The RunRunLive 4.0 Podcast Episode 4-364 – Steve Spear – Across the USA

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4364.mp3]
Link epi4364.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Good Morning, Good Afternoon, Good Evening my friends.  Are you out on that early morning trail?  Or maybe the warm sunshine of a lunch-time trot?  Perhaps the star filled purity of a speedwork session at the track at night? 

Wherever, whenever, you may be, Hello my friends and welcome to Episode 4-364 of the RunRunLive Podcast.  Today we chat with Steve Spear, not Steve Speirs of the 100 pushups app who we interviewed in episode 108 of the podcast, must’ve been the winter of 2008-2009.   BTW all those old episodes are on my website at RunRunLive.com. 

I’m going to go listen to some of them myself and see if there isn’t something interesting that I can curate for the members feed.  It’s bit surreal listening to yourself from the past.  Time truly is a river.

Today we are also going to squeeze in the 2017 Boston Marathon race report.  I think.  It’s not the most exciting story ever told but it has become a tradition now.  I think this will be the 9th Boston report that we have shared together.  We started with my 10th Boston back in 2008. 

What a long strange trip it’s been.

Anyhow – since the race report is long – I’ll just jump right into our interview with Steve Spear who ran across the USA to help get clean water to families in Africa.  You’ll hear me asking about how he did this because unlike Pete Kostelnik Steve ran the cross country route at a reasonable pace of 5 days a week and 35 miles a day.  I could see myself doing that. 

I’ll stick the race report in after that and we’ll call it a day.  My Friday’s have become increasingly pressed for time but I’ll persevere!

I took Tuesday, Wednesday off last week after the race.  I dug my old steel Fuji out, sprayed some petrochemicals on the chain and gears, pumped up the tires and went for a ride Thursday out to the rail trail.  That felt nice. 

I went for a run in the woods in the drizzle and dark with Teresa on Friday for an hour and felt fine.  It was nice to run with her.  Kinda cool getting to talk in a relatively neutral setting.

Saturday I met up with the running club to pick up litter on the Groton Road Race course.  Sunday I got to join the club run in the morning and it was good to not have to worry about a long workout.  The marathon gave me a lot of stress this year and I’m happy to have it in my rearview mirror. 

Tuesday morning I got up and went for a run in the woods.  It was grey and overcast and easing into a patient drizzle.  I brought Buddy, the old Wonder dog for the first 20- minutes or so then went back out and did another hour. 

There is something so peaceful and centering for me to run this loop.  Right outside my front door. Right on the other side of my vegetable garden is the trail head. 

Buddy and I cut these trails.  There was nothing here except bulldozer roads and animal tracks when we moved in.  It was slated to be house lots.  Over the years it became conservation land instead.  Now, my house is the last on the cul-de-sac with conservation land on three sides. 

The woods have not yet exploded in green.  We are in the April showers phase.  But, you can sense the arboreal tension in the woods.  Like a pensive skeleton waiting, on edge for the new leaves to burst forth. 

Hen turkeys, with beautiful sheens of reflecting feathers dart across the trail looking for the perfect place to raise this year’s brood.  Wood ducks bob on the gun-metal grey undulations of the pond.  All are ready.  We see the grey skeleton of winter.  They sense the green wealth of spring. 

Met the club on Saturday to pick up trash on the Groton Road Race course.  We spent a few hours and got 2 full truckloads of litter off the roads.  I suppose the most interesting thing I found was a plastic sandwich baggie with “Black Plague” and skull and crossbones written on it with a sharpie. 

What do you think?  Some parent with a nerdy kid and questionable sense of humor making lunch?  Or more probably an empty bag of a high-powered weed?  Or, you never know, I’m now patient zero of the zombie apocalypse like I always assumed I’d be.

Mostly it was Bud Light cans.  And flavored vodka nips.  The engineer in me wants to plot the beer can and vodka bottle distribution, do a regression analysis and lead an intervention to someone’s door in Groton.  Or just wait at the liquor store with an officer and some handcuffs. 

I guess if you are drinking on the way to work every day littering is pretty low on your list of worries. 

But, like spring, the road is clean and ready for the racers.  We’re going to have a great day.  I’m no longer Race Director so I think I may actually run the 10K!

That’s the way life is.  Life is change.  Life is winter.  Life is spring.  As Oprah says, we aren’t getting older, we’re evolving!

On with the show!

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

nada

Voices of reason – the conversation

Steve Spear

About Steve Spear

In 2013 Steve Spear, Pastor at Willow Creek Community Church, ran from LA to NY to bring clean water to children and families in Africa. Steve roughly averaged a marathon a day for 150 days straight. His run took him through 10 pair of running shoes and 14 states. 

Steve Spear is an honors graduate of Ozark Christian College in Joplin, MO. He led at senior levels at Willow Creek Community Church in South Barrington, IL for over 15 years in a variety of pioneering efforts. As a Team World Vision Volunteer Running Ambassador Steve has completed numerous marathons, ultra marathons, a 2013 transcontinental run from LA to NY and personally raised over $500,000 for clean water in Africa. Steve and his wife Frances, of 28 years, have two grown children and reside in Carol Stream, IL. 

About the Global 6k for Water

Steve Spear, Running Ambassador at World Vision is encouraging runners and churches around the U.S. to take part in the Global 6k for Water. 6 kilometers is the average distance that people in the developing world walk for water — water that is often contaminated with life-threatening diseases. From fast runners to leisurely walkers, thousands of people will unite around the globe and run 6km to bring clean water to communities in need. Each participant's registration of $50 goes to World Vision's Water Initiatives. After you register you will receive a World Vision Global 6K for Water t-shirt, race bib, and medal in the mail. Map out a 6km route in your neighborhood or attend a bigger gathering at a host site on Saturday, May 6th, 2017. More information is available at: http://www.teamworldvision.org/index.cfm?fuseaction=donorDrive.event&eventID=848&referrer=media

Section two

Boston Race Report -

Outro

Ok my friends, you have run slowly across the country and through the hills of Newton to the end of episode 4-364 of the RunRunLive Podcast.

I’m running the Groton Road Race this weekend and the, just like that, it will be May already!  I’ve got to peel off some time to get my vegetable garden started! 

I’ve been trying to get my old motorcycle on the road.  I got it registered but ran into a bit of a snag last night.  I put a new battery in an n no power! Now I’m going to have to chase around the wiring diagram with my multimeter and see if it’s a fuse or a short or a ground… sigh… I’m not really designed with the patience for that. 

I went and gave blood this week.  They’ve been pestering me but I needed to get through the marathon first.  My vital signs are all fantastic.  I had to do the mind control thing to jack my HR up over 50 for the nurse so I could avoid the red flags.  It took a awhile but they were able to get my blood out of me. 

They have this sound track of 70’s pop music that they play and it is a bit surreal.  I hear those songs and I remember specific situations, where I was.  For example building a fort in the rafters of my father’s garage with my buddy Dave as pre-teens listening to “Ricky don’t lose that number” by Steely Dan on the portable FM radio on a warm summer day in 1974.  Us with our Mad Magazines and Farah Faucett posters. 

Now I’ve got to figure out what I want to do with this glorious summer laying before me like an unwrapped gift.  So far all I’ve committed is to climb some mountains with Teresa.  But, soon enough I’ll get the itch.  I do love trail running.  I think I’ll do some more of that. 

What’s next? 

