321 GO!

Carissa Galloway and John Pelkey, Bleav
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Announcing over a million people across a finish line, John and I (Carissa) have seen our share of inspiration. We are here to share these amazing stories and provide nutrition tips and motivation to help you enjoy every run. Similar to what happens at a start line, we have no idea where each episode will go, so join us for the fun!

  1. 12/11/2025

    Carissa Runs the New York City Marathon

    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 Plans Have 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 321GoPodcast@gmail.com 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.

    1 h 15 min

  2. 23/10/2025

    Catching Up with 321 Go

    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 Thoughts Have 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 321GoPodcast@gmail.com 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.

    46 min

  3. 11/09/2025

    Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing

    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.

    1 h 7 min

  4. 07/08/2025

    Jenny Simpson: 3 Time Olympian and Newest Galloway Coach

    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 Remarks   Have 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 321GoPodcast@gmail.com 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.

    1 h 24 min

  5. 25/07/2025

    Running Smart: Sports Nutrition Advice from Jamie Lee McIntyre

    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 Tips 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. 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 321GoPodcast@gmail.com 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.

    1 h 17 min

  6. 26/06/2025

    Paris Proud: Paralympic Medalist Brian Siemann

    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.

    1 h 32 min

  7. 11/06/2025

    Running with Parkinson’s: Missy’s Inspirational Story

    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 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 321GoPodcast@gmail.com 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.

    57 min

  8. 23/05/2025

    Ageless Elite Racing: Dot McMahon's Journey

    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 Tips 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 321GoPodcast@gmail.com 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.

    1 h 9 min
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Sobre

Announcing over a million people across a finish line, John and I (Carissa) have seen our share of inspiration. We are here to share these amazing stories and provide nutrition tips and motivation to help you enjoy every run. Similar to what happens at a start line, we have no idea where each episode will go, so join us for the fun!

Informação

  • Autoria
    Carissa Galloway and John Pelkey, Bleav
  • Anos em atividade
    2023 - 2025
  • Episódios
    87
  • Classificação
    Para todos
  • Copyright
    © 2024 321 GO!
  • Site do programa
    321 GO!

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