Fri, 11 May 2012

Episode 224 – Wendy Nail - Barefoot in Korea

The RunRunLive Podcast Episode 224 – Wendy Nail

Show intro by:

Greg Boncimino – facebook.com/seegregrun

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to undiscovered country podcast where we stand unsure and unknowing, blinking at the alien sun of a new world from the portico of our live’s spaceship, freshly arrived on a new world, and unhindered by the expectations of the old.

One of the star voyagers, the new people in this world turns to the other and murmers in a dramtic stage whisper – This is the RunRunLive Podcast and we’ve got a great show for you today. Welcome to episode 224. This is Chris your host.

Today we speak with Wendy Nail.

I’m finally digesting my way through a big slug of interviews that I did earlier in the year. It’s quite interesting to me because I haven’t listened to them since I did them a couple months ago. When I listen to the show it is new to me, just like it is to you.

Well this week has been an easy week for me. I have stepped back from any race expectations and am just having fun, trying to strengthen my feet and thinking about new things, enjoying the spring weather. I’m really happy all of a sudden now that I let it all go.

I’m setting new plans for new adventures that I’ll share with you over the next few sessions. Buddy and I did a couple short barefoot runs. It’s a new experience for me, not for him. I have a 2km loop, well actually two 1km loops. The first around my neighborhood on the road and the second in the woods on my trails.

My feet are getting stronger, I can feel the changes, and I think I can see them already after just a couple short weeks. But, the pads of my feet are alight with, well, pain while I run. You can’t cheat in bare feet.

I signed up for a sprint triathlon in July. So that’s 3 events this summer. The AppleMan Triathlon, the 100 on 100 in Vermont relay and the Pocatella Marathon. I also can’t wait to get down to the Cape and run on the beach in my bare feet. I love running on the beach.

I’m going to need to spin up some biking and swimming and lifting again because, let’s face it, 6km of slow barefoot running a week doesn’t move my calorie needle!

You ready for a new adventure?

On with the show!

Audio clips in this episode:

Anne Brennan – http://www.annsrunningcommentary.com/

“A Certain Strength”

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:

Losing my barefoot virginity - http://www.runrunlive.com/losing-my-bare-foot-virginity

Featured Interview:

Wendy Nail from Korea…

http://www.blogger.com/profile/10118478530527972078

Quick Tip:

Outro:

Ok my friends, you have minced painfully down the sidewalk on broken and bruised feet to the end of yet another RunRunLive Podcast – Episode 224 in the can.

Next week we chat with my friend Kate Percy about her book “Go Faster Food” and it’s a fun chat where I have to translate from American to imperial English and back again. It’s ok, because my English is much better than my Spanish or my French.

To take you out this week I have apiece I wrote about making the mental transition from my goal-oriented running to having a sense of adventure again. I think one of the things we have to remember is how lucky we are to be able to get out there. I think we have to do it for all those who never get the chance. I think we have to stop beating ourselves up and do our thing.

It’s called “No time like the present” - http://www.runrunlive.com/no-time-like-the-present

And as you are doing that I will see you out there.

And it all happens OUT THERE!

…

I’ll be chillin at Twitter, Facebook, DailyMile, YouTube, Google, Tumblr, Pinterest and since I have an iPhone now, Instagram! as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Call us! 206-339-7804 …Leave a message there it sends us an audio file.

Better yet call in an intro for us all – I’ve been getting a lot of emails from people lately about how they listen to the show – well call in and introduce yourself – How to submit one 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 some smooth jazz so you can relax and get in that Karma mood. It’s a piece called Afternoon on Laguna by the Duane Carter Band.

Love.

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!

Songs sampled from Podsafe:

a_band_called_quinn-hey_chi_chi_

a_band_called_quinn-the_audition

Outro music:

duane_carter_band-afternoon_in_laguna

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

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: epi224.mp3
Category:podcasts -- posted at: 1:02 PM

Sat, 5 May 2012

Episode 223 – Steve Bicycle Dreams RAAM

The RunRunLive Podcast Episode 223 – Steve Bicycle Dreams RAAM

Show intro by:

Greg -

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to Post-race funk podcast where I try to shake the cobwebs of standing around in the sun all weekend out of my cranium.

We had another successful road race this weekend at the Groton Road Race. Our 21st year went off well without anyone getting lost or keeling over. We got great weather, sunny and cool with a little dry wind.

Apparently there was a stray horse loose on the course at some point but I never got the full story.

And speaking of loose horses this is the RunRunLive Podcast episode 223 and we have a great interview today with Steve Aurback who directed the award winning movie ‘bicycle dreams’ about a the race across America...

In addition to that we have the usual dancing pigs and talking dogs and other weird species of audio bestiary that we cull forth from the dark recesses of our minds to keep you entertained, informed and inspired for 40+ minutes on a weekly basis on your weird journey.

I’m doing ok. My Plantar Fasciitis is very sore this week, not from running but from standing around and doing physical work all weekend. I managed to squeeze in a couple runs over the weekend and am not completely hopeless when it comes to training. But I am struggling to find my groove – as you’ll hear in one of the pieces today.

I signed up for a marathon. The Pocatella Marathon in Idaho on September 1st. It looks like a good qualifying race and is in time for Boston registration and I’ve never run a race in Idaho. Lord knows if I’ll be ready or even running in September but when it comes to marathons, I’m an impulse buyer.

I took a couple days off last week to do stuff for the race, but ended up doing chores mostly on Thursday. I cut down a big fir tree in the front yard and had another burn pile going. Got rid of some wood and junk.

Came home last week one night to find a blue porta-john in the cul de sac in front of the house. The trail guys dropped it there because the local schools are having the kids out for excursions into the conservation land behind my house. My trails! So all day Thursday Buddy and I got to watch school buses drop off and pick up kids as we worked.

And, I guess we have some work to do here, so on with the show!

Audio clips in this episode:

Anne Brennan – http://www.annsrunningcommentary.com/

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:

Where am I?

Featured Interview:

As for links, the web site is www.bicycledreamsmovie.com.

I have attached our logo and a photo.

We currently do not have any more screenings scheduled at the moment, but we plan another tour next winter.

Let me know if you need anything else. Thanks.

Quick Tip:

Outro:

Alrighty my little school of endrance fishes you have ridden your bicycles clear across the country to the end of yet another RunRunLive Podcast - episode 222 in the can.

I have shot the rapids of Boston and Groton and now find myself awash aimlessly in the basin at the bottom of those falls. What to do? This is that post-event Ennui. I’ll have to figure it out.

I am in the midst of a heavy travel week. I spent some time in southwestern Minnesota. Farm country. Didn’t get much exercise other than the chewing of lots of high calorie comfort food. I did get out Thursday morning for a easy 35 minute run around.

Had a nice jog, crossed over the west fork of the Des Moines River, saw a historical marker for the first outpost in the area in 1856. These guys have no history. Lots of dirt and trucks and tractors and corn.

The piece I wrote above about being lost came through my fingers without any premeditation or malice-aforethought. Most of the time I let a seed germinate a bit before I pen it, but that was purely a case of being possessed by the spirit and speaking in tongues.

I don’t like to do that. To vent. To let go with unprocessed thoughts and emotion. For you it is like seeing the cake being made. You see the mess of the kitchen and I would rather just show you the prize of the cake.

Sometimes in life we want things to be done and we want to have direction. We want it now. We try to eat our cake before we have let the yeast mature the mix. I try not to do that because You may not know you are peering into the mess of the kitchen. You may just see it as a mess. Only I know that at some point there is a pastry.

I never could understand people who saw things in black and white. In good and bad. Without any doubt. They are either slightly malformed intellects or they are hiding the truth from themselves. Like they are afraid to let that sliver of grey into the room because once there is doubt then all is in doubt by definition. And I’ve spoken before about how human minds recoil from the idea of an infinite grayness.

But the same is true of making decisions, or looking for answers while the cake is still being made. You will just go crazy because you cannot extrapolate a cake from the mess. You can only extrapolate infinite cakes. The mind quails at this and hence the outpouring of weirdness based on an incomplete set of data.

I see this in business everyday where people want an answer. And there is not enough information for a good answer.

Sometimes you have to wait and let more things fall into the sifter until the answer appears and the cake is new again.

It is truly a leadership attribute to not make snap decisions on limited data amidst the pressure for an answer. Let the beer ferment. Let the cake rise and cook. Let the roiling emotions of a bad workout settle down and think about the long view.

And as you are doing that I will see you out there.

…

I’ll be cogitating my next few moves at Twitter, Facebook, DailyMile, YouTube, Google, Tumblr and Pinterest as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Give us a call and share your thoughts at 206-339-7804 …Leave a message there it sends us an audio file.

Music this week = the_fire_men-busted_in_jamaica

See you next 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!

Songs sampled from Podsafe:

cat_jahnke_yong-kee-crocodiles

cat_jahnke_yong-kee-theme_song

Outro music:

the_fire_men-busted_in_jamaica

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: epi223.mp3
Category:Running -- posted at: 3:41 PM

Fri, 27 April 2012

Episode 222 – Sue Kenney Pilgrim

The RunRunLive Podcast Episode 222 – Sue Kenney Pilgrim

Show intro by:

Raymond King – Geeks in Running Shoes -

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to Groton Road Race addition of the Podcast. Yup. You get this one early because I have to be the powerless figurehead for a local road race this week. It’s actually a great joy for me to be able to be part of something that is such a positive influence on our community.

We scouted the courses on Sunday morning and they are in fantastic shape. The long term forecast looks good and everything is under control. All we need to do now is hang around and wait for Murphy to show up so we can start earning our pay, not that we get paid, but you know what I mean.

So- Anyhow, This is the RunRunLive Podcast Episode 222 and today we have a great show for you. I speak with mystical pilgrim Sue Kenney about all sorts of high-fallutin stuff. She is a writer, speaker, pilgrim and barefoot enthusiast.

