Latest / Rise and Run / 149: Getting Stoked with Coach Tom Stokes

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149: Getting Stoked with Coach Tom Stokes · Rise and Run

• 0:04
  Speaker 3: 3 am again.
• 0:07
  Speaker 3: Why did I ever think this was a good idea?
• 0:10
  Speaker 3: Welcome to the Rise and Run podcast.
• 0:17
  Speaker 3: Join our group of Run Disney friends.
• 0:19
  Speaker 3: As we talk about running at Walt Disney World and beyond.
• 0:22
  Speaker 3: We'll discuss recent runs, training, upcoming races and surprise topics suggested by you, our listeners.
• 0:30
  Speaker 3: Well, the alarm's gone off, so let's go.
• 0:36
  Speaker 1: Good morning Rise and Run family.
• 0:38
  Speaker 1: This is Chrissy calling in from Bedford Pennsylvania.
• 0:42
  Speaker 1: Calling in from Bedford Pennsylvania, and in addition to getting in lots of miles and prepping for the Disneyland half and wine and dine and dopey, I'm also making lots of bracelets for our 101 Dalmatians meetup and excited to be part of that.
• 0:59
  Speaker 1: So have a great day everyone.
• 1:01
  Speaker 4: Thank you, chrissy, from Pennsylvanialvania, getting ready for the next three run disney weekends and reminding me I need to get busy making some french slip friend.
• 1:14
  Speaker 4: Also, friendship bracelets for the not only friends slip, but friendship bracelets for the upcoming races.
• 1:22
  Speaker 4: Hello my friends, welcome to episode 149 of the Rise and Run podcast.
• 1:30
  Speaker 4: I'm Bob.
• 1:31
  Speaker 4: I'm here this week with Jack, hi With Lexi, hello With Greg, hey hey, hey.
• 1:39
  Speaker 4: And with John.
• 1:40
  Speaker 4: Hey, how you doing, john, I'm doing great.
• 1:43
  Speaker 4: It's glad to have you back, glad you're back from the shore.
• 1:46
  Speaker 4: You're looking tanned and rested and ready to go.
• 1:51
  Speaker 2: Yes, and burnt.
• 1:52
  Speaker 4: And burnt.
• 1:53
  Speaker 4: Yeah, hey, our this week friends, our guest for the week, our special guest, our friend, coach Tom Stokes, drops by to talk with us about the Stoke Summer Challenge, about Stoke metabolic training and hopefully some useful information on strength training and nutrition that you can use in your training.
• 2:19
  Speaker 4: Our spotlight for the week in the race report is Tracy, who did the 10 miler in Narragansett, rhode Island.
• 2:30
  Speaker 4: Hey, talking about the introductions, I was listening to our friends at Will Run For not long ago and they very kindly said to their listening audience hey, rise and Run's looking for intros, so go listen and they'll tell you how to call in an intro.
• 2:49
  Speaker 4: We got a bunch of them.
• 2:51
  Speaker 4: Now, one of the things they told their listeners to do was drop some code words like nachos or cheese or something, which nobody did.
• 3:04
  Speaker 4: But hey, guys, I'm proud to just acknowledge if you want to, if you want to leave us an intro that says, hey, this is John from Texas, and the folks on We'll Run For said I should leave you an intro, go for it.
• 3:17
  Speaker 4: We'd be happy to do that because those guys are all right with me and I appreciate them doing it.
• 3:22
  Speaker 4: So, thank you.
• 3:23
  Speaker 4: I think it was Michael who did that.
• 3:26
  Speaker 4: I think he was doing the intro at the time, but I appreciate it.
• 3:30
  Speaker 4: I think it's great.
• 3:31
  Speaker 4: Thanks very much.
• 3:33
  Speaker 5: If you enjoy the Rise and Run podcast, please share us with your friends and introduce them to the Rise and Run family.
• 3:39
  Speaker 5: We want to share in their Run Disney journey.
• 3:42
  Speaker 5: So please remember to follow us on Facebook at Rise and Run Podcast and Instagram at Rise and Run Pod.
• 3:48
  Speaker 5: Check out our YouTube channel and visit our webpage, riseandrunpodcastcom.
• 3:54
  Speaker 5: If you guys have any questions, comments, race report or want to introduce an upcoming episode, just go ahead and call us at 727-266-2344 and then leave us a recorded message.
• 4:07
  Speaker 2: We'd like to thank our patrons, whose support helps us keep the Rise and Run podcast rising and running.
• 4:12
  Speaker 2: If you'd like to join the Patreon team, please check out patreoncom slash riseandrunpodcast.
• 4:18
  Speaker 2: We'd like to welcome our newest Patreon, lori, who is at the plastic cheese level, or nacho level level, if you want to call it that's right, they're the same thing, um jack you just talked about.
• 4:32
  Speaker 4: You just talked about the youtube channel.
• 4:34
  Speaker 4: Anything new on the youtube front, please?
• 4:38
  Speaker 5: well, yeah, bob, or ask us anything.
• 4:40
  Speaker 5: Our next host up is greg, so he's gonna do a post um where he's gonna ask you to ask him whatever you like.
• 4:50
  Speaker 3: So have at it, because I know tom from will run for will no, it's funny you say that jack, because lately if I if I'm forced to do a long run on the treadmill to help keep myself entertained via our instagram stories, I've been doing just a small version of Ask Me Anything, and this past weekend, when I was doing my speedy work on the treadmill, I must have received at least six different questions from Tom over at Will.
• 5:19
  Speaker 3: Run For.
• 5:20
  Speaker 3: So you're not far off in your assessment there.
• 5:23
  Speaker 3: But when I see the whole Will Run For gang this weekend at Loopy Looper, I'm sure they can probably give me several pages worth of questions.
• 5:32
  Speaker 3: So I think we'll have enough in the camp.
• 5:34
  Speaker 3: But yes, I will do a post very, very soon.
• 5:37
  Speaker 5: I can't wait.
• 5:38
  Speaker 3: The Rise and Run podcast is sponsored by our friends over at Magic Bound Travel magicboundtravelcom.
• 5:46
  Speaker 3: You know we're going to talk about this in just a few minutes.
• 5:49
  Speaker 3: Princess, registration was day of recording.
• 5:53
  Speaker 3: If you got in and you do not have a room yet, make sure you are contacting magic bound so you can get the lowest rate possible, because you know disney yields their rooms, so you know the less rooms that are available, the higher the price goes.
• 6:07
  Speaker 3: So get on that now.
• 6:08
  Speaker 3: It's a 200 deposit that is fully refundable up to 30 days before you travel.
• 6:14
  Speaker 3: So definitely check them out.
• 6:15
  Speaker 3: And also, I do have some exciting news.
• 6:17
  Speaker 3: I don't know all the details on this but, um, my agent, maggie, was texting me over the weekend to tell me that I don't know know what channels they have to go through or anything like that, but apparently they can now help you book Disneyland Paris and, in my opinion, the best theme park that Disney has, and that's Tokyo Disneyland.
• 6:41
  Speaker 3: So, if you're interested in those two international destinations, give our friends over at Magic Bound a holler Again.
• 6:47
  Speaker 3: Magicboundtravelcom is the website.
• 6:51
  Speaker 5: And I will go ahead and add to that trying to get a hotel at Tokyo Disneyland in any capacity is extremely hard, so having somebody there to help you out is going to be a huge help, because you need to book those, I think, think three to four months in advance and you can't do it any earlier than that and they go away like that.
• 7:11
  Speaker 4: so just saying good stuff, good stuff, guys.
• 7:14
  Speaker 4: Thanks.
• 7:15
  Speaker 4: Let's take a look at our training schedules.
• 7:17
  Speaker 4: Disneyland, halloween, five, five weeks away.
• 7:21
  Speaker 4: No, five weeks from today will be Expo Day.
• 7:28
  Speaker 4: We are in training week number 12.
• 7:30
  Speaker 4: If you're doing the challenge, you have a double up Four miles Friday, 11 miles Saturday.
• 7:39
  Speaker 4: That means that the last big one is three weeks after that, two weeks after that, two weeks after that.
• 7:45
  Speaker 4: Two weeks, two weeks.
• 7:47
  Speaker 4: Yeah, it should be week, it should be week.
• 7:48
  Speaker 4: Let's see.
• 7:49
  Speaker 4: We're in week 12.
• 7:50
  Speaker 4: It should be in week 14.
• 7:53
  Speaker 4: We'll see.
• 7:55
  Speaker 4: We'll see when we get to it, but anyway, you're getting there.
• 7:57
  Speaker 4: My friends, if you've been doing the training on the training schedule, you're getting there.
• 8:02
  Speaker 4: The numbers are getting up.
• 8:03
  Speaker 4: We're getting close to the race.
• 8:04
  Speaker 4: I'm excited and looking forward to seeing you there.
• 8:08
  Speaker 4: Wine and Dine now.
• 8:09
  Speaker 4: Wine and Dine just 13 weeks away.
• 8:11
  Speaker 4: Training week four short one on this is just two miles this weekend.
• 8:17
  Speaker 4: Marathon weekend the biggie is now 23 weeks away.
• 8:26
  Speaker 4: Training week four, also here, and your long run, if you're doing the marathon or any of the challenges, is five and a half miles.
• 8:38
  Speaker 4: Those are going to start to creep up.
• 8:40
  Speaker 4: We'll talk about that in just a moment.
• 8:42
  Speaker 4: Greg already talked about significantly princess registration was today, so we'll get to that in just a minute, but before we do, let's talk training individually.
• 8:56
  Speaker 4: Any training stories we want to talk about?
• 9:00
  Speaker 5: Yes, please, oh, go for it, jack yeah.
• 9:04
  Speaker 4: I was pointing right at you, see you.
• 9:05
  Speaker 4: Oh, you can't see that on a podcast, but no right jack I kind of got where you're going with that.
• 9:13
  Speaker 5: But yes, um.
• 9:15
  Speaker 5: So I know last week I was saying how I was going to be doing a virtual goofy because, long story short, I had some health stuff going on in January and I didn't feel like I was safe.
• 9:32
  Speaker 5: It felt safe enough for me to run a marathon, with the chest pains that I was having and other issues, so I only did the half of a half and before the races started, because I thought the chest pains would go away, I had bought a goofy challenge.
• 9:46
  Speaker 5: I did it shirt and I just didn't want to wear it because I just I didn't do it.
• 9:53
  Speaker 4: Because you didn't do it.
• 9:54
  Speaker 5: Yeah, so, and I have my, my bib, sitting right next to my desk and normally I put my bibs away in a very nice, safe, secure area.
• 10:03
  Speaker 5: But I put that up to always remind myself you're going to do that challenge because you said you would.
• 10:08
  Speaker 5: And yeah, so this weekend I did 13.1 on Saturday and then, due to inclement weather, where Disney probably would have canceled it, I did a marathon on a treadmill and boy was that rough.
• 10:26
  Speaker 4: Yeah, that's no fun at all.
• 10:28
  Speaker 3: You know our buddy Kayla, though she'd be very proud of you?
• 10:32
  Speaker 4: Yeah, she would the treadmill queen yeah.
• 10:35
  Speaker 2: So you're an overachiever.
• 10:37
  Speaker 2: You went more than the 7.7 miles for this year's goofy yeah.
• 10:41
  Speaker 5: I did.
• 10:42
  Speaker 5: You know I've never ran that much on a treadmill, but my feet hurt worse on a treadmill than it did just running normal.
• 10:51
  Speaker 5: Yeah, yeah, yeah, yeah, anywhere I did.
• 10:55
  Speaker 4: I did one long run, one long training run, years ago on a treadmill.
• 10:59
  Speaker 4: I was out and it started to get lightning in the area and I went into the gym and I must have been on it for two hours and I found it.
• 11:07
  Speaker 4: I don't want to say I found it hard to walk afterwards, but it felt weird just walking around afterwards.
• 11:13
  Speaker 4: It was crazy.
• 11:14
  Speaker 5: Well, it's hard because the treadmill will only last an hour.
• 11:19
  Speaker 4: You have to reset it and do those things.
• 11:20
  Speaker 4: Yeah, yeah.
• 11:21
  Speaker 4: Good for you, Jack yeah.
• 11:25
  Speaker 4: Congratulations, jack.
• 11:26
  Speaker 4: The only problem, as we'll learn later in this episode, that shirt probably doesn't fit you anymore, not in the shoulders.
• 11:35
  Speaker 4: You'll have to wait for our featured guest friends to hear what we're talking about.
• 11:41
  Speaker 4: I went out on a long training run this weekend.
• 11:44
  Speaker 4: It was my first double digit distance 10 miles first time since springtime.
• 11:50
  Speaker 4: Surprise, it's warm here in Florida.
• 11:53
  Speaker 4: That makes any long distance run tough, and because I jumped up my high, other than that has been six miles, so I jumped to 10.
• 12:06
  Speaker 4: I found it pretty daggum challenging and I want to share that because I sometimes am concerned that our friends who are listening and haven't done, let's say, dopey training or challenge training or anything before, and they listen to us and go oh yeah, you talk about it but it's easy for you because you've done it many, many times.
• 12:31
  Speaker 4: No, it's not, and one of the things I've learned is that when I increase the miles like this, I have a tough time.
• 12:43
  Speaker 4: But I told you I've done six before.
• 12:47
  Speaker 4: I got to six, no problem.
• 12:50
  Speaker 4: Got to seven, little problem.
• 12:52
  Speaker 4: And by eight I'm walking.
• 12:54
  Speaker 4: I think I walked every other mile going in, so I'm walking a bit.
• 12:58
  Speaker 4: That is just the way I finish it up Now the next time I get one I haven't looked I'll probably have 12 or 13 miles on my long run schedule.
• 13:09
  Speaker 4: What will probably happen to me is I'll probably get to eight or nine and feel pretty good and then kind of struggle and walk it in in.
• 13:27
  Speaker 4: As long as I keep moving, as long as I gain my endurance, I eventually stretch those limits out so that by the time it's time to do the race at Disney World or Disneyland, I'm ready to go.
• 13:34
  Speaker 4: So that's my message to pass on to you.
• 13:38
  Speaker 4: If you're having trouble, just stay with the plan, do the training.
• 13:43
  Speaker 4: You can do it, walk it if you have to on these long runs, and you're going to be okay.
• 13:49
  Speaker 4: John, we've talked about it a couple times.
• 13:52
  Speaker 4: That playlist you started, buddy, has been a big hit.
• 13:56
  Speaker 4: Been such a big hit that our friends at run dopey have decided to make their own mixtape playlist, whatever.
• 14:06
  Speaker 4: So we're going to put a link to their playlist.
• 14:11
  Speaker 4: I think they're up to five hours already.
• 14:13
  Speaker 4: Also, we're going to put a link to their playlist in our show notes, and I think it's fun.
• 14:21
  Speaker 4: I think you hit on a good thing there, john.
• 14:24
  Speaker 2: Great.
• 14:24
  Speaker 2: I know I saw last week that the Guilty Pleasures song list that people started talking about.
• 14:29
  Speaker 2: I might think about maybe putting one of those out your Guilty Pleasures, not your go-to race songs, but those ones that you pop on and you hear you're like, yeah, that's my jam.
• 14:41
  Speaker 4: You know what it reminded me of?
• 14:42
  Speaker 4: I think it was Dan Patrick on his radio program when he'd interview people and I'm not sure it was Dan, but he'd ask them what's the one song on your iPod?
• 14:50
  Speaker 4: Give you an idea how old it was.
• 14:52
  Speaker 4: Okay that you'd be embarrassed if people saw you had on there, and I used to remember Dan never called me surprisingly.
• 15:00
  Speaker 4: I'd have been a fascinating interview.
• 15:02
  Speaker 4: But anyway, karma Chameleon by Culture Club.
• 15:07
  Speaker 4: Remember that one, jack.
• 15:10
  Speaker 5: Come on, come on, come on, come on.
