Shows
321 GO!Carissa Runs the New York City MarathonRace Recap: NYC Marathon Highlights and Marathon Training Insights
In this episode of the 3, 2, 1, GO Podcast, John Pelkey and Carissa Galloway delve into Carissa's remarkable experience running the 2025 TCS New York City Marathon. From logistics to race-day happenings, Carissa shares the myriad emotions and memorable moments of the race, including iconic highlights such as Spike Lee's on-course encouragement and the pulsating energy of Brooklyn. Alongside a detailed race breakdown, John reflects on his own training for the St. Jude's Half Marathon, addressing the physical and mental preparations necessary for race day. The episode concludes with engaging listener...
2025-11-121h 14321 GO!Catching Up with 321 GoCatching Up and Endurance Challenges: From Chicago to New York
In this episode of the 3, 2, 1, Go podcast with John Pelkey and Carissa Galloway, the hosts catch up on their personal running adventures and training milestones. John prepares for his first half marathon with some unexpectedly long runs, while Carissa shares her spontaneous decision to run the Chicago Marathon. They discuss the unique logistics and crowd dynamics of major marathons, including viral moments and emotional experiences on the course. The episode also touches on practical tips for maintaining training schedules, the importance of anti-inflammatories, and finding motivation through...
2025-10-2345 min321 GO!Cody Beals: Pro Triathlete Secrets for Smarter Training & RacingIn this episode of 3, 2, 1, Go the Podcast, hosts John Pelkey and Carissa Galloway delve into an inspiring discussion with professional triathlete Cody Beals. A four-time full distance Ironman champion and eight-time Ironman 70.3 champion, Cody opens up about his career, the evolution of the sport, and his radically transparent approach. The conversation covers the importance of mental health, representation in sports, managing relative energy deficiency, and balancing life and training. They also discuss personal routines, pre-race rituals, and valuable advice for aspiring athletes. John and Carissa keep things engaging with humorous exchanges about their own training experiences and pet stories...
2025-09-111h 07321 GO!Jenny Simpson: 3 Time Olympian and Newest Galloway CoachJenny Simpson from Mile to Marathon
This special episode of the 3, 2, 1 Go is live from Lake Tahoe with special guest hosts Chris Twiggs and Westin Galloway, and Olympian Jenny Simpson joins them. With John on a Disney cruise, Westin and Chris delve into Jenny's illustrious running career, from facing early challenges to making the Olympic team, and her transition from track to marathons. The episode highlights Jenny's participation in the intense 7 marathons on 7 continents in 7 days challenge, her ongoing journey across all 50 states in a camper van to connect with runners, and her new role as a c...
2025-08-071h 24321 GO!Running Smart: Sports Nutrition Advice from Jamie Lee McIntyreIn this episode of the '3, 2, 1, Go' podcast, hosted by John Pelkey and Carissa Galloway, the focus is on the critical role of sports nutrition for distance runners preparing for summer runs. Joined by Jamie Lee McIntyre, a registered dietitian and sports nutrition expert, the hosts delve into essential hydration and nutrition strategies. With humorous anecdotes from a rain-soaked Pier Run event and John's upcoming half-marathon training, listeners get a blend of valuable tips and engaging storytelling. Additionally, the show teases the upcoming masterclass and offers special promotions.
00:00 Introduction and Podcast Overview
00:21 Importance of Sports Nutrition
2025-07-251h 16321 GO!Paris Proud: Paralympic Medalist Brian SiemannJoin hosts John Pelkey and Carissa Galloway as they relive the exhilarating journey of Paralympian Brian Siemann. Following a series of close calls and near misses in London, Rio, and Tokyo, Brian finally stands on the podium at the 2024 Paris Paralympic Games, earning bronze medals in both the 400 and 800 meters. Brian shares the emotional moments on and off the track, from meticulous preparation and intense nerves to the fulfilling celebration with family and friends. The episode also delves into training specifics, strategies for different race lengths, and the importance of a consistent routine. Additionally, Carissa discusses the effectiveness of...