I feel good coming off a week of no training after Boston. I’ve managed to shake off my doldrums and come up with a plan. As if you didn’t already know. I am so easy to figure out. I’m going to start training and re-qualify this summer. There, I said it.

I’ve got to find the right balance and work on strengthening my feet – but I’m confident I can pull a rabbit out of my hat.

I had an epiphany this week. I was back in my office and mounting the cool medal rack that I got from IronSportWorks. As I started to hang up all those medals I was a bit taken aback by all I have done in the last few decades. It made me feel good. Confident.

I’ve got a couple stories from last week to share with you. First one is kind of funny. I was eating dinner in the Marriott Sports Bar last week and writing in my notebook. Which is actually funny side story. I told the maitre de that I needed somewhere I could write while I ate my dinner and she said they didn’t have electrical plugs. Then I held up my notebook, made from honest-to-God dead trees and gave her a sheepish shrug.

But, back to my original story.

I’m writing and eating and watching the hockey game and the lady next to me ask me, get ready for it…if I’m the Actor from ‘House’. I’m befuddled and reply “Hugh Laurie? No, he’s British.” I guess any bearded Caucasian guy with a limp…

Then for my second story… I’m sitting having lunch on Saturday in my living room and Buddy is out in the front lawn. I have him on a lead so he can’t go exploring. He starts barking. Now, that is not uncommon because on nice days there is a constant stream of people and dogs entering and exiting the conservation property that abuts my yard.

He’s still barking when I go out to work in my garden. That’s when I see there’s something in the front lawn. I walk out there and sure enough there’s a reasonably sized snapping turtle making its way across the yard towards Buddy. And Buddy thinks this is wrong.

She wasn’t a giant, maybe 10 inches across. And I say she, because this time of year the females come up out of the ponds and bogs to lay their eggs.

Our snapping turtles in New England are mean. They have a leather shell and look like something from the age of the dinosaurs. I used to catch them by accident when I went bass fishing.

I take a couple pictures and go off to work in my garden figuring that the turtle isn’t going to walk into a barking dog. But I keep looking up and it’s getting closer. Finally I go over and grab it by the tail and carry it around to the back yard. There just is no good that would come from the snapping-turtle vs border collie cage match.

How about that? You learned a couple new things about me this week.

On with the show!

Audio clips in this episode:

Anne Brennan – http://www.annsrunningcommentary.com/

Dr. Mark Cucuzzella 3_ A Smorgasbor from the Trail Runner Nation Podcast

Liberty Loco Promo - http://resurrectedrunner.blogspot.com/

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:

Boston Marathon 2012

Equipment Check:

Featured Interview:

I am a pilgrim.

Sue Kenney walked 780 kilometers on a medieval pilgrimage route in Spain known as the Camino de Santiago de Compostela. She went alone in the winter on a spiritual quest and then became a best-selling author of the book My Camino. Sue is an internationally acclaimed speaker and life coach who applies the Camino as a metaphor for life. She often walks barefoot, grounding with Mother Earth for radiant health and healing.

Twitter is caminoperegrina FB suekenneysmycamino website www.suekenney.ca

Youtube

http://www.youtube.com/watch?v=NHf4IYzvVT4&feature=colike

Sue Kenney | Inspirational Speaker | Coaching | My Camino | Pilgrim

suekenney.ca

Quick Tip:

Outro:

OK my friends you walked the camino del RunRunLive to the end of yet another compelling and endearing show – episode 222 in the can.

I’ve jumped back on the horse, so to speak. I had great run Sunday morning. I ran both the 5k and the 10k courses of the Groton Road Race with Buddy and some of the club. It ended up being 9.35 miles according to my Garmin. Buddy and I were both tired and it seemd to be the right distance for us.

Monday I did a great total body weights work out at the gym. I worked up a sweat and felt good. I know it was a good workout because I was sore for 3 days! Especially my glutes from doing weighted squats.

I did a great speed session down at the track Tuesday. I did 2 miles worth of 400’s and 200’s at a sub-6 pace. I’m trying to learn some speed back.

Before I did my workout I did some 100m strides barefoot in the grass of the infield. I have to tell you that the barefooters are right when they say it’s impossible not to smile when you’re running barefoot in the grass on a sunny day!

There was a middle school girls soccer club there practicing. I remember all the years I coached my girls in that soccer league and how much fin the kids were to hang around with.

The two coaches saw my Groton Road Race Sweat shirt and started telling me how they were going to run and how much they loved the race. I shared that I was the race director. It feels good to be associated with something people love.

Next week we have a great chat with Steve Auerbach who is the producer of the Bicycle dreams movie about the RAAM. Very cool.

…

Outro post “It’s the Journey Stupid” - http://www.runrunlive.com/its-the-journey-stupid

…

My trip happens at Twitter, Facebook, DailyMile, YouTube, Google, Tumblr and Pinterest as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Since you have to stop to use the rest room on your journey anyhow why not call 206-339-7804 …Leave a message there it sends us an audio file.

Keep reading those intro’s for me – How to submit one 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 I have a longish blues tune by gregg_martinez-called mark_my_words. It’s a tad over 4 minutes long so pace yourself and enjoy.

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!

Songs sampled from Podsafe:

the_pierces-boring

ron_wiseman-mystical_mood

Outro music:

gregg_martinez-mark_my_words

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: epi222.mp3
Category:Running -- posted at: 11:11 AM

Fri, 20 April 2012

Episode 221 – Dominic OneBikeOneWorld

The RunRunLive Podcast Episode 221 – Dominic OneBikeOneWorld

Show intro by:

Anne Brennan - http://www.annsrunningcommentary.com/

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to the sleep deprivation podcast where we get up each day and push on beyond the bounds of sanity, stressing our mind, body and soul.

I’ve had a long and interesting week so far and it’s not over yet. It will be a miracle of no small proportions if this podcast sees the light of day!

I went for a long, hot hike from Hopkinton to Boston on Monday, Patriot’s Day. I had to jump on a plane to Toledo on Tuesday where I gave a rousing presentation to a crowd at the University there. I met Eddie Marathon for a couple beers and some good conversation later that night as I stopped in Detroit to sleep.

I flew back to Boston on Wednesday, stopped in at my office to pick up my new iPhone and the medal rack the Maddy’s husband made for me and do a little work.

I turned around and drove back into the airport on Thursday morning to fly to Atlanta for a client meeting. Then a flight back to Boston to my office at the dawning of Friday to do some calls, hopefully put up this cast and cap it all off with a coference call for the Groton Road Race Friday Night.

Makes me tired just writing it down. But God gave us all gifts and mine is the strength of travel.

Besides all that, this is Chris and this is the RunRunLive Podcast and we have a great show for you today, if I get it out. I talk with Dominic from OneBikeOneWorld, who I caught up with as he is cycling around the country. Dominic is an interesting study in minimalist living. His story may open your minds to just what is possible when you decide to do something.

On top of that I’ve got to spin up a race report for you and our friend Anne, who by the way is considering becoming a more frequent dropper of content into our stew pot, has a piece on the joy of running.

What ever it takes folks!

On with the Show!

Audio clips in this episode:

Anne Brennan – http://www.annsrunningcommentary.com/

Liberty Loco Promo - http://resurrectedrunner.blogspot.com/

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:

Boston Marathon 2012

Equipment Check:

Featured Interview:

Dominic - http://onebikeoneworld.com/

Links

Going Slowly - www.goingslowly.com – Tara + Tyler’s page about their adventure. My favourite tour blog. Tyler is a coder so has made an awesome website that I got a lot of inspiration from. They have a gear list which helped me a lot with my choices and also a unique “Behind the scenes” section where they have data from every day of touring. As well as the more obvious distance and elevation gain they also tracked all their spending. Want to know how much they spent on average for a day in Vietnam? No problem. Price of a hotel in Greece? There too. Amazing site.

Crazy Guy on a Bike – www.crazyguyonabike.com – The most popular website for cycle tourists. Choose from over 5,000 journals and articles about trips all over the world and the gear they used. Got a question? It can probably be answered here.

TravellingTwo – www.travellingtwo.com – Page of Friedel and Andrew who record a podcast about bike touring and have a website full of articles and information for cycle tourists. Also authors of The Bike Touring Survival Guide, a very reasonably priced ebook. €5 gets you both the pdf and mobi copy. A must read.

Tired of IT – www.tiredofit.ca – An interesting page of a guy who originally had a similar route planned to me. He’s a good few thousand km ahead of me in to the ride though!

Freewheelin – www.freewheelin.info – We met Seth while we were in eastern WA. He’s on a wonderful journey too.

Adventure Cycling Assocation – www.adventurecycling.org – Want suggestions for good routes in the US with either maps to buy or GPS routes to download? A forum of cyclists that can suggest alternatives? This is the place to go. Helped me a lot when working out where to go.

Thorn Cycles – www.thorncycles.co.uk – The bicycle shop I got my Thorn Raven from. Experts when it comes to Rohloffs and the premier shop in the UK when it comes to touring.

Quick Tip:

Outro:

OK my friends you have taken that long, hot, hike to the end of yetanother RunRunLive Podcast, episode 220 is riding off into the sunset.

Next week we have a interview that I have been waiting for, we talk with mystic pilgrim and barefoooter Sue Kenney who has some sort of empathic aura that swept me off my feet.

When you hear this I should have successfully uploaded the video I took at Boston. Video processing is something that my poor laptop struggles with.

I also finished Meb’s book on kindle this week. It was good, if you are a runner you’ll get it. I had tears in my eyes reading his account of winning the NYC Marathon. But, as a book it tries to do too many things. It’s about running, it’s about an immigrant’s life in America, and it’s about God – all the facets of Meb’s life, Meb’s story, but then for some inexplicable reason they try to shoe horn in random running tips and student talking points like it’s some sort of Sunday School reader.

I’m now halfway through a book on barefoot running. And I’m working through an excellent book of O Henry Prize short stories.

