The RunRunLive 4.0 Podcast Episode 4-394 – Liz runs on Venti

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4394.mp3]
Link epi4394.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 and welcome to the RunRunLive Podcast episode 4-394. 

Today’s show is about empowerment.  There has been much ballyhoo around empowerment in the past few years, rightly so.  To my mind it is not about someone in charge, or society or culture stepping forward and blessing you with empowerment.  It is about you realizing that you have the strength, the gifts, the permission to be empowered.

Just like ‘inspired’ means to be filled with spirit, ‘empowered’ means to be given or gifted power.  What we’re going to realize is that we have the ability to give ourselves that gift. 

This is a big part of how a good coach, and a transition to an endurance lifestyle, can transform your mindset by giving you, or more appropriately, revealing to you your own infinite power. 

Today we have a chat with Liz, who is a runner, a coach and a mom.  Liz and I have spent some time running the roads of Groton together.  We talk about empowerment of her runners. 

In section one I’ll tell my Wapack Trail Race tail.  And in section two I’ll talk about…I’ll give you three guesses… That’s right Empowerment!

I’m ramping up my training for the Baystate Marathon in October.  Have been working on my speed and it’s awful but I’m getting the workouts done.  At least the weather is turning a bit cooler now up here so I can avoid the soupy heat and humidity. 

But the days are getting shorter in a hurry as well.  I’m doing some workouts at night in the dark.  I don’t mind, I’ve always been a night runner. 

I did a trail run one night last week and it was a clear moonless night.  Really pretty to be able to look up through the trees and see the stars splashed across the sky. 

As we move into fall the Concord grapes are ripening.  The sweet-sour smell hits you as you pass by.  They are screaming florid grape smells at you as if to say, “We’re still here! Your Vikings and colonials have come and gone, but we’re still here!” 

I have a key tip for you.  Something I learned from the 100 mile training.  When I run at night on the road I have always worn a headlamp.  I also try to wear something reflective or a blinky light on one arm. 

In Ultra-running you carry a flashlight as well.  Remember what generation I’m from.  When I think flashlight I think about those 8-inch long cylinders with multiple heavy D-cell batteries that at best gave off a wan yellow glow.  Think horror movie flashlight. 

When I started training overnights for the 100 I looked around for flashlights and discovered there is a whole new generation of cheap, bright, small, LED flashlights.  Companies give them away as marketing knickknacks. 

They are so small and light you can hold them between your fingers and not even notice them.  This way you don’t have to turn your head to illuminate something, you just point the flashlight at it.  When you’re running into oncoming traffic you can wave the light around in their frame of reference to make sure they see you. 

So, my friends, turn on your love light, and let it shine, shine, shine…

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Wapack-2018 - http://runrunlive.com/wapack-2018

 

Voices of reason – the conversation

Liz McHutcheon – Running on Venti

Instrgram @runningonventi

FB @runningonventi

Twitter @runningonventi

www.runningonventi.com

Things I like:

Lay’s Ruffle Potato Chips, New Zealand Sauvignon Blancs, Harry Potter Movie Marathons, travel and photography.

I’m a runner (especially love the trails), coach, writer, and former CPA who knows a few things about Quickbooks. I’m a mom to two amazing and sometimes pain in the butt daughters who have taught me more about myself then any book. I’ve lived in Ireland where I got engaged and married. I’m vegan and love all animals especially my two Golden Retrievers, Thor and Ginger and my three cats, Fluffy, Bailey and Paris.

I’m over 50 and I don’t let that number tell me what I can and can’t do. I’ve been to Paris more then any other city in the world besides Boston (where I live). I’m not afraid to try new things, go by myself to run the stairs at Harvard Stadium with November Project, go run a race alone in another state and listen to what my gut is telling me to do even if I’m not sure where my gut is taking me.

So why Running on Venti? I do love coffee but it is more than about the coffee. It’s about living your big, beautiful life and going after those BIG goals, one small and sometimes messy step at a time. Even when it’s scary. It’s jumping all the way in not just slowly getting used to the water.

My favorite coffee to order: Iced Venti Decaf Americano with extra ice and coconut milk.

Running Stats: 5K x lost count (PR 23:40), 10K x lost count (PR 54:35), 10 miler x 4 (PR 1:27), Half-Marathon x 7 (PR 1:49:11), Marathon x 3 (PR 4:51), 50K x 2 (PR 8:11).

Section two – Empowerment - http://runrunlive.com/empowerment

Outro

Thank you my friends for joining me for Episode 4-394 of the RunRunLive Podcast.  Do you feel empowered?

I’m training now for the Baystate marathon.  Putting in some road miles. I feel pretty good.

One thing I had taken my eye off of was my nutrition. I have been eating too much junk and drinking too much beer.  I started a new project with the goal of getting to the starting line of Baystate under 170 pounds.  I figure why waste this fitness I have by half-assing my preparation? 

I have a quick story about worms. 

I didn’t get much out of my garden this year.  The varmints ate all my tomatoes.  I didn’t get any squash and only a couple cucumbers.

But my kale was great this year.  For some reason the cabbage worms never showed up and I’ve been eating kale salads every day for a month. 

This week the worms have discovered my kale, not the cabbage worms, which are all green, the color of the plant, that makes them hard to clean off.  My wife the horticulturalist says these worms are Sod Worms.  They are green and brown with yellow and black stripes. 

They aren’t making a dent yet and they are easier to clean off because you can see them.  As the weather cools off they will be less active.  Hopefully I can still get my salads for a few more weeks, even if they have a bit of extra protein in them.

I also have a family of caterpillars chewing through my parsley.  They are those big striped worms that turn into beautiful butterflies.  The butterflies are like royal blue monarch butterflies.  I’m letting them eat the parsley.  Seems like the right thing to do.  Karma and all.

I was listening to some poets talking about how movement is an act of meditation or prayer.  You make yourself a vessel and allow power to come through you.  Whether you that is the power of god or the power of the universe that we share.  You are a doorway. 

Think of the relationship between movement and empowerment spiritually.  Moving through the stations of the cross.  Climbing the tower of a Buddhist monastery.   Each step is inserting a power (or a prayer) into the world.

Think about that the next time you’re out for a run.  Imagine you are a conduit for power and are injecting it into the world each time your foot rings the ground. 

Think about that.

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: epi4394.mp3
Category:Running -- posted at: 9:07pm EDT

The RunRunLive 4.0 Podcast Episode 4-393 – Gary and the Tao of Running

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4393.mp3]
Link epi4393.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 and welcome to the RunRunLive Podcast episode 4-393. 