2025-06-261h 31321 GO!Running with Parkinson’s: Missy’s Inspirational StoryConquering Challenges One Step at a Time: Missy's Journey
In this episode of '3, 2, 1, Go', hosts John Pelkey and Carissa Galloway talk to Missy Huffman, an everyday warrior who has triumphed over numerous endurance events and now battles Parkinson's disease one mile at a time. They delve into Missy's experiences with the 29029 endurance challenge, her journey with Parkinson's, and her unwavering motivation to keep pushing her limits. Alongside inspiring stories, the episode also covers tips on proper fueling for long runs, a brief discussion on new adventures and personal anecdotes, and a final note on the importance of p...
2025-06-1157 min321 GO!Ageless Elite Racing: Dot McMahon's JourneyIn this episode of the '3, 2, 1, Go' podcast, hosts John Pelkey and Carissa Galloway chat with distance running icon Dot McMahan, who recently competed in the 2025 Boston Marathon and the 2025 Houston Marathon. McMahan shares insights from her illustrious career, including her participation in five US Olympic trials and strategies for maintaining performance as she ages. The episode also dives into race experiences, training regimens, the importance of nutrition, and the evolving landscape of recovery techniques. Additionally, John provides updates on his personal training and shares anecdotes about his 100-year-old uncle, the oldest member of the Pelky Running Club. Listeners...
2025-05-231h 09321 GO!Balancing Triathlons and Medicine: Matthew Marquardt Professional TriathleteBalancing Triathlon and Medical School: An Inspiring Interview with Pro Athlete Matthew Marquardt
In this episode of '3, 2, 1, Go,' hosts John Pelkey and Carissa Galloway interview professional triathlete and medical student Matthew Marquardt. Matthew shares his journey from collegiate swimmer at Princeton to becoming a successful triathlete, all while balancing the demands of medical school at Ohio State University. He talks about his strategies for maintaining consistency in training, the importance of having a purpose beyond oneself, and his experiences in the Ironman Pro Series. The episode also touches on his dedication to honoring cancer patients...
2025-05-081h 03321 GO!The Struggle Run: A Conversation with Mrs. Space CadetHosts John Pelkey and Carissa Galloway introduce Erin Azar, also known as Mrs. Space Cadet. The discussion touches on Erin's viral presence and her relatable, humorous approach to running. Erin talks about her journey as a runner, overcoming self-doubt, and how running has changed her life, both mentally and physically. The show also covers Erin's experiences in the New York City Marathon, her role as the official hype woman for USA Track and Field, and her approach to content creation amidst the struggles of daily life. Additionally, the episode dives into topics like the Blue Zone diet, dealing with...
2025-04-171h 29321 GO!John Pelkey’s Big Announcement: Running for a CauseJohn Pelkey's Half Marathon Journey & the Importance of Magnesium
In this episode of the 3, 2, 1, Go podcast, hosts John Pelkey and Carissa Galloway kick off season three with a mix of humor, personal stories, and a major announcement. John reveals his plan to run a half marathon in December to support St. Jude's Children's Research Hospital, detailing his training aspirations and the supportive community rallying behind him. They also discuss the vital role of magnesium in athletic performance and brain health, emphasizing its benefits for muscle function, cardiovascular health, and sleep quality. The episode wraps up with a...
2025-04-0131 min321 GO!Kayla Allene Betz-Swope: On the Run with a VIP (Visually Impaired Person)Stepping into the shoes of a visually impaired marathoner adds a whole new depth to the concept of endurance. In our latest episode, we're honored to share the microphone with Kayla Allene Betz-Swope, or as she's fondly known on social media, @KaylaRunsDisney. Her story isn't just about the miles clocked or the medals hung; it's a testament to the indomitable human spirit. From the streets of the Chicago Marathon to the enchanting paths of Disney races, Kayla's journey intertwines the thrill of competition with a heartwarming narrative of overcoming the odds.
Amidst the personal triumphs and challenges...
2025-01-151h 11321 GO!Ox and Spoon - Bringing Musical Magic to the RunDive into the Musical World of Ox and Spoon
In this episode of the Jeff Galloway podcast '321 Go!,' hosts John Pelkey and Carissa Galloway chat with the creative minds behind Ox and Spoon—Jar, Jes, and Linz. They discuss the group's journey from Disney race enthusiasts to creating engaging musical parodies and elaborate group costumes. The episode delves into managing health challenges while maintaining a passion for running and creativity, and offers insights into the supportive runDisney community. Additionally, the hosts touch on the new wave of weight loss drugs and emphasize the importance of ba...
