Episodes
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Race 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 questions and heartfelt thanks to supporters. This episode is a must-listen for both seasoned runners and those new to marathon experiences.
00:00 Introduction and Welcome
00:25 Guest Introduction: Carissa Galloway
01:04 Discussing the TCS New York City Marathon
02:41 Travel Troubles and Taxi Tales
02:55 Expo Experience and Pre-Race Preparations
15:18 Race Day Logistics and Staten Island Ferry
28:44 Starting the Race: Verrazzano-Narrows Bridge
30:04 Running Through Brooklyn
32:32 Mid-Race Challenges and Personal Moments
37:24 Inspiring Moments on the Race Course
38:03 Navigating Through Brooklyn and Queens
38:34 Using the Rally App for Motivation
40:49 Challenges and Memorable Encounters
43:46 Finishing the Race and Post-Race Reflections
51:24 Post-Race Activities and Reflections
01:04:16 Training Insights and Future PlansHave Olympian Jenny Simpson as YOUR personal coach!
Join The Galloway 360 Club- Your All-in-One Running & Wellness Experience
Galloway 360 is a revolutionary training platform built on Olympian Jeff Galloway’s proven Run-Walk-Run method — designed to help you run smarter, recover faster, and stay injury-free. But it’s more than just a training plan. It’s a complete support system for your fitness journey.
Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Catching 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 community support. Whether you're an experienced runner or just starting, this episode offers motivation, laughs, and relatable marathon moments.
00:00 Welcome to 3, 2, 1, Go!
00:18 Catching Up with John and Carissa
01:39 Viral Moment at the Chicago Marathon
05:18 The Peeing Incident Explained
11:30 John's Longest Run Ever
16:35 Preparing for the St. Jude Half Marathon
22:34 Surprise Entry into the Chicago Marathon
23:24 Balancing Marathon Training and Family Life
23:57 Preparing for the Chicago Marathon
24:28 Race Day Strategies and Challenges
26:42 Navigating Walk Breaks During Major Races
28:19 Mental and Emotional Highs and Lows
31:48 Reflecting on the Chicago Marathon Experience
37:25 Upcoming New York Marathon and Final ThoughtsHave Olympian Jenny Simpson as YOUR personal coach!
Join The Galloway 360 Club- Your All-in-One Running & Wellness Experience
Galloway 360 is a revolutionary training platform built on Olympian Jeff Galloway’s proven Run-Walk-Run method — designed to help you run smarter, recover faster, and stay injury-free. But it’s more than just a training plan. It’s a complete support system for your fitness journey.
Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Episodes manquant?
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In 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, making this episode a blend of motivation, insight, and personal anecdotes.
00:00 Introduction to the Podcast
00:21 Mind Over Miles with Cody Beals
01:50 Training Challenges in the Heat
03:26 Running Adventures and Anecdotes
17:34 Cody Beals' Triathlon Journey
18:50 Evolution of Triathlon
23:03 Representation and Inclusivity in Sports
27:33 Mental Health and Endurance Sports
34:38 Struggling with Downtime and Overtraining
35:37 Balancing Stress and Recovery
36:46 Post-Race Recovery Strategies
38:36 The Impact of the Ironman Pro Series
40:27 Defining Success in Professional Triathlon
41:50 Nutrition Strategies for Training and Racing
44:14 Body Image and Nutrition in Sports
48:25 Race Day Mindset and Rituals
50:28 Rapid Fire Questions and Final Thoughts
54:40 Understanding Relative Energy Deficiency in Sport (RED-S)
01:00:22 Multivitamins: Are They Worth It?
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Jenny 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 coach for Galloway. Rich with anecdotes, motivational insights, and a profound sense of community, this episode celebrates milestones, resilience, and the shared love for running.
00:00 Introduction to the Podcast
00:16 Special Guest Hosts and Exciting Updates
01:48 Training and Coping with Heat
02:44 Altitude Adaptation and Placebo Effect
04:52 Introducing New Galloway Coaches
09:25 Jenny Simpson's Running Journey
12:58 Olympic Dreams and Steeplechase
17:46 Historic 1500m Bronze Medal Race
32:17 Faith Kipyegon's Sub-4 Mile Attempt
35:39 Training Philosophy and Mindset
41:56 The Importance of Celebrating Achievements
43:57 Balancing Competitiveness with Grace
47:36 Reflecting on a Pivotal Race
51:45 Transitioning to Marathon Running
54:57 The 7 Marathons in 7 Days Challenge
01:05:48 The Run USA Tour
01:15:36 Advice for New Runners
01:18:55 Q&A and Closing RemarksHave Olympian Jenny Simpson as YOUR personal coach!
