RunRunLive 2.0 - Running Podcast

Fri, 27 January 2012

Episode 209 – Ray Charbonneau – Chasing the Runner’s High

The RunRunLive Podcast Episode 209 – Ray Charbonneau – Chasing the Runner’s High

Show intro by:

Ray Charbonneau

-- My books!

Chasing the Runner's High

R is for Running

-- Help with your computer:

ReallyFixIt.com

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the RunRunlive podcast episode 209. Today we have a great show for you. I’m chatting with a local guy from the Sommerville running club Ray Charbonneau who wrote a book about his experiences with running called The Runner’s High. I have to admit a lot of what Ray talks about seems eerily familiar!

I’ve got a review of the Gym Boss and a piece I wrote about the bicycle trainer as well.

How’s everyone doing? Starting to crank up those spring marathon plans? I did notice yesterday that even though we are in the heart of winter here in NewEngland the sun is starting to stay up later and later each week. Spring is on the way.

We had a listener who was at the Houston Marathon, she recognized Dave McGillivray and went up and said she heard him on the podcast. She said Dave looked surprised. Too funny.

How about those marathon trials, huh? I watched them and I was really impressed by a couple things. First Desi Davilla looks so strong and all business for the women. What’s cool about this is that she runs for the Hansons.

If you remember our interview with Sage Cassidy who runs for the Hansons back in episode 180 – the way you get on that team is if you have a lot of heart but don’t have enough perceived talent to land one of the big sponsors. I guess Desi is showing them what it means to have heart.

I’m training away. I totally broke my swimming form in an effort to improve – which seems a bit ironic to me. If you remember I’ve been swimming my whole life, I’m a certified open water SCUBA diver, I’ve been doing sprint triathlons for 7 years. But I’ve never been satisfied with my efficiency or ease in the races.

Early on I tried to self teach myself the Total Immersion method and it helped a lot. I got to the point where I had good balance and could swim comfortably for extended periods of time. But, I was still slow and didn’t have a race pace.

Over the last two weeks I’ve been working on my ‘catch’. The catch is where your hand and arm grab the water in front of you. I’ve got it so I can really feel my catch grabbing that pool of still water in front of me and it feels quite powerful and efficient. Unfortunately doing this has screwed up my learned balance so now I’m struggling again.

Now I’ve got to take the new catch, what they call the ‘high elbow catch’ and work my balance and rotation back around it.

Part of me says why am I messing with it? But, then I know that I can only grow if I change. And I may be struggling now, I mean really struggling, but maybe today is the day I’ll find the one piece that makes it all fall into place and I’ll end up better off.

One of the common traps we fall into, especially us older folks, is that we spend all our times focused on our strengths. Because it is comfortable. Coach says that he has swimmers who he has to force to go for a run. Unless you spend some time working on your weaknesses you can’t grow.

My heel is unfortunately sore this week for some reason after a few weeks of progress. I’m not sure what I’m going to do if it continues to resist. It’s a sticky wicket.

Hope you are all doing well. We’ll keep working on it.

On with the show!

Audio clips in this episode:

Ray Charbonneau from his “R is for Running”

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

It took me a few months...but I kept at it and now can present to you The Mid-Packer's Lament Audio book. This is ~50 running stories read into audio by the author (me) and ends up being 6-8 hours of audio.

The Mid-Packer’s Lament is a series of short stories on long distance running, racing and the human comedy inherent in all sports enthusiasts. This is the perfect book for runners and wannabe runners. There are stories about training, eating, special places and special races. There are stories about the accidental athlete in all of us and the stupid things we do for even amateur endeavors. Whether you are a weekend mid-pack runner or a competitive club runner, you’ll find something thought provoking and amusing that you can relate to in the Mid-Packer’s Lament.

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

The Gym Boss -> http://www.runrunlive.com/beep-beep

Featured Interview:

Chasing the Runner's High

My Sixty Million-Step Program

Chasing the Runner's High is the story of how Ray Charbonneau pushed his addiction to running up to, and then past, his limits. Ray shares what he learned, what he should have learned, and what he still has to learn from running.

It’s a great read for runners or for non-runners who want to better understand their running friends!

Quick Tip:

The Pain Cave…-> http://www.runrunlive.com/the-pain-cave

Outro:

Ok my friends, you have chased the runner’s high to the end of yet another RunRunLive Podcast, episode 209 in the can.

I have been getting a lot of things crossed off my task list over the last few weeks because I haven’t been traveling as much. I’ve been spinning on the trainer, elipticing on the elliptical and spending way too much time in the gym.

When I’m stretching I get to look into the window where they do those group exercises. Some of the dance-type ones look really fun. The best one is that yoga class where they turn down the lights, put on some whale music and lay down on the mats. We used to do that in kindergarten. We called it nap time.

We’ve been working on the 2012 edition of the Groton Road Race. It will be on April 29th this year. Hope to see you there. www.grotonroadrace.com

Since I’ve been in the office I took the opportunity to sort my tasks and projects and see what aligned with my goals. I’ll share a couple little tricks I learned recently. One was to set my watch to chime every hour. This reminds me to stay on task when I drift off.

Another was to print out my daily schedule or diary for the week and actually schedule specific tasks and projects into specific time slots. This way if I have a project like “write a blog post” I can spend 30 minutes on it uninterrupted. Then when the 30 minutes are up I move on to what’s next. It helps you get more done.

Of course prior to this I picked the areas I wanted to focus on for the year. 3 work, 2 personal and 1 other. That way I can prioritize the tasks and projects appropriately because if you haven’t figured it out yet; you will always have more things to do then you have time to do them in. The art of managing this is to choose to work on the things that are important to you and say ‘no’ to those things that don’t fit into the things that are important to you.

…

We mentioned strengths earlier. I didn’t mean to not use your strengths. Just don’t use them as a crutch. You should absolutely know what your strengths are. There are books and websites that will catalogue your abstract strength for you if you don’t think you know. Knowing your strengths is a great starting point for growth.

When you’re starting something new don’t focus on achievement. Focus on getting the habit first. We see this in beginning runners all the time. They set some sort of expectation for themselves and give up when they don’t make fast enough progress.

Give yourself a break when you are leaving your area of comfort and going into a new area. Make this pact with yourself; the first 4 weeks will just be to learn. No expectations at all. Just focus on habit, consistent participation and learning. Give yourself permission to learn, and yes to fail. Otherwise you can’t grow.

As soon as you think you’ve got something mastered that’s when you start to rust. Don’t get sucked into that trap. We all may be brilliant and super-effective, but we all have room to learn and to grow.

What are the strengths that you are afraid to risk?

Take that risk. I’ll see you out there.

…

You can find me whimpering in the pool at Twitter, Facebook, DailyMile, YouTube, Google and Tumblr as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Leave me some of your whimpers at - 206-339-7804. Leave a message there it sends an audio file.

Hey! How about a show intro for your old buddy Chris? It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

A little garage punk form podsafe to take you out. Show us your speed! 3kisses with pass_me_by

See you next week.

Ciao,

…

Great news my running friends – my book of running stories “The Mid-Packer’s Lament” is now available in Kindle format at the Kindle store on Amazon.com! Just search on “Mid-Pack”. It’s a bargain at an easy $5 and all proceeds go towards supporting the underfunded pension plan of the retired cleaning staff at the RunRunLive world headquarters. I recently got a kindle myself and I love it. It does reading very well.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

22-pass_it_on

Song 2-3

brain_buckit-passion_fruit_go_bananas

Outro music:

3kisses-pass_me_by

Outro Artists Bio:

Bio:

3 KISSES serve up their own unique blend of Texas Party Punk with a positive, party vibe. Martin Folkman, Publisher of the MusicianÃ¢â‚¬â„¢s Atlas says of 3 KISSES 3rd CD release, Ã¢â‚¬Å“Nut Job" combines pop, metal and punk into a musical fusion that packs more energy into a 3-minute song than all the WMD's

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Chris Russell lives and trains in suburban Massachusetts with his family and Border collie Buddy. Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack. Chris writes the Runnerati Blog at www.runnerati.com. Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) and is a member of the Squannacook River Runners and the Goon Squad.

Email me at cyktrussell at Gmail dot com

Running Podcast, podcasts for running, podcast for runners, free podcast for runners, Running Blog, marathon, triathlon, mileage, sprinting, run, track, training, running clubs, running groups, running shoes, exercise, health, 5k, running, swimming, sports, injuries, stretching, eating, jogging, biking, trail race, 5K, 10K, Ultramarathon, jogging a good exercise, road runner, jogging tips, benefits of jogging, free running, running shoes, marathon training, running, jogging, health and fitness, runners, runner, Boston qualification, Marathon BQ, Boston marathon

Direct download: epi209.mp3
Category:Running -- posted at: 2:38 PM

Fri, 20 January 2012

Episode 208 – Adrienne Langelier Sports Psychologist

The RunRunLive Podcast Episode 208 – Adrienne Langelier Sports Psychologist

Show intro by:

Becca - Tribeccato.wordpress.com I work full time on computery stuff. I am a mom to two young boys. I started running about 6 years ago to loose some weight. That led to marathons. Which led to triathlons. I have been doing triathlons since the summer of 2010. I have also picked up trail running to keep things fresh and exciting (as if triathlon isn’t exciting enough!) 2011 was an exciting year for me because I qualified for Boston and Nationals for Olympic Distance Triathlon, completed an Ultra Marathon, and two 70.3 triathlons.

