101: Run Walk Eat Towards a Healthier You with Carissa Galloway

I'm here this evening with Lexi Hello . With Allie Hi , friends . With Jack , hi . With Greg , hey , hey . Hey . With Alicia , hello . And with John , hey . How you doing , bob ? Good , john , thank you . I appreciate you asking . I'm doing pretty good . Jack is here by the miracle of modern technology , so she may have sounded a bit different .

She sounded a bit different because she's intermandolorian .

Our friend Adalis , from the hashtag RunDopeyGroup is here to talk about a challenge she did in San Juan , puerto Rico , over the weekend . Friends , if you enjoy the Rise and Run podcast , please share us with your friends , introduce them , help us grow the family .

Remember to follow us on Facebook at Rise and Run Podcast , on Instagram at Rise and Run Pod , and please visit our website riseandrunpodcastcom . If you've got a question , a comment , a race report or if you'd like to leave an introduction , like Meredith and Debbie did before this episode , please give us a call at our hotline 7272662344 .

You can leave us a recorded message . Friends , the Rise and Run podcast is sponsored by our good friends at Magic Bound Travel . Magic Bound's ready to handle your Run Disney vacation needs , whether you're going to be at Disney World , disneyland or , I'm pretty sure , out in Owani . They also work the cruise line and they're working Royal Caribbean now .

So visit our friends at magicboundtravelcom . Okay , let's take a look where we are in the training calendar , the schedule for upcoming events . Wine and dine weekend now just nine weeks away . If you're doing wine and dine , this is week nine of that training schedule . It's got three miles with a magic mile this weekend .

If you haven't done that before question I get sometimes is that three plus a magic mile ? It's not , it's three with the magic mile . After the distance Jeff has on the training schedules , the magic mile is part of that distance . I was looking earlier . Advanced dining reservation day is coming up Now . Expo day for wine and dine weekend is November 2nd .

60 days prior to November 2nd is September 3rd . So ADRs are opening up in the first week of September . You've got to take a look individually . You know when you're going to be there . Back yourself up 60 days , then you can make your advanced dining reservation from that day , typically for the duration of your stay .

I think it's up to 10 days , but for most folks the duration of your stay is long enough . So don't forget that . Marathon weekend , marathon weekend . Now , 18 weeks away , week 10 of that training schedule , you're getting into longer runs for the marathon , the challenge , the dopey challenge , the goofy challenge , the marathon , 11 miles this weekend .

Hey guys , friends , still warm in a lot of the country 11 miles is getting to be a long distance . Go easy , as coach twigs tells us all the time . There's a speed limit on these . You can't go any faster than whatever you've projected long distance training time is .

If you use the Galloway app or the Galloway website , it'll give you a projected long distance training time . Stay with that , or slower . Chris likes to tell us that you can walk the whole thing and still get the benefit .

helps when you start to sweat out those electrolytes to keep yourself hydrated .

I wish I could do what you do , bob , and getting up before the sun to get everything done , but what I decided to do is I split up my run . So I did about a little less than two thirds of my run outside and then just decided to take a break .

I quick ran home , I changed my shirt , I did what Allie did , as she told us last week I changed my socks and I changed my shoes . So I felt like a new human being . And then I drove to the gym , got there about an hour after I had finished my first run and then finished up on the treadmill and again , you're still getting that same endurance benefit .

So if you are in a situation where you do need to split up like that , it is okay to do that .

There's such great excitement oh boy , I'm registered , I'm going to do a dopey , I'm going to do a 5K , I'm going to do whatever and that excitement lasts for a little while and then when you get to okay , I've got 11 this week , I've got 15 in a couple of weeks the numbers start getting big . It starts to get tough .

We say it all the time the training is the hard part , but the training is the critical part . So hang in there , just keep building . You're doing a great job . You can do this . Friends .

I wanted to reflect just a little bit , and not so much to pat ourselves on the back , but I just wanted to reflect on the reaction we got from last week's episode , episode 100 . My first comment and I'm sure some of you saw this on our social media I was really impressed . I was at Disney World and they actually put up 100 signs for our 100th episode .

They were in all the parks . I thought that was amazing , did you ?

It's been wonderful and I'm not going to . I'm going to stick to my rule of thumb . I'm not going to name people because I'll forget somebody , but it's been quite a few and I genuinely enjoy it and appreciate it and if we can get over there , we will . We were there .

We were having a dinner at the Nomad Lounge , which is right off of Tiffins , and the young lady cast member who was waiting on us was just marvelous , just really wonderful . Becky mentioned something about this is a big weekend because Bob's on the podcast and they just had a hundred episodes and we were joking about the signs . Kayla was her name .

She went away , didn't say anything , came back , she had this lovely plate with dessert on it and the words congrats were written on that . So little Disney magic .

I know the world that we live in sometimes can be crazy and it can be scary , and you know we use running to you know , be an outlet , to you know , find our happy place , and the fact that we can provide enjoyment and motivation for people's happy places gives me purpose in life and I'm just so glad that I can share time with the six of you and , and

you know , our entire rising one community . It means the world to me and I'm just I'm very thankful and grateful for each and every single one of you , and I know it's it's been a hundred episodes , but I think we're really just getting started , which is crazy to say .

We don't know everything and you know , have a place to ask those questions and I love the support and the community and the people on social media that you know have messaged us and been like oh , I've watched your video on passport to run and , like you do not know how much that means to me .

Friends , our guest for tonight is familiar to anyone who's been to Run Disney , a friend of the podcast , a part of the Run Disney announcer crew , a voice you'll recognize instantly our friend , karissa Galloway . Karissa , welcome .

I felt better after that .

The weather didn't want to play right , the weather wasn't great , but we were there and once you know you got through all that , the fire alarm went off at Animal Kingdom at like 1230 one night while I was going to sleep . Oh , you know that the reverse wasn't quite ready for us , but we were ready to be back .

And you well , first of all , you just got back from a pretty exciting event and you taught , didn't you ?

So we were in Snowbase in Utah , so this particular mountain was 2.33 miles uphill all the way , and they had to ascend it 13 times . So you walk up , hike up , you got the poles and then you gondola back down . You have 36 hours to do it . So you get that rest on the gondola . You have 36 hours to do it . They cater .

You have all your food , full buffet is there . You're eating . You know they've got aid stations , but people are coming down . They're eating a full lunch . They're going back up . Some people finished overnight , so 6am say 1am , so some people took about that long and then some people took to that last minute . It's a really well-executed event . I did it .

I ascended four times because I was there shadowing their announcer . Her name is Colleen Rue . If you've ever done a vacation race you might have heard her . She's from out in Utah and so I was kind of learning , should they ever need another announcer ?

So I got to go up the mountain four times and it's hard enough , for when you're climbing up that steep , steep incline at altitude , your legs are burning , you're out of breath , and then you get to an aid station or a little flat and you go I'm fine , I'm fine and you do it again . So it's just hard enough that it's possible .

And you're having to hike at night . There's different levels . So if you don't get to 29,029 feet in Everest , they give out medals for the other seven summits that you would accumulate vertical feet to oh , very cool . So I got four times , which was equivalent to Kaziasco , which is the smallest of the seven summits in Australia . I did seven over 7000 feet .

It's not an inexpensive event . They take only 250 people in event . It sells out really fast , but it is really , really , really cool and I like the community aspect of it . As you're walking up , everybody has these bibs on with their names .

They're bibs you wear over yourself and tie them on , so not like a race bib , more like a soccer bib or like a jersey or something , and so I was kind of you know we called ourselves team incognito because we would climb , and these people have been climbing for like 26 hours and here we are like hello , but I tried to be like really encouraging .

You know , how are you feeling ? What's , what's working for you ? What's going on ? There was a woman who her husband had just died and all she wanted to do was finish and she was new , she wasn't going to , but she kept like going and a rate of like a one step like every five minutes . So it stopped with her .

I talked with her for a while , but it's just a really unique endurance type of event where you get to know the people you're climbing with so well , which I think in a lot of ways it's similar to run Disney , where we're not focused on who's the fastest , who's the best , but it's coming together as a family and it ends up being , yes , the event that makes

a memorable , but the people that you meet that make it memorable . So kind of cool , check it out . It's going to go on sale pretty soon for next year . It's always in a mountain , obviously , so so , yeah , that's , that's what I just just came off the plane .

So I was already going because Wes had qualified at Disney 2022 . So we were already going and then they needed someone to fill in in the athletes village . So I got to be the first woman who was there ever to work in the athletes village on the mic and my job was supposed to be your . You go up in a scissor lift . It's very , very high tech .

I had a radio operator with me because I can't , because the seriousness of the Boston Marathon , you need to be able to hear all communications and at every race but Disney , most likely announcers have radios because if something happens and we need to say it , we've got a radio . I'm terrible with my radio .

I get yelled at all the time for leaving it at Ironman . But at Boston they gave me a ham radio operator . We were up in the scissor lift and our job was to tell the respective corrals and waves when they could go to the start .

I had a very , you know , specific timeline of the numbers but I just was like , well , yeah , I'm going to tell them to go , but I got to get them fired up , I got to remind them like , why are they there ? So I was just having the best time . Even you know , John gives crap to the big , the people in the front , the serious runners .

I know everybody's serious . But those men in corral a , I got them to laugh , I got them to cheer , I told a joke at my husband's expense . Jeff Galloway finished , I think , fifth in the Boston Marathon . I feel like I always get this wrong , but it was in the top seven and I said , honey , it's fine If you never finish as high as your dad did .

I still love you . And then we saw people in a bar later the day and he was like you were that announcer . And he was like , yeah , your husband didn't beat his dad , did he ? And I was like no , and like Weston comes out of the bar and it was , um , it was pretty funny .

But to be a part of that race a race that to me was like the marathon , you know , watching it , watching meb win , my God , watching Deswin Um , I mean , meb winning that race was one of the sporting highlights of of my life being a .

I wasn't there , but just watching it on TV , just feeling that emotion and what that race meant , and , as always , met um , to be a part of it . Um , as an athlete and as an announcer , was one of the coolest things that I've ever gotten to do . So we don't know if I'll get to go back , but uh , I've talked to them .

They're seeing , you know , working some stuff out . They got a great team there , but uh , it was . It was pretty cool .

But I said if there's ever a person that can say I've cheered on a lot of races , I'm going to sit this out it was like a hurricane hitting our opponent .

You know , read it , listen to it , because the smart choices she made in that and just the day she had , I think , is similar to a day any of us can have where we can start a race thinking it's not my day , I'm just going to drop out . But if you hang in it , if you focus on just little tiny different goals , it can .

It can completely change and then you're the Boston marathon champion probably not not me , not you . No it doesn't matter you know what I mean . You're a version of that .

I said no , I don't want , I don't need any more things to do , um , but Weston was like , no , it's going to be so fun and it really I love John to death and it's so fun actually getting to hang out with him more . Um , it's really a lot of fun for me . So , uh , thank you guys for for listening .

Uh , we're , you know , working we're going to not figuring out , but it really is just fun to get to talk to people just like this with you guys . Like , I love this , to talk about what we're passionate about , passionate about and just to remind people hey , keep getting out there , Don't stop moving , Don't stop trying for goals .

You know , even when it gets hard , even when things don't go well , like don't stop because at its core , I will never stop believing that running changes people's lives . So any impact that we can have on being like get running , walking , you know , movement changes people's lives . So any impact we can get on that , Um , yeah , we're happy to have it .

So it's been fun . Uh , and Western's been Western does the hard work . John and I come in and tape , I send some emails , do some Google sheets , but uh , yeah , I mean , you guys know it's not easy to put on a podcast . It's a lot of planning and and all that kind of stuff .

I listened to the first one , I knew it was out and I hear you go , we're going to put out one every other week , every two weeks , and I said okay , so I'll be listening . Then I'm talking to the gang and they go yeah , well , they interviewed Brittany and they interviewed go wait a minute . They're going to do it every two weeks .

Now , did you mean every two days or ?

Oh really , Wow , that's good so you know we did last week was a struggle because unfortunately Weston got sick and we had a really cool guest that's on a little channel that has the letters ESPN , and we had to reschedule it . But so we've got , so we have enough out there , we .

And so what's funny is so we put out Jeff's like three days after we put out the first episode , because Weston had googled some algorithm and like it was like oh , this is a better idea . And we get a text from John Peltke immediately , like what are we doing ?

We don't have enough episodes for this , which is it's okay , john , it's fine , it's an algorithm thing , and then we're going to go back to once a week .

So I think we're good with once a week we're going to , because when we get close to the races , as you guys know , we're going to be talking about the races , so that's going to add in like maybe we're thinking about maybe doing recap .

You know , I don't know what we're going to do , but we got some costuming , one that I got right , I got to get scheduled . So yeah , it's , it's , it's fun because we're talking about what we love , just kind of like what you guys do , and the fact that people listen to .

It is funny to me , my daughter , the first episode she got about 230 in the car and she was like mom , please stop .

I was like , okay , so we were going somewhere another , another week and she had her iPad , because parents , sometimes our kids , are going to have their iPads in the car Of course , and it was the episode with Tim O'Donnell , who had the heart attack on the course , and we pulled into the garage and I stopped the car and he , as he's like going through his

heart attack , she's like mom , no , don't stop it , I want to know it . We've got a no . So that's the goal . So thank you guys for the inspiration and for you know everything you guys do to raise not only the visibility of run Disney but to keep them inspired and moving .

But long before you got into well , maybe not long before , because you're not old enough to be long before but before you got into running as a serious runner or before you got into race announcing with run Disney , you are a registered dietitian in real life . Really how it kind of professionally began for you .