• 15:11
  Speaker 5: Yeah, she does.
• 15:13
  Speaker 4: I'll be darned.
• 15:14
  Speaker 4: That's the one.
• 15:18
  Speaker 4: Yep, that was.
• 15:19
  Speaker 4: That was my guilty pleasure back in the day.
• 15:21
  Speaker 4: My other guilty pleasure is on our playlist how about you guys?
• 15:25
  Speaker 2: What's yours, John?
• 15:26
  Speaker 2: I got a lot of guilty pleasures, Anything like the 80s, like some of those old hip-hop songs or those freestyle songs.
• 15:35
  Speaker 2: Well, all right, You've lost me there.
• 15:37
  Speaker 2: That's fine.
• 15:37
  Speaker 2: It's a tough call.
• 15:38
  Speaker 2: I have so many things that I go back.
• 15:41
  Speaker 2: Oh my God, that was great.
• 15:44
  Speaker 4: All right, well, jack's got one.
• 15:47
  Speaker 2: Let me try to think of him.
• 15:48
  Speaker 2: Let me think of one for you.
• 15:50
  Speaker 4: What's yours, Jack?
• 15:50
  Speaker 4: Well, John's working on it.
• 15:52
  Speaker 5: I found a new podcast.
• 15:54
  Speaker 5: My boyfriend recommended it to me.
• 15:56
  Speaker 5: It's called For your Amazement and you want to talk about your time running just flies by because you're just so fascinated.
• 16:05
  Speaker 5: They basically determine if attractions are world class and they exhaustively talk about the history, everything about the ins and outs, and then they give a 10-point test to see if the attraction qualifies as a world-class attraction.
• 16:25
  Speaker 5: And they are just so funny in the first place.
• 16:28
  Speaker 5: You are intrigued the entire time.
• 16:30
  Speaker 5: I highly recommend for your amusement.
• 16:32
  Speaker 5: They do a lot of disney attractions all right, greg.
• 16:35
  Speaker 4: So here's the deal.
• 16:36
  Speaker 4: I asked my buddy john for a guilty pleasure song.
• 16:41
  Speaker 4: He can't come up with one.
• 16:43
  Speaker 4: I asked my friend jack for a guilty pleasure song.
• 16:45
  Speaker 4: She gives me a podcast.
• 16:45
  Speaker 4: Greg, what for a guilty pleasure song?
• 16:46
  Speaker 4: He can't come up with one.
• 16:46
  Speaker 4: I asked my friend Jack for a guilty pleasure song.
• 16:46
  Speaker 4: She gives me a podcast.
• 16:46
  Speaker 4: Greg, what's your guilty pleasure song?
• 16:51
  Speaker 5: You guys don't listen to songs.
• 16:52
  Speaker 5: This is so weird.
• 16:53
  Speaker 5: Sorry, sorry, sorry sorry Okay.
• 17:00
  Speaker 4: I even gave you Karma Chameleon.
• 17:02
  Speaker 4: Yeah, you know that took a lot of guts on my part.
• 17:07
  Speaker 3: I mentioned this on a podcast kind of, when we talked about, like you know, music that we listen to.
• 17:12
  Speaker 3: I can't remember how many years ago this was.
• 17:14
  Speaker 3: My guilty pleasure is as a child of the late 80s and 90s and then being a teenager during the boy band battle era.
• 17:27
  Speaker 3: Uh, I am a massive in sync fan and no you're not and and nothing is better in terms of a guilty pleasure song, but also a great running song as well.
• 17:37
  Speaker 3: Um, the song girlfriend, but not just the regular girlfriend song.
• 17:43
  Speaker 3: The girlfriend remix featuring nelly, that, uh, that that is probably my ultimate, uh, guilty pleasure song you need to send me with this song thank you.
• 17:55
  Speaker 4: You're welcome.
• 17:55
  Speaker 4: Thank you very much.
• 17:56
  Speaker 4: What did you?
• 17:58
  Speaker 4: What did you come up with, jack?
• 17:59
  Speaker 4: Did you come up with one?
• 17:59
  Speaker 4: I don't know jack's gonna give me a book on tape here in a minute.
• 18:07
  Speaker 5: No I mean, my classic is Try Anything From Zootopia.
• 18:12
  Speaker 5: I freaking love Zootopia.
• 18:13
  Speaker 4: Alright, that'll work?
• 18:18
  Speaker 2: I would say Probably Wham Take Me On, that's Aha.
• 18:22
  Speaker 7: Sorry, take On.
• 18:22
  Speaker 2: Me Aha Wham Take.
• 18:23
  Speaker 3: Me On that's.
• 18:24
  Speaker 3: Aha, sorry, yeah, take On Me.
• 18:26
  Speaker 4: Take On Me Aha is Take, Wait what's Wham.
• 18:30
  Speaker 4: What's Wham was George you know, george Michael.
• 18:36
  Speaker 5: Okay, hummet, hummet for me.
• 18:38
  Speaker 2: Wait.
• 18:38
  Speaker 2: Well, Take On Me wasn't Wham Take On Me?
• 18:41
  Speaker 2: Was the Take On Me or I?
• 18:43
  Speaker 5: know what Take On Me is.
• 18:44
  Speaker 5: Everybody knows what that is.
• 18:44
  Speaker 5: What is it Wham?
• 18:45
  Speaker 5: Take On Me was the Take On Me.
• 18:45
  Speaker 5: I know what Take On Me is.
• 18:46
  Speaker 2: Everybody knows what that is.
• 18:46
  Speaker 2: What is it?
• 18:48
  Speaker 3: Wham was Wake Me Up Before.
• 18:49
  Speaker 2: You Go Go Wake Me Up.
• 18:50
  Speaker 3: Before.
• 18:50
  Speaker 4: You Go Go.
• 18:50
  Speaker 4: I think they had two hits before they broke up.
• 18:54
  Speaker 5: Wait Wham is the band name.
• 18:56
  Speaker 2: Yeah.
• 18:56
  Speaker 4: Yeah, it was just the two guys, though it was George Michael.
• 18:58
  Speaker 4: I don't know who his sidekick was, but they did not last long as a group and then because george michael kind of shot off.
• 19:10
  Speaker 4: Yeah, he knew he could make more money by himself.
• 19:12
  Speaker 2: So oh, the other song is is the uh popular?
• 19:13
  Speaker 2: It's a big popular thing to do around christmas time is when michael buble no, it's called last christmas by wham.
• 19:23
  Speaker 2: It's how long?
• 19:24
  Speaker 2: How long can you go without hearing Last Christmas?
• 19:29
  Speaker 5: Oh yes, my boyfriend plays that, his whole family plays that.
• 19:33
  Speaker 4: It's a good Christmas song.
• 19:35
  Speaker 5: And then if I feel evil, you just have to play it.
• 19:38
  Speaker 4: All right.
• 19:38
  Speaker 4: And while we're on the subject of guilty pleasures, I saw Michael Buble in concert one time.
• 19:45
  Speaker 5: You would when.
• 19:47
  Speaker 4: Disney no Tampa.
• 19:50
  Speaker 5: Why Tampa?
• 19:51
  Speaker 4: Because that's where I live.
• 19:53
  Speaker 5: Why not?
• 19:57
  Speaker 4: Because I couldn't get him to come to the house.
• 20:01
  Speaker 2: Like you don't have to kind of finish around.
• 20:03
  Speaker 4: Private stories.
• 20:04
  Speaker 4: Well, let me tell you what I went, because Becky wanted to go.
• 20:08
  Speaker 4: I thought he was terrific.
• 20:10
  Speaker 4: He's phenomenal.
• 20:10
  Speaker 4: I thought he was terrific and I would go again.
• 20:13
  Speaker 5: Imagine if he Christmas caroled to you.
• 20:15
  Speaker 5: Bob just knocks on your door.
• 20:17
  Speaker 5: Michael Buble, like you know, just like.
• 20:21
  Speaker 4: Speaking of Christmas, though, I've got my Mannheim steamroller tickets Also in actually not in Tampa, actually in St Petersburg.
• 20:27
  Speaker 4: Boy, did we go on a tangent in this conversation?
• 20:31
  Speaker 4: Couldn't have done it because of the house either.
• 20:36
  Speaker 4: Jack, all right, hold on, hold on.
• 20:37
  Speaker 4: Let me bring it all back to you, all right.
• 20:40
  Speaker 7: Everybody back.
• 20:41
  Speaker 4: Back, back back, back, back back.
• 20:43
  Speaker 4: Hey, today was Princess Registration Day.
• 20:47
  Speaker 5: Oh goodies.
• 20:48
  Speaker 4: Who registered for Princess Weekend.
• 20:51
  Speaker 4: You did.
• 20:52
  Speaker 4: I know the answer.
• 20:53
  Speaker 4: I did, I did.
• 20:55
  Speaker 4: Jack didn't register because Jack's going to.
• 20:59
  Speaker 5: I'm going to hopefully be pacing and, to be quite honest, I also forgot today was registration.
• 21:04
  Speaker 4: So thank god for pacing yeah, yep, I got in for the 5k and the half, which is what I plan to do.
• 21:13
  Speaker 4: I'm doing the I4 challenge, which means I'm doing the 5k at Princess, driving back to Tampa early Saturday morning, doing the 15K at Gasparilla, then going back to Orlando for our meetup Saturday afternoon and then running the half on Sunday, the I-4 challenge or the Princess to Pirate to Princess Challenge, whatever works for you.
• 21:47
  Speaker 2: But I'm good to go.
• 21:48
  Speaker 2: What's going to take longer?
• 21:50
  Speaker 2: The ride to Tampa and back, or doing the half marathon.
• 21:55
  Speaker 4: The ride to Tampa shouldn't be bad because I'll be going at like 3 in the morning, 4 in the morning.
• 21:59
  Speaker 4: The ride back, for sure.
• 22:03
  Speaker 4: There was a time I could do a half faster than that and now I'm not so sure.
• 22:08
  Speaker 4: Probably the half marathon will take longer, probably.
• 22:12
  Speaker 5: So I'm curious, because I completely forgot today was print of the sign up.
• 22:17
  Speaker 5: When did everything sell out?
• 22:19
  Speaker 5: Because you know what on Twitter?
• 22:22
  Speaker 5: Let me put this out there too.
• 22:23
  Speaker 5: On Twitter, they were saying that the I think the halloween half opened during registration a lot of stuff was going was opening.
• 22:31
  Speaker 5: Yeah, yeah, it was going nuts and I've my.
• 22:35
  Speaker 5: Uh garmin was just going crazy because giving me all the notifications, but what was the one for princess?
• 22:42
  Speaker 3: yeah, so, uh, the official sellout times for this year.
• 22:46
  Speaker 3: Uh, the 10k was the first race to go that sold out in 67 minutes.
• 23:00
  Speaker 3: Then, uh, next was the challenge, and that was 98 minutes, and then the half marathon took um 136 minutes.
• 23:15
  Speaker 3: So, um, you know, sell out on all the races.
• 23:18
  Speaker 3: But the intriguing, at least for me, the storyline coming out of this registration today is the yoga is still open as of now, and I was looking at um, thanks to our buddy, um, ryan teats, he he threw up a comparison graphic, um it was.
• 23:38
  Speaker 3: He records all the times and and showed the the history.
• 23:42
  Speaker 3: And looking at comparing last year to this year, the timings of the race were very, very similar, but the yoga sold out on the first day last year for 2024.
• 23:56
  Speaker 3: And the one thing that I'm intrigued by is are people not feeling the idea of number doing yoga at hollywood studios during?
• 24:09
  Speaker 3: princess and two.
• 24:12
  Speaker 3: Uh, you know, last year was the first year they decided to do yoga at the end of the race weekend as opposed to the beginning, and I know there was a lot of people that you know had the feeling I, I, I want to say when we had, um, you know, our friend kristen on over at running in makeup, you know she said there was a situation where I think she, like she, had overslept or it was a situation where she just didn't want to get out of bed because you know, you know you have those three early wake-ups and then, you know, go ahead just to do yoga.
• 24:43
  Speaker 3: So I I wonder you know them keeping that um or keeping that in the same spot, uh is going to hurt them in the long run and especially for people being upset that it's not uh in magic kingdom and also a lot of people travel on that monday.
• 24:58
  Speaker 2: So correct yeah you got to get ready.
• 25:00
  Speaker 2: You got to check out of your room, so five o'clock in the morning, then you get it back and you got to get everything ready.
• 25:06
  Speaker 5: That's a big, big task for people too and like yoga is more of a helpful precursor to any kind of race weekend.
• 25:14
  Speaker 5: Anyway you're, you're loosening up the muscles, you get a nice little easy workout in before you have your races, I mean, and to be fair, the prices have been going up anyways and it's just like if I'm gonna go and do yoga I can get a month's worth out of yoga membership that's true it is for one hour or however long it is for disney and get a yoga mat.
• 25:37
  Speaker 5: When I'm like I already got two yoga mats, I don't need to go get another.
• 25:39
  Speaker 5: So even if you've done yoga with disney, like, let's say, two or three times, now you got two or three yoga mats.
• 25:44
  Speaker 5: What are are you going to do with all those yoga mats?
• 25:46
  Speaker 4: Put them with your medals?
• 25:48
  Speaker 4: I don't know.
• 25:49
  Speaker 2: You make a good point and some people that have to fly that's another piece of item they got to carry home.
• 25:55
  Speaker 5: And it's big too.
• 25:56
  Speaker 5: It ain't going to just easily nestle into your suitcase.
• 26:01
  Speaker 4: I just wanted to add one thing that's personal.
• 26:03
  Speaker 4: This Princess will be.
• 26:05
  Speaker 4: I'm ending a two-year streak that started with Princess two years ago of running every race in Disney World at race weekends.
• 26:16
  Speaker 4: So I kind of wanted to do that, even though I'm going to start another one right after.
• 26:21
  Speaker 4: But yeah, so that breaks up my two year streak of running all the races.
• 26:25
  Speaker 4: One more thing before we leave this topic.
• 26:27
  Speaker 4: Once again, my friends, the, the folks who jumped on to the uh princess, uh chat in the in the community chat group, were awesome, just helping one another out, and I was.
• 26:43
  Speaker 4: I'm so proud to see that happen.
• 26:45
  Speaker 4: I mean, everything goes so well that I, most of the people who are in there, will end up getting registered for the weekend.
• 26:54
  Speaker 4: So that's working really, really well for us.
• 26:57
  Speaker 2: Thank you to everybody who participated in that and if you did not get into the races or still looking for a race, like Jack was saying, her phone was beeping out with all the alerts.
• 27:09
  Speaker 2: Our friend Matt over at Team Hashtag Run Disney he set up those race alerts so you could check it out.
• 27:16
  Speaker 2: He's got a race alerts on X, twitter, whatever you want to call it Telegram, slack, discord and Thread.
• 27:22
  Speaker 2: So he has all these race alerts.
• 27:23
  Speaker 2: They open up.
• 27:24
  Speaker 2: So he has all these race sellers.
• 27:25
  Speaker 2: They open up.
• 27:25
  Speaker 2: They tell you that something's open.
• 27:28
  Speaker 2: You got to jump on it real quick a lot of the times because they're gone within like five minutes at tops they're gone.
• 27:34
  Speaker 2: So get on there.
• 27:35
  Speaker 2: And we're probably going to get Matt on in a couple weeks to discuss what he's doing with it and how he helps you guys out with getting these race registrations in.
• 27:45
  Speaker 5: That would be amazing.
• 27:47
  Speaker 4: It is.
• 27:47
  Speaker 4: Thanks, John.
• 27:48
  Speaker 4: I'm glad you brought that up.
• 27:50
  Speaker 4: That's very helpful.
• 27:51
  Speaker 4: And yeah, Matt does a great job with that, so I'll be looking forward to talk to him too.
• 27:55
  Speaker 4: We had him on before, didn't we John?