I don’t know.  I’ve been trying to figure out what to do with my life forever.  There’s no silver bullets.  Sometimes you have the opportunity to choose epic and worthy things that in some way define you and in other ways demonstrate a worthy path to endeavors to the world.  Sometimes circumstances knock you sideways and that unchosen path becomes the worthy thing. 

Every day, every mile, you get up.  Whether your plan for that day works or something else happens you grind on with as much aplomb and reason as you can.  Then you get up and do it again.  Someday the crumbs of your life might lead someone else to something worthy for them. 

And that’s it, my friends.  Whether you think you are a leader or even an exemplar, people are watching you, the universe is watching you, get up and get it done today.

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4364.mp3
Category:Running -- posted at: 6:31pm EDT

The RunRunLive 4.0 Podcast Episode 4-363 – Lauren Fern Watt – for the love of dogs!

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4363.mp3]
Link epi4363.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to Episode 4-363 of the RunRunLive Podcast.  Come on over here and let me pet you.  Wait, no that’s inappropriate, what I mean is today we are talking dogs and running and books with Lauren Fern Watts, whose book “Gizelle’s Bucket List” I had the pleasure of reading recently. 

As is my habit I called her up and asked for an interview.  Great story.  Starving artist who went viral and got a book deal. 

As we speak I am two days out from the my 19th Boston Marathon.  I am healthy and well trained and I’ve managed to hold my…shtuff together during the taper.  I’ll head into the expo tomorrow.  To pick up my stuff.  It’s funny, I’ve been so busy that I haven’t even opened the race material they sent me a couple weeks ago! 

Imagine that.  Some day you may become so jaded with your marathoning that you don’t even look at the race packet!  Yikes! I used to be like a kid at Christmas when that showed up!

In section one I’ve got a piece on tapering.  In section two I’ll talk about algorithms .  Yeah, algorithms.  What can I say, I have a diverse set of interests.  

Haven’t been doing much except working over the last couple weeks since we last talked.  I nailed that last long workout.  22+ miles with 90 minutes of it at race pace minus 20 seconds.  A real monster.  Hopefully I didn’t leave my race out there!

Since we’re on the dog topic…my old friend Buddy is doing well.  He’ll still join me out in the woods for a 20 minute trot if I take it super slow.  His back hips bother him.  He’s got the classic collie dysplasia and arthritis.  And he’s got lumps.  Lots of lumps. Lovely Buddy lumps. 

He loves to cuddle and hug and have his butt rubbed.  He has this brief moment of activitiy in the morning where he’s up and wants to go out at 6:00AM and then it quite ornery for a couple hours. In and out, barking at the woods, barking at the walkers, barking at nothing in particular. 

Sometimes he’ll just stand in the front yard and bark at the door until I come out.  Like he’s saying “What’s wrong with you man? Can’t you see it’s a beautiful day?  Let’s go!” But, he doesn’t have to pay the bills!

It’s spring.  The tress are getting ready to explode.  I’ll have to get out and clean the yard and get my garden going soon.  I always start the year with such grand aspirations.  Then I give up on weeding by August. 

I went into Boston this week to see a gathering of robotics startups.  There were a couple of industrial robots that were cool. There were robotic bicycles.  There was a thing like a segue but you sat down on it.  There was a mouse-sized robot that scooted around under your furniture to clean the hardwood floors.

And there was a gardening robot to kill weeds!  I’m not sure if it would handle the weeds in my garden but they are heading in the right direction!

On with the show!

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Practical Taper Tips - http://runrunlive.com/practical-taper-tips

Voices of reason – the conversation

Lauren Fern Watt – Gizelle’s Bucket List

http://laurenfernwatt.com/

Hi, I’m Lauren! I’m an author and travel journalist splitting my time between Nashville and Los Angeles. My first book, Gizelle’s Bucket List, comes out March 7, 2017 with Simon & Schuster. To learn more about the book click here, or to meet me on tour click here.

I was born March 6,1989 in Dallas, Texas, and grew up in the suburbs of Nashville, Tennessee. Traveling is one of my greatest passions, and my travel travails have included riding a camel named Booboo through the Sahara desert, bungee jumping off the tallest bridge in South Africa, exploring the colorful streets of Varanasi, and finding the most magical bookstore in Paris. But perhaps my biggest adventure of all happened when I was twenty-three, and packed up my life in Tennessee to move to the middle Times Square with my big English Mastiff, Gizelle. You can read all about that here.

I worked in fashion and travel PR in New York City, where I represented a number of hotel and travel-industry clients by day, and took writing classes at night. I’ve been a student at MatadorU, school for Travel Journalism, Photography, and Filmmaking, as well as Gotham Writers’ Workshop. When I’m not writing, I’m training for her next marathon or adventuring around California with my rescue dog named Bette. I’m an ambassador for Shatterproof, a national nonprofit dedicated to helping families who struggle with addiction, and I currently reside in Los Angeles.

You can find me on FacebookInstagram, or send me a message here.

https://www.shatterproof.org

Shatterproof is a national nonprofit organization dedicated to ending the devastation that addiction causes families.

Section two

Algorithms to live by - http://runrunlive.com/algorithms-to-live-by

Outro

All right my friends you have trotted on your four feet, with your tail between your legs to the end of Episode 40363 of the RunRunLive podcast.  Don’t forget to sniff the flowers and mark the trees.

You won’t hear from me again until after Boston.  Looks like the weather is going to be decent.  We’ll see what I can come up with. 

I don’t lose much sleep over it anymore but I have been sporting a rather attractive cold sore for the last two weeks so there is some sort of stress I’m sublimating.  Will be nice to have the pressure off and get back to some casual, enjoyful running. 

I’ve watched a few movies over the last month or so.  Some odd ones.  As I get older I’m more interested in odd movies.  I watched Swiss Army Man with Harry Potter playing a farting, magical corpse. Quite a fun and interesting movie.  It all makes sense at the end. 

I watched half of The Lobster which is a bizarre, deadpan, UK art project that is just on the edge of being hilariously funny, but never goes there. 

On the serious side I watched half of Manchester by the Sea with Casey Affleck.  I thought the portrayal of Massachusetts Townie culture was spot on.  It’s a bit depressing though.

My wife and I watched HackSaw Ridge.  Very good movie.  Very long movie.  Typical Mel Gibson fare – he wasn’t in it but he made the movie.  Similar to “When we were Soldiers” in tone and morality.

My daughter and I watched Moana – the animated Disney movie about Polynesian adventure and demi-gods.  The Rock plays the comic relief demi-god Maui and he does a great job.  Classic Disney.  They must be running out of cultures to exploit…

Finally I watched “Fantastic Beasts and Where to Find Them” and I really enjoyed it.  Very well acted and the visuals were great.

See – I do other things besides training!

You still have time to contribute to my Team Hoyt fund for this year’s race.  I just dropped a video with the links to my social media – cold sore and all!

I went by Starbucks today on the way into my office.  There’s one in the next town over that I used to be a regular at.  They built one in my town so I don’t go one town over much anymore.  There’s a lady who works there who remembers me and my order.  She hasn’t seen me more than 2 times in the last 6 months and she remembers me. 

That’s great. She makes me feel great.

Go ahead and remember someone.

And I’ll see you out there.

 

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4363.mp3
Category:podcasts -- posted at: 8:32am EDT

Episode Boston 2017 – A preview of the Boston Marathon with Coach

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epiBoston2017.mp3]
Link epiBoston2017.mp3

 

Folks, Friends, Marathon-wonks, this is a chat I had with my coach today about this year’s Boston Marathon, my training and what to expect.  I wanted to get something out to those of you who might find the information useful before race weekend.