2025-01-091h 15321 GO!Brent and Kyle Pease: Ironman World Championships and Spotlighting Athletes with Disabilities and Workforce InclusivityIn this episode of 321 Go!, hosts John Pelkey and Carissa Galloway discuss the remarkable achievements of the Pease brothers, Brent and Kyle, who recently completed the Ironman World Championships for the second time, setting a new record of 14 hours, 8 minutes, and 4 seconds. Brent and Kyle, who has cerebral palsy, share their experiences, including overcoming previous challenges, pre-race anxieties, and the significance of their accomplishment both personally and for the Kyle Pease Foundation. The episode also touches on their preparation for the upcoming Dopey Challenge during the Disney Marathon Weekend, emphasizing gratitude, family support, and the inspiring community they’ve bu...
2025-01-031h 12321 GO!Holiday Cheer and Favorite Christmas Movies with John and CarissaHoliday Cheer and Favorite Christmas Movies with John and Carissa
In this holiday-themed episode, hosts John Pelkey and Carissa Galloway share festive stories and traditions to keep athletes motivated. They discuss Carissa's upcoming Disney cruise, favorite Christmas movies like 'White Christmas', 'Holiday Inn', and 'It's a Wonderful Life', and reflect on the shift in holiday traditions over the years. The duo also touch on childhood memories of Christmas presents, the challenges of holiday shopping and wrapping, and detail their own Christmas plans, including unique meal choices and family traditions. They wrap up by thanking their community and...
2024-12-2420 min321 GO!Matt Bowen the Flag GuyIn this episode of the 3, 2, 1 Go,' hosts John Pelkey and Carissa Galloway feature a special interview with Matt Bowen, known as 'Matt the Flag Guy.' The interview covers Matt's inspiring story of running Disney races while carrying an American flag to honor veterans and raise awareness for veteran suicide. Matt shares his background growing up, his service in the military, and his journey to becoming an iconic figure in the running community. He discusses his preparation rituals, the challenges of running with a flag, and the emotional stories of people he has encountered along the way. The...
2024-12-191h 05321 GO!Space Coast Marathon RecapSpace Coast Marathon Recap and Pacing Tips with Chris Twiggs
In this episode of '321 Go!, hosts John Pelkey and Carissa Galloway discuss Carissa's experience running the Space Coast Marathon, along with special guest Chris Twiggs, the chief training officer for Galloway Training. The conversation covers Carissa's preparation, race strategy, and overcoming challenges during the marathon. Chris Twiggs shares insights on pacing, including the importance of hydration and methods for catching up if you fall behind a pace group. They also discuss Carissa's humorous interactions during the race, the significance of a positive mindset, the massive finisher's...
2024-12-121h 06321 GO!Ali On The Run and the NYC MarathonAli on the Run - A deep dive into the TCS NYC Marathon and more with Ali Feller.
In this episode of the 321 Go! Podcast, hosts John Pelkey and Carissa Galloway sit down with Ali Feller, renowned runner, podcaster, broadcaster, and New Yorker. The trio discusses Ali's illustrious career, her love for the New York City Marathon, and insights into the running community. Ali shares her personal journey from dance to distance running, her marathon experiences, and highlights from her career, including a live show at Carnegie Hall and working on the NYC Marathon broadcast. The episode...
2024-12-051h 14321 GO!A Thanksgiving Chat321 Go! - Thanksgiving Special with John Pelkey and Carissa Galloway
In this Thanksgiving episode of 321 Go! podcast, hosts John Pelkey and Carissa Galloway express gratitude to listeners and share insights into their lives and upcoming events. Jeff Galloway joins to discuss the Galloway family, coaching, and special holiday offers. The episode covers recent race events, training updates, holiday plans, and reflections on gratitude. Listeners are encouraged to stay motivated in their training and to enjoy their holiday season.
00:00 Introduction to the Podcast
00:19 Thanksgiving Reflections and Listener Appreciation
01:09 Jeff Galloway's Message of Gratitude
03:05 Holiday Seas...