Today’s show is about resilience.  That’s the theme.  It’s more than just stubbornness, or courage, or grit, (which is the popular term now).  It is about all those things and more. 

As endurance athletes and runners we have a front row seat to the practice of resilience across the arc of our lives.

Today we talk with Gary who I met at the Burning River 100.  He was selling copies of his book “the Tao of Running”.  I took his card, and we connected this past week to chat about how to practice this courage, and enjoy it, in our training and racing.

In section one I’ll talk about resilience in our running.  You can tell by now that I ‘v been thinking about this a lot.  Resilience is one of the keys to living a successful life, right?  In section two I’ll talk about an example of how to use resilience at work.

I am running the Wapack Trail 18 miler this weekend.  I’m looking forward to it.  I think I can carry the fitness I built up this summer into the race and do well.  It’s a funny thing when you look at an 18 mile technical mountain race as an easy race! 

Other than that I’ve been training away, trying to get some speed back.  Not that I ever had any real speed, it’s all relative. 

I registered for my 21st Boston Marathon this week.  I used my Baystate time from last year of 3:33:33, which would probably get me in under the cutoff.  I’m guessing the cutoff is going to creep again this year and move closer to 5 minutes under the standard.  But, since I have 10+ years in I get to register early and cut the line.  Technically I could get in with a 3:39:59. 

I can’t believe summer is almost over.  I hope yours has been splendid.  Mines been pretty good. 

I got to ride my motorcycle more than I have in years. I have a back-road route that I take to work and back.  I sometimes think that maybe an old guy like me should not be riding the motorcycle so much.  My reaction times probably aren’t what they used to be.  Getting into an accident with a car on a motorcycle typically doesn’t end well for the motorcyclist.

I’m basically a giant engine with a gas tank strapped to it traveling at high velocity. 

As anyone who rides a motorcycle knows, the first thing people do when they learn that you ride is tell you their worst motorcycle story.  That friend who got obliterated on the highway by a distracted driver.  Here’s a tip; that’s not the least bit helpful.  Don’t do that. 

On the back roads I’ve got different challenges than on the highway.  On a typical ride to or from work I’ll have one or two cars try to kill me.  But, I’m pretty good at seeing it coming so I avoid these inelastic interactions with the other commuters. As a bonus I get to shake my head at them and give them the ‘WTF” body language. 

Mostly it’s people pulling out.  They just don’t see bikes.  There’s also a fair amount of running stop signs and not using signals.  You scan the landscape ahead of you and watch you the oncoming traffic.  You can read the ‘body language’ of the cars.  You get good at predictive analytics. You see a situation developing and make sure you’re not there when they do that stupid thing.  It’s like a video game. 

One thing I’m seeing more of this year is people crossing the lines.  I know in Asia and certain metropolitan areas the lane lines are optional, but out where I live you’re supposed to stay on your side of the line.  I don’t know why you need to drive on my side of the road.  I see this behavior as a biker and runner too.  It’s probably distracted driving.  People are drifting all over the road. 

So, my friends, look twice, save a life.  Motorcycles are everywhere.  Relax.  There is no need to run that stop sign.  Tighten it up a bit and keep to your own side of the road.  We appreciate the effort.  Spread the love.

I’m going to keep riding my bike.  I always figured that’s how I’d meet my maker.  Being distracted by a pretty girl on the sidewalk and burying myself in the back of a stopped truck. 

But, I’m resilient.  Are you?

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Resilience - http://runrunlive.com/resilience

 

Voices of reason – the conversation

GARY DUDNEY, Ultra Runner & Author

thetaoofrunning.com,

Thank you for the great podcast experience. The book is The Tao of Running: Your Journey to Mindful and Passionate Running and of course is available through Amazon or Barnes & Noble as a paperback, Kindle, or Audible version. The new book, coming out in November, is The Mindful Runner, Finding Your Inner Focus, which can be pre-ordered through Amazon right now.

I have a website, thetaoofrunning.com, which has a lot of information for runners including all my past columns from Ultrarunning magazine and all my race reports from the past 20 years.

Bio Blurb:

GARY DUDNEY has been publishing articles on running, trail running, and ultrarunning for the past 20 years. His work has appeared in all the major running magazines, such as Runner’s World, Running Times, Trailrunner,and Marathon & Beyond. For Ultrarunning magazine, considered the “voice of the sport” of ultra long distance running, he’s served as a regular columnist since 2008, and he has additionally supplied the magazine with dozens of uniquely quirky race reports.  Ideas for The Tao of Running were shaped by the 65 one hundred mile races he’s participated in and the almost two hundred other long distance races he’s completed. He holds a Master’s Degree from the University of Kansas in English Literature and his fiction credentials include stories in Boy’s Life magazine and in numerous literary magazines and one published novel, Cries-at-Moon of the Kitchi-Kit.

Book Blurb:

The Tao of Running offers a fresh perspective on the mental side of running while entertaining with vivid tales of running adventures. Going well beyond the standard training and racing advice found in most running books, it guides runners to a wider understanding of how running fits into their own aspirations, goals, and life philosophy, and how running can transform their lives.

The Tao of Running answers questions, such as:  How does running evoke mindfulness and lead to stress reduction? How is running a transformative existential experience? How does running teach fundamental lessons about goals, self-awareness, and self-improvement? How does running promote special friendships and new perspectives on life?

No other book offers readers these multiple frameworks for understanding their running experiences along with lots of practical advice on getting the most out of running. Readers are guaranteed to gain a greater appreciation for the rewards and possibilities inherent in running.

 

Section two – One More Call - http://runrunlive.com/one-more-call

Outro

 

I managed to get down to Cape Cod last week.  I got a 2:30 long run in on the beach.  I wanted to go up to Coast Guard Beach which has a long, unbroken, straight line of a beach.  But the logistics proved a bit of a hassle.  Instead I went out to the Coast Guard Light Beach in Chatham.

I’ve been running there for years but It has become challenging to get enough distance.  The beach used to run for miles but now it has been washed away and you can only get out for a mile or so before you run out of beach.  I was standing there looking across the harbor opening trying to decide if I should swim across the 50 feet to the other side.  A girl in a boat offered me a lift.  I demurred. 

Luckily it was low tide and I was able to cross the mud flats and cut through the old port over to the private beaches on the other side.  In Massachusetts you have access to any ocean beach, private or public, below the high tide mark.  I finally ran out of beach about an hour in, but was able to cobble together enough turns and crenulations to get 2:24 in before I made it back to my truck. 