• 27:56
  Speaker 4: Yes, we did, yeah, so it would be good to have him back.
• 27:59
  Speaker 4: All right now, let me move on Wine.
• 28:01
  Speaker 4: All right now, let me move on Wine and Dine.
• 28:03
  Speaker 4: Metal Reveal happened this week.
• 28:05
  Speaker 4: I thought they were nice.
• 28:07
  Speaker 4: What did you guys think there's?
• 28:09
  Speaker 4: The shocker of the century.
• 28:11
  Speaker 2: Wow, they're okay.
• 28:14
  Speaker 4: They're fine I loved them.
• 28:19
  Speaker 3: No, I think they look really nice.
• 28:20
  Speaker 3: I will say, the one thing that has me the most excited is I mean, Ingrid, you can only tell so much for a picture.
• 28:29
  Speaker 5: I totally understand that I know what you're about to say.
• 28:32
  Speaker 3: But I think the finishing on them looks different and they're possibly going back to that more enamel type style where it hopefully will prevent, you know, chipping and cracking and and and all that jazz.
• 28:49
  Speaker 3: And if that's the case then you know, bravo to run disney for you know, taking in all the feedback about you know the, the printed metals and how they would so easily chip.
• 29:00
  Speaker 3: I mean sure you know our friend amanda over at Once Upon a Marathon, did a wonderful breakdown on her Instagram the other day about the pros and cons of the printed style versus the enamel style.
• 29:12
  Speaker 3: And I mean sure you can do all this like wonderful, like shading of different colors with the printed versions, but with this enamel I think the durability is just going to be a lot better.
• 29:24
  Speaker 3: And then maybe we can officially move away from having to put these things in the plastic bags as they're handed to us as we're crossing the finish line, the fact that on the challenge medal you are actually getting representation of what you need to do in order to earn the challenge.
• 29:50
  Speaker 3: so I like how you know, half the medal is mickey, and then you have the little remi and the little tiana.
• 29:55
  Speaker 3: I think that was a really neat move that we haven't seen before, um, in a really long time.
• 30:00
  Speaker 3: So, yeah, I'm excited to get them and I will say I, I, I know, and I keep reminding myself that going trick or treating with my daughter is more important, uh, than being down there for the 5k.
• 30:12
  Speaker 3: But that Swedish chef metal looks so cool, I loved you.
• 30:17
  Speaker 3: It looks awesome.
• 30:18
  Speaker 3: So I'm very excited, uh, for all of you that are running the 5k and Bob for all of you that are running the 5k, and bob if you just happen to lose your medal.
• 30:28
  Speaker 3: Um during race weekend.
• 30:28
  Speaker 4: Um, don't look in my bag, okay all right, that's something I'm not sure of.
• 30:35
  Speaker 4: Again, we're looking at pictures.
• 30:36
  Speaker 4: I didn't see any obvious spinners or movers or bouncers or rotating things, which in my opinion, is kind of a waste.
• 30:47
  Speaker 2: I think the challenge metal is a spinner for such it might be.
• 30:51
  Speaker 4: it might be, but the thing about metals that move is they don't move.
• 30:56
  Speaker 4: Once I hang them up on my wall, they're just there.
• 30:59
  Speaker 4: It's like the light up.
• 31:01
  Speaker 2: Light up one too, Like the light up ones yeah.
• 31:03
  Speaker 4: Yeah ones, yeah, it's cool, I guess, but I'd rather the effort go into a better-looking and sturdier metal than into one that spins, rotates and beeps and boops.
• 31:21
  Speaker 3: One thought that just popped in my head and I will say the one negative thing that I do have to say about this set of medals is and this is only specifically for the half marathon Can we move away from this concentric circle design that they've been going with?
• 31:43
  Speaker 3: Design um, that they've been going with because you know I'm thinking about you know, just in, like the past three years alone.
• 31:49
  Speaker 3: If you take the, the remy medal that's going to be given out for the half marathon, and you put that up against the toy story challenge medal from Springtime, surprise, they are all very, very similar in shape and the way that all the circles are placed.
• 32:15
  Speaker 3: For some reason, they love that design, and I don't know why, and I would just like to see a little bit more creativity on that front.
• 32:22
  Speaker 3: I mean, heck, there's so much creativity in the 5K metal.
• 32:26
  Speaker 3: Let's start expanding that to the other ones as well too.
• 32:30
  Speaker 3: But yeah, so that's my only complaint on them.
• 32:33
  Speaker 2: My big thing is I think Remy looks a little sketch there yeah.
• 32:38
  Speaker 5: I have to go look at the pictures again.
• 32:40
  Speaker 5: Hold on, Now.
• 32:40
  Speaker 5: I'm like what's going on?
• 32:41
  Speaker 5: I don't know.
• 32:51
  Speaker 3: It's like that version you're going to see in times square where it's not really disney.
• 32:53
  Speaker 3: It's kind of like, uh, those off brands.
• 32:54
  Speaker 3: Yeah, I mean, I will.
• 32:55
  Speaker 3: I understand what you're saying, john, but at the same time, though, I mean it does match how remy looks in the artwork when the themes got released.
• 33:00
  Speaker 3: So it's not, it's not too far off.
• 33:03
  Speaker 3: So I think that just was more so like an, a artistic choice, I guess yeah, all right.
• 33:09
  Speaker 4: One last thing before we talk with our guests for the week.
• 33:11
  Speaker 4: Friends, you've been watching the olympics oh goodness, yes, so much yeah, and we haven't even got to the running events yet.
• 33:20
  Speaker 4: We're mostly into swimming and other events.
• 33:23
  Speaker 4: You know, one of the things that I'm enjoying this year this is the.
• 33:26
  Speaker 4: This is going to be crazy.
• 33:28
  Speaker 4: This is the first Olympics summer Olympics since we've had the podcast and all of a sudden I have a whole lot more rooting interest.
• 33:38
  Speaker 4: I'll see a team from the Netherlands and I go oh, we know four or five people from the Netherlands or from the UK or from Argentina or from.
• 33:51
  Speaker 4: You know we've been downloaded in 98 different countries throughout the world.
• 33:56
  Speaker 4: Yeah, that's true.
• 33:59
  Speaker 4: So it's just given me a whole new perspective.
• 34:03
  Speaker 4: I'm still rooting for Team USA all the way, but I'm rooting for some of these other countries.
• 34:08
  Speaker 4: We have a lot of rise, and run friends in also Just makes it add to the fun for me a little bit.
• 34:13
  Speaker 4: All right friends, I think this is a good time to visit with our guest for the week.
• 34:19
  Speaker 4: All right friends.
• 34:21
  Speaker 4: The last time we talked with our guest for the week, he was just with us as a Tutu guy.
• 34:27
  Speaker 4: That was back in February, episode 128.
• 34:29
  Speaker 4: He was here with his buddy, adam.
• 34:30
  Speaker 4: We were introduced to the Tutu guys, tom and Adam.
• 34:33
  Speaker 4: Now a bunch of us know him as Coach Tom Tom Stokes.
• 34:38
  Speaker 4: Welcome back to the Rise and Run podcast.
• 34:41
  Speaker 4: Thanks for having me back y'all.
• 34:42
  Speaker 4: Well, we're glad to see you here, buddy.
• 34:45
  Speaker 4: I promise you that it's been great, man.
• 34:48
  Speaker 4: It's been great the way you've jumped in and interacted with the family and all that, and worked with the Facebook chat group and now worked into this challenge.
• 34:59
  Speaker 4: Tom, I got to tell you a story.
• 35:01
  Speaker 4: I haven't told this to anybody yet.
• 35:02
  Speaker 4: This happened just this afternoon and I'm going to relay this as accurately, without as any embellishment, as I possibly can.
• 35:12
  Speaker 4: So I go to Publix.
• 35:13
  Speaker 4: If you're not from this part of the country, publix is a ubiquitous supermarket.
• 35:18
  Speaker 4: I mean, there are literally, in some places where I live, publix across the street from one another.
• 35:24
  Speaker 4: I walk in.
• 35:26
  Speaker 4: I need to use the restroom.
• 35:27
  Speaker 4: I walk into the restroom.
• 35:28
  Speaker 4: There's a young fella in there.
• 35:29
  Speaker 4: Probably, to be completely candid, probably has a slight learning disability.
• 35:37
  Speaker 4: He looks at me, big grin on his face, and says hi, and I said hi to him and he goes oh, I thought you were Hulk Hogan.
• 35:46
  Speaker 4: I said that's Tom.
• 35:48
  Speaker 4: Five weeks with Tom.
• 35:50
  Speaker 4: I said no, no, no, I am not.
• 35:54
  Speaker 4: I'm not Hulk Hogan.
• 35:56
  Speaker 4: Sorry about that.
• 35:57
  Speaker 4: I'll take it.
• 35:59
  Speaker 4: He figured it out.
• 36:00
  Speaker 4: But see what just five weeks with Tom has done for me.
• 36:04
  Speaker 4: People are confusing me for the Hulkster.
• 36:05
  Speaker 4: Hey look, buddy, this challenge man.
• 36:08
  Speaker 4: This is pretty exciting From your point of view.
• 36:11
  Speaker 4: How's it going?
• 36:12
  Speaker 8: It has been absolutely wild.
• 36:14
  Speaker 8: You know, prior to chatting with you guys, I ran challenges maybe two or three times a year and, you know, get anywhere between 20 to 50 people signing up and all ready to go for that.
• 36:26
  Speaker 8: We had 150 plus sign up for this one.
• 36:30
  Speaker 8: It's been wild.
• 36:31
  Speaker 8: I am buried in front of my computer and trying to answer messages as best as I can, as often as I can.
• 36:38
  Speaker 8: Computer and trying to answer messages as best as I can as often as I can.
• 36:42
  Speaker 8: Luckily I'm an early bird, but even at waking up at 4.30 in the morning, I get 15 missed messages through my app.
• 36:47
  Speaker 8: Just, coach Tom, how do I do this?
• 36:51
  Speaker 8: What's your advice on this?
• 36:52
  Speaker 8: And I love it.
• 36:55
  Speaker 8: If you're watching the video of this.
• 36:56
  Speaker 8: You're watching the video.
• 36:58
  Speaker 8: You're watching the video that you see I'm I'm grinning ear to ear.
• 37:00
  Speaker 8: That's my.
• 37:02
  Speaker 8: This is my passion.
• 37:03
  Speaker 8: I was able to quit 10 years in corporate logistics to chase my passion and it's just been amazing and the messages coming through every day.
• 37:13
  Speaker 8: I mean Hulk Hogan's probably probably the best one I've gotten yet, but I'm feeling stronger, I'm getting faster, losing weight.
• 37:23
  Speaker 8: It's just been absolutely, absolutely incredible and I'm looking forward to seeing everybody hit PRs come race season.
• 37:32
  Speaker 4: Yeah, I keep telling the folks you've got to wait for it to cool off a little bit, but that'll help.
• 37:35
  Speaker 4: That'll help too.
• 37:37
  Speaker 4: I mean it all comes together.
• 37:38
  Speaker 4: It all comes together.
• 37:39
  Speaker 4: I mean it's really clear that you do love it.
• 37:41
  Speaker 4: It was clear from golly.
• 37:43
  Speaker 4: It was clear from the first time we met online like this.
• 37:45
  Speaker 4: It was clear you loved what this community was about and then you love being able to help out that way.
• 37:53
  Speaker 4: You meet with us twice a week.
• 37:57
  Speaker 8: It's been great.
• 37:58
  Speaker 8: I love I go on rants and I ramble so you guys can always keep me on track on here, but we get on those chats and I will just talk all day.
• 38:06
  Speaker 8: Fitness and nutrition.
• 38:08
  Speaker 8: I've got people asking hey, how do we keep this thing going once it's over?
• 38:12
  Speaker 8: And, trust me, the wheels are turning.
• 38:14
  Speaker 8: I'm working on figuring that out?
• 38:18
  Speaker 4: Okay, I was going to ask you about that at the end, but if, if you don't have anything to tell us right now, that's okay.
• 38:21
  Speaker 4: Um, we can wait.
• 38:23
  Speaker 4: We can wait about.
• 38:25
  Speaker 8: You said you had about 150 150 plus signed up people I also invited in that were already, you know, rise and run family members I work one-on-one with, like our friends lex and jack yep yep.
• 38:38
  Speaker 8: So they got an automatic thing even in.
• 38:41
  Speaker 8: Even though they don't jump on the calls with us often because they're already on the phone calls, but I spend a good 45 minutes chatting one-on-one with them.
• 38:51
  Speaker 8: These two are funny because my one-on-one check-ins with them are always the ones that go the longest.
• 38:58
  Speaker 8: We usually go about 30 minutes on one-on-one check-ins with them are always the ones that go the longest.
• 39:00
  Speaker 7: We usually go about 30 minutes on one check-in.
• 39:01
  Speaker 8: Lex and I were on the phone for probably what an hour the other day.
• 39:04
  Speaker 8: Jack, I usually get for her 45-minute drive to work and then she sits in the parking lot, while she probably should be going into the office.
• 39:13
  Speaker 4: That's kind of the way the podcast went too.
• 39:15
  Speaker 4: We started out going about 30 minutes and now we go about two hours, so nothing surprises me there.
• 39:23
  Speaker 5: I feel guilty for my 30 minutes, and now I don't feel guilty anymore.
• 39:30
  Speaker 4: But I wanted to put again some perspective on this.
• 39:32
  Speaker 4: Those 100 plus people, most of them from Rise and Run, or were they from other places?
• 39:39
  Speaker 4: I would say about a hundred through Rise and Run.
• 39:41
  Speaker 4: So a bunch of folks who are listening right now are with us, but a bunch of folks aren't and may not know.
• 39:48
  Speaker 4: Well, they wouldn't know exactly what it is that we're doing.
• 39:51
  Speaker 4: Now, all of us here know, because all of us are involved, but you want to explain to folks what it is?
• 39:57
  Speaker 8: we're doing so right now.
• 39:59
  Speaker 8: Eight-week transformation challenge and transformation challenges can have a lot of different meanings, but our prize is weight loss-based, because that's what everybody wants to see.
• 40:11
  Speaker 8: It's a number on the scale people chase, but for me it's about what kind of transformation can you achieve in eight weeks, even if you don't win the scale number and I think we often get very caught up in the scale number but the extremely positive messages I'm getting, I'm stronger.
• 40:28
  Speaker 8: We had a woman yesterday message in the group where she said my scale hasn't budged.
• 40:33
  Speaker 8: But take a look at these pictures of me.
• 40:36
  Speaker 8: I look completely different and we're only pushing on week four coming this Monday and she's seeing visual changes in the mirror and you gain five pounds of muscle and you lose five pounds of fat.
• 40:51
  Speaker 8: That scale's not gonna move, but what you see in the mirror is gonna look a lot different and that's also gonna lead you to feeling a little better and feeling a little stronger.
• 41:02
  Speaker 8: A lot of injury prevention is.
• 41:04
  Speaker 8: You know people are coming in and I'm dialing in extra things for the program, just knowing the target market.
• 41:11
  Speaker 8: If I had known we were going to get 100 passionate runners in the group, I might have come up a little earlier, with some extra running stretches in the mix.
• 41:20
  Speaker 8: And cause I have fun doing that, I'll sit and exercise.
• 41:24
  Speaker 8: Programming is is a blast for me.
• 41:26
  Speaker 4: Cool.
• 41:27
  Speaker 4: I mean, look, sign me up as one of those people who feels really good.
• 41:30
  Speaker 4: I, I have, uh, I've dealt with years of injury.
• 41:35
  Speaker 4: I don't want to go into it.
• 41:36
  Speaker 4: Our friends listening have heard enough of that.
• 41:38
  Speaker 4: I want to break through on the other side and I want to prevent myself from getting injured again and I think a lot of what we're doing is helping that A lot of it I try to.
• 41:51
  Speaker 8: you know it's funny.