2024-11-2732 min321 GO!Colleen Rue: The Voice of the MountainJourney of Endurance with Colleen Rue: From Athlete to Announcer
In this episode of the 3, 2, 1, Go Podcast, hosts John Pelkey and Carissa Galloway chat with Colleen Rue, the 'Voice of the Mountain' and a renowned race announcer. Colleen shares her background as a lifelong athlete and how she transitioned from fitness classes and paralegal work to race announcing. The episode covers her experiences with triathlons, Ironman events, and the unique challenge of 29029 Everesting. She discusses the importance of celebrating every athlete's journey, the role of announcers in motivating participants, and her upcoming participation in Rock and Roll...
2024-11-231h 09321 GO!runDisney Wine and Dine 2024 RecapRecapping the 2024 Run Disney Wine and Dine Half Marathon Weekend
In this episode of the Jeff Galloway podcast, hosts John Pelkey and Carissa Galloway recap the 2024 runDisney Wine and Dine Half Marathon Weekend, sharing highlights and memorable moments. They discuss the excitement of celebrating the Muppets at the event, including a special appearance by the Swedish Chef, insights into the 5K, 10K, and half marathon races, and personal stories from participants. They reflect on the inclusive and supportive atmosphere of the runDisney community and emphasize the impact of the event on athletes with disabilities. The episode also...
2024-11-151h 15321 GO!Stories, Smiles, Chris Twiggs, and the Return of the History Moment with John!In this episode of 321 Go!, hosts John Pelkey and Carissa Galloway debut the long awaited return of the History moment with John. He discusses the life of Dan Sickles, a controversial figure known for both his Civil War exploits and his successful insanity defense after killing his wife's lover. The episode also includes training tips for upcoming races from Chris Twiggs, answered listener questions, and previews of future content.
00:00 Introduction and Sponsor Message
01:31 Welcome to the Podcast
01:48 Subscriber-Only Happy Hour Preview
03:27 Virtual Happy Hour Begins
05:42 Hurricane Helene Experience
06:56 Corporate 5K in Cancun
...
2024-11-0831 min321 GO!Matt Pablo: The Newest Addition to the runDisney Announcing TeamRun Disney's New Announcer: Meet Matt Pablo
In this episode of the Jeff Galloway podcast '3, 2, 1, Go!', hosts John Pelkey and Carissa Galloway introduce listeners to Matt Pablo, the newest member of the runDisney announcing team. The episode delves into Matt's background, his connections to Hawaiian culture and Disney, and his journey from Hawaii to Walt Disney World. The conversation covers Matt's experiences and challenges, including his stints in community theatre, his first professional gig with Don Ho, and his move to Aulani and later Disney World. Rounding out the episode, Matt shares insights on hitting...
2024-10-311h 35321 GO!Marc Burget: Winning Races and Setting Records with Run Walk RunFrom Marathons to Miracles: Marc Burget's Inspirational Journey
In this episode of 3, 2, 1, Go the Podcast, hosts John Pelkey and Carissa Galloway feature marathoner and ultra race champion Marc Burget. They explore his late entry into marathoning at age 39 and his incredible victory at the Tick Tock Ultra 12-hour race. The discussion delves into Marc's transition from a casual runner to a marathon success, his adoption of the Galloway Method, and the impact it had on his pacing and performance. Marc shares insights on race nutrition, revealing his unique choices like mashed potatoes, and recounts the emotional aspects...
2024-10-241h 01321 GO!Jill Pappas: Keeping You Safe As A runDisney SAG BikerrunDisney Revealed: Behind the Scenes with Lifeguards, SAG Bikers, and Race Insights
In this engaging episode of the 321 Go! podcast, hosts John Pelkey and Carissa Galloway dive into various aspects of Run Disney races and their unique challenges. The two interview Jill Pappas, who shares her extensive experience in athletics, lifeguarding at Disney water parks, and her pivotal role in Run Disney events. Listeners get an insider look at the intricate preparations and safety measures taken by SAG bikers, including early mornings, course maintenance, and handling runner emergencies. The episode also covers the logistics of race cutoffs, m...
2024-10-171h 09321 GO!A Life Update with DW Burge and Lil' TreeResilience, Identity, and Inspiration: A Journey with the Everyday Athlete
In this episode of the Jeff Galloway podcast 'Three, Two, One, Go,' hosts John Pelkey and Carissa Galloway discuss various themes including resilience in the face of Hurricane Milton, personal identity, and motivation in sports. Carissa recounts her experiences during the hurricane in Central Florida, including the survival of a small tree and her home. The episode features a chat with their co-host DW, who shares their journey to embracing their non-binary identity in the athletic world. DW highlights the importance of representation and authenticity, inspired...
