211: Around World Showcase with Coach Chris Twiggs

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:46):
Well and dying friends, it's Michelle from Erie
PA.
However, I'm in the beautifulcoastal town of Sticky Slomer,
Iceland.
I just finished a 5K morning runhere, and it was absolutely
gorgeous.
I hope everybody's having awonderful day.
Happy running.

SPEAKER_07 (01:02):
Michelle joins us from Iceland.
How cool is that?
Pun intended.
Thank you, Michelle.
We appreciate it.
Thank you for the intro.
Friends, thank you for joiningus here for episode 211 of the
Rise and Run Podcast.

(01:24):
We are so happy that you're withus this week.
I'm Bob.
I'm here this week with Greg.

SPEAKER_09 (01:30):
Hey, hey, hey.

SPEAKER_07 (01:31):
With Alicia.

SPEAKER_04 (01:32):
Hello.

SPEAKER_07 (01:33):
With John.
Hey, how you doing?
With Jack.

SPEAKER_05 (01:36):
Hiya.

SPEAKER_07 (01:37):
And with Lexi.

SPEAKER_05 (01:38):
Hello.

SPEAKER_07 (01:39):
Good to see you, my friends.
Glad you're here.
Uh, it's getting exciting.
We're getting closer and closerto Walt Disney World Run Disney
time.
I don't want to, I don't want toslight our friends on the West
Coast because Run Disney seasonhas started, for sure.
But we're excited, those of uswho are closer over here to the
Florida races, we're excited tosee it starting.

(02:00):
And as we're close, we'veinvited our good friend and
coach Chris Twiggs to join usthis week to share some of his
knowledge about training andrunning at these Run Disney
World events.
No race report spotlight thisweek.
This happens once in a while,friends.

(02:21):
We try to invite somebody andthey just can't make it.
And then I'm such aprocrastinator that by then it's
too late to invite somebodyelse.
But with all that we got goingon this week, that should be
okay.
Uh spotlight next week, ourfriends who ran the Chicago
Marathon should be with us totell us about that, because
that's coming up this weekend.

SPEAKER_08 (02:44):
If you enjoy the Rise and Run podcast, please be
sure to share us with yourfriends and introduce them to
the Rise and Run family.
We would love to share in theirRun Disney journey.
Please remember to follow us onFacebook at Rise and Run
Podcast, on Instagram at Riseand Run Pod.
Be sure to check out our YouTubechannel and visit our webpage,

(03:06):
Rise and RunPodcast.com.
If you have a question, acomment, a race report, or would
like to introduce an upcomingepisode, be sure to give us a
call at 727-266-2344 and leaveus a recorded message.

SPEAKER_06 (03:22):
We also want to thank our patrons whose support
helps keep the Rise AroundPodcast rising and running.
If you'd like to join thePatreon team, please check out
patreon.com slash rise aroundpodcast.

SPEAKER_07 (03:32):
Thanks, Alicia.
Hey Jack.
What's new with YouTube?

SPEAKER_04 (03:37):
Yeah, so um we had a video drop on Saturday all about
vacation races.
So if you're wanting to trysomething, you've done Disney a
lot and you're like, what elseshould I try that's really cool
and unique?
I would definitely give vacationraces a check uh to check out.
And yeah, so if you want tolearn a little bit more about

(03:57):
that, go check out our video onYouTube.

SPEAKER_07 (03:59):
Thanks, Jack.
Friends, the Rise and Runpodcast is sponsored by the good
folks and our good friends atMagic Bound Travel.
And I reckon, I haven't asked.
I think we'll be seeing them uhin a couple of weeks at Wine and
Dine.
I hope so.
But in the meantime, if you'renot familiar, Magic Bound Travel

(04:20):
is a great place to go for allof your Disney travel needs.
They're especially into RunDisney.
The agents that will help youout are Run Disney veterans.
And it's not too late.
We still have room available onour inaugural Rise and Run

(04:42):
cruise, which will sh which willset sail.
Let's see, 194 days from now,after we finish, we're about to
start Run Disney Season.
After we finish Run DisneySeason, we'll set sail on that
inaugural cruise.
Hope you can join us.
It should be a lot of fun.
MagicBoundTravel.com is theirwebsite.

(05:05):
Please check them out.
Hey, we haven't had to doapologies and alibis for a bit.
I'm calling these alibis, notapologies.
Last week we talked with ourfriends who ran the Berlin
Marathon, and two of them failedto mention to us that they had
PR'd at Berlin.

(05:26):
So Brian and Michael,congratulations on your Berlin
Marathon PRs.
Now, those guys are bothAmerican, but they did it in
Europe.
So are they PRs or PBs?
Now that they're back here, it'swhatever.

(05:50):
Good job, guys.
Congratulations.
Let's take a look at thetraining.
Wine and dine weekend now, twoweeks away.
Two weeks.
We're in training week 16.
And you have your what we referto as your race rehearsal.
If you're running the challenge,you have a five-mile walk and a

(06:15):
14-mile run walk this weekend.
When we talk to Coach Twiggs,we're going to talk to him with
him about some of the paces onthat simulation.
The one question we didn't askhim, and I know the answer to
it, why are we going out to 14miles if the long race is 13.1?

(06:36):
And if Mr.
Galloway was here, he would tellyou it gives you the confidence
that you can do it.
And his studies have shown itwill also improve your overall
race time by quite a bit.
So I I always do it.
I think it's worthwhile.
I go out that extra distance.
Now, if you're someone who hasnever done a half marathon

(06:58):
before, and you're thinking, butby gosh, I really want my first
half marathon to be at DisneyWorld.
I don't want to do it out on thestreets in my neighborhood for
training.
Do 12 and a half.
Don't don't tell anybody.
And uh don't tell Coach Twiggs Isaid that, okay?

(07:18):
But I understand people who dothat.
That that ends up being moretowards the marathon, where
folks want their first marathonto be at Disney, and instead of
going 26, they want to go 25.
I get that.
Anyway, 5 and 14 for Wine andDine.
Marathon weekend, since we'retalking about the marathon, this
is training week 15.
Marathon weekend is 13 weeksaway.

(07:41):
If you well, it's three milesthis week.
We're on, we're cycling betweenlong and relatively short runs
on the training schedule on theweekends.
So whether it's goofy, dopey, orthe marathon, three miles.
We're also into the second weekon the training schedule for the

(08:03):
Disneyland half marathon, whichis 16 weeks away.
Long run this weekend is fourmiles.
Let's talk just a little bit.

SPEAKER_10 (08:16):
Training updates?
Anyone?
I went out for my uh long run onSunday, and it did not go as
planned.
Well, it happens, John.
I was all set, feeling good, andall of a sudden I felt this pain
in my back of my leg.
And I said, let me walk a littlebit, see if it uh clears up,

(08:38):
cleared up a little bit, justdid my next interval, it still
came back.
I'm like, it's time to shut thisdown because we're too close to
uh wine and dine weekend.
I don't need to make it worsethan what it really is.
So um my training is done.
My next run will be at wine anddine weekend, and hopefully fate

(09:01):
doesn't you know give me themiddle finger and say you're
done.

SPEAKER_07 (09:05):
I hope not, John.
I hope not.
But uh yeah, we all want tocross the finish line, but we
all have to cross the startline.
So you want to you don't want tobe injured and not be able to
cross that start line.

SPEAKER_10 (09:16):
And I should be at the doctor right now because
it's Thursday, right?
But and I did I did make anappointment with my doctor.
It feels 95% better than it didon Sunday.
So I'm I feel because I made thedoctor's appointment.

SPEAKER_07 (09:31):
That's right, you know, so that that helps.
We've discussed that.
If you're injured, make adoctor's appointment, you'll
feel better before you get tosee him or her.

SPEAKER_10 (09:40):
So I'll go go go to go to him.
Hopefully he's gonna say, Yep,it's fine.
You did something, you know,it's no no no problem.
You can go and run uh your halfmarathon.

SPEAKER_07 (09:54):
Yeah.
I hope so too.
Uh I had 12 miles on my trainingschedule this weekend.
I've had to accelerate mine.
I haven't been able to do thelong one, short one, long one,
short one.
I've had to, in order to getback into it, let's see.
This Thursday's six weekspost-surgery.
I saw my doctor yesterday, John.

(10:14):
I don't know what he saidbecause it's really tomorrow
that I see him.
Uh I don't expect to hear awhole lot.
Uh the one thing I want to hearis that the uh incision is
healed enough that I can getback into the water.
It's still pool time in Florida.
We have a heated pool locally,so I can still use it for aqua

(10:36):
jogging.
And uh I am I haven't I haven'tadvertised this much, but I'm
sneaking out.
Becky and I are sneaking out onthe utopia of the seas before
wine and dine, so we can scoutit out, and we'll know what's
going on when we get there inApril.
So I hope to be able to enjoythat.
Things are going well.
Uh I have added some running tomy walking, but I'm doing what

(11:05):
the doc said.
And this is my recovery note forall of you all of you recovering
from injuries.
And it's the listen to your bodydeal.
I think we talked about it lastweek.
That as I added a little bit ofrunning, I realized eh I'm not
quite ready for this, so Ibacked off.
But more and more I'm becomingready for it, so I'm excited

(11:27):
about that.
So I think uh my goal is to beable to walk all of I'm I'm
registered for all three races,be able to walk all three races
at wine and die and finishthose.
And then when we get back homehere, then maybe we know maybe,
then we will see if we can workmore running into the program.
I'm excited.

(11:48):
Things are going well.
Caution runners, change of topicahead.
And so now I turn to my friendsand I ask, what would Alicia do?

SPEAKER_06 (12:05):
So we're getting higher in the mileage.
Um, I mean, we're almost to oneand dine, so the mileage is
high, and we're getting up therefor Marathon Weekend for those
of us um who are doing thoselonger distances, or even if
you're doing one of the shorterdistances, they're they're
working their way up.
So I wanted to talk this weekabout what you guys all do for

(12:25):
recovery.
What's your favorite stretch orum item that you may use to help
with your recovery?
Because um, that's one of thethings that I preach to my
clients, is just as important asthe training, is to do the
recovery.
Um, so I'm curious.
What are your guys's?

SPEAKER_09 (12:42):
So it's a good thing we record these episodes out of
order.

SPEAKER_08 (12:45):
Uh, so that way Coach uh doesn't hear what I
have to say, although he willprobably be listening to this
episode anyway.

SPEAKER_07 (12:50):
He'll hear it, right?
He'll hear it.

SPEAKER_08 (12:51):
Uh to be honest, I don't do any type of specific
movements.
Like I only use my uh the theJeff Galloway endorsed BFF if
I'm like really, reallystruggling in an area.
The big thing that I do forrecovery, and I learned this
through our friend Kristen overat uh Run for Mama, is it's

(13:15):
always really important to get adecent amount of protein in your
body post-run.
So I have been very cognizant ofthat that when I get in from any
type of run that I am consumingsome type of protein most of the
time, that is uh via some typeof protein shake.
But the new thing that Idiscovered, and I I don't have a

(13:37):
bottle in front of me, so Ican't give you the brand name,
but my wife found this at Targeta couple of months ago.
It is a protein water that haselectrolytes in it.
Uh, it gives you oh, so one fullbottle, it has 20 grams of
protein in it.
What?

(13:57):
And I like I it kind of is likea Gatorade, but not it doesn't
have the same exact taste, butthey they do offer it in various
flavors.
And you know, so sometimes I'llI'll do that and a protein
shake, or at least you know,even after a lift or something
like that, I'll grab one ofthese protein electrolyte
drinks, and that it's beenreally uh successful for me.

SPEAKER_10 (14:18):
The one thing I usually do after my my my my my
my runs for recovery is I walk.
I that's a great one.
I do not stop dead in my tracksand go, okay, boom.
I I try to walk at least, youknow, not a mile, but you know,
like uh like you know, a couplehundred feet back and like like

(14:41):
like like maybe like fiveminutes afterward just to kind
of you know let the heart rateslow down so I'm not like
dropping from you know 160 downto like 70 in like 10 seconds
and causing other problems.
Then when I get home, like Isaid, I I drink an electrolyte
drink just to kind of refill theuh things and some some my my

(15:02):
go-to cheat is uh bag of chipsbecause you know what you need
that salt.

SPEAKER_04 (15:09):
Yeah, see uh you guys, you guys should be running
coaches because I I'm I probablyshouldn't.
I do a lot of things I shouldn'tdo.
Um but if it's like okay, forexample, if it's like a really,
really long run, like, oh mygosh, let's celebrate.
I made it to 20 miles for thisrun, it's getting close, or it's

(15:30):
my last big run before a race.
Yeah, John, you have chips.
I eat a whole thing of pizza.

SPEAKER_07 (15:37):
I will I can't I can't picture that, Jack.

SPEAKER_04 (15:41):
Oh gosh, yeah.
I love the um the red baron umpepperoni pizza.

SPEAKER_07 (15:46):
That's oh you make it in the you pop it in the
oven, huh?

SPEAKER_04 (15:49):
Oh, yeah, get it in 16 minutes.
I mean, technically speaking,I'm getting in a lot of protein.
But uh yeah.

SPEAKER_10 (15:58):
No, the old saying, Jack.
No, any pizza any pizza, anypizza's a personal pizza if you
try hard enough.
There you go.

SPEAKER_07 (16:09):
That that's an old saying, John.

SPEAKER_10 (16:11):
Yeah.

SPEAKER_07 (16:12):
Oh, I missed that one.
And I'm an old guy.
They didn't have pizza backthen.
Yes, by golly, we did.
Um Alicia, people have talkedabout a bunch of things, uh,
hitting the electrolytes.
Because I'm walking, and now Iwalk at a pretty good pace, so I
do expend a fair amount ofenergy.

(16:32):
Uh when I get back, hit theelectrolytes, rehydrate.
A lot of times I'll take my dogfor a walk.
Long uh after that, after longruns, 12 miles or so, I have uh
the pneumatic boots, the squeezyboots.

SPEAKER_06 (16:49):
Yes.

SPEAKER_07 (16:49):
Oh, and I really do like those for recovery.
They're quite helpful.

SPEAKER_06 (16:53):
Those are great, especially for when you're doing
multiple days in a row.
Those were really awesome.

SPEAKER_07 (16:57):
They'll help you recover.
Yep.

SPEAKER_05 (16:59):
So I'm not um doing long runs right now, but uh when
I was doing recovery, um, assoon as I would get in from my
long run, I would lay on thefloor and put my feet in the air
against the wall for like, Idon't know, yeah.
That's a technique um and justsit there and usually drink a

(17:23):
bottle of water while I waslaying there.

SPEAKER_07 (17:25):
No, that's a challenge.
That's a skill, Lexi.
That's a skill.
Flat on your back, drinking abott.
I'm impressed.

SPEAKER_04 (17:33):
I should probably do that, but with pizza.

SPEAKER_07 (17:37):
Is that a new YouTube video, Jack?
I'm walking.

SPEAKER_04 (17:41):
If my hips get better, I have a challenge for
myself, and you guys will be theones to witness it on YouTube.

SPEAKER_06 (17:49):
So my biggest one is the protein, like you said,
Greg, making sure you getprotein.
And then I always do an Epsomsalt bath, and I know baths
aren't everybody's friend, orthey may not have that.
So doing the Dr.
Teals um magnesium lotion, if Ican't um get into an Epsom salt
bath is another one.
But I think that we talked abouta lot of great ones.

(18:10):
And just a reminder to ourfriends that recovery is is just
as important as getting thosemiles.
Absolutely.

SPEAKER_07 (18:16):
So, what would Alicia do?

SPEAKER_11 (18:18):
She'd recover.
Caution runners, the topic isabout to change right now.

SPEAKER_07 (18:25):
Hey, friends, we've got a bunch of news from Run
Disney this week.
We saw the marathon medals berevealed.
And as typically happens when weget a medal reveal, I turn to my
friends and say, What wouldAlicia do?
What what'd you think?

(18:47):
They're nice.
That's Bob's line.
Come on, John.

SPEAKER_10 (18:49):
They're nicer than what Bob usually says.

SPEAKER_07 (18:52):
Yeah, you know what?
They are.
They are.
I I was going to give myrequired, eh, they're okay.
But these are maybe, and I'm ofthe opinion that they usually
look better in real life thanthey do in the photos.