So I don't care what job you are , with college internship I've got to be gone for five days and everybody always said it was okay , so that I was never going to let go of that . So it's been part of an evolution and this is kind of one of the times .

Everything's coming coming together to do this first book , which is something that was always on my bucket list and I'm really excited that it came .

I love the concepts of Run , walk , run and when I started thinking about nutrition and how that concept for me Run , walk Run works for me , because if you tell me run 26.2 miles , I'm like , oh wow , like that seems terrible . But if you tell me , run for two and a half minutes and walk for 30 seconds , okay , I got that .

You know , I and we've all had those days where your running pace is easy and your walk breaks coming , you're like , oh , great . Or there's other times where you need that walk break . You're counting that that's the only thing getting you through is that I've just got to run for two and a half minutes , I've just got to run for 30 seconds .

So I thought you know what that makes sense to eating Like we don't need to have a perfect diet endlessly . We don't need to look down the next 10 years and say I can't have a car , I can't have a cake . So it started off in my head as like eat cheat , repeat , right , something like that .

But then it made more sense when Jeff said he was interested in working together and that combining Run Walk Eat helping the people that are . The more and more I go to races like Boston and Ironman , I have to explain to people I am . I am not an , I'm a hobby jogger .

I love to run , but I'm you're not going to be impressed by my time , but you're going to be impressed that I show up and I keep working and I'm going to get it done . So that's kind of the mindset I took towards Run Walk Eat is how can we help people who are moms and dads and busy professionals get their ratio right Of good eating to okay eating ?

and make it towards that finish line strong , feeling healthy , improving their wellness , but also thinking about being active as well .

The idea behind this book is to educate , so people understand what it is , and it starts out with nutrition basics and they're talking about macronutrients and fiber and fats and what are some of the things we need to know about macronutrients .

You're only going to be able to essentially , let's say , run at that faster pace for so long before you have to back off . So I think nutrition education is so important so that you know , okay , well , if I went to Chipotle and I had a burrito with rice and beans , I had a carb on a carb on a carb .

When then I look at you and say , well , where's your protein , where's your fiber , where's that healthy fat that's going to help your absorption of vitamins and boost your satiety .

So helping people kind of understand that base a little bit , I think , allows them to not be restricted to a diet but be empowered to make their own choices that support their nutrition , whether it's at home , whether it's on vacation .

And then what I'm finding through hopefully we'll get feedback from the book , but with the Healthier , you course is people say I can get off track now and I don't feel like a failure . I feel empowered that I can go and make my next best choice . So that's why I'm such a believer in the education and the why , even with myself .

I was at 29029 with a celebration dinner and there was pizza , and I had the pizza . I had a little quinoa kale salad and I sat down next to Jesse Itzler , who's if you follow him on Instagram , he's a billionaire . He's married to Sarah Blakely from Spanx . He started all these businesses and he's like I love you with a dietitian . What are you eating ?

And I said well , jesse , I'm eating the pizza because that's what I want , but I've got this kale quinoa salad over here . I was like so I'm going to pair with a vegetable and I'm going to feel better about that . And then the morning I'm going to go do this . He's like I'm going to tell my kids that you want the mac and cheese .

You got to pair with a protein and a vegetable .

so important .

You can't force them and went into a diet that is just not sustainable for them and I've actually , on my own , been working a lot to learn more about nutrition for brain health personally , and in that space , keto is very , very popular , has a lot of positive research .

That's not the diet for me right now in my life , so I'm trying to look at it and say what parts of this support me .

So , when you're out there and you're seeing a diet and you're seeing someone have maybe success with intermittent fasting or they've had success with macros , learn about it and feel free to take parts of it that work for you and leave the parts that stress you , leave the parts that make you feel bad about it , like I failed because I couldn't live without carbs

or I didn't , you know . Find the parts that work for you and work on building a little bit stronger diet , not in terms of we don't talk take a talk a lot about calories . We do a little bit , but like in terms of this makes my body healthier and over time , that will , in turn , weed out those foods that we don't want to be eating over too much .

We've all been there , right , I'm on a diet today and you're sitting there and it's the middle of the day and your work , and there's a candy bar , a cookie , and you just sit there going don't eat it , don't eat it , don't think about it , don't think about it . That's not fun and that's not sustainable .

But wouldn't it be better if oh , you know what Carissa said three bites , and I'm probably satisfied . Let me take the cookie , let me have a couple of bites . Oh , okay , great , I feel good .

I went along with my day , I didn't sit and suffer and frustration that I was not allowed to have a food , but I also didn't overindulge either because I'd been restricting for weeks . So it's turning on that brain .

99.9% of people will not send me those three days , because we don't want to look internally at what we do . We don't want to take that time . I just want you to wave a magic fairy wand . I want Tinkerbell to come and sprinkle her pixie dust . It's like I've touched the dietitian I'm healed , I'm better , I'm going to help you .

So I think food logging is super important in the beginning of a food journey and anytime you feel like you're really off track , because , just like I can't tell you what your magic might you know , I can't tell you your run , walk around unless I know your magic mile . I can't tell you how to fix your diet until I know where your diet is right now .

I love logging . Logging is number one , if I say to people , if you just take pictures of what you eat in the day and swipe back and look , you might notice patterns and then I have over here . You might have said on my Instagram I bought this little cool journal thing at TJ Maxx and I just write in it like good day , like great eating , good sleep .

Did I not hang out ? I'm trying to drink less alcohol , no alcohol , I just write little notes and then even that I can look back and kind of say , oh , you know what I said , that I like didn't have , I didn't feel a lot of energy and we'd eat now a lot , or just kind of like notes like that , and that just brings you back to the present .

So it's just a really good way . They say 20 , you lose 25% more weight if you journal .

There's so much information about pre race feeling and feeling during the run and then in the important you know essentials that you need to recover afterwards . If you could give our listeners one take home message about what is the most important thing about nutrition and running , what would it be in your opinion ?

You can't just say a bathroom stop by cramps , by total bonk . That is related to blood sugar . So if you are serious about you know , especially somebody doing their first dope dopey , or especially someone going for their first challenge you're going to have a better experience if you give yourself the proper fuel to keep going .

So I would say , just invest time in training your nutrition the same way you train for your race . And that means like having a stock breakfast that you go to before you run , something you know you can pack and take with you . And if you know your body can tolerate the gels , on course good .

But otherwise , when we get past maybe even for some people at 10 K , maybe in the 10 K , 10 K half marathon know what your body tolerates to give you fuel during a race and do it . So I guess it's just like think about it . We don't , we want it to just be easy and magic . You know , you see how much time you spend on your costume .

Spend a little time .

It can really be a key to some people for clicking like oh , I didn't , you know , I didn't think about breakfast . And the other thing I always say about Disney is remember how much time you have before between when you wake up and when you start . Yeah . You might have to bring food with you to start A couple hours yeah . Maybe I should .