My goal is to use this site to document my training and life as I work towards completing my first full Ironman (St. George, May 5th 2012) and whatever other races and experiences happen along the way. Hope you enjoy!

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the 2012 edition of the zombie hunting and unicorn slaying podcast. I’ve got some great tips for you. For instance, when you’re hunting zombies always remember to reload and aim high – it’s the head shots that count. And always consider that machetes do not need bullets.

But, If you’re outpost is not under attack by swarms of merciless undead that’s ok because this is the RunRunLive podcast and this is Chris your host and we have a great show for you today.

I speak with Adrienne who is a athlete but also a sports psychologist. She has some great stories about how to keep that big grey lump on top of your shoulders from getting int he way of your performances.

I also have two ad hoc Q&A sessions about treadmills with Rodger and Ms. Mendez. Plus the usual dancing monkeys and laughing lemurs that you have come to expect.

I’ve been busy. I haven’t been traveling but I have been busy. If you follow me on the interwebs you’ll know that I have been suffering through the process of trying to re-learn how to swim. Specifically I’ve been trying to unlearn my old stroke and learn the high-elbow catch. It’s a struggle. But I’m committed to learning and part of learning is persistence.

I’m going to swimming lessons at the YMCA in Lowell Ma. My teacher is a college girl, Megan. There’s only two people in the class so I monopolize her time. Lowell is an old mill city. As close to the bad part of town as it gets out where I live. Last week when I was leaving there were couple of the colorful characters having some sort of battle in the parking lot.

I had to bail on my trainer ride after an hour last weekend because I was bored and I smelled burning rubber. Turns out it was coming loose – so it’s ok. I have the trainer set up on my screened in porch that I have taken over with all my bikes and boxes of dirty bike parts. This is good and bad. The porch is protected somewhat from the elements but it is the same temperature as the outside. This helps reduce the sweat volume but it’s still fairly chilly.

The Aero Bars I bought for my triathlon training on the bike just didn’t work out. I took them out of the box and there were no instructions and it was just a big pile of parts and screws. After considering it with my big brain for a while I called the place and said “I don’t think you sent me all the necessary parts.” But it turns out I bought something for a specific type of handlebars and stem that I don’t own.

Stuart told me that the word triathlon means “Wallet Rape” in Greek. I think this must be true. It’s a constant stream of more crap that you’re supposed to buy. It verges on the immoral the amount of capital people pour into this sport. It’s supposed to be a hobby, right? I guess I’m just a crotchety old fart, but I don’t want to play that game. I just want to do the work.

The foot is still in remission. It comes and goes. Hopefully n a couple weeks I can get back on it. All I need for that sport is my shoes and my dog.

Let me know if there is anything I can do for you.

On with the show!

Audio clips in this episode:

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Roger’s knees... Audio -> @runningraja

Featured Interview:

Adrienne Langelier

http://www.adriennelangelier.com/

The Woodlands, TX, United States

Began running competitively in graduate school and this monster grew from there. When not training I'm pursuing my other passion as a practicing threapist and sport psychology consultant. Other than that I'm just a regular Texas girl trying to use His gifts in living life to the fullest!

Quick Tip:

Maryro Medez – Treadmill Speedwork audio -> @maryromendez

Outro:

Ok my Terrible and tremendous treadmill technicians you have spun the hamster wheel from hell to the end of yet another RunRunLive Podcast Episode 208 in the can.

Hope everyone is enjoying winter, and those of you on the southern side are enjoying summer as well. We’ve got some snow and some single digit weather up here. It’s nice. Winter should be winter. Everyone is back at the house in January and we get a nice fire going in the fireplace. It’s cozy.

I woke up to a couple inches of fluffy snow this morning. When I let Buddy out there were fresh tracks on the front lawn. Probably a coyote had cut across our lawn, stopped to check out Buddie’s soccer ball and kept going into the woods. This sort of thing offends Buddy immensely. But, we have an unwritten détente with the wild animals… we try to stay out of the forest at night and they stay out of our yard during the day. It works out.

Last week it was very cold and clear and a full moon. The coyotes Brought something down in the middle of the night and were doing their victory yodeling. It’s very eerie.

I’m still training away. I’ve got a date in Ted’s pain cave to spend 3 hours on the trainer with the triathlon crazies tomorrow. That will be a stretch for me. It’s good to stretch.

Are you stretching?

…

Did you see that cruise ship that they ran aground this week? That was something. In particular how the captain basically ran away? He’s trying to rationalize it but basically how do you rationalize cowardice? What is the story that you tell about yourself that makes that ok?

I just read this excellent book on my kindle by Peter Bregman called ’18 Minutes: Find your focus, master distraction and get the right things done.” I highly recommend it. It talks to all those resolution themes we been thinking about this time of year.

One thing in particular that struck me is when he explains how people do things that align with their self image and in particular their self-story. And people are motivated in how they act by the way they tell their own story. Why did you turn in that money your found? “Because I am an honest person” you see it in twitter when people have to describe themselves in 140 characters.

The good news here is that you get to tell your own story. You get to say “Because I love a challenge and I’m not afraid to fail”. By doing this you become the story.

That ship captain had the opportunity of a life time. He could have been the courageous leader in that situation. Even if it did no good. He could have said “I did it because I’m the type of person who takes action, I’m the type of person who leads when things get tough, I’m the type of person who puts the welfare of others over my own, I’m the type of person who persists even when things are chaotic and seem hopeless”.

Instead, now he can only say “I’m the type of person who runs away.” He tell a story where that person is pragmatic or a calculating realist, but it sounds like the story of a coward to me.

What kind of story are you writing for yourself?

As you write that story I’ll see you out there.

…

You can find me suffering through my own narrative at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Tell us your story by calling - 206-339-7804. Leave a message there it sends an audio file.

You know when you tell your story it begins with “I’m the type of person who is not afraid to do a show intro for Chris and our friends” It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Music for you tonight is a very entertaining sort of pop, torch song, ska thingy by melora_hardin- called raise_the_roof

See you next week.

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

andre_williams_and_the_goldstars-nightclub

Song 2-3

brooks_young_band-back_on_the_ground_

Outro music:

melora_hardin-raise_the_roof

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi208.mp3
Category:Running -- posted at: 9:07 PM

Fri, 13 January 2012

Episode 207 – Dave McGillivray Boston Marathon RD

The RunRunLive Podcast Episode 207 – Dave McGillivray Boston Marathon RD

Show intro by:

Dominick - http://onebikeoneworld.com/

Welcome to onebikeoneworld, an account of my latest adventure, a trip around the world by bicycle. The trip started on April 27th 2011 when I flew from the UK to Tampa, Florida and will end, hopefully before my bank runs dry, in New Zealand sometime in the future. The first day of cycling was back on May 11th 2011 the day after C had arrived when we headed out in to the unknown.

I intend to ride on 6, and maybe even all 7, of the continents and through an unknown number of countries. Beyond the first few months it’s a very open road and the goal is to enjoy myself and see as much of what the world has to offer.

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to episode 207 of the RunRunLive podcast. This is Chris your host and we have a great show for you today!

Our featured interview is a call with Dave McGillivray, RaceDirector of the Boston Marathon and we chat about this year’s registration process and the new standards. Those of you who have been tapping into the RunRunLive stream of consciousness will know that Dave is a guest we have on a couple times a year to tell us what’s new with my favorite marathon.

I also recorded a call with Joe Bears on race strategy that I thought you’d find interesting.

And I have a brief piece on prep for anyone wanting to take on the marathon training program speed work.

Let me stop right here and apprise you of a shocking revelation. I have stumbled upon a conspiracy. I helped my wife clean the bathrooms this weekend. My job is to scrub the showers. It turns out that triathlon training is perfectly designed to augment the shower scrubbing muscles in the back and shoulders.

Apparently the coach and my wife have constructed this whole ruse to use my compulsive training against me. They have been pulling the wool over my eyes and nefariously collaborating to make me a better soap scum scrubber!

That’s my story and I’m sticking to it.

Saturday morning I went over my buddy Ted’s house for a group spin. This is where you get a room full of triathletes to bring their trainers and you all ‘ride’ together. We did 2 hours and watched the movie ‘Bicycle Dreams’. It was pretty cool. These ironman people are nuts. My new fluid trainer works great.

For those of you new to the show, let me catch you up…You see about 25,000 years ago New England was covered by a giant ice-sheet. When the ice receded around 13,000 years ago a startling diversity of mega-fauna populated the new land, but they hunted out of existence by the Clovis people – all except for me.

On with the show!