See you out there!

Chris,

 

Coach Jeff -> http://www.prsfit.net/

 

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

 

Direct download: epiBoston2017.mp3
Category:Running -- posted at: 3:53pm EDT

The RunRunLive 4.0 Podcast Episode 4-362 – Rick Hoyt – a Running Life

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4362.mp3]
Link epi4362.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to Episode 4-362 of the RunRunLive Podcast.  Chris here.  I am criminally behind in my production schedule.  As some of you may have divined, especially those of you on LinkedIn, I changed gigs over the last couple months and am now back in startup land.  It’s not my startup, but still the the urgency and lack of resources spills over. 

(Humorous editor’s note: Microsoft word tried to change ‘divined’ to ‘deveined’ which is something totally different. 

That combined with being in my last few weeks of marathon training for Boston creates less space and opportunity to write and record. 

The company is out of Silicon Valley, (of course), and I’m out of Boston so there’s a 3-hour time change.  Even thought you’d think you’d be able to adjust your work days, it always seems to add 3 or more hours to the day. 

It reminds me of when I had a job where I had to contend with Boston’s infamous traffic.  I devised a plan to go in a couple hours early to beat the traffic and then leave a couple hours early on the back end of the day to beat the traffic again.  What really ended up happening was I’d go in early, get caught up in the day, and end up going home late after the traffic. 

I’m sure there’s some math we could use there to make everyone’s lives simpler.  The way we have arranged it everyone’s whims always line up.  For example, let’s say you’re sitting at work on a warm Friday in June and you think “I know, I’ll leave early and get a jump on driving to the Cape for the weekend!” You can bet that there are a couple hundred thousand people having that same thought at that same time and you will be soon sucking C02 with them on Route 6. 

I’m sure all of this will be solved when the impartial Artificial Intelligence of the robot overlords takes over.  But, will we miss it?  Will we someday be writing long, sorrowful poems in praise of a good traffic jam?  How it brought our families together and made the fabric of society stronger? 

How did I get down this rat hole?

Oh, yeah.  It’s Saturday Morning and It’s snowing.  It’s been snowing for 24 hours and it’s April first.  Last time we got this kind of spring weather two weeks before the Boston Marathon was 2006.  It ended up being 85 degrees at the starting line that year. 

Today I bring you a RunRunLive podcast exclusive.  An interview with Rick Hoyt.  Rick has run almost twice as many Boston marathons as I have and I’m running my 19th this year.  I am thrilled to be able to ask him questions directly. 

My favorite Hoyt story is how Dick and Rick pushed their way into the Boston Marathon.  The Boston Athletic Association of the late 1970’s would not be considered an ‘open-minded’ organization.  They were steadfast in their belief that the Boston Marathon was a traditional race.  You had to qualify.  You had to be a man.  You had to pass a physical and be a ‘real’ able-bodied athlete to get in. 

Dick tried to get in and they wouldn’t let him.  They thought they had a good barrier to entry that he wouldn’t be able to get over.  They told him that he had to qualify, not only in his age group, but in Rick’s age group as well.  At the time this meant Dick had to run better than a 2:50 marathon with Rick. 

Dick didn’t whine about it.  He didn’t sue them.  Instead he trained and ran a 2:45 qualifying race pushing Rick.  This was before racing chairs existed.  This was before the first running boom.  These guys were breaking new ground.  They were all alone.  Their dogged persistence, their unassuming commitment to the sport, their grit earned them a spot on the starting line in Hopkinton. 

The way they did it also earned the respect of the running world and opened a door for a generation of runners.  They were pioneers who caused change.  They caused change by living that change. 

So that’s the context of our interview today. 

In section one I’ll go deep into how I do a pace run on the treadmill.  In section two, I’m going to give you an audio recording of the 2nd most read blog post I ever wrote, a chapter from my first book, called “Running with Buddy”.  This will give you a good lead in for the sentiment going into our next show which will include an interview with Luaren Fern Watts about her new book, Gizelle’s Bucket List.   

After we last spoke I attempted a 22 mile tempo run on the Boston course.  Frank and I did an out and back from Ashland, around mile 4, to Wellesley mile 15, right before the dip down into Newton Lower Falls.  This is the so-called ‘flat’ portion of the course.  I’m always surprised at just how not-flat it is.  It’s rolling hills.  Nothing major, but some good pulls when you’re racing. 

I was rolling off a hard week with a lot of miles. The plan was to run an hour in zone 2, then drop to race pace -5 for an hour and a half then do 5 minute on/off zone 3 surges for the last half hour.  My legs were heavy going in from the big week.  I ran 7 miles the day before and a set of hill repeats on the Friday.  It was around freezing and overcast to drizzly.  We didn’t see as many runners out as we thought we might. 

When we hit the hour mark I dropped into what felt like race pace to me, but my pacing ability proved to be clueless.  I was shooting for around 8 minute miles but we were clocking 7:30’s and 7:40’s.  At the end of each mile I’d say ‘Oh crap’ and let Frank lead for a while and we’d manage an 8:05.  Then I’d drop back into the 7:30’s.  It was a pacing disaster!

We hung in there trying to find race pace until around the 18 mile mark my wheels fell off.  We were climbing a long hill and my legs just went dead and said ‘no mas’.  This was about an hour into the pace part of the run.  I let Frank go and tried to find a pace I could manage and recover a bit.  I managed some to bash it out in the low 8’s with a couple of walk breaks. 

I finished up with over 22 miles and over 3 hours of decent effort.  I even recovered a bit in the last mile.  All-in-all I wasn’t horribly disappointed. It’s another brick in the wall and a good race-specific workout and a good reminder of just how deceptively nasty that Boston course is with its constant rolling hills.

Then I jumped on a plane to Silicon Valley.  Spent the week out there that nicely coincided with a rest week, although I did manage to run up a 1,500 foot mountain behind my hotel twice. 

Now I’m finishing up my last hard week and tuning up for the big show.  I’m off the beer and seeing how far I can get my weight down for the race, which adds to the stress of it all!  I made some poor nutritional choices in Cali and have been hovering around 180, which isn’t horrible for me.  This week I’ve stayed on top of it better and am down around 175. 

Those 5-10 pounds make a huge difference for me on race day.  Especially where my current bottleneck is my legs not my engine.  Taking a few extra pounds off my quads will buy me a couple extra miles at race pace on Patriot’s day. 

And the weather continues to not cooperate.  We are in the midst of yet another storm here 2-weeks out.  My day got away from me yesterday and I ended up doing a hill repeat session at dusk in the slush. 

Now normal people might think, “hey, the sun is setting, it’s 33 degrees out and alternating rain and snow, I think I’ll skip that hill workout.”  But, I think, “Here are the marathon gods putting another challenge in front of me.  Here is another opportunity for me to rise to the occasion.  To do what others will not.  And that has some merit to it. 

I kitted up quickly, before I lost my nerve, and headed out through the trails to a secluded road behind my house with a nice hill.  The woods were quite peaceful.  The snow/ice was a couple inches deep but nice and granular, like running on beach gravel.  There was no wind, and it was quite beautiful with the hiss of the sleet in the tree tops. 

The hill repeats themselves were a bit tricky.  I had 3 sets of 5 X 40 seconds.  It was snowing fairly hard.  There was slush on the road.  It was maybe an inch deep on the shoulders, but the tire paths from the occasional car were relatively clean with just a skim of icy slush.  There were parts where the melt water was running in streams down the hill. 