We should start doing that during the start line , as soon as John and I send people off . Like this is your reminder eat your snack now .

I can't stomach one more gel or one more banana . Are there any other natural type foods ? You know , I know Jeff has told us before about sugar cubes and gummy bears and stuff .

From your perspective on things , what are some more natural foods that we could carry with us for the long distance runs that will provide us the same nutritional essentials that , say , a goo would or sports beans ?

So if you're going to say , okay , I don't , I want real food , we're going to , I'm going to go down that road in a second , but my first detour is going to be then you need to think about are you going to drink the power aid , because I'm concerned about you getting an electrolytes .

So that step one okay to deviate from you know the sports , the engineered foods , but make sure you're still getting in the electrolytes from power aid or Gatorade and make sure that you have ran drinking power aid or Gatorade , because if you again , if you never have on race state and custom issues , but I'm fine with graham crackers , I'm fine with a rolled up

tortilla , I'm fine with you have pretzel sticks If you've tried it , and you know dry cereal , cheerios , all those kinds of things that you're going to have to carry them on you , but those are still going to give you what you need in that moment , which is easily digestible sugar . That's going to help raise your blood sugar .

Now , fruit is something a lot of people do and I'm okay with that as well . Fruit has fructose , which is digested slower in your body , meaning the sugar is going to take longer to be beneficial to you . So that's the route you're going to choose . Make sure you start that a little bit earlier and you're continuing on Like people .

If want to do raisins , apricots I know that's really big and races in Europe , so , but you're going to have to bring that with you . But I'm a big fan of graham crackers , pretzels , things like that that you can carry with you , even tortillas .

If there's a bread or a tortilla that you like to roll it up , teddy grams , those would be like a fun one as well . Poptarts .

I only tend to use gels for me personally if I'm going in a marathon and it's longer , and I'll alternate them out . But that was a great question . Did I answer your question ?

So Chris if there's anything you could do for us , we greatly appreciate it .

It's so hard to wrap your brain around how many carbs are recommended and a lot of us , especially women in my age , are going to be like we want to eat how many calories of carbs . I think the takeaway is eat more carbs than you think . The five days leading up to it , but don't overeat .

The night before , two nights before is truly your most important night , and I think the more important thing is not just to focus on dinner .

Having things like graham crackers with you , having things like things we're talking about the dry cereals and fig newtons or things like that and lunching on easily digestible carbs is going to be a better way to prevent feeling bloated and feeling heavy when you start . But you do need more carbs than you think to truly top off your tank .

For the best version of you performance wise , we can all get away with not having . I'm sure there's plenty of people listening who do 10 mile runs and you don't really think about taking in too many more carbs . It's just part of your routine , because maybe you're on a weight loss journey and that complicates things .

But before the race , if you truly want to have the best performance and truly going into dopey , let's just say the Sunday before dopey we kind of put on our snack attack hat and we're into it .

We're into the you know the things like that , the pretzels and the things that maybe we don't usually choose to indulge in , just because we're making sure we're all the way to where we need to be energy wise and we don't come in with sort of lower glycogen stores .

I would recommend that you , whatever your hydration sources if you have one at home , whether it's like a noon or a liquid IV or a gen you can that's something you're having in the afternoon to top off those electrolytes and top off those fluids and then try as best you can . We're going to go back to tracking .

If you're doing dopey , pay attention to how much you drink from the end of each race to bedtime , because you're probably not thinking about that . You're thinking about a million things . You're having so much fun you might even be a little bit nervous . You'll actually pay attention to that .

And then in that post-race meal it doesn't have to be within 60 minutes , but make sure you're getting in a solid source of protein . Literally can we say sleep , immunity , sleep they go hand in hand . It's all performance related At this point when you're in it . They're also intricately linked to recovery .

That I want you to do them all , because I know that if one of those folks goes away , the others can't save you . Nutrition can't save you from getting sick , so you got to sleep too . This is dopey people .

Two nights before is actually more important , but even laying there , lowering your resting heart rate is really important For you dopey people . That's going to help you get through the rest . I know that it's really hard when fireworks are going off outside your window . What's your try ?

Instead , I would like to ask you what's the biggest , or maybe the two biggest , myths that you would like to bust about nutrition and racing ?

But there's plenty of sources of protein out there , just making sure we're varying it and not getting in too much at one time , because then we're not able to sort of digest it and use those nutrients . So that number is around 30 to 35 grams of protein at once .

So if you're sitting down to like a nice three course Disney meal or you're making yourself a big protein shake , realize that you can only really utilize about 30 to 35 grams at once . And that's kind of what's in , let's say , a chicken breast , like a three ounce chicken breast . So the myths are out there .

If it sounds like a hot headline , it might not be 100% true , but again , that's why we start the book with the education . Go back to the education build your diet on that and you're going to be okay for the most part .

As somebody who has read lots of different nutrition aspects , I really appreciated that you included that in the book and so I think for our listeners that's a really good thing to go and look for and that Chris and Jeff did really well in this book .

Skinny B word , which I'm not going to say on this podcast . That was like the first nutrition book I read and I was like I like some of this , I don't like some of this .

And then I read like Harvey Pasternak and then I started reading Eat this , not that , and I just started taking again , like we've said , taking the bits that work for me and trying to put that into like one book .

So if there's three things someone reading the book takes out of it that they can change for the rest of their life to make their nutrition and their health better , and I feel like Jeff and I has have succeeded and maybe the things he says about the brain and motivation can help people you know in the running as well , because you know , like Bob said , I

don't know if it was before we started or after . I've heard people say these things before , but I didn't do it , and that's kind of a lot of what you know . What Jeff says too . He's going to tell you the same things a lot . But then there's going to be one day where you're like oh , today I get it .

There's some recipe videos and stuff like that . We taped it at home , we sent , edited it , but the editors are really excited about it because they thought that brought it to life a little bit more .

So just certain areas where I think you read something but kind of having someone talk through with you to areas that we thought deserved a little bit more nudges , like hydration and stuff like that . So those are just some little fun bonus things they can access .

Most of us are definitely not eating enough fruits and vegetables and eating the rainbow , but I'm going to really hammer home those , those vegetables , the broccoli and the cauliflower is in those types of things , because research keeps telling us one , you're going to eat them , they're a lower calorie food , they're full of volume , they're going to help support a

healthy weight , but , two , they fight cancer . These foods have things in them that help prevent cancer and that's what I think is so cool about food that you can eat something and it can change the composition of the inside of your body for the better . The other thing I'm going to say is probiotics .

Research keeps growing and growing and growing about the benefits of probiotics , and I love the benefits that we're seeing for mental health as well . So probiotics can come from a supplement form , but they do come in foods . You got to eat them every day , so a lot of these foods are the whole foods .