Audio clips in this episode:

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Speedwork Training prep – week one.

Featured Interview:

Dave McGillvray – Race Director Boston Marathon – Owner DMSE event management.

http://www.dmsesports.com/

Dave McGillivray

BAA Boston Marathon® Race Director,

President, DMSE Sports, Inc.

As the founder and president of DMSE Sports, Inc., a special-event management company, McGillivray has produced or consulted on more than 900 mass-participatory athletic events throughout the world, including 23 Boston Marathons; the 2004 and 2008 USA Women’s Olympic Marathon Trials; the 1990 Triathlon World Championship, the 1998 Goodwill Games Triathlon, and the 1996 Atlanta Olympic Games.

Founded by McGillivray in 1981, DMSE Sports is a world leader in sports event management. DMSE specializes in creating, marketing and producing mass participatory athletic events throughout the U.S. and abroad. McGillivray is also an accomplished motivational speaker. More than 1,600 audiences from corporate executives to high school students have experienced McGillivray’s signature ability to engage and inspire listeners.

His 30-year career in the sport of road racing and triathlon earned him the prestigious “Lifetime Achievement Award,” presented to him by Competitor Magazine. McGillivray was also presented with the prestigious "Race Director of the Year" award by Road Race Management, Inc., and sponsored by Running Times Magazine. In 2005 he was inducted into the Running USA Hall of Champions.

There is an intrinsic relationship between McGillivray and the sport of running. He is not only one of the world’s finest race directors, he himself is an accomplished athlete, perhaps best known for his extraordinary run across the United States from Medford, Oregon to his hometown of Medford, Massachusetts in 1978 covering a total distance of 3,452 miles, benefiting the Jimmy Fund and Dana-Farber Cancer Institute.

Not one to rest on his laurels, he and ten other veteran marathoners ran across the country in May 2004 as part of TREK USA which raised money for five children’s charities. McGillivray has also completed eight Hawaii Ironman Triathlons and has run 125 marathons, including 38 consecutive Boston Marathons. He has run up the East Coast of the US and completed a 24-hour run, a 24-hour bike ride and a 24-hour swim, all for charity. In addition, each year McGillivray commemorates his birthday by running the number of miles that correspond with his age. What began with 12 miles at age 12 will be a 57-mile run on his next birthday, August 22, 2011.

The Last Pick, (Rodale Press), authored by McGillivray (with Linda Glass Fechter), was published in April 2006. It chronicles his career while motivating and inspiring the reader to never underestimate their own ability to set and achieve goals.

Running is the tool he uses to set and achieve goals, motivate others, maintain health, both mental and physical and give back to the community. The DMSE Children’s Fitness Foundation is McGillivray’s newest endeavor which supports non-profit organizations whose efforts are directed at solving the epidemic of childhood obesity by providing direct funding to treatment and prevention programs.

McGillivray creates event experiences that leave an indelible mark on the participants. He has the respect, trust, experience, confidence, leadership, and vision of a pioneer in the sport. Boston Marathon legend Johnny Kelley once described McGillivray as a “genius.” Dave McGillivray serves as a role model for all of us who seek to be the very best in our professional and personal lives. McGillivray lives in North Andover, Massachusetts with his wife, Katie and five children, Ryan, Max, Elle, Luke and Chloe.

Quick Tip:

Joe Bears race strategy clip -

Outro:

Ok my heroes and heroines in training you have hitched up your capes and flown triumphantly through the end of yet another RunRunLive podcast Episode 207 in the can. Next week I think my featured interview is with Adrienne Langeleir – sports psychologist who tells us all the secrets to high level mental performance.

I’m still training away on Iron Man base building. I told these guys last weekend that my goal was to compete without physically, emotionally and financially bankrupting myself – which appears to be a tall order on all fronts.

I’m off any kind of diet because my workouts are my focus. I’m back to eating what I want basically and trying to make healthy choices where possible.

I was feeling really ripped from all the swimming and high-volume upper body weights work but, as with all things, I think I did too much too fast and I’ve got a little sore shoulder. The foot is coming around and I’m getting excited about running again.

I’ve signed up for a masters swim class at the local YMCA once a week and we’ll see if I can straighten out my stroke. I know swimming is all about efficiency and form, but it goes against my nature not to just try harder.

I’ve got Fuji-san up on the trainer and I acquired some aero-bars that clip on. I’m not sure I’m designed to ride in the aero position, but we’ll find out.

…

Outro – http://www.runrunlive.com/leadership-unbounding-assumptions

What are you doing to lead others? Are you just going along with the momentum that has been created for you?

Think about it, and I’ll see you out there.

…

You can resolve right now to find me Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can resolve to send me a message by dialing - 206-339-7804. Leave a message there it sends an audio file.

I need show intros! It’s fun and a non-scary way to participate in our community. Who knows reading the show intro could be the first step for big positive change in your life. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here is some nice blues rock by the Detroit Women called 2 plays for a dollar to take you out.

See you next week.

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

bryan_baker-zombie_love_song_-_if_anyone_eats_my_brains

Song 2-3

chaz_matthews-girl_from_detox

pickabar-pinto_beans

Outro music:

detroit_women-two_plays_for_a_quarter

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi207.mp3
Category:podcasts -- posted at: 1:17 PM

Fri, 6 January 2012

Episode 206 – Linda Quirk Run7on7

The RunRunLive Podcast Episode 206 – Linda Quirk Run7on7

Show intro by:

Mike Neifert – Mike N on Dailymile www.dailymile.com/people/openmikey

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the RunRunLive Podcast. A special welcome to our new friends who maybe got a new MP3 player for the holidays and now are looking to flood that device with rich, creamy, running content. This is Chris your host and we do a weekly show on endurance athletes wrapped around sundry and fractal themes of education, inspiration and entertainment.

Me I’m just a normal guy. I’ve decided to get rid of the yak herd and upgrade to unicorns. The horns alone are bringing a great profit in China right now. See…normal…

We have a great show for you today. I have an interview with Loinda Quirk hwo is a serious endurance athlete and she has leveraged her personal experiences and abilities to create a foundation to help addicts. We had a tenuous skype connection and you may hear that. The good news is that it kept me from taking over the conversation too much!

That clip to start was from an old twitter friend of mine Alicia who is an elite fitness trainer and I think it nicely summed up some of the challenges we face in January. I know you already think I’m an elitist, so let me preface this by saying that I think it’s great that people are trying to change their lives in the New Year.

I went into my club on Monday to do my work out. Every piece of equipment had someone on it! I had trouble finding a sliver of floor space to use for my workout. I got an exercise ball and my dumbbells and a mat. Soon as I put the ball down a kid comes over and says “Can I have that?” I say “no” and point out that there are 10 more balls over in the ball rack.

As soon as I start jumping rope a lady comes over and takes my ball! Then some other lady steals my floor space and mat. Just lays down and starts using my mat. It was crazy! God love them it was cracking me up.

In my outro today I give some thoughts on how to make those resolutions align better with you beliefs so that they will stick.

I’m also going to give you a piece on why I love the Boston Marathon – an explanation piece.

One of my personal drivers is the need for fulfillment. I find fulfillment in helping people. This Podcast is in part a manifestation of that need for fulfillment. I want to take it step further this year. I want to mentor anyone who wants to try to qualify for Boston. To facilitate this I provided CoachPRS with the training plan that I used to qualify and he is offering it as part of his coaching service at www.PRSfit.com.

I’m offering to walk anyone who wants through the ‘how’. My first victim is Friend of the show Joe Bears. He is a veteran marathoner who needs to take 45 minutes off his finishing time to qualify. I’m going to help him try. Anyone else who wants to try shoot me an email. I’m still working it out in my mind but I will make the process a public and open to you all as possible. We’ll start in a couple weeks.

Enjoy the show, and welcome. I appreciate your time. Let me know what I can do for you.

On with the show!

Audio clips in this episode:

Alicia Bell - @aliciabellelite - http://www.aliciabellelite.com/

http://youtu.be/tmzVyibsvu4

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Why I love Boston - http://www.runrunlive.com/why-i-love-boston

Featured Interview:

The Runner: Linda Quirk

Linda Quirk is running the world to raise money and awareness for drug and alcohol addiction treatment and long-term recovery. Linda experienced the devastating affects drugs can have on a family when her stepdaughter Katherine’s gripping meth addiction threatened to take her life and tear Linda’s family apart. Thankfully, Linda and her family were able to convince Katherine to seek professional *treatment – something Linda is forever grateful for. Realizing the lack of information available to parents, Linda realized she could help those in need while educating families all over the world about drug and alcohol addiction treatment and long-term recovery. She started with seven marathons on seven continents…

ABOUT CARON TREATMENT CENTERS. >

Seven Marathons on Seven Continents

In 2008, Linda Quirk set out to run a marathon on each of the planet’s seven continents in hopes of raising one million dollars for a drug and alcohol treatment scholarships. She kicked off her mission with the Boston Marathon then went on to run The Great Wall of China, Kenya (Safaricom), Easter Island, Reykjavik, Melbourne and the freezing glaciers of Antarctica. She completed her seven on seven mission March of 2009, but was far from her raising her million dollar goal. So, she dreamed even bigger and announced to the world her attempt at history - to become the first woman to complete the 4 Deserts in under a year in 2010.