(19:12):
But I think the photos, theylook spectacular.
And I am really impressed withthem.
And the one thing I like, andyou guys may have seen something
different, I think theyconcentrated on the metals, and
I don't think we have anyspinners or twirlers or
bobbleheads or any.
I think they're just nicemetals, and I think that's

(19:33):
terrific.
I think the colors really pop onthem.

SPEAKER_04 (19:36):
If I can be the devil's advocate on this one, um
I just can see those metalschipping so bad.

SPEAKER_05 (19:45):
Oh no, um, in one of the promotional photos, it was
chipped.
Oh, see, there's a lot ofthings.
I was gonna mention that.
Um, in one of in, I don'tremember which one it was, but
the two of the 2024 was chippedand the 26.3 that was chipped,
and then there was part of likethe book that was chipped.

SPEAKER_04 (20:06):
Yeah.
And and I'll and I'll say this.
I I think the idea is wonderful.
I'm might not be the I hatesaying this, I might not be the
hugest fan of the medals thisyear.
I think it is again, I thinkit's a wonderful idea.
I love reading.
I think the 10K medal isprobably my favorite out of all
of them.

(20:26):
But the other ones, I'm justthey're good.
But I think there's been someother years that I probably like
a little bit more.

SPEAKER_07 (20:35):
All right.

SPEAKER_04 (20:36):
Sorry.

SPEAKER_07 (20:37):
Finally got medals I like, and Jack doesn't like
them.
Go ahead.

SPEAKER_04 (20:40):
Well, you always say they're just okay.

SPEAKER_06 (20:44):
I mean, they're great medals, don't get me
wrong.
Um I honestly wish they weren'tso detailed, and I know that a
lot of people are really excitedthat they're so detailed.
Um I feel like there is kind ofa lot going on.
I I'm a very big reader.

(21:05):
I read every single day.
I love reading, so I love theconcept of it.
Um, and I do think, like yousaid, Bob, that they'll be even
better in person.
But um I don't know.
They're it I don't dislike them,but they're not my favoriteist
medal.
Yeah.
However, and I'm not receivingthe dopey one, but I do think
that for our friends that aredoing Dopey, I do think that's a

(21:26):
pretty epic medal to receive.
Um, and it's like he's dancingon the book and like a chapter
closed, and I think it's just agreat sentiment to the weekend.
So I do I do like that one.

SPEAKER_08 (21:38):
I'm gonna echo a lot of similar comments to to what
everyone's been saying is Ithink from a cohesive set for in
terms of marathon weekend, thisis the best that Run Disney has
put out since.
And I think when we talked aboutthis on the listener question

(22:01):
show years and years ago, Ithink we were all in like
absolute 100% agreement.
The 50th anniversary medal setfor marathon weekend, that was I
think 20 marathon weekend 22.
Like we we all love that one,and I think that still remains
the benchmark.
Yeah, they were okay.
They were okay.
Uh so I I think this is areally, really strong set.

(22:23):
I don't know if it if this setsurpasses them.
Uh, but Bob, I do agree withyou.
I like the fact that they werevery smart in terms of not
putting out an Instagram reel uhshowing if there is movement to
these, and you know, and maybethey are focusing on more of
those static things.
I feel like there's a fewopportunities.

(22:44):
Like if you if you look at atbecause I think like there was
two different sets of pictures,and you can tell that like the
there's like little Mickeys areall in different spots.
Right.
So I wouldn't be shocked if likethose little tiny Mickeys do
spin around, but you know, atleast it it seems like that like
the main characters themselvesyou know are are pretty
stationary, and and I'm glad tosee that.

(23:06):
Now, for me personally, though,the only medal I'll be receiving
during this weekend is the halfmarathon.
And to me, I'm just not jivingwith it.
Um, because clearly I readromance novels every single day,
and you know, so it's I knew it!

SPEAKER_04 (23:22):
Bridgerton! Uh yeah.

SPEAKER_08 (23:25):
Yeah, so so that one is it is not really, really
speaking to me.
And I remember when when theycame out, we did one of those
things on our Instagram storieswhere you could do like the
slider to like to get like theaverage answer.
And when I was looking at thatthe other day, the half marathon
medal was the I mean it everyonemajority liked them, but out of
the out of the six, that one waslike the lowest rated one per

(23:50):
se.
Um, but no, Jack, I'm rightthere with you.
I think that the 10k one looksawesome.
Uh, I think marathon looksawesome, and and even the 5k, I
you know, this has been reallycool the last couple of years.
I think Run Disney has put a lotof thought and care into their
5k medals because you know, toyou know, to some people,
completing a 5k is their versionof a marathon.

(24:12):
And I feel like that should getset celebrated in terms of a
medal set just as equally as auh a marathon, a goofy, or a
dopey.
So no, but overall, I think theydid a very, very nice job with
them.
I'm very excited that a lot ofpeople are thrilled with them as
a cohesive set and individuallyas well.

SPEAKER_05 (24:32):
I'm just gonna say I think of them, I mean, I'm not
getting any of them, but um Ithink the marathon is probably
my favorite as far as like theactual design of it.
But yeah, I agree with you,Greg.
The half marathon one, whichwould probably be the one that I
would get if I was running theweekend.

(24:53):
Uh yeah.

SPEAKER_08 (24:54):
I remember my hot take when we did this discussion
when just the artwork came out,is to me, it was very, very of a
similar style to that of thatValentine's Day virtual run.
And I felt like they were justway too similar to one another.
And I thought the the creativejuices could have could have

(25:16):
gone a little bit further interms of you know taking the
idea of romance novels andtranslating that into the race
weekend.

SPEAKER_04 (25:25):
Yeah, I agree.
And then I guess kind of my lastpersonal thought about it.
I do miss just simplisticmetals.
I think there's like a I don'tknow if the right right word is
like grandeur or like it justit's just screams.
Oh, you like it.

SPEAKER_07 (25:44):
No, you like it, yeah.

SPEAKER_04 (25:45):
Like, and I I guess like Disney has a way of always
trying to up it every year.
And I really do miss thesimplistic metals, but if they
were wanting to make it a littlebit more unique, it would have
been really cool to open themetal like a book.
Since that's the whole and youcan you can have it open in so

(26:06):
many different ways, right?
Like they had the passport, theone year for oh yeah, or like
dopey um 2025.
I mean it opened up like a vaultkind of to you.
Right.
So I kind of would have thoughtthey would have been doing
something like that instead ofhaving the characters
technically jumping out of thepages, I guess that's what

(26:27):
they're trying to do.
But it would have been cool tohave that as like a dopey medal
or something.

SPEAKER_07 (26:32):
But here's you know, I uh here's the thing on those,
Jack.
Alicia, you've got that one,I've got that with two south.
It was 17 or 18, I think.
17.
Yeah.
When's the last time you openedit?

SPEAKER_02 (26:45):
Um never.

SPEAKER_07 (26:47):
Probably 2017.
Yeah.
Okay.

SPEAKER_05 (26:51):
Yeah, the Expedition Everest opened as well, and I
have not opened it.

SPEAKER_10 (26:54):
Well, that that one was really interesting because
half the metals came broken.
That's true.
All the uh all like yours wasbroken, wasn't it, Lexi?

SPEAKER_05 (27:04):
When you got it, I had to trade it out.

SPEAKER_10 (27:06):
Yeah, the the the compass needle was all sitting
on the bottom of them.
So the more complex you makethem, the more chance of a of a
broken metal.

SPEAKER_04 (27:17):
And I will say that that Figment Challenge metal
from 2023 where it had thelittle light bulb that turns on.
So I just tried to turn mine on.
I only tried it once, I've onlyturned it on once, and it still
doesn't work.

SPEAKER_08 (27:32):
Right.

SPEAKER_07 (27:33):
Right.
Mine doesn't either.

SPEAKER_08 (27:35):
The one thing I didn't notice, and I I noticed
this commentary on Instagram uh,you know, the other day, but I I
I can't remember who said, so Iapologize.
I can't give the full uh creditthere, but someone was doing
some sleuthing.
Remember how a couple of weeksago everyone was freaking out
because there was that pinconvention at Coronado Springs,

(27:56):
and they had some of theMarathon Weekend pins there, and
uh apparently what those pinslook like are 100% replicas to
what the metals themselves looklike.
So we'll be interested to see ifwhat came first the the metal
replica pins or these metals,and maybe that had something to

(28:19):
do with uh a delay in why ittook so long, you know, it took
until October to get the themarathon weekend metal release
as when it typically occurs inSeptember.
So that was an interesting thingthat people caught on to, but
again, I I didn't do enoughinternet sleuthing to be able to
do a one-to-one comparison.

SPEAKER_06 (28:40):
I believe that the pins came first because from
what I read, those come out andthey release them, and it's just
like the pre-versions.
Um, and then the medals cameout.

SPEAKER_11 (28:52):
Gotcha.
Okay.

SPEAKER_07 (28:53):
Well, here's the thing, guys, and I say this a
lot, I say this almost everyyear.
Those medals, regardless of whatyou think of them, look great
when they're hanging around yourneck because you've accomplished
it, you've earned them, andthere you go.
That's our take on the marathonmedals.

(29:17):
We haven't talked with our buddycoach Chris Twiggs on this
podcast in quite a while, andit's just about daggum time we
had him back.
So I guess it's just good luckthat he showed up when I opened
up my program tonight.
And there he is.
This is a great time.
Chris, welcome back.
It's good to see you.

SPEAKER_02 (29:38):
Oh, thank you so much.
It's always a pleasure to behere with you folks.

SPEAKER_07 (29:41):
It's fun.
Well, we'll have a fun evening.
Oh, hey, golly, the season.
I know we we share stories onTuesday mornings of uh who's
more excited about the seasonstarting.
You know, it's like Christmas tome.
It is the season starting backup.
So we'll we'll tackle a littlebit of that this evening.
We'll get into that.
We'll get into some trainingstuff.

(30:03):
And I think we'll just have agood time.
How many times have you beenhere, Chris?
Is this six now?
I don't know.

SPEAKER_02 (30:08):
Um I was promised a jacket and uh, you know.
The lost.
Yeah.
Bathrobe.
What is it that I get?
No, I I really don't know.
I but I will tell you that I do,especially at the Disney races,
I I have people all the timetell me that they've heard me on

(30:29):
the Rise and Rod podcast.
And it's a it's a thrill to knowthat people are listening to you
folks, because it is a finepodcast.
And it's also nice to know thatif they've heard me, then
they've probably also heard Jeffand they've probably been giving
some some good coaching adviceand and they're getting excited
about some fun events.
Oh, yeah.

SPEAKER_07 (30:48):
Well, I I'm excited about seeing them.
But let's hey, let's kick sincewe're talking about how many.
Chris, you've been running atRun Disney since before it was
Run Disney.
You did the very first marathonback in what was that, 1943?
No?

SPEAKER_02 (31:06):
When was that?
Yeah, right after we got homefrom fighting the big war.
Yeah.
We uh were on leave, right?
Yeah.
1994 was the first uh WaltDisney World marathon.
Yeah, so this is six years old.

SPEAKER_07 (31:22):
Yeah, that's cool.
This is number 32, right?

SPEAKER_02 (31:26):
Well, I mean, I guess it's really 33-ish, right?
Um, because it would be the 33rdrunning, the 33rd running,
because it happened in 94.
Yeah, but we missed it.
And then 95 would be the one.
But yeah, but we ran itvirtually, and I think it
counts.
I don't know.

SPEAKER_07 (31:46):
Well, I know they didn't, I know they kept your
perfect status.
Everybody's perfect statusstayed through.
I don't remember running onevirtually, but nevertheless.

SPEAKER_02 (31:53):
Yeah.
23, I'm looking at the bannerthat they gave us, and in 2023,
I think is when that looks likethe banner that they used to
celebrate the 30th.
So that would mean 24 was 31.
So, yeah, they're counting thisas 33.

SPEAKER_07 (32:10):
Outstanding.
But in all that time, uh, howmany years now have you been
with the Galloway team and atthe booth there in the expo and
greeting all of our friends asthey come by?

SPEAKER_02 (32:24):
Yeah, that's a that's a really good question.
I started working full-time.
I I had worked part-time forJeff on various projects, and
then I then I was a localprogram director after that.
Uh, but I started working forJeff Galloway full-time the
summer of uh 2010.
And Jeff was still coming.

(32:46):
Jeff at that point was stillperfect in the marathon, and he
was coming to every raceweekend, and we had a booth and
all like that.
But we were not the officialpacers for the Disney races yet
at that time.
Okay.
Um, Cliff Bar were the pacers,and they were the ones that they
paced most of the races thatwere out there.

(33:08):
Um, Cliff did.
There's a really sometime whenwe got time, I'll tell you the
whole history of pacing in inthe US.
And um, but Cliff Bar plays animportant role in that.
And it was probably maybe a yearor two later, so 2011 or 2012,
is when the contract changed forJeff, and the pace teams became

(33:30):
a part of that.
And at that time, we had someoneelse, a guy named Dan
Ellathorpe, who managed ourbooth for us.
And so I didn't spend as muchtime in the booth as I do now.
I would come by and and seepeople, and uh, we'd spend time
in it as a pacer, but we hadsomebody else that was actually

(33:51):
managing the booth.
And then Dan retired maybe fiveyears ago, uh, something like
that.
And uh, and that's when Istarted doing the full-time in
setting up the booth, being inthe booth most of the time,
breaking it down at the end ofeach weekend.
So, yeah, so somewhere aroundthe same time.

(34:13):
Well, no, I was gonna say aroundthe same time that we started uh
customized, but that's not truebecause Dan was still working
with us the first couple ofyears of that.
So it would have been around2019 or 20, right before COVID.
I'm sure it was right beforeCOVID is when all that happened.

SPEAKER_07 (34:29):
Well, there you go, friends.
So now you know you can go seeChris at the booth.
When you go to see Jeff, stop bysee Chris too.
It's a lot of fun.
I promise.
Please, yeah.

SPEAKER_08 (34:39):
Yeah.
All right, coach.
Usually, whenever we have youhere, we're always talking
training.
But you know, a lot of thetimes, you know, you're giving
advice to our listeners.
I want to talk a little bitabout your training,
specifically a photo that youput up on uh social media uh
this past week of you running amagic mile in a kilt.

(35:01):
Uh number one, how did that go?
Uh number two, why?
And three, next time could yourun a mile or magic mile in
cowboy boots as if you're goingto a honky tonk?

SPEAKER_02 (35:14):
So, so this was not one of the questions that I was
told to expect.
Um I'll I'll share that.
So the I'll I'll I'll I'll backinto the answer to those
questions.
I'll start with the last one.
No, I'm not doing a magic milein cowboy boots.
That's not gonna happen.
Um, although I did buy a pair ofboots for the Mickey's Not So

(35:37):
Scary Halloween.
I went as Woody, and the bootsthat I bought were remarkably
comfortable.
I think I almost could run inthem, but I won't because it
would not be good for me.
Um how did it go running themagic mile in the kilt?
It went pretty well.
I mean, I was happy.
I was happy with my time, allthings considered.

(36:00):
And uh, why was I wearing akilt?
So we for all of the all of theDisney races, we try to dress as
a team.
We have our Galloway singletsthat we wear or short sleeve
shirts that we wear that havepacer on the front with our
logo, and they have run walkpacer on the back and all those
things.
The exception to that is Wineand Dine weekend.

(36:24):
And I don't know when thisstarted, but it's been several
years ago that our pacersstarted uh asking if we could,
rather than dressing as a paceteam, if each pace couple could
represent a different country inthe world showcase.

SPEAKER_15 (36:44):
Oh, yeah.

SPEAKER_02 (36:45):
And so I have run as a pacer for wine and dine, I
have run in Lederhosen.
Last year I ran in uh uh GregCreel and I.
You can't, this is an audiopodcast, but I ran uh including
this Fez uh as Morocco and thisis very sharp, a very sharp

(37:05):
looking fez, my friends.
You can't see it.
It's a great and it and and youcan see it as PACER.

SPEAKER_07 (37:13):
Where did you get that?