• 41:52
  Speaker 8: There's a lot of different ways you can program exercise.
• 41:55
  Speaker 8: When I had 100 runners I said I got to look at things a little, a little different.
• 42:05
  Speaker 8: I'm not going to give you a hour and a half leg routine because you're going to want to kill me on those.
• 42:08
  Speaker 8: Tuesday, thursday, saturday runs and twigs will probably want to strangle me.
• 42:14
  Speaker 4: Twigs is on board.
• 42:15
  Speaker 4: I told him what I was doing on the uh, the split walk, slash lift, slash walk, he says so he said same thing you do.
• 42:23
  Speaker 3: I love it sounds great hey, tom, speaking of injuries, uh, chalk me up as one of those guys that's part of this challenge that actually injured myself, uh, while being a part of this and uh, so make a long story short, maybe two weeks ago slightly strained my calf.
• 42:43
  Speaker 3: And for those of us that are in the challenge or are a one-on-one client or whatever future endeavors that you put out there, say you're in the predicament similar to mine where you know a minor injury does happen, what adjustments do you recommend?
• 43:04
  Speaker 3: That someone who is, you know, newer to the weight lifting and strength training game to make those slight adjustments so that you can continue on this journey but not put yourself behind the eight ball from you know, all the work that you know you've developed to get to that point?
• 43:22
  Speaker 8: I start right off with saying ease into any new program, definitely.
• 43:27
  Speaker 8: Take it easy, one step at a time.
• 43:30
  Speaker 8: Not going to come into into a gym after not working out for a while and not lifting for a while and attempt to bench press 225 pounds or something like that.
• 43:39
  Speaker 8: So calf injury that's immediate trigger for me where I'm going to say we need to rest that because your true passion is is you love running.
• 43:50
  Speaker 8: We are on the rise and run podcast and I know the five people I'm looking at right now love running.
• 43:56
  Speaker 8: So we've got to ease up on that calf.
• 43:59
  Speaker 8: But how do we prevent it in the future?
• 44:01
  Speaker 8: So do we do we say, wow, I hurt that calf, I never want to work calves again, because you know I don't want to go through this again and be knocked out of my training plan.
• 44:11
  Speaker 8: Or do we develop a plan of action?
• 44:13
  Speaker 8: All right, we need a little more calf mobility, more calf stretches, and at the end of the day, we should try to strengthen it, to fight it.
• 44:26
  Speaker 8: You know, just get ahead of it so we don't get injured there again.
• 44:28
  Speaker 8: One-on-one.
• 44:28
  Speaker 8: We'd make those adjustments, you know you let me know as soon as you got that calf injury we're going to.
• 44:32
  Speaker 8: All right, let's get it.
• 44:33
  Speaker 8: Let's get ice, let's get heat.
• 44:35
  Speaker 8: I want you doing these three to five stretches every other day without killing it, and let's get you back in the game.
• 44:43
  Speaker 8: Worst part about any type of fitness is getting knocked out of the game.
• 44:47
  Speaker 8: Nothing slows your goals down More, so Work around it and calf gets injured.
• 44:58
  Speaker 8: All right, we're going to ease up on the calf work for a couple weeks, stretch things out and you know, like with Jack got Jack's got a hundred miler coming up.
• 45:08
  Speaker 8: She's raising her hand, she don't let her chime in in a second.
• 45:10
  Speaker 8: She's got a hundred miler coming up.
• 45:12
  Speaker 8: I'm going to have to have the hard conversation with her that, hey, we're going to really ease up on your legs Come November and December.
• 45:20
  Speaker 8: Mobility let's keep them mobile, cause you don't want to atrophy, you don't want to sit on the couch on all your rest.
• 45:27
  Speaker 8: We want to keep the motion going.
• 45:29
  Speaker 8: But let's, let's come up with a different plan of attack.
• 45:32
  Speaker 8: She doesn't need to be doing 315 pounds squats, you know, two weeks before.
• 45:37
  Speaker 8: A hundred miler.
• 45:38
  Speaker 5: Thank you for thinking that I could do something like that, but no, no, but I was going to say it kind of goes with what Greg was talking about about injuries and I know, um, with this eight week program if you set PRs you get like 20 points or whatever and you try to get to first place.
• 45:57
  Speaker 5: But I know everybody wants to get a pr every single time that they do work out.
• 46:03
  Speaker 5: But don't injure yourself to get one preach yes because the goal is to get you to that race at the strongest and fastest.
• 46:13
  Speaker 5: You've been not injured because you're trying to get some kind of weight PR, but remember what your goals are, and I mean honestly everybody.
• 46:22
  Speaker 5: I look on there I'm like, oh my gosh, you guys are all doing so amazing.
• 46:26
  Speaker 5: I looked at my place and like I feel like I should be doing better.
• 46:30
  Speaker 5: But then I realized it's like I've been with you, tom, since what?
• 46:33
  Speaker 5: End of March?
• 46:34
  Speaker 5: And it's harder to get PRS in my workouts because I'm at a point where it's like we're trying to do more reps, not more of the weights.
• 46:45
  Speaker 5: Um, correct me if I'm wrong, but yeah, it's just harder to get PRS at the moment.
• 46:52
  Speaker 8: It gets a little harder and I had a you know I've had those tough conversations with myself cause I'm you're your worst, you're your own worst critic.
• 47:00
  Speaker 8: So I I have had looks in the mirror where I beat myself up over not hitting PRs.
• 47:05
  Speaker 8: And I used to be a very addicted rower in my, you know, doing orange theory classes and you know I had six guys built like me and we were all just very competitive with each other and it was constantly chasing PRs and I think we all pushed each other over the course of a year to just unleash our best selves on that rower and I got to a point where I'm like beating myself up over not being able to attain a PR.
• 47:34
  Speaker 8: I'm like 200 meters in 25.6 seconds just insane on the rower, on a water rower, and I would beat myself up over it.
• 47:45
  Speaker 8: And I just had to remind me you can't hit a pr every single day, you can't.
• 47:51
  Speaker 8: You know, look at the top level athletes performing right now yeah yeah, like it's a blessing if they get a pr, but some of these things you'll see.
• 48:00
  Speaker 8: Nobody get a pr in the sport, but they're all world-class athletes and somebody's still taking home the gold and I'll also put this out.
• 48:09
  Speaker 5: This is what I was uh saying before we start recording that I had something exciting to say.
• 48:14
  Speaker 5: I haven't done measurements on my arms in a while, but, um, I went to go put on my shirt you know those tech shirts that you get from Disney, and normally I wear a small but, my arms were a bit tight.
• 48:28
  Speaker 2: Just ripped right through it.
• 48:30
  Speaker 8: You want to cut the sleeves off?
• 48:32
  Speaker 8: Yeah there you go.
• 48:36
  Speaker 5: I'm going to throw some of them apples out there, I can see it, bam I can see it Bam.
• 48:41
  Speaker 4: I can see the definition.
• 48:42
  Speaker 4: That's also really awesome.
• 48:44
  Speaker 4: That really really is.
• 48:46
  Speaker 5: Thank you.
• 48:46
  Speaker 5: I can't wait to look at the measurements.
• 48:48
  Speaker 8: And she's a tricky one.
• 48:49
  Speaker 8: She said you know, scale's not moving too much was one of the things Jack had said to me.
• 48:54
  Speaker 8: And one of Jack's goals was gaining muscle.
• 48:57
  Speaker 8: Jack had said to me, and one of Jack's goals was gaining muscle.
• 49:03
  Speaker 8: So she's been progressively putting on muscle and I said just just do some measurements, jack, do some measurements and let's, let's see where things fall.
• 49:10
  Speaker 8: And what was that?
• 49:11
  Speaker 8: Do you mind sharing the waist measurement?
• 49:14
  Speaker 5: Yes, I won't say the exact numbers, but I have since training.
• 49:20
  Speaker 5: I know it doesn't sound like a big jump, but I've lost an inch in my waist.
• 49:23
  Speaker 4: Jack, you're a small person to start with, I mean so yeah, so that doesn't surprise me.
• 49:29
  Speaker 4: That sounds significant to me.
• 49:31
  Speaker 5: Oh, it felt significant because I said I don't want to buy new clothes because I before, before Tom, I was starting to get a little gain, a little bit extra weight, and everything was starting to feel a bit tighter.
• 49:42
  Speaker 5: Now things are starting to feel normal, except in the shoulders.
• 49:47
  Speaker 4: I will tell you, I'm reaching into my closet for something I haven't reached in for in a couple of months, and that's a belt.
• 49:53
  Speaker 4: I haven't, I haven't needed a belt for a while Now I finally, I finally need one again.
• 50:13
  Speaker 4: That's a good thing.
• 50:14
  Speaker 4: I'm happy about that.
• 50:15
  Speaker 4: I've got a goal in my head I want to get out to Disneyland at a certain weight.
• 50:17
  Speaker 4: I'm on track.
• 50:17
  Speaker 4: We'll see how it goes, but it's really working well for me.
• 50:20
  Speaker 4: Changing topics or anything here, just a general question about strength training.
• 50:22
  Speaker 4: Do a lot of upper body strength training, which I really need?
• 50:28
  Speaker 4: For a big guy, I am not strong in the upper body.
• 50:29
  Speaker 4: How much does that help us as runners?
• 50:30
  Speaker 4: Increasing upper body strength One?
• 50:32
  Speaker 8: of the biggest benefits, I would say, is going to be in your posture.
• 50:36
  Speaker 8: So you're going to maintain better posture, better balance while running and that always leads to more injury prevention.
• 50:46
  Speaker 8: Huge especially as we we age and we get older, fall risk goes up and mortality rates by falls go up and we want to avoid that.
• 50:56
  Speaker 8: So if we can improve balance, upper body definitely helps with balance and stability.
• 51:01
  Speaker 8: You know it's going to.
• 51:03
  Speaker 8: We're pumping our arms while we run, so a consistent you know having having a good stride and it's going to make your run feel smoother.
• 51:10
  Speaker 8: Other wins there pumping those arms.
• 51:13
  Speaker 8: I mean marathon, not so much where we're sprinting, but getting getting those arms pumping and you're going to have better running economy.
• 51:20
  Speaker 8: It's going to help you go faster and just finish the race stronger.
• 51:24
  Speaker 4: Yeah, yeah, yeah, yeah.
• 51:25
  Speaker 4: I couldn't agree more balanced in terms of muscle tone throughout, also working on balance.
• 51:29
  Speaker 4: I actually one of the exercises you've given me I've got a nice little gym here but we don't have every piece of equipment.
• 51:35
  Speaker 4: So one of the exercises on there I can't remember what it is, but I've replaced it with a BOSA ball balance routine and that really helps me.
• 51:44
  Speaker 4: I don't have a problem with balance, but I think it's a good thing for me to work on.
• 51:48
  Speaker 4: I'll give you one more.
• 51:50
  Speaker 8: One more what's a big fuel for us while we're running One of the body's fuel sources running one of the body's fuel sources carbohydrates, glycogen and so we increase muscle mass, especially in the upper body.
• 52:07
  Speaker 8: We can store more glycogen for the long.
• 52:08
  Speaker 8: Okay, okay, okay I know some people, uh, some people laugh, but I said I barely fuel during, during a half marathon.
• 52:15
  Speaker 8: No, I get that a little bit during a full, but I'm a.
• 52:18
  Speaker 8: I'm that A little bit during a full, but I'm a bigger guy.
• 52:20
  Speaker 8: I've got a little more glycogen stores than most guys you see out there.
• 52:27
  Speaker 4: Yeah, I carry very little.
• 52:28
  Speaker 4: We don't look exactly alike, but then again I do look like Hulk Hogan.
• 52:35
  Speaker 4: Hulk is getting there.
• 52:38
  Speaker 8: I would say Jesse the Ventura Can you grow this stash and get a bandana.
• 52:44
  Speaker 4: I think I had my.
• 52:45
  Speaker 4: It's not this cap.
• 52:46
  Speaker 4: I had my cap on.
• 52:47
  Speaker 4: I think the kid thought it might have been a bandana.
• 52:49
  Speaker 4: It was a tie-dyed one of my tie-dyed Rise and Run hats.
• 52:52
  Speaker 4: Greg, go ahead.
• 52:53
  Speaker 3: Well, the good news is that we now have Bob's costume for Princess for the 5K, so let's lock in Hulk Hogan while we're here.
• 53:01
  Speaker 3: But, anyway, I want to go back to something that Bob said earlier about finding balance.
• 53:07
  Speaker 3: And another thing that we have to balance as we are training for this upcoming run Disney race season is obviously we need to get our runs in.
• 53:17
  Speaker 3: Run Disney race season is obviously we need to get our runs in, but obviously, as you have mentioned, you know, on this episode and previous episodes, having the strength training proponent is vitally important as well too.
• 53:30
  Speaker 3: Now I know, for example, in the summer challenges, you know you have lifting on one day and running on the other.
• 53:35
  Speaker 3: Say, you know, life gets in the way and you have to do both on the same day.
• 53:41
  Speaker 3: What is your professional opinion?
• 53:43
  Speaker 3: Is there a specific order that we should go, and should we lift first and then run or run and then lift?
• 53:50
  Speaker 5: That's such a good question.
• 53:52
  Speaker 8: Now this is a this is a double, double-sided answer, because there are.
• 53:57
  Speaker 8: I'm going to give two.
• 53:58
  Speaker 8: In my professional opinion, if lifting and strength training was your number one goal, I would say it's probably better to do that first, because it's going to be a lot more technical and it's going to have a lot more effect on the central nervous system.
• 54:14
  Speaker 8: So doing a deadlift is going to wipe out your CNS.
• 54:18
  Speaker 8: It's very easy to downshift on a run if you need to.
• 54:23
  Speaker 8: It's very easy to say all right, I'm going to take a green day and have a lighter run and not kill myself out there.
• 54:29
  Speaker 8: And if we go run and we go full on, full bore, and we crush a PR and then we go to lift and we're a little exhausted and you know muscles a little weak puts us at a higher risk for injury.
• 54:43
  Speaker 4: Yeah, yep.
• 54:44
  Speaker 8: That being said, when I know that at least a hundred people that are in that challenge are training for wine and dine, weekend, dopey princess and things beyond a hundred races, I'd say, look, I know you want to get them both done in the same day and, you know, if time works and you're not exhausted, you can do the run first, because that's your, that's your main focus.
• 55:09
  Speaker 8: You, you know you are focusing on getting a PR, or completing your first dopey, or completing your first half, your first dopey or completing your first half.
• 55:21
  Speaker 8: Put the emphasis on that.
• 55:22
  Speaker 8: Don't, don't take a challenge and make you know, put your race on the back burner.
• 55:24
  Speaker 8: That's your main focus, you know.
• 55:27
  Speaker 8: So, with that being said, it's okay to go into the gym and do some, do lighter weights that day.
• 55:34
  Speaker 8: Not every workout do you have to feel like you're killing yourself, and that's something I'm personally.
• 55:40
  Speaker 8: I'm used to going in and feeling that and right now, my focus is on really following a dopey training program this year and I want to see the difference in my body and my times and everything by following the plan versus just saying I'm going to sign up for this, I'll do a couple of runs here and there.
• 55:58
  Speaker 8: No, I'm sticking to the plan this year and I've had to let off the gas pedal on some workouts.
• 56:06
  Speaker 4: I've talked to you about this and to coach twigs about this Now.
• 56:11
  Speaker 4: These have been short runs.
• 56:12
  Speaker 4: You've been three or four mile runs, but I've split them up.
• 56:15
  Speaker 4: I've done a mile and a half or so, then gone into the gym and then done another mile and a half.
• 56:22
  Speaker 4: That seemed to work and seemed to satisfy all the requirements.
• 56:29
  Speaker 8: I like that too.
• 56:30
  Speaker 8: Breaks up the long you know, breaks up the runs a little bit and gives me a chance to.