LEARN MORE ABOUT LINDA’S ORIGINAL RUN7ON7 MISSION. >

Quick Tip:

Games to play when running with someone slower - http://www.runrunlive.com/quick-tip-games-to-play-when-running-with-someone-slower

Outro:

Ok my New Year’s Resolutionary war veteran’s You have manifested the grit, the stick-to-it-tiveness and the resolve to fight your way through to the end of yet another RunRunLive Podcast Episode206 in the can.

I finished up PT last week and then snuck out to jog the Hangover classic 5k with my daughter. Then we all went for the traditional plunge into the Atlantic for a nice pilsner glass. The heel is trending towards ‘better’. It was a little angry about the 5k but is definitely getting better. I went in to see Dr. Hester and he told me to give it another month but thinks we’re on our way.

This leaves me in a interesting position. I will run Boston in April and will at best have 10 weeks to train from zero. I don’t want to jump into a large amount of intensity and volume because that would put my recovery at risk. I don’t know what I’m going to do yet but Ipve orderd the Gallowy book and may try to squeeze out a run walk plan that wioll at least get me to the start and finish lines un-injured.

I’m into IM training and have signed up for a masters swim class at the local YMCA. I’m not worried about the distance but I’m quite put off by the financial excess of this sport. My resolution is to compete well in your stinking triathlon without spending a small fortune in equipment and without physically and emotionally bankrupting myself.

And Next week we have another great chat with Dave McGillivary the Race Director of that little old Boston Marathon…

Stay with me folks and we’ll get through 2012 together and come out the other end kicking and smiling.

…

Outro – doing resolutions right - http://www.runrunlive.com/doing-resolutions-right

Spend the time. Dig deeper into the drivers of your resolutionary urges And I’ll see you out there.

New-Outro

…

You can resolve right now to find me Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can resolve to send me a message by dialing - 206-339-7804. Leave a message there it sends an audio file.

This one was a little heavy and deep – so let’s bring it back up a little. What we need is some Ska to take us out. This will put some pep in your step. Happy New Year,

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

dogs_bollocks-the_court_of_last_resort

Song 2-3

the_fump-resolution_by_steve_goodie

Outro music:

the_clintons-fan_of_the_bean

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi206.mp3
Category:Running -- posted at: 5:08 AM

Fri, 30 December 2011

Episode 205 – Rick Big Runner Training

The RunRunLive Podcast Episode 205 – Rick Big Runner Training

Show intro by:

Russ in Dutchess - Russ Porter - http://www.breakfastmiles.blogspot.com/

Husband, father, financial analyst, runner, triathlete, Scout leader; I try to fit it all into the 24 hours that the day gives me. I've been running for about 11 years, including 5 years spent overseas in Spain and China. I'm now back to the US for at least a few years, and looking forward to running throughout the country, while raising my children. Although I'm a relatively slow runner, I like to race at many distances (5K to marathon), mainly to keep my training up and manage my weight. I've run 6 marathons in the US and abroad, and plan to keep up as long as my knees allow.

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the mid-winter solstice edition of the holiday chorus podcast where we raise our voices in cheerful harmony in praise. In praise of what? In praise of the endurance gods of course because this is the RunRunLive Podcast and this is Chris your host and we have a superdy duper show for you today.

I’m a little late getting this one out because I’m on vacation, if that makes any sense. I had a confluence of activities going on this week and I’ve had a hard time getting to the keyboard.

Today we talk with Rick a fellow endurance athlete who shares his stories of challenge and triumph. I hope you like it. I’m also going to share a post I wrote today about my physical therapy experiences and I’ll read you a story from my second book “The Mid-Packer’s Guide to the Galaxy” that I just converted and posted to the Kindles store yesterday. I’m a Kindle menace.

I also stole a clip from Peter Herridge again and his Spikes podcast. I was wondering why I found Peter’s voice so sonorous and comforting and then I discovered that he is a funeral director – so it all makes perfect sense now.

I’ve been working on stuff around the house, going to PT and working out a ton this week. I’m kinda-sorta base building and coach has me doing double sessions. I’m still not running but I’m spending many long hours at the gym on the bike, the elliptical, with the weights and in the pool. Frankly it’s exhausting. I’m not sure I have the bandwidth for 2 hours a day of training. Kinda blows the whole day, unless you start at the crack of dawn and then you’re a zombie all day.

I also went and gave some nice people at a bike shop a few hundred clams to do a computerized bike fit on me. It turns out the Fuji is a little long for me, but it was actually fit fairly well. I’m half-heartedly looking at getting a new bike but it just seems like such a commitment of time, money and emotion.

I also unpacked and started putting together my new fluid trainer only to find that they had sent me a broken skewer. The skewers I have – that’s the metal axle thingy with the quick release that holds the back wheel of your bike on – the ones I have are all square. The trainer clamps want a round ended one. Nashbar is shipping me a replacement, but that was a bit disappointing.

I’d prefer to be doing all this stationary bike riding in my own saddle and not on the stationary bikes at the gym. I’m scaring the hell out of the old people doing intense interval sets for an hour plus.

I had such big plans when the week started. I was going to get so much done. It seems time is a river and it has run dry on me.

Did my last PT this week. Going back to see Dr. Hester again. I’m debating jogging a 5k on New Year’s day – it’s a bit of a tradition. The heel is better, but I can still feel it.

Next week back to work.

Happy New Year!

Don’t bring me a figgy pudding. Bring me a shrubbery!

On with the show!

Audio clips in this episode:

Peter Herridge on Zen running.

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Mid-Packer’s Guide to the Galaxy story.

I wanted to include this piece because I re-read it this week while putting the kindle version of this book together. It struck me as really nice prose. It has nothing to do with running. It is more of a traditional ‘altered state’ piece like Kesey, Casteneda, Thompson, or Henry Miller. It’s amazing to me the beautiful things that the mind burps out when unencumbered by the ego, while the parents are away –so to speak.

Enjoy.

Featured Interview:

Rick - http://www.bigrunnertraining.com/

Welcome To BIG RUNNER TRAINING

I’m Rick Roberts. During the past 15 years I have received much obesity guidance, but very little related to walking or running while overweight or totally out of shape.

Prior to embarking on my personal walking and (slow) running journey, I weighed nearly 300 pounds and had high cholesterol, sugar and blood pressure levels. Medications were plenty. To say the least, I was dissatisfied with my situation. Maybe my former situation rings a bell with you.

Several years ago, I slowly walked a 5K to raise funds for a good local cause. At the walk, I chatted with several other overweight/out of shape individuals who had trained on their own (no training guidance was available for us ‘larger’ or 'out of shape' folks). All spoke of feeling healthier and losing weight during their training period. It was at that 5k that I developed a vision for improving my situation. Through trial, error, and research, I then developed a process to change my situation. The process involves walking and running slowly at first, for short distances with plenty of days off. The rest is history. I’ve completed over 70 road races and 11 marathons to date, and by 2017 will have completed a marathon in each of the fifty states.

If you are dissatisfied with your present situation, you are within a few clicks of changing your life! Let me share with you my vision of improving your life and the process to make it happen, all through our reasonably priced You Can Do This!! training programs and products. I did not start Big Runner Training for financial gain --I started it to help you!

-- You Can Do This!!

Quick Tip:

Physical Therapy - Pokin and proddin at the PT - http://www.runrunlive.com/pokin-and-proddin-at-the-pt

Outro:

Ok my caroling colleagues, you have sung your way through the snowy, festively be-decked neighborhood to the end of yet another RunRunLive Podcast Episode 205 in the can.

Next week I think it’s an interview with Linda Quirk who has set up a charity similar to Back on my Feet. We had some Skype challenges but I think Jim the executive viceroy of podcast editing studies at the RunRunLive institute of technology has worked them out.

I’m going to jog a 5k up at the Hangover Classic on New Year’s Day. Then take my traditional plunge in the Atlantic. They are saying that they got their act together since last year when the race was horribly managed. It’s hard with a 30 year old race like that. They have a life of their own and when you have a leadership team transition things can go sideways.

We have these old races up here that are going to happen. They have a life of their own. You can’t cancel them you can only try to get the timing right!

I got another project done. I converted the second book of running stories “The Mid-packer’s Guide to the Galaxy” to Kindle and got it up on the Amazon Kindle store. Since this one is only an electronic book there are pictures and lots of other goodies in it. It covers the timeframe of 2005ish through 2008ish.

I know I’ve been throwing a lot of stuff at you folks recently. To summarize: My first book of running stories “The Mid-Packer’s Lament” is an honest to goodness dead tree book available on Amazon that I published in 2007. I recently converted it to kindle, and you can find that on Amazon. I also spent the last year reading it into audio – and you can get that on my website www.runrunlive.com under the audio products link. And finally the second compilation of running stories “The Mid-Packer’s Guide to the Galaxy” got converted to Kindle this week and is available at the Amazon Kindle store.

