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

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

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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

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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