2024-10-1131 min321 GO!Mike Berceli: The Art of CostumesrunDisney Costume Magic with Mike Berceli
In this episode of the '3, 2, 1, Go,' Podcast hosts John Pelkey and Carissa Galloway dive into fascinating conversations, focusing on Mike Berceli, a top costume creator for runDisney events. Mike shares insights into the creative and logistical challenges of crafting memorable costumes, including his innovative and legendary Pixar lamp costume. He also talks about the inspirations and motivations behind his journey, highlighting his running history and memorable Disney experiences. Additionally, Mike offers valuable advice for aspiring costume creators and emphasizes the importance of selecting costumes appropriate for varying weather conditions. T...
2024-10-031h 05321 GO!9.28 Chat: Celebrating the Life of LennonFrom Exciting Race Season to Heartfelt Farewells
In this episode of 321 Go! the podcast, hosts John Pelkey and Carissa Galloway discuss the upcoming race season and their excitement for Wine and Dine events. They touch on their recent virtual happy hour and Patreon giveaways. Carissa shares her mixed emotions about marathon training amidst personal challenges, while John poignantly recalls the recent loss of his beloved dog Lennon. The episode wraps up with light-hearted travel plans, shout-outs to their community, and a special nod to Sarah Akers of Runs on Magic for her travel planning support.
00:00 W...
2024-09-2827 min321 GO!Jesse Funk: From Triathlete to EntrepreneurFrom Triathlete Dreams to Entrepreneurial Success: Jesse Funk's Journey
In this episode of '321 Go' podcast, hosts John Pelkey and Carissa Galloway interview endurance athlete and entrepreneur Jesse Funk. Jesse shares his transition from aspiring professional triathlete to founding his natural products company, Solpri, after a career-ending crash. They discuss his passion for creating products that cater to athletes' needs in a toxic world, his entrepreneurial mindset, and the challenges of balancing both athletic and business goals. They also touch upon the importance of high-fiber foods and natural GLP-1 in weight management as part of the 'Healthier You...
2024-09-2557 min321 GO!Ryan and Keith Jordan: Behind the St. Pete RunFest MagicUnpacking St. Pete RunFest: Community Stories, Inspiration, and Motivational Insights
In this exciting episode of 'Three, Two, One, Go' podcast, hosts John Pelkey and Carissa Galloway shine a spotlight on running events beyond runDisney, focusing on the St. Pete RunFest. The episode features insights from guests Ryan and Keith Jordan, discussing the inception, organization, and unique aspects of the RunFest and the Running Man Festival. Key highlights include community involvement, sustainability initiatives, and experiential running. Additionally, the hosts explore personal stories, strategies for overcoming challenges, and staying motivated. Inspirational moments such as the story of Rick and Dick...
2024-09-191h 17321 GO!runDisney Disneyland Halloween Marathon Recap with Matthew StarkeyRunDisney Disneyland Halloween Marathon Recap with Matthew Starkey
In this episode of the '321 GO' podcast, hosts John Pelkey and Carissa Galloway, along with guest Matthew Starkey, dive into the inaugural Disneyland Halloween half marathon weekend. They explore the vibrant atmosphere, share insights on handling heat-related illnesses, and discuss the entertaining start lines featuring beloved Disney characters. The episode also highlights memorable costumes, inspiring athlete stories, and fun kid races, finishing with a heartfelt listener mailbag segment about inclusivity in running. The hosts express gratitude to supporters and sponsors, discuss upcoming events, and emphasize the importance of...
2024-09-121h 00321 GO!The Chat 9/6/24: Paris Olympics, Taylor Swift, and Snacking TipsOlympic Reflections and Marathon Blues: A Chat on 3 2 1 Go
Hosts John Pelkey and Carissa Galloway kick off the '3 2 1 Go' podcast with discussions about the Paris Olympics and anticipation for the Paralympics. Carissa shares her unforgettable experience attending a Taylor Swift concert. The hosts also cover topics such as football season, personal back injuries, marathon training challenges, and dietary advice, touching on the importance of supplements and snacking strategies. The episode wraps up with announcements about customized Galloway training and the launch of new merchandise.
00:28 Standalone Chats and Catching Up
01:33 Olympics Recap and Highlights
03:29 Tay...