Apologies if you’re put off by my mercenary outbursts – but rest assured this is a hobby not a business. At least not a viable business. I do it because I have daemons in my head that force me to. I have a whole other really interesting career that puts bread into the mouths of the little Russells. I get maybe a couple hundred bucks a year from these books and such which does not even move my profit motive needle.

I’m exhausted from working out 2 hours a day. I feel like I’ve been living at the gym. Then taking the dog for a 1-2 hour hike every day – makes my available time window for value add pretty tight. I suppose I should focus on the things that I have gotten done versus the things I have not. Maybe I’m just too good at list building versus task resolution!

…

Which brings us to our New Year’s thoughts. I think people are too task based. That’s a game you can’t win. I think you set yourself up to fail every time you sit down and make a list of tasks. There will always be more tasks that NEED to be done than time to do them in.

What many people will do when confronted by this overabundance of tasks will try to sort out and filter on those tasks that are really important or really urgent. This is also a trap. For at least two reasons. The first being that there are typically more urgent/important tasks than you can accomplish. The second being that most of these tasks get their urgency from someone else.

If you really look at the tasks they don’t seldom align with what YOUR goals or purpose, you have inherited someone else’s urgency and importance. The net result is that you are going to focus all your wonderful human spirit and energy in getting things done that don’t get you anywhere and aren’t making you a better animal.

It’s interesting because you can always find enough tasks to keep you busy and stressed out, but you aren’t really choosing those tasks and hence aren’t driving your own bus and guess what? You’re abdicating your life to some other arbitrary set of hamster-wheel activity.

This is how you can get to the end of a 12 hour day and feel like you haven’t gotten anything done.

There’s another reason you never get everything done. It’s because you treat everything on your to-do list as a task. What you will see if you look a little closer is that many of these tasks are actually projects. A task can be accomplished with one discrete act of energy – like “set up an appointment with the Dr.”

“Write a book”, “Clean the house” and “lose 10 pounds” are projects. They involve multiple discrete tasks that have to be managed discretely. When you treat them like tasks on your to-do list you set yourself up to fail. When you write down your to-do list separate out the projects into a different list. They need to be planned separately.

Why am I telling you this? Well because a number of you are going to try to set New Year’s resolutions. I don’t know what a resolution is supposed to be but whatever form it takes unless it turns into a set of manageable discrete tasks and projects with goals and timelines you can’t get to them.

But THAT isn’t important either. THAT is Management. Management creates order from chaos. You need VISION and LEADERSHIP. Vision and Leadership create chaos from order and this is the first step.

You should not attempt to set goals or resolutions or projects or tasks until you decide what your purpose is. You need to know the ‘why’. Once you have the ‘why’ then the how is simply management.

If you have your purpose you can then hold up each new task or project for review as to whether it aligns with your purpose. In this way everything you do, day in and day out, moves you towards fulfilling your purpose. Each task list you go through fills you up instead of emptying you.

Don’t think about goals. Don’t think about resolutions. Don’t think about what you need have to do to make someone else happy or to avoid pain. Think about why you are here? What are your unique gifts? What fulfills you? What rocks your world? What is your purpose? How are you able to add value, to enrich our world?

Don’t expect to find instant answers. To live is to seek purpose. You won’t find answers but you will find the succor of owning your own life…of driving your own bus…of not being a victim.

It’s always easier for me to get my workouts in because they align with my personal needs and goals.

Seek your purpose in the New Year. And I’ll see you out there.

New-Outro

…

You can find me ruminating on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can ruminate with me by dialing - 206-339-7804. Leave a message there it sends an audio file.

Make a resolution in the new year to call in the show intro- today we heard from Russ in Dutchess – I always thought his twitter handle was the Russian Dutchess and I figured, hey whatever floats your boat So who knows what I’m assuming about you. Call in a in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

All the music today has been from Jim Laskey’s choral group. It is a nice change from the usual punk rock madness.

Happy New Year,

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

Song 2-3

Outro music:

Outro Artists Bio:

Bio:

www.RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi205.mp3
Category:Running -- posted at: 7:08 PM

Fri, 23 December 2011

Episode 204 – Dr. Coyne

The RunRunLive Podcast Episode 204 – Dr. Coyne

Show intro by:

Frank Salerno

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome survivors of the zombie apocalypse. With your speed and endurance you have out-run and out-fought the undead and stand here with me ready to celebrate another Saturnalia.

But, of course this is Chris and this is the RunRunLive Podcasst and we do have a great show for you today. I chat with Dr. Coyne from deep frozen Canada about nutrition.

Nutrition is a tricky topic. Everyone has a view and everyone is convinced they have the answers. Apparently they don’t because we still see a populace that is suffering and confused. I don’t claim to have the answers but you and I we are students of this world and we ask questions and listen. That is how we get stronger.

My foot is actually feeling pretty good this week. And I’ve been getting some great workouts in - not running but at least working out fairly intensively and consistently.

Dr. Hester told me to finish up the Pt and see if it helps. If it doesn’t he’s going to get an MRI and potentially blast it with that sonic thing they use to break up gallstones. It’s crazy. If I knew how much money this was going to cost me in medical bills I could have just bought a $5000 racing bike and taken the year off!

It’s worth noting that I don’t do a Christmas show or a Halloween show or your ‘what to buy’ show or ‘New Year’s Resolution’ show. That’s just lazy podcasting people!

I will slip in some of Jim’s excellent Saturnalia music Next week though. Because it is excellent.

I gave blood this week. Here’s a good tip for you; nurses have the best stories. I asked them what their best story was and they started reeling off stories of people passing out, falling off the tables, having seizures, losing control of their umm… bodily functions… None of that happened to me, but I did skip my workout in deference.

I think the best story was of a high school principal who was giving blood as an example in front of all the students and he passed out and pooped and peed himself in front of the student body – that’s karma. So if you find yourself at a holiday party with a nurse, ask them to tell some stories!

Seriously folks, I hope you all have a great Saturnalia. Hug your loved ones. You can’t change the way they act, but you can change how you respond and there is no such thing as wasted effort.

On with this show!

Audio clips in this episode:

Promos

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

The Mid-Packer’s Lament Audio – Running with Buddy - http://www.runrunlive.com/audiobook-of-the-mid-packers-lament-released

Featured Interview:

Dr. Coyne. - http://leanseekers.com/Nutrition-Coaching

Quick Tip:

The Pro Football Workout - http://www.runrunlive.com/the-professional-football-cardio-workout

Outro:

Ok my tired and perplexed survivors you have barricaded out the marauding undead until reaching the end of yet another RunRunLive Podcast – Episode 204 in the can.

I have to admit I’ve been playing an online zombie game in Google chrome called Dead Frontier with one of my daughters. I’m a level 21 Farmer with rifle skills named Maddog2 if you want to go hunting with me some night. It’s free.

I’ve got some great shows coming up, chatted with Dave McGillivary the RD of Boston about the new standards this week and that will be in episode 207 – very interesting.

Don’t forget to check out Steve Chopper’s and JayDub’s new podcast. The first show will be recorded in December 2011 and released simultaneously on the AMWM and BHAG feeds. The AMWM feed will then be renamed Run World Radio and subscribers will get the show

automatically. The BHAG subscribers will then "retune" if necessary after the first couple of weeks of simultaneous feed.

Also download our friend Kevin’s podcasts which now consist of The extra mile, the extra mile Galloway edition and the Extra mile to beat breast cancer. Great stuff. While you at it subscribe to the Slow Runner’s club with Eddie and Adam – they are a hoot.

Next week we chat with another fantastic success story from the community – Rick from Fat guy running – about his journey – great stuff.

I was at the Doctor this week and a guy stood next to me at the counter. He looked to be about my age maybe 70 pounds heavier. Definitely a heart-attack candidate if you know what I mean. They asked him his date of birth and based on his response I quickly deducted that he was 5 years younger than me.

I had a Schadenfreude moment. I thought to myself “I’m in way better shape than that guy. He’s on the fast track into the grave.” When I was his age I was running mountains and ultras. It helped me put my injury in perspective.

I’ve been trying to get Buddy out for walks in the woods every day I’m home. We went out for a 2 and a half hour hike on Saturday and he was sore the next day. But since then he is lighting up. He’s got that spark back in his eye when I come home. Prancing around like a puppy.

Exercise is good for people and Dogs.

I gave up on dieting for the holidays but it’s ok because I’m getting my workouts in. I got some positive feedback on the IronMan idea. We’ll see where it goes.

…

With many of us getting ready for the holidays I thought I’d give you something to think about.

I know this doesn’t happen in your house or in mine but I’ve heard that some people don’t get along with their close relatives. I’ve heard that as soon as you put them together in a confined space and pour in a little alcohol they drop into old angry patterns. They start down those same old rat holes of unforgiven past wrongs and it’s like oil and water.

