on the schedule itsays 30 to 45 minutes, so I
would imagine so that the samething is applicable here.
(01:11:12):
You're not cheating by ifyou're just doing 30 minutes.
It's, you know, it's more sowhat you and your body and your
time schedule for the day allowsfor you in that particular
moment.
Speaker 8 (01:11:25):
Absolutely, and part
of it.
Remember, with the heat we weretalking about the race
rehearsal runs having to keepthat race rehearsal part down
maybe to a mile if it's reallyhot out.
So that may only be a 30-minuterun on a hot summer day,
whereas in the fall that couldbe a 45-minute run, could be an
hour run without too muchtrouble because you're not
restricted by the heat so much.
Speaker 7 (01:11:47):
So, chris, let's talk
about some of the things that
we do to facilitate the running.
David wants to know what advicewould you give for warm-ups
before runs, stretching,strength training to support
your running and your goals?
Speaker 8 (01:12:00):
Yeah.
So Jeff Galloway is not a fanof stretching, and there's a
really good reason for that.
Uh, studies have shown that youare more likely to incur an
injury as a result of stretchingthan you are to prevent an
injury by stretching.
There are other sports outthere where stretching and
flexibility are really, reallyimportant.
(01:12:20):
So I'm not going to say neverstretch If you do one of those
other types of activities youknow, super important.
But for distance running,there's no such thing as a
stretch that all distancerunners need to be doing.
There just isn't.
If you have had an injury or ifyou have some other issue and a
physical therapist or a doctoror a nurse has had hands on you
(01:12:44):
and has said, because of thisthing that you do or have done,
you need to do this stretch,then by all means do it.
But if you're otherwiseperfectly healthy, there are no
stretches that you necessarilyneed to do.
Strength training the beststrength training for runners
would be hill repeats, if youcan do it.
There are other things, though,that I really like.
Jeff Galloway has a video outthere on arm running which is
(01:13:07):
basically taking dumbbells, oryou can take like gallon jugs of
water and go through anexaggerated running motion with
your arms.
That's a really good activity.
I'm also a big fan of corestrengthening things like planks
.
I'm also a big fan of corestrengthening things like planks
.
Trx is a really good systemthat uses body weight that I
found some really good benefitsfrom for a lot of runners.
(01:13:30):
And then resistance bandtraining is nice and you know
for your hips and your knees andthings like that.
I'm hesitant to add any othertype of strength workout from my
standpoint.
Now, when you're working withsomeone like Tom, who absolutely
(01:13:52):
you know that's his bread andbutter and he's a runner, he can
give you other strengthexercises that will benefit your
overall health, and so Iabsolutely would do whatever he
says in terms of that, andthat's the benefit of when
you're working with a strengthand conditioning coach.
You wanna make sure you'reworking with one who buys in to
(01:14:16):
running, and then it's nice ifit's someone who also buys in to
the philosophy behind runningthat you subscribe to.
And so, again, not to sendeverybody toward one particular
coach, but that's someone wehave a lot of clients in common
and I'm super impressed with theresults they get and it's not
hurting their running.
Speaker 5 (01:14:36):
So Sarah asks how do
you deal with like, getting past
, like the runner's burnout?
It's different from like thedopey um, what is it?
The dopey downers or whatever?
Yeah, dopey downers, um,because she has some races
coming up that she's excitedabout and training for, but kind
of getting tired of being intraining mode.
Speaker 8 (01:14:57):
The great thing about
these races when we put them on
our schedules is that it givesus something to shoot for.
But if it's so far away it canbe hard.
Especially in the summer it canbe hard working toward those
things.
Again, it's about just findingthe joy in your everyday
workouts and seeing progress.
The magic mile.
Don't skip that magic mile.
(01:15:18):
Throw that in there once amonth.
It's going to help you seewhere you are progressing.
Do a magic half mile right nowduring the summer.
That's not a bad idea to do andyou get good data from that as
well.
So I just think finding thoselittle things that show you your
progress as you are going along, that'll really help.
(01:15:39):
And then, once in a while, Ilove to throw in a run that has
no particular purpose.
Um, uh, we had a guy that wasin customized, it was from um,
from europe, and he was reallylooking for for specific types
of runs that would inspire him,and so I put on his schedule a
lunch time run where he wouldpack a sandwich and he would run
(01:16:03):
5k or so to someplace nice, sit, eat a sandwich, enjoy being
there and then run back.
And by golly, I started doingthat too.
I started putting that on my own.
I, it was just a fun, a funthing to do.
That's different.
It's not a particular pace,it's going.
(01:16:23):
And for me I would go run up toa little park near the beach
and I'd watch people as theywould surf or whatever they were
doing at the beach.
So, finding someplace againabout 5K from where you start,
have a little snack there.
It doesn't have to be a full-onlunch, it could be a Dole Whip.
Speaker 3 (01:16:40):
I was just about
ready to say for someone who's
staying at the contemporary,they could make their way.
You know, obviously they'd haveto go through security once.
But then you know, they canmake their way through magic
kingdom and then stop at uh,stop the poly, get a dole whip
and then, make you know, maketheir way back to the content
absolutely absolutely all right.
Speaker 6 (01:16:56):
My friend michelle
says if you could hop in the van
, into the vandalorian, back toyour first starting out and give
yourself sage advice, whatwould you tell yourself?
Speaker 8 (01:17:08):
Oh gosh, what would I
tell myself?
I think I would tell myselfnever to take anything for
granted.
Very good, when I was young,the runs were easier, the speeds
were faster, um, and now it'snot, not as easy and not as fast
(01:17:29):
, and I have to work a littlebit more at it, um, so, just
never, never, take anything forgranted.
Um, there are lots of, thereare lots of PRS that I would
love, would have loved toimprove by a little bit, and so
there are some mistakes and someadvice that I might have given
there.
But most of all, just don'ttake anything for granted.
Take joy in every run that youtake.
(01:17:50):
In some way, I like that, Chris.
Speaker 6 (01:17:53):
It's funny because
sometimes we look at our paces
and we go I wish I could be Xamount of minutes faster than
that.
And then, five years later, youlook at that pace and you go
that was really good, I wish.
Speaker 8 (01:18:03):
I was more happy
about that pace when.
Speaker 2 (01:18:05):
I had it, that's
right.
That's right, chris.
I've got an equipment questionfrom our friend, jonathan.
Jonathan says he knows aboutchoosing running shoes, he knows
they're individual.
He knows that most professionalrunners are reluctant to share
(01:18:25):
their favorite shoe unlessthey're sponsored, and then they
overshare.
Uh, I don't know if you'responsored for shoes, but I think
, jonathan would like to knowwhat kind of shoes are your
favorites?
Speaker 8 (01:18:35):
Wow, um, so I'm, we,
we.
I have never been sponsoredindividually as a runner.
Um, Galloway, as a company, hashad sponsors over the years,
and so I've benefited fromhaving apparel and shoes from
different companies.
And then, as a pacer, differentraces are sponsored by
different companies, and so weget shoes from some races not
(01:18:59):
the Disney races, unfortunately,but um, london marathon, sydney
marathon, those types of things.
So I've run in a lot ofdifferent shoes.
I will tell you, the last pairof shoes that I paid my own
money for and was not sad that Idid were the ultra.
Um, they're called the wildexperience.
(01:19:19):
These are a trail shoe and I'vealways loved the design of
Altra because they have a widetoe box, but I don't run in zero
drop shoes.
I know plenty of people that doand they like them, but I just
don't run in zero drop.
I walk around in them sometimes, but the Wild Experience and
they have a road version as wellthat has a four millimeter heel
(01:19:43):
to toe drop, and so I havereally enjoyed running in those
and, uh, so that was the lastpair that I I bought for myself,
for out here was, um, was that?
So lots of, lots of great shoesout there, though, I would
highly recommend people don'tbuy based on a particular brand.
Go into a specialty runningstore, try on a lot of different
(01:20:06):
shoes and and see what fits you.
And what fits you and what youlike and what works best for you
is not going to be the shoethat is the cutest.
It's not going to be the shoethat is the most expensive or
the shoe that is the leastexpensive.
It's not going to be a shoethat your friend wears.
It's going to be the one that'sright for you.
Speaker 2 (01:20:25):
So there you go,
Jonathan.
Speaker 7 (01:20:27):
All right, so let's
move into fueling for runs.
Sonia wants to know what advicedo you have for fueling on long
runs.
Speaker 8 (01:20:35):
It's so hard.
It's so hard because it's soindividual.
Um, the first thing that Iwould start with is, if you're
training for a race, then seewhat type of nutrition will be
on course at your race.
Get some of it, try it during along run Not your last long run
, but try it on a, you know.
But try it on a long run andsee how it works for your body.
(01:20:57):
And I would try it asfrequently as the manufacturer.
If it's a gel or something likethat, I would try it at the rate
that the manufacturer suggests,because it's in their best
interest to give you the bestadvice.
They're not going to tell youto use it more often than you
should, and then you get sickand you tell everybody that
didn't work.
They're not going to tell youuse it less often than you
should, and you don't get thebenefit out of it and you tell
(01:21:18):
it so, so they, so theirinstructions, will work best for
most people.
So that's what I would startwith and then I would, if that
(01:21:49):
doesn't work, reallyels whatever.
Always have something that youmay or may not use until you're
done with the run, but havesomething that is your secret
weapon that you know will workfor you in a pinch.
I'm a big fan of liquidnutrition.
There are lots of good productsout there.
Tailwind is one of my favoriteones.
I've gotten to like it justbecause it's on course at a lot
(01:22:11):
of the ultras that I do, and soit benefits me that it works.
But it doesn't work foreverybody, so try different
things.
Scratch is another one, noon isanother one.
There are lots of good productsout there for you to try.
The Feed is a great websitewhere you can go and you can get
a lot of different things tosample and see what works best
(01:22:32):
for you.
But it's tough and I will tellyou, my last ultra was an
absolute disaster and it wasnutrition.
It was because I did not havemy nutrition dialed in, and I'm
not a beginner.
I am not a beginner, but itstill is something that I that I
will struggle with sometimes.
Speaker 7 (01:22:49):
So, on that note of
like the liquid hydration um
fueling options, I know thatthere's like a whole range that
people can get some that arehigh in sodium, some that are
high in carbs.
Is there some place that youwould recommend, um, if somebody
wanted to go down that route tostart with?
Or I know it is veryindividualized, but is there
(01:23:10):
anything that you wouldrecommend?
Speaker 8 (01:23:12):
Yeah, again, product
and use it at the rate that they
recommend on the packaging.
That's really my best advice,because they're not going to
tell you to do something thatwill either be too conservative,
and therefore it doesn't reallygive you a benefit, or that's
too aggressive, and therefore itmakes you sick.
Choose flavors that are eitherchoose something that's
(01:23:34):
unflavored, if you can, orsomething that is mildly
flavored.
Some sports drinks that are outthere are so heavily
concentrated and the flavors areso strong.
They're great.
They're great between sets in atennis match.
They're great after a run.
They're great as an electrolytebeverage the night before a
(01:23:56):
long run.
But during a run you do notwant something that's got a
strong flavor to it because yourstomach is likely to reject it,
especially when it's hot out.
Speaker 3 (01:24:04):
So what you're saying
is that time that I combined
lemon-lime Gatorade with as'mores-flavored goo, I
shouldn't do that again.
Speaker 8 (01:24:15):
I mean, I guess you
never know, until you try.
Speaker 3 (01:24:18):
It didn't, it didn't
end well.
Speaker 8 (01:24:22):
It doesn't sound.
It doesn't sound like a greatidea.
Yeah, um so, but yeah, I Ithink, uh, I think that the most
important thing there is to isto use the manufacturer's
recommended dosage and don't beafraid.
If you like a product but youdon't like a particular flavor,
(01:24:44):
water it down and drink a littlebit more, and at least then
you're getting the hydration andthe benefit of it.
Speaker 1 (01:24:49):
Going along those
lines of fueling and, I know,
going back to episode 87 whenyou guys ran the keys, how do
you fuel in the heat when thethought of consuming anything
makes you sick?
Speaker 8 (01:25:03):
Well, the key is to
is not to allow your stomach to
rest for a really long period oftime.
If you go, if you go for half anhour in between sips of a drink
or something like that, yourstomach has decided okay, we're
shut down for this and it's veryhard to get that stomach going
again.