• 56:36
  Speaker 8: I was struggle bsing this morning, struggle bussing on my 45-minute race I could have used or 45-minute training run.
• 56:44
  Speaker 4: I could have used a little break.
• 56:45
  Speaker 4: I don't think I'd do it on like a 15.
• 56:47
  Speaker 4: I don't think I'd run eight, go to the gym and then run seven.
• 56:55
  Speaker 8: I don't think I'd lift on a day I was doing double-digit runs With.
• 56:57
  Speaker 8: That said, if it's a long run, saturday, I don't recommend going down there right right.
• 57:02
  Speaker 8: Let your body yeah, let your body right after that race, go into the recovery process.
• 57:08
  Speaker 8: You know, running is stressful, lifting is stressful.
• 57:11
  Speaker 8: They're both great for your body and great for your health, but they're stressors on the body and we got to adapt to that stress.
• 57:18
  Speaker 8: So taking off the recovery process is is necessary.
• 57:25
  Speaker 7: Tom, this is one of your rants that you can go on, but let's and this kind of.
• 57:32
  Speaker 7: I guess I'm in the minority of the the six of us here, in the minority of the six of us here.
• 57:42
  Speaker 7: I'm not focusing on long distance.
• 57:44
  Speaker 7: This race season I'm doing 10 Ks and under and focusing on weight loss.
• 57:56
  Speaker 8: Let's hear your BMI rant, my BMI rant.
• 57:59
  Speaker 2: All right, I got to sit up in the chair.
• 58:05
  Speaker 8: I have my finger on the bleep button, you know, just in case I just believe.
• 58:08
  Speaker 8: I believe there are so many better measures out there than BMI, and weight on the scale is not a perfect measurement as well.
• 58:18
  Speaker 8: So BMI gets your height and your weight in there and takes into account no other factors.
• 58:25
  Speaker 8: So I'm going to plug myself in real quick Compute BMI 6'2".
• 58:32
  Speaker 8: I'm 210 pounds.
• 58:34
  Speaker 8: As of this morning, my BMI is 27.
• 58:36
  Speaker 8: That means I am overweight.
• 58:40
  Speaker 8: So last time I was at a doctor he said I was in perfect health.
• 58:45
  Speaker 8: Don't worry about that number, you know it's.
• 58:48
  Speaker 8: And BMI of 30 plus, which I'm only three away from that.
• 58:58
  Speaker 8: I'm three digits away from that.
• 58:59
  Speaker 8: 30 plus plus is obese.
• 59:00
  Speaker 8: Now we've got 100 people doing the challenge right now and I've spoken to some people who have poor relationships with you know food and have been through you know a lot of food trauma and diet trauma where you know the term obese has become very, very damaging to people.
• 59:17
  Speaker 8: So I'm three ticks away myself from being reported as obese.
• 59:23
  Speaker 8: It's that's.
• 59:26
  Speaker 8: You know that word is traumatic for some people and you know it's thrown around.
• 59:33
  Speaker 8: My goal at the end of the day try to get people in better health.
• 59:35
  Speaker 8: How can we take a measure of that?
• 59:37
  Speaker 8: My goal at the end of the day, try to get people in better health.
• 59:39
  Speaker 8: How can we take a measure of that?
• 59:40
  Speaker 8: We look at Jack, where first month scale didn't move, but she lost an inch in her waist and gained an inch in her arms.
• 59:45
  Speaker 8: It says that I'm like one or two points away from being obese, since I'm 5'4".
• 59:55
  Speaker 8: And those of you that have met Jack, well, jack's tiny Jack's tiny.
• 59:58
  Speaker 4: Those of you that have met Jack.
• 59:59
  Speaker 4: Well, jack's tiny, jack's tiny.
• 1:00:00
  Speaker 4: In this last month's effort, tom, I got out of the obese category.
• 1:00:05
  Speaker 8: See, now I'll take that.
• 1:00:06
  Speaker 8: Then our BMI calculator is good, okay.
• 1:00:10
  Speaker 2: And if you really looked at it back in the day, that classic Arnold photo he was probably obese in that photo.
• 1:00:17
  Speaker 8: Oh, I'm sure 110%.
• 1:00:19
  Speaker 8: Yeah, I'm sure.
• 1:00:21
  Speaker 2: Probably like no body fat, but he's obese.
• 1:00:23
  Speaker 8: Right, I think a better metric would be.
• 1:00:25
  Speaker 8: You know if there's an adequate body fat scale that you could use now?
• 1:00:30
  Speaker 4: Yeah, I've got one.
• 1:00:31
  Speaker 4: I just bought it and it seems to work pretty well and my percentage of body fat is lower than my BMI work pretty well and my percentage of body fat is lower than my BMI it should be.
• 1:00:42
  Speaker 8: Now, those are tricky too.
• 1:00:43
  Speaker 8: So if you're somebody who does use one of those, you've got your ones.
• 1:00:45
  Speaker 8: You can buy on Amazon for 20 bucks and you can go into gyms and they're going to charge you, you know, 50 bucks just to use the thing.
• 1:00:52
  Speaker 8: And fortunately, one of the gyms where I grew up in had one and I worked there and I had access to it.
• 1:01:02
  Speaker 8: And I'm a numbers nerd, I'm a data nerd.
• 1:01:05
  Speaker 8: I've stepped on this thing five or six times in a single day and watched my body fat change 5% up, 7% down.
• 1:01:14
  Speaker 8: There's so much room for error with those because they bioelectrical impotence and it tracks water in the body.
• 1:01:22
  Speaker 8: So if you go in dehydrated, that scale is going to look a little different.
• 1:01:27
  Speaker 8: If you go fully hydrated, it's going to look a lot different.
• 1:01:30
  Speaker 8: I actually might just do that pre long run this weekend and then post long run, yeah.
• 1:01:36
  Speaker 7: Yeah Well it's interesting to see how much weight you lose on a long run too.
• 1:01:53
  Speaker 7: Same weight because my metabolism is working lower than normal, I guess would be the best way to explain it.
• 1:02:07
  Speaker 8: It's not performing optimally.
• 1:02:10
  Speaker 7: Right, exactly so, and I know specifically with your one-on-one program.
• 1:02:19
  Speaker 7: I mean, the title of your business is Stoked Metabolic Training, and so can you explain to our listeners what metabolic training is, specifically?
• 1:02:32
  Speaker 7: Because we've talked about strength training, we've talked about running, but let's kind of switch over to more of like the nutrition side of it calories are interesting, are we have?
• 1:02:44
  Speaker 8: let's see who on the call can give me the magic number.
• 1:02:46
  Speaker 8: How many calories are you supposed to eat?
• 1:02:49
  Speaker 5: in a day, or what have you been told?
• 1:02:51
  Speaker 8: your whole life.
• 1:02:52
  Speaker 8: 2 000 2 000 for men well, that's for men I thought it was for everybody.
• 1:02:59
  Speaker 5: I thought it was to lose weight to maintain weight.
• 1:03:05
  Speaker 4: The number I heard was 100 calories times your body weight would be a maintenance level.
• 1:03:13
  Speaker 8: You're getting too scientific on me.
• 1:03:15
  Speaker 7: I hate when that happens my doctor told me that I needed to eat 1,500 calories to lose weight.
• 1:03:22
  Speaker 7: All right 1,500.
• 1:03:24
  Speaker 8: The magic number that you hear a lot is 1,200 to lose weight.
• 1:03:28
  Speaker 8: Oh God, that's like no food 80s, 90s, that was the magic number to lose weight and you see it in a lot of magazines and nine times out of 10, when I get on a one-on-one call where I start learning about somebody and see if we're the right fit to work with each other, they say well, I'm eating 1,200 calories because that's what they tell you is.
• 1:03:52
  Speaker 8: You should be eating 1,200 calories and the lovely Google machine.
• 1:03:58
  Speaker 8: I just pulled it up.
• 1:03:58
  Speaker 8: But the recommended calorie need for a four to an eight-year-old female is 1,200 calories.
• 1:04:10
  Speaker 8: That's a four to an eight-year-old.
• 1:04:14
  Speaker 7: Yeah.
• 1:04:16
  Speaker 8: For a male it's 1 calories.
• 1:04:18
  Speaker 8: We're, we are grown adults and we need more fuel than that.
• 1:04:22
  Speaker 8: So, Lex, Lex, what were we at when we got started?
• 1:04:28
  Speaker 7: I was at 1400 whenever we started 1400.
• 1:04:31
  Speaker 7: We are up to and I've been doing that for about a month and a half is before you and I started working together.
• 1:04:39
  Speaker 8: Yep, and we are up to 2000 right now.
• 1:04:42
  Speaker 8: Yep, and the scale has not gone up.
• 1:04:45
  Speaker 8: So what that tells me is somebody was under fueling.
• 1:04:50
  Speaker 8: Now we haven't even looked at all the other variables, like her day-to-day life.
• 1:04:55
  Speaker 8: Again, I'm on the Rise and Run podcast so I know I'm talking to a runner for a half marathon and you're telling me she was at 1400.
• 1:05:14
  Speaker 8: So that's, that's going to sustain you through your day to day and also that half marathon.
• 1:05:17
  Speaker 8: We're beating our bodies into the ground, beating our bodies into the ground and the body.
• 1:05:21
  Speaker 8: Your body, has one real main job.
• 1:05:23
  Speaker 8: It's a super important thing.
• 1:05:25
  Speaker 8: A lot of people don't realize, but your body's job is to keep you alive, so it does not want to die and it's going to down-regulate your metabolism.
• 1:05:34
  Speaker 8: So she was fine down there at 1500, 1400 and wasn't losing what she wanted to lose.
• 1:05:41
  Speaker 8: But now we're up to 2000 and she's not gaining anything.
• 1:05:45
  Speaker 8: So we're trying to get her body used to that 2000.
• 1:05:50
  Speaker 8: And there's calculators all over.
• 1:05:52
  Speaker 8: I've got a cap in mind.
• 1:05:54
  Speaker 8: We won't talk about Lexi's cap, but we're going to get her that cap and I strongly believe that scale is not going to go up at all until we get there and at that point then she's going to be mad at me because I'm going to start taking some of those calories back and she'll go into an actual deficit.
• 1:06:11
  Speaker 8: But with her at 1,400, you said 1,415, 1,400, if we remove 500 calories from there because that's the magic number, to lose weight is to reduce by 500 calories you're going to be at 900.
• 1:06:26
  Speaker 8: How are you going to feel there, lex?
• 1:06:27
  Speaker 7: That's nothing.
• 1:06:28
  Speaker 7: Nothing, that's nothing.
• 1:06:30
  Speaker 8: I don't know.
• 1:06:31
  Speaker 8: I'm raising my hands.
• 1:06:33
  Speaker 5: So, tom, I know me and you have talked about this personally because I had a question about it and I know the answer.
• 1:06:38
  Speaker 5: But for anyone listening, my question to you was if I'm running a long distance half marathon or marathon you're burning X amount of calories.
• 1:06:48
  Speaker 5: Does that mean I get to eat more?
• 1:06:51
  Speaker 8: Your distances are long out.
• 1:06:53
  Speaker 8: You, you have to feel your body a hundred percent.
• 1:06:56
  Speaker 8: A hundred percent and that's you know working, where I'm glad we did the challenge early on in the training season.
• 1:07:04
  Speaker 8: Where you know seven, we get up to 15 miles.
• 1:07:08
  Speaker 8: You're going to need to be fueling.
• 1:07:10
  Speaker 8: That's more like one-on-one.
• 1:07:11
  Speaker 8: I'm going to have to take a look and say, all right, what do you got going on this weekend?
• 1:07:15
  Speaker 8: Here's what those calories should look like to continue towards your goal.
• 1:07:21
  Speaker 5: So does that mean, on the day that I run let's say my half marathon you burn.
• 1:07:25
  Speaker 5: How many calories do you burn in a half marathon on average?
• 1:07:29
  Speaker 8: That's going to change, based on everybody.
• 1:07:31
  Speaker 8: You are five foot what?
• 1:07:34
  Speaker 8: Five four, five four and I'm not going to, you know, share your weight on here, but Bob is six foot, like 17.
• 1:07:44
  Speaker 4: I'm actually exactly five foot 17.
• 1:07:47
  Speaker 4: Exactly.
• 1:07:49
  Speaker 4: In terms of weight, I'm two jacks, two jacks.
• 1:07:55
  Speaker 4: Yeah, I think that's about right.
• 1:07:58
  Speaker 8: He's going to have a much higher need than you do.
• 1:08:03
  Speaker 8: He's carrying more weight across that.
• 1:08:05
  Speaker 8: Let's see, there's so much information on there.
• 1:08:12
  Speaker 8: A hundred to 150 more calories per hour, which is not a huge amount.
• 1:08:18
  Speaker 8: I know somebody in the group was talking about you know they.
• 1:08:21
  Speaker 8: They're used to finishing up all of their races and then just going into gorge mode and eating like crazy.
• 1:08:28
  Speaker 8: A hundred to 150 calories per hour that's about 30 grams of carbs is not?
• 1:08:34
  Speaker 8: It's not a huge amount of food.
• 1:08:37
  Speaker 4: It's not that much right.
• 1:08:38
  Speaker 8: It's a very small amount of food where I think we get, we start fueling for races and you know I get hungry after it.
• 1:08:46
  Speaker 8: I ran at six, five or thirty this morning and I've been hungry all day.
• 1:08:50
  Speaker 8: I'm just trying to watch what I take, make sure it's the right food.
• 1:08:54
  Speaker 8: So you got to bump up, different than Bob does, jack, but you're also training for a hundred miler and he's not.
• 1:09:01
  Speaker 8: So, we got to look at all the conditions.
• 1:09:06
  Speaker 5: So I guess my overall thing is even though you're running the half marathon on the day that you run it, you still don't want to overeat like crazy, because you still want to keep close to what your calories are for that day, correct?
• 1:09:18
  Speaker 8: If your overall goal is to drop weight on the scale.
• 1:09:22
  Speaker 8: That's not everybody's goal, so I don't want to say yes, that's the right answer.
• 1:09:26
  Speaker 8: But you know, you train we're talking Disney races for the vast majority you train for for six months and run your first disney marathon.
• 1:09:40
  Speaker 8: Damn well, better go to main street and eat the.
• 1:09:43
  Speaker 8: You know, hit the plaza ice cream shop.
• 1:09:45
  Speaker 8: You treat yourself and that's afterwards yes don't do it before, yeah don't stop
• 1:09:53
  Speaker 8: during the race that all comes with having a better relationship with food too, though, like where it's you know?
• 1:09:59
  Speaker 8: Oh my god, I, I have to reward myself for every, every little look or I can't have this because I I didn't get my workout in.
• 1:10:09
  Speaker 8: I hear that a lot from people like oh I missed my workout today, so I'm just going to starve myself.
• 1:10:15
  Speaker 8: And your body still has a basal metabolic rate, your BMR, which is calories burned at rest, so you're still burning calories.
• 1:10:26
  Speaker 8: You can miss one workout.
• 1:10:28
  Speaker 8: It's not the end of the world.
• 1:10:30
  Speaker 8: Give yourself grace.
• 1:10:32
  Speaker 7: I text Tom yesterday and I said I am getting over sickness, I'm not going in today, I'm not going to do my workout today I didn't do it.
• 1:10:43
  Speaker 2: What'd I tell you?
• 1:10:44
  Speaker 7: Um, and you said get rest and recover.
• 1:10:49
  Speaker 8: This is coming from a hard-charging guy who in my younger 20s, when I was in, I said I can't miss a workout and I'd go in sick and I'd be hiding the cough like muffling it.
• 1:11:04
  Speaker 8: And I have to go, I've got to sweat it out of me.
• 1:11:06
  Speaker 8: I can't miss a workout and nobody's going to die if you miss one workout.
• 1:11:13
  Speaker 4: We've been talking about some good general rules for strength training and nutrition training.