All I’m going to say to you, and you know who you are, You can’t control what other people think, or do or say…but YOU CAN control how you react to it.

You may find yourself in with an excellent opportunity to break a pattern, to respond to petty digs with praise and kindness.

You may not be able to prevent the mess, but you don’t have to take part in it.

Break the pattern.

Let’s try a hypothetical example. Cousin Suzy tells you that you look like you’ve gained some weight. How do you respond? How about by telling her that you noticed how lovely her hair is and how it brings out the kindness in her smile? That will have the added benefit of confusing Suzy because you’re not playing along.

Don’t forget to take your family for a walk on Christmas Day and I’ll see you out there.

New-Outro

…

You can find me Chatting with Suzy on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can tell me all about it by dialing - 206-339-7804. Leave a message there it sends an audio file.

How about a little holiday gift for me? Call in a in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Music to take you out is one of my favorites from Colin’s files it is a creepy love song that he sings to his Garmin device.

Happy holidays,

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

a_dont_hug_me_christmas_carol-id_rather_be_naughty

Song 2-3

Christmas Eve in the Trailer Park

Outro music:

I can’t stop Lovin you.

Outro Artists Bio:

Bio:

www.RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi204.mp3
Category:Running -- posted at: 3:36 AM

Fri, 16 December 2011

The RunRunLive Podcast Episode 203 – Darryl from Loving The Bike

Show intro by:

Jeff Galloway - http://www.breastcancermarathon.com/newsletter/article/extramile/

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the Spiral Notebook Podcast where we really dig into the office supplies business and uncover the shocking truth about the connection between dry erase white boards and fingernail disease… Wait, no, that would be my alternate reality podcast, the one where I play a character from “The Office” and have to commit Hari Kari to escape.

Luckily for the both of us this is the RunRunLive Podcast, and the RunRunLive Podcast is a pleasant diversion I cooked up in the summer of 2008 to give artful license to my inner endurance daemons. This is episode 203 and today we have a great show for you. I’ve got a chat with Darryl from Loving the Bike and the Cycling360 Podcast.

‘Chris’, you say, ‘have you lost your marbles?” “Isn’t this supposed to be about running?” Well yeah but I’m an equal opportunity mid-packer and I like to bike too. These guys are road cycling snobs but they know their stuff and I’ve learned a lot from the cycling360 podcast already, like what kind of trainer to buy and how to go about buying a new bike. Never be afraid to leverage other people’s expertise.

You can quote me on this; knowledge is finite but leverage is infinite.

Lt me step back a bit and say, if you’ve just started joining us on our little weekly production of RunRunLive you may be a little confusaled, our head may be spinning, swimming or using the elliptical.

Recent episodes have been a bit of a mixed bag with my Chicago race report, the 200th compilation, and last week’s pseudo-intellectual discussion with Jon Gordon. You may think, “Hey, does this show on running have anything to do with running?” You might think all is chaos, that all we do over here is scatter-brained and without purpose.

But, to you I say “Nay”, because I eat a lot of oats, but also because we point and there is a pattern.

That is the beauty of chaos. Only the human brain can divine the patterns in chaos. And, yes, ocaasionally we may follow the fractal shorelines of our minds wanderings and explore some inlets without outlets but in the end we return the marauding corsair of RunRunLive to the ocean of amateur endurance sport.

I would ask you to forgive the episodic lack of structure, rigor and pointillist nonsense and embrace the chaos! This is our own personal “Howl” and you and I are the best minds of our generations.

Wow! That was fun!. Now someone grab the steering wheel, because this bus is out of control!

I’m traveling this week. I got a few PT appointments in last week and I think it may be helping but I’ve run out of patience with this heel injury. I’ve come up with a brilliant plan. I’m going to start training for an IronMan in June.

Why is this brilliant? Well Running is my strong sport and since that is out of commission I might as well go all in with the other sports. I’ve acquired a fluid trainer for my bike and I’ve asked Coach Jeff to put a base plan together for me using the trainer, the pool and the elliptical instead of running.

I think this is brilliant because it will a) give me a useful goal, b) Give me a discrete plan, and c) get my training intensity back up to where it needs to be.

Will I change my mind next week? Probably. But why not?

On with the show!

Audio clips in this episode:

Promos

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

My new Scale - http://www.runrunlive.com/my-new-eatsmart-precision-getfit-fat-bathroom-scale

Featured Interview:

Darrly from Loving the Bike www.lovingthebike.com and the cycling360 podcast

Quick Tip:

Staying Fit - http://www.runrunlive.com/5-tricks-to-stay-in-shape-when-you%E2%80%99ve-got-a-chronic-injury

Outro:

Fred Fenton?

Ok my Furry bright-eyed reindeer friends you have mushed your sleigh onto the roof of yet another RunRunLive Podcast Episode 203 in the can.

Next week we have a cool chat with a Canadian nutritionist Dr. Coyne. I really enjoyed talking with Dr. Coyne and he had some great insights.

I am on the road this week in Colorado and Atlanta. I took the opportunity to drive out to Estes Park to see Coach Jeff from PRSFit. We had dinner. It was nice to meet him in the protein form. Estes Park is an interesting little city completely surrounded by the Rocky Mountain National Forest. Google it.

I figured it was a straight shot out there from Fort Collins where I was staying. I was in for a bit of a white knuckle surprise as the highway entered into the mountains. Shear granite walls shot up a couple thousand feet on both sides of the road. The road meandered through the pass back and forth in sharp curves.

The temperature was hovering in the high 20’s and there was snow in the pass so I was afraid to push the rental car for fear of encountering black ice on the road. There were caution signs to watch out for bighorn sheep and elk. Occasional small settlements, tourist traps and a dude ranch loomed out of the dark.

Even though I was trying to keep the speed limit I was that guy riding his brakes with a line of angry locals behind me. But it all worked out and like I said it was cool to catch up in person. Beautiful country up there.

I also finished a couple projects. See? This is how it works with me. I have so many things going at the same time that occasionally I finish a bunch. I created a kindle book from the Fred Fenton, Marathon Runner Book. This is a book from a series of boy’s books written in 1905 and it’s really fun to read. The vernacular and morality tales are just precious. I’ll push it up to the kindle store and on my website as well.

But bigger news still is that I have finished editing the audio this week of The Mid-Packer’s Lament and it’s good. The stories range from 7 – 15 minutes long and it was a blast to record and edit. I’m glad I did it. I’m going to make it available in my website as well www.runrunlive.com

Now I’m working on some other projects still. Converting my other e-book to kindle, creating a Boston Qualifier training plan and series and publishing my injury series among others. I want to die with 100 unfinished projects!

…

New-Outro

Do you know what other people are thinking? Do you know what they are worried about?

You might be interested to know that they probably aren’t thinking about you or your problems.

I find it comical to watch people interact, especially in social and business situations. I see two people talking but neither is listening. They are both only concerned with their own thoughts and waiting for a pause in the conversation to say, “Yes, but what about me?”

Don’t make the mistake that when that person calls and asks you how you are, that they actually care. 9 times out of 10 they are calling in regards to their own agenda. Most people are wrapped up 95% in the inner noise of their own mind. They are sparing very little for you and yours.

Good or bad, once you realize this it make it easy to deal with them. You simply yfigure out what they want, what their inner agenda is and work it. But, the trick for you, is that inorder for you to play in their mind you have to put all your own personal noise aside.

And this brings us back to inner game.

I’m going to give you two practical tip s that you can use and practice. You can use these to have more valuable interactions or to manipulate people, it’s up to you.

The first is to practice listening and watching. When someone is engaged with you one on one, look at them. Really focus on what they are saying and how they are saying it. Notice their body language. Instead of speaking about your inner noise, reflect their thoughts back to them and amplify. Watch what happens. You will all of a sudden become the most interesting person in the world. And you will gain insight into what is going on in that person’s head.

The second tip is to prepare your own inner game for the interaction. Many times I’ll go into a potentially stressful situation with a client or my boss. Your first reaction is to be nervous or scared because these people are in a perceived position of power over you. If you go into these interactions with these kinds of emotions and thoughts YOUR inner noise will be so loud it will drown out the interaction and you will be unable to listen.

At these times you need to set your inner game to peace. At these times I remind myself that I am who I am and my intrinsic value, my personal worth is independent of what these people do or think. And this frees me to clear the clutter of my own mind. This allows me to focus on the value of the interaction.

Try these two things. Clear the clutter from your inner game and really focus on the other person and I’ll see you out there.

Chris,

…

You can find me workingon my inner game at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in your inner game to - 206-339-7804. Leave a message there it sends an audio file.

A self confident person would not be afraid to send in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

Over the next couple episodes I ‘m going to take you out with some of Colin’s parody songs. Because they are soooo good we should leave them in the box to collect dust. We should enjoy them. If you want to find them I’ll include Colin’s promo to tell you how and where.

As I have often quoted the great theologian Hunter S. Thompson; “It got pretty weird, but it never got weird enough for me.” And “When the going gets weird, the weird turn pro.”