Join The Galloway 360 Club- Your All-in-One Running & Wellness Experience
Galloway 360 is a revolutionary training platform built on Olympian Jeff Galloway’s proven Run-Walk-Run method — designed to help you run smarter, recover faster, and stay injury-free. But it’s more than just a training plan. It’s a complete support system for your fitness journey.
Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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In 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
00:47 Listener Questions and Case Studies
01:05 Birthday and Personal Stories
03:22 Pier Run Event Recap
15:51 Cruise Vacation Highlights
25:10 Interview with Jamie Lee McIntyre
31:54 Avoiding Common Running Mistakes
32:45 Electrolyte Replenishment Strategies
36:49 Post-Race Nutrition and Recovery
41:19 Run Like Magic: Disney Race Tips
45:32 Customized Training with Galloway
49:08 Nutrition Advice for Older Runners
01:04:51 Masterclass and Final TipsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical. Use PROMO CODE 321GO
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Join 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 various supplements for athletes, and the hosts explore the idea of creating a bracket challenge for the best running songs. This is a not-to-be-missed episode filled with inspiration, insights, and a bit of light-hearted banter.
00:00 Welcome to 3, 2, 1...Go!
00:31 Introducing Paralympian Brian Siemann
02:13 John's Race Day Preparations
03:37 Running Events and Community Engagement
08:32 Carissa's Kids' Birthday Adventures
19:26 Start of the interview- Brian Siemann's Athletic Journey
29:16 Facing Disqualification and Early Setbacks
30:06 Near Misses and Heartbreak in Rio
31:13 Tokyo Games Amidst a Pandemic
32:16 Breaking the Fourth Place Curse
34:31 Routine and Preparation for Paris
37:19 The Day of the 400 Meter Final
47:38 Achieving the Podium Moment
54:40 Nervousness Before the 800 Meter Race
01:03:45 Reflecting on Winning a Paralympic Medal
01:04:27 The Value Beyond Medals
01:07:52 Switching to Controversial Questions
01:07:56 Comparing Olympic Experiences
01:11:27 The Meme of the Fall
01:14:30 Advice for Competing with Adaptive Athletes
01:17:44 Future Plans and Final Thoughts
01:21:50 Healthier U: Supplements and Nutrition
01:28:49 Mail Call and Running Playlist Ideas
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Conquering 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 pushing through obstacles with support and determination.00:00 Introduction and Podcast Overview
00:18 Inspiring Story of an Everyday Warrior
01:24 Breaking News: New Family Member
04:15 Universal Studios Adventure
08:54 Jeff Galloway's Final Marathon
12:21 Interview with Missy: A Parkinson's Warrior
25:27 Adapting Training to Daily Life
27:34 The Importance of Recovery
29:25 Training for the Everesting Challenge
33:47 Managing Time and Expectations
45:57 Support Systems and Community
53:45 Fueling for Long Runs</span>Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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In 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 get a mix of personal stories, expert tips, and motivational content to keep pushing towards their own fitness goals.
00:00 Introduction and Welcome
00:17 Guest Introduction: Dot McMahon
01:53 Catching Up: Personal Updates
02:21 Race Experience: The Indie Mini Marathon
06:22 Travel Woes and Vague Announcements
09:54 TV Show Discussion: The Pit on Max
16:36 Interview with Dot McMahon
31:13 Trusting Yourself with Age
33:14 Mental Tactics in Racing
34:59 Recovery and Rehabilitation
40:17 Postpartum Running Advice
41:57 Navigating Hormonal Changes
44:06 Mentors and Coaching Philosophy
46:56 Reflecting on Houston and Boston Races
50:45 Future Goals and Training Strategies
54:11 Gratitude and Inspiration in Running
01:00:43 Protein Bioavailability and Nutrition TipsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Balancing 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 and the inspirational stories he encounters. Additional segments include discussions on weight loss challenges, favorite sports icons, and upcoming events.
00:00 Welcome to 3, 2, 1, Go!
00:17 Introducing Matthew Marquardt
01:22 Healthier You and Listener Questions
02:15 Summer in Central Florida
03:28 Upcoming Races and Events
04:58 Miami Adventures and Auditions
07:32 Streaming Recommendations
09:45 Mission Impossible and More
12:49 Interview with Matthew Marquardt
32:44 Understanding Your Body and Avoiding Injury
33:26 Dedication to a Friend: A Race in Texas
35:37 Highlights of a Pro Career
37:20 The Reality of Drug Testing in Sports
40:02 Balancing Medical School and Triathlon Training
43:50 Advice for Weekend Warriors
46:22 Motivation and Overcoming Challenges
49:04 Inspiring Stories from Races
50:41 Following the Journey: Social Media and Future Goals
51:47 Healthy Lifestyle Pep Talk
55:53 Sports Icons and InspirationsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Hosts 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 pace-induced anxiety, and includes listener questions about race preparation and the experience of running long distances. The conversation is a mix of inspirational insights, running tips, and entertaining anecdotes, making it a must-listen for both new and seasoned runners.