You know, sometimes, when I read through all the stuff I I’m doing I feel like some type ‘A’ nutball. But I’m just me.

Next weekend is the Groton Road Race and I’ll be taking a couple days off for that. I think some of my Mojo-loco friends are swinging by, like Steve and Nic and Dan.

…

You smart folks may have already inferred this, but I’m not going to follow through on an Iron Man this year. For a number of reasons that I may discourse at greater length on in a later post, but primary to those are I just can’t get the swimming where I want, I don’t see how I’m going to find the time and opportunity to bike and swim enough with my travel schedule and it’s obscenely expensive.

Truthfully I could work through all of these challenges if I was passionate about it. Which I’m not. It was mostly a foil to retain fitness and structure while I was injured through the winter months.

Where does that leave me? Well I am not in very good shape, fitness-wise and I need to run a qualifying marathon by September if I want to go back to Boston next year. I think I’d like to go back. 15 is a nice round number, like 250.

I’m thinking hard about spinning up a quality training campaign now if I can keep my injuries in check. The Plantar Fasciitis still hurts but I think I can work through it. I will probably start working in some barefoot running for foot strength and form.

This week I haven’t done any workouts, just ride on planes and eat. That’s not going to work for the long term!

We’ll see.

…

Small kindnesses.

The magnitude of the gift is amplified by the situation of the recipient.

I was hiking on Monday and I overheard two ladies who were hiking in the same direction. One was telling the other about an incident in a race where the spectator support had made a big difference, had made her day.

I don’t remember what it was, whether it was some small morsel of food, a popsicle, or a drink or a kind word – but whatever the spectator gave her was the perfect thing at the critical time that allowed her to push on, to struggle through a rough patch and overcome.

As I listened to the story I thought about how that spectator never knew that they had done this thing to change the outcome of this other person’s day and life.

I’d like you to think about that. As you go through life you have the choice to hand out small kindnesses. (You could also be one of those people who hands out small evils). I’d also likeyou to be aware of the power you have to change other people’s lives with these throw away gestures. These small kindnesses.

It’s a bit awe inspiring and scary if you think about it. You have the power to change someone’s day but with that power you also have the responsibility to be mindful of this power and to be careful about what you leave in your wake as you hike through life.

What I overheard on that long, hot hike was an example of the butterfly’s wing beat causing a small hurricane.

So, my friends, let’s spend today, this week, focusing on how our small kindnesses our positive actions can be largely, hugely, leveraged beyond our scope of knowing to change the lives of other travelers who momentarily cross our path on this great journey.

And as you are doing that I’ll see you out there.

…

You can find creating a wake of destruction, chaos and confusion, with mostly snide and somewhat exotic and occasionally scatological commentary at Twitter, Facebook, DailyMile, YouTube, Google, Tumblr and Pinterest as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

I beseech you to turn on your phone right now-and program in 206-339-7804. This way when you’re out running or driving and listening to me and something particularly interesting pops into your mind you can just hit speed dial and …Leave a message there it sends us an audio file.

I had an emergency this week and ran out of intros – so at the very least read one for me – it’s fun – How to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

The music clips earlier were from the band one shot one kill, and I think they were in French, but with most punk rock I can’t understand the words anyhow. Music to take you out is “She Hot” Which refers to Monday and the wonderfully beautiful female athletes who kept me company at the back of the pack this week. It’s by the Fabulous Hats.

I’ll see you next week – maybe… bahahahahahaahh

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

screeching_weasel-get_off_my_back

Song 2-3

screeching_weasel-outside_of_you

Outro music:

screeching_weasel-veronica_hates_me

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: epi221.mp3
Category:Running -- posted at: 8:06 PM

Fri, 13 April 2012

Episode 220 – Dr. James Stoxen

The RunRunLive Podcast Episode 220 – Dr. James Stoxen

Show intro by:

Tim Porter (Russ’ son) - http://breakfastmiles.blogspot.com/

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to the blue grass of Kentucky podcast, where the grass isn’t really blue, but it is a very comforting shade of green. From the air coming into Lexington much of it looks like a high-end golf course, without greens or sand traps. There is a meandering river that has carved itself into the landscape and you can see the layers of clay rock, the bed of some ancient ocean, on the steep bluffs. But, as you get closer to the city the bucolic scene resolves itself into the usual ordered sacks and rows of suburban sprawl that wraps around all out cities.

But I digress. This is the RunRunLive Podcast. And, for now, this is Chris your host, and we have a great show for you today.

We chat with an interesting dude, Dr. James Stoxen who will enlighten us on many interesting things from his role as doctor to performing artists, including some relevant revelations that may help you with your running, or at least your wiggling.

It’s a long interview so the other segments will probably shrink to fit – good news for you less of me talking.

I continue to recover and run lightly into the 2012 version of the Boston marathon. I have been traveling this week so I got a couple runs in on the road. One in Atlanta that was a struggle and gave me no confidence and another in Lexington KY that was wonderful, and gave me hope.

My goals for Boston are as follows.

1. Finish.

2. Have fun.

3. Try to break 4 hours.

This will be my 14th Boston marathon. It hasn’t always been easy. A full third of them were disasters where I went out too fast ande suffered in the last few miles, swearing I would never race a marathon again. A precious few were marvelous races where I paced from tape to tape like a pro, toughed it out and made myself proud including a marathon PR many years ago. More recently I have discovered the joy of negative splits and had some respectable and enjoyable races. Some of these you and I have shared.

But, this year I just want to survive. I’m working with almost a year off and 6-7 weeks of sketchy training.

Logistically it’s going to be hard because I will be getting passed by thousands of runners. My qualifying time slots me in with the 7:45 pace but I’ll be lucky to turn in 9:00’s. I’m going to have to walk early and often and that is going to make people mad. It would make me mad! Especially in the first few miles when all the rookies impale themselves on the down hills.

But, we’ll manage, as we always do.

On with the Show!

Audio clips in this episode:

Paula Kiger the Big Green Pen with the Courtney’s run blog post.

Blog: www.waytenmom.blogspot.com

FB: https://www.facebook.com/#!/biggreenpen

Twitter: https://twitter.com/#!/biggreenpen

G+: https://plus.google.com/u/0/?tab=wX#111091829470349354760/posts

Liberty Loco Promo - http://resurrectedrunner.blogspot.com/

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:

Guest post by Big Green Pen -

Featured Interview:

About Dr. James Stoxen DC

www.teamdoctorsblog.com

www.teamdoctors.org

How I Got My Wiggle Back (Amazon.com)

http://www.amazon.com/How-Got-My-Wiggle-Back/dp/1118019334

Dr. James Stoxen DC Facebook

Dr.James Stoxen DC Twitter

Dr. James Stoxen, D.C. (Video Bio), owns and operates Team Doctors Chiropractic Treatment and Training Center. Team Doctors is one of the first care centers in the world to combine chiropractic care, therapy, active rehabilitation and strength training for world class athletes in a private rehab training center for competitions.

Dr. Stoxen also provides “on-site” chiropractic care and anti-aging consultation and care to numerous top celebrity entertainers. Read more…

Dr. Stoxen also has an extensive background in sports medicine. In 2008, he was inducted into the prestigiousNational Fitness Hall of Fame. He has been the meet and team chiropractor at many national and world championships. He has personally trained many athletes to win national or world championships. Read more…

Dr. Stoxen is a sought after speaker internationally in the fields of sports medicine, anti-aging medicine and other specialized areas of health. Dr. Stoxen has organized over 1000 live presentations all over the world and has lectured on his treatment and training approaches to doctors and scientists at medical CME / ACME accredited medical conferences around the world. Read more…

He is an avid athlete and at 50 years old, competes in races as a barefoot runner. To read how he discovered the Human Spring Model and approach to examination, treatment, training and progressive prevention of aging and why he is a barefoot athlete read this blog post: Why Barefoot?

He has appeared on numerous television and radio specials and news programs such as on CBS, NBC, ABC, WGN and many cable news programs. Read more…

Quick Tip:

Turkeys?

Outro:

OK my friends you’ve ridden your thoroughbreds, your colts, fillies and studs, to the end of another RunRunLive Podcast, episode 220 is riding off into the sunset.

Next week we chat with this really interesting British dude who just chucked everything and started riding his bike around the world.

I haven’t gotten any applications to take over the podcast hosting duties, so should I assume that it really isn’t that important of an endeavor? We’ll see!

…

Communication article: - Horizontal communication in teams

I read a great article in the Globe this week that talked about some Harvard B school research. The research was on communication in teams – but that gives away the punch line. The actual goal of the research was to find out what were, as I always like to say, ‘the top three things’ or the low-hanging fruit.

They asked the question what are the simplest attributes of successful organizations that anyone can do. What are simple things that make a huge documented difference?

What they found was communication in teams. When teams, or peers are allowed, encouraged and enabled to share their thoughts and ideas the whole organization becomes simply ‘better’.

Humans naturally come together and synergize. When given the opportunity to freely communicate they align with the company’s business goals and get more done and have more impact.

They gave an example of call centers that were engineered for efficiency by having the different workers stagger their break times. This way, theoretically the service level of the call center wouldn’t go down because all the team wouldn’t be on break at the same time.

But, when they changed it so that the people could take break at the same time they communicated more and the centers did better business.

The worst models were the very hierarchical models with the boss communicating down and none of the teams communicating horizontally.

Therefore; it’s perfectly ok to go hang out at the water cooler and chat up your cubical mates. You’ll end up doing business better.

Just don’t gossip about the boss.

And as you’re communicating with your peer for the betterment of the world… those I’ll see you out there.

…

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

Communicate with us-call 206-339-7804. Leave a message there it sends an audio file.

I’m always looking for folks to read the intro – you don’t have to have anything interesting to talk about, just call in and say hi. It’s really low risk and high reward. – How to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Today’s podcast was brought to you by the band Screeching Weasal! I found a treasure trove of their music on Podsafe and this one to take you out is called Veronica Hates Me and it’s 2 minutes and 50 second long so have fun!