The question in my mind was where would I get the most traction?  The tire tracks?  The slush?  The shoulders?  I opted for the tire tracks.  It was slick and I had to run a bit flat footed. I couldn’t really toe off with any vigor.  The trick was to find the places where the road was cracked or lined because these irregularities provided a bit of a traction point. 

When the occasional car passed, I’d drift over to the slushy shoulder mid repeat.  That wasn’t bad either because there was barks and sticks and dirt under the slush on the shoulder that could give you some traction.  But you had to run through the deep stuff and got much wetter feet.  I switched back to my old Hokas for the outing so as not to abuse my race shoes.

And you know what?  It wasn’t that bad.  I got my workout done and felt like a total stud.  I felt like I ‘won’ somehow. 

That’s the lesson here my friends.  You make your own rules in this world.  Don’t let the slush storms of life cause you to miss a workout. 

On with the show.

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Treadmill pace run - http://runrunlive.com/anatomy-of-a-long-treadmill-pace-run

Voices of reason – the conversation

Rick Hoyt – Team Hoyt

http://www.teamhoyt.com/About-Team-Hoyt.html

 

The Early Years

Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick’s brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a “normal” life. This was just the beginning of Dick and Judy’s quest for Rick’s inclusion in community, sports, education and one day, the workplace.

Dick and Judy soon realized that though Rick couldn’t walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick’s physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child. After providing concrete evidence of Rick’s intellect and ability to learn like everyone else, Dick and Judy needed to find a way to help Rick communicate for himself.

With $5,000 in 1972 and a skilled group of engineers at Tufts University, an interactive computer was built for Rick. This computer consisted of a cursor being used to highlight every letter of the alphabet. Once the letter Rick wanted was highlighted, he was able to select it by just a simple tap with his head against a head piece attached to his wheelchair. When the computer was originally first brought home, Rick surprised everyone with his first words. Instead of saying, “Hi, Mom,” or “Hi, Dad,” Rick’s first “spoken” words were: “Go, Bruins!” The Boston Bruins were in the Stanley Cup finals that season. It was clear from that moment on, that Rick loved sports and followed the game just like anyone else.

In 1975, at the age of 13, Rick was finally admitted into public school. After high school, Rick attended Boston University, and he graduated with a degree in Special Education in 1993. Dick retired in 1995 as a Lt. Colonel from the Air National Guard, after serving his country for 37 years.

The Beginning of Team Hoyt

In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, “Dad, when I’m running, it feels like I’m not handicapped.”

This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days.

In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage).

Rick was once asked, if he could give his father one thing, what would it be? Rick responded, “The thing I’d most like is for my dad to sit in the chair and I would push him for once.”

The 2009 Boston Marathon was officially Team Hoyt’s 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race.

2013 was going to be Dick and Rick's last Boston Marathon together, but they were not able to finish due to the bombings. They vowed to be back in 2014 to finish "Boston Strong" with all the other runners, which they did; stopping many times along the 26.2 distance to take photos and shake hands of the many well wishers, and finishing with several of the runners from their Hoyt Foundation Boston Marathon team.

Dick and Rick will continue to do shorter distances races and triathlons together, and teammate Bryan Lyons will be taking over in pushing Rick in the 2015 Boston Marathon. Bryan and Rick ran some local races together this year, and will start training for Boston after the holidays, doing a half marathon in Carlsbad, CA in January, as well as, other local half marathons and races.

Neither Dick or Rick are ready to retire yet.

The Team Hoyt Theme Song “Run!” By the Ted Painter Band

It's available for download at www.tedpainterband.com as are other songs and information about the band.  

It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band. 

Incidentally, I'm also a member of Team Hoyt and have been running with Nick Draper, a 27 year old man with a similar disability as Rick, for the last 3 and a half years.  This will be our 4th Boston marathon and 16th marathon.  We also do triathlons.  If interested, you can learn more about "Team In the Nick of Time" at https://www.facebook.com/inthenickoftimeteamhoyt/

Thanks for your interest in the song, Chris.  

Take care,

Ted

Section two

Running with Buddy - The Mid-Packer's Lament: A collection of running stories with a view from the middle of the pack Paperback – November 21, 2005

by Christopher J. Russell (Author)

Outro

Alright my friends.  I’m running out of daylight so I have to get this show out the door! You have slip-slided through the snow and slush to the end of episode 4-362 of the RunRunLive Podcast.  Like I mentioned, next week we talk about dogs! Going to the dogs.  I love my old dog. 

He’s lying on the floor by the door here with me as I write.  He’s bored.  He’s wearing one of the ridiculous shirts Teresa bought for him.  

The music in the Rick Hoyt interview today was the The Team Hoyt Theme Song “Run!” By the Ted Painter Band.  I got permission to use it from Ted who also runs pushing Nick for Team Hoyt Boston Marathon team- they do sub 3 hour marathons and this will be their 3rd or 4th Boston together. It's available for download at www.tedpainterband.com as are other songs and information about the band.  

To learn more about Ted and Nick search for “Team in the Nick of Time” on Facebook – or find the link in the show notes.

It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band. 

"Team In the Nick of Time" at https://www.facebook.com/inthenickoftimeteamhoyt/

I just assume at this point that everyone knows what I’m talking about but I guess it wouldn’t kill me to give you a quick review.  I post the text of all these shows on my website, RunRunLive.com.  You can also click on the show in your podcast player and all the links and notes and text are in the actual show file. 

That’s what I mean when I say – it’s in the show notes. 

I would appreciate any contribution to my Team Hoyt fund you can make. The crowdrise link is ironically enough, in the show notes.  https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

 

I told you my hill-repeats-in-the-slush story.  Let me tell you another story from this week where the evil gods of marathon chaos beat me. 

Tuesday I had one of those 13 mile pace runs on the calendar.  I had it scheduled for mid-morning. I had a gap in my schedule and weather window where it would warm up a little and before it started raining. 

Of course calls got rescheduled and things went sideways and I couldn’t get out.  I repositioned it for early afternoon. 

The challenge for me with this kind of run is I’m looking at close to 2 full hours out on the road.  It’s hard to squeeze into a day.  And that 2 hours is just the running part.  I should have done it early morning but I was still recovering from West Coast jet lag. 

Early afternoon comes and I’m still at my desk.  Now it’s getting dark and it’s raining.  I’d squeeze in a regular run in these conditions but a 2 hour tempo run in the pitch black rain, not really.  I didn’t have the right clothes with me or a headlamp. 

But, I had a flash of inspiration.  I still have the key card for the gym at my old office.  I had to pick up Teresa later so I would drive to the treadmill, knock out this run and get to the train. 

I ended up getting to the treadmill after 6 and had to take some potty breaks, etc. but was getting the work out done.  Then around 8:00PM I’m 8 miles in, 2 miles into that last 5 hard zone 4 miles and I notice I’m the only one in there and the cleaning staff is in.  I look at the clock, and I look at the cleaning lady and it turns out the gym closes at 8:00! 

That was it.  I got my 8 miles in and didn’t concede defeat as much as called it a draw.  The evil marathon gods of entropy and chaos didn’t let me complete my planned workout, but I did get an 8 mile tempo run in.  We’ll call it a tie.

Because sometimes.  Even when you really hang in there.  When you make the extra effort.  The chaos and entropy still wins. 

Just go down swinging.