There were lots of families out and people walking.  It was quite busy.  There were old guys in dirty rubber coveralls working the low tide clam flats with rakes.  The families got ferried out in skiffs for these excursions.  The clammers had their own flat bottomed aluminum boats bobbing in the shallows. 

The thought in the back of my mind was if it’s low tide now, am I going to be able to get back when I turn around?  Am I going to be able to beat the tide?  Sure enough when I got back to the Old Port the tide had erased the mud flats.  I figured I was almost back I could just run through the water.  I already knew the bottom was hard and it was shallow. 

I had un-retired an old pair of Brooks Launch for the weekend and I could justify getting those wet.  But, I found a trail off through the bush that circumnavigated the mud flats and got me back to the other beach without have to take the plunge.  It added a little distance, which I needed anyhow.  I was quite pleased with how things worked out.

Step into the trails and the beaches and all you adventures.  It will work out. 

Speaking of Cape Cod.  I found a home for my Spaulding Boys Wagon Tongue Baseball Bat from the 1800’s. 

Yvonne and I went to a bar in Harwich Port to watch the Patriot’s game and grab some dinner.  It is named the Hot Stove Café.  It is baseball themed.  I was chatting with the owner.  It occurred to me that I was surrounded by ancient baseball memorabilia.  I told him I had something in my truck he might be able to use. 

When I dropped it the next day he wasn’t around.  Which is perfect, because he couldn’t say he didn’t want it!. 

Just goes to show you.  Everything works out.  Patience.  Mindfulness.  Practice. 

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: epi4393.mp3
Category:Running -- posted at: 6:55pm EDT

The RunRunLive 4.0 Podcast Episode 4-392 – Rhonda Marie Runs Tennessee

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4392.mp3]
Link epi4392.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 and welcome to the RunRunLive Podcast episode 4-392. 

This is Chris your host.  Well, it’s been a couple weeks since we talked and a couple weeks since I finished the Burning River 100.  I’m back to full strength as near as I can tell.  I seem to have recovered very well and very quickly, probably because I hiked so much of the last half. 

Today we speak with Rhonda-Marie who a blind ultra-runner who did something amazing this summer.  She ran the Last Vol State Run across Tennessee which is a 500KM or 314 mile race.  But she did it unguided.  You are going to love this interview.  My audio editor Dimitri even commented on how this one was super interesting.

In section one I’ll do some Q&Q on the Burning River race, a bit of a wrap up, if you will.  In section two I’m going to talk about kindness.  Because we all need more kindness in our lives. 

My recovery is going very well.  I’ve started training again and have some races lined up that we’ll chat about later.  The first week after the race I did mostly stretching and a couple bike rides.  The second week I started running again. 

Two weeks from stumbling across the finish line in Ohio I went up with some friends and ran the Wapack trail course one-way with them.  We had a blast and I felt great.  Very strong. 

What you look for when doing recovery runs after an ultra is unique.  When you go out it’s not that your legs feel tired. Just the opposite.  When you first start the runs your legs feel great.  Unique to post-ultra recovery runs is that somewhere in that run your legs can go like throwing a switch.  It is all the more telling because you feel great up to that point, then your legs just disappear.  

That hasn’t happened since I started back in.  So I think I’m good. 

If you listen to any interview or story of ultra runners, when they are asked what they learned, invariably the answer is that we are stronger than we think.  Our bodies are designed for this stuff.  All we have to do is train for it and ask our bodies.  Then we have to decide to do it. 

Whether it’s getting up off the couch for your first run, or stepping off the cliff edge into the yawning dark unknow of 100 miles, or 300 miles, you can do it if you decide to. 

That’s it.  That’s what separates the finishers from those that don’t start, the belief that you can do it. 

You can do it.  Just decide to do it and it is as good as done.  That’s the hard part.  The decision. 

What hard thing are you going to decide to do today?

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Fever Dreams - http://runrunlive.com/exposition-fevered-dreams

 

Voices of reason – the conversation

Rhonda-Marie Parke, Blind Runner

RHONDA-MARIE PARKE, BLIND ULTRA RUNNER·WEDNESDAY, JUNE 27, 2018

Other-abled athlete Rhonda-Marie Parke has 8% vision. Traditionally Rhonda-Marie runs accompanied by guides; runners who call out obstacles along the way. With these guides she's run races from Marathon distances to 100 mile distances. She has also completed several end-to-end runs of various Ontario trails including The Bruce Trail (885 km), The Avon Trail (110 km) and The Thames Valley Trail (112 km). Rhonda-Marie has also ventured to the infamous Barkley Marathons. Rhonda-Marie continues to work in her community to encourage and create space for inclusive sport.

Accessing the Inaccessible

In July of 2018, Rhonda-Marie Parke will attempt to run The Last Annual Vol State race without the aid of guide runners.

Why Will Rhonda-Marie Proceed Unguided?

"My whole life, I have had to follow - even if the direction has been my choosing." - Rhonda-Marie Parke

Disability is diverse, dynamic, and ever changing. There is no such thing as universally accessible, especially in a 314 mile road race where cars are moving pieces, where animals are out and roaming, where fatigue, injury are all very very real; but then again, so is crossing the road to get to the library.

Rhonda-Marie continues to show other-abled athletes that they can get involved in the sports of their choice. Rhonda-Marie also continues to encourage running events to think about how to make their events accessible to athletes of ALL abilities. Inclusion in sport is not a given, it’s a process of adaptation and evolution of parameters. Ongoing conversation and community building is required.

What Is The Last Obstacle?

In addition Rhonda-Marie looks to bring light to a bigger issue facing those with disability - stigma. She continues to face intolerance when it comes to her participation in sport as some believe that there is no place for a blind athlete in such a dangerous event. Rhonda-Marie is confident in her athletic abilities and that through training and careful planning, there is no reason why she won't have the same chance at success as any other runner.

Help us show that if they have the desire and the drive, other-abled athletes have every right to participate in sport. Please help us send Rhonda-Marie to The Last Annual Vol State. With your help, she will strive to overcome the Last Obstacle.

https://www.facebook.com/rhondamarieparke/

 

Section two – Into the Unknown - http://runrunlive.com/burning-river-100-into-the-unknown

Outro

OK my friends, you have stumbled along a highway shoulder to the end of episode 4-391.  Be careful out there.