Ciao,

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

hollywood_sinners-little_girl

Song 2-3

innerlogics-anxiety_park

Outro music:

Injury Blues

Outro Artists Bio:

Bio:

www.RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi203.mp3
Category:Running -- posted at: 4:51 AM

Fri, 9 December 2011

Episode 202 – Jon Gordon on finding your Purpose

The RunRunLive Podcast Episode 202 – Jon Gordon on finding your Purpose

Show intro by:

@zenRunner

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the Jungle explorer podcast where we delve into hot equatorial jungles and bash our way with sharpened machetes through African wilderness. Sounds exciting doesn’t it? Sounds adventurous and exotic. Too bad for you because this is the plan old RunRunLive Podcast and this is Chris your host and this is episode 202.

Any of you old enough to remember a bad show from the 70’s called “Room 222’? It came on after the Brady Bunch and the Partridge Family and before the Odd Couple and Love, American Style. All of which I can hum the theme songs to.

But 222 is going to have to wait because this is episode 202 and we have a great show for you today. We have a long interview with author and speaker Jon Gordon. When I first talked to Jon a few years ago he was working to get his business going. Since then he’s become quite successful publishing 3 more books. I had to actually make it through his assistant to get him this time and it took more than a month! But we made it work.

I loved his first book “The Energy Bus”. I talk to him in this episode about a subsequent work called “The Seed” which is a nice little parable about finding your purpose in life. It’s a long interview and we may have to squeeze out some other content to get it all to fit. Or I can close the lid and have the kids sit on it…

I like to throw in these episodes that are not directly related to the act of running. I feel that if you are an amateur endurance athlete then you are by definition an individual who strives and looks for answers and is interested in asking questions.

If you don’t like it you can fast forward. Unless of course, you are listening to this while pool-running and your MP3 player is trapped in a plastic bag under your swim cap where you can’t get to it. In that case you’re in for the duration.

I’ve got a lot to update you on this week. The good news is that I raced this weekend. I ran the 2.5 mile leg of the Mill Cities Relay. The bad news is that my foot was killing me afterwards and I generally felt out of shape.

I’ve had three visits with the Physical Therapy people. They are digging into my Plantar with a tool called the Graston technique. They are trying to manually break up and straighten out the little fibers in there. I’ll write up my experiences at some point. As you would imagine I’m a horrible PT patient because I think I know everything.

It looks like my spring racing season is shot now. I’m not in any shape to get quality times in. I’ve been doing my swimming and my weight lifting but it just isn’t enough to keep those running muscles fit. When I start training again, whether next week, next month or next year I will be starting from scratch. I’ve had to wrap my head around that.

I managed to relatively survive the last couple weeks of travel by counting calories. I’ve checked my weight at around 188 pounds which is within the safety zone and I’m comfortable I could lose as much as I wanted at will now. I’ll slip in a piece today on that for you.

OK – let’s see if we can move things along here! On with the Show!

Audio clips in this episode:

Rick Coveno telling a story from the Mill Cities Relay

Skits, commercials and parodies in this episode:

“The Boring News show”

Story time:

Equipment Check:

Featured Interview:

Jon Gordon – the Seed. http://www.jongordon.com/seedvideo.html

Quick Tip:

Counting Calories - http://www.runrunlive.com/counting-calories

Outro:

http://www.runrunlive.com/the-mid-packers-lament-released-for-kindle

Ok my little elves and Elvis’s, you have Purposefully found your way through the dense, lush jungle that is the RunRUnLive Podcast Episode 202 in the can.

Next week we’re going to chat with Darryl from Loving the Bike and the Cycling 360 podcast. He’s going to share with us some winter cycling tips. Which is important to me because it looks like I’ll be spending a lot of time on the trainer over the next couple months. Maybe it’s time to start that IronMan training after all!

I’ve got interviewsint he can out to episode 206. One of the cool things about my total world domination project (ie trying to get to 10K twitter followers) is that I’ve met some really interesting people.

What’s really surprising is the number of runners who have blogs. I think we are more literate as a society now than we have ever been. People may not be reading books, magazines nad newspapers but they are writing out all their personal feelings, adventures and misadventures on line.

In fact one of the books I’m reading on my kindle is guy who got into IronMan, atarted blogging about it and it turned into a book. This is a major change in the way things get into ‘print’. In the old paradign you had to beg to be chosen by a publisher. Now you get to choose yourself. That is the democratization of power. Sorry to all the dead-tree people who have fallen victim to the resultant structural obsolescence but this is a classic technology enabled shift. Dig it.

Sorry, went down a rat hole there. Hope everyone is keeping their wits about them in these difficult, dark and busy times. Keep fighting the good fight and create your own reality. Don’t worry about me. I’ll heal. Before you know it you and I will be skipping down the road hand in hand like Thelma and Louise.

…

New-Outro

You know what I find interesting? It is how we as humans are ‘pattern matching machines’. We see patterns in everything. We create, or assume correlations that are not supported by data. How did we get this way?

Some scientist say it is an evolved survival behavior.

Let’s say it’s 2.5 million years ago and you’re a hominid walking through the forest. You hear a rustle in the bushes.

9 out of 10 times that rustle in the bushes is going to be a squirrel or some other innocuous thing. What do you do? You may decide it’s a lion and get ready to flee to safety. If you’re wrong, what’s the down side? Nothing more than a stressful moment.

But here’s the thing. If you go with the data and assume it’s nothing and it turns out to actually be a lion, you get removed from the gene pool. You’re lunch. Maybe we evolved to make the ‘safe’ assumption.

This is why every time you get ready to leave the house to go for a night run your wife tells you to be careful. It turns out there is a critical penalty for ignoring a small risk sometimes.

But, my friends, although we are hominids, you and I do not live in the primeval forest. We live in the modern world. We can’t live our lives being afraid of lions.

I challenge you to challenge your fears. What’s the worst that can happen? You lose your crappy job? There are plenty of jobs for people who are willing to work for them. What’s the opportunity cost? To live in fear?

Find your purpose my friends.

And at some point I’ll see you out there.

Chris,

…

You can find me practicing total world domination on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in your special tidbits at - 206-339-7804. Leave a message there it sends an audio file.

Don’t be afraid to send in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

As I have often quoted the great theologian Hunter S. Thompson; “It got pretty weird, but it never got weird enough for me.” And “When the going gets weird, the weird turn pro.”

Ciao,

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

hemmit-hold_out_-_pure_rock_with_the_ramones_and_jet_drinking_and_driving.mp3

Song 2-3

barrio_tiger-special_purpose

Outro music:

Anal Mileage Man

Outro Artists Bio:

Bio:

RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi202.mp3
Category:Running -- posted at: 1:17 PM

Fri, 2 December 2011

Podcast Episode 201 – Keira Henninger

The RunRunLive Podcast Episode 201 – Keira Henninger

Show intro by:

Steve Chopper and that bloke from the Isle of Tyree!

RunRunLive – Podcast Intro

www.evolutionofafatman.com – Marc Smith

Intro:

Hellooo and welcome to the 201st episode of the RunRunLive Podcast. This is Chris your host and I’ve got a great show for you today. I’m in a good mood. I don’t know why but I’m just going to go with the flow. You never know when it might turn into a bad mood. So from now on I’m just going to spend 45 minutes reading Harlequin romances. That’s it, not more running for me, just passion filled glances and heaving bosoms…

No? Don’t like that idea? Ok, I’ll stick with running for one more show as we enter our third century of narrow casting cuisine.

We are going to have a nice long chat with Keira Henninger who is a well-known ultr-runner and the race director for several popular ultra-distance races. It’s a good talk and she shares what drives her and what her vision is.

I survived the Thanksgiving holiday here stateside but I have to admit that my Spartan diet has taken a hit, but that’s OK because I am back in my comfort zone and have it figured out. I’ll talk a bit about that.

Someone asked me about how I got into running so I’ll share a story on this as well.

For you folks who just joined us in episodes 199 and 200, today’s show is more indicative of my usual format. I got some nice words from some enthusiastic people this week. Thanks for that. The last two episodes were a bit of a pain to put together so I’m glad you liked them.

If you want to say something nice you can always go write a review on the iTunes page for RunRunLive.

I was down in Atlanta this week in all-day meetings and didn’t get many work outs in. I did ask for special dispensation to wear my Brooks Launches instead of the business shoes. Those business shoes aggravate my Plantar.

The Plantar is still there but I went in for Physical Therapy today. A nice lad named Ryan performed his machinations on me and put me through my paces. It was good.

He used the Gaston technique to break up the little knot in my heel. This is basically digging in there with a metal tool and trying to get all the fibers to line up in the same direction. I’ll try anything at this point.

He said my glutes and abductors are weak and, of course, my hamstrings are tight. He gave me some stretches and exercises to do. He said I could start doing squats again as part of my routine.

I said, “Hey, since NOT running isn’t helping, maybe we could try running with this therapy?” He didn’t bite on it though.