It really requires you to sitand rest and not be moving, for
(01:25:25):
your stomach to say, oh, okay, Iguess we can put blood flow.
Your body to say we can putblood flow into the stomach now,
because we're not, we don'tneed it for the legs.
So if you you from thebeginning, if you're taking sips
every, at least every mile,preferably more often, taking,
you know, maybe every, everyother, every third walk break,
you're taking a little sip ofsomething every mile, you're
taking a little bite ofsomething or getting in some
(01:25:48):
calories for those long runs inthe heat.
That's going to keep yourstomach going and that's
hopefully going to allow you tobe successful in fueling.
It's a lot harder in the summerthan it is the rest of the year
, for sure.
Speaker 2 (01:26:02):
Yeah, here we go,
Chris.
How many years have you and Ibeen together?
And I just learned something.
I did because I'm negligent inthat I'll put things off.
I did because I'm negligent inthat I'll put things off, but
good stuff.
Speaker 3 (01:26:16):
All right, coach.
So we have one question hereabout challenges, and I think
this is a very appropriatequestion because day of
recording we started wine anddine training and that has the
two-course challenge.
Then next week we're going tostart training for marathon
weekend with Goofy and Dopey,and Melissa asks start training
for marathon weekend with goofyand dopey and melissa asks what
are some common mistakes thatrunners make when training for
(01:26:39):
or participating in a challengeaka dopey, two-course challenge
and how can you avoid them?
Speaker 8 (01:26:46):
okay, well, the best
way to avoid it is not to sign
up for a challenge.
Um, guaranteed, guaranteed, noone has ever failed in a
challenge who didn't sign up fora challenge Um guaranteed,
guaranteed.
No one has ever failed in achallenge who didn't sign up for
one.
Um, so the mistake that I seewith people number one is time
goals associated with dopey, uh,or goofy, for that matter, any,
(01:27:08):
any challenge.
When you have these other racesand you have you also went to
PR in the longest race thatweekend you are, you're putting
a, you're putting restrictionson joy, you're putting
restrictions on your sense ofaccomplishment.
Right, your sense ofaccomplishment, your joy should
(01:27:29):
come in achieving the challenge.
And when you add a time goal tothat, now you're saying doing
this isn't enough, I also haveto do it and hit this time goal.
Um, now, that being said, I'vehad people that signed up for
Dopey and I put speed work ontheir schedule and they want to
know well, why do I have speedwork when I don't have a time
(01:27:50):
goal?
And that's where I point outthat they also said they were
going to ride Everest, so we gotto be fast to get to Everest,
to be able to do that.
But that's the first thing isputting restrictions on joy,
saying I'm not going to be happyunless I hit this time goal or
whatever.
That's the biggest mistake thatI see from that.
The other thing is trying to dotoo much during the Disney
(01:28:11):
weekend or whatever weekend.
The challenge is I know it'stempting, I want to do it too.
I want to go out and walkaround the parks, I want to see
all the new things, I want tohang out with all the people.
But you could very easily walkan extra half marathon on half
marathon day and now you'rerunning the marathon of Dopey
with 26 miles on your legs fromthe day before instead of 13.
(01:28:34):
Yeah, and, by the way, that isnot limited to these races.
I see that in a lot of themarathon majors as well, or any
destination marathon.
Somebody travels to London andthe day before the London
marathon they've walked 15, 16miles around the city and, yeah,
they got a lot of pictures andyou know they got their picture
(01:28:56):
in front of Abbey Road and theygot to see Big Ben.
But they're also exhaustedgoing into the run.
So take advantage of themonorail, take advantage of the
tube, take advantage of allthose transportation options
that are out there.
Walk as little as possible inbetween the um, in between the
races, and you'll be a littlebit better rested going into
(01:29:18):
each day.
Speaker 6 (01:29:19):
You're like actually
doing like an ultra that you
didn't train for.
You know what I?
Speaker 8 (01:29:23):
mean yeah, yeah.
Speaker 6 (01:29:25):
So if you're going to
do that, maybe train for an
ultra.
Speaker 2 (01:29:28):
As I said, I think
last week.
Uh, I don't want this to end,but at some point we've got to
pull the plug.
So I have one last question.
It comes from our friend DW.
And DW asks, and I quote whyare you so lovable?
Speaker 8 (01:29:49):
Well, I firmly
believe that the measure of my
lovability is the lovable peoplethat I am around, and that
includes DW, of course.
That includes all of theamazing Rise and Run family, it
(01:30:14):
includes all the folks that Iget to hang out with and
customize, and it starts withJeff Galloway, because he is the
one that modeled this for me.
He is such a lovable guy, he issuch a kind person, he coaches
and he teaches, not withauthority, but with love and
(01:30:35):
with compassion, and so that'sthat's how I do things as well.
That's what I was attracted toand that's what I try to be for
the people that I work with.
Um, now, you know, get, get oneof my kids on here and they
might be able to tell you aboutit.
But uh, but yeah, that's it's,it really is.
(01:30:55):
It's about the community.
It's about the community it is,isn't it?
And?
Speaker 2 (01:30:59):
in a question that
could have been a little on the
silly side.
That was a great answer, thankyou.
And as boy as we, as we'veapproached this milestone
episode here coming up, I'vebeen thinking about these kind
of things also and I trace howthings started in the podcast
and you know it does all comeback to Jeff, doesn't it?
Speaker 8 (01:31:23):
Yeah, yeah, it does
for me.
It does for me for sure.
I mean he's, I think if I hadnot, I'm sure that if I had not
found his initial book, uh,Galloway's book on running, I
wouldn't have done my secondmarathon.
I did the first one because ofthat girl, but, um, but then we
found his Galloway's book onrunning and we used it to train
(01:31:44):
for our second one and it wasway more fun and it was faster
and uh, and that's what broughtme into to this world.
So I I will forever be gratefulto him but also forever,
forever be grateful to all ofyou, because for the last few
years that you, you've beendoing this feeling older, but in
(01:32:04):
a time in my life when I am notachieving quite the same things
that I was in my own running,I'm able to focus a lot on the
achievements of the folks that I, that I work with and hearing
(01:32:25):
the race reports and things likethat.
I'm, I'm loving this phase ofmy running life as much, if not
more, than any other.
Speaker 2 (01:32:36):
We appreciate that.