SPEAKER_02 (37:15):
Oh, you can get anything on Etsy.
Ah, that's true.
Yeah, good.
I mean, some amazing people onEtsy that can put that stuff
together.
So, and uh so this year I amgoing to be running.
Uh, my partner is uh his name isHamish, and uh he wants to run
uh as Scotland, and so he has hepicked out a kilt for me to

(37:39):
wear.
And so I I had to find out can Iactually run in this thing?
Nothing new on race day, nothingnew on race day.
Yeah.
Oh, and my gosh, I mean, please,please, even now for the 5Ks,
and I've heard you talk, Bob,about you know, Groot.
Thankfully, that was just a 5K.
But yeah, for for you folks thatare gonna wear costumes,

(38:00):
especially for the halfmarathon, please wear the
important parts of it uh out,you know, on some sort of a run
to make sure that it's not gonnarub you the wrong way or or
whatever.
So um, so yeah, I will berunning in a kilt.
I I reserve the um I reserve theright to toss that sucker at
about five miles if it if it hasadded five pounds to my uh to my

(38:25):
outfit, because if it's hot,it's not like it's a technical
fabric kilt or anything.

SPEAKER_04 (38:30):
So if it rains why.

SPEAKER_02 (38:32):
Yeah, oh, or if it rains, yeah.
Um, but that was uh so that'swhy.
And so when people show up forwine and dine, you can expect to
see all sorts of really cooloutfits that the different uh
pace couples have put togetherfor their um for their for the
pacers.
Pacers, yeah.
Awesome.
We'll still have Runwalk Paceron our backs, we'll still be

(38:53):
carrying the flags.
You'll know who we are.
No bagpipes.
Uh, I hope not.
Who knows?
If Hamos shows up with bagpipes,I am going to be in trouble.
Um, I have a friend though, uh,who is a hard rocker and is uh
has done several hundred milers,and he has a tradition.
He he does these ultras in akilt, and he has a tradition of

(39:18):
having somebody hand him hisbagpipes about half a mile
before the finish, and he playsbagpipes coming into the finish
line of these hundred-mileraces.

SPEAKER_04 (39:28):
Um I love that.

SPEAKER_02 (39:30):
Yeah, it's uh it's I can't imagine having the air in
my lungs tell me to do somethinglike that.
But yeah.

SPEAKER_08 (39:37):
Pretty neat.
All right.
Well, well, let's get into theactual training question.
So but thank you for going on avery, very deep dive on that
course.
I really appreciate it.
You asked, and hopefully, we'llmake it our episode artwork for
this week.
But okay.
We, you know, you you mentionedwine and dine.
There's a lot of races right nowwhere a lot of our friends have
been training for and they're inthe final stretch, whether

(39:58):
again, wine and dine, marinecorps, hopefully it does uh
still happen.
We have Chicago upcoming thisweekend.
What should runners be focusingon in these last few weeks of
their training cycle for thoseparticular races?

SPEAKER_02 (40:13):
I'm I I want people to show up to the races feeling
like caged animals ready toescape.
Uh we you you shouldn't betired, you shouldn't be um, you
shouldn't be worn out, youshouldn't be beaten down from
the training.
You may have felt that way atdifferent points, but this

(40:35):
close, we should we're into thebubble wrap zone, right?
We're full on into taper.
You are running just barelyenough to keep yourself from
going stir crazy.
Um this is just the, you know,if you live with another human
being, you're running just sothat that human being feels safe
and knows that you're not goingto explode because you haven't

(40:58):
been running.
But but you do want to show upon race day feeling like I'm
ready to, I'm just ready to teara hole in the universe.
Um, so that's what we want.
We we don't want anybody tired.
So training is over.
Uh seriously, at this point,we're close enough.
Training is over.
You are just cruising in, uh,running just enough to make sure

(41:18):
that um that you're not goingstir crazy.
It's not a bad time to take yourcostume out.
It's not too late.
Take your costume out and tryout the important parts of it.
Shoes for crying out loud.
If you haven't run in the shoesthat you're gonna run in on race
day, I don't care how cute theyare, you need to run a couple of
miles in them to make surethey're not gonna rub you the
wrong way.
Literally, rubbing you the wrongway is what and so those are the

(41:40):
only things that are left to do,but training is done.

SPEAKER_10 (41:43):
Training's done, but what are some of the biggest
mistakes training-wise thatyou've seen runners do as the
race day approaches?

SPEAKER_02 (41:51):
Going out and trying to get in that one last long run
or that one last bit of speedwork.
Uh that's that's not what wewant, right?
Uh, I understand where thatcomes from, but there are some,
there are some really uh big,big mistakes that people have

(42:11):
made on the world stage becausethey did a hard workout or a
long run too close to race day.
Uh, it makes sense.
You are in great shape.
You've been training hard forthis event, and so you you feel
like I just want to run.
I just feel like I'm I'm itfeels so good to run.
It feels so good to get outthere, but but you really do

(42:31):
need to hold yourself back.
That's kind of the biggestmistake.
Um, and then as you get to theday or so before, the mistakes
are things like walking aroundtoo much on the day or two
before the race.
And and Lord knows that's easyto do at the Disney races,
right?
Um, or eating strange things ornew things.
Uh, you know, the day before thehalf marathon is not the day to

(42:54):
find out whether your bodyreally tolerates Indian food.
Um or you know, or whether, youknow, your body or whatever.
Um, you know, hey.
Yes, you make it once.
Oh yeah.
Yeah, exactly.
Whether I mean any type ofright, hey, yeah, I'll I'll try
that.
I'll take the hot saucechallenge the day before the

(43:15):
thing.
Yeah.
So those sorts of mistakes uh Ihave seen people make, and I've
made some similar sorts ofmistakes.
So it's you want to be, you wantto be boring, you want to be
lazy for the couple of daysbefore, and then it'll pay off
afterwards, and then celebrate.

SPEAKER_07 (43:31):
Thanks.
I got a question uh in theFacebook group that I promised
friends I would ask, and theytalk about you know, when we
have the multiple training days,we are walking one day and then
run walking the next.
On that walk day, I is itpossible to walk too slowly?

SPEAKER_02 (43:51):
I would like to challenge people to try.
I I would like to challengepeople to try to walk too
slowly.
I know you really you can't walktoo slowly.
You're just out there walking.
Now, when you are doing your runwalk, it's important that you,
especially during a race, it'simportant that that walk be
purposeful, right?

(44:11):
That you be paying attention, bemindful about your walking pace.
But when you are getting inthose extra walks for those
challenge weekends, then no, ityou absolutely you can't go too
slow.
The slower you go, the fasteryou recover, uh, the less impact
that has on you the next day.
But you're still getting thatendurance that's built up.

(44:31):
You're still getting that uhyour body is getting accustomed
to the back-to-back efforts, andespecially if you're doing them
at the same time each day,especially if you do it first
thing in the morning.
I'm not saying get out there at5 a.m.
three days in a row or four daysin a row.
But if you had been doing thatduring your practice weekends,

(44:52):
then yeah, it's nothing new onrace day.

SPEAKER_07 (44:54):
If you really want to practice, you get out there
at 4 a.m.
and stand there till six.
But we're not we're notadvocating that.

SPEAKER_02 (45:02):
That's a good way.
That's a good way for theneighbors to call a police on.

SPEAKER_07 (45:06):
I don't need that.

SPEAKER_02 (45:07):
Yeah, or paramedics to check on you or something.

SPEAKER_06 (45:11):
So, Chris, I think this next question is more maybe
for marathon weekend or racescoming up as wine and dine's
getting pretty close.
But how should runners adjusttheir training if they're
feeling a little bit behind intheir schedule right now?

SPEAKER_02 (45:23):
Well, there are a couple of good ways.
And I know the the there are alot of people I know who are
going from wine and dine tomarathon weekend.
And there's typically a long runeither right before wine and
dine or right after wine anddine.
And if people are nervous ormaybe they haven't done that

(45:44):
long run yet, and now it's tooclose to wine and dine to throw
it in.
You can make up the differencein the distance on that next
long run with walking.
So let's say, for example, youhave a 23 miler on the schedule
that is the marathon schedule,and it comes a week or two after

(46:04):
wine and dine.
Well, you'll done 13.
If you're doing the halfmarathon at wine and dine,
you'll done 13.
13, 26 minus 13 is 10, got tomake up 10 miles.
Here's a good idea.
Why don't you do another 13 milerun walk, but start at five
miles from your house?
So walk five miles, do your13-mile run walk, and then walk

(46:26):
five miles home.
Your body will have onlyexperienced pounding during the
run portions of those 13, butyour body also will have
accumulated 23 miles worth ofendurance.
Um, and that's that's theeasiest way to make to make it
up or to get caught up withouthaving to squeeze in extra runs

(46:46):
between now and wine and dine,if that's what you've got going
on, or if you know, or if you'rejust kind of a little bit behind
your schedule on training forthat marathon.

SPEAKER_10 (46:56):
Okay, let's talk about pacing.
What's the best way for a runnerto plan their run walk intervals
for a Disney race?

SPEAKER_02 (47:05):
So if you are going to run with a pace group, the
pacers are always going to usethe run-walk interval that
corresponds to their averagepace that you see on Jeff
Galloway's chart.
So we've got a chart on ourmagic mile page below the magic
mile calculator and its ranges.

(47:27):
And so, for example, if the pacegroup is going to be going
between nine and a half minutesper mile and 10 minutes and 45
seconds per mile, that pacegroup is going to be using
90-30.
And so you can just look at thechart, see what the pace range
is, uh, and how it matches upwith what you want to average,
and know that the pacers goingthat pace will use that ratio.

(47:49):
That's great if you're going torun with a pace group, because
we know that the pace groups aregoing to use the ratio that
works best for most people.
That's what that chart is basedon.
But we also know that no onelistening to this podcast is
most people.
None of the hosts here are mostpeople.
Oh, not even close.
No one that I coach is mostpeople.

(48:09):
And so, what I encourage peopleto do on your shorter runs when
you have the opportunity, dosome miles at your predicted
race pace and try differentrun-walk ratios.
So try that 90-30 and see howthat feels, because we know
that's going to feel best formost people.
But then do another mile and tryat 7530 or try it at 6030 or try

(48:34):
it at two-minute run, 30-secondwalk, or whatever, and figure
out over the course of severalruns what ratio is that sweet
spot for me.
And if you're going to run witha pace group, it's nice to match
up the ratio the pace group'sgoing to use because there's a
lot of energy that comes fromsticking with that pace group,
but you're not always going tobe with a pace group.

(48:55):
And you may not be doing aDisney race.
You may be, there may be peoplelistening to this that are going
to run some other running room,running Chicago, running a lot
of different races.
And so if you're not going torun with a pace group or the
pacers that are in your area arenot using run walk, it's nice if
you have tried it out and youknow what ratio is your best

(49:17):
ratio for the pace you're goingto go.

SPEAKER_07 (49:19):
Now, one of the things that was consistent in
all of that you spoke of is thatwe're always doing the 30-second
walk.
Yes.
So you could shorten that, butwe don't want to lengthen it.
Is that basically correct?

SPEAKER_02 (49:32):
It is.
That is basically correct.
And I know some people that liketo use a 40-20, 40-second run,
20-second walk.
Um, my son has had some, has hadhas run several marathons under
three hours using a four-minuterun, 15-second walk.
And years ago, I did a fewmarathons using a 15 or a

(49:54):
20-second walk.
Uh, it's hard to catch your,it's hard to catch your breath.
It's hard to recover fullyduring such a short interval.
And so you pay for it in yourrecovery after the race.
But if you are on pace to hit agoal, then go for it.
Uh, but when that walk breakgets gets longer than 30
seconds, and Bob, I'm reallyglad that you brought that up.

(50:14):
When the walk break gets longerthan 30 seconds, we find that
people tend to slow downsignificantly during that walk
break.
And um, especially as the rungets longer, mile 10 of the half
marathon, mile 15 to 20 of themarathon, that walk break gets
slower and slower.
30-second walk break, we don'ttend to see that very much, but

(50:35):
you get up to a minute walkbreak, which a lot of people
used to use, we see asignificant slowdown in that
pace.
You used to walk at 15 minutespace during 15 minute per mile
pace for those walk breaks.
And now at 15 or 20 miles,you're walking at 19 or 20
minute pace.
Wow.
And the only way to make up forit if you're trying to run in
even splits, the only way tostay on pace is to run faster

(50:57):
during the run portion, yeah,which makes you tired.
And so you walk even slower.
So um, yeah, the 30-second walkbreak, that's where it's at.

SPEAKER_15 (51:05):
Yeah.

SPEAKER_02 (51:06):
Okay.
Thanks.

SPEAKER_05 (51:07):
So, Chris, you mentioned um a little bit just
now about your energy levelstowards the end of the race.
So, what are your tips aboutmanaging your energy over
multiple race days?
Um, since we have, you know, thewine and dine challenge or
marathon weekend with Dopey or,you know, the other challenges.

SPEAKER_02 (51:28):
You have to be patient.
You have to tell yourself thatthe fun comes after the last
race.
There's fun during the race,there are pictures during the
race, but you kind of have todeny yourself some of those
walking through the parks, uh,skip the fireworks in the Magic

(51:48):
Kingdom on Thursday night andFriday night and Saturday night
for sure.
Uh just being being patient,keeping your sights on what what
you're trying to accomplish withthat, which is to be strong on
that last day.
That's that's what it's allabout.
I will I will confess somethinghere, which is that the only

(52:12):
multi-day event that I onlyDisney, I've done a couple of
other multi-day events, but theonly Disney multi-day event I
have done personally was theinaugural Goofy.
Uh, the first time they didGoofy, I really wanted that
Donald Duck medal.
All right.
And the only way to get itbefore, because they used to run
the half marathon with themarathon.

(52:33):
Yeah.
All started together, and thenthe half stopped at the Magic
Kingdom, and the rest of us keptgoing.
And so I wanted that Donald Duckmedal.
And so I signed up for thegoofy, not for the goofy medal,
which is nice, but I wanted thatDonald Duck medal.
So that's the only multi-daythat I have done at Disney so
far.

SPEAKER_07 (52:54):
Is that changing this year?

SPEAKER_02 (52:56):
I am doing, I am doing Dopey this year for the
first time.
So I have been relying on the onwhat I've learned from Jeff
Galloway and what how he hascoached people through these
multi-day events and what I'vedone with with my clients so
far.
But I am actually going to beputting my my rest.

(53:19):
I would say my money where mymouth is, but it's way more
about putting my my lack ofsleep and fatigue where my mouth
is in January and doing dopey.
And what I will be doing isgetting up early, doing the uh
doing the race, going back tothe room, taking a short nap
when I can, uh using mycompression boots uh afterwards.

(53:44):
And then I'll be spending therest of the day in the expo
booth.
At the booth, which is notsomething I recommend everybody
do.
But um, but I may uh Jeff has abig chair there that he gets to
sit in during uh during theexpo.
And so I may now and then shovehim out of his chair so that I
can You can't do that.

(54:05):
Yeah, yeah.
So but but that's uh that's themain thing is to save your yeah,
save your energy for the lastthe last day and do that by
sitting as much as you can,resting as much as you can.
You still want to walk someafter the events each day to get
that lactic acid out, but it'sjust you know, let your family
go off and have fun, and that'sthat or you know, your friends

(54:25):
or whatever, and that leaves thebed in the hotel room nice and
quiet for you to take a nap.

SPEAKER_07 (54:29):
I I'll never forget asking Jeff for personal advice
on my first dope back in 2019.
And he looked me now and he puthis hand on my shoulder, which
if you can picture that, it waskind of but I bet he gave me
different advice than he gaveyou.
He said, Bob, walk the halfmarathon.
You can run the 10K a littlebit, but walk the half.

(54:51):
Did did uh did Jeff tell you towalk the half, Chris?

SPEAKER_02 (54:54):
He did.

SPEAKER_07 (54:55):
He did.

SPEAKER_02 (54:55):
I told me to walk the half.
Um and which I think I think isgood advice.
And actually, what I'm going tobe doing uh for the half at
Dopey, I'm going to be pacingthe three and a I'm gonna be
pacing the three and a half hourhalf marathon.
So I will be in the back.
Yep, it's it guarantees, itguarantees that I won't go too

(55:16):
fast, right?
I'm I'm forcing myself to go togo at balloon lady pace.
Very wise.
And um, yeah, so that's whatI'll be doing.
And hopefully there'll be a Iknow, I hopefully, I know
because I've seen the pictures,they're gonna be a whole bunch
of people back there with me.

SPEAKER_04 (55:31):
Are you gonna be pacing the marathon as well?
Or just the half this time?