I’ll see you next week – maybe… bahahahahahaahh

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

screeching_weasel-get_off_my_back

Song 2-3

screeching_weasel-outside_of_you

Outro music:

screeching_weasel-veronica_hates_me

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: epi220.mp3
Category:Running -- posted at: 1:36 PM

Fri, 6 April 2012

Episode 219 – Brian from Team Triumph

The RunRunLive Podcast Episode 219 – Brian from Team Triumph

Show intro by:

Kit Palmer - http://kitpalmer.wordpress.com

http://twitter.com/kitpalmer

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to the resurrection podcast where we rise like phoenixes from the ashes to climb new mountains and carpe all our diems in a fantastic way.

This is Chris your host and this is episode 219 of the RRL podcast. 219 podcasts comes out to somewhere around 4 and a half years we’ve been going at this. Holy moly!

We have a fun show for you today. I’ve got a chat with Brian who is running an event for Team Triumph, and although I did not get this interview published in time for the event at least we can call attention to Brian and the work he’s doing.

We are going to have some fun today. I have a couple informational pieces and a couple entertaining pieces.

In one of them I’ll detail what I’m looking for in the next host of the RunRunLive podcast. In another I’ll chat about what to consider if you want to drop into the middle of a training plan.

We’ll resurrect a piece that we recorded in august of 2009 called ‘let’s do it’. I wrote this script with a reasonable amount of innuendo but when Megan, the VeganRunningMom performed it, it came out surprisingly steamy.

The other piece is from an XtraNormal video I made, that you can find on my YouTube channel. It’s a fun little site where you can feed in a script and make the computer animated characters act it out. Well, I thought it was funny.

I took last week off from running after my DNF at the ES20 to let my hip and PF calm down a little. Over the next couple weeks I’m just going to run 4 times a week with my dog in the woods. It’s not training per se but it is definitely a deposit in my mental and physical bank account.

I’m still swimming and lifting. I’ve backed off on the biking because that seems to upset the hip. It’s all good. I’m at peace. Buddy needs the work.

On with the Show!

Audio clips in this episode:

“How Beer saved the world” trailer from the Discovery Channel.

Liberty Loco Promo - http://resurrectedrunner.blogspot.com/

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:

“Let’s Do it” performed by Megan the Vegan Running Mom – and some other running friend who I can’t remember because it was 3 years ago.

Story time:

Equipment Check:

Want to host a podcast? - http://www.runrunlive.com/anybody-want-to-host-a-podcast

Featured Interview:

Brian from Team Triumph and his 135 mile run across Wisconsin.

http://www.myteamtriumph.com/

MyTEAM TRIUMPH webpage: www.myteamtriumph-wi.org

My personal fundraising page: http://www.crowdrise.com/promisestokeep/

Hi Chris,

I am responding to your twitter message to me about my charity event, Promises to Keep, benefiting myTEAM TRIUMPH - WI chapter. I will be running 135 non-stop miles from Kenosha WI to Appleton WI. I will be followed by a flag carrying relay of active and retired Veterans from start to finish. We are doing this to honor the 158 WI soldiers who have either been killed or disabled in the recent conflicts in Iraq and Afghanistan.

My goal is raise $10,000. So far, we have some good sponsors including New Balance and GU.

Breakdown of events:

Friday March 16th - Speaking engagement featuring Roy Pirrung and Clarence Hartley

Saturday March 17th - Promises to Keep 135 mile run and flag relay

Sunday March 18th - Fleet Feet Sports Fox Valley will be hosting day long activities (clinics, giveaways, raffles, etc).

When we arrive in Appleton (finishing the 135 miles) - it will kick off a 10k event in which we will push a disabled Veteran in a racing chair.

I would love the opportunity to talk with you about the event and myTEAM Triumph.

Thanks for the time and consideration.

Brian

Quick Tip:

Crashing a training plan - http://www.runrunlive.com/dropping-into-a-training-program

Outro:

OK my long suffering friends you have patiently endured or enjoyed another RunRunLive Podcast, episode 219 is now passing beyond the veil.

Next week we’ve got a long interview with Dr. Stoxen who has been making a lot of noise recently on his spring theory of running. We talk about the Wiggles too. Do you know who the Wiggles are?

I’ve been going through an abnormal stretch of non-travel at work that thankfully will be coming to an end soon. It’s going to get busy again for me. I’ve got Boston coming up on the 16th my number is 10181. I’m not wearing a watch and will enjoy myself.

I’ll make up a mnemonic for you to remember my bib number. Ready? OK, I want you to picture the Roman numeral X as in X marks the spot or X-ray. Got it. X marks the spot in Boston.

Great next I want you to remember that the legal age for voting, military service and adulthood in Boston is 18 years old. Got it? 18 is the legal age.

Finally I want you to picture one of those big foam fingers they wave at ball-games and shout “We’re number one!” Got it?

OK Repeat after me. “X marks the spot…18 is legal…we’re number one” What’s my bib number? 10-18-1.

Aren’t mnemonics fun?

…

I got a number of emails from last week’s show. Thanks for that. One of them was from Peter Herridge from the Spikes podcast. You can tell he’s an empathic individual and sensed something was a bit dissipated in my energy last week.

He reminded me of a great way to figure out what to do. He said to look at your life as if you are at your own memorial service. What would you want people to say? What would the stories be that you would want to be told about you to describe who you were and what you did.

Tony Robbins calls this the Rocking Chair test. Meaning as you sit in your old age in the rocking chair and look back on your life, what do you want to see?

Do you want to see blandness and regret? Or do you want to see great struggles, great triumphs and great defeats? The stuff of life. The challenges of life that you were not afraid to take on.

One of the things I had to teach myself later in life, and I hope you can teach yourself is that we can do anything, we can be anything and we are not afraid.

Take a tip form Peter and Tony in assessing your plans. What stories do you want to be told at your memorial service? How do you want to be remembered? Because you still have time to write those stories. And write them well.

And as you’re writing those I’ll see you out there.

…

You can find me doing what I do at Twitter, Facebook, DailyMile, YouTube, Google, Tumblr and Pinterest as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Share your story with us-call 206-339-7804. Leave a message there it sends an audio file.

Do us all a favor and call in an intro – don’t hide your light under a basket, call in and introduce yourself to us – how to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here’s a great song to lift your spirits and take you out called appropriately ‘rolling with the punches’ by Lame Duck. It’s about 2 minutes long so you can release your inhibitions and runs free with a little 2 minute surge.

See ya.

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.

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.

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

furious_dudes-operation

Song 2-3

submerse-operation

Outro music:

lame_duck-rolling_with_the_punches

Outro Artists Bio:

Bio:

Lame Duck was formed at the end of 2003 by the current members: Antti (guitar/vocals), Mika (bass) & Pete (drums). The band has released two EPs: 'Bad Hair Life'(2004) & 'Chaos Theory'(2006). So far Lame Duck has played a few dozen shows and their music can be heard on some skate/snowboarding films.

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: epi219.mp3
Category:Running -- posted at: 3:14 PM

Fri, 30 March 2012

Episode 218 – Rodney the Barefoot Triathlete

The RunRunLive Podcast Episode 218 – Rodney the Barefoot Triathlete

Show intro by:

Sandra – http:www.SimplyBikBlog.com - Just saw your comment on my post and I thought I'd reply with those links you asked for. That would be me in the post on running. I love running and it's been so good to finally get back into a regular routine with it since having a baby. I used to run halfs and have run two fulls (so I'm nowhere near the runner you are or some of the guests you interview) but I do love it and have loved listening to your podcast and your interviews on so many long runs pre-baby.

I'm excited to be a part of the show by doing the intro! You can send listeners to my blog:http://simplybikeblog.com (Simply Bike) and they can also find me on Twitter @SimplyBike.

I've written about running while pregnant and I now will continue to document the journey back to running with a baby in tow. I credit running with keeping me sane through grad school and I have no doubt that it will keep me happy and sane through motherhood now. :)

Best,

Sandra

RunRunLive – Podcast Intro

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

Intro:

Hello Folks, my friends, and welcome to the RunRunLive Podcast episode 218. Thanks for showing up again. We’ve been through a lot together haven’t we?

This is Chris your host. We’ve got a interesting show for you today. Our chat is with community member Rodney who is known to his friends as the ‘barefoot triathlete’. He’s been through some transformations in his life and we’ll share those, with you, today.

I’ve got news. It’s up to you whether it’s good news or bad news, that construct is really outside my abilities right now.

I tried to race the Eastern States 20 Miler on Sunday and learned a lot. Surely you all saw this coming? Why didn’t someone stop me? Is it fascinating like craning your neck at a car crash on the highway?

Drama, drama, drama. You know, I don’t want this show to be about me, I want it to be about you. But, I guess I owe you an explanation and maybe you can learn from it because, apparently I am beyond learning!

When we talked last week I had pushed through 3-4 weeks of cramming training, in an attempt to put myself in a position to race Boston. I think you heard in my voice some concern that I knew I was in the over-training red zone.

Well I came out of my last long run with something pulled in my hip, or more likely an angry tendon near the piriformis muscle. In layman’s terms this is the ‘wallet pain’ muscle. It is a classic overuse injury.

I didn’t run all of last week going into the race. I’ll give you a race report to tell you how it turned out, but we can safely say I’m on to plans C and D at this point!

See? Now that’s how you build dramatic tension with a tease…

On with the show!

Audio clips in this episode:

Excerpt from The Triathlon Podcast #098 - running excerpt – Coach Jeff

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:

ES20 Race Report…http://www.runrunlive.com/2012-es20-race-regurgitation

Equipment Check:

Featured Interview:

Rodney The “Barefoot Triathlete” (From fat to fit) http://barefoottriathlete.ca/2010/01/01/ripple-effect-2009-year-in-review/

Previously Fat Guy, aka PFG, is something I proudly call myself now.

