321 GO!: Daily Summaries Delivered

Carissa Runs the New York City Marathon

Catching Up with 321 Go

Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing

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.

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.

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.

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</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 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.

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.