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4362.mp3
Category:Running -- posted at: 3:00pm EDT

The RunRunLive 4.0 Podcast Episode 4-361 – Zelus Craft Beer for Endurance

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4361.mp3]
Link epi4361.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to Episode 4-361 of the RunRunLive Podcast.  Chris here.  I’m testing out a new recording space.  It’s got a lot of hard surfaces so it might be a tad echo-ey.  I’ll hang up a couple quilts and see if that softens it up.  We call them quilts now, but didn’t they used to be called tapestries? 

Anyway – today we have an interesting interview with Geoff from Zelus beer who I reached out to because they are apparently targeting endurance athletes. I always wondered about the connection between beer and running – and it being St. Paddy’s Day today and all…it seems appropriate.

In section one I’m going to dust off an old post I wrote on trail running.  Why?  Because I’ve had a rash of spam posts on my web site and all of them were in the comments of this trail running post so I took it as a sign. 

In Section two I’ll share a post on Grit that I wrote a couple weeks back. 

It’s been a crazy couple of weeks.  My training has been deep into the dark place and the weather hasn’t been cooperating.  It’s been cold on the weekends for my long runs and coach has been kicking the crap out of me. 

For example he’s given me a couple mid-week 12-14 mile tempo runs that were crazy hard outside in the freezing cold.  Basically 3 hard workouts a week. 

I did a 14 mile run with 10 at tempo two Sunday’s ago and it was 10 degrees out with a 14 mph wind.  I did another interval workout one night where I got all the weather in one workout – Freezing rain, wind, cold and blowing snow – all in the same hour.

Last Sunday I did 2:45 long run with an hour of it at tempo, again in the teens with a wind.  It’s hard to get mentally geared up for these hard workouts when you’ve got the weather piling on.  But it’s ok. These are the workouts that make you stronger.  They make you mentally stronger and physically stronger.

One of the things that Angela Duckworth talks about in the book Grit is the question “How do you get more Grit?”  and “Can you learn to be Gritty?”  And it turns out the answer is yes.  The science, the studies show that the way to learn how to do hard things is by practicing doing hard things. 

I know that’s always been true for me.  I know running has always been that hard thing for many of us. 

You learn how to do hard things by doing hard things. 

That’s it. 

Do something hard. 

On with the show.

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Trails 101 - http://runrunlive.com/trails-101

Voices of reason – the conversation

Geoffrey Pedder – Zelus Beer

Here is a bio for me (Geoffrey Pedder):

Geoffrey founded ZēLUS in January 2015 after teaching himself how to brew beer the previous year. Since that time he has completed a brewing courses in California, Massachusetts and Vermont. Geoffrey either runs, bikes or swims almost daily and has competed in a multitude of running races and triathlons over many different distances, including marathons and half ironmans. Before starting ZēLUS Geoffrey worked in the shoe industry for 12 years, where he was primarily a brand builder and product developer. He also had corporate roles in production, financial analysis and marketing. Geoffrey is originally from the UK and has experience of working in a number of international markets.

Here are a few links (sorry, there are a lot, the key ones are the website and Facebook I guess):

Website: http://www.zelusbeer.com/

Stockists: http://www.zelusbeer.com/stockists

Facebook: https://www.facebook.com/zelusbeercompany/

Twitter: https://twitter.com/zelusbeer

Instagram: https://www.instagram.com/zelusbeer/

Untappd: https://untappd.com/

Cheers,

Geoff.

Section two

Grit, Practice and Flow - https://www.linkedin.com/pulse/grit-practice-flow-christopher-russell

 

Outro

OK, my long suffering friends, Since it is St. Paddy’s Day maybe you have sipped a nice local craft IPA along to the finish of Episode 4-361 of the RunRunLive Podcast. 

I told you I have not been racing this spring just hitting that training that the coach has been throwing over the wall.  Boston is the second Monday in April and we’ll see what that brings!

The interesting thing is that I have been hitting paces on these tempo runs that I haven’t seen since 2011. 

Let me back up for those of you who might not have been listening to this podcast for 10 years…After the marathon in 2011 I pulled up lame with a terrible case of plantar fasciitis that I just could not shake and I basically stopped running for 18 months.  I did a lot of biking and swimming but I stopped marathon racing almost entirely.

I was just starting to train again in 2013 and we had a challenging year. Some yahoos decided to blow up the marathon and my Dad died of cancer and to be honest it knocked me sideways a bit.  So, I did this Forrest Gump routine where I ran a marathon a month from the Boston Marathon 2013 to the Boston Marathon 2014, including Marine Corp and New York and one I just made up myself. 

I think I may have overshot a bit because the following season I came down with this heart problem called exercise induced AFIB.  That laid me low for another year until I went in and got it fixed in the spring of 2015. 

Then, being the stubborn guy that I am, I started training again.  But, I had lost a solid 30 seconds a mile off my marathon times to all this foolishness and trials and tribulations.  I settled into a new normal and kept having adventures. 

Now you’re up to speed.  So here we are.  2017.  Training for my 19th Boston Marathon.  Guess what?  I’m seeing paces that have seem to indicate that I’ve managed to get back 15 seconds of that 30 seconds I lost. 

I was on the treadmill this week doing a 11 mile step up run and my zone 4 pace was 7:08 – 7:18 towards the end of that run.  It looks like I have my base back, my aerobic fitness or, in layman’s terms, my engine.  I’ve gotten a bit of the pace back.  I don’t have any real speed but I do have some solid tempo paces. 

So as you raise your green tinted Guinness tonight think about saying a short prayer for me.  Pray for good weather on Patriot’s Day.  Pray that I’ll be graced with the common sense not to attack the course like I did last year.  Pray that I will find the courage to close those last 6 awful miles to Bolyston street. 

You’d think that after all these years it would cease to scare me.  But the thought of racing Boston still fills me with an awful dread because I know what it is capable of and I’ve been beaten more times then I have won. 

But, also pause to think about the Grit you need to have to hang in and keep pushing through 5 years of challenge.  Listen, I do this because I need to do it. It’s my passion in the true Latin sense.  There is nothing that can beat you unless you let it beat you. 

All it takes is grit.

I was down in Dallas last week.  I came back from my early morning run and was getting some coffee in the hotel breakfast buffet.  It was just me, one other lady guest and the lady working the buffet.  You know, one of those self-serve areas.

The other lady guest stops the server who was going about her business, cleaning and checking, etc – and I’m thinking, “Whoop, here we go, she’s going to whine about the waffles being too salty or something…”, but no.  She stops the server and says, with a big smile, “I just wanted to let you know how great a job you folks are doing with this breakfast.  It is the best I’ve ever seen.  I just had to let you know how great a job you’re doing…”

And that Server walked away with the biggest smile. 

Ear to ear. 

Don’t be stingy with your gifts.  You can make a difference. 

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4361.mp3
Category:Running -- posted at: 9:08am EDT

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

Hello my friends,

This is Chris.  I know, you’re used to hearing my voice and may be taken aback to see it coming out of my actual face, but I wanted to talk to you.  On April 17th of this year I’ll be running my 19th Boston Marathon. 

My training’s going well – I should be able to give it a respectable effort. 

And, of course, I’m running for Team Hoyt this year. 

If you don’t know the story of the Hoyts, on a fateful day in 1979 rick Hoyt, who is about my age now and told his dad, Dick, that he wanted to run a local 5 miler.  That started an amazing story of Dick pushing Rick in his wheelchair through thousands of races.  Marathons, ironmans and in the process they broke barriers for the disabled in all walks of life.  They became heroes to a generation of athletes.