SPEAKER_02 (55:35):
I will not be pacing the marathon.
Um I paced I paced the Disneymarathon a few times, but then
at the at the 25th, was it the25th?
I believe, yeah, the 25th WaltDisney World Marathon, they
surprised all of the streakers,all the perfect marathoners, uh,

(55:57):
by telling us that as long as wekept our streak, we no longer
have to pay for the event.
There you go.
Uh so since I get a free entry,I don't take up, I don't want to
take up a pacer spot.
And so I will be um I will bejust having fun and hanging out.
And I think, I think I'mactually gonna try to ride

(56:19):
Everest during the marathon.
I've never done that.
I've never done it.
So why not, you know, why notthis time?
And so yeah, but that's I won'tbe uh I will not be pacing the
marathon this time.

SPEAKER_04 (56:31):
So okay, so now we're talking about having to
conserve our energy and reallyum working out that kind of
area, but how should runnersapproach the early start times?
Because it's not like any otherrace weekend, it's really early
to wake up, and then the longpre-race waits in the corrals at
Disney races.

SPEAKER_02 (56:50):
It's so hard, right?
I have on my standard racemorning instructions for my
runners, I have this warm-uproutine that I that I put on
those races.
And it's absolutely worthlessfor the Disney races because
you're standing in the corralfor so long.

(57:11):
There's just there's no way todo a warm-up.
There really is not a way to dothe warm-up.
And so the best thing you can dois get out there, get in your
corral.
If it's gonna be cold, which itprobably won't be for this
marathon, yeah, but marathonweekend, it's usually cold.
But you know, but and so if it'sgonna be cold, you bring a
blanket or something.

(57:33):
Um, it's still not a bad idea.
And but just hang out, chat withpeople.
Earplugs, bring earplugs becauseyou may be right next to a
speaker, and trying to be niceand relaxed before a race, and
you've got a speaker that isblaring right next to you is no
fun.
So I always put in earplugs andum and just try to chill.

(57:55):
Bring something to drink.
You're not, I mean, notalcoholic, but bring, you know,
bring your sports drink orwhatever, uh, your coffee if you
need it, and then use the firstmile or two of the race as your
warm-up.
Now, if it's if it's a multi-dayand it's the 5K, 10K, or even a
half marathon for Dopey, thenyou should be walking at least

(58:18):
the first part of it.
And so you're not really worriedabout warming up, you're just
walking.
But if it's the last race of theweekend, then start off at a
slower pace than what you wantto average, take more frequent
walk breaks, and then once youget through the initial 5K or
so, you can start settling intothe pace you want to average

(58:39):
during the race.

SPEAKER_08 (58:40):
All right, Chris, let's keep it up with the theme
of expectations here.
How can a runner adjust theirexpectations and pacing for that
matter for races?
If not only do they have arunning plan of completing the
race, but also being able to seelots of characters and do lots

(59:00):
of photos.

SPEAKER_02 (59:01):
Yeah.
So I I'll have people sometimeswho tell me that they don't have
a particular time goal for arace, and then they notice that
I've got them doing a 17-milelong run before a half marathon,
or I've got them doing speedwork.
And I've had people ask, well,why do you well, because you
told me you wanted to stop forcharacters and you told me that

(59:23):
you wanted to, you know, to hitthe the you wanted to get to the
um the castle uh on uh atPrincess, you want to get to the
castle while it's still dark,and you know, all these things,
all these goals that you have,or you want to ride Everest.
And so you need to have footspeed for that.
And so it starts with training.
It starts with training to gofaster than you need to go so

(59:44):
that you'll have those bursts ofspeed when you when you need to
call on them.
And the other thing that youreally I think is important to
practice is keeping your head ona swivel.
If you're going to be stoppingfor characters.
Or pictures or things like that,you need to be aware of your
surroundings.
You need to be aware when you'recoming up on an athlete with a

(01:00:06):
disability, and you need to makesure you're not cutting them off
when you're going over to getthat picture taken or for a walk
break.
You need to be careful that whenyou're coming out from those
spots, that you're not cuttingpeople off when you rejoin
traffic.
So practicing that sort ofthing, being aware of that sort
of thing.
What it means also, and I knowthis is hard in training, but it

(01:00:27):
should not be hard during aDisney race.
It means running without yourheadphones.
Um, you cannot be aware of yoursurroundings at during a Disney
race, especially in the dark, ifyou're listening to music, if
you're in your head.
And I'm sure a lot of us haveseen whether it's a wheelchair
athlete or someone else kind oftrying to get people's

(01:00:47):
attention, trying to getthrough, trying to get around.
And the runner in front can'thear them because they're
wearing headphones.
And I know people love their umtheir shocks and I think they're
great, but it's not the same.
You're still, you're, you'restill paying more attention to
the music that you're listeningto.
So it's hard to do that intraining, especially if you're
running by yourself.

(01:01:07):
I like to listen to music.
I like to listen to podcasts orlisten to books or things like
that when I'm running,especially when I'm by myself.
Well, only when I'm by myself.
But but when you're in a race,especially a Disney race, you
don't need that stuff, right?
You've got all the entertainmentout there.
Three, three things per milethey've got for us to look at or
read or watch or listen to.

(01:01:27):
So we shouldn't need that forthose things.
And so practicing that uh willreally help and just being to
try to be really aware of yoursurroundings so that you can not
get in anybody's way, but youcan maximize the fun that you're
having.

SPEAKER_05 (01:01:41):
So for someone running their first Disney race,
what do you think they shouldknow going in?
And what do you think makes theexperience special?
Like what should they make apoint to see or do or you know,
remember about their firstDisney race?

SPEAKER_02 (01:02:01):
It's it's interesting, right?
Because my very first marathonwas was a Disney race.
And I had run a couple of racesbefore that, but like just local
5Ks.
I I hadn't raced farther than a5K when I did that marathon.

SPEAKER_04 (01:02:15):
That's wild.

SPEAKER_02 (01:02:16):
Yeah, I know, I know.
Um, well, there weren'tmarathons and half marathons
every weekend back then either.
It was, you know.
Yeah, uh, but but I think ifsome if it's someone that has
run races before, one thing theyneed to know is it's different
at Disney, right?
It's not except for a very fewpeople in Corral A, it is not

(01:02:40):
about going fast.
Don't worry about what your timeis going to be.
Yes, you want to beat theballoon ladies.
We all want to do that, butdon't worry about trying to get
a proof of time for a futurerace.
Don't worry about trying to umto beat Susie.
Just worry about having fun.
Just enjoy the heck out of everymoment.

(01:03:02):
You are running through thehappiest place on earth.
You are running past theseawesome characters that are out
there cheering you on.
So I think soak up theexperience.
Understand that it's less a raceand more a celebration of your
fitness.
The race was to get to thestarting line.

(01:03:24):
The race was getting your bodyin shape to be able to take on
the challenge.
And now that you're there, thisis the victory lap.
And celebrate every second ofit.
I had a couple of marathons andother distance races, especially
early in my running, that wereso focused on trying to go fast,
I could not tell you anything atall that I ran past in those

(01:03:49):
races.
First time I ran the MarineCorps marathon, I couldn't have
told you a single monument wewent by because I was so focused
on going fast, I didn't noticeit, didn't see it.
And that's not the way to run acourse that has so much to offer
in terms of entertainment, interms of spectacle.

(01:04:09):
So that's what I would tellpeople is you're you're here to
enjoy and to have fun.
It's very different, right?
When when I have brought pacers,and I do this for marathon
weekend, I bring pacers fromaround the world who I've met at
other events.
I've met at the London Marathonor I've met at the Sydney
Marathon.
And in some cases, they're thepace coordinators for these big

(01:04:31):
races.
And I brought them in to pace atDisney because I want them to
experience what we're doing,especially to experience the run
walk groups.
And they are just, they're blownaway.
It's so different from anyother, any other marathon, any
other half marathon or 5K or10K.
It's it's so very different.

(01:04:52):
Run Disney runners are so verydifferent from the other sorts
of runners that are out there.
And they're and they can stillbe fast and they can still go
far and they can still do allthese things, but there's
something that is in us, all ofus that are here and that are
listening, that's that's alittle bit different.
And I I prefer it.

(01:05:13):
I really do.

SPEAKER_07 (01:05:14):
I do too.
I I recall, and it doesn't applythis weekend, but I had done
maybe three or four Run Disneyevents before I went down Main
Street the first time.
And uh I was a little bit fasterback then.
Of course, I couldn't be muchslower, but anyway, I was a
little bit faster, I was alittle bit faster back then, and
I'm running down Main Street andabout a hundred yards into it,
I'm going, what are you doing?

(01:05:36):
What stop?
Stop, take pictures, walk, enjoythis.
This is spectacular.
So, friends, if you're doingthis for the first time, take
Chris's advice, enjoy it.

SPEAKER_10 (01:05:47):
We all get a little nervous or excited at the start
of a race.
So, what would you recommend tosome of our first-time runners
to handle that for that race dayjitters or excitement?

SPEAKER_02 (01:05:59):
Yeah, so excitement is okay, right?
Excitement is good.
Anybody that's done anyperforming knows that you should
have a little bit of excitement,the butterflies in the stomach
and all of that.
Um, so that's that's a goodthing.
If we didn't have that, thenwhat's the point in in doing any
of it?
Um, just don't let it turn intoa full-blown anxiety attack,

(01:06:23):
right?
So if you're there and you arehearing the announcers and
you're hearing the music and alllike that, start talking to the
people around you.
Um, ask them what brought themthere.
Ask them uh what they think oftheir shoes, ask them anything.
Get into a conversation, andthat's going to help you get out
of your own head and relax andrealize that you are not the

(01:06:48):
only person who feels like youcould have trained harder, or
feels like you could have runlonger, or feels like you could
have um, you know, done otherthings in terms of your
nutrition.
Everybody has those thosemoments along the training
cycle.
Uh so what matters is you'rehere now.

(01:07:08):
Enjoy being here now.
Don't worry about what you couldhave done.
Be in the moment, talk with thepeople that are there with you
and enjoy.
You are going to finish theevent.
Or you're not.
There's there are a few peoplethat won't happen.
And you know what?
It's not fatal.
I tried, you know, I didn't, Ihad a hundred miler that I tried
to do this summer that I didn'tfinish.

(01:07:29):
I'm I'm still here.
You know, I'm okay.
I got through it.
And so if that happens to you,that happens to you.
But the important thing is yougot to hear, you got to the
starting line.
And so celebrate and relax andenjoy and be be with the people
that are there around you.
I feel so sorry sometimes when Isee people that are just
completely cocooned and notcommunicating with anybody

(01:07:52):
because I feel like I feel likethey're, they're um, they're
lost, you know, they're they'rein a crowd full of people, but
they're lost.
And so to engage with everybodyaround you, and I'm not saying
you have to line dancenecessarily, but I'm saying, you
know, chit-chat and make friendsbecause you're all you've got a

(01:08:13):
lot in common.
You're there at a Disney race.
You've got a lot in common withthese other people, every single
one of them.
Absolutely.

SPEAKER_06 (01:08:20):
So before they get to the race and maybe have some
of those jitters, what are someof the quote unquote rookie
mistakes that you see happen atRun Disney races and how can
runners avoid them?

SPEAKER_02 (01:08:32):
I see a lot of people with with new clothes.
I see people buying shoes at theexpo that they intend to wear
the next day.
I see people buying nutritionthat they've never used before
that they intend to use the nextday.
Those are definitely rookiemistakes.
And you might you might get awaywith it, but it's a risk, right?

(01:08:54):
It's a risk.
Um, so those those are the bigthings.
Um if you are if you are new toracing, I know people that even
though they've trained with runwalk, they think, well, I'm
going to run the first couple ofmiles to get out of the crowd.

(01:09:16):
Yeah.
Well, number one, you probablywon't ever get out of the crowd.
And and number two, you're justmaking yourself a lot more tired
than you need to early on.
And that's going to come back tohaunt you later in the race.
So, so people starting off toofast or people starting off
without walk breaks, um, thosethose are definitely rookie
mistakes, probably mistakes thatpeople only make once, but you

(01:09:37):
hate to see them make thosetheir first race.
And then they have um, you know,they have that letdown.
Another thing is just settingexpectations for their event.
I mean, if this is your first,my gosh, first of all, if it's
your first race of thisdistance, we know it's a PR,
guaranteed.
So why go faster than you needto?
You're only going to make itharder to get a PR the next

(01:09:59):
time.
So slow down, relax, and enjoyyourself.
Um, setting a time goal on yourfirst half marathon or your
first 10K or your firstwhatever, setting a time goal on
those is putting limits to yoursuccess, limits to what you're
gonna call a success.
And we shouldn't do that, right?

(01:10:20):
Success should be finishing theevent.
There's a big success in gettingto it.
And then the next step insuccess is finishing it.
And and then after you finishthe event, then worry about a
time goal for the next one.
So that's another one that Isee.
And I think those are the thoseare kind of the main ones that I
see at Disney races.

(01:10:41):
There are other things like notknowing your core, not knowing
the course.
Um, you should try to know thecourse as much as you can, but
at a Disney race, you know,stick with a pace group and you
don't need to worry about it.
Um, so in a crowded race, youdon't have to to learn those
things.
So, but I I just I want peopleto have fun.
I want people to finish feelinglike, sure, if you feel like,

(01:11:02):
gosh, I could have gone faster.
Awesome, good.
That's perfect.

SPEAKER_07 (01:11:05):
Now that means you want to do another one.
That's perfect.
Yep, absolutely.
I will throw out there for folkswho haven't done it.
Number one, you're not going toget lost.
You'll have somebody to follow.
I promise.
And number two, Disney isrelatively flat.
I mean, 95% of that course isperfectly flat.
And there are a couple of uhhighway ramps that we go up, but
they're they are just not thatbad at all.

(01:11:25):
This is Florida, it's prettyflat.
You don't have any real hills toworry about.
Exactly.

SPEAKER_04 (01:11:30):
So going back to some history that you that you
have with Jeff Galloway and RunDisney, when did you first get
involved with Jeff Galloway?
And when did you get involvedwith the Run Disney training
programs?

SPEAKER_02 (01:11:42):
Oh, okay, sure.
So I met Jeff January 1995.
Uh, I had bought his book,Galloway's Book on Running.
I actually bought it before Iran the Disney Marathon in '94,
but I didn't use that book.
I used a different book.
I just had his on my shelf.

(01:12:03):
Um because I bought his afterI'd already started using a
training program in anotherbook, and I didn't want to
change horses midstream.
And but there were some thingsabout the training in that book,
that that other book that mademe realize that there's got to
be a better way.
And Jeff's book represented abetter way.
And so I trained with his bookfor the 95 Disney Marathon, and

(01:12:25):
he was there giving a talk.
And so my wife and I went and wewe heard him talk the night
before the Disney Marathon,1995, and he was talking about
walk breaks, which we had neverdone before.
But we decided, well, he we usedhis book to train, and he seemed
like a really smart guy in thebook.

(01:12:47):
I don't think he's lost his mindtalking about walk breaks.
We'll we'll try it.
And so we tried walk breaks thatthat marathon.
We'd never taken a single walkbreak in training, but we tried
it in that marathon and we hadamazing success.
I've I've, you know, I've toldso many people this story.
My wife qualified for Boston thevery first time she took walk

(01:13:08):
breaks.
Never trained that way.
Yeah.
But she qualified, she ran a shehad run a 415 marathon, and then
the first time she took walkbreaks, she ran a 338 and
qualified for Boston.
Yeah, that's insane.
Massive PR, massive PR.
And so we were sold.
We were sold.
So what attracted me to Jeff'straining was that it was a

(01:13:30):
three-day-a-week trainingprogram.
And I was working three jobs,newly married, in grad school.
So three days a week reallyappealed to me.
And then uh, so that was thatwas the thing that appealed to
me about the training program.
And then doing the walk breaks,getting us such great success at
the marathon distance that soldus on that.

(01:13:50):
And so later that year, we metJeff uh again at the Marine
Corps Marathon in Octoberof '95.
And he had just come out withanother new book.
And we uh and I was readingthrough it, and it was kind of
it was it was finished, it waspublished, but it needed work,
and he knew it needed work.
And so I talked to him about it.

(01:14:11):
We happened to be on the samebus to the airport, and I was an
English professor at the time,and I shared some of my thoughts
about it.
And then so that was so Octoberof 95 is when I first offered to
work with Jeff on his books, andthen started working with him uh
in '96 on some book projects,looking over some things and

(01:14:32):
whatever.
And then in '97, he asked me tostart a local Galloway program,
which I did.
So fall of 1997, I started myfirst local Galloway training
program in Greenville, SouthCarolina.
Uh, and then I was teaching atFurman University at the time.