Rhonda Marie is amazing, right?  I felt seriously out of my depth with her.  I think I’m going to try to see if I can’t guide a runner for Boston next year. 

I am training again.  I signed up for a few races.  I’m going to run the Wapack Trail race on Labor Day weekend.  It’s my club’s race.  I’ll go up early, help set up, park cars and then run the race.  I’m looking forward to it.  I should have good juice in my legs from all the miles I did this summer.

Then I agreed to run a Ragnar the weekend of September 21st with my coach up in New York.  Treat myself to a little adventure!

And finally, I signed up for the BayState Marathon again.  It’s my go-to marathon for requalifying.  I’ll take a shot at getting my number for 2020.  My buddy Brian is running it too.  We’ll see if I can get enough speed back by the end of October.

After the successful outing on the Wapack Trail I told coach I was ready to get back to work.  He gave me a couple workouts for this week, as if to test me.  I did a 1:40 step up run Tuesday.  I went into the run feeling dead and didn’t have much hope for being able to step up to zone 3 effort for 30 minutes then up to zone 4-5 for an additional 30. 

That’s a hard workout.  I felt heavy but figured I’d just do what I could and see how long I could keep my legs turning.  As I stepped up the effort my legs were surprisingly strong.  I was able to hold a decent effort level for the last hour of the step up.  Looking at the results, I wasn’t moving super fast but I’m happy with the effort 2 weeks out from the hundred. 

Then Friday night I went down to my local track and knocked out some speed work.  I did a ladder of 2X600, 2X800 and 2X1000 and was able to hang in there.  The mechanics felt quite foreign.  I was leaning back too much and was swinging my arms around.  My butt muscles were sore afterwards. 

It’s going to take awhile to get some speed back, but I think I’ll be fine. 

I had a one day trip to Orlando this week.  It’s a bout a 3-hour flight.  I got up early and flew down, we had meetings and lunch and flew back.  That put me out of the airport in Boston around 7:30 and getting after 8:00. 

I was wiped so I figured I’d order a pizza to pick up as I whizzed by on my way out to the suburbs.  So, I called up Siri and asked her to call the pizza place for me.  I was in my truck on the highway and didn’t want to be too distracted by the phone.  I got the guy on the phone and had the following conversation…

Me: “I’d like to order a Mushroom Pepperoni Pizza.”

Him: “Sure, name?”

Me: “Last or First?”

Him: “OK 15 minutes.”

And he hung up.

When I got to the pizza place I thought I’d ordered from I found out that Siri and I had different ideas on that.  She gave me the number of another pizza place.  It was late.  I was almost home.  I thought about just bailing out on the whole thing, but I knew, across town. 4 .4 miles away, a pizza place had made a pizza for me.  So I bit the bullet and drove over there.  Good karma. 

When I got to the other pizza place, I went in, apologized for being late and asked if there wasn’t a mushroom Pepperoni pizza here waiting for me.  He said, “What’s the name?”

I said, “I don’t know.  You asked me for my name, I said ‘last or first’, you said ’15 minutes’ and hung up.”

He didn’t have a Mushroom Pepperoni.  But, he did have a Sausage Pepperoni, for ‘Lester’.  We agreed that was probably it.  He felt bad about making the wrong pizza and gave me a discount.  I didn’t tell him I never meant to order a pizza from him to begin with and was just barely able to drag p the will power to not stiff him. 

And the karma balances out.  Even when ordering a pizza. 

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: epi4392.mp3
Category:Running -- posted at: 7:53pm EDT

The RunRunLive 4.0 Podcast Episode 4-391 – The Burning River 100 Adventure

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4391.mp3]
Link epi4391.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 and welcome to the RunRunLive Podcast episode 4-391. 

This is going to be a long one.  If this is your first time downloading please accept our humble apologies.  This is Chris your friend and host and newly minted 100-mile ultra-runner.  There’s a lot of context for all this, trust me, but you’re going to have to bear with me as I, (somewhat fittingly I might add), drop you into the culmination of this adventure. 

This will be a 3 act play.  We will start with some exposition in the form of my last two weeks of taper and a brief recorded chat with my coach going into the race. 

Act one will commence and the play itself will roll out across an ultra-long race report.  You might want to take this one in chunks or save it for your own multi-hour long run. 

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Fever Dreams - http://runrunlive.com/exposition-fevered-dreams

 

Voices of reason – the conversation

Coach Jeff Kline

“Coach” as he is referred to by athletes has been training runners and triathletes globally for 20 years. The Coach is the founder and designer of Daily Fit Book. Although he is fully committed to the development and growth of DFB he will take on athletes of all levels that show a commitment and a strong desire to achieve new dreams and goals.

www.dailyfitbook@gmail.com

https://www.facebook.com/DailyFit22/

@dailyfitbook (twitter)

fitbook2 (instagram)

 Prsfit@gmail.com

Section two – Into the Unknown - http://runrunlive.com/burning-river-100-into-the-unknown

Outro

OK my friends, you have hiked for 16 hours through to the end of episode 4-391.  Nice work.  Have a nap.   

That closes another chapter for us here at RunRunLive.  This summer is the 11th anniversary of starting the podcast.  It’s good to see so many people still listening and following. 

What’s next?  I’ll more than likely run the Wapack 18 miler over Labor Day weekend.  I highly recommend this race, especially if you are training for a fall race.  It will make you strong!

When you take on these adventures, when you meet people, when you read books or any other interaction outside yourself there is a necessary exchange.  Every time you go outside yourself and rub up against something external you are changed. 

This is one of the beautiful things about life.  You are always changing and growing.  You could think of these exchanges as an infection of sort.  Your body, mind and spirit absorb these influences and react to them.  The result is something new.  Something different. 

If we are strong.  If we are open.  If we are positive.  These infections become enhancements.  They are additive.  They make us better.  We keep what fits.  We become stronger in the process. 

Don’t be afraid to open up and embrace the external.  Swim upstream. 

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: epi4391.mp3
Category:Running -- posted at: 4:06pm EDT

The RunRunLive 4.0 Podcast Episode 4-390 – Pam Rickard - Ultras, addictions and recovery

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4390.mp3]
Link epi4390.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 and welcome to the RunRunLive Podcast episode 4-390.  This is Chris your friend and host. 

Today we continue with our ultra-training themes.  I’ve got a long write up of my last hard week of training before my race.  I’ve also got an interview with Pam who is an ultra-runner and the director of the Herren project.  She’s a talker!  But I think you’ll get some good thoughts out of it.