That's.
That's fantastic, coach.
Thanks for taking the time.
We probably took a little morethan you expected, but we
appreciate it.
We always love visiting withyou Before we got out.
Let's talk one more timecustomized training.
There's a link at the top ofour Facebook group page.
I think that still works, andthe reason I think it still
(01:32:56):
works is you're getting newclients so so I think, if
they're coming in that way, Ithink that's still an active and
valid link for it.
Speaker 8 (01:33:04):
It is absolutely
active and valid and we want
people to use it.
Um, we have introduced aone-on-one option, which is
which is differently priced, andso to get that, they would go
to jeffgallowaycom and they canfind out more information and
talk to somebody about that, andthat's they.
That is, that is a that is apremium thing and there are only
(01:33:28):
a certain number of spots forthat.
But I'm I'm thrilled with thefolks that come into our
customized family, especiallywhen they come in through Rise
and Run, and obviously thosethat come into customized and
don't know about Rise and Runbeforehand.
They sure as heck find outabout it once they're there.
Speaker 2 (01:33:49):
Yeah, they do, it's a
blast.
All right, chris, we'll let yougo.
Thanks, very much.
Speaker 8 (01:33:54):
Thank you so much.
We'll see you at the nextDisney race.
Speaker 3 (01:33:56):
Well, coach, once
again we want to thank you so
much for your time, yourknowledge, your expertise and
just helping out this amazingcommunity so much through the
Galloway program.
I know it's changed my life,it's changed a bunch of lives
here, of the hosts on thepodcast and just in the Rise and
Run family as well.
So we cannot thank you enoughfor your time.
(01:34:17):
One other thing we want to passalong kudos before we get into
the race report this week.
It's been a couple of monthssince we've had her on, but our
buddy Wendy Larson, the handcyclist she had talked about
this when we have interviewedher.
She participated in the RaceAcross America.
(01:34:42):
I know she has attempted thisevent in the past and I know
either last year or two years Ithink, she had to drop out due
to some nutritional issues.
But this year year she joinedan eight person team and what
was really cool was, uh, herteam of eight.
She was, uh, the only handcyclist um to participate, and
(01:35:06):
on her team of the rusty dogs ofwar she was the only female on
her team as well.
So I thought that was awesome,but just really happy to pass
along that the Rusty Dogs of Warofficially finished the race.
It took them seven days, 14hours and 34 minutes.
(01:35:29):
And if you are not aware ofthis race, uh, this race starts
in Oceanside, california, andfinishes in Atlantic city, new
Jersey, and it's reallytremendous.
What all?
Whether you do this event as anindividual or as a team, uh,
(01:35:50):
everyone should be absolutelycommended, um, for their
participation in this event, andjust congratulations to
everybody.
And way to go, wendy, we're so,so proud of you.
Speaker 2 (01:35:59):
Yeah, it's a
tremendous event, Tremendous
accomplishment.
Wendy, that's heroic, and therest of your team also.
I read about this in the past.
There's a tradition for thecyclists to dip their wheel in
the Pacific to start and thenthe Atlantic when they finish.
Just rough back of the envelopemath, it's about 3,000 miles.
(01:36:22):
I don't know the exact distanceof the race across America.
It's about 3,000 miles.
Seven days, 14 hours, that'sabout 400 miles a day.
They go nonstop.
They don't sleep.
Well, the relay team, you get achance to sleep, but yeah,
that's pretty tough.
(01:36:42):
And the winners, my goodness,the winners.
On this thing I haven't lookedin a while, but I think they
make it in three or four days.
It's ridiculous.
All right way to go, wendy.
Hey announcement, wendy, heyannouncement.
Friends, if you're going out toDisneyland for the Halloween
race, there is a scheduledmeetup on Saturday.
They've got a great place for ameetup out at Disneyland.
(01:37:04):
It's in what is.
It's the picnic area, I thinkis what it's called.
But if you are standing in theopen area and you are facing the
entrance to Magic Kingdom, ifyou look to your left, you'll
see an area where there arelockers.
I'm sure I don't know if therestroom's over there or not.
(01:37:25):
I think they are, and there'san area that's encircled with
hedges that's labeled the picnicarea.
You may have to look for thesign a little bit, but the
friends who are out there aregoing to get together at two
o'clock on Saturday afternoonand if you're going, I highly
encourage you to get out there.
(01:37:46):
Hopefully it won't be 105degrees like it was last year
when we had our meetup, but evenso, last year when we had it,
it's a nice shaded area, so itwas a comfortable 105 degrees.
Oh, let's see.
Looking here, I've decidedfriends, it's time for the Race
(01:38:11):
Report.
Friends, it's time for the racereport.
Friends, the race reportsponsored by Thomas Stokes,
stoked metabolic training,stokesfit slash, rise and run
coaching is the website.
His next challenge startspretty soon.
(01:38:33):
July 7th is eight weekchallenge.
I haven't checked with Tomlately.
I don't know if he got hisfirst 20 people that he's going
to give his free one-on-one callin or not, but you can still
try and get in there.
Be amongst the first.
Get a free one-on-one call withTom.
It's a good challenge.
He gives us a $50 discount asrise and Runners Use the code
(01:38:54):
RISE when registering.
Let's begin on Wednesday, john,we started on Wednesday this
week.
Wednesday Wednesday.
Speaker 1 (01:39:02):
Wednesday.
Speaker 2 (01:39:03):
And I'm not sure it
wasn't a holiday and we have
three, not one, on Wednesday.
Occasionally we'll get somebodymaybe cast away or something
like that.
We got three runs, one of themin Pennington, new Jersey.
Is that near you?
Speaker 1 (01:39:18):
Nope, it's not.
That's closer down by where youyou were from, bob.
Speaker 2 (01:39:22):
Oh, yeah, okay, okay,
I don't remember that.
Um, here's I forgot.
Here's what happened on thatone.
I got a note on this one.
It's the run for clean Water,solstice Trail Run in Pennington
and our buddy, jack, the CamdenCounty runner, did that 15K but
they changed it to a virtualbecause you had storms or they
(01:39:43):
had storms in South Jersey onWednesday night and Jack ran it
and as the time he made hisreport he made his report on
Saturday, he was first overall.