I do have the Mill Cities Relay this weekend. I’m a team captain and I’m going to run. I’ll take the short 2.5 mile leg and take it easy. I’m like a runaholic, sneaking quick nips of running when no one is looking!

I hope y’all had a great week. I hope big things are on your horizon.

On with the Show!

Audio clips in this episode:

MSRunTheUs – Ashley reading from her blog about running.

A couple poems from Ogden Nash.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Calorie Confusion - http://www.runrunlive.com/calorie-confusion

Featured Interview:

Keira Henninger – Ultra-runner, race director, mom…

http://keirahenninger.blogspot.com/

http://leonadivide5050.com/leona-divide-5050-trail-race-info.php

Quick Tip:

Cross Country - http://www.runrunlive.com/cross-country

Outro:

http://www.runrunlive.com/the-mid-packers-lament-released-for-kindle

Ok my friends that is it, you have successfully navigated the first of the third century of RunRunLive Podcasts, episode 201 in the can!

Next week I’ve got an interesting interview with author and speaker Jon Gordon. Not specifically about running but about how to plant your seed in life and find your purpose.

And I’ll keep finding people to interview until you cry uncle. I was explaining to my co-workers how Amazon Kindle publishing works this week and someone asked me how I knew so much. I was forced to admit that I had just put my book on Kindle, which was weird, because I keep a Chinese Wall between my work life and my running endeavors.

Speaking of which apparently 8 of you figured out how to order my book on Kindle, so thanks! Another 3.2 million and I can retire…

We’re running tight on time this week, so let’s move on!

…

New-Outro

I went to Physical Therapy today. Because I’m desperate to get back to running. I think it’s going to help.

I have ahistory of disparaging PT because it always appeared to me as just something to keep you occupied while your injury healed. I always figured I know as much about running and mechanics as any of them and I certainly know more about my body than they do.

Whether it helps or not is not my point today. My point is that I caught myself in a bad habit. I caught myself labeling something. As in “All PT is bad and doesn’t help”. Whether or not this is ture is beside the point.

The trap here is that I took the easy way out by creating a blanket bias and lable for something. I closed my mind to the possibility. I became a lazy thinker. And in this way I closed myself off to possibility.

We get some many inputs in our lives it’s easy to start generalizing just do that we can control all the noise in our minds. But we have to avoid that trap. This is the trap of closing your mind to the possibility.

At best you are walling yourself off from potential. At worst you are starting down that slippery slope of assumption and bias that breeds evil and does harm.

It’s a common malady of old men to think they know everything. Let me tell you right now, I do not. I’m willing to learn something new today. Are you?

Let’s reassess our biases and learn something together. I’ll see you out there.

…

You can find me learning on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in something you’ve learned at - 206-339-7804. Leave a message there it sends an audio file.

You can learn to do the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

To take you out is a pre-release copy of Black Lab’s new song Learn to Crawl from their new unplugged album. I’m sure you’ll hear some of this on other podcasts because Neil Bearse the running Ninja has tied them heavily into the social media. Go out and check them out and support them for having faith in us.

Hasta Luego,

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

the_cymatics-ginger

Song 2-3

the_cymatics-i_never_knock

Outro music:

13 Learn to Crawl – Black Lab - http://blacklabworld.com/

Outro Artists Bio:

Bio:

new acoustic album now available on cd, at itunes

November 30th, 2011

unplugged is now for sale on CD and at iTunes and AmazonMp3, as well as via CD quality download here at black lab world. check out our 5-for-$45 offer or send someone a gift-wrapped CD w/ a note.

click here to preview 7 songs from the record.. thanks to everyone for all your support, for your presales orders and lovely emails, tweets & facebook messages. we deeply appreciate it.

pass the word and help us make this a black lab christmas. p

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi201.mp3
Category:Running -- posted at: 4:21 AM

Fri, 25 November 2011

The RunRunLive Podcast Episode 200 – Ray Zahab and some Thanksgiving fun

Show intro by:

Steve Chopper and that bloke from the Isle of Tyree!

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the 200th edition of the RunRunLive podcast. And this is going to be another special edition. For you new listeners, I have a set format, but for the last couple weeks I’ve done some special shows that did not follow it. If you want an idea of what I usually do, go back a few episodes or look on my website www.runrunlive.com in the podcast index.

We have a great show for you today. Today is Thanksgiving week here in the US and it is also the 200th show. In celebration and the spirit of giving thanks I’ve got a new interview with Ray Zahab internationally famous ultra-runner, but to augment that I went down into the basement storage of the RunRunLive world headquarters and managed to slavage a couple of mouse-chewed bits from the last two years. Hope you enjoy it!

Me? I’m doing fine. I was back in to see Dr. Hester for my Plantar fasciitis on Monday. The news wasn’t so good. No change. He gave me a final Cortisone shot to see if he could get that stubborn swollen fibrous bit down. As of this week it’s been four months since I’ve run (ignoring of course that long march of the Chicago Marathon in October).

I am actually quite upbeat. I’m fairly mature at this point in my running career. When I’m racing well I have learned to appreciate it and celebrate it. When I’m hurt or off I am sanguine as well, knowing that ‘this too shall pass’.

I had to start counting calories last week because even with the vegetable-only diet I was about to pass 200 pounds and that was unacceptable. I put myself on a fewer than 2000 calorie a day program and have lost 10 pounds in 8 days. I’ll give you more details in future shows in case you are looking for solutions in that department.

I’m really happy to have been able to serve you folks over the last few years. Now, let’s just relax and have some fun today. You know, studies have shown that 8 hugs a day release the same amount of happy hormones as drug treatment – so get on that when you get back from your run today!

On with the Show!

Audio clips in this episode:

Steve Chopper from Episode 85

Joe Bears with the ‘Backwards Running’ skit

Two Songs from Colin the resurrected runner. Ice-bath Baby! And Pain in odd places.

John Vaughn with some nice words

Kelownagurl with The snot-rockets song

Colin with the Ask Mr. Runner Guy

Shawn with the ‘most interesting runner’.

Mr. Compulsive Runner guy.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Featured Segment:

Quick Tip:

Outro:

That’s it, awkward but lovable friends, some of you have survived a 200 episode double ultra marathon to get to the end of yet another RunRunLive Podcast. Episodes 1 – 200 in the can.

Coming up we have some great shows for you. We have Lisa Henninger the ultra runner, I got Jon Gordon the inspirational author, and so much more. It just keeps coming.

I’m down in Atlanta all wee this week so it will be a push to get a show out, but I’ll strive to completion.

I survived the Thanksgiving meal at my in-laws but I’m just going to pretend that day never happened in terms of calories. It will be a mysterious blank spot on the record. I have been able to get back down into the 188 range and feel a lot better about myself.

I set a year end goal of 185 pounds but it look like I’ll get to that this week, so I may just keep going and see if I can get really skinny for my come-back training in the spring. That would be one less thing to worry about.

I’ve been keeping fit in the pool and lifting weights and riding the stationary bike and doing pool runs, but it just aint the same as a good long run in the woods with the dog.

…

New-Outro

I’m not going to go deep with you today. You have to relax and enjoy yourself now and then. Otherwise you’re at risk of taking yourself too seriously, and we know what happens then.

As I’ve been working on my calorie counting this week, amidst the absolute hurricane of commercialism we suffer through this time of year, I’ve realized that we need to get better at distinguishing needs from wants.

Flipping through the Black Friday garbage I was hard pressed to see anything that I need. I mean really need. With all the 1% -99% perturbation the same thought comes up. What do you really need? It’s not much.

I’m a lucky guy. I have everything I need. I don’t need anything else, but I do need to keep trying to get better.

Look at Buddy. He’s the happiest person I know. He lives simply. He has a handful of kibble and some water each day. He sleeps on the floor and his biggest joy in life is when I come home and when we go for a run.

I challenge you to make that YOUR biggest joy. Coming home. Going for a run in the woods.

Thanks for hanging out with me. I’ll see you out there.

…

You can find me being a social media psychopath on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in a question or comment at - 206-339-7804. Leave a message there it sends an audio file.

One thing you actually do need to do is read the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

I’ll leave you with another one of Colin’s favorite parody songs, that, by the way, he has two collections of over at his site RessurectedRunner.com if you’d like to procure them this one is called “Pain in odd places” Enjoy your week!

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

Verdi’s Requiem

Song 2-3

Outro music:

the_bloodsugars-purpose_was_again

Outro Artists Bio:

Bio:

The Bloodsugars are a four-piece band from New York City, composed of the keyboard, bass, drums, and guitar. Their sound is a amalgamation of indie rock and 80's synth pop with excellent songwriting rooted in the classics of 60/70's pop. Somewhere between The Clash, Of Montreal and Elvis Costello.Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is - 206-339-7804

Email me at cyktrussell at Gmail dot com

Direct download: epi200.mp3
Category:Running -- posted at: 6:03 PM

RunRunLive 2.0 - Running Podcast

RunRunLive - The Podcast for all your running needs

Syndication

Categories

Archives

Search This Site