Again, this week since the interview is long and the write up is long I’ll just air the two segments. 

I’m in my taper for my 100-miler at the end of the month.  Today it actually that rarest of animals, a rest day. 

Last weekend I knocked out an all-night-long 50 miler and a follow up 20 milers that you will hear all about today.  Now I’m in my taper and trying top do some race prep.

Episode 390… 390 is another good year to talk about on the Julian and Gregorian calendars.  There was the Thessalonica Massacre where the Roman governor killed a bunch of people who were rioting over a sporting event.  See?  This stuff never changes.  Some popular chariot driver got killed and it kicked off a little revolt. 

But, more importantly a Goth named Alaric was starting to make trouble up in Thrace.  A Roman general named Stilicho, who was half Vandal spent the next 20 years pushing these Goths around.  You may recognize Alaric.  He ended up sacking Rome with an army of Visigoths in 410, which many historians consider the end for the Roman Empire. 

And you know why the Goths were migrating West from the Steppes?  Because they were being pushed on by the Huns.  It’s all interrelated. 

But, let’s set all this talk of barbarian hordes aside and talk about some ultra-running stuff.

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Ultra Training Update the last big week - http://runrunlive.com/100-miler-training-the-last-big-week

Voices of reason – the conversation

Pam Rickard

Over the 30+ years of her running career, Pam Rickard has completed countless races, including more than 75 marathons and ultra-marathons. During the past 10 years, her races have included a 7-day adventure across China’s Gobi Desert and a 100k trek through the Alps from Italy to France.

In 2008, her journey from addiction to recovery and redemption was featured in the book “A Race Like No Other,” New York Times writer Liz Robbins’ chronicle of the 2007 New York City Marathon. She was also a member of the 2016 6-person Icebreaker Run team, running across the US to bring awareness to mental health issues.

Pam lives in Rocky Mount, VA and serves as the Director of THP RUNS, an initiative of former NBA basketball player Chris Herren’s foundation, The Herren Project (THP). THP RUNS engages people to run, walk, and participate in healthy activities, helping each other, and others, live stronger, healthier lives.  The initiative raises awareness and funding for THP’s mission, which includes providing addiction recovery resources, education and prevention initiatives across the country.

Links:

For help:

https://theherrenproject.org/treatment/

To join our movement/run with us:

https://theherrenproject.org/thp-runs/

https://www.endurancesportsandfitness.com/pam-rickard-a-voice-for-recovery/

http://www.cnn.com/interactive/2016/06/health/mental-health-runners/

https://www.roanoke.com/business/columns_and_blogs/blogs/med_beat/franklin-county-woman-spreads-message-of-recovery-through-cross-country/article_307c0c63-4d89-57a1-92da-cf25ad2dd7cd.html

https://www.runnersworld.com/women/a20797568/she-runs-pam-rickard/

http://keepmovingforward.us/podcast/i-dont-have-to-run-i-get-to-run-my-interview-with-recovering-addict-ultra-marathoner-director-of-the-herren-project-runs-initiative-pam-rickard/

https://theherrenproject.org/thp-runs/

Outro

OK my friends, you have trotted through the woods listening to one note of binaural audio to the end of episode 4-390 of the RunRunLive Podcast.  Good job.  You are fit and ready to race. 

My training is going great.  I’m ready for my race.  Anything can happen of course but I’ve done the bits that I can control. 

Looking at the calendar I can see that the next episode is scheduled to fall on the weekend of the race.  That’s probably not going to happen.  I’ll figure something out.

As is my habit I tend to focus on running the race, not on social media or taking pictures.  Don’t expect me to do a running commentary.  I don’t see any facility for athlete updates either.  I would suggest following Mike Croy and Kevin Green on the social media feeds because they will be with me and lucid. 

I could give my phone to my wife but she is fairly useless with social media. 

If anyone wants to say ‘hi’ at the race I’ll be driving out from Massachusetts the morning of the 27th so I can make check in Friday night.  If you DM me or shoot me an email at cyktrussell at Gmail I’ll give you my contact info. 

I found a couple odd things on Netflix this past week.  One is a documentary by Werner Hertzog called Cave of Forgotten Dreams.  Werner Hertzog is a German director.  Every time you see a movie that caricatures German directors they are talking about Werner. 

They let him bring cameras inside the Chauvet Cave.  This is a cave that contains the oldest human paintings on earth (as far as we know).  The paintings are pristine because a landslide sealed them off in antiquity.  These are beautiful works of art from our ancestors of 30,000 years ago. 

There’s also a pretty good documentary on Bob Weir called “the Other One”.   

There’s a new podcast I’m listening to which is called The Cascadia Podcast about the history of the Northwest. 

All the links are in the show notes.

That’s it for me this week.  I appreciate all your support and encouragement.  There is a membership option on my website if you feel motivated to help me pay my bills. 

I wanted to take a moment to thank my coach for getting me to this point.  I, frankly, wasn’t sure I had this kind of training in me, but, here we are.  Once more into the breach.

Also wanted to thank a couple other folks for reaching out with their notes on the Burning River.  Local Sheila and runner Rick.  And my team mate Dane for the encouragement.  

It’s been an epic training cycle.

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: epi4390.mp3
Category:Running -- posted at: 5:50pm EDT

The RunRunLive 4.0 Podcast Episode 4-389 – DirtDawg and JustFinish Crewing a 100 miler

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4389.mp3]
Link epi4389.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 and welcome to the RunRunLive Podcast episode 4-389.  This is your friend Chris.  I feel like I need to introduce myself and what we do here in case there might be a new listener or two.  That’s a challenge, for a couple reasons.  First, because we’ve been at this for over a decade.  Over the arc of that decade you an I have been through many seasons of both our lives and our endurance adventures. 

I certainly will share with you what adventures I’m pursuing in this season of the brief ride we call life, but it is going to be different from what we were talking about 3 years ago and will be different again, god willing, in 3 years.  Spoiler alert, my current season is one of training for a 100 mile race and today’s episode will topically reflect that. 

Today we talk to two guys I met and got to know through the seasons. Mike and Kevin, whose respective ‘noms de enduro-guerre’ are DirtDawg and JustFinish.  (How weirdly cool is it that we get to give ourselves handles?)  I’m talking to them because they have agreed to pace and crew me for my race in 4 weeks. 

I’m also going to give you a longish review of my last training week which culminated in 93+ miles and a 50 mile long run. 

Since the interview is long and my training update is long, you’re just getting the one article this week.   