I guess they kept track of thevirtual results and Jack's a
pretty fast runner anyway.
Also on Wednesday in Boston Iknow where that is John the JP
(01:40:07):
Morgan Corporate Challenge.
I think we've seen this onebefore.
Three and a half mile raceStarts at the Common, follows an
out and back along CommonwealthAvenue, turns around near the
Sitco sign, the famous Sitcosign not far from Fenway Park.
That's a big landmark sign.
If you run in the marathon Ithink it shows up around mile 25
or so.
Two people run in.
(01:40:29):
Avery did Warm, but beautifulnight for a run in the city and
Rob said the temps weremanageable Thanks to a 7.15
start in the evening.
Most of the participants ran aspart of a company team, created
a fun, energetic vibethroughout the whole event.
Speaker 1 (01:40:49):
Mids-Moor-Van-Loop
midsummer evening run in the
Netherlands, in Blazwek, that'sprobably right.
Speaker 2 (01:40:55):
Blazwek, I believe,
is correct.
Blazwek is right and I'll giveit a shot.
It's the Midsummer Evening Runand in Dutch that's Midsommar
van de Lop.
That's my story and I'msticking to it.
Jessica and her husband Stellandid it.
Stellan ran it's a 10-miler, hewanted to get a POT for.
Goofy Ran a 117, which is a PR.
(01:41:19):
That's nice man.
Yeah, that's a good pace too.
So he and Jessica, jessica'spretty quick also.
They're going to be starting inthe same corral in January.
Jessica's running Dopey numberthree.
Stellan's running Goofy numberthree.
Estella's running goofy numberone.
Our buddy Brittany was with uslast week.
(01:41:39):
I don't really have a racereport from her, but I did watch
.
She did the Broken Arrow Ascent3,000 feet of climb in a little
bit over three miles.
This one was not for the faintof heart.
In fact, on the website theytell the participants don't take
(01:42:03):
this one lightly.
It's a serious business becauseone of the problems is if it's
too windy or something you gotto get yourself back down, too
windy or something you got toget yourself back down, the
cable cars or whatever they'redoing will shut down.
I don't know if that happened.
I know Brittany finished.
I don't know what she waslooking for, but I think she
felt pretty good about it.
(01:42:24):
I saw her posts and they lookgood.
Of 160 female runners I thinkit might be 160 total, I'm not
sure she finished 60th well intothe top half and she felt good.
I think she really felt good tobe back out in a competitive
run, especially a difficult onelike that.
(01:42:44):
All right, good job, brittany.
Friends, on Saturday let's moveall the way north to our 49th
state and one of the reallyexcellent runs in the country.
Anchorage holds a marathon andhalf marathon right around the
solstice, usually right aroundjune 20 something like that, and
(01:43:06):
we have two friends whoparticipated in the half who are
with us this week lance andcourtney.
Welcome to the rise and runpodcast yay, thank you.
Thank you so much uh, thanks,and you're both vacationing.
Uh gosh that, john.
That was the case last week.
Speaker 1 (01:43:25):
We had vacationers
last week too, yeah I got a
question and I this is like sothe summer solstice is usually
the longest day of the year,isn't it like no darkness over
there now in Alaska?
Speaker 9 (01:43:38):
Yeah, I think they
said the sunset will be here
around after midnight and riseagain at four where we are.
Speaker 10 (01:43:52):
I have not seen dark
yet since we've been here
anchorage.
Speaker 2 (01:43:56):
anchorage is far
enough south that it does get a
little bit of darkness, and inthe middle of winter it gets a
little bit of light.
You get up around fairbanks.
Fairbanks is just about 50miles north or south of the
arctic circle, the arcticcircles, where on the solstice
the sun skims the horizon butnever sets, and in the city of
(01:44:16):
Fairbanks it never gets dark inthe summer, and the same thing
in the winter.
The sun pops up.
You get a little more lightthan not light.
And this is not the Bobspotlight, it's the race report
spotlight.
Lance and Courtney, I want toknow about this run, so let's
start here.
Courtney, I'll start with you.
You're on vacation.
(01:44:38):
How's that going?
What have you been doingbesides the race?
Speaker 9 (01:44:43):
So we decided to go
on an Alaska cruise.
It's our first time ever beingout here, and my husband is who
got me into running, and soanytime we've gone on trips now
including, you know, disney, welove from disney.
Obviously that's how we foundyour podcast.
Um, we look for trips or runson those trips and that's how we
(01:45:06):
found this run.
So, um, that morning we did thehalf marathon and then we got
on a bus that took us fromAnchorage to Whittier and got on
a cruise ship.
So, yeah, we've had two glacierscenic days and we're in the
middle of Glacier Bay right now.
So to my left is glaciers andI've seen otters and whales
(01:45:27):
today.
So, yeah, it's been amazing.
Speaker 2 (01:45:32):
That is wonderful.
Now, Lance, you're on land, butyou're at a nice hotel with a
beautiful backdrop behind you.
Speaker 10 (01:45:40):
That's right.
After the after the run, wedecided we took a day and we
went to the Alyoska resort andthey have a Nordic spa there.
So we spent the day getting hotand getting cold and getting
hot and getting cold andrelaxing.
So it was it was nice.
Speaker 2 (01:45:57):
And then this morning
we took the train up to
Talkeetna on the way to Denalitomorrow.
Speaker 10 (01:45:59):
So that's our
post-race vacation.
Speaker 2 (01:46:01):
That's fantastic.
Alaska is just a beautiful,beautiful state and it's so vast
and expansive John and I weretalking.
Unless you've been up there,you don't realize how big that
place is.
It is huge.
Speaker 9 (01:46:16):
Yeah.
Speaker 2 (01:46:17):
But the half marathon
is still 13 miles, whether it's
in Alaska or whether it's inthe in the lower 48.
How'd the race go, lance?
How'd your race go this weekend?
Speaker 10 (01:46:30):
It.
It went really good.
What happened was about a milein I saw somebody with a dopey
tattoo, and so then they startedwalking so immediately it's
like asking somebody in collegewhat's your major.
It's like when you see somebodyrunning, you go up and go hey,
what are your intervals?
They said a minute, I said 130,45.
And I said, great, can we runwith you?
(01:46:50):
And so we had friends for thenext 12 miles it was great.
Speaker 2 (01:46:53):
That's great, that is
great.
