321 GO!

By Carissa Galloway and John Pelkey, Bleav

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 ... more

4.8

150150 ratings

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FAQs about 321 GO!:

How many episodes does 321 GO! have?

The podcast currently has 95 episodes available.

321 GO! episodes:

January 09, 2025 Ox and Spoon - Bringing Musical Magic to the Run
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 Announcements
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
...more
1h 16min
January 03, 2025 Brent and Kyle Pease: Ironman World Championships and Spotlighting Athletes with Disabilities and Workforce Inclusivity
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 Thoughts
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
...more
1h 13min
December 24, 2024 Holiday Cheer and Favorite Christmas Movies with John and Carissa
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 Episode
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
...more
21min
December 19, 2024 Matt Bowen the Flag Guy
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 Thoughts

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
...more
1h 6min
December 12, 2024 Space Coast Marathon Recap
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 Stories
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
...more
1h 7min
December 05, 2024 Ali On The Run and the NYC Marathon
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 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 [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
...more
1h 15min
November 27, 2024 A Thanksgiving Chat
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-Up
Galloway 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
...more
33min
November 23, 2024 Colleen Rue: The Voice of the Mountain
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 Thoughts
Limited 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
...more
1h 10min
November 15, 2024 runDisney Wine and Dine 2024 Recap
Recapping the 2024 Run Disney Wine and Dine Half Marathon Weekend
In this episode of the Jeff Galloway podcast, hosts John Pelkey and Carissa Galloway recap the 2024 runDisney Wine and Dine Half Marathon Weekend, sharing highlights and memorable moments. They discuss the excitement of celebrating the Muppets at the event, including a special appearance by the Swedish Chef, insights into the 5K, 10K, and half marathon races, and personal stories from participants. They reflect on the inclusive and supportive atmosphere of the runDisney community and emphasize the impact of the event on athletes with disabilities. The episode also includes personal anecdotes, technical challenges, and the importance of maintaining a positive and inclusive environment at runDisney events.
00:18 Recap of the 2024 runDisney Wine and Dine Half Marathon Weekend
01:40 Giveaway Announcement and Partnership with Zip A Dee Tees
02:21 Interview with Riley Clermont
02:40 Virgin Cruise Experience
05:08 John's Home Improvement Adventure
08:11 Riley's Post-Hurricane and Election Reflections
11:15 Highlights from the Run Disney Weekend
13:26 The Swedish Chef and Muppet Magic
27:07 Athlete Stories and Inspirational Moments
31:09 Galloway Customized Training Program
36:05 10K and Half Marathon Highlights
38:15 Introducing Creepy Ronald and Cindy
38:49 A Heartfelt Story from Healthier U
40:04 Wicked and the Art of Musical Theater
44:40 Challenges of Sound Design and Race Energy
51:41 The Daylight Savings Time Dilemma
01:03:17 Adriana's Inspirational Journey
01:07:54 Post-Race Party and Final Thoughts
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 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
...more
1h 16min
November 08, 2024 Stories, Smiles, Chris Twiggs, and the Return of the History Moment with John!
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 Announcements

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 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
...more
32min

FAQs about 321 GO!:

How many episodes does 321 GO! have?

The podcast currently has 95 episodes available.

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