• 1:11:17
  Speaker 4: We've spent a lot of time talking about the challenge that a hundred plus of us are involved in, but I want to talk to our friends who are listening, who maybe you know miss this one, who are listening who maybe you know miss this one.
• 1:11:30
  Speaker 4: There's another opportunity now Tom and Lexi and Jack know all about this and that's the opportunity to train with you one-on-one.
• 1:11:44
  Speaker 4: How much more is involved than what we're getting in this challenge with the one-on-one?
• 1:11:47
  Speaker 8: training One-on-one.
• 1:11:48
  Speaker 8: Everything is customized based around your plans.
• 1:11:52
  Speaker 8: I am 100% dialed in to you and the big benefit on one-on-one is we get on a Zoom call together once a week and just try to identify where you're struggling, what the big struggle points are and everybody's got them.
• 1:12:07
  Speaker 8: We just need to figure out how to navigate them.
• 1:12:09
  Speaker 8: And Jack's big thing is to figure out how to navigate them.
• 1:12:11
  Speaker 8: And you know Jack's.
• 1:12:12
  Speaker 8: Jack's big thing is, you know us, figuring out how she balances gaining muscle gaining muscle, a very high demand training program, getting ready for a hundred miler.
• 1:12:22
  Speaker 8: And how do we balance nutrition where her weight?
• 1:12:26
  Speaker 8: You know she's feeling for a hundred.
• 1:12:28
  Speaker 8: So we're going to it's weekly adjustments to make sure she's she's on the right track and we're not doing too much and we're not doing too little.
• 1:12:38
  Speaker 8: So really dialing that in and making sure we're both on the same page towards her goals, lex, we're trying to figure out, you know, hey, where can we push her?
• 1:12:46
  Speaker 8: Her metabolism too.
• 1:12:48
  Speaker 8: So it's it's different for everybody, but that's one of the big things there where we dial all that in and say I'm looking forward to the day where Lexi says I hit my 2,400 calorie goal that you gave me and my scale dropped because I have seen that happen, where we've gotten people to where their body, their body, should be fueled and the scale has started to act nicely.
• 1:13:14
  Speaker 8: At that point it started to move in the right direction because it's being fueled.
• 1:13:19
  Speaker 8: And there's a lot of, even people I've met through here.
• 1:13:23
  Speaker 8: But I've had, you know, women from the group where I've been working on three months have you know, three months and their hormones are more balanced than they've become more regular, which is like something that hasn't happened in nine months.
• 1:13:37
  Speaker 8: And I had somebody recently said I'm, I'm regular again, which for the ladies I mean on the call nine months of not being like that.
• 1:13:46
  Speaker 8: Like you, you're probably excited if that comes back and that means your body's working properly again and we're doing something right.
• 1:13:53
  Speaker 8: So we get to dial in all that fun stuff.
• 1:13:57
  Speaker 8: And then you get all the challenges as well, because now I'm gonna have to do a bunch of them because everybody's already asking about the next well, we're gonna get to that in just a second.
• 1:14:06
  Speaker 4: I want to remind friends and I do it every week, tom, because you're kind enough to sponsor the race report for us that you offer a great deal to Rise and Runners, and the link to join that is on our Facebook group page up at the top Stook Metabolic Training, tom, gives Rise and Runners a great discount on the one-on-one training, but you've talked about it twice and I'm going to let you go.
• 1:14:26
  Speaker 4: You got some ideas, apparently, and I'm not going to hold you to anything unless you're ready to make an announcement for maybe some upcoming challenges.
• 1:14:36
  Speaker 8: I've had a lot of people in the challenge already.
• 1:14:38
  Speaker 8: I mean we are, we're less than four weeks out of the year, we're closing in on the halfway mark, the official start date, and I've already had a lot of people message me hey, I want to keep this going in some capacity, and some people it's been.
• 1:14:53
  Speaker 8: Do you offer just the strength training?
• 1:14:54
  Speaker 8: Do you offer anything less than one-on-one, you know, similar to the challenge?
• 1:14:59
  Speaker 8: Can we just keep the challenge going?
• 1:15:01
  Speaker 8: So I'm looking at bringing I was, I was in front of the laptop for about four hours dialing those in today and I think I'll have them ready to announce in the next day or two but I'm thinking just the strength training and then maybe a group coaching, a limited group coaching, because 150 of y'all I love y'all, but it's a lot.
• 1:15:22
  Speaker 8: I get messages.
• 1:15:23
  Speaker 8: It is, yeah, I recognize that right away.
• 1:15:26
  Speaker 4: I'm glad we got such a wonderful reaction, but wow so.
• 1:15:29
  Speaker 8: I'm thinking of group coaching as well, in addition to the one-on-one.
• 1:15:33
  Speaker 8: Yeah, that's exciting.
• 1:15:35
  Speaker 8: I love getting on those calls weekly with y'all.
• 1:15:38
  Speaker 4: I know you do and I mean that in the best way.
• 1:15:40
  Speaker 4: I know you do.
• 1:15:40
  Speaker 4: I can tell you do and it's just genuine.
• 1:15:44
  Speaker 4: I'll go back to the Jeff Galloway rule of living that I go by.
• 1:15:48
  Speaker 4: You can't fake that.
• 1:15:50
  Speaker 4: You can't fake it.
• 1:15:52
  Speaker 4: It's genuine.
• 1:15:52
  Speaker 4: You gotta meet, you gotta know it.
• 1:15:54
  Speaker 4: Hey, did you get registered for princess today?
• 1:15:58
  Speaker 8: I am all in princess after 20 minutes of more than an hour.
• 1:16:02
  Speaker 8: Thank you to everybody in the chat blowing up the DMS.
• 1:16:06
  Speaker 4: Yeah yeah, that was terrific, tom.
• 1:16:09
  Speaker 4: We love talking with you, brother, it's always a pleasure.
• 1:16:12
  Speaker 4: Thanks for what you do for the group and thanks for joining them this evening and we look forward to seeing you real soon.
• 1:16:19
  Speaker 4: Thank you guys for having me out.
• 1:16:20
  Speaker 4: As always, I appreciate Tom spending the time with us.
• 1:16:28
  Speaker 4: Tom's really become a good friend of the podcast, just a good guy in general, and I'm so excited.
• 1:16:35
  Speaker 4: I really genuinely have enjoyed the training we've been doing.
• 1:16:36
  Speaker 4: I haven't worked free weights in 50 years, kids and I'm looking forward to getting over to the gym.
• 1:16:43
  Speaker 4: I'll be there tomorrow morning, so that's definitely working for me.
• 1:16:48
  Speaker 4: Reminder, my friends the 101 Dalmatian event.
• 1:16:52
  Speaker 4: Now I get confused.
• 1:16:55
  Speaker 4: I was just chatting with Greg off the air, so to speak, and we get confused.
• 1:16:59
  Speaker 4: It's not the 5K at Wine and Dine, it's the 5K at Marathon Weekend.
• 1:17:04
  Speaker 4: So it's coming up in January, but we're getting big numbers.
• 1:17:09
  Speaker 4: Folks are really excited about it.
• 1:17:11
  Speaker 4: If you're new, if you haven't heard about it, we're getting as many people to run as 101 Dalmatians as we can.
• 1:17:18
  Speaker 4: We are well over 101.
• 1:17:22
  Speaker 4: If you go to our Facebook group page, up to the top in the featured section, there are two links there.
• 1:17:28
  Speaker 4: One is to sign up and tell us what puppy name you're going to run under.
• 1:17:33
  Speaker 4: You can claim any name.
• 1:17:36
  Speaker 4: We can have doubles, we don't care.
• 1:17:37
  Speaker 4: You can run under your own name, we don't care.
• 1:17:40
  Speaker 4: But there's also a link there for purchasing the Dalmatian shirt from Hawaiian Pizza Apparel.
• 1:17:50
  Speaker 4: They're giving us a great deal on the shirts at $30 a piece.
• 1:17:55
  Speaker 4: Uh, there is shipping unless you buy more product from Hawaiian pizza and get your total over $50.
• 1:18:05
  Speaker 4: If your total is over $50, all one word 50 is 5-0, not spelled out.
• 1:18:13
  Speaker 4: Freeship50 will get you free shipping and the code RISEANDRUN will work for a discount on anything except the Dalmatian shirts.
• 1:18:27
  Speaker 4: The Dalmatian shirts are always already priced at rock bottom, so take a look at that.
• 1:18:33
  Speaker 4: We're going to talk about it frequently between now and race weekend.
• 1:18:38
  Speaker 2: So yeah, the shop is now open.
• 1:18:40
  Speaker 2: We have what's what?
• 1:18:41
  Speaker 2: Some limited stock in stock.
• 1:18:43
  Speaker 2: We do have bid boards.
• 1:18:44
  Speaker 2: We do have stickers.
• 1:18:46
  Speaker 2: We do have some some of the old race weekend shirts.
• 1:18:50
  Speaker 2: They're still in stock.
• 1:18:53
  Speaker 2: Just check it out Riseandrunpodcastcom Slash shop and you can check out what we have in stock and coming up soon.
• 1:19:02
  Speaker 2: We will be having some new items and some pre-orders coming in, but we will get to that when we're ready to announce those.
• 1:19:09
  Speaker 3: And speaking of new items, one of those new items, actually, you can get on the shop right now.
• 1:19:13
  Speaker 3: Our friend, stephanie, has made these wonderful foldable bags that have the rise and run logo on them.
• 1:19:23
  Speaker 3: You know, go to our shop and check them out.
• 1:19:25
  Speaker 3: What was really nice about them is that they fold up nicely and so small that you can stick them in your pocket.
• 1:19:35
  Speaker 3: Or if you say you have a race vest on or something like that, you can have it tucked in there.
• 1:19:41
  Speaker 3: And then, as you're going through the shoot, you know what's the one complaint that you know I guess we do have at the end of a run Disney race is that?
• 1:19:49
  Speaker 3: Ok, you know, we grab the water, we grab the power aid, we grab the snack box, the banana, and then you're trying to juggle all this stuff.
• 1:19:56
  Speaker 3: And then you have to go to the corral P, and you gotta go to crowd P exactly.
• 1:20:00
  Speaker 3: So what's wonderful is you just whip this bag out, you unfold it, it's got two handles, it's a plentiful um in terms of the room that's in there so you can put all that stuff in there, and it's so much easier To walk around the Family reunion area and getting onto the bus With all these goods and a nice little rise and run tote.
• 1:20:21
  Speaker 3: So, in honor of these being on the shop, what we're actually going to do Is a contest.
• 1:20:27
  Speaker 3: So, starting today, day of release, august 1st, through August 12th, if you go to Apple Podcasts and leave us a review or, heck, we'll even extend it out If you leave us a review on Spotify as well too what we will do is we will select three random names, and each one of those winners will receive one of these awesome bags.
• 1:20:54
  Speaker 3: And so, again, go check them out on our website.
• 1:20:57
  Speaker 3: Rise around podcastcom, click on shop, you'll be able to see them, and if you just leave us a review between now and the 12th, you can become eligible to win one.
• 1:21:06
  Speaker 4: All right, thanks, greg.
• 1:21:07
  Speaker 4: One more announcement we're getting very close to Disneyland race weekend.
• 1:21:12
  Speaker 4: I want to remind everyone.
• 1:21:14
  Speaker 4: First of all, I want to remind you if you have not given us your name in the race report, that's another file that's pinned to the featured section, all the way on the right side of the featured section, so you have to use the arrows to scroll over to it.
• 1:21:36
  Speaker 4: Get your name in there, because we'll be doing the race roll call here in just a couple of weeks.
• 1:21:43
  Speaker 4: So that's coming up.
• 1:21:45
  Speaker 4: Also, the meetup Saturday 3 pm at the downtown Disney area.
• 1:21:53
  Speaker 4: The meetup is listed on the Facebook page and it shows you where it's going to be.
• 1:22:02
  Speaker 4: That'll be one of the first things I do when I get there is find out where this is and scope it out.
• 1:22:07
  Speaker 4: But we look forward to seeing you there Saturday at 3 pm.
• 1:22:10
  Speaker 4: Let's get as many folks there as we can.
• 1:22:12
  Speaker 4: We'd love to see you and I'm sure there are some folks, our West Coast friends, who don't get a chance to get to Florida.
• 1:22:20
  Speaker 4: This may be our only chance to say hi.
• 1:22:21
  Speaker 4: So I'm looking forward to that Coming up next week, episode 150.
• 1:22:28
  Speaker 4: Nothing special planned for that.
• 1:22:29
  Speaker 4: We do plan to have a guest.
• 1:22:30
  Speaker 4: We just don't know who was going to be at this time.
• 1:22:33
  Speaker 4: We've got two folks on the line.
• 1:22:34
  Speaker 4: We'll have somebody, I promise, so we're looking forward to that.
• 1:22:39
  Speaker 4: All right, my friends, it's time for the Race Report.
• 1:22:43
  Speaker 4: The Race Report sponsored by the fellow we just talked to for quite a bit today, tom Stokes at Stoked Metabolic Training, stokesfit slash, rise and Run Coaching, is the website for the one-on-one training with that great discount that Tom gives us.
• 1:23:02
  Speaker 4: And that's also and there's a lot of stuff pinned in the featured section, but that is too.
• 1:23:10
  Speaker 4: Starting on Saturday in Boston, massachusetts, at Fenway Park, the run to home base 9K.
• 1:23:17
  Speaker 4: They also had a 5K version here, but Heidi ran the 9K.
• 1:23:22
  Speaker 4: Heidi's coming back from a sprained ankle.
• 1:23:25
  Speaker 4: They started this one up in Boston about an hour and a half later than it did last year, which means it was getting a lot warmer, sun really beating down.
• 1:23:36
  Speaker 4: Heidi says.
• 1:23:37
  Speaker 4: I may not have been fast, but I beat the balloon lady pace and that's a good deal.
• 1:23:42
  Speaker 4: This was a run for a great cause In Newport Ritchie, florida, the freaking hot 5K.
• 1:23:49
  Speaker 4: Yeah, it was Laura Ann.
• 1:23:51
  Speaker 4: It was freaking hot at Newport Ritchie because it's central Florida and it's that time of year.
• 1:23:56
  Speaker 4: Laura Ann used it as a training run, helped pace her friend Samantha on this race.
• 1:24:02
  Speaker 4: Even though it was warm this weekend, it wasn't hot as it was last year.
• 1:24:07
  Speaker 4: At the after party they had snacks.
• 1:24:09
  Speaker 4: They had hot dogs and beer and vodka.
• 1:24:12
  Speaker 4: Lemonade Sounds pretty good.
• 1:24:15
  Speaker 4: In the Allegheny National Forest in Mount Jewett, pennsylvania, the Kinsua 5K.
• 1:24:22
  Speaker 4: The main feature of these races is that they end right by the Skywalk, which is a bridge that was destroyed by a tornado in 2020 and replaced with a glass floor Skywalk.
• 1:24:37
  Speaker 4: Megan was there all weekend.
• 1:24:40
  Speaker 4: Megan was going to take it easy because she had this 5K on Saturday this was an evening race, I believe, and then a half marathon on Sunday, but the competitive juices wouldn't let her go too easy.
• 1:24:56
  Speaker 4: So the 7 pm start made for perfect weather.
• 1:25:00
  Speaker 4: Great event.
• 1:25:01
  Speaker 4: They waited to give out the age group awards so that there was still a nice crowd there at the finish.
• 1:25:08
  Speaker 4: Megan was there, as was Amy, and I know Megan and Amy managed to get together.
• 1:25:14
  Speaker 4: I love hearing about that.
• 1:25:15
  Speaker 4: Okay, let's move up north to Rhode Island, to Narragansett, specifically for the annual, the 52nd annual Blessing of the Fleet Road Race Annual Blessing of the Fleet Road Race and joining us to talk about this race.
• 1:25:32
  Speaker 4: In the Race Report Spotlight our friend Tracy Hi Tracy.