Yeah, like Courtney, how aboutyou?
Speaker 9 (01:46:57):
yeah, um, lance,
remind me.
I can't remember what milemarker I ran into you all um,
but I saw the dopey tattoo onsomebody's calf and um, then I
saw Lance's rise and run podcastshirt and I was wearing my
Kelsey's Hope gear.
I've been lucky to run withthem for the last three years,
(01:47:17):
so we chatted for a little bitand then I kept on going and ran
into some moose and took theirpictures for a little bit.
I'll have to send them to you,but it was, it was awesome, it
was.
It was a lot hillier thananticipated.
My husband is notorious forthis and he told me it was going
to be a pretty flat course andit ended up being used to.
(01:47:39):
Yeah, an elevation just about ahundred feet less than the
Cincinnati Flying Pig, ifanybody's familiar with that
course.
So pretty sore, but I wouldn'ttrade one one foot of it no,
it's, it's spectacular, john,you remember years back I'm
talking.
Speaker 2 (01:47:57):
I'm going back to the
very early days of the podcast
and I don't.
We hadn't really started, butmaybe we just started the race
report spotlight.
But you remember we hadrecorded the spotlight but then
we had to talk to somebody else.
Do you remember why it?
Speaker 1 (01:48:12):
was about this race I
know exactly why a bear got on
the course.
Speaker 2 (01:48:21):
That was shailene
yeah, it was with shailene.
Did you see any bear guys?
Speaker 10 (01:48:26):
I didn't see.
I didn't even see the moose.
We, we got a the group I wasrunning with they had friends,
look further back and they theygot the texting there's a moose.
We, we got a the group I wasrunning with, they had friends a
little further back and they,they got the text saying there's
a moose at mile seven come back, we're like no, we're not
turning around so you weren't atdisney world wally world and it
(01:48:47):
was open
Speaker 2 (01:48:48):
apparently so and no
bears on the course is a good
thing.
Now, just curiosity now, sincewe're talking about bears do
they warn you about wildlife orthey tell you what to do?
Does the race director give youany instructions?
Speaker 10 (01:49:02):
I was gonna say.
There was a light drizzle atthe start so I was away from
that and huddled under anoverhang until they actually
started the race so I didn'thave to stand around in the rain
.
So I didn't hear much of theopening ceremonies, but where we
are it's a pretty well-traveledpass, so I think a lot of the
wildlife is not going to bethere.
I don't know if you've lookedat the course map.
(01:49:23):
It's really interesting.
You almost spend several milesrunning around the airport
between the airport property andthe water along this really
pretty wooded trail and youstart about eight o'clock on the
.
If you look at the face of aclock at the airport, you start
around eight o'clock and you runto about one o'clock.
But at one point what's reallyinteresting is you're in the
(01:49:46):
flight path of the planes takingoff.
So we stood there and we saw asign that said no kite flying in
this area and then about twominutes later this jet comes
over the top.
So we got a great picture of uswith the plane right over us on
the trail.
Speaker 2 (01:50:02):
Wow, Wow, that's cool
, courtney.
What were some other highlightsof the course?
Speaker 9 (01:50:08):
I just think just you
know Lance mentioned the way
the course was laid out.
You go through so manydifferent just types of Alaskan
you know landscape we started atI think it was Kincaid Park
Lance correct me if I'm wrongwhich is where during the Cold
War they actually stored defensemissiles.
(01:50:29):
So if Russia was to, you knowmany missiles over which which,
bob, you're probably morefamiliar with this than I am.
So we got to tour that and thenyou go through really dense
rainforest and all the way downthrough town and you see lakes
and the airport itself and yougo through trails that a lot of
locals use.
So it's just a really neat wayto see so many different types
(01:50:51):
of you know vegetation and stuffas well.
In one race it was unlike anyother race I think I've ever
done.
Speaker 2 (01:50:58):
Now, I haven't been
there in years and years and I
didn't get to Anchorage often atall, but I remember being
impressed by what a nice cityAnchorage is.
I think a lot of folks from thelower 48 would think it's just
a tiny little city and it's nothuge, but I thought it was a
very nice city.
What did you think of anchoragelance?
Speaker 10 (01:51:16):
I was just about to
say that the people they were so
nice.
Every every local runner we raninto.
They would tell us great hikesto go on and other things to do
while we're there, how to enjoythe state.
The people were just so niceand friendly and the what I was.
I was kind of surprised by this, but the after party all the
stuff was just laid out.
Just walk up and get yourself asandwich, walk up and get
yourself this.
(01:51:36):
They were super, superhospitable.
It was the most hospitableafter party I think I've been to
.
It was just so nice.
Speaker 2 (01:51:43):
Courtney, courtney.
You find any good places to eatin Anchorage.
Speaker 9 (01:51:55):
I was waiting on.
You know food is my favoritepart.
Uh yeah, snow City is where wewent for breakfast and they
opened up pretty early so wewere able to get some pre-race
coffee and pastries and very,very nice staff there.
So definitely Snow City andthat's walkable to a lot of the
downtown Anchorage hotels wherea lot of the pre-cruise hotel
shuttles offices, um like offersare.
So definitely hit that up.
(01:52:15):
Um moose's tooth pizza for thatpre-race dinner.
Uh, went there twice.
And then 49th state brewingcompany um, yes, they have um a
location downtown, walkable fromthe hotels, and they were the
suppliers of the beer after therace as well.
(01:52:37):
Tiger's blood was a sour.
Definitely have to get that ifyou're ever up there.
So good.
Speaker 10 (01:52:46):
That was so good.
We ended up getting the tiger'sblood and another one, and we
didn't like the other one asmuch, so we poured some tiger's
blood in it just to make a mix,and it made the other beer so
much better oh wow, there you go, if I could ship that to my
house.
Speaker 9 (01:52:59):
I would, yeah nice,
nice.
Speaker 2 (01:53:03):
Um lance, you
mentioned one thing in your
report that folks come from all50 states.
That didn't me, but a bunch offolks use this as they're doing
50 and 50.
So this is the one they get inthe great northern frontier.
Speaker 10 (01:53:20):
They did.
I saw several people wearingtheir 50 state shirts and a
couple of people in sashes, andas soon as I saw a sash, I went
up and I said is this your 50th?