My name is Rodney and after losing 80 lbs in 15 months and then completing my first 70.3 Ironman I want to share my story and hopefully inspire you.

I was always an athletic kid and spent my youth skiing and mountain biking and being competitive, racing in both sports. I ski raced across Canada and the US as a member of the Manitoba Alpine Ski Team and raced in a few mountain bike series including the Canada Cup.

Quick Tip:

Bike Tips… http://www.runrunlive.com/bike-questions-101

Outro:

Ok my friends we have arrived at the end of yet another RunRunLive Podcast – Episode 218 in the can.

Next week we we’ve got Brian who’s running for great cause. And we’ve got a number of really good interviews queued up over the coming weeks.

I had a bit of an epiphany this morning on my ride to work. I’m thinking 250 episodes is a good place to stop. I’m not saying I will or I won’t I’m just saying that if you’d like to be the next host of the RunRunLive podcast I’ll move up to executive producer and provide you with all the tools to be successful. If you’re looking for a challenge, or maybe a little personal growth shoot me an email.

I’ve got 2 weeks now until Boston and I’m just going to try to get to the starting line. I have no scheduled races or plans after that. I’ve got to think about what I want to do, what matters to me and what aligns with my purpose?

Any life coaches out there want to give me a couple sessions?

Here’s a blog post I did this week that is a bit of a business post.

…

Urgency and economic cycle.

It has become trendy to phrases like “especially in the current economy” to everything from marketing to whitepapers. This baffles me because aren’t we always in a ‘current economy’ of some sort?

What they are most likely trying to do is to highjack some of the inherent urgency that macroeconomic news creates. The ‘bad economy’ bogey man is one of the best advertised products since the pet rock. It gets a lot of free press.

As a manager and leader through quite a few economic I have seen this cycle many times. One of the things I find myself spending energy on is ensuring people that the world is not coming to an end, the sky is not falling and the sun will rise tomorrow.

When the business world gets the ‘bad economy’ flu they become very risk adverse and start make decisions based on the perceived urgency. Some of these decisions are knee jerk reactions to slash costs like laying off employees and slashing inventory. Ironically these are the same decisions they were unable to manage well during the good time. The question becomes how much of the urgency is real and how much is a smoke screen for ineptitude?

The Mid-Packer’s Guide to the Galaxy now available on Kindle!

http://www.amazon.com/Mid-Packers-Guide-Galaxy-ebook/dp/B006R1T4VM/ref=pd_sim_kstore_2?ie=UTF8&m=AG56TWVU5XWC2

The best companies, like the best people thrive in tough times and good times. This is because they are innately sure of themselves and their mission. They have a cultural, management and leadership bedrock that allows them to shrug off the chirping of the evening news. They don’t lose faith because they are self confident.

This self confidence allows these people and these companies to ignore the ‘fight or flight’ responses and execute with a managed urgency.

And that is my real point. How do you create within yourself and your company a managed urgency; an urgency that is not a desperation imposed by external forces. How do you build a team that brings an internal urgency to work each day because they have the confidence in your leadership, your company, your products and themselves?

You can read all the whitepapers on ‘7 best strategies in a down economy’ but the solution is intimately within your grasp independent of macro-economic forces. Urgency is a great change agent but can only truly and consistently leveraged when baked into the culture of your organization.

As an individual you can’t fix the economy. But you can stay the course, have confidence in yourself and be a leader, because, in my experience, the sun is going to rise tomorrow, and we have work to do.

Email me at cyktrussell at Gmail dot com

…

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

Mile Daily Mile account is horribly over-subscribed, so don’t be offended if I don’t follow you back, they won’t let me.

Share your creativity with us-call 206-339-7804. Leave a message there it sends an audio file.

A super way to start your creativity practice is to call in an intro – Sue Kenny told me she pickedup 1700 additional facebook hits from reading the intro on the show – how to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

You folks know how to find me online. So let’s just relax, and take a deep breath. Remember how good it is to be alive. Here’s to life 2.0.

I’ll see you out there.

Music to take you out is a Fun folksy number called Garage Sailin by the relics_jetboat

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

betty_and_the_werewolves-tu_veux_jouer

Song 2-3

betty_and_the_werewolves-werewolves

Outro music:

relics_jetboat-garage_sailin

Outro Artists Bio:

Bio:

Relic's Jetboat are a modern folk band, this isn't about acoustic guitars in the coffee shop, it's songs about modern folk and the events or stories around us. They bring a party band attitude to their songs about Garage Sailin', Gordon Downie, Ogopogo and The Beachcombers, the songs cross genres

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: epi218.mp3
Category:general -- posted at: 3:13 PM

Fri, 23 March 2012

Episode 217 – Shawn’s Anomaly

The RunRunLive Podcast Episode 217 – Shawn’s Anomaly

Show intro by:

Torben - Hey Chris - iswww.facebook.com/torbenisawesome.

Just wanted to drop an intro for your show and thank you for producing such a cool, yet informative show. I was never a fan of running with music, so switched early on to just enjoy audiobooks and podcast on my runs. I found yours a few months ago and found it both informative and entertaining. Keep up the good work.

Enjoy your day and keep running strong!

Venlig Hilsen/Best Regards

Torben Jensen.

National Support Team Communications Manager in AIESEC Denmark 11/12.

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to the St. Paddy’s Day podcast where I could tell you about my mum Margaret Mary Connors or my Nanna Margaret Mary Devine who smuggled a bottle of Irish and a smoked ham through Ellis Island under her coat on her way to the textile mills of Lowell Massachusetts from County Kerry.

Whenever someone does something crazy in Lake Wobegone Garrison Keillor says it’s because they have a little bit of the Irish in them.

But, Jesus, Mary and Joseph, this is the RunRunLive Podcast and this is Chris your host and we have a great show for you this week. I have a talk with Matt from Houston who has had his life transformed and has in turn transformed his life through the unexpected and unusual challenges of his son Shawn. Powerful stuff.

It’s a great example of how he wrote his own story and did so in the face of some personal adversity.

Don’t you love Torben’s website name “Torbenisawesome” – that’s a excellent example of writing your own story! And a positive one at that!

Today we have a quick tip on stretching and I talked our friend the ZenRunner into recording a bit on what Tabatta is. I just thought Tabatta was some ill-tempered Eastern-European woman who liked to hurt people – but it turns out it’s a work out technique…with science behind it, who knew?

My training is going ok. I pushed through my planned overload the end of last week knocking off a good strong set of 10 X 800 down at the track with Buddy on Thursday.

Buddy has figured out what I’m doing, which is 3 laps, 2 hard and one recovery. So he runs the first lap with me, sits out the second one and then runs the cool down with me. He’s a funny old dog.

I’ve definitely been feeling over-trained. I was a leery of the long run scheduled for Sunday. I got through it but I struggled and I got some tendonitis in my hip. I’ve been hobbling around this week. I thought I’d get in the pool, but the pool at the club had a leak! It was closed this week! I’m basically taking the week off to recover. Hopefully my hip will clear up by Sunday for the Easter States 20 miler.

What I want to do is to go out and run a nice steady 8:00 pace overall. If I can finish sub-8 without power failure – that’s a good sign for Boston. It’s still a long shot but I’ll keep doing what I can to show up with a chance.

This Saturday I burned the brush pile in my yard. We are allowed to burn in New England. I had an enormous pile. I had scheduled all day for this because they like you to stay around when you have a fire going. They only let you burn from 10 – 4:00. But I had constructed my pyre so expertly all the brush was gone in a true blaze of glory in 45 minutes.

I’m a member of a group in LinkedIn called “Executive Athletes”. Someone started a ‘who’s going to be running Boston’ topic and I, being full of myself said I’m running and I’m bib# 10181. The subsequent comments all have lower bib #’s. On my best day I’m still a mid-packer.

Had our last Groton Road Race meeting last night. We lost a sponsor for one of our races if anyone is interested. It’s April 29th and you can find more info at GrotonRoadRace.com

It’s spring time in New England. – On with the Show.

Audio clips in this episode:

Excerpt from the Scientific American Podcast - sa_60sh_podcast_120306-exceprt

Tabatta question answered by Zen Runner. http://www.facebook.com/SlowRunnersClub

Liberty Loco Promo - http://resurrectedrunner.blogspot.com/

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:

Featured Interview:

Matt from Shawn’s Anomaly - http://www.shawnsanomaly.org/

My Story

My name is Matthew. In June of 2009 my wife and I were blessed with our son Shawn. He was born with several urological conditions including a multicystic dysplastic kidney and then diagnosed with a paten urachus. He had to have surgery at 10 days old to correct the leaking out of his belly button. During that surgery the doctors noticed something so rare that they had ever seen it before. Shawn was born with and unprecedented 2nd urethra (I coined it “Shawn’s Urethra” after my son since there has never been a documented case) where his urethra split near the prostate and exited near his anus. Imagine hearing the doctors tell you about the condition that your son had and knowing that even in the modern day of medicine, the doctors did not know how to help your child.

Since there was very little information about the condition, the doctors needed time to determine how to repair the condition. At 7 months old Shawn's went in to have an unprecedented surgery to repair the condition. At that time they also removed the cysts where his kidney should have formed. At 14 months old he underwent his 3rd surgery to repair another common condition to urological problems, a tethered spine.

When my son first was born, there were so many things that were going through my head. How am I going to be as a dad? How am I going to put him through college? How long will I get to enjoy being around him before I die? All of those questions were very trying on me, but the one that concerned me the most was the last one.

I was 33 years old and had a pretty comfortable life…at least I thought I did. Most of my activities were watching college football and sitting at my desk behind the computer all day.