00:00 Welcome to the Show
00:39 Highlighting Erin Azar: Mrs. Space Cadet
01:54 Current Events and Pop Culture
02:37 John's Bright Shirt and Yard Work
04:04 Carissa's Adorable Cat
08:10 Summer Travel Plans
16:02 Broadway Show and Lady Gaga
26:09 Discussing Celebrities and TV Shows
27:18 Critique of Formulaic Shows
27:43 New Show Recommendations
28:28 Sponsor Shoutout: Pillar Performance Health
30:20 Interview with Erin Azar Begins
31:09 Erin's Running Journey and Struggles
32:40 Wikipedia and Identity
39:12 Running and Mental Health
47:51 Representation in Running Brands
51:54 New York City Marathon Experience
57:20 Role as USA Track & Field Hype Woman
01:00:19 Discussing the NFL Experience
01:01:06 Commercial with Juju Smith Schuster
01:03:47 Impact of Social Media on Kids
01:07:07 Running and Social Media Challenges
01:13:40 Overcoming Self-Doubt in Training
01:15:27 Rapid Fire Questions
01:23:33 Blue Zone Diet and Healthy EatingRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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John 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 shout-out to listeners who have supported the podcast during its hiatus and a teaser for future content.
00:00 Welcome to Season Three
00:22 Interview with John Pelkey
01:03 Podcast Roadblocks and Return
01:45 John's Recent Travels
06:48 Bet Online Sponsorship
08:02 John's Half Marathon Announcement
14:45 Challenges and Inspirations
16:04 Fundraising Success for St. Jude's
16:49 Emotional Moments and Running Experiences
19:46 Training Plans and Social Media Accountability
21:37 JFK Assassination Documents
27:04 Magnesium and Health Benefits
31:08 Listener Shoutouts and FarewellSupport St. Jude and John's Half Marathon Journey HERE
Show notes
Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Want to run a PR or learn how to get to the finish line feeling good? Book a FREE Goal-Setting call with the Galloway Training Team
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Dive 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 balancing them with proper nutrition and exercise.
00:00 Welcome to 321 Go!
00:20 Meet Ox and Spoon: The Musical Trio
01:14 Healthier You: Weight Loss Drugs Discussion
01:48 Ox and Spoon: Introductions and Backgrounds
02:11 The Origin of Ox and Spoon
09:10 Running Adventures and Disney Races
12:53 Lindsay's Journey and Love Story
21:01 The Creative Process Behind the Music
33:47 Favorite Songs and Performances
35:06 The Evolution of Costuming
38:39 Group Dynamics and Community
48:35 Inspirational Stories and Overcoming Challenges
01:00:45 Closing Thoughts and AnnouncementsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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In 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 built. Additionally, hosts provide motivational resolutions tips and discuss listener stories.
00:00 Welcome to the 321 Go! Podcast
00:23 Introducing Brent and Kyle Pease
01:18 Magic Mile and Listener Engagement
02:13 Ironman World Championship Recap
02:56 The Emotional Finish Line
04:31 Training and Preparation Insights
24:15 Facing Pre-Race Anxiety
29:58 Jellyfish Encounter and Overcoming Challenges
35:57 Dolphins and Dogs of the Sea
36:04 The Challenges of the Bike Ride
38:12 Customized Training with Chris Twiggs
38:54 Mental Strategies During the Race
41:51 The Relief of Finishing the Bike
46:57 The Kyle Pease Foundation and Community Impact
49:23 Preparing for Marathon Weekend
01:03:13 Setting Realistic Resolutions
01:06:38 Listener Mail and Final ThoughtsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Holiday 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 spreading Christmas cheer.
00:00 Welcome to 321 Go!
00:16 Holiday Season Excitement
02:26 Christmas Movie Favorites
05:50 Family Christmas Traditions
16:09 Wrapping Up the EpisodeRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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In 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 episode also highlights Matt's involvement with Operation 300, a charity supporting Gold Star families, and offers insights into physical and mental health for athletes.
00:00 Welcome to 3, 2, 1, Go!
00:17 Introducing Matt Bowen: The Flag Guy
04:12 Matt's Journey: From Navy to Running
08:08 The Dopey Challenge and Beyond
10:42 Running with the Flag: A Symbol of Honor
15:11 Disney Memories and Family Traditions
34:11 Running with Purpose: Honoring Fallen Heroes
35:47 Operation 300: Supporting Gold Star Families
37:35 Fundraising Efforts and Community Support
41:27 Traveling and Racing with the Flag
44:06 Race Day Rituals and Preparations
47:08 Navigating Disney Races and Challenges
53:54 Inspiring Stories and Final ThoughtsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Space 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 medal, and offer book recommendations for Jeff Galloway. The episode wraps up with listener mail, highlighting a success story from Cancer Warrior Maddie who ran the Chicago Marathon with help from pacer Ryan Sharp.