SPEAKER_15 (01:14:50):
Yeah.

SPEAKER_02 (01:14:50):
And it's a beautiful place to run, great campus.
And then I we left Greenville.
We moved to the Daytona Beacharea, and I started a Galloway
program down there.
And then we moved there.
We moved up closer toJacksonville, and I started a
Galloway training program inJacksonville.
And then I told Jeff, I'm donestarting local programs.

(01:15:11):
And um, and then in summer of uhsummer of 2010, the national
program director, which is whatmy position was originally
called, um, the national programdirector uh resigned, or she
retired rather.
Um she she had worked for many,many years for Jeff, and she
retired, and Jeff offered methat position.

(01:15:33):
And then that transitioned umfrom just looking over the local
programs, which is what thenational director did, uh, that
transitioned into puttingtogether pace teams.
The first pace teams that thatwe put together actually were
around um 2000, 2001 at MarineCorps.

(01:15:55):
Uh Galloway had uh had thecontract for those.
And I didn't coordinate, I ranas a pacer in 01 and 02 there,
but I didn't coordinate the paceteams.
Jeff, Jeff did that himself.
But then I started when theDonna Marathon came along.
2008 was the first DonnaMarathon, and I um I coordinated

(01:16:17):
the pace groups for that.
And then after I'd beencoordinating pace groups for
that for a while, and when Cliffuh stopped doing the pacing at
Disney, we took over the pacingthere.
And that's when I started uhstarted coordinating all the
pace groups for the Run Disneyraces.
Uh so that was really my firstinvolvement working with Run

(01:16:40):
Disney was when we startedtaking over the pace groups.
But I knew a lot of the RunDisney people just because they
were really involved with ourlocal Galloway training
programs.
We used to there used to be ateam division for the marathon,
and so we had several of ourlocal Galloway programs, got
plaques for finishing in uh inthe team division.

(01:17:00):
I've got a couple of themsitting around here someplace.
Uh so yeah, so we had a we'vewe've had a really good
relationship.
Jeff Galloway, you know, was asyou know, he was there for the
very first Disney Marathon, andhe's had a fantastic
relationship with Run Disney andin particular with John or John
and Betsy Hughes of Track Shackin Orlando, who first put on
that very first Disney marathonand have continued to be

(01:17:23):
involved with it, you know,still.

SPEAKER_07 (01:17:25):
Yeah.
I saw Chris, no, I saw Chris, Isaw Jeff uh uh singing with
Mickey Mouse on a YouTube video,I think.
You did do the galloway.

SPEAKER_02 (01:17:35):
Isn't that awesome?
That I mean, how how many wayscan you can you measure fame?
I don't know.
That's big one.
Mickey, but Mickey Mouse sings asong about you.
That's a level of fame not verymany people have ever achieved.

SPEAKER_07 (01:17:52):
Amen.
Yeah, that's true.
If you don't know what we'retalking about, friends, you can
you can find it on YouTube.
Uh search for do the galloway orthat that should that should
bring it up.
That was my ringtone for a longtime.
No kidding.
Of course, of course.
That's funny.

SPEAKER_05 (01:18:08):
So after all of the years of being with Jeff
Galloway and running the Disneyraces and all of the other
races, what is your favoriteDisney race memory or moment as
a coach?

SPEAKER_02 (01:18:23):
Oh boy, as a coach, I have had some awesome moments
at the finish line,particularly, you know, I'll
I'll tell you honestly, I've hada bunch at the at the Orlando
races because I've been to somany of them.
I've been to 30 to 32 of them orwhatever for the marathon alone.
But as a coach, I have gotten tosee more people at the

(01:18:48):
California races since they'vecome back.
And the reason I have is becausewhen you're finishing those
races, you're coming down andyou make a right turn toward the
finishing shoot.
And Jeff Galloway stationshimself right there at that last
turn.

(01:19:09):
And so what I've been doingsince the races came back is
after I finish pacing my pacegroup, I go up and I hang out
with Jeff Galloway there at thatspot.
And I have gotten to see so manypeople that I coach come through
in that last stretch.
And a lot of them, and they'renot, I'm not there because I

(01:19:31):
want them to see me.
I'm there because I want to seethem see Jeff.
And so I see so many people thatstop and they give Jeff hugs and
they they pause for selfies, andsome of them stand in line.
They're a hundred yards from thefinish line, and they're
standing in line for JeffGalloway.
And then, and then they noticeme.

(01:19:52):
That's all right.
And and it's fine, it's great.
And so those have been themoments, and some of them uh
there's a there's this wonderfulguy who um who, as soon as he
started working with me, almostimmediately had a horrible
accident, broke both legs.
And um, and so I I wouldcontinue to see him at different

(01:20:15):
races, and then um at at justhe'd come to the expos, right?
But wasn't able to run.
And then when I finally got tosee him coming through at
Disneyland, finishing a halfmarathon, that was a real
special moment because it wasn'tjust one training cycle.
It was like a couple of years ofgetting to that point that that

(01:20:37):
that really made a difference.
Um, I had a woman that I wascoaching who had tried for a
couple of years at differentraces to get Boston qualifying
time.
And she had not been not beenable to get it.
She had been close.
And then when I back when I waspacing as a uh for the for the

(01:20:59):
marathon, she uh she ran with mypace group and she got her BQ.
And that was that was reallyneat because I got to experience
the entire marathon with her.
Um, so that was that was anotherreal special moment.
Um, so many people though, whenthey're doing a Disney race,
they're not doing it to get atime, they're just doing it to
have a good time.

(01:21:21):
And that's really what I like.
The the Disney races arehomecomings, right?
They're just absolutelyhomecomings of all of our folks.
They're very special.
And so, yeah, so those are thoseare fantastic.
Um I'd say the uh another momentthat I had, and this is one that
I think a lot of people thatthat are listening have gotten

(01:21:42):
to experience, is when you seeyour kids getting into the
races.
And my daughter, who is tough asnails, but is would not tell you
that she is a runner.
Uh, one year she decided to runthe princess half marathon.
And I, this was before we werepacing it.
I was not pacing.
And so I got to follow around atthe various spots and watch her.

(01:22:04):
She was running with with mywife, and uh, and so I got to
see her and her mom at atvarious places along the course,
and then as they crossed thefinish line, and that was really
that was really special.
Now all three of my kids havefinished races at Disney.
Um, so those are great momentsas well.
So I I love the number of peoplethat I get to see that I coach

(01:22:24):
that come to the Disney races,and whether they're whether
they're racing hard or justthere to have fun or whatever, I
just hope they remember to comeby and see me, and that when
they see Jeff, they at leasttake a second to wave at me as
well.

SPEAKER_07 (01:22:37):
We keep bugging them to do it, Chris.
We do, we're and and we willhear in the next couple of
weeks.
Before we started, before youeven uh popped in this evening,
uh Greg and I were talking thatwe've been at this long enough
now that sometimes we makeassumptions, and there may be
folks listening for the firsttime or maybe new here, who

(01:23:00):
don't know all of these thingsthat you and uh all of us have
been talking about.
And I'm talking now aboutcustomized training, the
customized training program.
That's how that's how Greg andJack and I know you so well is
through the customized trainingprogram.
But uh let's take here as we aswe're winding up, let's tell our

(01:23:23):
friends what that's about andhow they, if they want to, how
they can get involved in it.

SPEAKER_02 (01:23:29):
I I would love to do that.
Uh so customized training plansare customized, they're they're
written for you as anindividual.
And uh they are um they're basedon where someone is in their
current fitness, what theirfitness goals are, and what

their time restrictions are: work, family commitments, (01:23:48):
undefined
travel, other races, whatever.
And so this is the relationshipthat I have with um with my
clients in customized is that Icreate this schedule for them
and then I update them as theyneed it.
But what the customized trainingplan really is, is a community

(01:24:11):
that is way beyond anything Icould have created on my own,
way beyond what I ever expectedit to be.
And so the the heart of it arethe Tuesday Zooms.
And so I really recommend whenpeople are considering signing
up for customized, if they're ifthey're available on Tuesdays,

(01:24:32):
it's a great thing.
I have we have we have ourmorning session that's 8:30
Eastern.
We have our evening sessionthat's 6.45 p.m.
Eastern, and there might be 30or 40 people that get on for
each of those.
And not everyone is therebecause they've got schedule
updates that they need.
Some people are, but a lot ofpeople are there because they
want to talk about the race theyjust did and show off their

(01:24:54):
bling, or they want to talkabout I'm nervous.
There was somebody on that thisevening who is running Chicago
this weekend and is reallynervous about it.
I'm I understand that, but youknow, there's no need to be
nervous.
So we talked through that, andso many other people are lending
encouragement.
Um, you know, you guys are ourmorning folks in customized,

(01:25:16):
which makes sense because youhave to be here.
Um, but one thing then youwouldn't know is that one of the
people who's a regular on theevening Zoom, she was there
tonight from her hospital bed.
Uh, we had a member who got, shepassed out during a run today,
and she's in the hospital, andshe made sure she had her phone.

(01:25:38):
She texted me and wanted to knowwhat the link for the Zoom is
because she didn't have herlaptop with her because she
wanted, didn't want to miss theZoom.
Um, and of course, we were justglad that she was there.
And I was glad that I didn'thave to tell people that she was
in the hospital.
They could see her, they couldshe see that she was okay, but
she's having some tests done tomake sure she's okay.

(01:25:59):
And then the amount of love thatwas pouring out for her was just
incredible, of course, right?
So, so I I love customizedbecause of the community,
because of the support.
People meet up at races, andthere's so much crossover
between customized and rise andrun um and Disney, right?

(01:26:20):
There's there's so so muchinteresting.
Oh, absolutely.
Yeah, yeah.
And so um, so that's that's whatthat's all about.
I love that.
Um, and there are some peoplethat are doing um doing
one-on-one coaching either withJeff Galloway or with me or with
Jenny Simpson, who's a member ofour coaching team, um, that are

(01:26:41):
they're doing that uh for ahigher level of accountability
and um and and service, butthey're also coming to the
Tuesday Zooms because thecustomized is included if you're
being coached one-on-one withwith any of the three of us.
And um, because the because thatcommunity is so important,
because that community isincredible.

(01:27:03):
So that's what it's all about.
And there is a super secret,don't tell anybody about it
except for the thousands ofpeople that listen to this
podcast.

SPEAKER_07 (01:27:12):
Well, whisper, Chris, whisper.

SPEAKER_02 (01:27:14):
I'm only kidding.
Yeah, there's a super secret uhrate for this group.
Uh go into the go into the uhthe Facebook group, and I know
the the link will be it's eitherpinned at the top or yeah, it
is.

SPEAKER_07 (01:27:27):
That hasn't it hasn't changed then, Chris.
That link's still good.

SPEAKER_02 (01:27:30):
The link is still good.
It hasn't changed.
Okay, but um, but yeah, but I Iit's gonna I I I can't imagine I
can't believe it sounds like I'ma used car salesman trying to
say I can't believe how good therate is.

SPEAKER_07 (01:27:42):
Yeah, I'll back you up on that.
I will absolutely back you up onthat.
Uh friends, yeah.
We're not gonna quote the priceshere because they're just too
low to believe.
But they're too low to believe.
But um yeah.

SPEAKER_02 (01:27:56):
But yeah, it is.
And and you know, and Iunderstand that everybody's got
a different type of budget, andthat even that's gonna be higher
than what some people can pay.
And that's that'sunderstandable, and that's okay.
Um, but uh there are freeprograms out there, there are
free schedules.
We've got our schedules up onthe website, on the Run Disney
website for people to look andto follow.

(01:28:17):
And if you are following one ofthose free schedules and you
have a question and the coachingeven customized is outside your
budget, don't hesitate to toemail me or Jeff Galloway and
ask a question about theschedule or even adjusting the
schedule uh to help you.
We're we're gonna do that.
Um, so you know, Chris atjeffgalloway.com or Jeff's email

(01:28:38):
address is JFG, like JeffFreakin Galloway at uh at
jeffgalloway.com.
And uh and we're happy, we'rehappy to answer questions on you
know on a case-by-case basiswhen when somebody has one and
they're even if they're not umeven if they're not clients.

SPEAKER_07 (01:28:54):
I'll I'll give you another example, friends.
Chris monitors the Facebookgroup, and if you you if you
highlight his name, ChrisTwiggs, and you put a question
in there, he'll typically comeback with an answer.
I will.

SPEAKER_02 (01:29:06):
I I absolutely will.
And that's not because I'm youknow stalking, it's just because
I'm part of the team.
I want to be a member of the ofthe community because again,
we're all we've got so much incommon that's positive.

SPEAKER_08 (01:29:20):
Absolutely, yeah.
100%.
All right, coach, as we bringthis again amazing interview to
a close, and and thank you somuch for your time.
You know, the Run Disney seasonhas officially started.
We got Halloween under our belt.
Wine and dine is going to behere before you know it.
But for you, Chris Twiggs, whatare you most looking forward to

(01:29:41):
about this upcoming Run Disneyseason outside of running in a
kilt?

SPEAKER_02 (01:29:48):
Outside of running in a kilt.
Well, I mean, it has to be themarathon, right?
It has to be continuing thattradition for you know since
since January of 1994.
There is a small group of usthat have been there every year.
We meet in the back of Corral A.
That's where they put, they putus in A.

(01:30:09):
We go to the back because noneof us is fast enough to be at
the front of Corral A anymore.
But I look forward to seeing theother perfect folks and telling
stories about the folks thatused to be there and uh aren't
aren't a member of the groupanymore for one reason or
another.
Um, of course, we know AlanYoung uh is a legend and is a
horizon runner and love to seehim.

(01:30:30):
I see him at every Disney race,but but especially love to see
him there.
Uh this year it's going to beparticularly special for me
because uh I'll have um four offour people in my family are
running the marathon.
My uh my wife is running it, andour both of our sons are running
it.

(01:30:50):
The oldest is gonna be runningas a pacer, and the younger son
is uh is gonna try to beat hisbrother's PR.
So outstanding, outstanding.
That's that's I mean, I love allthe races, but I can't, you
know, you can't beat theoriginal.

SPEAKER_07 (01:31:06):
No, I get it.
That makes perfect sense.
And uh yeah, I'm a littlesurprised too, Greg.
I thought he was gonna saymeeting Greg and Bob at the
expo, but uh you know, marathon.
I yeah, he's been doing it.

SPEAKER_03 (01:31:17):
And I've got this, I've got this alien shirt that
is just sitting up on my shelf.
I just can't wait to to wear itwith all of uh all the other
folks doing the 5k.

SPEAKER_07 (01:31:27):
I hope the last year we had 200 plus Dalmatians, but
it was so cold that most peoplehad coats on over their puppy
shirts.
So I hope at least we getweather where maybe you can wear
well, we've had some we've hadsome warm marathon weekends.
Oh yes, but uh oh yes.
I'm hoping that maybe if youlong sleeve shirt under your

(01:31:51):
alien shirt or something willwork this year.

SPEAKER_02 (01:31:53):
Absolutely.
Yeah, I'm looking forward andI'm committed to walking it.
I'll be walking that 5k.
I'm I'm committed to walking it.
I'm you know, I'll do uh I'llplay by the rules, I promise.
Um, so but we got to get throughWine and Dine weekend first.
That's uh that's the first one.
Looking forward to that.
That'll be a lot of fun.
I got the kilt, it's ready togo.

(01:32:14):
It didn't, it didn't hurt merunning that magic mile.
I'm sure certainly it'll holdup.
I actually ran, I I did do themagic mile um in it.
I ran two miles in it.
And uh I was running a I did amagic mile in the middle of a
5k, and I the kilt came offafter the second mile, though.

SPEAKER_07 (01:32:33):
I don't want to know anymore.
All right.
Oh, golly, Chris.
It's always fun when you joinus.
Thanks so much.
I started off, we're excited forthe season now.
Golly, I'm even more excited.
Two weeks away, we'll two weeksfrom today, we'll see you down
there.
Remember, I'm talking aboutrelease day, not recording day.

SPEAKER_02 (01:32:54):
I get it.
I I love it.
There's nothing better thanlistening to this podcast as I'm
heading into the expo.
And yeah, buddy.
Yeah, it'll be great.