At the first of the year 2010, the company I work for, Western States Fire Protection in Houston, opened up a fully equipped gym in the office, and I had a bright idea. I knew that now I could not use the, “I am too busy at work to go to the gym,” excuse anymore. I started counting my calories and developed weight training program in February just to bulk up a little and lose the excess baggage that I was carrying around. After a few weeks I noticed that I was losing minimal weight. I knew that I had to introduce some cardio exercise to my program, so I stopped by the nearest athletic store to pick up a pair of running shoes, and I went the popular running park to start my cardio training. After running about 500 yards, walking the remainder of the way, and recovering for the next 3 days, I nearly gave up. Before I did, I started to think about my son and all of what he went through and how he never gave up, so I knew I could not either. As week after week went by with me improving my run distances and losing weight, I started to see the change in my body, and I liked it.

After finishing my first 5K and riding high on the emotion, I was sitting in the back yard and talking to my wife and friend Haley about what was next. I was pretty much joking with when I told them, "Maybe I should complete the Ironman!" After all, since I was a kid, I had watched the Ironman on TV and pretty much determine that it was impossible to achieve for a regular person like me, but my son had showed me that anything is possible with perseverance, resilience, and taking life one day at a time. The joke became a challenge that spring day...

My first goal along the journey was to compete in a sprint triathlon. My workouts went from being 3 days a week to 6 days a week that included biking, swimming, running, and weight training. As I went through the weeks, I really started to see a dramatic change in my body and state of mind. I was becoming more productive at work, I had more energy when I came home to play with my son, and the pounds kept dropping off. I was truly becoming an athlete and was working on being in the best shape of my life.

As I reached the starting line on that early August morning, I started to realize how far I had come. I went from being a couch potato to a triathlete in about 6 months. The gun sounded, and I was hitting the water. I can’t remember much about that day except hearing the sound of cowbells and people cheering us on. Everything else was pretty much a blur until I got to the finish line. As I made the final corner, I reached in the back of my jersey and pulled out one of my son’s pacifier and put it in my mouth. This was my tribute to him, since he was still recovering from his 3rd surgery. He was truly the inspiration to me changing my life.

We hope that Shawn's surgeries are over. We feel so blessed to have had such a great support group around us of family and friends, great medical coverage that paid for all of the expensive surgeries, and living so close to the greatest medical centers in the world. Unfortunately, so many families and children are not as fortunate as we are, and we wanted to know how we could help. I am not a rich man, so I can’t donate a lot of money to some research project, so we decided to use our journey to raise awareness and money to help others.

Quick Tip:

Injury Recovery: On totems and Fear - http://www.runrunlive.com/injury-recovery-on-totems-and-fear

Outro:

Ok my Irish friends you have worn the green to the end of yet another RunRunLive Podcast – Episode 217 in the can.

Next week we chat with Rodney, one of our community members, known as the ‘barefoot triathlete’ – he turned his life around in 2009, dropping 60+ pounds and is currently gearing up for an IronMan. The hits just keep on coming!

This weekend for me is the Eastern States 20 Miler, and like I said, I’m going to use it as a pacing experiment and see how I do. Hopefully my hip will heal up by then. As of the release date of this show I’m 3 weeks and three days out from Boston. If you’re listening to this at a later date and already know how I did don’t tell me, I want to be surprised.

Sorry the last couple shows have been over 50 minutes long – I’ll try to do a better job of editing. Think of it as a bonus.

…

I work with a lot of technical people, really smart engineers and product people. One of the challenges I have is getting them to step away from the trees and see the forest. They see beauty and art in the science and the math and the functionality, but they have a hard time explaining it to a lay audience.

You should understand that no matter how technical the topic is people still want to be told a story. Whether you’re a doctor or a lawyer or an engineer you need t set aside all the stuff you know, put yourself in the other person’s, the audiences shoes and tell them a story.

What I’ll do is I’ll make them put away all the existing powerpoints and material they have and start with a blank white board. I’ll make them do a story board. Just like you would for a movie or a pitch. Then once they have the flow and the story we can start loading the facts and figures back in, where appropriate to support the story.

Business clients will tell you “don’t give me any of that soft stuff – just tell me the facts about how you support my requirements!” “If you come in here and waste my time with a bunch of fluff we’ll throw you out!”

But, you know what happens? If you go and tell a compelling story, about them, in their words using their fears and emotions – they’ll tell you it was the best presentation they have ever seen.

You may say, “hey Chris, it’s easy for you, you’re creative.” How do you become creative? Chris how do YOU find inspiration to create so much content? I’ll tell you what the secret is. Creativity is work ethic. No famous artist got famous by sitting around and thinking about their art. The more you do the more creative you are. It’s like any other muscle, use it and it gets stronger.

“But Chris, I sit down with a blank piece of paper and nothing comes into my head.” Pirsig tells the story about how when he asked students to write an essay, they could not, they couldn’t think of what to write. But, when he then told them to write about one side of a coin they got started and couldn’t stop.

Creativity is not a spark. Creativity is movement. Start and it will flow. Sometimes, and you can hear this in our show. I’ll just start writing random words, almost poetry, until the thoughts and phrases crystallize.

“But Chris I only have so much creativity. I don’t want to waste it doing this stuff, I want to save it for work…” Creativity follows the theory of abundance not the theory of scarcity. The extra creative work that I cram into my life makes the creative work I do at work that much better and more effective. The more you do, the more capacity you have. To be creative, to make your art.

No one has the right to judge your art. Go ahead and flex your creativity muscles. There is no risk. Have some fun. Be your own creative spark. And I’ll see you out there.

…

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

Mile Daily Mile account is horribly over-subscribed, so don’t be offended if I don’t follow you back, they won’t let me.

Share your creativity with us-call 206-339-7804. Leave a message there it sends an audio file.

Music to take you out is a 2:40ish peppy punky number called Dictator by the Cycanide Pills. I know I’m punk rock heavy but it make my old heart beat.

Be safe. Run strong. 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

david_parker-six_eights_blue

Song 2-3

channel_eight-suffocating

Outro music:

cyanide_pills-dictator

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: epi217.mp3
Category:podcasts -- posted at: 1:12 PM

Fri, 16 March 2012

Episode 216 – Annie from Train2Race

The RunRunLive Podcast Episode 216 – Annie from Train2Race

Show intro by:

Norm - http://theruminativerunner.blogspot.com/

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to the Cajun podcast where we spend long nights of bacchanalia in the French Quarter grooving to Zydeco and Mississippi blues. Well, I really don’t drink and can’t stay up too late anymore, and even though I did spend the weekend in New Orleans Louisiana, this is still the RunRunLive Podcast and this is Chris your host and we have a jam-packed great show for you today.

In our show today we have a chat with Annie, one of the enthusiastic coaches at Train2Race. She is one of those people who has managed to make a business out of the endurance life and offers practical tips that I think you’ll find useful in your own endeavors.

We also answer a question on the mental aspect of injury recovery, have a plug from a new Mojo-loco race in the UK and a new parody song from our friend Colin the Resurrected Runner.

This is Episode 216 for those of you keeping track. Through the scientific miracle of podcast temporal distortion you may be listening to this on Mars in the year 2520, but here in my world it’s the second week of March and spring is approaching. It’s been quite warm up here in New England, the frogs are out at night and I’ve been able to take Fuji-san my old steel bike out on the roads without undo discomfiture.

I flew down to New Orleans with my wife for the weekend. We ate too much good food and did some exploring. I missed a couple workouts because I didn’t want my hobby to intrude too much. I did get out early Sunday morning and ran down St. Charles St. to the Mississippi River and ran the levee trail for a total of 2 hours and 17 minutes.

We were staying on the edge of the French quarter and if you’re familiar with New Orleans St. Charles is the trolley line that runs west. It’s a trolley line frozen in time from the early 1900’s, above ground and trundling along laconically through a neighborhood of Greek revival houses along a long, straight, flat grassy way.

You can run on the grass in the trolley tracks, you just have to pay attention to which way you are running and which direction the trolleys are coming from. When they approach you move aside. It is really quite pretty.

The run itself was a bit of a tester. It always is when you’re out of town, away from your own routine. I was wrecked all day from the running and all the walking around we did.

The heel is sore but doing ok. My Achilles are tight as is the whole chain up the back of my legs. I had a tough run Tuesday. It was supposed to be a 12 mile step up run but it just turned into a survival run because my legs were tight and it was pretty hot out. I’ve got the classic symptoms of over-trained legs – dead, tired and no pop – but I’ve got to tough it out through this cycle in order to give myself a shot at Boston.

I’ve got two more big runs this week to push through. I’ve got a full Yasso session tonight down at the track where I will do 10 800’s at a 3:20ish goal time. Then on Sunday I’ll go out for another 2 and a half hour push run. Then I think we’ll back off a little next week capping it off with a 20 mile race on the 25th which will be the peak of my training for Boston on the 16th.

I’ve also started a new diet this week based partly on some advice from Jake the Maine Tri Guy. I’m not eating after 6:00 at night. I’m a classic night binge eater so I want to remove those calories and also give my body a chance to burn more during the night. As of this morning I’m down to 190. I need to get close to 180 for the marathon.

Thanks for all your support – keep sending those questions in – On with the Show.

Audio clips in this episode:

Question from Jeff about mentally recovering from injuries.

New song from Colin – “Shoe Rotation”

Liberty Loco Promo - http://resurrectedrunner.blogspot.com/

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:

Cajun Run -

Equipment Check:

Featured Interview:

Train2Race Triathlon Training

Our Philosophy

Our goal at Train2Race, LLC is to provide affordable training for our clients to succeed in the sports of running and triathlons. Through a personalized coaching plan specific to your needs and goals, we help you maximize your racing experience while educating you on the fundamentals of fitness. We believe that a well-balanced combination of physical training, nutrition, and drive will enable you to utilize running and triathlons to obtain many physical, mental, and emotional benefits. We strive to help you in your athletic accomplishments – racing farther and/or faster than you ever have before.