So I’m asking for your help. 

This isn’t to support me, or even the Hoyts, or even the 100’s of disabled athletes they encourage. 

This is you and me supporting dreaming the impossible

This is you and me supporting the courage to make a difference

This is you and me creating a world that You and I want to live in. 

 

There should be a link to my crowdrise page here somewhere.

I’d appreciate donations of any size. 

Thank you

And I’ll see you out there.

Direct download: Hoyt-2017.mp4
Category:Running -- posted at: 4:35pm EDT

The RunRunLive 4.0 Podcast Episode 4-360 – Dan Weston Runs to Work

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4360.mp3]
Link epi4360.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Well hello my friends and welcome to Episode 4-360 of the RunRunLive Podcast.  This is Chris your host.  That’s 360 podcasts out there over the past 8-9 years.  Kind of amazing.  It’s been awhile since I re-jiggered the format maybe it’s about time for some fashionable new skins or something. 

I’d like to do more but there just isn’t much money in yak farming.  There is plenty of money in being a hit man but I have to keep that in secret, offshore bank accounts. 

Today we have a longish interview with Dan Weston who is one of our friends from the UK.  We talk through his running adventures. 

In section one I’ve got a piece on some of the finer nuances of hill repeats.  In section two I’ve got a thoughtful piece on ‘hope’ that has been kicking around in my brain for about a decade so I’m glad it made itself known.  I published this piece on LinkedIn this week. 

By the way a kudos to those of you who hunted me down on LinkedIn after I posted that piece about setting up your profile a couple episodes back. 

I published another piece on ‘Grit’.  I’m reading that book by Angela Duckworth and I would recommend it.  Very good book.  Pulls together many of the concepts we’ve talked about here and, frankly, a very appropriate read for endurance sports aficionados.

How’s my training been?  Am I still battling injuries?  I know I left you hanging with some knee pain and some foot pain and a couple week’s off?  Well the day after we last talked I went out and hit a hilly 18-miler with my buddies and felt great.  Coach has been beating the crap out of me but I’m hanging strong. 

He gave me a 13 mile step up run with 50 minutes of it in zone 4-5 that I struggled with.  He gave me these hill repeats that I’m going to share with you.  Then last Sunday I knocked off a hilly 19-miler on my own in 2:45.  Yesterday he damn near killed me with a set of 7 7-minute intervals.  But, I’m getting it done and nothing hurts.  6 weeks out from Boston so this is the hard part.  The dark place. 

For the remainder of this week he’s got me doing another set of hill repeats and then a tempo 14-miler with the middle 10 miles at faster than race pace.  So, yeah, the good stuff!

I’ve been trying out different guided meditations on Youtube as part of my morning routine.  Like I said you can search on “Meditation for _____” fill in the blank and you’ll find several.  Meditation for sleep, for studying, for energy, for anxiety, for dead possums…anything. 

Most of these are just breathing meditation. Some have various relaxation and visualization techniques.  But some are actually very close to hypnosis, so you have to be careful.  They will do that thing where they talk you into a meditative state and then do the old “you are going down an elevator…deeper and deeper…when I count to three…” that sort of thing.  Just be careful, because in this state you are susceptible to suggestions. 

Like I said it’s hard for me to meditation because Buddy the Wonder dog hates meditation and will invariably start his barking and whining when I’m deep in a meditative state.  He hates meditation. 

Funny, I noticed I’ve been buying a lot of extra dog treats recently…and going for a lot of walks…

Hmmmm….

On with the show!

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  We have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Hill Repeats Nuance - http://runrunlive.com/anatomy-of-a-hill-repeat

Voices of reason – the conversation

Dan Weston

Short bio :

I started running at the age of 26 and quickly progressed to running for North Wales.  I did well in 10ks, so moved up to half-marathons, then full marathons and Ultras often achieving a podium finish.  In the last year and a half I’ve been focusing on Ultra Marathons.  Representing my Country (Wales) in the last few.  

My goals for the next year are to achieve a sub 2h30m marathon, win a few more UK Ultra Marathons. 

Section two

HOPE - http://runrunlive.com/hope-is-a-strategy

Outro

Yes, my friends, not only have you run to work but you have taken a shower and found yourself at the end of episode 4-360 of the RunRunLive podcast. 

I will continue to train away for Boston.  I’m keeping my promise of not running any of the spring races and just focusing on the big race.  That will be my 19th Boston Marathon.  My club gets a hotel room at the finish with a massage / physical therapist. If you need a place to take a shower let me know and we can have a beer!  That is if you’re willing to wait until I drag my tired old bones across the finish line. 

I am collecting for Team Hoyt and I’m a bit light so I could use the help – the link is in the show notes.

My cross-training project for the summer is probably going to be to try to climb the 10 tallest mountains in New England.  Not sure I can do them all in one season but Teresa says she’s in. 

The days are noticeably warmer and longer.  I’ve been getting out in shorts the last couple weeks.  Spring is in the air.  I really like spring.  It’s a hopeful season. A season of rebirth.  A season of new beginning and promise. 

It makes me think about how lucky I am.  How many podcasts I’ve been able to produce on this journey.  How many adventures we’ve had together.  How many great new friends I’ve made. 

I’m a lucky person.  I really am.  I am grateful.  Thank you for hanging around with me. 

Think about what you’re grateful for.  I bet it will make you smile when you’re doing hill repeats!

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4360.mp3
Category:podcasts -- posted at: 12:36pm EDT

The RunRunLive 4.0 Podcast Episode 4-358 – Pam the TrailMomma

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4359.mp3]
Link epi4359.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Well hello my friends and welcome to Episode 4-359 of the RunRunLive Podcast. 

Today, for me is February 17 2017.  For you?  Who knows?  Through the miracle of time travel and temporal displacement you could be interfacing with my digital echoes thousands of years from now. 

I’m going to keep my intro brief because I’ve got a couple longer pieces in this episode and I’m horribly behind schedule! 

When we last talked my training was great and I was ramping up my volume and intensity.  Of course that was a great way to cures myself.  The next day I ran an easy run with my buddies and that night I had a noticeably sore knee. I couldn’t tell if it was from the running or from carrying some heavy crates up to the attic so I took a few days easy.   

By mid week it was gone and turns out I probably tweaked something in a non-running activity.  Just goes to show you how terribly fragile a marathoner becomes in the run up to a road marathon.  As a result I missed a weekend long run. 

Then this past weekend I got 17 and a half in with my buddies and my foot ended up being quite sore afterwards.  Feels like I aggravated my plantar fasciitis again.  It’s a combination of the high volume, the cold weather and my shoes are getting old.  But, I had to take most of this week off as well.

I dragged my bike trainer in from the porch and set it up in the living room in front of the TV and have been spinning away.  I’m going to try an easy 18 tomorrow morning with my buddies. 

One great development is that coming full circle I’m doing long runs with my old friend Frank who you might remember from episode 1!  He went through that same hip resurfacing thing and is back on the roads with me training for Boston! 

Never say never!

Never say die!

We’ll be doing this when we’re 80!

Today I chat about trail running and plant eating with the delightful Pam the “Trail Moma” – I think you’ll like her. Thanks to my friends out there for responding to my cry for help to get some new interviewees! It worked. 

In section one I’ve got a long piece on how to survive the winter blues in your training and your life.

In section two I’m going to test out piece on sales that I’d appreciate any feedback on. 