Right , I'm not saying you should eat something in a package more often . We know that , but that's what we keep talking about , like we know what to do . It's just a bringing , bringing that forward . So you know , whenever I see broccoli and I say this . People might have heard that they've ever heard me talk about nutrition .

I hate steamed broccoli , like I have to choke it down . But sometimes you're traveling , that's all you get . But man , a roasted broccoli , a roasted Brussels sprout , like that's a delight . So keep working on the vegetables to find a way that you like them . Maybe it's raw , maybe it's steamed , maybe it's you know whatever .

Throw them in a juicer if you have to , but get those in . Those are the foods you're not getting enough of and those are the foods that even I , as a dietitian , have to remind myself when I'm on the go to look for , to dig . You know , because I'm we're going to get our protein , we're going to , we're going to get our carbs , but it's did .

I make sure I sought out some leafy greens today Because , not because they're going to help me lose weight , but because they're going to help my body stay healthy and be healthy .

It goes on inside our intestines , our flora happy . If we want to go down a rabbit hole that I will briefly go down , that's not in the book Probably most of us have leaky gut because of our food sources . So there's some interesting research on . There's products called like ayan , which is actually eating like soil that helps to put the gut up .

So like , just know I don't know when the next book is coming , but I'm going out there how we can heal our gut , because your gut is truly the key to everything else . And if , on the most baseline level , you're like Chris , I don't care about this .

If you want to have a better morning experience before you run and I hope you know where I'm going with this eat your probiotics , your fiber . It's going to make your morning runs easier , I promise .

One it is okay , but it's kind of out eating a long run or things like that . When I work with clients and we work with people in healthier you . A question I get undoubtedly every month is okay , my calorie goal is 1800 . Well , when I go for a run , it says I've burned 400 calories . Do I eat those back , and what ? My answer to that is no .

So we want to keep our barrels a little bit separate . So here's what I'm eating to maintain my healthy weight or weight loss . This is what I burned during exercise . We're not going to cross these . Don't cross , and I'm making a lot of hand gestures for those of you listening .

You're more successful with keeping an exercise routine when your motivation is outside of physical . You know changes or things like that . So we try to keep those things separate .

I'm eating this way because I have a weight loss goal , or I have a health goal , and then I'm exercising because it makes me feel good , because it does help support my weight loss , and then the final thing is , once you reach your goal weight , sometimes we have to adjust your calorie intake , but when you're at , when you're trying to lose weight , diet is

more important than exercise . When you're at your goal weight , that's when exercise really comes back and plays a huge part in maintaining that weight loss .

We're holding up , like the Miami U here . You have to hold it up .

make those better health choices without them feeling forced , you have a better relationship with your food . You thus have a better mental relationship with yourself , with your body and your healthier , because you are empowered to make your own choices . So , healthier you as a very similar nutrition education background .

It is a 12 week online course that when you sign up for it , it's designed to be 12 weeks . You have a year to access it and go through it , and the courses open up in succession . Because if I gave you a meal plan day one , you'd follow it for a couple of weeks and then you'd stop , kind of like in the book .

If I've given you a little bit of education and it's a little bit different than the book we do , there's more hands on things than you're more likely to make those changes and stay with them . So there's videos , there's meal plans , there's recipes , there's written modules , there's a little bit of homework .

So you go in online , it opens up , you can access them , and then we have over on the new Galloway Training Hub , a special group that's specifically for healthier you , and then that's where I do monthly chats . So people always say , okay , well , you know , do you work with clients ? And I say no , not right now one on one .

But if you join healthier you you're able to either ask me your questions in person or I know some people want things answered anonymously People will send me their email , me the questions before the chat , and so basically you get your opportunity to have a little one on one specific questions answered in that .

And then again , with the Galloway Training Hub , you get that community . So it's a 12 week program .

But when you sign up you get a year being in the healthier you Galloway Training Hub , a year of chats , and then you get the program and we'd have some people shout out to Rich if he's listening , he him to Theresa have had amazing , you know , weight loss success and that's not necessarily the goal of healthier you , but I think when you improve your

relationship with food it kind of goes hand in hand with weight loss . They've had really amazing success and I'm super proud of them and proud of them that the program that we have there so you can sign up there's probably a discount code . If you let me know , I can make one for you guys , if you want I know how to do that .

You probably use the code , Jeff . I think that's so active If you want to say that's actually a good discount code .

actually it's a high , high person , but it's just another way that I want to help support people Again have a positive relationship with themselves and a positive relationship with food , because I think everybody listening has been on a diet at some point and you probably at some point failed and that feels not good and I want people to , whether it's through running

or a better relationship with food . At the end of the day , I want us to feel good about ourselves and who we are .

I told you this before we started and wasn't sure whether I was going to say this on the podcast or not , but just by reading the book , just by getting my cognitive strategies straightened out , I've dropped 10 pounds in the last six weeks , and I needed to do that . So . So thank you for that .

Oh goodness , gracious runner , dietitian announcer , author and mom , carissa Galloway , it's always a pleasure to talk with you . Thanks for spending the time with us . You know what ? It's only nine weeks till you see you in person . Nine weeks , we can count them . We don't have to take our shoes off anymore .

So this week we would like to thank Jared from Orlando , Florida , Sean from Troop Texas , Natalie from Bellevue , Nebraska , and Sarah from Colmstock Park , Michigan .

Both of those gentlemen had surgical procedures here in the last few weeks . We've been in touch and I'm happy to report that both of them are doing very , very well , recovering nicely , and we should see . We will see both of them at one and done weekend . I know we'll see Riley and I'm pretty sure we'll see Andrew too .

I can't really remember but I know we'll see him . He's doing great again , Both of them doing well . I'm really happy to report that . Glad to see that they're doing good things . Speaking of Run Disney we got some news about costumes from Run Disney this week .

But where things get a little tricky is they're all of a sudden doing some new guidelines about layered costumes and then also costumes that encapsulate your full body .

So as this news broke , I was doing what I normally do , and that's check out all my Run Disney friends Instagram accounts to see what everybody is saying , and the one person who is right on the authority of everything , who I knew by the time this news dropped .

what I've been deep diving into this is our good buddy , ryan Teetz , and we asked him last minute to join us here so he could give us some more in depth details about this , because he's also been in communication with Run Disney already since this afternoon . So , ryan , welcome to the Rise and Run podcast .

Then the second bullet point is a little bit more specific , but still you have costume props , including , without limitation , those that surround the entire body , are inflatable or physically connect multiple participants to each other , are not permitted .

So I mean , we've seen costumes like Slinky Dog and stuff before that people connect , so that kind of stuff , but then it kind of is gray area again around the things that surround you . And then , finally , foam swords and all plastic lightsabers may be permitted , but they can't be longer than 36 inches , which is kind of not really that big of a change .

I guess they just kind of made that a little bit more specific .