And – remember up in paragraph one where I said there were two reasons it’ shard to describe who we are here at RunRunLive and what we do?  First, was it depends on what season we’re in.  Second, is because you’re going to get what floats through my brain any particular week.

We have different themes but it always circles around the power of endurance sports to teach us, to change us and to give us perspective.  That perspective is transformative in itself, and humbling.  You and I, DirtDawg and JustFinish, we are all crushed by the gravity of change together in a community of endurance.

So here we are episode 389.  389 is another good year for classical reference.  In 389 BC The Athenian general, Thrasybulus, led a force of triremes to levy tribute from cities around the Aegean and support Rhodes, where a democratic government was struggling against Sparta.

What’s interesting about this is that on this campaign, Thrasybulus captured Byzantium, so that he could impose a duty on ships passing through the Hellespont.  The Hellespont is the narrow opening that connects the Agean Sea to the Black Sea.  Many scientist believe this opening was caused by the ocean catastrophically blasting through this sliver of land as the sea rose after the last ice age and is the historical and cultural source of the great flood myths, like Noah. 

Anyhow, Byzantium was a town founded by the Greeks 300 years earlier.  It passed back and forth with the Persians and Greeks and Romans.  In 330 AD Constantine moved the seat of the Roman Empire there and founded what would become Constantinople. 

Constantinople held out until 1543, when the Ottoman Turks finally took it over and now it is Istanbul, the heart of Turkey.  See, 389, another suitable number. 

My training is going well.  I’ve got one more big week of miles then I’ll taper into the race at the end of the month.  Nothing is broken, so we’ll see.  It’s all good.

Over the last few weeks you probably saw a plague of emails from social media sites and others, many of whom you probably don’t remember signing up for.  This is because of the recently enacted GDPR, or General Data Protection Regulation enacted by the European Union.  It’s basically the rules around what you can and can’t do with people’s data and what you have to tell them when you’re doing it.

So, in the spirit of the GDPR I’m going to let you know what I’ve been doing with your data.

When we first met, your data and I, your data was very shy and didn’t interact much.  But, over time, as we got to know each other, and spend time together, your data and I have formed a bond of mutual respect and affection.

There have been many warm summer evenings where your data and I have taken long walks on the beach and shared stories around an open campfire in the twinkling starshine.  Don’t get me wrong, I’ve always been a perfect gentleman with your data!  (well there was that one night where we had too much sangria at the Cinco de Mayo party, but, let me not tell tales about the chance encounters of consenting architectures)

Mostly we just cuddle.

So, yeah, your data is safe with me.

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Ultra Training Update - http://runrunlive.com/ultra-training-and-the-penultimate-big-week

Voices of reason – the conversation

Mike Croy (DirtDawg) and Kevin Green (JustFinish)

Kevin is currently training for the Marquette 50. He finished Burning River in 2010 and the Grand Slam of Ultrarunning in 2011. Kevin is a project manager in the automation industry, is married to Stacy and has two very active daughters, Nora and Leah. He plans to relaunch http://www.JustFinish.com this fall.

Mike “Dirt Dawg” Croy is a father, husband, runner, yoga teacher working with veterans, homeless shelters and educators, and serves as a high school principal working with at risk high school students. Mike has run up to a 100 miler and pac

ed at a few more. He had also run over 20 marathons and organized several fat ass ultras over the years.

Mike lives in Metro Detroit with his wife, 2 kids, and border collie Dash.

http://dirtdawg.podbean.com/

https://itunes.apple.com/ca/podcast/root-2-shine/id1099574983

Outro

OK my friends, you have staggered through the dark to the end of episode 4-389 of the RunRunLive Podcast.  Good for you, because theirs not much cover and it was pretty hot. 

Like I said, my training going well and I’ve got nothing to complain about. 

My garden in coming in.  Looks like I’m going to get beans, tomatoes and maybe some squash.  I harvested enough lettuce and kale for 3 lunches this week.  And my berries are coming in.  I was just out there and picked a few.  The birds were screaming at me like I was picking their berries! I’m not sure the half pint of berries is an even trade for the half pint of blood I gave top the mosquitoes to get them. 

I notice my thighs are getting bigger.  That’s an ultra thing.  I remember it from 10 years ago.  I will probably try to see if I can use this fitness in the fall for a marathon.  I remember I hade 2 or 3 really good years after the last ultra cycle I trained through, so maybe there’s a correlation.  Maybe that’s the secret.  Go deep every few years and then coast for a few!

Certainly, setting bigger goals drives bigger changes.  In life as in the training effect.  Set a big goal and do the work to get there.  It’s not rocket science.  Try it.  You’ll see.  Do something that scares you. 

I was a little down after Boston.  I came into this a bit mentally jaded.  I look at all the stuff I’ve done over the last 20 years both personally and endurance sports wise and I get a bit blue.  I think ‘Geez, I’ve done all this stuff, what the heck am I going to do now? And, do I have enough left in me to do anything significant anymore?’  I almost feel like I’m looking at my life in the rearview mirror.

But, again, I’m learning that the basic truths are still true.  Set that big goal and you will figure out how to get there.  Doesn’t matter if your 16 or 60.  It’s what you do today. 

I get asked in my role by board of directors “What are the results going to be this quarter?”  And the way I answer that is, that I can’t tell you exactly what is going to happen in the short term, but I can tell you that we are absolutely doing the things we need to do today to be where we need to be when that time comes.  Because that is what I can control. 

Are you setting goals that scare you? 

Are you doing what you need to do today, right now, to be where you want to be 6 months from now? 

If not, set the timer for 20 minutes and don’t’ stop working until it goes off. 

Then do it again.

You do that 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: epi4389.mp3
Category:Running -- posted at: 8:55pm EDT

The RunRunLive 4.0 Podcast Episode 4-388 – Mike Schools us on Form

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4388.mp3]
Link epi4388.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 and welcome to the RunRunLive Podcast episode 4-388.  This is Chris, your host for today.  Yak farmer.  Zombie hunter.  And amateur consumer of history. 

388 is an odd number.  In the year 388 by the Gregorian Calendar and the Julian Calendar Theodosius I consolidated power in the Western Roman Empire by beating up Magnus Maximus. Magnus Maximus is a kick-ass name.  Magnus Maximus was from Britania and usurped power in one of the messy transitions that went on as the Empire was starting to fall apart. 

It had a larger impact a century or so later because when he left Britain to go fight Theodosius, Magnus Maximus took all the available soldiers with him, which left Britain pretty much unprotected. 