And it was.
I mean, what a.
What a great capstone.
There was one.
There's one lady, it was herthbecause she was running all the
(01:53:41):
states in the order they wereadmitted to the union which I
thought was very cool.
That's a lot of planning rightthere.
Speaker 1 (01:53:45):
Yeah, yeah, yeah.
Speaker 9 (01:53:47):
I'm not that
organized.
Speaker 1 (01:53:49):
Winding up in Hawaii
ain't bad, huh.
Speaker 2 (01:53:51):
No, no, that's a good
way to do it and I was thinking
it's probably not too toughearly on.
One through 13,.
One through 10, not too bad.
Speaker 10 (01:54:03):
They're all pretty
close together?
Speaker 2 (01:54:05):
Yeah, they're not too
bad, yeah, but then you
probably knock out a couple in aweekend, but then you start
going west and then it getstough.
And you're right, it takes alot of planning.
Speaker 1 (01:54:18):
So that's terrific.
So you're out there in alaska.
I know you're on a cruise,you're in a hotel when you guys
coming home and, uh, when areyou guys going to see at disney
next?
Speaker 9 (01:54:24):
um, we are on a
cruise till next saturday.
Um, I will be spectating mybest friend ashley.
She'll be doing the half atwine and dine um in november,
and then I will be doing dopeyfor kelsey's hope again.
So that's when I'll see you all, probably wonderful next and
then hopefully registration goeswell tomorrow for princess to
(01:54:47):
see you all again for that soyou're gonna be doing that from
the cruise ship.
We'll, we'll see how it goes,that's the plan.
So I think I'll be up about whatit would be 6am tomorrow it
will.
Yeah, so wish.
Send me some good vibes forregistration in the morning.
Speaker 10 (01:55:08):
We are, my wife and
I are doing dopey our first
dopey coming up soon.
So we're, we're, we're stayinghere through Friday and then
it's back to jump back into mycoach Stokes workout so I can
get in shape for Dopey and we'llbe moving forward with that.
So Wonderful.
Speaker 2 (01:55:26):
Well, be prepared
when you come back.
It's probably a little warmerback here, so but I'm glad you
enjoyed alaska.
that sounds like a great event,and thanks again for taking time
out of your vacation andjoining us on the podcast loved
it so let's leave ournorthernmost state and come to
(01:55:48):
another northern state for oneof the great marathon and half
marathons in the country GrandMobs in Duluth, minnesota.
Grand Mobs Marathon.
A little warmer than normal upin Minnesota this weekend.
They had some early morningstorms which delayed the start,
pushed the whole event back alittle bit, which made for a
(01:56:10):
warmer race.
We had friends running, we had,uh, autumn.
I think autumn did the full.
Jill and pamela, I know, didthe half, as did katie and tara
and carlos, I think.
Let's see, I think they did thefull, but I'm not sure.
(01:56:35):
Anyway, tara and Carlos told usthat the course support was
terrific Lots of water,electrolytes available, ice
sponges throughout Nice breezeoff Lake Superior from time to
time, which helped with thatwarm weather, lots of
enthusiastic crowds.
(01:56:55):
So Carlos and Tara made it tothe finish line with a nine and
a half minute PR.
That's great, whether it wasthe half or the full.
So good job, I hope.
Good job, friends.
I hope you had a good time upthere.
Again, that's a well-known racehere in the us.
In north bend, washington, thesuper marathon, slash half
(01:57:22):
marathon, laura and brian ranthe half.
In charlotte, north carolina,the South Half Marathon.
Dale did this one.
No report from Dale, but thisis a race I did back in 2018,
(01:57:42):
and I remember it very well.
In fact, my friends here on thepodcast will occasionally see
me with a glass of water.
It's an orange-colored glassand it's got Run the South on it
.
That's from this race.
It's one of those soft plastictype glasses.
I remember two things about it.
Well, three things.
I guess it was hot.
It's Charlotte.
(01:58:04):
It's late June.
It was hot.
I was still running pretty wellback in 2018.
I didn't do well in this one.
I was having my struggles andthe last thing I remember is
that somebody put the steepestclimb on the course right around
mile 13.
That was brutal.
(01:58:24):
So, dale, I hope you did well.
Hope you enjoyed that one.
Speaker 1 (01:58:28):
In the Run Super
Series Half Marathon in St
Qualamie Pass, Washington.
Speaker 2 (01:58:35):
That's pretty close,
I think.
I think it's St Qualamie.
I think that's pretty close,though, john, st Qualamie.
Okay, yeah, there you go.
Speaker 1 (01:58:41):
Hopefully we got this
.
We'll have alibis next week.
Apologies, and alibis next week.
Our friend Laura was there.
This course passed through a2.2-mile tunnel and over a
bridge, while being among talltrees and in the clouds, the
(01:59:08):
trail was crushed gravel whichdid not make her knees happy but
finished two hours and 12minutes for a PR.
Speaker 2 (01:59:12):
Good job, laura.
Yeah, 2.2-mile tunnel, john,that's pretty tough.
I think You're in there for awhile.
I mean, at my pace I'm in therefor a good 45 minutes probably,
probably not that much.
Speaker 1 (01:59:24):
And our friend Malane
was also there.
Speaker 2 (01:59:28):
Yes, yes,
occasionally, friends, I get a
post and someone will put a racereport in and then someone else
in the comments will make acomment.
I was there too.
So if you do that, you get onthe race report and we say and,
malane, and I think we'repronouncing your name right,
malane, malane was there too,and that's so we get a chance to
(01:59:50):
give you some recognition.
Roswell, georgia had a runImagine it was pretty warm the
Possum Trot 10K.
Roswell Georgia runs an alienrace.
I think in the fall that's notthis one.
Brooke did this one.
Made a goal for herself afterrunning the Walt Disney World
Marathon to run one race a month.
Then found out she was pregnant.
(02:00:10):
It's getting harder Find themotivation in the heat and
humidity.
Glad she hasn't given up on hergoal yet.
Brooke, I hope you listened toBrittany last week and when she
talked about just pay attentionto your body and do what's right
for you.
We've had friends run up togolly eight plus months.
(02:00:35):
Brittany stopped at five.
But you're going to have to dowhat's right for you.
But we're proud of you fordriving on Says for the rest of
the year, hopefully only 5Ks.