Annie

Annie began her athletic career as a Division I volleyball player where she discovered the life-changing effect athletics can have on a person. She started her professional career in athletics coaching successful volleyball teams at both the high school and club levels. She also worked as a certified swim instructor through the Red Cross.

While attending graduate school in Boston, she was captivated by the sport of running while assisting a charity in raising funds through the Boston Marathon, and she has been an avid participant in endurance sports ever since. She competes in both road and trail racing for triathlons and running events (from 5k's to marathons), and is also highly involved in the community promoting endurance sports. She worked for Nike as a run pace leader, mentor, and race promotional assistant in Santa Monica, California, and also raced with the Los Angeles Triathlon Club. She is a board member for Girls on The Run - an organization which promotes running as a vehicle for self-esteem for girls in grades 3-8. She is also a race director for the New Balance Girls on The Run of Dane County 5k. She is a certified professional through the American Council on Exercise (ACE), and teaches weekly running and group fitness classes. She has trained many runners and triathletes throughout the country–coaching all levels and abilities from first time runners to participants (finishers!) in Ironman competitions–and has been instrumental in helping them reach their performance goals. Annie received her Bachelors Degree from the University of Wisconsin, and her Masters Degree from Boston University.

Contact her at Annie@train2race.com

Quick Tip:

Injury Recovery: On totems and Fear - http://www.runrunlive.com/injury-recovery-on-totems-and-fear

Outro:

- Border collie in T-Storm

Ok my sweet Cajun-cohorts you have taken the tram line and gator-wrestled to the end of yet another RunRunLive Podcast – Episode 216 in the can.

Next week we have an inspiring chat with a fellow runner who has had his life transformed through the struggles of his son and used running to make this challenge worthwhile. Something about our community leads us to turn challenges into transformative energy.

On my calendar I have a couple more weeks of training before Boston. I’m signed up to race the Eastern States 20 miler – one of my old favorites. This is a great course to test out your pacing strategies and that’s what I’ll be doing. My key to Boston is to be able to run negative splits and on my limited training I have to find a strategy to get to Heartbreak Hill, 20 miles in and be able to push it home.

On April 29th we’ve got the 21st edition of the Groton Road race in Groton Mass and you’re all welcome to come along and say ‘hi’. I’m going to join an episode of the Runner’s Roundtable podcast next week to talk about ‘Good Races Gone Bad”.

I’m still training for an IronMan in June and will have to pivot my training coming out of Boston to get ready for that. With the weather getting nicer I can get outside on the bike and get to the open water for some swims and that will make training more enjoyable.

…

Let me tell you a couple stories about my trip to New Orleans.

The first one is from the river boat dinner cruise we took Saturday night. It was one of those old steam engine rear-wheel paddle boats that took you out and down the Mississippi from New Orleans for a couple hours.

I went into the bar to get a couple drinks for my wife and I. I looked down and picked up a crumpled $20 bill off the floor. It was small room, so I held up the $20 and announced, “since I’m an honest guy…anyone lose $20?” I didn’t get any takers, so I gave it to the bartender with the thought that someone might come looking for it and if not she could keep it as a tip.

I had some small conversations with the folks standing in line while I waited. I said things like “Anyone would do that same thing…” to which the general sentiment was that most people wouldn’t. When I got my drinks and went to pay, the bartendress gave them to me for free. Karma.

The second story – is that apparently there was a college basketball tournament in town this weekend. And apparently Kentucky is the only basketball team with fans because the entire city was full of Kentucky fans all wearing their Kentucky, shirts and hats and jackets. Whole families, grandparents, kids…the works.

I’ll be honest with you I don’t follow college basketball and having these fans EVERYWHERE was not annoying but it was a bit tiring. They weren’t causing any trouble or anything, you just couldn’t get away from them.

I burned frequent flyer points to stay in the Pierre Marquette Renaissance on the edge of the French quarter and we were given I nice corner room on the 19th floor, the concierge floor because of my travel status with Marriott.

The thing with the concierge level is that you need a special room key to get the elevator to go there. My wife and I would come back from an outing get into the elevator with a crowd of weekend basketball fans. Everyone would start calling out floors or pushing buttons and I would have to move to the front and insert my ‘special’ key card to the top floor.

The funny part was all the strange looks we’d get. We weren’t just random tourists anymore; we were some sort of visiting dignitaries. My wife got a kick out of that. If someone asked me about it I’d get all serious and say I couldn’t tell them, it was a State secret.

It was also college spring break so there were random pods of college kids wandering around. Knowing New Orleans and being the parent of college ages kids I’m not sure that’s a trip I’d let go unsupervised.

It’s an interesting city with great history and architecture and culture. There’s much more to it than getting hammered on Bourbon Street. If you’re a runner it’s a great city to explore on foot. I hope you’re not disappointed that I have no ‘lost weekend’ story to share.

Sometimes it’s ok just to relax and be a tourist.

One of the things I see in my competitive running friends is that we feel like we have to be amazing every time we do something. We hold ourselves to the highest bar we have ever set.

You don’t have to be amazing every time. You have my permission to have fun, relax and be average every once in a while.

And as you are working on that I’ll see you out there.

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

Share your Cajun thoughts with us- 206-339-7804. Leave a message there it sends an audio file.

Call in a show intro and tell us about your favorite tourist story – how to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Music tonight is from the famous punk rock band the dead_kennedys and it’s called moon_over_marin… It’s about 3 minutes and 40 seconds long – so perfect for a little high tempo fartlek – Run lightly – feel the springs in your legs - 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

blue_stew-la_fayette_cajun

Song 2-3

dc_sills-cajun_blood

Outro music:

dead_kennedys-moon_over_marin

Outro Artists Bio:

Bio:

Milking The Sacred Cow is the 2nd collection of greatest hits from legendary San Francisco punks who have sold over two million albums since forming in 1978. Includes "Holiday In Cambodia," "California Uber Alles," "Kill The Poor," and two unreleased live tracks.

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: epi216.mp3
Category:Running -- posted at: 1:55 PM

Fri, 9 March 2012

Episode 215 – Rodger from FinKraft Racing

The RunRunLive Podcast Episode 215 – Rodger from FinKraft Racing

Show intro by:

Dr. Sarb Johal @sarb on Twitter

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to the treadmill indiscretion podcast where I make strange grunting noises while trying to complete Coach’s tempo workouts in the gym. No, not really, this is the RunRunLive podcast and I am Chris, your host and I do make funny noises sometimes. Especially when you’ve got the headphones in and sort of lose yourself in the act.

I was running last night doing a monster hour-and-a-half step up run in the gym. There were two women having a conversation while they ran next to me, (how do you do that without falling off the treadmill ladies?) I was struggling a little and felt I was slipping off the back so I gave it a little goose of effort and emanated this strange little creepy grunt that apparently was pretty loud because they turned to look at me like who’s this strange dude?

When you’re on the treadmill for an hour and a half you see a lot of people come and go. There’s this one lady who props up a book and reads as she runs – well she was more walk than run but still an amazing act of multi-tasking.

I had my Garmin Heart Rate strap on so I could give coach my heart rate read out as I stepped up through the work out. We were experiencing a cold snap and I think that dried out the air because I could not get my heart rate to make sense. It spiked and would not go below zone 5. This isn’t right, because on a normal day I’m going to coughing up a lung and part of my large intestine from the effort of running in zone 5. I wasn’t working that hard.

After 20 or 30 minutes of waiting for it to normalize I just took of the strap and the watch – it was bothering me and since this was a pace targeted workout, not an HR targeted workout it wasn’t worth wasting my attention on it.

This is one of Coach’s core tempo workouts – the long step up run. It simulates race conditions and teaches your body to close. You start out 3 miles easy, 3 miles normal and then accelerate through the last 5 miles at race pace and faster.

I had my BlackBerry with me and was listening to podcasts but I kept catching the cord and pulling it out so I ditched the BB too. I briefly plugged into the console and listened to the TV for awhile, but then I just tossed it all and ran naked, focusing on the workout.

The naked running guys say that you should run without any distractions so you can listen to your body. I agree with this sentiment, it’s just that most of the time my body is saying AHHHHHHHH! Stop! So – distraction is good.

It’s interesting to me that the faster the pace gets the more comfortable I feel. In a sense the faster pace is an easier and more fluid mechanic – it just flows easier – it forces you to open up your stride and relax into the workout.

This is an interesting point as well – when you listen to the elite runners they will tell you that they still have pain, they just learn to befriend the pain. Your body is screaming pain signals at you to stop! And what happens if you don’t stop? Usually nothing bad.

Did I mention we have a great show for you today? We have a really cool chat with Roger the flying Fin from FinKraft sports. He’s an elite mountain and cross rider who had the great misfortune of breaking his back in a crash in the Hampshire 100 I rode last summer.

If you folks have never ridden a mountain bike, you should. It’s a blast. Get some training first because it is definitely different, but it’s a killer workout and when you do it right it’s a beautiful dance of speed and power – and a great way to explore.

I also have a piece on the relationship between weight and race times and an exploration of what we mean when we say “training effect”.

Hope you all are doing well – On with the Show.

Audio clips in this episode:

Sample from Dirtdawg’s podcast -> Ep. 110 - Hell on Two Wheels

Hey Chris,

Great podcast!

I recently created a new Runner's Log iPhone / iPad app that would probably be of interest to you (as well as your listeners). It makes it easy to track your running sessions, mileage on your shoes, etc.

You can also check out the app in iTunes via this link:

http://itunes.apple.com/us/app/runners-log/id500565287?ls=1&mt=8

Enjoy!

- Mike Fikes

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:

The blog comment skit…

Story time:

Equipment Check:

The Training effect - http://www.runrunlive.com/the-training-effect

Featured Interview:

Rodger from FinKraft. I raced the Hampshire 100 mountain bike ultra where Rodger too a bad spill and broke his back this year. I got him on for an interesting talk about the wonderful world of elite bike racing.

