This episode of the Rise and Run Podcast has a bit of everything! We kick things off with our usual chat about how our training is progressing. Then Bob and our guest host Holly, share some of their tips on how to increase your walking speed. Both Bob and Holly have learned to lower their walking paces to 13 minutes/mile - and sometimes even a little faster. We hope that some of our tips will help you lower your pace - maybe even to the 16 minute mile it takes to stay in front of the balloon ladies.

Our special guest this week is Matt Marcella. You may not recognize Matt's name, but you've almost certainly seen his work on social media. Matt talks with us about:

• The Team #runDisney Facebook group
• The RunDisbot, an AI app he created to help you find quick answers to your runDisney questions
• Virtual Theme Park Challenges
• Apps to alert you when runDisney races become available
• The Team #runDisney running gear shop

Finally, we have 2 guests in this week's Race Report Spotlight. We spoke with our friend Ruth from California and Shelene told us about her "meet and greet" during the Alaska Distance Classic Double-Up. You definitely will not want to these stories.

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Matt's Team#runDisney Links
Team #runDisney Website
Team #runDisney Facebook
Team #runDisney Instagram
Disney Race Availability Notifications
The RunDisBot

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