Podcast · Health

321 GO!

by Carissa Galloway and John Pelkey, Bleav · English · Health

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 help you enjoy every run. Similar to what happens at a start line, we have no idea where each episod

New episodes: Every two weeks
Typical length: 1 hr 6 min
Latest: 12 Nov 2025
Language: English

Latest episode

12 Nov 2025 · 1 hr 15 min

Carissa Runs the New York City Marathon

John and Carissa dive into the exhilarating experience of Carissa running the TCS New York City Marathon. Carissa shares her firsthand experience of running the marathon, highlighting notable moments like starting on the iconic Verrazzano-Narrows Bridge, the vibrant energy in Brooklyn, and the challenges faced along the way. They discuss the logistics, the atmosphere, interactions with famous faces, and personal triumphs. Additionally, the episode touches on John’s preparation for the St. Jude Marathon, reflecting on the training journey and the lessons learned along the way. Tune in for a…

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Earlier episodes 29 most recent

E10 · 23 Oct 2025 · 46 min
Catching Up with 321 Go
Hosts John Pelkey and Carissa Galloway catch up and share stories about their recent running experiences. Carissa discusses her spontaneous decision to run the Chicago Marathon as a training run for her upcoming New York City Marathon, detailing the race's atmosphere, crowd, and unique challenges. They also touch on the viral moment involving porta-potties, emphasizing the importance of proper race etiquette. John reflects on his longest run ever as he prepares for his first half marathon, sharing insights on his training progress and strategies. They explore topics like overcoming struggles…
E9 · 11 Sep 2025 · 1 hr 7 min
Cody Beals: Pro Triathlete Secrets for Smarter Training & Racing
In this episode of 3, 2, 1, Go, hosts John Pelkey and Carissa Galloway feature professional triathlete Cody Beals. A four-time Ironman champion and an openly gay athlete, Cody shares his journey in the sport, emphasizing radical transparency about his mental health struggles and nutritional challenges. The episode dives into evolving strategies in triathlon preparation, Cody's approach to nutrition, and the essential balance between mental health and athletic performance. The show also touches on listener queries about multivitamins, offers training tips for hot climates, and provides advice…
E8 · 7 Aug 2025 · 1 hr 24 min
Jenny Simpson: 3 Time Olympian and Newest Galloway Coach
In this special episode of the 3 2, 1 Go podcast, guest hosts Chris Twiggs and Westin Galloway chat with three-time Olympian Jenny Simpson. The episode covers Jeff Galloway's Tahoe camp experiences, extreme weather training, marathon advice, and heat coping strategies. Highlights include an in-depth interview with Jenny Simpson, discussing her transition from a decorated track career to marathons, and her recent feat of running seven marathons on seven continents in seven days. Jenny also reveals her latest venture of traveling the US in a camper van with her husband, connecting with runners…
E7 · 25 Jul 2025 · 1 hr 17 min
Running Smart: Sports Nutrition Advice from Jamie Lee McIntyre
Join hosts John Pelkey and Carissa Galloway as they delve into the importance of sports nutrition for distance runners. They welcome Jamie Lee McIntyre, a registered dietician and sports nutrition expert, to provide tips on fueling summer runs. The episode covers common nutrition mistakes in hot weather, proper hydration and electrolyte replenishment, and the significance of pre- and post-run meals. John shares his personal nutritional routine as he prepares for his first half marathon. Additionally, the hosts discuss their recent summer activities and upcoming events, including cruises and…
E6 · 26 Jun 2025 · 1 hr 32 min
Paris Proud: Paralympic Medalist Brian Siemann
Join John Pelkey and Carissa Galloway as they bring you tales from athletes to keep you motivated. In this episode, they delve into an insightful interview with Paralympian Brian Siemann, who discusses his triumphant journey in wheelchair racing. Brian shares his experiences from his latest triumph at the 2024 Paralympic Games in Paris where he earned bronze medals in both the 400m and 800m events. From the rigorous training routines and the mental hurdles faced in high-stakes competitions to the feeling of standing on the medal podium, Brian’s story is one of perseverance and resilience.…
E5 · 11 Jun 2025 · 57 min
Running with Parkinson’s: Missy’s Inspirational Story
In this episode of the Jeff Galloway podcast, hosts John Pelkey and Carissa Galloway bring an inspiring story of Missy Huffman, an 'everyday warrior' who has conquered numerous endurance events and now continues to fight Parkinson's disease. Missy shares her journey, detailing how running led to her Parkinson's diagnosis and how she manages training despite her condition. The hosts also discuss the 29,029 challenge, where participants hike the elevation of Mount Everest within 36 hours, which Missy attempted despite the challenges posed by Parkinson's. The podcast also touches on training…
E4 · 23 May 2025 · 1 hr 9 min