Or even if it's cold outside and you have a jacket just to run it not even a costume is that considered a layer ? How are they defining that kind of thing ?

Basically , you know , and they came back with a , an expanded statement , that they from what they released earlier and they just gave some examples , like for layered costumes , they gave the example of Jedi robes and then for costume props they gave , or that , that those that surround the entire body , they gave examples of the Death Star or the uphouse , which if

you follow Run Disney , those those two especially have been used a ton of times by people .

I totally understand that sucks , but like , I get it , you know . But one of the things that I guess bugs me the most is that people aren't like really deciding their costumes anymore . The soon as the race weekend is over they start planning for the next one .

And there's some people who are hand sewing these costumes and they can't like we're only two months out from wine and dine . All of these costumes have already been in the works . People have already spent hundreds of dollars on costumes because of shipping things and all of that and like now , all of a sudden , where is that Like ? It's just like .

Oh sorry , $200 down the drain , you can't use your costume . Like . That just rubbed me the wrong way . I got an email response from Hannah at Run Disney and it said Dear Lexi , we pride ourselves on the quality of our races and want every mile to be absolutely magical .

I'm truly sorry to hear of the disappointment with our updated safety policies and appreciate you taking some time to share your thoughts .

I'll be sure to share your comments with Run Disney leaders , as we're always looking for ways to make our races better , which feels like a pat on the head , like okay , and then it's not gonna like it's gonna go into the garbage bin of complaints , but I don't know .

Granted , this just came out today and maybe they weren't told what was going on , but they actually had no clue what I was talking about . They were unsure , so they went ahead and put me on hold to go ask around . What she came back with was there really hasn't been too much change to the policies .

She can't really tell what necessarily had changed , and that kind of take what's on the website with a grain of salt .

So what I what she also said is with the things that we worry about with the costumes are the heat can be very hot in Florida , so understand we saw they don't want anything , I guess when I asked her about where she said nothing's so crazy that it's going to be so hot to run in .

So I mean you could take that , however you want to take that , but also like there to be no costumes that like that would hit somebody . You know what I mean that poked out hit somebody , stuff like that . I mean . I feel like when we do costumes we kind of think of that already anyways .

So most more often than not , those costumes that we wear are probably going to be okay .

The one that I actually asked specifically was a picture that Ryan had sent through the email about a Mr Potato Head costume that looked like literally just a Halloween costume and the lady in the email said that that costume was not able to be permitted , which is weird because she said that it covered the entire body , which it did not .

And I asked her about is that weird ? And she's like , honestly , as long as it is not any protruding or hitting anybody or it like completely hugely big , she's like you know , just ask , maybe with the run Disney email , just ask them . But also for me , I'm just going to wear the costume .

If they tell me no , then they tell me no , but more likely than not the person in the email isn't going to be the person at the run Disney events saying whether or not your costume is valid or not , because there are a lot of costumes then like the ones in the picture . Is that should not be allowed .

If that's the case , because they're full length costumes in the content picture that they sent in the email , so it's very confusing . So , honestly , wear your costumes . That's what I plan on doing . I mean , I'm taking it with a grain of salt , like she's taking it with a grain of salt .

So if anybody is in limbo , ryan , can you explain to everybody what you did and how that could be helpful to people if they think that their costumes that they are planning for the upcoming race season , might be on the fence in terms of whether or not it's allowed or not .

And so I took my Mr Potato Head from the Springtime Surprise 10 Miler and the beer cup costume I did for the Princess 10K and I sent those two images to them and I said , well , based on so , based on these guidelines , are these two costumes allowed ?

And Hannah , the same person that replied to Lexi , replied to me and said no , those would not be allowed under these new guidelines .

You know before potentially having your dreams dashed , you know before you get to the corrals , or something like that .

This one is something like this okay , because you said no full length gowns , but that's literally why people wear like they , why they run Princess Weekend , because they want to wear the full length princess gowns . And I did not get a response yet on that .

Now , again , it's very contradictory for them to say those kinds of things and then send an email with a picture with the new policies of these full length gowns that two runners are wearing in the picture , right . So again , you take it with a green assault what they're saying , because you know what .

I really have a hard time feeling like they're going to turn away all these people that have worked so hard on their costumes , like , yes , if it's like a big , giant costume , I could so totally see them being like , hey , you guys , that's a little bit too big .

I'm sure I actually won't be able to do that , but for something like that , if you're going to be advertising it , you have to be able to advertise in a way that will show the costumes that we can do rather than ones that it looks like we can .

And what better thing to wear than the Disney run , disney approved rise and run shirts ? because we all know that those are lightweight and they're not layers and they're not full length gowns , but they are sharp as heck .

Yeah , so if it's one of those things where , if you're at least maybe still in the planning stages , maybe go and check out that video to see where you stand and see how that stacks up to these new policies .

Why not say the costume cannot go further than six inches out from your body , or like some kind of definitive right , the dress that we can three inches above your socks or whatever your shoes yeah yeah , like something , because the way that it's worded now is just too vague and the interpretations are going all over the place .

record of it that , okay , here's a common theme and we need to do that . So it just obviously social media is a place where we can celebrate our triumphs and we can vent our frustrations , and I know there's a lot .

There's a big common theme out there right now of we'll run Disney's taking the fun out of everything and you know , and why should I spend all this money when I can just , you know , do $30 to do my local 5k ?

Even if there are changes to costume guidelines , we all know in our heart of hearts that run Disney is still a magical organization and there's a reason why we keep going back to them . If we have to make adjustments , I think we make adjustments , but I think , in the grand scheme of things , they really do have our best interest in mind .

Obviously , if you are frustrated and you want to get clarification , do what Ryan did do , what Lexi did do , what Jack did . Go out , seek that advice from run Disney yourself , so that way you have the answer straight from the horse's mouth and that way you don't have to stress about any of this moving forward .

Before I get into the race report , which isn't all that long this week whether it's still hot , so not a lot of races going on Let me remind my friends of something specifically that race report file that is on the Facebook group page . It's pinned up there in the featured section .

You've got to scroll to the right , get to the featured section , scroll to the right . It's there . Here's why it's important to you . That's where I pick the people to be on the race report spotlight . I love reading your race reports in Facebook .

Those are the ones I'm about to read now , but in order to plan just a little bit ahead of time to allow somebody time to schedule to be with us on a Tuesday night , I picked the race report spotlights out of that file , typically on Friday before the races occur . So if you want to be in the race report spotlight and we'd love to have you .

I love having new people in there . I think we've had 60 people on the race report spotlight to date . Please make sure your name's in the race report file . You can put it in yourself , you can get to that file or just in the comments . Just drop a note saying I'm running burden hand on October or whenever it is , and I will add it for you .

While I'm on the subject , wine and dine being now nine weeks away , all of the registration for the Disney races are done . I know we may get some more , which would be cool . So our roll calls are coming up . You want to be in the roll call , which is a lot of fun . We get a big kick out of it .