SPEAKER_07 (01:33:02):
Chris, thanks a bunch.
See you soon.
Thanks for having me, guys.
I really appreciate it.

SPEAKER_11 (01:33:06):
Caution runners, the topic is about to change right
now.

SPEAKER_07 (01:33:12):
Now, it was a week ago that we got the Wine and
Dine event guide released.
So let's take some time to roamthrough that.
Uh, we're not going to gothrough every little detail, but
we want to hit the highlights,especially if we can give some
information to those of you whomay be going out for your first

(01:33:34):
race at Disney World.

SPEAKER_08 (01:33:35):
Yeah, absolutely, Bob.
And any great race weekendstarts at the expo, which per
usual will be taking place atthe ESPN Wide World of Sports
Complex.
If you're staying on property,there is bus transportation
available from your resort, sobe sure to take advantage of
that.
Or if you drive yourself, evenbetter.
Uh, expo hours for this year.

(01:33:57):
First day of the expo is onThursday, October 23rd from 10
a.m.
until 7 p.m.
Friday, October 24th from noonuntil 7 p.m.
And then final day of the expo,Saturday, October 25th, 11 a.m.
to 3 p.m.
Again, you need to go to theexpo the at the absolute latest,

(01:34:17):
one day before your first racebegins in order to uh pick up
your bib.
Obviously, the one thing that weall clamor for during any Run
Disney race weekend is theofficial Run Disney merchandise.
And now the extra added level tothat is uh more Run Disney

(01:34:38):
collaboration Brooks shoes, andall of that is available in the
Advent Arena.
And if you are going to the expoon the first day, you need to
have a virtual queue.
Again, this is only being usedon Thursday, October 23rd, and
you can gain access to that viathe My Disney Experience app.

(01:34:58):
And because of the, I guess,increased volume of people
because of the Brooks shoes,they are now doing two drops of
the virtual queue.
The first one will take place at8:30 a.m.
And the second will be at 1 p.m.
And just so you know, you canonly join the virtual queue one
time.

(01:35:18):
Uh, but with having one virtualqueue that again that gets you
inside to be able to shop forthe official Run Disney merch,
as well as trying on andpurchasing the Brooks running
shoes.
For the shoes themselves, it'sgoing to be the exact same
process as the last two raceweekends.
Uh, if you know what you want,you'll just have to go get the
little form and check it off andthen take it over to the point

(01:35:41):
of sale area.
But if you don't know what youwant, uh, you are able to try on
models in a different area, andthen again, you'll get that form
that indicates the style, thesize, and the width.
Varric said that they have notofficially released the the
styling yet for the officialwine and dine shoe.

(01:36:01):
So maybe we'll get that nextweek and we'll be able to chat
about that.
But as Run Disney did in thatInstagram reel that they posted
the other week, if you areinterested in the Mickey Mini or
the generic Run Disney Brookshoes again that debuted uh this
past year at SpringtimeSurprise, this is going to be

(01:36:24):
your last opportunity topurchase those.
It looks like we'll be gettingsomething new come Marathon
Weekend in January of 2026.
Uh, and also, last thing to notein terms of the shoes is there
are no discounts for them.
So, you know, if you're anannual pass member or a DVC
member, uh, those discounts willnot work and you cannot use

(01:36:45):
Disney gift cards for those, butyou can use those discounts or
gift cards for the Run Disneymerch, which is nice.
Uh, be sure to sign your eventwaiver online through your Run
Disney account.
But if you forget to do that,there are paper copies at the
Expo, and all of ourinternational friends uh who are
coming from overseas, uh, youwill have to do your paperwork

(01:37:09):
at the expo itself.
And then the last thing tomention is your expo check-in
pass, which will have your bibnumber and your code uh to link
up to PhotoPass.
That will be sent uh via emailand in your Run Disney account
uh on Monday, October 20th.
And that's pretty mucheverything for the expo.

SPEAKER_04 (01:37:30):
All right, you guys.
The first race of wine and dineweekend is the 5K.
Um, just a heads up if you arestaying at a Disney resort,
buses will begin um running at 3a.m.
Um and I will say if you arestaying at a resort that has
like a skyliner or monorail, umplease notate that those will

(01:37:55):
not be running for the entirerace weekend.
So just kind of heads up onthat.
Um, but yeah, so we do advise,and so does Run Disney, that you
arrive at Epcot by 4 a.m.
Um also if you are trying to getinto the front of the corrals
for the race, uh, please makesure you notate that the corrals

(01:38:16):
do open, corrals meaning Athrough F at 3:45 a.m.
So I would definitely try andget there as early as you can if
you're trying to get into ummore in the front of the corral.
Now let's talk about the course.
Um so Greg was amazing and put aside-by-side comparison of the

(01:38:37):
5K from last year and the 5K forthis year.
Um they're basically exactreplicas with a small little lip
tool of change for this year.
But starting out, you'll bestarting out at the um back of
the Epcot parking lot andfinding your way um behind um

(01:38:59):
test track.
Then you'll be going aroundWorld Showcase and um right
around the ball and thenfinishing at the parking lot as
well.
So the slight change that comesin um last year you kind of had
more of a straighter shot goingum from World Showcase into the

(01:39:21):
finish line.
Whereas this year, now you'll begetting a little bit closer look
at the land pavilion and thenheading towards the Epcot ball,
towards the finish line.
So, really, that's the onlychange with the 5K, but 5K's are
amazing at Disney and yeah.

SPEAKER_05 (01:39:37):
And moving right along to the 10K the next day,
um, on Saturday.
We have big changes with the 10Kcourse, but we'll talk about
that in a second.
Same as with the 5K.
If you're staying at a Disneyresort, the buses will start at
3 a.m.
Um we and Ren Disney advise thatyou get to Epcot no later than 4

(01:40:02):
a.m.
All of the corrals will beginopening at 3:45 a.m.
If you are spectating,officially you can spectate at
the start and the finish lines,but technically you can enter
the Epcot resorts like theBoardwalk, Swan and Dauphin,
Yacht and Beach Club, um, andcheer along the sidewalk there,

(01:40:25):
but you have to be careful ofthe quiet zone.
It's quiet zone, specificallyspecifically marked.
Don't stand there because youcan't yell and scream for
people.
Um, but just be conscious ofthat.
I mean, it is marked.
Um, and you want to be consciousof the people that are sleeping
in their hotels still, becauseit's freaking early in the

(01:40:47):
morning.
Okay.
So let's talk about the course.
Greg and I are really sadbecause the perfect 10K course
has changed.

SPEAKER_09 (01:40:58):
Got more perfect.
Yeah.
Is that a word?

SPEAKER_05 (01:41:03):
Like the perfect 10k course was perfect.
But this course kind of lookspretty awesome.
Better.
Yeah.
Um, for one, there's less roadat the very beginning, which I
think that's fantastic.
Uh, you still start in the Epcotparking lot, but then you don't

(01:41:24):
do that weird like four shape upthe ramps.
Um it's more of like aloop-de-loop, which I think will
kind of also cut down with thecourse cutting.
I think that will be reallyhelpful.
Um, you enter through the backof like where Test Track is, and

(01:41:49):
then come around World Showcasein a clockwise direction.
Go through the Epcot Resort uharea with the boardwalk Yacht
and Beach Club, and then comeback through the International
Gateway, follow up by Figment,and then it looks like we're

(01:42:10):
going backstage a little bitthrough, isn't that where like
the stinky um trash cans are?
But it's fine, it's super fast.
Um, and then you come back intoEpcot, go around the really
pretty like center garden areaaround Spaceship Earth to finish
in Epcot.

SPEAKER_08 (01:42:31):
I love that for this weekend you're getting two
bubblegum bathroom exits andalso two opportunities to run
around Spaceship Earth.
Because if there is anythingthat I love more in the last
couple of uh races that I'vedone, like exclusively in Epcot,

(01:42:53):
those Spaceship Earth photoscome out so nice, and it really
doesn't even matter what time ofthe morning you're there,
whether it's pitch dark or thesun is starting to rise, they're
just some really gorgeous shots.
So I'm really excited foreveryone that you get two
opportunities to do this.
And and Lexi, I agree with youright there in what you were
saying about the beginning ofthe race.

(01:43:14):
Again, I think what made this10K course the perfect one was
you know, you got all of yourroad miles out of the way, but
the fact that they've gotten ridof those two really insane
hairpin turns in a barely atwo-lane highway.
I think the flow of this race isgoing to go a lot better than

(01:43:36):
other previous 10Ks.
You're getting more park-time,which is something that I know
we've all been clamoring for uhfor a while.
And I think the other main bigdifference, you know, comparing
at least last year's course, isessentially you're kind of doing
it in reverse.
You know, before the worldshowcase loop was always at the

(01:43:57):
end, now it's in the beginning.
You're going to reverse on theCrescent Lake Resorts.
Um, again, I I'm glad that RunDisney took that feedback and
and they really produced areally awesome course.
So definitely enjoy this one,folks.

SPEAKER_05 (01:44:10):
I am really curious to see uh what the on-ramp
situation is going from thebecause I don't remember in that
area because last year and theyears before with the perfect
10k course, going from mile oneinto mile two, like that's
almost all uphill.
Um, and I I don't remember wherethis part of the road is to you

(01:44:35):
know, at what point is ituphill, what point is it
downhill, and is it gonna becongested any just right around
that one mile mark?

SPEAKER_08 (01:44:43):
Yeah, it looks like it it based on the elevation
map, it will be a downhill.
Uh so there is gonna be sometype of ramp involved.
Um, but again, based on theelevation map, it's not anything
too crazy.
And it looks like you'recoasting down into mile one, so
that should be helpful forpeople.

SPEAKER_07 (01:45:02):
Well, now that you've done the 10k, it's the
highlight of the entire weekend.
All right, maybe not, but I dolike it.
The uh Rise and Run podcastmeetup at the food truck area in
Disney Springs.
We get there at 3 p.m.

(01:45:24):
to take our race photos at 3.30,our group photos.
Not our race photos, our groupphotos.
So if you can get over there andbe there around 3.30 for the
photograph, we would just loveto see you.
You know, we had AJ on last weekand we talked about Disney
adults.

(01:45:46):
And I should have explored thisa little deeper with her because
one of the things that makes usunusual as Disney adults is that
we get to see one another.
A lot of people who just go tothe parks as Disney adults, they

(01:46:07):
have fun, they they may have acouple of friends.
We have a couple thousandfriends, and it gets bigger and
bigger all the time.
So if you're not getting overthere, you're not participating
in that part of what I think isreally the heart of the Rise and
Run podcast, you're missing out.
Now, I understand you're thereon vacation, and maybe the only

(01:46:31):
time you get to Disney World,you want to go to Epcot, you
want to go to Animal Kingdom,especially you have children
with you.
Got it.
Understand completely.
But if you can, please come onby.
The folks who do come back,we'll have cookies.
Becky's already started buyingthe ingredients.
We'll have cookies, we'll bethere.

(01:46:52):
Uh we say from 3 until about4:30, but what happens is by the
time we get over there at aquarter to three or so, we
already have people there.
That's cool.
Uh we end up being there untilfolks have dinner reservations
and have to go.
It's just a fun time.
So I hope you'll I hope you'llbe there with us.

(01:47:14):
The food truck area is not hardto find.
Alicia described it real welllast week.
Find that big hot air balloon,look at it, turn to your left.
There's a Starbucks, go a littlefurther to your left.
That's the food truck area overthere.
See you at 3 o'clock onSaturday.

SPEAKER_06 (01:47:30):
All righty.
Let's move on to Sunday for thehalf marathon.
So, unlike the other races, theDisney resort buses will begin
at 2.30 a.m.
for this one.
And the corrals will go from Athrough G and will begin opening
at 3 15 a.m.

(01:47:50):
If you're officially spectatingfor this one, that will occur at
the start and finish lines.
But technically, again, you cancheer at the boardwalk resort
and maybe Coronado Springs, butremember the boardwalk zone.
Is gonna be a quiet zone.
Um, so we do have some changes.

(01:48:11):
Um, the first couple miles forthis one, it looks like the
first three are the same fromlast year.
Um, the first change that Inotice is the the second or no,
the third water stop.
So the stop right before we getto that path that goes from the
boardwalk area to HollywoodStudios.
They have listened to our adviceand moved the water stop.

(01:48:34):
Move the water stop before weenter that path instead of it
being on the on that path.
So um make sure to get yourwater before you you enter that
area because there won't beanother water stop until you're
out of Hollywood Studios.
Um, so then we move intoHollywood Studios, and we the

(01:48:56):
next big change is after weleave Hollywood Studios.
Last year we went down andaround Blizzard Beach.
This year we are going to gothrough the Blizzard Beach
parking lot.
And I know I know a lot ofpeople are upset about this, but
the reason that I wanted tospeak on the half marathon was
specifically for this andencourage you that one, not only

(01:49:19):
is this your food and there's awater stop in there, which is
great, you know that you'regonna get both of those while
you're in the parking lot, butit's a great time that you get
to see friends and just get thatvibe from everybody as you're
going in and coming out, you getto see your friends.
So um, I encourage you to lookat that aspect of it rather than
just being disappointed that youhave to go through a parking

(01:49:40):
lot.

SPEAKER_07 (01:49:41):
And that is what Alicia would do.

SPEAKER_06 (01:49:43):
Right.
Um, and then we make our waypast Coronado Springs.
There's gonna be a long pathdown um World Drive to make our
way back to Epcot.
Um but I think those are thebiggest changes that I saw.
Did you guys see anything elsethat I missed?

SPEAKER_08 (01:50:03):
The part that I'm excited for for everybody is uh
additional time in Hollywoodstudios.
Uh obviously, they have alreadytaken into account that the
animation courtyard is uh mostlyboarded up.
Um now that they're gonna begetting rid of or transforming

(01:50:24):
Launch Bay and the Disney Jr.
uh area over there.
So as you're exiting Toy StoryLand instead of making the left
to go back to the front of thepark, you're now hooking a right
and you're going down like thatPixar, like dead alley area

(01:50:45):
where it what used to be the oldentrance to Toy Story Mania.

SPEAKER_06 (01:50:48):
Oh, yeah.

SPEAKER_08 (01:50:49):
And I'll be really interested to be able to see
what is their backstage.
So I'll I can't wait to heareveryone's uh reports about that
because before that area used tobe able to connect you to other
other parts of of the park, butnow the way that they designed
Toy Storyland at Galaxy's Edge,that's just dead space.

(01:51:13):
Uh so and you know, and it givesyou another opportunity, it
looks like, to run by the theold Muppets Courtyard, and then
you get to go running on alongthat path by I think it's yeah,
I think it's by sci-fi and likethe ABC commissary area as you
make your way back out.
So, well, yes, it includes somebackstage area.

(01:51:35):
Again, I I think Run Disney tookthe feedback and offered a
little bit more uh you know inpark time, which is something
that we always like to see.
So good on them.

SPEAKER_06 (01:51:48):
I do have to say, if we're gonna be in that area, if
that that is where we're gonnabe running through, there are
some rolling hills, so justwatch your footing, especially
if it's dark.
Um, because I do know that thepaths kind of go up and down
around there.

SPEAKER_07 (01:52:02):
Hey gang, you know what's different about this wine
and dine half marathon thathasn't happened, at least in the
time since I've been runningthem.
Well, that's actually it'sexactly since then because 2015
was at night.
So this is a little different.
We're not changing to standardtime this year.

SPEAKER_06 (01:52:23):
Right.

SPEAKER_07 (01:52:24):
Yeah, in years past we changed to standard time on
that Sunday, so we got an extrahour of sleep, and the sun came
up a little earlier for usduring the race.
Uh I live on about the samelatitude as Orlando.
It's a little bit north of us,not that much at all.
Uh, a little bit east of us,though.

(01:52:45):
So the sun comes up over there alittle bit earlier, but right
now, uh over here in the Tampaarea, the sun doesn't come up
till about 7.15.
So that'll probably be about thetime the sun comes up in
Orlando.
So you're going to be finishingthe 5K and probably the 10K in
the dark and running a goodchunk of the half marathon in

(01:53:06):
the dark this year.
Sorry, no extra sleep, butthat's it.

SPEAKER_08 (01:53:10):
I mean, it's no, it's no extra sleep, but at the
same time, though, you know, wetalked about it every single
year of all right, what's thebest strategy?
How to set your alarm to set myalarm because of the time
change.
So I guess there is a littlepeace of mind knowing that you
don't have to do that this yearper se.