Ageless Elite Racing: Dot McMahon's Journey
On this episode of 321 Go! John Pelkey and Carissa Galloway interview Dot McMahon, a renowned distance runner who recently finished 25th at the 2025 Boston Marathon and 7th at the 2025 Houston Marathon. At 48, Dot shares insights on maintaining competitive edge and chasing goals as an older athlete. They discuss her impressive career spanning five US Olympic trials, training routines, race strategies, recovery methods, and the importance of protein bioavailability. The hosts catch up on recent events, including Carissa’s experience at the Indy Mini Marathon and John’s travel adventures. The…
E3 · 8 May 2025 · 1 hr 4 min
Balancing Triathlons and Medicine: Matthew Marquardt Professional Triathlete
This podcast episode of '3, 2, 1, Go' features hosts John Pelkey and Carissa Galloway interviewing Matthew Marquardt, a professional triathlete and medical student at Ohio State University. The episode discusses Marquardt's rapid rise in triathlon, including his successes at Ironman events, and how he balances rigorous training with the demands of medical school. He credits his discipline, early morning routines, and motivation from cancer patients he dedicates his races to. The podcast also delves into Marquardt's plans for the future, focusing on head and neck cancer surgery, and his…
E2 · 17 Apr 2025 · 1 hr 30 min
The Struggle Run: A Conversation with Mrs. Space Cadet
In this episode we catch up with John and Carissa and take a listen to one of our earliest interviews with Erin Azar, also known as Mrs. Space Cadet, a social media personality and self-proclaimed captain of Team Struggle Run. The discussion covers various topics, including Erin's journey into running, the benefits and challenges she faced, and her mission to represent all types of runners. They also touch on Erin's experiences with different marathons, her involvement with the Michael J. Fox Foundation, and her role as the official hype woman for USA Track and Field. The conversation…
E1 · 1 Apr 2025 · 32 min
John Pelkey’s Big Announcement: Running for a Cause
In this episode of '3, 2, 1, Go!', hosts John Pelkey and Carissa Galloway welcome listeners to season three with an April Fools' twist, where Carissa interviews John. The episode highlights John's recent announcement that he will be running a half marathon in Memphis to raise funds for St. Jude's Children's Research Hospital. John discusses his travel challenges, including his recent trip to a Pro Pickleball Association Tournament in Utah. The hosts also touch on the show's hiatus and express gratitude for the listeners' support. Additionally, they delve into the importance of magnesium for…
E25 · 9 Jan 2025 · 1 hr 16 min
Ox and Spoon - Bringing Musical Magic to the Run
John Pelkey and Carissa Galloway chat with the creative minds behind 'Ox and Spoon,' Jar, Jes, and Linz. The trio discusses their transition from casual runners to notable figures at runDisney events, known for their elaborate group costumes and entertaining YouTube parodies. Key topics include the origins of their group name, the development of their creative processes for costumes and songs, and individual inspiring running journeys, including Linz experience managing epilepsy. The hosts also touch upon new weight loss trends and offer gratitude to their supporting community while…
E24 · 3 Jan 2025 · 1 hr 12 min
Brent and Kyle Pease: Ironman World Championships and Spotlighting Athletes with Disabilities and Workforce Inclusivity
John Pelkey and Carissa Galloway interview the inspiring brothers Brent and Kyle Pease, who recently completed the Ironman World Championship for the second time with a record-setting finish. Brent and Kyle discuss their journey from their first Ironman to raising millions for athletes with disabilities through the Kyle Pease Foundation. The interview touches on their training, pre-race anxieties, overcoming challenges like jellyfish stings during the swim, and the support and motivation they receive from family and the community. The episode also highlights upcoming events, including the…
E23 · 24 Dec 2024 · 20 min
Holiday Cheer and Favorite Christmas Movies with John and Carissa
In this episode of the Jeff Galloway podcast, hosts John Pelkey and Carissa Galloway indulge in festive chatter, sharing their holiday plans and favorite Christmas movies. Carissa looks forward to a Disney cruise while John plans a quiet Christmas with lasagna and classic holiday films. They discuss the nostalgic memory of 'White Christmas,' and the complexities of 'Holiday Inn.' Both share their holiday traditions, thoughts on Christmas shopping, and reflections on balancing family life during this season. Sprinkled with humor and heartfelt anecdotes, the episode captures the essence of…
E22 · 19 Dec 2024 · 1 hr 6 min
Matt Bowen the Flag Guy
On this episode of 321 Go! John and Carissa interview Matt Bowen, renowned in the runDisney community as 'Matt, the flag guy.' Matt shares his journey of running with the American flag during races, emphasizing his mission to raise awareness for veteran suicide and support Gold Star families through Operation 300. He discusses his personal challenges, military background, and the inspiration and community he finds in running. The episode also covers Matt's extensive experiences with runDisney events, his preparation rituals, and the motivational stories he encounters. John and Carissa share…