2024-09-0632 min321 GO!runDisney Insights with West Coast Race Announcer Matthew StarkeyUnveiling Run Disney Experiences with Matthew Starkey
In this episode of '321 GO! the Podcast,' hosts John Pelkey and Carissa Galloway introduce Matthew Starkey, a notable race announcer, who shares his journey into race announcing and his exciting experiences with runDisney at Disneyland. Matthew delves into his performance background, his work as a Trader Joe's manager, and his daughter’s budding love for Disney. Listeners also hear touching, motivational stories from races, and enjoy hearing about the great camaraderie in the runDisney community.
00:00 Introduction to Alpha Progression App
01:07 Welcome to 321 GO Podcast
01:38 Meet...
2024-09-0558 min321 GO!Chris Twiggs: Your Path to Dopey SuccessCustomized Training for Run Disney: Insights from Chief Training Officer Chris Twigs
In this episode, we are two months away from the Run Disney Race season and Dopey training has commenced. Chris Twigs, Chief Training Officer of Galloway Productions, discusses his role at Galloway and the importance of customized training plans. He highlights the benefits of these plans, from personalized coaching to community support, and the use of platforms like Final Surge to manage training schedules. Chris offers advice on preparation, emphasizing the significance of long runs, appropriate pacing, and managing setbacks due to life events. He...
2024-08-2837 min321 GO!Olympian Ben Flanagan LIVE from the Falmouth Road RaceIn this special live episode of '321 Go The Podcast,' Carissa sits down with professional runner and Canadian Olympian, Ben Flanagan. Fresh off his first Olympic experience, Ben shares stories about life in the Olympic Village, the challenges faced on the cardboard beds, and his intense 5,000 meter race. He also discusses the immense support from his family and community, a new Olympic tattoo, and his deep connection to the Falmouth Road Race, where he has been crowned champion multiple times. Tune in for an inspiring conversation filled with personal anecdotes and insights from an elite athlete's journey.
2024-08-2228 min321 GO!Alicia Albert: Insights of Race DirectingInside the Mind of runDisney Race Director Alicia Albert
Join hosts John Pelkey and Carissa Galloway on the 3, 2, 1 Go podcast as they delve into fascinating stories from start to finish designed to keep the everyday athlete motivated. In this episode, they sit down with Alicia Albert, the East Coast Run Disney Race Director, to discuss her journey, experiences, and responsibilities in organizing some of the major Disney races.
Alicia shares her background in sports, the intricate planning that goes into organizing Disney races, and navigating challenges like weather and course adjustments. The conversation also touches...
2024-08-161h 08321 GO!Celebrating One Year of 321 Go!Celebrating our podcast's one-year anniversary, we reflect on the highs and lows of producing the show, sharing our favorite moments and the unexpected answers from guests that left lasting impressions. We discuss impactful episodes that pushed us beyond our limits, like the inspiring stories of Chris Nikic and Billy Mills, and share lesser-known gems that deserve more love. Looking ahead, we reveal our dream guests and personal aspirations, all while expressing immense gratitude for our listeners' support over the past year. Don't miss this heartfelt reflection on growth, gratitude, and the joy of unexpected journeys.Thanmk you...
2024-08-091h 15321 GO!Boyd Dunleavey: From Blood Cancer To Boston an Inspiring Journey of ResilienceWhat does it take to transform a second chance at life into a story of resilience and triumph? Boyd Dunleavey knows this better than anyone. After beating blood cancer with the help of a life-saving bone marrow transplant from a generous stranger, Boyd found his passion in running, culminating in his participation in the iconic Boston Marathon. Join us as Boyd shares his poignant journey and offers invaluable insights into staying motivated, even when life throws curveballs. We also dish out practical tips for breaking out of a food rut and tackle listener questions about various race events. Plus...
2024-08-011h 46321 GO!Chris Twiggs: Mental Endurance and Trail Tales with Guest Host DW BurgeEver wondered how marathoners conquer both their physical and mental battles? Join us for an illuminating conversation with Chris Twiggs, an experienced marathoner and chief training officer at Galloway Productions, accompanied by our special guest host, DW, a runDisney Icon. Together, they share invaluable tips on running, wellness, and mental health. Chris provides practical advice for athletes, while DW opens up about their transformative "whole self summer" amidst the unforgiving Texas heat, focusing on customized training, clinical anxiety therapy, and the art of cooking from scratch to improve nutrition.