SPEAKER_10 (01:53:29):
I agree.
So that you're done with thehalf marathon.
There's one one one event leftthis weekend, it's the post-race
party.
The post-race party starts at 10p.m.
till 1 a.m.
But if you have a party ticket,you can enter as early as 5.
So you do not need a park ticketto for the day to go there if

(01:53:55):
you're just going to the afterparty.
So at 5 o'clock, you could joinup, do what you can if you can
from 5 till 10, and you don'tneed to buy an extra park
ticket.
Uh your park tickets are in themail.
You should be getting themeither now or have them already.
Also, if you're running the halfor the challenge, you'll get a
$15 gift card that will beemailed to you using the email

(01:54:18):
you registered with starting onOctober 13th.
Uh one one thing, that gift carddoes expire, I think, two or
three days after the raceweekend.
So make sure you use it oryou're gonna lose it.
Your race bib cannot be used asentry to the uh event, so don't
worry about that.
Along with the food booths,Soarin, Test Track, Living with

(01:54:42):
the Land, Frozen, Remy,Guardians of the Galaxy will be
available to ride.
Bus transportation back to yourresort will be available to 2.30
in the morning.
So if you're one of those peoplethat want to get up at 2.30 in
the morning for that first busand stay till the end for 2.30
at night, you got a 24-hour daygoing, good for you.

(01:55:03):
My advice is go back to yourresort, take a little nap before
you go out there.
If you if you're gonna, becauseyou're you're gonna be a little
tired, I think, after the half,and you don't want to be just
staying sitting in there at 10o'clock going, yeah, it's time
for me to go to bed.
One other thing that I a trickthat you should do when you get

(01:55:24):
your I'm pointing like you guyscan see it, your after-party
ticket.
Take a picture of the back ofthe ticket and put it in your
phone because you know what'sgonna happen.
You're gonna leave this ticketat your house.

SPEAKER_07 (01:55:36):
Or link it to your magic band.

SPEAKER_10 (01:55:37):
Right, right off right off the bat.
Yeah, so you can link it to yourmagic band or take a picture of
it on the so it's on the back ofyour back of your it's in your
phone.
So if you did leave it at home,you still have a you still have
uh the the code to link to yourmagic band.

SPEAKER_07 (01:55:52):
Yeah, it doesn't hurt.
It's a good idea.
They're they're very good atguest relations, though.
One year I actually did not getour tickets.
They didn't come.
They they ended up arriving herelike on the Thursday after we
got home.
So I I went to guest relations,I told them what happened, they
issued me new tickets rightaway.
So they're they're helpful.

SPEAKER_08 (01:56:13):
Bob, John, and Alicia, I do have a question for
you.
Uh, I know in the past uh thishas created some confusion for
people.
When you got your tickets in themail, did they come in a very
like nondescript white envelope?
Yes.
Okay, yeah.
So if you still have notreceived your ticket yet, be
sure to check your mailthoroughly to make sure that you

(01:56:34):
accidentally do not throw themaway either.
Yeah, just have a return.

SPEAKER_10 (01:56:40):
Yeah, it does have a bona vista.

SPEAKER_07 (01:56:42):
Yeah, it's got a like buena vista uh return
address.
It's it's not something you arelikely to throw away, but you
could.
It's it's not it's not clear andobvious what it is.

SPEAKER_10 (01:56:53):
You're gonna feel it, you're gonna feel like you
got a credit card or something,so you're gonna feel it.
Uh something else, just to clearup people will be selling uh
after-party tickets that cannotmake it.
Just be careful.
Know who you're buying from,that you're not gonna get
scammed.

SPEAKER_07 (01:57:10):
Don't buy them from Jimmy the Cricket.

SPEAKER_10 (01:57:13):
Jimmy the Cricket.
He has those uh tickets that youdon't want to buy.

SPEAKER_07 (01:57:17):
Yeah.
Weekend's coming up.
We're excited.
I mean, the event guide, justanother benchmark that we're
getting close.
The metal's been out for awhile.
Uh the uh really the only thingleft now is the expo entry pass
with your bib number on it, andthen we will see you there.

(01:57:39):
Hey friends, I think I said itup top, but if I didn't, I'll
say it now.
And if I did, I'm just going torepeat myself.
It's a Zoom Thursday.
Last Zoom before Wine and Dine.
Great time to come by,especially, especially if you're

(01:57:59):
new to Wine and Dine or new toRun Disney.
Come by and ask your questionsof folks who've been there
before.
We would love to see you there.
Coming up next week, our friendand fellow Rise and Runner Doug
has written a book.
He's on a book tour, The War onCars, it's called.
And his book tour brings himright here to his rise and run

(01:58:22):
home.
He'll be with us in episode 212.
And now, please stand clear ofthe door.
It's time for a race report.
About mantengancy alejado de lacuenta.
The race report sponsored by ourfriend Thomas Stokes, Stoked

(01:58:44):
Metabolic Training.
Stokes.fit slash rise and runcoaching is the website.
Tom's got those free webinarsthat are going on.
So check them out.
Let us start on Thursday.
That was a week ago now, inOrlando at SeaWorld, the Hollow

(01:59:06):
Sprint 5K, or not Hollow Sprint,Howl.
Hollow Sprint.
It's a Halloween thing.
A couple friends were there.
Mary said that she got to runthrough the scare zones with
friends, laughing so hard thather cheeks hurt when she got

(01:59:26):
done.
That's fun.
This year they opened one housethat you could go through after
the race.
She is already looking forwardto next year.
Monica was there, as was Jen.
Jen says.
One of the most fun 5Ks I'veever done.
They did a dead last start.
Lots of entertainment on thecourse.

(01:59:46):
DJ CJ was the MC.
The after party was great.
As Mary mentioned, they got togo through one of the houses,
and the medal was really cool.
So sign Jennifer up for next.
Next year, also.

SPEAKER_09 (02:00:01):
I want to go back to Mary for a second, though.

SPEAKER_08 (02:00:03):
Uh-huh.
Loved all the photos.
Little disappointment, shedidn't go back to back weekends
wearing inflatable costumes.
Ah.
Boy, that must have been tough.

SPEAKER_07 (02:00:14):
That really, you know, it's still it's still
summer down here.
Now it's it's not, and I know itgot warm up in the northeast
this week, too.
But it's still summer, so Idon't know how she did it.
Now, we actually had a couple ofweekend long events, and I'll be
candid with you, my friends.
When you put it in the racereport, you say, hey, this is a
weekend long event, then Ihighlight it right here.

(02:00:36):
Otherwise, if I just get it whenyou make your post into
Facebook, I typically talk aboutit on Saturday and then on
Sunday.
Either way is fine, it's no bigdeal.
But we did have one weekend longevent in Hampton, Virginia.
Nice area, Hampton, Virginia.

(02:00:56):
The Crawling Crab Half Marathonweekend.
Catherine did the Shell Yeahchallenge, which was a 5K and a
half.
Turning to Saturday, Michael andTerry did the Trogues Hop-5K in
Hershey, Pennsylvania.
This is, and I just talked aboutthat.

(02:01:18):
This is the first of two thisweekend for Michael and Terry.
Some challenging hills.
You got the Hershey.

SPEAKER_08 (02:01:25):
Yeah.
I ran this last year, and it'sright now it's my it's it's my
5k PR, but holy hills.
Every time it was kind of likethat hill at Burden Hand.
You know, every time you make aturn, you think, oh, you're
done.
No, it just keeps going up.
I'm like, it has to come down atsome point.

SPEAKER_10 (02:01:40):
So I'm seeing a pattern here.
If it's a hilly race, you get aPR.

SPEAKER_09 (02:01:46):
Apparently, yes.

SPEAKER_10 (02:01:47):
Ah, there's something to that.

SPEAKER_09 (02:01:50):
But enough about me.
Back to Michael and Terry.

SPEAKER_07 (02:01:52):
No, funny how that works sometimes.
So, yeah, it's been a long timesince I've been over in the
Hershey area, but I remember thehills being.
I mean, we're again we're nottalking mountains, but we're
definitely talking hills.
So let's see.
A couple of hazards in the formof road apples and black walnut
pods, two beers, food trucks,and a festive atmosphere at the

(02:02:16):
finish.
So sounds like fun in Hershey,Pennsylvania.

SPEAKER_08 (02:02:20):
Listen, if you need one of those Run Disney adjacent
races, this is definitely one ofthem because literally Trogue's
is like a two-minute drive fromHershey Park.
So you can get your youramusements and your roller
coasters in, and then you goright over.
And I gotta admit, Trogue's someof the best food I've had at a
brewery in my life.

(02:02:41):
It's highly, highly recommended.

SPEAKER_07 (02:02:42):
Okay, I was gonna ask about the significance of
the name.
That's Trogue's brewery, huh?
Yes.
Yep.
Okay.
Makes sense then.
In Orlando, Florida, the Mad M AD D, Halloween 5K, several
friends there.
Tracy, Jennifer, and other RunDisney friends.
First ever 4K for Jen and Tracy.

(02:03:04):
I know what they're telling us.
PRs.
The whole group had a greattime.
Great photos in their report.
Good run for a great cause.
And their group won the bestgroup costume contest.
Congratulations.
In Villa Park, Illinois, the Runfor the Kids Easter Seals

(02:03:27):
Superhero 5K.
Vicky ran it.
Her cosplay, her cosplay friendsfrom League of Enchantment
Chicago came to lend theirsupport and interact with
everyone.
She's a little annoyed that shewas slower than she hoped for,
but come on, this is a fun eventand a fundraiser.
Still content with her time of2155.

(02:03:53):
Vicki, that's pretty darn good.
You did your best.
That's pretty under 22 minuteson a 5K.
I'm impressed, my friend.
More importantly here, though,for her, she got second overall
and first female finisher.
So somehow she buried theheadline in there when she said
she was a little annoyed thatshe was slower than she hoped
for.
They had a gritty 5K inPhiladelphia, and Lizzie did it.

(02:04:17):
Such a fun and silly morning inPhiladelphia.
The only issue that she had withthe race was that for 2,000
runners, 10 porta potties.

SPEAKER_08 (02:04:28):
What is up with the southeastern Pennsylvania and
their and their races and lackof porta potties?
What is going on?

SPEAKER_07 (02:04:35):
Oh, I don't know.
That's uh I don't know, Greg.
You have to you have to tell me.
Anyway, Lizzie says she sprintedthe final interval because she
thought she was close within acouple of seconds of a PR.
But turns out her watch was offa little bit because the
official chip time had her witha PR by a full two minutes.

SPEAKER_09 (02:04:58):
Way to go, Lizzie.

SPEAKER_07 (02:05:00):
Yeah.
Let's go to Long Grove,Illinois, where Kelly and her
husband David did the PrairieState 10K.
Looking for about an 11-minuteper mile pace, came in right on
target at 11.01 for Kelly and1059 for Dave.

(02:05:24):
But Kelly, will he run away fromyou at the end there?
I don't anyway.
That's good, guys.
I mean, you're talking aboutbracketing, you're looking at 11
minutes, got 11.01 and 1059.
Well done.
For their training, they hadthree more miles to run
afterward, which I always thinkis tough, but I'm proud of you
for doing it.
Good job.
Vicky was in Villa Park,Illinois for the Run for the

(02:05:47):
Kids Easter Seals Superhero 5K.
Out on the West Coast, a coupleof friends at the Aquarium of
the Pacific 5K.
This is a weekend-long event,also.
There's a race on Sunday we'llget to.
Let's see.
Allison says that they run alongthe water and around the

(02:06:10):
beautiful aquarium there at LongBeach.
And Jackie and Fred, always afun race around Long Beach,
ending with a run through theaquarium.
Really nice weather in SouthernCalifornia for this event.
I had a chance years ago to goto this aquarium, the aquarium
of the Pacific.

(02:06:31):
Gorgeous, gorgeous, really nice.
If you're out that way, stop in.
Katie was at the Run Witch Run10K in Cottleville, Missouri.
The spookiest part of this thingwas starting at 9 a.m.
with the temps creeping upquickly into the 80s and then

(02:06:52):
running straight into the brightsunshine.
She came out way too hot, no punintended, so she had to remind
herself this was a cateredtraining run.
Needed to slow the heck down.
Now she needs to rest up for herhalf on Sunday, another weekend
long event.
Weather was warm this thisweekend throughout a lot of the

(02:07:13):
country, unseasonably warmthroughout uh some of the
northern states.
Enjoy it, guys.
I promise it's going to change.
There was a spooky sprint 5K inPolk City, Iowa.
Angela and Alex and Monica wereall there.
Weather was gorgeous, variedcostumes at this race.

(02:07:39):
Got to pick a medal from sixdifferent classic monsters.
And I looked at the pictures,and I saw a bride of
Frankenstein metal and acreature from the Black Lagoon.
Wow, lagoon.
Black lagoon black.
You say it, John.
Black Lagoon.

(02:08:00):
What John said.
Metal.
I didn't see any of the others.
Those are those are classics,though, man.
They're going back.
Let's see, in Macon, Georgia.
Catherine Lee.
The scare, and that's an acronymfor something I don't know what.
S-C-A-R-E 5K in the morning.

(02:08:23):
Did something she never thoughtshe'd do.
Run a 5K in less than 40minutes.
Congratulations.
Now she doesn't say it's a PR,but I gotta believe that it is.
Then on top of that, she runsanother six miles for training

(02:08:44):
and actually felt good doing it.
Now, I don't know if it'sCatherine or Catherine Lee, but
however you prefer to say yourname, congratulations.
Your hard work is paying off,and we're proud of you.
Courtney was in Richmond,Kentucky for a neon night run

(02:09:05):
and is submitting her first racereport.
This race in Richmond is one oftheir newer fundraisers.
Her husband is involved inorganizing these.
Super fun to run throughdowntown and the local college
campus after dark in their bestneon and glow gear.

(02:09:28):
And although it was her slowest5K, she definitely PR'd in
costuming by winning BestOverall Costume.
She and her husband were in the1980s, Barbie and Ken.
Over in the UK, Heather and herhusband JC did the slow 5K.

(02:09:52):
This is a free event in centralLondon hosted by Apple TV to
celebrate the start of seasonfive of the series Slow Horses.
Familiar with that, guys?

SPEAKER_08 (02:10:06):
I do not have Apple TV, so unfortunately.

SPEAKER_07 (02:10:08):
I'm not.
I'm not, but I'm interestedenough, uh, especially looking
at the pictures of some some ofthe t-shirts.
I'm interested enough to goahead and check it out.
Uh, the concept of the run wasan easy 5K type run around some
of the filming locations.
Uh, they start in South Londonby the not so secret MI5

(02:10:32):
building and finish in theeastern part of London in the
pub for a free pint.
Now it's a free run with a freet-shirt, a medal, and a pint.
JC Heather wins Heather wins theaward for the best report of the
week.
All right, now follow this.

(02:10:52):
JC had four free pints.
Heather managed to knock downthree all before lunch.
Now, when they were making thepost, when Heather's making the
post, they're sitting in what inGreat Britain they call an AE.
It's something like an urgentcare clinic slash emergency room

(02:11:17):
here in the U.S.
because JC fell out of hiswheelchair in the first mile,
but he didn't want to go to theAE right away because he wanted
to finish first.
And I asked the question, whatdid he want to finish?
The race or the four pints ofbeer?
And the answer was both.

(02:11:37):
So, guys, I'm glad we canchuckle about it because uh JC's
fine now, and that's good.
Glad you had a good time too.
And I'm gonna check out thatseries.
Let's go down the shore for thisnext one.
The Run the Crest half marathonin Wildwood Crest, New Jersey.
Rachel and Melissa were there.

(02:11:58):
They met their goal of coming indead last while looking fabulous
as seagulls stealing Frenchfries.
Their costumes were great.
It was very clever.

SPEAKER_08 (02:12:10):
I I enjoyed that so much.
I I also love how Boardwalks noware embracing the whole idea of
seagulls stealing french fries.
Like the number of like plushprizes that you can win of like
a stuffed seagull with a Frenchfry in its mouth is awesome.

SPEAKER_10 (02:12:26):
Yeah, because I know they just started bringing in
other stuff, but the big Frenchfry is curly fries down in
Wildwood Crest.

SPEAKER_07 (02:12:34):
Oh.