You see, when the Romans assimilated a region, like Britain, they said, “Hey you don’t need forts or weapons because we’re here to protect you now.”  Standard operating procedure to keep the rebellions down. 

When the Romans pulled out those pesky Scots and Irish started raiding and the Romanized Brits had nothing to protect themselves with.  Someone came up with the bright Idea of hiring in some Anglo-Saxons from the continent as mercenaries – and we know how that ended up working out.  That’s why when you refer to England you’re calling them Anglo-Saxons now. 

Anyhow – 388. 

Today we talk with Mike who runs (see what I did there) Mike’s Running School.  We talk about mechanics and form and how to teach running. 

I’m also going to talk about my Ultra-training.  I’m learning a lot!  It’s interesting.  And I’ll do a bunch of product reviews around all the new stuff I’ve gotten in the last couple months.

It’s the summer solstice and the days are long up here.  Not too hot yet but long.  I got my garden in.  I’m been having a pitched battle of my own with the various critters and varmints.  It will all be worth it if I can have that one perfect, warm tomato on a bed of fresh basil. 

It’s also baseball season.  I’ve got a baseball problem that I need help with. 

My wife was cleaning this week and tried to throw out that old baseball bat I have.  Now, I found this bat when I was cleaning out an old house that my dad bought 30-40 year’s ago.  It was just kicking around all these years and somehow I still have it. 

So I looked it up on the internet.  Turns out it is a Spaulding Boys Wagon Tongue bat from somewhere around the 1880’s.  Yeah.  I have a 140 year old bat.  I don’t want it.  But, I would like it to go to a good home. 

Anyone want or need a 140 year old baseball bat? 

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Ultra Training Update - http://runrunlive.com/ultra-training-update

Voices of reason – the conversation

Mike Antoniades

Mike is the founder and Performance & Rehabilitation Director of the Movement & Running School. Mike’s passion for Rehabilitation, Running and Speed began a long time ago when as teenager he had a serious knee injury.

He specialised in movement re-patterning and rehabilitation after injury or surgery and focused on Speed & Running training for athletes of different sports.

He set-up the first Rehabilitation & Speed centre in the UK 1999 and his Clients include among others : athletes and teams from, The English Premiership, English Championship, German Bundesliga  Rugby Union, Rugby league, Handball, Lacrosse, European Olympic Associations as well as Elite Track & Field athletes including World & Olympic Gold Medallists.

Mike has been a coach for over 35 years and began coaching in 1982. He has worked in the UK, Europe and the USA. He has coached at professional and academy level and is a consultant for a number of professional Soccer clubs as well as track and field and Marathon athletes in the UK and Europe.

www.runningschool.co.uk

 

Section two – Stuff Review 2018 – http://runrunlive.com/stuff-review-spring-summer-2018

Jaybird Run Headphones, Jaybird X3 headphones, TailWind Nutrition Rebuld Recovery, Hammer Nutrition Starter Kit, Squirrel’s nut butter, Three Sisters Herbal Bug Away and Hoka Challenger 3 Trail Shoes

Outro

OK my friends, nice work, you have run crisply with perfect form to the end of episode 4-388 of the RunRunLive Podcast. 

It’s been the end of an easy week for me.  We’ll see what coach has in store for me next week. 

Buddy the ancient wonder dog is doing well.  It’s been cooler and dry.  What really bothers him is the humidity.  When you are mostly covers in a black fur coat it’s hard to cool your core.  I know this from experience. 

Coincidently, I was reading this week that back hair is one of the DNA snippets that we inherited from the Neanderthals. 

I’m short on time today so I’m going to move you quickly to the exit. 

One quick story.  Last year they replaced the ignition on my old motorcycle.  When they did that they saved the old key.  Now I have one key to start it and another to open the gas tank and get into the seat compartment. 

This week when I got home form the office I noticed that I had lost the gas tank key.  Which is a problem.  I had about 110 miles on that tank of gas.  I typically hit the reserve tank around 140-150 miles. 

I called the Honda guys and asked for help.  They forwarded me to Jim’s Key and Lock out in Leominster.  By the way Minster is an Anglo-Saxon word that means church. 

Turns out these tank locks are super easy to pick.  Like child’s play.  The guy popped it right open, read the key code off the lock and made me a couple more keys before I ran out of gas. 

Wasted a day but learned something new. 

I guess the thing I learn as I get older is not to freak out.  I mean when I first saw the key was missing I could have dropped into full-on panic mode and gotten all ‘the sky is falling’ and ‘Woe is me’ but that doesn’t get you any closer to a solution. 

Life’s full of these little irritating events.  This one threatened at first blush to turn my old motorcycle into a paper weight, but it all worked out. 

Don’t worry.  It will all work out. 

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: epi4388.mp3
Category:Running -- posted at: 4:47pm EDT

The RunRunLive 4.0 Podcast Episode 4-387 – Gene Keeps Getting Faster

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4387.mp3]
Link epi4387.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 and welcome to the RunRunLive Podcast episode 4-387.  This is Chris, your endurance partner for today’s workout. 

Today we have a chat with Gene Dykes who is currently knocking down most of the over 70 distance records.  He’s found some sort of fountain of youth and just keep s getting faster. 

In section one I’ll give you an update on my 100 miler training and what I’ve learned.  In Section two I’ll talk about the aging athlete.

Buddy the elderly wonder dog is hanging in there.  He goes the first 2 miles of all my trail runs with me.  He got 5 runs in last week.  Then he sleeps.  I sometimes have to carry him up the stairs when his back hips don’t work.  And I don’t expect him to jump up into my truck anymore.  It’s ok.  He’s done his part.  Now it’s my turn. 

I’ve been training consistently.  Typically 6 miles Tuesday, 10 Wednesday and 6 Thursday then back-to-back longs on the weekends.  It’s not a bad cadence.  The trails are drying out. 

The mosquitoes are out but those only get me if I stop too long.  As we get into the summer the deer flies will show up and I’ll have to get some of those sticky patches.  They are real pests.

I booked my hotel for the ultra.  And I got some wonderful news today.  Dirtdawg and JustFinish aka Mike Croy and Kevin Green are going to crew and pace for me.  Both those guys have run this course.  This is a big bonus. 

I got a haircut this weekend, actually on Memorial Day.  The place I usually go was closed for the holiday.  I went to a lower end clip joint chain that was open. 

I was a bit afraid with the guy I got.  I haven’t had high quality experiences with this chain.  But I had a business trip and needed to get it cleaned up. 

