218: Half a Million Downloads of Gratitude

A rainy run outside Tokyo Disneyland. A Thanksgiving table full of training plans, inside jokes, and hard-won wisdom. And a milestone we never imagined hitting: 500,000 downloads. This one brings the energy, the honesty, and the practical tools you need heading into Walt Disney World Marathon Weekend and the Dopey simulation.We walk through the training calendar and get tactical about the big Dopey sim: why long-run pace matters, how to use Galloway-style intervals without overreaching, and a smart twist called “Gwinning” to speed up walk days without burning out. You’ll hear recovery must-dos, fueling tests to try now, and flexible options for tough conditions—like splitting long runs with short breaks or moving indoors with race videos for motivation. We also talk watches, data, and mindset: hiding lap alerts, switching to time-of-day screens, and how one host found a surprise 5K PR by ignoring the numbers.The heart of the episode is gratitude and resilience. We share setbacks—from surgery and caregiving to a beloved dog’s vestibular scare—and the choice to keep showing up. That spirit echoes through our Race Report Spotlight: a cramp-riddled marathon that still lands an age-group win, and a slow, courageous finish with a police escort blasting Eye of the Tiger. It’s funny, it’s real, and it’s exactly the reminder you need that progress isn’t linear—but it’s worth it.We round it out with Space Coast meetup info, cruise running routes, island 5K notes, and a stack of listener race highlights from Norfolk to Silverstone. Whether you’re chasing a PR, a proof of time, or just a joyful finish, you’ll find clear steps and a community that has your back.If this helped your training or lifted your spirits, tap follow, share it with a running friend, and leave a quick review. Tell us your Marathon Weekend “why” and join the conversation.Rise and Run LinksRise and Run Podcast Facebook PageRise and Run Podcast InstagramRise and Run Podcast Website and ShopRise and Run PatreonRunningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off) Send us Fan MailSupport the showRise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.Sponsor LinksMagic Bound Travel    Stoked Metabolic CoachingAffiliate LinksThe Start Line Co.Fluffy FizziesMona Moon Naturals Rise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded