Rise and Run

The Wine and Dine countdown just got real, and the details matter this year. We’re four weeks out, training is peaking, and runDisney dropped enough race-weekend updates to change how you plan your expo day, your 5K morning, and even how you think about pacing and character stops.

We walk through the newly released Wine and Dine event guide with a runner’s eye for logistics: updated expo hours, the shift to a 7 a.m. virtual queue for race merch and Brooks shoes, and what that earlier timing could mean if you rely on Disney resort transportation. Then we dig into the most talked-about change, the 5K. Start groups are tightly structured, timing chips are in play, and a new tear-off bib tag is designed to manage corral access. We share what the guide says, what it does not say, and the real questions runners are already asking about bathrooms, bag check, course flow, and getting back to the resorts.

We also cover the 10K and half marathon notes, plus everything you need for the EPCOT post-race party: ticket delivery, wristbands, the late-night ride lineup, and why the first hour can feel wild before things calm down. Along the way, Alysha gives a timely reminder about cold and flu season before travel, and we close with race reports from the community, including a special spotlight on the Terry Fox Run and the Marathon of Hope legacy in Canada.

If you’re getting ready for Wine and Dine, hit play, share this with your running friends, and subscribe so you don’t miss our final prep episodes. After you listen, what’s your biggest concern: the expo virtual queue or the new 5K start group setup?
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Bird in Hand is the rare race weekend that feels like it was built for more than a finish time, and we’re still riding the high. We’re back with our full Bird in Hand Half Marathon recap from Lancaster County, Pennsylvania, where Amish country views, rolling hills, and small-town hospitality combine into one of the most joyful race experiences we’ve found.

We’re joined by BIH veteran Caroline and first-timer Maegan to relive the whole arc of the weekend: easy packet pickup, a surprisingly fun expo, the pizza and pasta party (plus pretzel wraps, shoofly pie, and whoopie pies), and a race morning that delivered everything from pacing plans to big breakthroughs. You’ll hear what the “mile seven hill” is really like, how run/walk/run strategies played out on the course, and why official pacers and smart intervals can be a secret weapon for a PR or a runDisney proof of time.

Then we get into the stuff that makes Bird in Hand unforgettable: cheering that erupts from the picnic tent when runners hit the final stretch, the free chicken dinner hosted by the local fire company, and the post-race community dinner that turns strangers into friends. We also cover HollarHype motivation, the camel selfie saga, and a truly meaningful gift from Tara that left us speechless.

If you love race recaps, running community stories, and practical takeaways for runDisney season training, hit subscribe, share this with a friend, and leave us a review. What’s the one race weekend you’d travel for purely because of the people?

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Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

Sponsor Links
Magic Bound Travel   
Stoked Metabolic Coaching

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Mona Moon Naturals
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Your training can be solid and you can still step into the corral feeling unsure and that doesn’t mean you’re broken. This week we go after the part of running that decides how you respond when it gets hard: confidence.

We’re joined by Dr. Sindra Kampoff, performance coach and author of The Confidence Habit, to translate sport psychology into simple tools you can actually use during Run Disney training and on race morning. We talk about why runners get trapped in comparison, outcome pressure, and perfectionism, then shift into practical resets like Learn, Earn, Return, building a range of goals (gold, silver, bronze), and using identity based “I am” statements to stop treating confidence like something you’re born with. If negative self talk hits mid race, Sindra shares two go to strategies: pre planned power phrases and her “truth meter” questions that help you replace a spiral with something more useful.

You’ll also hear us swap our own stress regulation habits, share community updates, and close with a packed race report including a Sydney Marathon recap with big hills and an iconic Opera House finish. If you want mental skills for runners that are as trainable as your long run, this conversation belongs in your race season toolkit.

Subscribe so you don’t miss what’s next, share this with a running friend who needs a confidence boost, and leave us a review with the one phrase you want in your head on your next start line.

Cindra’s Links
Instagram
The Confidence Habit Book
The High Performance Mindset Podcast
Dr. Cindra Kamphof Website
Rise and Run Links
Rise and Run Podcast Facebook Page
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Rise and Run Podcast Website and Shop
Rise and Run Patreon
Runningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off)
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Support the show
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

Sponsor Links
Magic Bound Travel   
Stoked Metabolic Coaching

Affiliate Links
The Start Line Co.
Fluffy Fizzies
Mona Moon Naturals
Rise and Run Amazon Affiliate Web Page
Kawaiian Pizza Apparel
GoGuarded

A long run can be tough, but this week proves it can also be downright ridiculous: surprise humidity, shaky confidence, and yes, a flying insect that turns one runner into an unwilling protein experiment. We share real training updates for the ramp-up to Wine and Dine and Marathon Weekend, including why “trust the process” is more than a slogan when the miles start to bite. We also talk practical hot-weather strategy, from carrying fluids to testing electrolytes, and what we’re noticing after trying Hydro Patch on long runs (helpful, not magic, and definitely not a replacement for water).

Then we bring on our guest, Devin Siebold, the former educator turned stand-up comedian behind the viral Theme Park Comedians content. Devin tells the story of leaving the classroom, what comedy taught him about people, and why laughter is often a signal of safety when life feels heavy. If you love Disney World, Epcot, Broadway references, and sharp Disney-adult humor, his behind-the-scenes look at writing and filming in the parks is a blast.

We also dig into Devin’s runDisney journey, favorite race memories, and why fundraising bibs matter to him, including St. Jude's and No Kid Hungry. From a Tower of Terror fear challenge done for charity to the little details that make race weekends unforgettable, this conversation hits both the heart and the funny bone.

If you’re enjoying the show, subscribe so you never miss a training-season boost, share the episode with a runDisney friend, and leave us a quick review to help more runners find the Rise and Run community.

Devins Links
themeparkcomedians Instagram
devinsiebold Instagram
Rise and Run Links
Rise and Run Podcast Facebook Page
Rise and Run Podcast Instagram
Rise and Run Podcast Website and Shop
Rise and Run Patreon
Runningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off)
Send us Fan Mail
Support the show
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

Sponsor Links
Magic Bound Travel   
Stoked Metabolic Coaching

Affiliate Links
The Start Line Co.
Fluffy Fizzies
Mona Moon Naturals
Rise and Run Amazon Affiliate Web Page
Kawaiian Pizza Apparel
GoGuarded

Dean Karnazes has done things most runners can barely picture, but the lesson he brings to our mic is refreshingly simple: you do not have to go fast, you just have to go. We catch up with Dean on a Greece running tour built around the history of Marathon and a heartfelt tribute to Jeff Galloway, then dig into what endurance really demands when the miles stop being fun and start becoming a choice you make over and over again.

We also get practical for the runDisney crowd with training timelines for Wine and Dine and Marathon Weekend, plus the real talk that comes with late-summer running: humidity, dew point, and how to stay consistent when motivation fades. Dean calls heat “poor man’s altitude,” and we unpack what that means for training, racing, and staying safe. You will also hear specific strategies that translate to any goal, from a first 5K to a first Dopey, including how to embrace discomfort, train to your personality, and recover in ways that keep you running for years.

On top of that, we react to the newly released Wine and Dine medals, share meetup and community updates, and spotlight runners chasing big dreams, including Arno Tessers’ plan to run all nine World Marathon Majors in one year while filming a documentary. If you want motivation that is not fluffy, plus Run Disney planning you can actually use, this one delivers.

Subscribe for more runDisney training help, share this with a running friend, and leave a review if the episode helps you stay consistent. What is one goal you will “just go” after this season?

Deans Links
Ultramarathon Instagram
Ultramarathonman Website
Arno Links
Run Arno Run
Run Arno Run on YouTube
Rise and Run Links
Rise and Run Podcast Facebook Page
Rise and Run Podcast Instagram
Rise and Run Podcast Website and Shop
Rise and Run Patreon
Runningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off)
Send us Fan Mail
Support the show
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

Sponsor Links
Magic Bound Travel   
Stoked Metabolic Coaching

Affiliate Links
The Start Line Co.
Fluffy Fizzies
Mona Moon Naturals
Rise and Run Amazon Affiliate Web Page
Kawaiian Pizza Apparel
GoGuarded