E21 · 12 Dec 2024 · 1 hr 7 min
Space Coast Marathon Recap
John and Carissa discuss Carissa's experience running the Space Coast Marathon. Carissa reflects on her preparation, facing challenges during the race, and interactions with fellow runners. They are joined by Chris Twiggs, the Chief Training Officer for Galloway Training, who offers his insights on pacing, running strategies, and maintaining motivation. The conversation shifts to literary recommendations for Jeff Galloway, and the hosts share amusing anecdotes about the race and personal stories. The episode concludes with listener mail, highlighting how the podcast community has supported…
E20 · 5 Dec 2024 · 1 hr 15 min
Ali On The Run and the NYC Marathon
In this episode of 3, 2, 1, Go! hosts John Pelkey and Carissa Galloway chat with Ali Feller, the multifaceted runner, podcaster, and announcer of 'Ali on the Run.' The conversation dives into Ali's extensive experience and passion for the New York City Marathon, recounting her journey from a dance background to becoming an influential presence in the running community. The discussion highlights her favorite marathon moments, the logistics of running and working at the NYC Marathon, as well as her tips for first-time runners and visitors. Ali also reflects on her memorable 2024 experiences,…
E19 · 27 Nov 2024 · 32 min
A Thanksgiving Chat
In this Thanksgiving episode of '3, 2, 1, Go,' hosts John Pelkey and Carissa Galloway share stories and tips to keep the everyday athlete motivated through the holidays. The podcast includes a message of gratitude from Jeff Galloway, discussing family, coaching clients, and a special 25% off offer for online coaching programs. John and Carissa then catch up on recent events, including the St. Pete Run Fest and personal anecdotes about holiday preparations. Carissa talks about her training for the Space Coast Marathon and contemplates race strategies. They also discuss upcoming race plans,…
E18 · 23 Nov 2024 · 1 hr 9 min
Colleen Rue: The Voice of the Mountain
In this episode of 321, Go!, hosts John Pelkey and Carissa Galloway interview Colleen Rue, race announcer and athlete. Colleen shares her journey from being a paralegal and fitness enthusiast to becoming a renowned race announcer for events such as Ironman and 29029 Everesting. Highlighting her emotional shifts from being a performance-focused athlete to finding joy in ultra marathons, Colleen discusses her new perspective. The hosts also explore the supportive community and memorable moments, including Colleen's experiences with athletes who overcame significant challenges. The episode…
E16 · 8 Nov 2024 · 31 min
Stories, Smiles, Chris Twiggs, and the Return of the History Moment with John!
John and Carissa take listeners through various segments from their October happy hour, addressing questions about upcoming Wine and Dine races, training tips from coach Chris Twiggs, and some fun and inspirational moments. The episode also includes a segment where John introduces listeners to historical figure Dan Sickles and his remarkable life story. They wrap up with acknowledgments to supporters and a special promo offer for travel planning services with Runs on Magic.
E14 · 24 Oct 2024 · 1 hr 1 min
Marc Burget: Winning Races and Setting Records with Run Walk Run
n this episode of '321, Go!' hosts John Pelkey and Carissa Galloway explore the inspiring journey of marathoner Marc Burget. Starting marathons at 39, Mark quickly rose to prominence with wins in races like the Daytona 100 and Miami 5050, advocating the Galloway Method of run-walk-run. His story highlights transitioning from team sports to marathons, adopting new pacing strategies, and balancing the emotional impact of his wife's cancer battle with race achievements. Discussions include overcoming nutritional challenges, the significance of community support, and humorous race anecdotes.…
E12 · 11 Oct 2024 · 31 min
A Life Update with DW Burge and Lil' Tree
Carissa discusses Hurricane Milton's impact on Florida, emphasizing the survival of 'Lil Tree' amidst the storm. Carissa shares a heartwarming story about a friend visiting just to try a tequila sundae at Epcot. The episode marks a significant moment as co-host DW openly identifies as non-binary, discussing the importance of representation. DW talks about cultural figures like Nikki Hiltz and Sha'Carri Richardson who embody authenticity. They also share excitement about upcoming races, including Disney events. Musical and media recommendations are shared, and Sarah Acres from 'Runs on Magic'…
E11 · 3 Oct 2024 · 1 hr 6 min
Mike Berceli: The Art of Costumes
In this episode of 321, Go!' hosts John Pelkey and Carissa Galloway interview Mike Berceli, an acclaimed costume creator for runDisney events. The discussion covers Mike's journey in running and costume designing, including his first experiences with runDisney, his favorite and most challenging costumes, and the inspiration behind his elaborate designs. They also delve into the importance of preparing costumes for various weather conditions and the logistics of transporting them. Additionally, they touch upon the supportive community of fellow costumers and the mutual encouragement within…