• 1:25:37
  Speaker 6: Hi, bob, thanks for having me.
• 1:25:43
  Speaker 4: Oh, you know, I appreciate folks who come on and do this, give up their time, and everybody's always so enthusiastic when I ask.
• 1:25:46
  Speaker 4: And it's exciting and I'm glad you're here.
• 1:25:48
  Speaker 4: Let's have a good time.
• 1:25:50
  Speaker 4: I want to hear all about the race, but first I want to hear about your discovery today when you went to register for Princess.
• 1:26:03
  Speaker 6: Weekend, which is what I was looking to do.
• 1:26:07
  Speaker 6: But in my little Run Disney chat group somebody was like hey, check out the Facebook or not?
• 1:26:12
  Speaker 6: The Facebook page?
• 1:26:13
  Speaker 6: The main page, rundisneycom.
• 1:26:14
  Speaker 6: And me and my buddy Dan were featured on there in the villain costumes that we wore during Dopey Weekend.
• 1:26:23
  Speaker 4: You are looking magnificent as Maleficent in that photo.
• 1:26:26
  Speaker 4: Thank you, thank you very much.
• 1:26:27
  Speaker 4: John, did you like that?
• 1:26:28
  Speaker 4: How did I do?
• 1:26:28
  Speaker 4: Pretty good that photo.
• 1:26:29
  Speaker 4: Thank you, john.
• 1:26:29
  Speaker 4: Do you like that?
• 1:26:30
  Speaker 4: How'd I do pretty good, that was perfect.
• 1:26:30
  Speaker 4: The john greg doesn't need to edit that or nothing.
• 1:26:32
  Speaker 4: Well, that's tracy.
• 1:26:36
  Speaker 4: That's cool, I mean I.
• 1:26:37
  Speaker 4: I love seeing when the rise and run family gives their vote.
• 1:26:39
  Speaker 4: You know we've got a bunch of, uh, very picturesque folks in the rise and run family.
• 1:26:44
  Speaker 4: I love seeing their photos being shared by run disney.
• 1:26:47
  Speaker 4: So congratulations on that and and you did get in right right.
• 1:26:51
  Speaker 6: Yes, yep, I sure did.
• 1:26:52
  Speaker 6: I'll be doing the challenge.
• 1:26:54
  Speaker 2: That's important because I remember there was a race where they gave the rejection.
• 1:26:59
  Speaker 2: You were rejected and the person that was rejected no.
• 1:27:04
  Speaker 2: You were in, and the person that was in was rejected from the race that year.
• 1:27:09
  Speaker 4: It was the London Marathon, John.
• 1:27:11
  Speaker 4: Yeah, the London Marathon A couple years ago.
• 1:27:13
  Speaker 4: Yeah, the London.
• 1:27:13
  Speaker 2: Marathon they go.
• 1:27:15
  Speaker 2: Congratulations, you're in Right, but the guy that they used for the photo didn't make it in.
• 1:27:20
  Speaker 4: He got his rejection notice.
• 1:27:22
  Speaker 2: Yeah, that was pretty funny, yeah, but they did get him in later on.
• 1:27:27
  Speaker 4: Yeah, that was a couple of years ago, but I remember it.
• 1:27:31
  Speaker 4: Well, listen, hey look, john, we invited Tracy here.
• 1:27:36
  Speaker 4: We need to talk with Tracy.
• 1:27:37
  Speaker 4: You and I talk all the time.
• 1:27:39
  Speaker 4: Tracy, let's do what we normally do.
• 1:27:42
  Speaker 4: My friend, let's start out with how you got started in running, please.
• 1:27:49
  Speaker 6: Well, I used to run years ago and then I injured my knees so I hadn't run for a long time.
• 1:27:54
  Speaker 6: And then my company did a 5K back in the beginning of 18.
• 1:27:59
  Speaker 6: And I was like you know what, I'm just going to get up and run this, so literally like a bed to 5K versus a couch to 5K.
• 1:28:05
  Speaker 6: I did it and I was like you know what I think I could get back into this.
• 1:28:08
  Speaker 6: And then you know, I've always been a huge Disney person.
• 1:28:10
  Speaker 6: I've been down in Florida 14 years and I've been going to the parks and stuff my whole life.
• 1:28:14
  Speaker 6: But I didn't know about the Disney races.
• 1:28:17
  Speaker 6: And I then I realized that there were Star Wars Disney races and I'm like, oh, I need a piece of that.
• 1:28:22
  Speaker 6: So then I was like you know, I'm going to work my way up to a half marathon from this 5k for the first time in 10 years.
• 1:28:30
  Speaker 6: And better yet, they had the um the castle run challenge.
• 1:28:35
  Speaker 6: So I I worked my way up doing it virtually.
• 1:28:38
  Speaker 6: And then I started with run disney in um uh the spring of 18 and I was hooked.
• 1:28:44
  Speaker 6: So I've been doing ever since.
• 1:28:45
  Speaker 6: Now I've done two dopies.
• 1:28:47
  Speaker 6: I'm getting ready for my next dopey this coming year because I had Major FOMO skipping the marathon this year to do Disneyland.
• 1:28:53
  Speaker 6: I did the 5K 10K half here, went over to Disneyland, did the 5K 10K half and then I missed the dopey.
• 1:29:00
  Speaker 6: So I'm doing it again this year.
• 1:29:02
  Speaker 4: That's a good thing, John.
• 1:29:03
  Speaker 4: She's talking your language, isn't she?
• 1:29:05
  Speaker 2: Star Wars?
• 1:29:05
  Speaker 2: I mean you got to do 18 and 19?
• 1:29:06
  Speaker 2: Yes, you got to do 18 and 19.
• 1:29:09
  Speaker 6: Yes, I just did the 10 K and 19.
• 1:29:11
  Speaker 6: I was starting to ramp up then 2020.
• 1:29:13
  Speaker 6: I just went, I was one of those people that like just took off and I was like, okay, I'm gonna start running marathons now, cause I'm running so much with nothing else to do.
• 1:29:21
  Speaker 2: My first Disney race was the 2019 star Wars 5k, and you know how that started.
• 1:29:27
  Speaker 6: That was the rainy one, right?
• 1:29:28
  Speaker 6: Yes, it was.
• 1:29:30
  Speaker 4: It was.
• 1:29:30
  Speaker 4: I have the 2021 virtual medal for the half.
• 1:29:35
  Speaker 4: That's the only Star Wars medal I have.
• 1:29:37
  Speaker 4: Tracy, you said you did the bed to 5K.
• 1:29:44
  Speaker 6: Were you coming right off your injury and going right to a 5K?
• 1:29:47
  Speaker 6: No, that was.
• 1:29:47
  Speaker 2: I hadn't run for about 10 years.
• 1:29:48
  Speaker 6: I had issues.
• 1:29:49
  Speaker 6: I just wasn't running.
• 1:29:50
  Speaker 6: I did elliptical, I worked out, but I didn't run, so I just I get you.
• 1:29:53
  Speaker 6: Like Forrest Gump, I'm just going to get up and run today.
• 1:29:56
  Speaker 4: I get you, I get you.
• 1:29:57
  Speaker 4: That's good.
• 1:29:57
  Speaker 4: I thought perhaps you were still nursing that injury and came back into running that way, which it's all good, so that's fun.
• 1:30:05
  Speaker 4: Let's talk about this sold out race up in Rhode Island.
• 1:30:10
  Speaker 4: Now you're a Florida girl.
• 1:30:12
  Speaker 4: Yep, I'm originally from Rhode Island.
• 1:30:15
  Speaker 4: Okay, so you go up to Rhode Island to run.
• 1:30:17
  Speaker 4: That's got to feel good the weather.
• 1:30:19
  Speaker 6: It was, oh my gosh.
• 1:30:20
  Speaker 6: Yes, it was still.
• 1:30:21
  Speaker 6: It was a hot one, but one of the greatest parts of that race was that it got progressively cooler as the night went on, because it was an evening race, evening race, that's right.
• 1:30:32
  Speaker 6: Yeah, yeah.
• 1:30:32
  Speaker 6: But I'm originally from Rhode Island and I was going up for my 25th high school reunion, and so I reached out to my buddies, dan and Steph, who you guys know we met through Run Disney, but they live up there and I haven't been back since.
• 1:30:44
  Speaker 6: Covid and I was like hey guys, are there any races while I'm in town?
• 1:30:47
  Speaker 6: They're like oh yeah, this huge three day festival.
• 1:30:50
  Speaker 6: Don't you know about the blessing of the fleet, which I actually hadn't?
• 1:30:56
  Speaker 6: My family couldn't believe I didn't know about it, but there's a 10 mile road race they do on the Friday night as part of the three day festival, and this was, I think, the biggest turnout they've ever had.
• 1:31:04
  Speaker 6: They've never had to shut it down.
• 1:31:05
  Speaker 6: There was 4,000 people, so it was pretty impressive.
• 1:31:09
  Speaker 4: Yeah, that's cool.
• 1:31:11
  Speaker 6: Now you 10 miler and you said this one was really well supported by the crowd.
• 1:31:22
  Speaker 6: Yes, yeah it gave me vibes.
• 1:31:23
  Speaker 6: I do the Space.
• 1:31:23
  Speaker 6: Coast every year.
• 1:31:24
  Speaker 6: I'm doing it this year Very similar to that, Like when you're doing the South course.
• 1:31:26
  Speaker 6: You've got people out there with beer and drinks and they were giving out water.
• 1:31:30
  Speaker 6: There's so many water stops it was awesome and lots of sprinklers.
• 1:31:33
  Speaker 6: You had to avoid puddles because everybody was out there with sprinklers making it awesome.
• 1:31:37
  Speaker 6: It's just lots of water on you, in you, and then, of course, shots of Fireball, which I could do the last couple miles, which was awesome.
• 1:31:48
  Speaker 6: I don't usually do that, but I needed it that night, so it was good.
• 1:31:51
  Speaker 4: It was really good.
• 1:31:52
  Speaker 4: How did fireball become the unofficial shot for runners?
• 1:31:58
  Speaker 6: I don't know, I don't.
• 1:31:59
  Speaker 6: I've got to look up the ingredients or something.
• 1:32:00
  Speaker 6: There's something that really like fuels you.
• 1:32:01
  Speaker 6: It feels like the Popeye's spinach moment.
• 1:32:04
  Speaker 6: I got that.
• 1:32:04
  Speaker 6: And.
• 1:32:05
  Speaker 4: I was on that last mile, no problem.
• 1:32:09
  Speaker 6: I mean it's got the cinnamon flavor.
• 1:32:10
  Speaker 6: Yeah, it's got a little bit of sweetness that goes down pretty well.
• 1:32:13
  Speaker 4: But that seems to be ubiquitous now amongst folks who are going to grab a shot running.
• 1:32:19
  Speaker 4: Yeah, yeah, it's a favorite of another friend of mine.
• 1:32:24
  Speaker 4: Yeah, that's good, that's pretty cool.
• 1:32:26
  Speaker 4: So this one was good.
• 1:32:29
  Speaker 4: Let's see, you got a chance to celebrate with stephanie and dan.
• 1:32:34
  Speaker 4: They ran, did they?
• 1:32:36
  Speaker 6: yep, they both did it too, and um some of their other family, uh, did the walking part, which was another interesting thing, about this race.
• 1:32:44
  Speaker 6: They they have the walkers start an hour earlier than the runners, okay, so it was kind of nice that you know it gives them more room to breathe and there aren't, like you know, these runners trying to pass them and that whole thing.
• 1:32:54
  Speaker 6: But it was kind of weird, like we were walking to the starting line and we passed them, you know, walking on the sidewalks, and almost felt like the race was going in slow motion, cause you don't usually walk backwards into the walkers.
• 1:33:03
  Speaker 6: But it was, it was great.
• 1:33:05
  Speaker 6: I thought that was an interesting way to do the race, having to walk first.
• 1:33:10
  Speaker 4: Yeah, it is, I agree.
• 1:33:12
  Speaker 4: I've done that one time also.
• 1:33:14
  Speaker 4: They had a race down here point to point and they did that.
• 1:33:18
  Speaker 2: So the blessing of the fleet road race.
• 1:33:20
  Speaker 2: What fleet is this about?
• 1:33:21
  Speaker 2: Is this some kind of historic Rhode Island fleet, some old time?
• 1:33:33
  Speaker 6: you know Revolutionary War stuff or what is this's?
• 1:33:35
  Speaker 6: They've only been doing it for 52 years.
• 1:33:36
  Speaker 6: Um, it's the third day of the the three day event.
• 1:33:37
  Speaker 6: Um, what they do is they have a parade of ships, basically, and they have pastors, um, come out and literally bless the boats and some people decorate them and whatnot.
• 1:33:46
  Speaker 6: It's just like a a slow, you know race of all all the boats out there.
• 1:33:56
  Speaker 6: There's recreational and you know commercial ones out there and everybody's just out there cheering it on and it's just a big event like watching a big parade.
• 1:34:00
  Speaker 6: Narragansett is just a fun water city.
• 1:34:02
  Speaker 6: I mean the race ended right by the big bridge, right at the water and everything, and it's just a lot of people have like little summer houses over there and you know big parties at all the houses and those people are coming out and watching the race and they go back and hang out and then everybody watches.
• 1:34:17
  Speaker 6: There's a concert they put on the second night and then the big fleet blessing on the third day.
• 1:34:23
  Speaker 6: So it's a lot of fun.
• 1:34:25
  Speaker 4: Now you got into Princess and you told us what you had coming up, but I think it was before we started recording.
• 1:34:34
  Speaker 4: I think we were just talking in general.
• 1:34:36
  Speaker 4: So what other runs you got coming up, tracy?
• 1:34:40
  Speaker 6: I am uh.
• 1:34:41
  Speaker 6: Well, I'm going on a Disney cruise next week, so I'll be doing a cast wave 5k.
• 1:34:46
  Speaker 6: And then I get back and it's time to start back up with the um, the track shack fanatic series.
• 1:34:53
  Speaker 6: I do that every year, so the first race will be in August.
• 1:34:56
  Speaker 6: Um, then I'm going to go to Disneyland and do the challenge um for wine and dine yep, well then, wine and dine too, but the how?
• 1:35:06
  Speaker 4: oh, you said Disneyland.
• 1:35:07
  Speaker 4: That's right, disneyland.
• 1:35:08
  Speaker 4: Yeah, yeah, yeah, okay.
• 1:35:10
  Speaker 6: Yep, and then also I will.
• 1:35:12
  Speaker 6: I will be doing all three races at Wine and Dine and the Space Coast and I've got the what is it the Mount Dora half marathon Trying to do?
• 1:35:22
  Speaker 6: Some longer runs in the fall time to get me ready for for Dopey.
• 1:35:28
  Speaker 4: Climbing Florida's famous Mount Dora.
• 1:35:29
  Speaker 4: Yes, yeah, we're going to get a few hills in there right.
• 1:35:31
  Speaker 4: Get ready for um for Dopey.
• 1:35:31
  Speaker 6: So Climbing Florida's famous Mount Dora.
• 1:35:32
  Speaker 6: Yes, yeah, we're going to get a few hills in there right.
• 1:35:34
  Speaker 6: Get ready for those.
• 1:35:35
  Speaker 4: I reckon that it is.
• 1:35:35
  Speaker 4: Yeah, I mean, I don't I.
• 1:35:39
  Speaker 2: We talk mountains in Florida, that's kind of a joke, but Is that?
• 1:35:42
  Speaker 2: Is that like the official highest mountain in Florida?
• 1:35:44
  Speaker 4: It is not.
• 1:35:45
  Speaker 4: It is not.
• 1:35:47
  Speaker 4: The official highest mountain in Florida is up in the Panhandle.
• 1:35:50
  Speaker 4: It's just south of the Alabama state line and I think it's like 260 or 280 feet.
• 1:35:57
  Speaker 4: It's under 300.
