211: Around World Showcase with Coach Chris Twiggs

Rise and Run

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27d ago 2:33:34

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Ready to arrive at the start line feeling like a coiled spring instead of a burnt match? Coach Chris Twiggs joins us to lay out a clear, no-nonsense roadmap for the final weeks before race day—why tapering wins races, how to dial in run-walk ratios, and what actually matters for multi-day challenges like Wine & Dine and Dopey. We dig into the simple details that make a huge difference: 30-second walk breaks to avoid late-race fade, practicing your race-day shoes and costume, and treating those early miles as your warm-up after long corral waits.
We also tackle the big Disney decisions. Want character photos without wrecking your pace? Train a little faster than necessary and learn to move with awareness—no headphones, head on a swivel, respect wheelchair athletes, and rejoin cleanly after stops. For first-timers, we reset expectations: Disney races are celebrations, not trials. Your proof of fitness is the start line; the race is your victory lap. Add in Chris’ best advice for pre-race nerves (talk to your neighbors, get out of your head), plus the rookie mistakes to skip (new shoes, new fuel, all-day park marathons the day before).
Then we break down Wine & Dine essentials: expo virtual queue strategy, Brooks collab shoes, 5K/10K/half course updates with better flow and more park time, spectator notes, no time change this year (expect darker miles), and how to make the most of the post-race party—including ticket tips and a gift card reminder. Along the way, we celebrate the community power behind Galloway’s coaching and our Tuesday Zooms, where training plans meet real support.
If this helped, follow the show, share it with a friend training for Run Disney, and leave a quick review. Got a question or race report? Call 727-266-2344—we’d love to feature you.

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Chapters

1. Welcome, Hosts, Iceland Shoutout (00:00:00)

2. Run Disney Season Hype + Coach Intro (00:02:23)

3. Housekeeping, Patreon, YouTube, Sponsor (00:04:34)

4. Training Check-In: Rehearsals and Pacing (00:07:22)

5. Injuries, Recovery Mindset, Listening to Your Body (00:12:07)

6. What Would Alicia Do: Recovery Essentials (00:18:45)

7. Marathon Weekend Medal Reactions (00:24:14)

8. Guest Segment: Coach Chris Twiggs Joins (00:33:05)

9. Kilt Mile, Pacing Costumes, Nothing New on Race Day (00:36:20)

10. Final Weeks Focus: Taper and Avoiding Mistakes (00:40:10)

11. Walk Day Pace, Ratios, and 30-Second Walks (00:44:15)

12. Multi-Day Strategy: Energy, Sleep, and Patience (00:50:32)

13. Early Starts, Corral Waits, and Warm-Up Alternatives (00:55:40)

14. Photos, Characters, and Course Etiquette (01:00:10)

15. First Disney Race: Expectations and Joy (01:04:06)

16. Rookie Mistakes to Avoid (01:09:06)

17. Galloway History, Pacing Teams, Community (01:14:24)

18. Customized Coaching and Tuesday Zooms (01:21:20)

19. Season Ahead: Dopey Plans and Family Marathon (01:26:40)

20. Wine & Dine Event Guide Highlights (01:30:02)

21. 5K Course and Logistics (01:37:20)

22. 10K Changes, Flow, and Photos (01:41:35)

23. Meetup Details at Disney Springs (01:47:52)

24. Half Marathon Course Updates (01:50:20)

25. Time Change Note and Night Running (01:57:18)

26. Post-Race Party Tips and Tickets (02:00:20)

27. Final Reminders and Zoom Night (02:06:40)

28. Race Report: Highlights and PRs (02:09:42)

29. Closing Thanks and Takeaways (02:31:40)

215 episodes

#Sports #Running #The RDMTeam #Fitness #Disney #Walt Disney World #Marathon #RunDisney #Running to Disney #Galloway #JEFF GALLOWAY #Interval Running