Send me fistfulls of dirty cash in duffel bags, or just contribute, to my Team Hoyt fund. Yeah you.  I’m talking to you!  Do the right thing.  I know where you live.  I’m sending Buddy to break your legs for a contribution. 

I’ve had to move 3 large helpings of winter storm snow this week and my back hurts! But we also got the winter moon which was wonderful!

The days are getting longer.  Spring is coming. 

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  We have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Winter Blues  - http://runrunlive.com/10-ways-to-work-the-winter-stress-out-of-your-training

Voices of reason – the conversation

Pam – The TrailMomma

Links:

www.trailmomma.com

Instagram: @Trailmomma

Facebook: https://www.facebook.com/trailmomma/

 

As for a bio, feel free to use this or grab from my site - either is fine.

 

A New Jersey transplant that landed herself in California, Pam is a weekend warrior with a passion. She works full-time, is the mother of two and has a burning desire to see everyone achieve their best life by thriving on a plant-based diet. If she's not running the canyons of Northern California she is attending plant-based conferences or has her nose in a book reading the latest on the healing properties of plants. She finds pleasure in helping those that reach out to her for help in transitioning out of the Standard American Diet (SAD) and into one that will transform them inside and out. 

 

TRAILMOMMA - Mommyhood = the best adventures

www.trailmomma.com


Two more links. My YouTube channel and I realized I mentioned the Engine 2 group in our talk. 

https://www.youtube.com/user/pk4444

http://engine2diet.com/

 

Happy Trails!
Pam
 
www.trailmomma.com

Section two

Sales and selling - http://runrunlive.com/why-is-sales-such-a-mystery

Outro

Yes, my friends, this particular trail is a dead end that you have followed, an impassable swamp of ideas that you cannot ford, but you have reached, at the end of the RunRunLive Podcast. 

I’m still training away and a couple weeks isn’t going to affect me either way.  The lesson, for you, though, is, as I said in the first piece, pay attention and get in front of injuries early in your cycle.  Before they take you out.  I know in my experience there is never an immediate chronic injury, it’s always something that would have healed in a couple weeks or days if I had just been smart about it. 

We’re about a month and a half out from Boston.  That gives me plenty of time to tune my racing. I’m already riding a good fitness base so I’m not worried about it.  I can lose those last ten pounds in 2 weeks if I have to!

I’ve got a lot going on.  I’m short on time today and that’s ok.  That’s why we set deadlines. Deadlines and urgency are enabling.  As a matter of fact urgency is one of the preconditions for entering a flow state.  Translation: you do some of your best work when you don’t have any other choice and you don’t have time to think about it!

I’m reading a great book, that I’ll write more about in the future, called ‘Grit’, by Angela Duckworth.  It talks a lot about how being successful is more related to sustained effort than intelligence and skill.  I love this concept.  I can see it in my running and career. 

It also says that when you find something that you are passionate about, that becomes your obsession and purpose, it isn’t like being struck by lightning.  Most people don’t end up doing what they thought they would.  The path to success and passion and self-realization is a crooked one. 

If you were to stumble across my personal journals you’d find them full of laments that I don’t know what I want to do with my life!

The first phase is one of ‘interest’ of ‘discovery’ before people lock into that thing they love.

So, don’t be afraid to try new things and shop around in your interest.  It’s an incremental process and a crooked road that never ends.  Please, enjoy the journey!

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4359.mp3
Category:Running -- posted at: 9:27pm EDT

The RunRunLive 4.0 Podcast Episode 4-358 – Q&A with Chris

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4358.mp3]
Link epi4358.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Well hello my friends and welcome to Episode 4-358 of the RunRunLive Podcast.  How are you doing?  We made it to February.  We’re on the other side of the equinox. The days are getting longer. 

My training is going great.  I’ve been eating clean and I’m ramping up my miles for Boston.  I did a 1:20 step up on Sunday with a full 50 minutes of tempo at faster than race pace.  I did a hilly 10.5 on Tuesday and another hilly 10.8 on Wednesday.  I’m at close to 30 miles and I’ve got two more runs this week. 

That’s good volume for me and my legs feel good.  I’m recovering well and nothing hurt.  Right on plan. 

Today we have an interesting interview with a handsome, intelligent and compelling man.  No.  Not really.  Just kidding.  As I threatened I had my baby, future Neurosurgeon, Teresa ask me questions that you had sent in.  What can I say, they can’t all be great shows! Come o, we’re at episode 358 for heaven’s sake!  I get a gimme now and then.

In part one I’ll focus in on how to execute a step-up run.  In section two I’ll share a piece that I wrote this week on how to tell your story on LinkedIn for my business blog. 

Other than that it’s Friday night and I owe you a show! So let’s progress with alacrity before we freeze in this February evening. 

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  We have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

Last week one of my runs was a 30-30 workout.  It’s a bit of a speed workout.  You warm up then you run 30 seconds hard, at 15-20 seconds faster than your 5K pace.  Then you recover for 30 seconds and repeat.  Do that 20 times and cool down. 

It’s the type of workout that you should really do on the track, but the local tracks are all under snow right now so I did it in my neighborhood. 

My neighborhood is almost exactly a 1K loop.  It’s sort of a slightly inclined 1K oval.  It’s good for this type of workout and my neighbors have long gotten over the fact that I’m THAT guy. 

There’s a Montessori school at the end of road.  So I ran past the kids playing in the playground every 4-5 minutes.  I got out at lunch, to get some sun, so they were out playing in the snow.  These are little kids. 

They were playing over the remains of a snow fort of some sort.  We got this weird ice-rain-snow-freeze that makes for some sturdy, crunchy snow. 

I got these little windows of precocious organizational behavior as I ran by. 

First time I passed they were trying to stop someone from destroying the snow fort.  There was a party that was actively pro-destruction and another that really didn’t want them to do that and a couple of moderators trying to find a middle ground.

Next time I went by they had figured out some way to jump off or slide on the fort remains and now were working out the rules for doing so.  Much debate on the proper jumping and sliding protocols. 

Next time they were all happily taking turns doing whatever it was they decided was the funnest thing to do, but since, apparently only one person at a time could do it, the moderators were now verbally enforcing who’s turn it was and how long they could go.

No adults involved.  Just a gang of little kids on a snow fort.  And they self-organized to keep things moving along.

Made me think about the nature of humans and how we are much stronger together than apart.  When we can work it out and find a way to move forward – everybody wins.  Maybe we could promote these kids up to run the world?

On with the show.

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Step-up run part 2 - http://runrunlive.com/anatomy-of-a-step-up-run-part-2

Voices of reason – the conversation

ME!

Got nuthin to add!

Section two

Using LinkedIn to tell your story - http://runrunlive.com/using-linkedin-part-one-telling-your-story

Outro

Alrighty my friends.  You stepped up to the end of episode 4-358 of the RunRunLive Podcast. Love you guys.  Don’t be afraid to send me questions or comments.  I do love the interaction. 

I’m right on track in my training for Boston.  I received my entry confirmation today – so it’s real! Hopefully we’ll get good weather and I’ll be able to let the dogs out!  My nutrition has been super clean this week.  It’s been a good build week and I feel pretty good.  I’ll go out for an easy 7-8 with my buddies tomorrow and then 15-16 on Sunday. 

As I promised I skipped Derry this year and am not signing up for any of the spring races.  I may decide to do Eastern States.  But I’m trying to focus my training and keep it simple. 