Roger@FinKraft

www.finkraftcoaching.com

www.finkraftcoaching.blogspot.com

Quick Tip:

Does weight loss make my race times faster? - http://www.runrunlive.com/weight-loss-and-running

Outro:

Ok my sweet and humble friends you have made strange, little, guttural, grunting noises to the end of yet another RunRunLive Podcast – Episode 215 in the can.

Next week we have a great chat with Annie owner of Train2Race triathlon coaching. I guess I should start doing more pieces on triathlon stuff, but I’m not sure I’m super qualified to deal with that minutiae – I love my swim, bike and run but there’s so much noise around the sport that I’m not really invested in. You tell me. You want to hear about it?

The training has been going fairly well. I’m not super strong but I’m getting through it. If the stars align I should be able to give a good effort at Boston. I need to get some longer road runs in at race pace. I’ve been doing my long runs in the woods just because I need the strength and the base and I don’t want to get re-injured.

I also like being able to take Buddy with me. We were out last Sunday for 2 hours in the wet snow. It’s hard work and you don’t go very fast but it’s great for strength.

We met some nice people on the trails. Buddy nipped one lady in the ass. I ask people “Are you afraid of dogs? Are you ok with the dog?” and if they look hesitant I leash Buddy up close. But these people said “No, we like dogs.” Then the lady acts all scared and if you act scared Buddy is going to nip you in the ass.

According to the EatSmart scale I’ve been running around 194 pounds. This 10 pounds heavier than my typical marathon race weight. But it’s strange because I don’t feel heavy. I think all the cross training has caused me to gain some muscle. I should be able to strip it off by skipping a couple meals as the race approaches.

I had a great swim this week. At one point I was doing 100 meter repeats, which is 4 lenghts in the pool. I was sharing a lane with a guy. I’d wait for him to be at the opposite side before I started my interval and I’d catch him and pass him on the 4th length. It was cool. I feel really strong. When you get the stroke right you can really feel the torque from your core as you move through the water.

…

I hope this routine of my life adds some learning, some value to you, my friends.

What can you take away from my trials of the past year? I think there are some useful themes.

First I think you can see the value of patience and persistence. Sometimes you have to hold the line and wait an issue out. This takes more mental strength than doing the workout. You have to maintain hope when there is no proof of progress. You have to live in a better future until, eventually that future shows up. It turns out that sometimes your attitude will manifest the future you want.

You have to be willing to make lemonade. You can’t always have plan A. Sometimes you have to go to plan B and plan C. The key to this is to pivot. To quickly set plan A aside and make plan B the recipient of all your energy and focus. Don’t mourn the path not taken, make the path you are on count. Sometimes you’ll have to pivot multiple times. Get good at pivoting.

You can’t be afraid to break something that isn’t broken, to change for the sake of change, to give up the good in hope of the better, to inject that positive squirt of chaos into your life. I could have kept swimming the same way for ever, but I had to break it to make it get better. You can’t discover new countries unless you open the door and take a step.

Make your world the world that you want it to be and I’ll see you out there.

You can find me making disconcerting body noises at Twitter, Facebook, DailyMile, YouTube, Google, Tumblr and Pinterest as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Share your body noises with us. I know there are times when you are listening to me and you think “He’s full of crap.” So pick up the phone and set me straight. Call us! - 206-339-7804. Leave a message there it sends an audio file.

Call in and introduce the show with some of your disconcerting grunting – do the intro – how to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here’s an interesting live tune by Tams Railways called Revolt!

…

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

fuzzfaces-agora_nao_tem_volta

Song 2-3

volitantes-invincible

Outro music:

tams_railways-revolt_live

Outro Artists Bio:

Bio: tamsrailways@live.co.uk

One's a stubbly Fifer, and One's a gangly hippy,

One's a cheeky ginger, and One's incredibly skinny,

Bound by the tracks, but entirely off the rails,

A congregation of merry old souls, hot on tyranny's tails,

So dawn yer revolutionary melody,

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: epi215.mp3
Category:Running -- posted at: 12:23 AM

RunRunLive 2.0 - Running Podcast

RunRunLive - The Podcast for all your running needs

The RunRunLive Podcast Episode 219 – Brian from Team Triumph

Show intro by:

Kit Palmer - http://kitpalmer.wordpress.com

http://twitter.com/kitpalmer

RunRunLive – Podcast Intro

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

Intro:

Hello and welcome to the resurrection podcast where we rise like phoenixes from the ashes to climb new mountains and carpe all our diems in a fantastic way.

This is Chris your host and this is episode 219 of the RRL podcast. 219 podcasts comes out to somewhere around 4 and a half years we’ve been going at this. Holy moly!

We have a fun show for you today. I’ve got a chat with Brian who is running an event for Team Triumph, and although I did not get this interview published in time for the event at least we can call attention to Brian and the work he’s doing.

We are going to have some fun today. I have a couple informational pieces and a couple entertaining pieces.

In one of them I’ll detail what I’m looking for in the next host of the RunRunLive podcast. In another I’ll chat about what to consider if you want to drop into the middle of a training plan.

We’ll resurrect a piece that we recorded in august of 2009 called ‘let’s do it’. I wrote this script with a reasonable amount of innuendo but when Megan, the VeganRunningMom performed it, it came out surprisingly steamy.

The other piece is from an XtraNormal video I made, that you can find on my YouTube channel. It’s a fun little site where you can feed in a script and make the computer animated characters act it out. Well, I thought it was funny.

I took last week off from running after my DNF at the ES20 to let my hip and PF calm down a little. Over the next couple weeks I’m just going to run 4 times a week with my dog in the woods. It’s not training per se but it is definitely a deposit in my mental and physical bank account.

I’m still swimming and lifting. I’ve backed off on the biking because that seems to upset the hip. It’s all good. I’m at peace. Buddy needs the work.

On with the Show!

Audio clips in this episode:

“How Beer saved the world” trailer from the Discovery Channel.

Liberty Loco Promo - http://resurrectedrunner.blogspot.com/

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.

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:

“Let’s Do it” performed by Megan the Vegan Running Mom – and some other running friend who I can’t remember because it was 3 years ago.

Story time:

Equipment Check:

Want to host a podcast? - http://www.runrunlive.com/anybody-want-to-host-a-podcast

Featured Interview:

Brian from Team Triumph and his 135 mile run across Wisconsin.

http://www.myteamtriumph.com/

MyTEAM TRIUMPH webpage: www.myteamtriumph-wi.org

My personal fundraising page: http://www.crowdrise.com/promisestokeep/

Hi Chris,

My goal is raise $10,000. So far, we have some good sponsors including New Balance and GU.

Breakdown of events:

Friday March 16th - Speaking engagement featuring Roy Pirrung and Clarence Hartley

Saturday March 17th - Promises to Keep 135 mile run and flag relay

Sunday March 18th - Fleet Feet Sports Fox Valley will be hosting day long activities (clinics, giveaways, raffles, etc).

When we arrive in Appleton (finishing the 135 miles) - it will kick off a 10k event in which we will push a disabled Veteran in a racing chair.

I would love the opportunity to talk with you about the event and myTEAM Triumph.

Thanks for the time and consideration.

Brian

Quick Tip:

Crashing a training plan - http://www.runrunlive.com/dropping-into-a-training-program

Outro:

OK my long suffering friends you have patiently endured or enjoyed another RunRunLive Podcast, episode 219 is now passing beyond the veil.

Next week we’ve got a long interview with Dr. Stoxen who has been making a lot of noise recently on his spring theory of running. We talk about the Wiggles too. Do you know who the Wiggles are?

I’ve been going through an abnormal stretch of non-travel at work that thankfully will be coming to an end soon. It’s going to get busy again for me. I’ve got Boston coming up on the 16th my number is 10181. I’m not wearing a watch and will enjoy myself.

I’ll make up a mnemonic for you to remember my bib number. Ready? OK, I want you to picture the Roman numeral X as in X marks the spot or X-ray. Got it. X marks the spot in Boston.

Great next I want you to remember that the legal age for voting, military service and adulthood in Boston is 18 years old. Got it? 18 is the legal age.

Finally I want you to picture one of those big foam fingers they wave at ball-games and shout “We’re number one!” Got it?

OK Repeat after me. “X marks the spot…18 is legal…we’re number one” What’s my bib number? 10-18-1.

Aren’t mnemonics fun?

…

I got a number of emails from last week’s show. Thanks for that. One of them was from Peter Herridge from the Spikes podcast. You can tell he’s an empathic individual and sensed something was a bit dissipated in my energy last week.

He reminded me of a great way to figure out what to do. He said to look at your life as if you are at your own memorial service. What would you want people to say? What would the stories be that you would want to be told about you to describe who you were and what you did.

Tony Robbins calls this the Rocking Chair test. Meaning as you sit in your old age in the rocking chair and look back on your life, what do you want to see?

Do you want to see blandness and regret? Or do you want to see great struggles, great triumphs and great defeats? The stuff of life. The challenges of life that you were not afraid to take on.

One of the things I had to teach myself later in life, and I hope you can teach yourself is that we can do anything, we can be anything and we are not afraid.

Take a tip form Peter and Tony in assessing your plans. What stories do you want to be told at your memorial service? How do you want to be remembered? Because you still have time to write those stories. And write them well.

And as you’re writing those I’ll see you out there.

…

You can find me doing what I do at Twitter, Facebook, DailyMile, YouTube, Google, Tumblr and Pinterest as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Share your story with us-call 206-339-7804. Leave a message there it sends an audio file.

Do us all a favor and call in an intro – don’t hide your light under a basket, call in and introduce yourself to us – how to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here’s a great song to lift your spirits and take you out called appropriately ‘rolling with the punches’ by Lame Duck. It’s about 2 minutes long so you can release your inhibitions and runs free with a little 2 minute surge.

See ya.

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

furious_dudes-operation

Song 2-3

submerse-operation