Again , make sure your name's in the race report for those Disney races . Okay , let's move on now . Friends , we had a bunch of really exciting and big races this weekend , several of the multiple day events .

Let's start on a three day event that took place in San Juan , puerto Rico , a three day event , the Lola Challenge weekend , and here , to tell us about it , our friend Adalis .

But , adalis , you ran this three day event 5K , 10k , 21k how did it go ?

So , and when I knew about it , I was like , oh my God , that's like right Like Disney events , you know , Like not just one day , it's like Friday , Saturday and Sunday . So it's amazing . I mean , the only difference is that in Disney , after the 5K I'm going to my kingdom or Epcot or whatever . Here , after the 5K , I need to go to work . Oh .

So , that's a little bit different , but it's fine .

But this year I was like you know what , I'm going to just take up a little bit of notch into it and I did some bounding . I went for the 5K actually did the parrot , but it was because of the fundraising that I was doing for my New York race . And then for the 10K I did some mini mouse bounding and people actually appreciate it .

I was like , oh , there comes , mini mouse .

And also it's kind of healy , like all the capital has like a lot of heels , and sometimes you can see the heel , sometimes you can not Like you . You think you are in a flat surface , but it's not . It's like a very , very long heel .

So when you finish , like when you see the stats on the warming , I was like it was , I don't know , like 500 something feet for the 5K , 1400 something for the 10K and then 2000 , 500 something for the half . So it's kind of .

Yeah , it's a challenging course , but it's amazing because you go through the old San Juan , you know the old city , you go through the beach , you go to the old touristy areas that were the hotels , are all the nightlife that is going on .

It's very funny because obviously the the races starts very , very early in the morning , like at 5am , and the half actually starts at 430 . And you could see people like we're still parting around and we were like some people were like drunk in the little places , the bars and stuff and a lot of people were like very confused like what is happening here .

What's going on ? Yeah .

The court itself it's very decenary and it's it's very nice , and the support from the police , and so it's very well organized .

So the very first time that I did it this is my fourth year doing the race , the race weekend and the first day , the first year that I did it , I wasn't expecting to be that organized and I was like , oh , I mean Disney , it's Disney , but it was very like way better than I was expecting . Oh very good . That's great .

I think every year this race , I think every year it's getting like more people signing up to it , and I actually met some people that came from the States .

I met some people that came from Texas and it was super nice to meet people that came for for this kind of races and I actually for next year I'm trying to invite , like , everybody that want to come , because it's it's a it's a different experience , definitely , and if they haven't been on the island , it's definitely it , it works with it .

So the Lola challenge weekend weekend . And it's going to be the 10th anniversary next year .

were , you know , owning the island . Yeah , Okay . So yeah , it's very scenic and there's like a lot of green areas and people like take a lot of pictures around . People are like lying in the grass after the race . It's very nice .

I had an opportunity many , many years ago to do the perimeter relay on Oahu 124 miles , seven runners , two vans . You'll never forget it . It's a lot of fun . So our friend Margaret ran this one . She did it with 11 of her friends from the Run Princess family . I reckon I know Tracy was there .

I don't know who else ran in that group , but I'm sure they had a great time . Audrey ran this one also . They finished the nearly 200 miles in a little less than 37 hours . Audrey mentioned that five of her team members ran this last year's Walt Disney World Marathon and they're registered for Dopey . She made a comment and this is true .

I mean , if you're going to sleep on one of these things , you're sleeping in the van . He says the difference between something like this and doing Dopey is at least with Dopey you get to sleep in a bed between the runs . But , like I said , if you get a chance to do something like this . It's worth your time . Give it a shot .

All right , let's now go to Saturday . Since we were out west , let's stay out west . The Seattle Marathons Summer Series combo runs First a 5K , then a 10K . Vanessa did these . Vanessa did both races , said they both took place at the beautiful Seward Park on the shores of Lake Washington . 5k was an out and back right along the shore .

10k went through some rolling hills through the park so she got some beautiful views of the signature Pacific Northwest trees and the water was really lovely . All the races were supported well , even had dog treats on the race to offer for participating puppies . Neat medal Showed a picture of the wooden medal .

So that sounds like a great event out there in Seattle . Well done , vanessa . In Auburn , new Hampshire , the New Hampshire 10-miler , kate ran that . This weekend Kristen was in Asheville , north Carolina , for the Asheville Half Marathon . The hills were insane 1,400 feet of elevation gain in this half marathon .

Kristen had a good time , had a nice medal , met a couple of run Disney friends on the course who are doing dopey and the marathon this year . I think that's fantastic that we're meeting friends out on the course . Megan was scheduled for the New York Roadrunners Greta's a great Gallup 10K but she had to skip it Worked pretty late .

Apparently , budget season is upon her . I don't know exactly what she does , but I know well enough that if you're into that kind of work and you've got a budget or taxes or something coming up , it heats up a bunch of your time .

Instead of this , though , megan ran seven miles around her neighborhood on Long Island , so she didn't completely have to miss running . This weekend , kelly was in Milwaukee for the Strider Half Marathon half number five for Kelly . Whether cooling off a little bit in Milwaukee , at least for this run .

They had had some really high temperatures , like some record high temperatures up there , but things cooled off a little bit on Saturday . Her official race time of just over two hours and 30 minutes is a PR . She and her husband celebrated with pastries and treats from a local . You're ready for this ? They won the local bakery . It's a local Boulangerie .

Hey la la , good for you , Kelly . Good for you . Congratulations on that PR . In Linkcroft , new Jersey the Saturday in the Park women's 5K Heather was there for that one . Bethany did the Krim Festival of Races in Flint , michigan . Laurie Laurie , who's been just killing it lately did the Mobius Green Monster Trail 50K in Aurora , ohio .

Great pictures here , laurie . There was some really nasty weather leading up to the race Lots of rain . Therefore , this is a trail race . The Monster Trail 50K . Extremely muddy trails , got tree branches down along the road . You had to climb over them . There were water crossings , but more water crossings than normal , some of which got up to her knees .

I mentioned the photos . I saw one photo of the mud . The mud certainly got up to her knees because this was a 10K loop that she did five times . Multiple hills , hit the finish line , started crying with happiness that she finished . I'm proud of you , laurie . We are all proud of you . That's a great effort .

I said she was ready to quit right about the midpoint , but she persevered , stuck with it and kept going . This is her first technical trail race , a 50K distance . Thanks to her husband , peter , for all his help Peter , actually , this included running to the store for more dry socks she had some needed more and for joining Laurie on part of the last loop .

Laurie , that's an awesome run , way to go , congratulations . In Bristol , connecticut , sue did the DK Movement Cares 5K Great race . One giant hill felt strong , the big deal here . Connecticut , 169 towns . Right For Sue , number 137 . She's starting to make plans for how she's going to celebrate when she hits 169 , only 32 to go . I'll give her three weeks .