I had two back to back 1:30 runs this week.  I did them on a hilly course around my house over into the next town on the back roads.  We’ve got snow on the ground and it’s in the mid-20’s.

Tuesday I couldn’t get the run done until it was dark out.  I went out into the cold, quiet New England winter night.  It’s really special in the winter at night when it’s cold out.

It was a moonless night. It was super quiet.  When it gets cold the air gets really dry and crisp.  All you can hear is the pat pat pat of your feet on the pavement and the sound of your own breathing.   

Even though there was no moon, because of the icy snow cover the woods and roads were lit up from the starlight.  When it gets dry like this the stars fight their way through the light pollution and stand out.  You can look up and see Orion the Hunter and the Big Dipper and Cassiopeia and the sparkling dust of the Milky Way.  Our home. 

So don’t be afraid to get out and feel the cold air in your lungs and live the winter months with the verve and joie de vivre that I know you all possess. 

And…I’ll see you out there!  

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4358.mp3
Category:Running -- posted at: 10:38pm EDT

The RunRunLive 4.0 Podcast Episode 4-357 – Hip Re-surface with Joe

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4357.mp3]
Link
epi4357.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-357 of the RunRunLive podcast. I wrote this sitting in the airport in San Jose waiting on a red-eye flight back east. I don’t mind sleeping on planes. I’m a good sleeper. It wasn’t a direct flight and there actually wasn’t much sleep. I’m a bit burnt out from a couple weeks of travel and some emotionally draining interactions.

I got a run in. A morning run. I just headed out from the hotel and followed the trolley tracks and sidewalks up north 1st street. It was cold and rainy. Something very rare in California. They welcomed the rain but it messed people up. It caused extreme traffic problems.

It was a bit surreal running past PayPal’s head quarters in the pre-dawn drizzle. I just did an out and back. It’s cold for them - in the 40’s and everyone is bundled up in down jackets and scarves. It was more like an April day for me and I was in shorts and a t-shirt.

Today we are going to talk to Joe Hill a friend of the show who talks us through his hip resurfacing journey that ended, believe it or not, spoiler alert, very well. This is a continuation of the ‘overcoming serious injuries’ series.

And I have no agenda here. I’m perfectly fine, training away, no aches and pains more than usual. I am unusually busy so I’ll apologize for being distracted!

I have been collecting questions for a Q&A show and I’m going to get Teresa to interview me - that should be fun - so if you have questions for me about anything send ‘em on over.

In the first section I’ve got a piece about how long should the long run be in your training plan. In the second section I’m going to share with you a verbal doodle I penned while sitting in a Starbucks in San Jose. Hey, take it for what it is. My form of poetry. Sorry. As the saying goes „Sometimes you’re the bird and sometimes you’re the windshield.“

Two self serving points. I am collecting for Team Hoyt for the Boston Marathon and would appreciate your support. A little bit from a lot of people makes a difference. Be kind. Help those who need it.

The crowdrise Link in the show notes.

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

The second thing is that the podcast is ad free and listener supported. I do this by offering a membership option. This isn’t a job for me, it’s a hobby and your membership helps keep the lights on. In exchange we put out some members only content. Go to my website to sign up. WWW.RunRunLive.Com

...

I watched a good movie last week. It’s one of the new releases on Amazon Prime and it’s called Gleason. It’s about Steve Gleason, an American football player, famous for bocking a punt in the post-Katrina New Orleans Superbowl.

He finds out he has ALS, Lou Gerrig’s disease, and documents the whole process. This is the same disease Stephen Hawkings has. Most patients don’t last more than 3 - 5 years. Hawkings has somehow managed to live to 73 with it.

It’s a terrible disease because it doesn’t really effect your mind but it wastes your body. It is a heart wrenching movie. In my house they girls usually fight over what to watch, but this had a football in it so my wife would watch it and had some neuro science in it so my daughter would too.

https://www.youtube.com/watch?v=WgkQU32XSFQ

 

In the end it’s about struggle and courage. And that’s life in a microcosm, right? We all have struggles and we all need courage.

On with the Show!

The RunRunLive podcast is Ad Free and listener supported. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content. Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years.

o Member only race reports, essays and other bits just for you!

Exclusive Access to Individual Audio Segments from all Shows

o Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

How long? - http://runrunlive.com/how-long-should-your-long-run-be-in-marathon-training

Voices of reason – the conversation

Joe Hill’s Hip Re-surfacing journey

or info on the procedure: http://surfacehippy.info/

 

You can include my email address on the show notes, if you want:  joehill33@gmail.com.

 

I enjoyed chatting with you today! Thanks for your time!

 

Joe

Section two

Caffeine and Laptops - http://runrunlive.com/laptops-and-caffeine

Outro

Yes my friends you have slept sitting up between two strangers all the way across the country and to the end of Episode 4-357 of the RunRunLive Podcast.

How about Joe,huh? New hip and he runs a PR and gets a BQ! The learning here is that you don’t have to train, just get new parts! I wonder how many years before sports are going to have to make a call on how much artificial augmentation you get to have in your body before you get disqualified or at least have a different standard for ‘augmented’ humans?

It’s a science fiction world out there.

I don’t think I’m going to race until Boston this year. I’m a bit tired of these races and they are all getting pricey as well. We’ll see. I might get the urge to run Eastern States or Stu’s but I’m going to skip Derry this weekend and just do my own long run.

I don’t have any big plans for the summer yet. I just finished reading Thoreau’s “The Maine Woods” and I’m thinking about taking Teresa up to climb Kataddn. It still sounds pretty wild up there on the other side of Bangor and I do love the woods. http://www.baxterstateparkauthority.com/maps/hiking.htm

I’ll write a review of ‘The Maine Woods’ this week. It was much more readable, narrative-wise, than Cape Cod or Walden. I might circle back to Walden, but I’ll work in some business reading first.

With travel the last couple weeks I have fallen off the good-eating habits train, but I’ll get back on and do what I can. Life is life and you have to adjust to circumstance. With Boston only 90 days away my training will start getting more intense and more race specific. Longer runs and more tempo work, less easy base building.

Buddy is doing great. I took him for a run in the woods this week and he loved it. 20 minutes in the cold and slush. He’s now the last of his cadre in the neighborhood. The last of his class, the black lab next door who taught him how to swim moved on to the great dog park in the sky after the holidays. Buddy is still up and reasonably mobile for a goofy old man.

...

I was going to end this show by sharing some thoughts on the Hollywood blacklist. I’m listening to a history of it right now, and it’s top of mind. But it wasn’t the most positive thing so I’ll push it out to the member’s feed and avoid the hate mail.

Instead let’s think about Joe’s journey, and Steve Gleason and all the others like them. We all have low points and challenges in our lives. When you’re inside them you can’t even imagine things getting better. You get overwhelmed by hopelessness and despair.

Invariably when I look back at the really challenging times in my life, whether they be in my career or my training they were a gift. They caused me to stand up and take charge of my story. They caused me to take leaps of faith and make things happen. The lower the low point, the bigger the challenge, the more you learn from it and the bigger the bounce. You come the other side forged in the heat of the furnace. You become a much stronger and resillient person.

But only if you are willing to try, to adapt, to learn - to get over yourself and move. Challenges become meaningful when you give them meaning. Low points become valuable when you wring the value from them.

And as for you - Keep your heads up and your eyes open. Watch out for the sharp rocks and hanging branches of life... and I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

 

Direct download: ep4357.mp3
Category:Running -- posted at: 10:27pm EDT



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