Experience the raw and honest discussions on the...
2024-07-181h 28321 GO!Jeff Galloway and Creigh Kelly and the History and Rapid Growth of American Road RacesThe Magic Mile Challenge is revealed! Join Carissa and Westin as they step in for John, who is off on an Italian adventure, and dive into the highs and lows of marathon training. This episode includes an exclusive interview John conducted with running legends Jeff Galloway and Creigh Kelly, revealing the fascinating history and rapid growth of American road races, particularly those for women. Carissa and Westin also share their personal experiences and results from the recent Magic Mile challenge, shedding light on the physical and mental effort involved in reaching their impressive times.
Take a nostalgic...
2024-07-111h 28321 GO!Annie Brooks: From Epilepsy Diagnosis to Ironman World Championships Triumph and Inspiring Joy in RacingWhat if discovering joy in your passion could transform your greatest challenges into your most remarkable triumphs? Join us for a heartwarming and truly inspirational chat with Annie Brooks, a phenomenal athlete who turned her epilepsy diagnosis into a driving force for competing in triathlons, eventually conquering the Ironman World Championships in Kona. We explore the power of resilience, the importance of mental fortitude, and the sheer joy of racing that can turn daunting obstacles into stepping stones for personal growth and achievement.Ever faced the hilarious dilemma of hosting a barbecue without the essentials like outdoor...
2024-07-041h 33321 GO!Rach McBride: Non-Binary Pro Triathlete on Inclusivity in Sports and Overcoming Challenges in CompetitionCelebrate Pride Month with us as we welcome the inspirational Rach McBride, a professional triathlete who has navigated a remarkable 14-year career while embracing their non-binary identity. Learn how a pivotal moment in 2019 empowered Rach to live authentically, and find out why representation and inclusion in sports matter more than ever. Rach’s story is a beacon of hope for non-binary athletes, offering valuable insights into how family and community support can make all the difference in one's journey.We then turn our attention to the emotional rollercoaster of recent Olympic trials and the heart-wrenching story of At...
2024-06-271h 23321 GO!Tracy Wiu: runDisney Race Announcer Origin StoryEver wondered how a career at Walt Disney World could lead to a role in the world of Disney races? Tracy Wiu, the vibrant runDisney race announcer, reveals her captivating journey from the magical realms of Disney entertainment to becoming a beloved voice in the running community. Listen as Tracy recounts her first Disney Princess run in 2011 and shares how running has positively impacted her mental health. Along the way, we discuss the essential role of protein in your diet, answer questions about the Pelkey Running Club, and celebrate the Florida Gators' impressive NCAA Outdoor Track and Field Championship...
2024-06-201h 17321 GO!Johanna Garton: Author, All in Stride: A Journey in Running, Courage, and the Search for the American DreamHow do you build courage through running? Join us for a compelling episode of 3, 2, 1, Go the Podcast! We have the pleasure of hosting Johanna Garton, a seasoned sports writer, dedicated high school cross-country coach, and marathon veteran from Denver. Joanna reveals the heart and soul behind her latest book, "All in Stride: A Journey in Running, Courage, and the Search for the American Dream," which follows the incredible stories of professional distance runners Elvin Kibet and Shadrick Kipchirchir, as well as world-class runner Samantha Schultz. Their journeys, marked by resilience and cultural adaptation, offer a profound look into the...
2024-06-131h 05321 GO!Disney Cruise Recap: Alaskan and Mediterranean Adventures with Carissa and JohnTune in for two amazing recaps of Disney adventures on the high seas! Join us as Carissa recounts her breathtaking journey aboard the Disney Wonder's Alaska cruise, a trip she calls the adventure of a lifetime. Meanwhile, John shares his unique experiences as an entertainment host on a Mediterranean Disney Vacation Club members cruise, complete with Broadway stars, imagineers, and exclusive movie previews. From attending a Rolling Stones concert to Carissa balancing marathon training with the indulgences of cruise life, this episode is packed with engaging stories and practical tips for maintaining a healthy lifestyle while traveling....