00:00 Welcome to the Jeff Galloway Podcast
00:17 Space Coast Marathon Overview
00:37 Introducing Chris Twiggs
01:41 Literature and Christmas Gifts
03:28 Carissa's Marathon Experience
07:35 Race Day Preparations
09:17 On the Marathon Course
14:39 Challenges and Mental Strategies
20:06 Fueling and Pacing Insights
31:03 Final Miles and Reflections
34:57 Music Theme Pace Team
35:54 Challenges of Pacing a Race
38:11 The Last 10K: A Personal Journey
42:29 Unexpected Finish Line Experience
45:37 The Medal and Other Rewards
50:18 Upcoming Disney Marathon Weekend
01:01:47 Mail Call: Listener StoriesRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Ali 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 is packed with expert tips for first-time NYC Marathon runners and Ali's reflections on the race's organization, community, and unforgettable moments.
00:00 Introduction to the Podcast
01:36 Meet Ali Feller: Runner, Podcaster, and Broadcaster
05:25 Ali's Journey to Running
16:35 The New York City Marathon Experience
28:17 Running Through New York: A Mile-by-Mile Breakdown
36:25 The Grind of the Marathon
37:18 Entering Central Park
37:59 The Final Stretch
41:08 Post-Finish Line Experience
43:23 Memorable Marathon Moments
48:32 Announcing at the Marathon
01:01:09 Tips for First-Time NYC Marathon Runners
01:10:28 Holiday Eating TipsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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321 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 Season and Race Announcements
04:10 St. Pete Run Fest Recap
08:10 Training for the Space Coast Marathon
15:43 Upcoming Races and Events
17:49 Hair Color and Marathon Weekend
18:23 Casino Event Details
19:02 Upcoming Races and Tributes
20:42 Thanksgiving Plans and Memories
24:40 Holiday Party Ideas
26:45 Gratitude and Reflections
30:21 Black Friday Deals and Wrap-UpGalloway Black Friday Deals 25% of Nutrition and Coaching.
Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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Journey 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 Marathons. Colleen's insights into endurance sports, her commitment to helping athletes with disabilities, and her passion for race announcing make for an inspiring conversation.
00:00 Introduction and Sponsor Message
01:25 Meet the Hosts: John and Carissa
01:39 Guest Introduction: Colleen's Background
02:49 Colleen's Journey to Race Announcing
04:09 Colleen's Athletic Background
06:37 Transition to Full-Time Fitness and Triathlons
21:51 From Triathlete to Ultra Marathons
23:41 The Joy of Race Announcing
25:24 Becoming the Voice of the Mountain
28:21 Joining the Ironman Announcing Team
33:46 New Opportunities with Rock and Roll Marathons
34:32 Rock and Roll Races and Run Disney
35:05 Introduction to Everesting
35:38 The Concept and History of Everesting
37:14 The 29,029 Challenge
38:19 Managing Time and Challenges in 29,029
40:21 Inspirational Stories from 29,029
49:07 Run Disney and Dopey Challenge
53:48 Supporting Athletes with Disabilities
56:56 The Role of a Race Announcer
59:57 Rapid Fire Questions and Closing ThoughtsLimited Time Black Friday Deals!
Run Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 25% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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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
10:13 Wine and Dine Preparation Tips
15:21 Listener Questions and Training Plans
15:36 Discussing Long Runs and Custom Plans
16:36 Upcoming Races and Training Strategies
17:48 Pacers and Themed Runs
20:00 Historical Figure Spotlight: Dan Sickles
22:20 Dan Sickles: The Civil War General
25:14 Dan Sickles: The Scandal and Legal Precedent
29:43 Wrapping Up and Special AnnouncementsRun Like Magic - Race Nutrition Course https://run-like-magic.newzenler.com/
Discover how proper nutrition and hydration can unlock your running potential and make every race magical.
Let Registered Dietitian Carissa Galloway lead you through a science-backed plan to transform the way you think about your diet.Visit www.GallowayCourse.com and use the code PODCAST at checkout for a great discount!
Become a 321 Go! Supporter. Help us continue to create! HERE
New Apparel!! Wear your support for 321 Go!
Join Chris Twiggs in Galloway Customized Training 20% off!
Follow us! @321GoPodcast @carissa_gway @pelkman19
Email us [email protected]
Order Carissa's New Book - Run Walk Eat
Let Sara Akers with RunsOnMagic plan your next runDisney weekend!IG @runsonmagic or you can go to www.RUNSONMAGIC.com or email her [email protected] Use Promo Code 321GO
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
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