SPEAKER_10 (02:12:35):
Curly fries.
It's been there for probablyclose to 45-50 years.
That's the big thing.
So the seagull, the tram car,and the french fries.

SPEAKER_07 (02:12:47):
Watch the tram car, please.

SPEAKER_10 (02:12:49):
Yep, Wildwood Crest.
That's my that's my vacationspot.

SPEAKER_07 (02:12:52):
I used to be for me too, John.
We've talked about it before.
When I was a youngster, my dadused to take us there.
Dad and mom.
All right, let's go to MikasukeGreenway in Tallahassee,
Florida.
Mikasuke, Tallahassee.
I think I got them both right.
Uh running the haunted 5K, Lolaand her sister B.

(02:13:15):
And the reason I got them bothright, well, Tallahassee, I
could do.
Uh Lola helped me out withMikasuki by putting a phonetic
spelling in her race report.
I appreciate that.
This is Lola's first race beforeuh since, since having Miles and
Benjamin.
It felt really good to be back.
I was glad to see Lola back outthere.

(02:13:37):
Beev's first 5K.
So we know what that means.
Very small race, only about 20or so participants, but it was a
beautiful trail run, and theygot a pumpkin medal.
We had a Ragnar in Kentucky, theRagnar Bourbon Chase Melody did
it 40 hours and a little over200 miles.

(02:14:00):
Very little sleep, whole lot oflaughs with an amazing crew.
That's what those Ragnars areall about, in my opinion.
Melody doubled up with herteammate for her teammates four
and a half miles, then finishedout her solo six miles for the
final leg in this beautiful andwarm part of Kentucky.

(02:14:30):
Kathy did this one, met herfriend Rosie.
Nice temperatures this time, alittle bit of a breeze.
Torchy the mascot made a photobomb entrance at the pancake
tent.
Kelly ran the Just Us Girls 5Kat the Jersey Shore in

(02:14:50):
Manosquan, New Jersey.
How'd that do, John?
Manasquad.
You knew it, right?
I did.
I knew that.
Anyway, Manisquad.
Dag nabit.
Anyway, Kelly ran with the namesof the women in her life who
have survived or who have beenlost to breast cancer on her
bib.
And they helped motivate andpush her to run her fastest 5K

(02:15:15):
to date, a PR, beating herprevious PR by over two minutes.
In Corning, New York, this isanother weekend long event.
The wine glass 5K.
Michelle, Michelle did it,didn't have a lot to say about
the 5K.
We'll hear from her more when weget to Sunday.

(02:15:36):
Mary did her fastest 5K sinceher cancer diagnosis in May of
2024.
Mary's now cancer-free.
That by itself deserves a PRbill.

SPEAKER_09 (02:15:51):
Thousand percent.

SPEAKER_07 (02:15:58):
This is a 5K.
Heidi was there.
This one, the 5K took place onthe Hone Bridge in Milwaukee.
It was hot, 80s during the race.
Pretty warm for Milwaukee thistime of year.
You get some really nice viewsof Lake Michigan and the skyline
of Milwaukee, crossing thebridge.

(02:16:19):
Again, we'll hear from Heidi onSunday.
Carrie! And again, I think it'sCarrie B, was in Leesburg,
Florida for the Blue Foundation5K, a 7 p.m.
start on a beautiful night.
The world needs more nighttimeraces, says Carrie.

(02:16:40):
This one's run on the tarmac ofthe Leesburg airport, and as the
sun's setting, the runway lightscome up.
It's kind of pretty.
They also had an up-close viewof a bunch of airplanes and had
a really good time.
Carrie Ann and her father werein Green Cove Springs, Florida.

(02:17:01):
Carrie Ann running the 5K, Dadrunning the 10K at the Whistling
Death 5K, 10K race.
This is at a military museumthere in Green Cove.
Uh rainy.
Rainy in Green Cove.
Rainy race morning, some muddypass, but at least it wasn't too
hot.
In Ambler, Pennsylvania, whereYvette did the Oktoberfest 5

(02:17:25):
Mile.
Race didn't start till 11 a.m.
The sun was already up and itwas 84 degrees.
She had to take it slowly, andshe's okay with that.
And I think that was smart,Yvette.
Nice race overall.
Definitely would do it again.
Got to see some friends.
Now she's got two months totrain for her loop race in

(02:17:48):
December.

SPEAKER_08 (02:17:49):
You know, Bob, you and I, you and I should do uh a
race together again in Ambler.
That's where you and I met.

SPEAKER_07 (02:17:55):
Oh, I do remember.
And I remember Phil's Tavern,and it was a nice place.

SPEAKER_08 (02:17:59):
Yeah, unfortunately, they don't do the quarter
marathon anymore.
It's just a 5K now.

SPEAKER_07 (02:18:04):
Let's wrap up Saturday in South Carolina with
the Isle of Palms BridgeConnector 10K run for the child.
Nancy did that one.
Let's see.
Nancy said she did it with herbig Disney loving niece, who
actually got Nancy into running,and with her daughter.

(02:18:24):
That's nice.
Big old bunch of runners goingover the bridge was an amazing
sight.
Second time doing this race for,and although one to PR, finished
age group second.
Good run, Nancy.
Congratulations.
Let's move to Sunday.
Here's one of those weekend longevents in Corning, New York.
The wine glass half marathon wasthe Sunday edition.

(02:18:45):
Christina, Michael, and I'msorry, Christina, Michelle, and
Beth were there.
Michelle went out shooting for aPR in a Run Disney P.O.T.
It was going really good untilabout mile eight.
Then she started feeling ill.
We know how that can be.
Tuft it out to mile 10, but bythe time she got to mile 11, she

(02:19:07):
knew her time had dropped offwhere she couldn't achieve her
goals.
So she decided to relax, pet thedogs, and one cat, and enjoy the
rest of the race.
She did finish with her secondbest half marathon time ever.
Beth says this was a well-runevent.
The volunteers are terrific.

(02:19:28):
Also started out hoping for aPOT somewhere around 225, 230 in
that area.
Fell into a rhythm, ran thewhole event without intervals,
and actually caught the 220 pacegroup finishing at 218.
Beth, way to go.

(02:19:49):
In Bethlehem, Pennsylvania, itwas the Yingling Oktoberfest 5K.
Michael and Terry were there.
Double the races, double thebeer, they say.
In 2016, this was their firstever run.
Very nice.
So 10:30 a.m.
start.
The sun was up and bright.
It was a mostly flat course, acouple of hills.

(02:20:13):
Crowded around mile two.
Terry PR'd with a time that wasa minute and a half faster than
her last PR.
Brats and beer at the finishline.
Jennifer was in Chicago for theBucktown 5K.
In Cambridge, Massachusetts, itwas the Cambridge Fall Classic

(02:20:36):
5K.
Jake and his son Teddy ran it.
One week out from Chicago forJake, so he planned to do 30-30
intervals with Teddy.
Take it easy.
Teddy had other ideas.
Two minutes into it, Teddy says,I'm not ready to walk yet.
Get to mile two.
I don't think I want to walktoday.

(02:20:58):
And they just steadily pushedthrough the whole 5K running the
entire time.
Jake followed right behindTeddy, all the way to the end.
He wound up negative splits inthe race and finished it just a
little over 30 minutes.
For him, that's a six-minute PR.
And Teddy, that is anoutstanding 5K time.

(02:21:19):
Way to go.
Rob was there commenting abeautiful morning, 64 degrees at
the start.
About 3,000 runners on thestreets of Cambridge.
A flat, fun course.
Perfect for earning a PR.
He was pleased with his time of25 minutes, 48 seconds.
Doesn't mention it as a PR, butthat's a really, again, man,

(02:21:42):
some rock solid times here.
Good to see.
I think that summer training'spaying off, friends.
Sophie and her mom did it.
Not a PR for Sophie, but 90seconds below the goal time she
set for herself for this.
The running club track workoutsbeen paying off for her.
Mom got third in her age group,so that was awesome.

(02:22:02):
And her sister Muriel ran.
No, she didn't run.
Sister Muriel came out tospectate and cheer them on.
Good stuff.
Let's go to the UK, Wales,specifically for the Cardiff
Half Marathon.
Andrew's 22nd time at this eventfinished this half in 211.
Not a PR, but an age group PR.

(02:22:25):
As he ran on his birthday.
Went like a dream.
One of those dreams where yourlegs feel like lead and your
stomach is all over the place.
But he got around.
Weather was good.
They had some storms the lastcouple of days, but they held
off.
And he got to see his familycheering them on.
Anna comments this is the secondbiggest half marathon in the UK.

(02:22:47):
We know the Great Northron isthe biggest one up in Newcastle.
29,000 people at this one,though.
That's plenty big.
She felt good going up till milenine, then started feeling it.
Not really surprised.
Still, this is her fastest halfof this year at a rock solid
224.

(02:23:07):
Disney proof of time worthy.
Afterwards, did not feel good.
Took her a while to come back.
Not sure why.
She thinks she fueled wellduring the run, drank lots of
water, and who knows.
Anna sometimes it's just one ofthose things.
But I'm sure by now you'refeeling much better.
And again, great time on thatone.

(02:23:30):
A couple of folks at the NewYork Roadrunners Jersey City 5K
in Jersey City, New Jersey.
Brenna and Megan were there.
Grace was up in Portland, Mainefor the main half marathon.
Another half, this one in theTwin Cities in Minnesota,
appropriately named the TwinCities Marathon.
First time running this marathonfor Melissa.

(02:23:54):
Course goes around four lakesalong the Mississippi River.
Leaves are starting to change upin the northern part of the U.S.
The doggies were out on thecourse, and the spectators were
terrific.
Melissa made her A goal, whichwas to finish this marathon
under six hours.
Credit Coach Alicia for thatone.

(02:24:16):
Her time of 545 puts me underher marathon weekend time of
650, and that's a one-hour andfive-minute PR.
Melissa, that's fantastic.
Congratulations.
Amy and Michael, I got it rightthis time, both did the 10-miler
at this event.

(02:24:37):
Michael says it was his firsttime using Run Walk Run, and it
went better than he expected.
Finished just a little shy of aPR, but did pick up a run Disney
proof of time.
Wonderful atmosphere.
Lots of folks out supporting therunners.
Here in Florida, Melissa andMegan were at the Wawa 20-mile

(02:24:57):
adventure crawl over in thecentral part of the state.
Not a race per se, but a20-mile-long event where you run
from Wawa to Wawa.
And if you're not either fromthe Northeast or down here in
Florida, Wawa is a conveniencestore along the lines of a

(02:25:17):
7-Eleven, not exactly the same.
So they had to go to, I forgethow many of these and consume
something at each one.
Then they finished.
They had to run as a team.
So I think Melissa and Megan ranas a team.
I'm not positive.
Didn't see a report, but I sawthe information going into the
event.
Pittsburgh, we've heard of thisone before, the Mario Lemieux
Pittsburgh Penguin 6.6 kilometerrun.

(02:25:51):
And when Andrew's son was bornin June, he was born six pounds,
six ounces.
So 6.6K.
Just missed, of course, PR.
Ashley, fourth time running thisone, by far her favorite.
Perfect weather.
Managed to get an unofficial 5K,5K PR per her garment.

(02:26:13):
So she'll take it.
Yeah, we can credit that one,Ashley.
In Ontario, Phaedra did the RunWaterloo Fall 5K Classic in
Cambridge, Ontario.
First race since she did theHalloween 10K in Disneyland.
Still riding high from that onea month later.

(02:26:34):
Made it to the start line at7.59 for an 8 a.m.
start and wound up crushing herrace.
Warm temps, but this week, warmtemps for this time in October
in Cambridge, but for Phaedra, aPR.

(02:26:56):
In Conchahaken, Pennsylvania, acity very close to where I grew
up.
Brianna did the shoes and brews26.2K metric marathon.
That's about 16.3 miles.
Alexis did a hot chocolate run10K.
I'm not sure where she did it,but hopefully it was somebody's

(02:27:18):
cool.
Started off well, then at milethree, uh, blew out her left
shoe.
Hate when that happens.
Really hate when at mile fouryou blow out your right shoe.
Alexis, you need new shoes.
Despite all this, missed a PR byless than a minute.
And she is on her way.
Probably have already haspurchased new shoes to go shoot

(02:27:41):
for that PR again.
You got good, two good tires,Alexis.
I think you can do it.
Katie was in St.
Charles, Missouri for the MoCowbell Half Marathon.
This was her second race of theweekend, simulation weekend for
her.
Warm, a little bit hilly.
Overall, great race, wellsupported.

(02:28:03):
If you need a half in theMissouri and St.
Charles area, highly recommendedon this one.
Windsor, Colorado.
Windsor half marathon.
Brian was there.
Big hill around mile six.
I don't like big hills, butright around halfway through.
Eh.
If you're going to have one,that's probably not a bad place

(02:28:23):
to have it.
Really pushed himself, able tomeet his goal of finishing at a
pace of under 8 minute 30seconds per mile.
That led him to a PR of justover an hour 51 minutes, and
beat that race pace by threeseconds per mile.
Up in Seattle, the AlaskaAirlines Dog Dash on the

(02:28:47):
University of Washington campus.
Laura, Laura and her husband areon vacation in Seattle, wanted a
short run, fun race to do.
It was a little bigger than sheexpected, 3,000 runners.
Race was around the campus, ofcourse, which was pretty hilly,
but also very scenic.

(02:29:07):
Took it easy, enjoyed all thedogs.
Dogs were a big theme this raceweekend.
I'm happy to see that.
That's nice.
Not much of an after-age party,but the medal was cute.
Boyd, our friend Boyd, ran theLegs for Literacy half marathon.
I'm not sure.
I'm confident it's somewhere inCanada.
This is half marathon number 27since Boyd was diagnosed with

(02:29:32):
blood cancer 14 years ago.
He has now run a half marathonor longer every month since
January of 2020, doing a lot ofthose on treadmill, but still
knocking out the distance.
Great weather for this race.
Boyd is closing in on his goalof running the year in 2025.

(02:29:53):
2,025 miles in 2025.
Sue's back at it in Connecticut.
It again, this time the EastHartford, Connecticut Alumni
Association 5K inaugural runningof this one along the
Connecticut River.
Happy to be out.
Improved her time over the 5Kshe did last week.

(02:30:14):
We had talked about Long Beachon Saturday, and now Alison on
Sunday did the Long BeachCalifornia half marathon.
Uh run was also along the water.
Crowds were great.
Allison says, picture doing thetour de France was the support
gathering all around supportingthe runners.

(02:30:34):
It was lots of fun.
In Wisconsin, the MilwaukeeLakefront Marathon Weekend half
marathon.
Heidi did it.
The temps were a little betterfor this one than they were on
Saturday.
Once again, back to the homebridge.
Uh at the conclusion of the racefor both the half and the full.
The bridge about 120 feet tall,two miles long.

(02:30:58):
Bridges can be tough.
If you've not had a chance torun a bridge, it can be a
challenge.
And for the half, what you getto do is you get to run up it,
then run all the way down to theend.
Turn around, then run straightback up to the finish.
That sounds like that.
Come on.
Good job on that one.
Missed a PR by four minutes, butuh two hour, ten-minute finish

(02:31:21):
time.
Rock solid again there.
That's a great job.
Heidi did that.
Katie was at there.
Katie volunteered for the racesthis weekend.
Let's wrap it up in Nashville.
Holly was there, part of theNashville Octoberfest
celebration going on.
She ran the Nashville Beer Run5K.

(02:31:43):
Really fun event.
Great weather.
And just maybe, maybe, justmaybe, her favorite race shirt
ever.
Nice job.
No metal, but you got uh chipsand a 20-ounce beer at the end.
That sounds appropriate for anOktoberfest.
Well, there we have it, friends,the race report for episode 211

(02:32:06):
of the Rise and Run podcast.
This has been a long one, butsee, we knew you had a long
training run this weekend.
So we we planned this.
Um yeah, that's our story, andwe're sticking to it.
Once again, uh Zoom weekendinstructions are on the Facebook
group page.
Long training run, wine and dinetwo weeks out.
Hope to see you real soon untilwe meet again.

(02:32:30):
Happy running.

SPEAKER_01 (02:32:40):
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 medical adviceand should always consult with
your healthcare provider orevent organizer.

SPEAKER_14 (02:33:01):
Rise on the anthem be spawned for every heart that
runs on the city.

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