And then her words after July'srace I'm not sure what Brooke
has planned for July.
Steve ran the Allen Jones Vestal20, 20k and I don't have a
(02:00:58):
location for this one.
I don't know why I didn't copyit down.
Challenging course lots ofhills, mostly rolling, a couple
of sharp inclines followed bysharp down declines.
Bucket list race.
For Steve it's kind of a locallegend type thing.
He had a goal of two and a halfhours for this 20K and he
(02:01:22):
nailed it.
In Calgary, where it's probablya wonderful time of the year to
be running, melissa did theshopper's drug Mart run for
women 10K.
Well, maybe it's not a greattime of year.
It poured the whole time Alittle over two inches in 24
(02:01:43):
hours up there in Calgary.
That's still worth it.
Ran with a high school friendnamed Claudia Felt.
All the community love.
That's impressive.
If the community comes out whenit's raining hard, that's real
support.
Melissa even met a Rise and Runfriend, andrea, who had run the
(02:02:05):
5k.
And good for Melissa forfinishing eighth place in her
division in this 10k.
Eighth place in her division inthis 10k.
Staying in Canada the NiagaraUltra Race Weekend at
Niagara-on-the-Lake, nicoledoing her second half marathon
(02:02:25):
in the last week.
Now Nicole says up in that partof the country which I know
Northeast US, and this isn'tthat far away, hot and humid, so
slower than she wanted.
Still came in at two hours and11, which is just rock solid
Good time for a half.
Nicole, good job.
She showed a picture with thatbeautiful big double or triple
(02:02:50):
scoop ice cream cone that sheearned for finishing that race.
Let's wrap up Saturday inOrlando at SeaWorld, to be
specific, the SeaWorld RescueRun 5K.
Kayla was there, erica wasthere.
Erica says more than as muchcourse entertainment as the race
(02:03:13):
that SeaWorld put on back inApril, which a little
disappointing Then.
Pr definitely party paced.
It had a great time.
It's a little warm to be tryingto PR.
Mary celebrating her nephew's14th birthday was there?
14th birthday was there.
(02:03:33):
For anyone who's payingattention or keeping score,
mary's nephew has still notfinished before her.
Speaker 1 (02:03:47):
In fact this was a
summer 5K PR for Mary and
starting off Sunday across thepond in London, England, the
Battersea Park 5K, Our friendValerie, who was on vacation in
her Rise and Run tank top andhat For the 5K.
They had pacers for 20 minutesup to 35 minutes.
(02:04:07):
She tried to stick to 35 minutepacer but no pacer was doing
intervals so she decided to runher own race.
It was my fastest 5K in a longtime, Since my first time
running in England, my firstpersonal best.
There you go.
I got the results and I foundthat I placed second in my age
group.
Oh good, job, valerie.
Speaker 2 (02:04:28):
Yeah, that's great,
good job.
Yeah, you find that in Europethey don't do a lot of Galloway
but England does some.
In fact, over in England theycall it Jeffing, the run, walk,
run method.
I'm a little surprised youdidn't have somebody there.
But Europe in general, nope,not a lot of that.
Let's see.
(02:04:49):
This one looks like fun.
It went from Lubbock, maine, toCampobella Island in Canada, the
Bay of Fundy InternationalMarathon.
Rachel and Ken were there andran the half Up.
In Boston, jessica ran the BAA10K.
(02:05:10):
They expected it to be hot inthe morning and they were
putting out a lot of warnings tofolks to take it easy etc.
But come race morning, cloudyskies, light rain, a little bit
of a breeze it was 75, which iswarm.
But when you add thoseconditions the breeze and the
rain it makes it feel a lotbetter.
(02:05:33):
Jessica felt great for the firsthalf of this 10K, just soaked
in the scenery along the CharlesRiver.
I used to live up there.
I knew that river pretty well.
I called it the Chuck ChuckInformally, yeah, instead of the
Charles.
Yeah, we got along real well.
We were on a first name basis.
Jessica eased off during milesfour and five, not worried about
(02:05:56):
the pace, just loved theexperience.
Got to make the iconic leftturn onto boylston and running
over the marathon 10k.
That's awesome.
Let's go to columbus ohio forthe this is right up our alley
(02:06:27):
john the columbus donut run 10k.
Kayla did it.
It was a cool 80 degrees with adew point of 65, so not the
fastest race she's run, but sheenjoyed a melty donut at the
finish.
I don't know if they wereintended to be melty or if the
80 degree outside temperaturedid that.
Speaker 1 (02:06:47):
It's probably all
that sugar on top.
Speaker 2 (02:06:50):
It probably was.
Back to Canada, the VancouverHalf Marathon Lauren,
overcasting, cool, perfectrunning weather.
Lauren was pretty familiar withthis course, so she went out
and ran a 1.48 half marathon,which is a PR and an awesome
time.
Great job, lauren.
(02:07:13):
Time, great job, lauren.
Let's wrap up in Baltimore,where Latia ran the Baltimore
Women's Classic 5K 50thanniversary of this event, mr
Goal time, but just by just alittle bit about 10 seconds.
She was annoyed.
But come on, latia, you didgood.
You got a pr and beat your timefrom last year in this same
(02:07:40):
event by a little over fiveminutes.
You're picking up a minute akilometer, nicely done.
That's it, friends.
That's the race report forepisode 196, and if you run, you
know you are our friend.
Thank you so much for joiningus.
We hope you enjoyed thisepisode of the Rise and Run
(02:08:01):
podcast, had a good time talkingwith Coach Twiggs.
I've had a good time visitingwith a bunch of our friends here
these last couple episodes.
Let's see no Zoom this week.
We'll be back.
We Zoomed enough today in ourregistration, so I'll we'll see
you on zoom next thursday.
Stay cool.
(02:08:23):
If you're up north, that heatbubble is going to break.
If you're not, well, the heatbubble will break here too, it
It'll be November.
All right, all right, friends.
Enjoy Happy running.
Speaker 3 (02:08:47):
The Rise and Run
podcast discusses general
information about Run Disney andis in no way affiliated with
Run Disney or the Walt DisneyCompany.
Any information or advicediscussed on this podcast should
not be considered medicaladvice and should always consult
with your healthcare provideror event organizer.
Bye.