2024-06-051h 42321 GO!RunningThroughBreastCancer - Stephanie Humphrey: Cancer WarriorEver found yourself struggling to get back into the groove after an incredible vacation? On this episode of 321 Go! Carissa and John share their own tales of travel highs and lows—Carissa navigating the scenic wonders of an Alaskan Disney cruise and John tackling allergy woes on a Mediterranean adventure. We discuss the inevitable post-vacation blues and the sometimes bumpy road to getting back into our routines. Expect detailed recaps of these memorable trips in future episodes, but for now, let's ease back into reality together.
We're beyond excited to introduce our guest, Stephanie Humphrey, whose story is...
2024-05-311h 28321 GO!Billy Mills: Olympic Gold, Advocacy, and Embracing DiversityAs we sat with Olympic gold medalist Billy Mills, his tales of perseverance against adversity struck a chord, reminding us of the power of belief and the human spirit's resilience. This episode takes you through Billy's journey from a boy facing prejudice and personal health battles to the glorious moment where he clinched the gold at the 1964 Tokyo Olympics. His story, immortalized in the film "Running Brave," isn't just an athletic feat; it's a beacon for challenging prejudice and embracing inclusivity, which resonates deeply in today's world.The adversity Billy experienced is a stark reflection of the...
2024-05-231h 18321 GO!Brodie Sharpe: Host of the Run Smarter Podcast on Injury-Free Running and Mastering Race Day StrategyUnlock the secrets of peak athletic performance and injury prevention with Brodie Sharp, a physiotherapist from Down Under who's reshaping how runners train and recover. You'll learn how to amplify your training, sidestep the dreaded 'terrible twos,' and embrace the power of pacing and mental grit for your next big race.Feel the rush of race day and conquer pre-event jitters with our expert-backed strategies. We dissect the delicate balance between pushing your limits and listening to your body, sharing tales of runners who've gone out too fast and paid the price. Whether you're prepping for a...
2024-05-161h 35321 GO!Triathlon Tips for Beginners with Kelly O'Mara from Feisty MediaEmbark on a comprehensive exploration into the exhilarating realm of triathlons with none other than Kelly O'Mara, the savvy former editor-in-chief of Triathlete Magazine and creator of Triathlonish. In our latest episode, we're stripping away the intimidation factor of the sport for novices and veterans alike, as Kelly imparts her wisdom on effective training regimens, the subtle art of transitions, and the vital role of community in this multifaceted discipline. Gear up for tales of personal tribulations on the race circuit, a treasure trove of nutrition advice, and Kelly's candid take on why triathlons might just become your new...
2024-05-091h 17321 GO!Becs Gentry: Peloton Instructor, Elite Runner, and World Class MotivatorWhen Becs Gentry crossed the Tokyo Marathon finish line, she claimed more than just a medal; she completed the coveted Abbott World Majors, a testament to her unstoppable spirit post-baby. Our conversation with this Peloton powerhouse goes beyond her strides on the pavement, delving into her compelling story of motherhood, body acceptance, and finding the exuberance in personal transformation. As she candidly shares the emotional growth tied to her journey, we're reminded that every mile has its own story.Marathons are microcosms of life's broader challenges, a sequence of steps filled with resilience and community spirit. As...
2024-05-021h 26321 GO!runDisney 2024 Springtime Surprise Weekend RecapCrossing a finish line is like completing a chapter in the book of life – and oh, what a story we've woven this season with runDisney! Joined by Riley Claremont and Tracy Wu, we've packed this finale with laughter, insights, and tales that stitch together the fabric of a community bound by the rhythm of running shoes. From the personal triumphs to the awe-inspiring dedication of athletes like Alicia, a wounded veteran whose determination embodies the spirit of these events, we celebrate each heartbeat of progress.What starts with serenity and fireworks during a pre-race yoga session quickly tr...
2024-04-2558 min321 GO!DJ KD Queen: From Participant to runDisney's Queen DJWhen the energy of Disney magic meets the determination of marathon runners, you get KD Queen, the vibrant runDisney DJ and athlete who's lived to tell the tale. Our conversation with her peeled back the layers on what it takes to keep the party going, even when the sleep tanks are running on empty. We shared laughs and heartfelt stories about the transitions—from pounding the pavements of the Mickey Marathon to spinning tracks that keep the Disney faithful moving. Feeling the poignancy of the season's wrap-up, we delved into a listener's question on postpartum nutrition, offering advice that go...
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