In Punta Gorda , florida , the run for our furry friends 5K and 2K . On her walk , lauren was there , second place in her age group on the 5K and APR . Great job , lauren's closing in on that 30 minute 5K . I got a feeling she's going to get it before much longer . Let's take a look here . Santa Rosa Marathon Weekend One race Saturday , one race Sunday .

Let's start here . On Saturday , our friend Carrie did the 5K , knocked it out in just a little over 30 minutes . We'll get back to Santa Rosa in just a minute , but first finishing up Saturday the Seattle Summer Series Kimberly and Josh . This was the series this race this weekend a 5K at 8 o'clock and a half marathon beginning at 9 .

Pretty challenging , beautiful course , the sun gleaming off Lake Washington , pretty warm . Metals were the same for both races , but it was still exciting to get two medals in the same day . Way to go , kimberly and Josh . Alright Sunday back to Santa Rosa . On Saturday , carrie did the 5K . On Sunday , her husband , frank , did the half . He was gunning for a run .

Disney proof of time , for Dopey nailed it by going under two hours and 13 minutes . Proud of you , frank , good run . So look forward to seeing you and Carrie in Florida . In January Our friend Sharon was in Reston , virginia , for the South Lakes 10K . Sharon is now six weeks post op , so that's a big deal .

Coming back from injuries , coming back from surgery , that is a physical and mental challenge . She has run this course multiple times . This was a tough one for her . She started off faster than she expected to , than she wanted to . Who else has ever done that ? That's easy to do . Her term for it was my brain talks , but my legs don't listen . We get it .

Sharon is now six in her age group and she's graduating from this age group in 60 days . I like the way she phrased that she's not getting older , she's graduating to a new age group . She normally does between first and fourth when she does local runs first and fourth in her age group . But look , coming back off of an injury six weeks post op .

Great job , sharon . Way to go . In Oak Hill , west Virginia , the West Virginia Spartan Super 10K . Ilyana was there finished the course of 25 obstacles in just under three hours . First time doing this race . Eliana says one of the hardest things I've ever done . Sounds like a challenge way to go . Happy that you finished a good job .

In Boca Raton , florida , the Summer's End 5K Runners . Edge Brooke ran this one . Whoever labeled this the Summer's End in Florida must be the same guy who labeled those races in Claremont the cool summer mornings . Yeah , summer ain't over . In Boca Raton it was hot and sweaty .

Brooke started the day with her wine and dine , long training run and then finished later on walking this event with a longtime friend . At the end they got pizza at the local run shop . It was there for them .

When they got back , brooke brought a little Disney along on the race with her sparkly visor that she wore at Princess In North Bend , washington , brian ran the Iron Horse Half Marathon . Melissa was in Cranford , new Jersey , for the Cranford Cupcake 5K Nice looking metal for this one Cupcake themed .

The big deal in this run for Melissa and I thought this was sweet . She ran with her son , logan , for the first time . It was a beautiful course . Logan actually talked Melissa into this because he recently finished his first 5K . Melissa was so excited about it . Great photos here and she is looking forward to many more runs with her son .

Lori ran the Kobukwid Trail Run Half Marathon in Truro , nova Scotia . Lori's another friend who's been doing really great with her runs lately . The trail on this one too was in pretty rough shape due to the weather .

She ran with friends from her local run club , nailed her target pace , had great weather , finished with a third place age group finish with a sub 210 for this half marathon . Way to go , lori .

It's a two loop 5K , pretty hilly course . Megan took it easy and especially on the downhill she went easy , just for safety . It was a great experience . The medal is a wine stopper . You know it fits in the top of a wine bottle . It's neat and you also get a collapsible wine glass at the end . So that sounds like fun .

Grand Rapids , michigan , the Millennium Meadows Half Marathon . We had two folks there . Sean was there . Great race today for Sean , perfect weather , the perfect weather and the course led Sean to a nine minute PR , finishing in just a little bit over two hours and eight minutes . So that's a PR and a POT and a nice tangerine beer at the end .

That's a nice trifecta . Nikki was also there . Nikki ran the marathon at this event 26.2 . That takes a lot of determination . It's one thing to set out to do 29 in training . It's another to cross a finish line and say , okay , I'm going to do three more miles . That's pretty tough . Her friend Sadie joined her to help her through the last three miles .

That's cool . In Buenos Aires , argentina , the Buenos Aires Half Marathon , juan Jose who goes by JJ , that's Valeria's husband . You guys probably remember Valeria ran this one 23,000 runners in the half marathon , perfect weather , a new course , not a PR for JJ . But catch this game , not a PR .

He just finished this thing in an hour and 28 minutes for a half marathon . Nice . But it's not a . PR . Jj can run . Guys . Jj's a runner . Way to go , jj . One late addition to the race report . This is good because otherwise this is significant . We would have had to do it next week , so I'm glad we got it here .

Jackie did the Santa Barbara Triathlon , had a good ocean swim for the first time . Ocean swims and then you get out and do the bike and then you get out and run . Oh , I'm impressed . But the big deal is Jackie set a 17 minute PR over her 2015 time . Congratulations on the PR , jackie . 15 weeks of consistent training paid off helped that .

It was a beautiful day with perfect weather . Yeah , that helps , but I think mostly the training . Great job , congratulations . And that's it for this week's race report . Friends , thursday is a Zoom Thursday . Instructions will be on the Facebook page . Our next Saturday Zoom is just a couple of weeks away , on September 9th . So yeah , so September 9th .

I know one thing that I'm going to be participating in and I'm sure those of you in the Ryzen Run community can get on board with this as well there is going to be a meetup at the Pizza Imposta Party . That happens on Friday , september 8th and it starts just before the 5K event .

So if you're doing just the 5K at Burnhand or you're doing the firefighter challenge , you'll be in that general vicinity . In an email that went out from Bird in Hand the other week , it's one of those things where you can pre-register for the Pizza Imposta Party . But you can also just buy a ticket that day . But they do encourage either cash or check only .

So again , that's going to be on Friday , september 8th . It's under the big tent . I want to say the cost is $14 . But both Bob and I attended it last year . It's a very , very nice spread and it just will give an opportunity for everybody to say hi and maybe come up with small pacing groups or something like that .

It's really good time to just chat and get to know one another a little bit more , oh absolutely it's fun .

Our friend in England , amy , was on a 29 mile training run and she made a post onto Facebook , said something like I don't have it in front of me was something like I doubt this will reach many of you because of the time difference , but I'm kind of struggling and I'd love to hear from you . And she's thinking she might get one or two responses .

Not this community , she got 43 responses and friends , that's you and that's just the spirit and the love that goes around in this community . So I wanted to share that and just say thank you for being such awesome people and I'm sure Amy thanks you too . All right , my friends , until we meet again . Happy running .