E10 · 28 Sep 2024 · 28 min
9.28 Chat: Celebrating the Life of Lennon
In this episode of '3, 2, 1, Go the Podcast', hosts John Pelkey and Carissa Galloway discuss various topics to keep everyday athletes motivated. They announce their first Patreon giveaway and virtual happy hour on October 3rd, and excitedly talk about upcoming Wine and Dine events, including a video shoot at the Epcot International Food and Wine Festival. The episode takes an emotional turn as John shares the recent loss of his 14-year-old dog, Lennon, and how it has affected his household. Carissa addresses her challenging marathon training and the impact of potential COVID-19. The hosts…
E9 · 25 Sep 2024 · 57 min
Jesse Funk: From Triathlete to Entrepreneur
In this podcast episode of '321 Go', hosts John Pelkey and Carissa Galloway introduce Jesse Funk, a long-time endurance athlete turned entrepreneur and founder of Solpri. Jesse shares his journey from aspiring professional triathlete to creating natural products for athletes after his career was derailed by a severe crash. Despite the challenges, Jesse discusses his pivot to entrepreneurship and the development of Solpri, a company providing natural and effective skin and hair care solutions, especially for athletes. The episode also touches on the importance of small businesses, Jesse's…
E8 · 19 Sep 2024 · 1 hr 18 min
Ryan and Keith Jordan: Behind the St. Pete RunFest Magic
Hosts John Pelkey and Carissa Galloway explore the St. Pete RunFest, examining both its organization and community impact. Event organizers Ryan and Keith Jordan discuss the event's evolution, its partnership with St. Petersburg, and efforts to engage the local community and support charities. The conversation also delves into personal motivations and inspirational stories from endurance running, including overcoming challenges and celebrating achievements like those of Rick and Dick Hoyt. We end with ways to connect with the St. Pete RunFest and a special travel promotion from Sarah Akers…
E6 · 6 Sep 2024 · 33 min
The Chat 9/6/24: Paris Olympics, Taylor Swift, and Snacking Tips
In this episode of the '3 2 1. Go the podcast,' hosts John Pelkey and Carissa Galloway explore a variety of topics, starting with the excitement of the recent Paris Olympics and Paralympics. They discuss Brian Seaman’s journey and the sense of global unity the event brings. The hosts then delve into Carissa’s experiences at a Taylor Swift concert in London, highlighting memorable moments such as surprise appearances by Florence and the Machine. Shifting gears, they talk about John’s enjoyment of college football, his alma mater's recent game, and setting up family norms around watching…
E4 · 28 Aug 2024 · 38 min
Chris Twiggs: Your Path to Dopey Success
Chris Twiggs Chief Training Officer of Galloway Training discusses training preparations for the upcoming runDisney race season, focusing on the Dopey Challenge. He elaborates on his role, which involves overseeing various local training programs and creating customized training plans to meet the high demand for coaching beyond Jeff Galloway's capacity. These plans leverage technology to handle a higher volume of clients and create a supportive community through platforms like Final Surge and weekly Zoom calls. The discussion covers strategies for fitting long runs into busy schedules, the…
E3 · 22 Aug 2024 · 29 min
Olympian Ben Flanagan LIVE from the Falmouth Road Race
Carissa is live from the Falmouth Road Race with guest Ben Flanagan, a professional runner and Canadian Olympian. Fresh from his first Olympics, Ben shares his experiences from the Olympic Village, including training camp in Spain, dealing with cardboard beds, and navigating the high-stakes atmosphere. He provides insights into his race strategy and the challenges faced during his 5,000-meter heat. Ben also discusses his journey to becoming an Olympian, the support from his family and community, and how he celebrated with an Olympic rings tattoo. The episode concludes with Ben's plans and…
E1 · 9 Aug 2024 · 1 hr 15 min
Celebrating One Year of 321 Go!
Celebrating our podcast's one-year anniversary, we reflect on the highs and lows of producing the show, sharing our favorite moments and the unexpected answers from guests that left lasting impressions. We discuss impactful episodes that pushed us beyond our limits, like the inspiring stories of Chris Nikic and Billy Mills, and share lesser-known gems that deserve more love. Looking ahead, we reveal our dream guests and personal aspirations, all while expressing immense gratitude for our list...

About 321 GO!

321 GO! is a English health podcast from Carissa Galloway and John Pelkey, Bleav. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Carissa Galloway and John Pelkey, Bleav
Language: English
Category: Health
New episodes: Every two weeks
Typical length: 1 hr 6 min
Latest episode: 12 Nov 2025
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1698190907

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