• 1:35:59
  Speaker 4: I know that.
• 1:36:00
  Speaker 4: So yeah, it's not.
• 1:36:03
  Speaker 6: I've run bigger hills during the Baltimore Marathon, I think.
• 1:36:09
  Speaker 4: I'm sure you have Tracy.
• 1:36:09
  Speaker 4: This is great.
• 1:36:10
  Speaker 4: Almost all those runs you talked about.
• 1:36:13
  Speaker 4: I will see you at the Track Shack series.
• 1:36:15
  Speaker 4: Where's that one?
• 1:36:16
  Speaker 4: Orlando, or yeah, it's in Orlando yeah, winter Park and 5 miler over at the UCF campus.
• 1:36:28
  Speaker 6: a lot of fun.
• 1:36:28
  Speaker 6: My third year doing all the races together.
• 1:36:31
  Speaker 6: I have a six series and then you get a medal for that too, so it keeps me on my toes once a month.
• 1:36:35
  Speaker 6: I like to try to run at least one live race a month.
• 1:36:38
  Speaker 6: So between all the Disney stuff, nice local things, you don't have to get up at two o'clock in the morning and drive an hour.
• 1:36:43
  Speaker 4: You'll find a lot of Rise and Run friends at that one.
• 1:36:46
  Speaker 6: I do, I, I do, I do.
• 1:36:47
  Speaker 4: Yes, you won't find me because I avoid I4 when I can.
• 1:36:53
  Speaker 6: I don't blame you.
• 1:36:53
  Speaker 4: I get that, but the rest of them, yeah, the rest of them.
• 1:36:56
  Speaker 4: I'll see you at Disneyland Wine and Dine weekend, marathon weekend, space Coast weekend.
• 1:36:59
  Speaker 4: Look forward to it.
• 1:37:01
  Speaker 4: Hey, tracy, thanks for spending the time with us.
• 1:37:03
  Speaker 4: We really appreciate it.
• 1:37:06
  Speaker 6: Thanks for having me.
• 1:37:07
  Speaker 6: We'll be in part of the family.
• 1:37:09
  Speaker 4: Thanks.
• 1:37:09
  Speaker 4: Let's continue and move out west to and I hope I've got this right Riley Park.
• 1:37:16
  Speaker 4: Pretty sure I got that right In Coto de Casa, california.
• 1:37:21
  Speaker 4: Not sure I got that part right, but I'm sure I'll be told if I didn't.
• 1:37:26
  Speaker 4: This is the Riley Park Trail Race 10K.
• 1:37:29
  Speaker 4: Richard ran that one.
• 1:37:31
  Speaker 4: The 18th Annual Burning River Endurance Run and Relay Marathon.
• 1:37:39
  Speaker 4: Our friend, lori, who we talked to last week, ran this one.
• 1:37:44
  Speaker 4: I think this one's in Ohio but I'm not positive.
• 1:37:47
  Speaker 4: Lori says the weather was perfect.
• 1:37:50
  Speaker 4: She ran hard.
• 1:37:52
  Speaker 4: It paid off.
• 1:37:53
  Speaker 4: She took 25 minutes off last year's time, which is a PR for a trail marathon distance Way to go Lori.
• 1:38:06
  Speaker 4: Yeah, she also placed third out of 10 people in her age group.
• 1:38:10
  Speaker 4: Yeah, we talked to Lori last week on the spotlight.
• 1:38:13
  Speaker 4: Lori's been doing great but she's set up for a knee replacement surgery here in the not too distant future.
• 1:38:19
  Speaker 4: So you know we're wishing her the best.
• 1:38:21
  Speaker 4: I've actually got this one in on Saturday and Sunday and I've got a feeling it only ran once and that is I think it's probably Saturday.
• 1:38:31
  Speaker 4: The Brewers the Milwaukee Brewers, famous racing sausages 5K.
• 1:38:36
  Speaker 4: Katie did this one, as did Noel.
• 1:38:41
  Speaker 4: A fun race.
• 1:38:42
  Speaker 4: Noel did the 10K, knocking five minutes off of last year's time, just missing her own pr.
• 1:38:51
  Speaker 3: you know, was the sausages like?
• 1:38:54
  Speaker 3: Were they the ones that like started the whole trend of like the racing mascots?
• 1:39:00
  Speaker 4: or or was that the nationals with the president, yeah, that's the only one I I don't know.
• 1:39:05
  Speaker 4: Those are the two that I think of, greg and I'm not sure which one's which.
• 1:39:08
  Speaker 4: I'm not sure which one started first.
• 1:39:11
  Speaker 4: But there we go.
• 1:39:14
  Speaker 4: We'll look it up and we'll find out for next week.
• 1:39:16
  Speaker 3: There we go.
• 1:39:17
  Speaker 4: Now one thing I noticed is that I think it's Noel had her picture next to the Mickey Mouse at the stadium.
• 1:39:23
  Speaker 4: There's a Mickey Mouse in every major league stadium that I'm aware of.
• 1:39:27
  Speaker 4: Really yeah, there's a Mickey Mouse statue.
• 1:39:31
  Speaker 4: It's probably Mickey Mouse life size and he's dressed in the home team uniform.
• 1:39:37
  Speaker 4: I know there's one in Yankee Stadium, I know there's one in Citizens Bank Park, there's one out in Anaheim and there's one in Milwaukee.
• 1:39:46
  Speaker 4: There's one in every major league stadium.
• 1:39:48
  Speaker 4: It's kind of cool.
• 1:39:48
  Speaker 4: There's one in Tampa.
• 1:39:49
  Speaker 4: I'm positive I've seen.
• 1:39:56
  Speaker 4: These are the ones I've seen.
• 1:39:57
  Speaker 4: All right, let's go out West to Seattle Washington, at least near Seattle Washington.
• 1:39:59
  Speaker 4: The Jack and Jill Marathon Vanessa, vanessa was their breathtakingly beautiful course.
• 1:40:04
  Speaker 4: Weather in the Pacific Northwest is perfect at this time of year.
• 1:40:08
  Speaker 4: It's a fun, supportive pace group.
• 1:40:10
  Speaker 4: It's a very well-supported course.
• 1:40:12
  Speaker 4: Atvs on there patrolling it, helping anybody who needed it.
• 1:40:16
  Speaker 4: Part of a great race weekend.
• 1:40:18
  Speaker 4: We'll hear from Vanessa again on Sunday.
• 1:40:24
  Speaker 2: Is the water stops at the top of a hill in this race?
• 1:40:25
  Speaker 2: I don't know, John.
• 1:40:27
  Speaker 4: It's Jack and.
• 1:40:28
  Speaker 2: Jill go up a hill.
• 1:40:30
  Speaker 4: Oh, I get it.
• 1:40:31
  Speaker 4: I get it.
• 1:40:31
  Speaker 4: Actually, this I don't know if this is the one that's all downhill or not.
• 1:40:35
  Speaker 4: Let's wait and see what we've got on Sunday.
• 1:40:39
  Speaker 4: I'll check it out there.
• 1:40:40
  Speaker 4: Let's come back to the East Coast, to Johnson City, new York, the CFJ Carousel, 5k.
• 1:40:47
  Speaker 4: Now, this is a festival.
• 1:40:50
  Speaker 4: There's six wooden castles in the area around.
• 1:40:54
  Speaker 4: Brenda and Steve ran this one.
• 1:40:56
  Speaker 4: There's six in their area that were gifted to the area by George F Johnson, one of the founders of the old Endicott Johnson Shoe Company, back in the 1920s.
• 1:41:06
  Speaker 4: Steve must be older than he looks because I don't remember that, but he did.
• 1:41:10
  Speaker 4: Anyway, they were gifted to the area these carousels were with the stipulation that children could always ride them for free.
• 1:41:19
  Speaker 4: So Brenda and Steve ran this when there were some fast runners, a lot of families enjoying the time together and some folks starting their day with just a 5k walk.
• 1:41:28
  Speaker 4: Brenda fell at an aid station, skinned her knee but still gutted it out.
• 1:41:33
  Speaker 4: Really, really pretty medal on this one.
• 1:41:35
  Speaker 4: Both steve and brenda say they'll do it again.
• 1:41:41
  Speaker 4: In arkadelphia, arkansas, shelby with her father ran that damn night race.
• 1:41:50
  Speaker 4: That that's D-A-M because they run along a dam.
• 1:41:53
  Speaker 4: A fun hometown race.
• 1:41:55
  Speaker 4: Awesome view of the lake as you run over the dam.
• 1:41:58
  Speaker 4: Even with the high humidity summer humidity Shelby knocked a minute off her average mile pace for a 5K PR.
• 1:42:08
  Speaker 4: Moving to Sunday, grace was in Central Park, new York City, for the New York Roadrunners Team Championships.
• 1:42:17
  Speaker 4: Five miler Ran this one part of a long training run.
• 1:42:21
  Speaker 4: Planned to take it easy but again got caught up in the energy of the race, ended up coming in a little faster than she planned to, as in a 13-minute PR.
• 1:42:32
  Speaker 4: Now she wants to point out this was her only second officially timed five-mile race.
• 1:42:39
  Speaker 4: But still, grace, that's pretty darn good.
• 1:42:40
  Speaker 4: After the race she joined up with her club for a post-race picnic with bagels and then got another five miles for a total of 10 miles for the day.
• 1:42:52
  Speaker 4: Back in the Allegheny National Forest.
• 1:42:54
  Speaker 4: Megan's back at it this time the Kinsua Half Marathon.
• 1:42:59
  Speaker 4: First of all, she got a nice backpack for participating in what they call the Tornado Challenge.
• 1:43:05
  Speaker 4: She ran Saturday, then ran again on Sunday, but with only 12 hours between races remember the Saturday was a night race.
• 1:43:11
  Speaker 4: She started out okay, but this was a really challenging trail run with some significant hills.
• 1:43:19
  Speaker 4: Megan made it to mile 7 1⁄2, but that was it, so didn't quite finish, this one gave it her best.
• 1:43:28
  Speaker 4: Overall, still a great weekend, megan, we're still proud of you.
• 1:43:32
  Speaker 4: Great job.
• 1:43:35
  Speaker 4: San Francisco Marathon was this weekend.
• 1:43:37
  Speaker 4: Lauren was there, ran it last year, swore she'd never do it again, but we know how that is.
• 1:43:42
  Speaker 4: Ran it a little smarter this year, took the hills a little easier, finished the race feeling a whole lot better and even shaved a few minutes off last year's time.
• 1:43:52
  Speaker 4: Definitely hilly, I can imagine in San Francisco that it is.
• 1:43:56
  Speaker 4: But well-organized, well worth running.
• 1:43:59
  Speaker 4: Some great views there also.
• 1:44:01
  Speaker 4: Back to the Jack and Jill half marathon.
• 1:44:05
  Speaker 4: Vanessa said the wake-up time on this one is Disney early, as in the buses start to leave at 4 am.
• 1:44:14
  Speaker 4: Vanessa's bus got lost.
• 1:44:17
  Speaker 4: Well, that's not run.
• 1:44:19
  Speaker 3: Disney adjacent, I don't know what is?
• 1:44:21
  Speaker 3: Yeah, it is.
• 1:44:27
  Speaker 4: They made it.
• 1:44:27
  Speaker 4: They had to walk a mile up to the top, in the dark, of course.
• 1:44:31
  Speaker 4: It's still dark out, so this one, I think, is primarily downhill.
• 1:44:35
  Speaker 4: This is the half.
• 1:44:37
  Speaker 2: It's a downhill race.
• 1:44:37
  Speaker 2: I did check it.
• 1:44:38
  Speaker 2: It's a downhill race and it goes through a tunnel too.
• 1:44:43
  Speaker 4: So look, here's the deal.
• 1:44:45
  Speaker 4: Vanessa says she can't say enough about how great this race weekend is.
• 1:44:48
  Speaker 4: The snacks, the post-race food, is wonderful.
• 1:44:51
  Speaker 4: Disney, please start offering chocolate milk at the end of runs.
• 1:44:57
  Speaker 2: That'd be nice.
• 1:45:00
  Speaker 4: I like it.
• 1:45:01
  Speaker 4: Here's a comment, John the Rise and Run playlist is epic.
• 1:45:04
  Speaker 4: Thank you to whoever added Marathon.
• 1:45:07
  Speaker 4: Vanessa loves Rush.
• 1:45:09
  Speaker 4: That was probably me.
• 1:45:11
  Speaker 2: You think, yeah, that's one of my go-to songs on my playlist, all right, All right, let's go to Boyd's, Maryland, for Riley's Rumble Half Marathon.
• 1:45:23
  Speaker 4: Kay Kay, of course, looked great but was, in her words, not ready to rumble.
• 1:45:30
  Speaker 4: But was, in her words, not ready to rumble.
• 1:45:34
  Speaker 4: She didn't get to try out her race outfit because of her schedule.
• 1:45:38
  Speaker 4: Kay knows nothing new on race day.
• 1:45:41
  Speaker 4: Unfortunately, she found out the hard way.
• 1:45:44
  Speaker 3: Yeah, she paid the price, that's for sure.
• 1:45:46
  Speaker 4: Oh boy, didn't embrace the suck, just endured it to the finish line.
• 1:45:53
  Speaker 4: Lots of painful-looking chafing.
• 1:45:55
  Speaker 4: Hopefully, by the time this is released now it's five days later, kay.
• 1:46:00
  Speaker 4: Hope you're feeling better by now.
• 1:46:02
  Speaker 3: I mean outside of the chafing, though, Kay makes the most adorable watermelon I have ever seen.
• 1:46:08
  Speaker 3: I know.
• 1:46:10
  Speaker 5: Her costumes are always one of the best ones.
• 1:46:13
  Speaker 5: I'm always excited to see who she's wearing.
• 1:46:15
  Speaker 4: She does great, she does.
• 1:46:17
  Speaker 4: There are a lot of folks, kay's one of them and does just a wonderful job.
• 1:46:19
  Speaker 4: Let's go out to California the Santa Cruz to Capitola, the Wharf to Wharf race.
• 1:46:27
  Speaker 4: This one's six miles, bethany did it.
• 1:46:29
  Speaker 4: 16 000 runners at this event.
• 1:46:33
  Speaker 4: This event, great running, weather.
• 1:46:35
  Speaker 4: Third time running this one.
• 1:46:37
  Speaker 4: Also her fastest, a new six mile pr by 43 seconds, bethany.
• 1:46:46
  Speaker 4: Listen to the spotify playlist.
• 1:46:50
  Speaker 4: Let's wrap up the weekend in Arizona, the Arizona Sunrise Series, race number six.
• 1:46:55
  Speaker 4: Molly was there.
• 1:46:56
  Speaker 4: The race went okay, not great Like other runs from earlier in the week, but almost done with the series.
• 1:47:03
  Speaker 4: That's got to be a challenging series to be running in Arizona in July and August.
• 1:47:09
  Speaker 4: It's just hot.
• 1:47:12
  Speaker 4: And that's it, friends.
• 1:47:14
  Speaker 4: That's the race report for episode 149.
• 1:47:18
  Speaker 4: All right, my friends, and if you run, you know you are our friend.
• 1:47:24
  Speaker 4: We've enjoyed having you with us this week.
• 1:47:28
  Speaker 4: Keep the training going.
• 1:47:31
  Speaker 4: It's getting warmer.
• 1:47:32
  Speaker 4: This is going to pay off, I promise, I promise, I promise.
• 1:47:36
  Speaker 4: No Zoom this week.
• 1:47:38
  Speaker 4: We'll be back next Thursday.
• 1:47:40
  Speaker 4: Until we see you again, happy running.
• 1:47:58
  Speaker 3: The Rise and Run podcast discusses general information about Run Disney and is in no way affiliated with Run Disney or the Walt Disney Company.
• 1:48:02
  Speaker 3: Any information or advice discussed on this podcast should not be considered medical advice and should always consult with your healthcare provider or event organizer.