The kid was wearing a wrinkled white tee-shirt, looked rather slept-in, with a sleeveless black denim vest covered in studs.  Quite disheveled.  He had goth tattoos all over him and piercings.  Showing my age and upbringing I wondered if putting my grey head in his hands was a smart thing to do.

I had just finished reading Catra Corbett’s new book about how she was a goth meth addict before she got in to ultra-running.  But, looking at this kid I figured he was a bit overweight to be an addict. 

Besides, it’s not hard to cut my hair, what’s left of it that is.  You can’t really screw it up. 

He did a very precise job.  Worked me over like I was some important bonsai topiary.  Even worked on my crazy old-man eyebrows. 

I really need to work on my assumptions and stop profiling people.  We all turn into our parents at some point, don’t we?

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

M

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – 100 Miler Training - http://runrunlive.com/training-report-100-miler-from-the-front-lines

Voices of reason – the conversation

Gene Dykes

I’m sure you can make some of the awkward pauses go away, but I suppose trying to figure out what to do when we were talking over each other will be tougher. 

 

I had fun – it’s always fun to talk about running!

 

I’ve attached a couple recent pictures that were pretty good:

 

One shows me during a 24-hour track race a couple weeks ago (I only ran for 14 hours of the Dawn To Dusk To Dawn, though) where I set USATF age group track records for 50K, 50 miles, 100K, and 12 hours.

 

The other shows me at the finish line of the Rotterdam Marathon on April 8, where I ran 2:57:48 to eclipse Ed Whitlock’s 3:00:23 world age 70 record.

 

Section two – Running into the Sunset – http://runrunlive.com/running-into-the-sunset

Outro

OK my friends you have set an impressive age group record while progressing to the end of episode 4-387, nice work. 

Two of my training buddies, from my age group had a good day at the Vermont Cities marathon over the weekend.  They got great weather.  Overcast and cool.  Brian, who ran a 3:35 at Baystate with me in the fall, knocked out a 3:29 change! And Tim powered through to a 3:16.    Now officially the slow guy again!

Watched an great documentary on Netflix called Chuck Norris vs Communism about the impact of bootleg videos on Romanians in the 80’s.  It’s been out for a while but I hadn’t seen it yet.  Really well done.  You’ll like it.  Especially if you lived through that era. 

I have a big weekend coming up.  If I can pull it off I’m going to run 35 on Saturday and another 20 on Sunday.  Yikes! 

I had a good week – got all my runs in.  I had a business trip to Salt Lake and I used that to practice more of this miserable, exhausted running that I’m supposed to be practicing. 

Ran 6 miles Tuesday morning.  Flew out late to Salt Lake.  Got about 5 hours sleep. Got up and went exploring Wednesday morning.

I was originally aiming for the mountains but I ran by a canal, maybe a river, with a wide path so I turned onto that for the bulk of my run.  I ended up getting around 9 miles in, partly because I was running short on time and partly because I ran into a fence. 

The canal trail literally ran into a chain link fence.  I think it was because there was a school nearby and they were trying to keep the kids out.  There was a kid size hole at the bottom.  You know how they bend up the corner of the chain link to get under?  But, I made the decision that I wasn’t going to wriggle under a fence in the suburbs of West Jordan to get that last mile in. 

It was a nice run.  The trail was wide and crushed rock and flat.  It ran behind people’s houses.  A whole line of ¼ acre lots.  It’s always interesting to look into people’s backyards in a voyeuristic way.  Some people had gardens, some had chickens and some had angry dogs. 

The river or canal itself was what I would call grey water.  I don’t know if that is just the color of the water in Salt Lake or if it is some sort of legacy drainage system.  It didn’t smell bad, but it didn’t make me want to go for a swim either. 

Since it’s spring the canal was full of wild ducks and their little gangs of ducklings.  I was subjective to maximum duckling cuteness the whole time as they scurried and paddled away from this strange lumbering thing on the trail in the slanting morning sun.  I even passed a couple ‘joggers’ out there. 

On my way back, when I left the trail I had to navigate the now bustling streets of suburbia.  At one point I was coming up to an intersection and saw a crossing guard.  These are the community volunteers who are posted at busy intersections near schools with a reflective vest, a held held stop placard and a righteous attitude.   

As I was lumbering up the sidewalk towards the intersection I caught the vigilant woman’s eyes and gave her the conspiratorial nod.  She moved out and stopped traffic for me!  I tipped my hat and said “You’re the best!”

The world is a good place filled with good people. 

 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: epi4387.mp3
Category:Running -- posted at: 6:21pm EDT

The RunRunLive 4.0 Podcast Episode 4-386 – Pat Runs Boston

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4386.mp3]
Link epi4386.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 and welcome to the RunRunLive Podcast episode 4-386.  This is Chris, your host.  How are we doing on the fine spring day?  I love May.  Don’t’ you?  Up here in New England it’s a time of rebirth.  The trees and bushes go from brown to green in the span of a few days like one of those slow motion nature videos. 

We are close by the summer solstice.  We get back all those long dark winter days.  The sunrise today is 5:19 AM and the sunset is 8:02.  Plenty of time to get stuff done!  It’s still cool in the mornings and hasn’t gotten hot yet during the days.  This is the week after Mother’s Day when those of us who have read the farmer’s almanac start planting our gardens, and those of us who are over enthusiastic have to replant what they killed by planting it two weeks ago!

Today I have an interview with Pat who is from Calgary and ran his first Boston this year in the epic weather.  In section one I’ll give you a write up of the trail race I ran last weekend.  And in section two a quick book report on the second book in the Takeshi Kovacs series.  A real grab-bag of topics. 

You might ask, Chris it seems like you’re just stuffing random topics into a show to make a deadline.  And I would answer no, I’m embracing a random universe, I’m satisfying the souls of the renaissance woman and men who are endurance athletes and well… a deadline is a deadline!

My training for my first hundred miler is going as well as can be expected.  I topped out a couple 50+ mile trail weeks and now I’m in a recovery week to get the benefit.  With the long days I can go out in the morning in the forest behind my house.  I can be back before most people are even up! 

It’s beautiful out there.  The trails are drying up nicely.  I take Buddy the elderly wonder dog with me for the first 2-mile loop and he loves it.  He’s a trooper.  In the morning it’s cool and the bugs aren’t out yet. 

Let me tell you the story about Buddy’s soccer ball.

Many moons ago when I was a soccer coach for my kids I ended up with a kid’s soccer ball in my bag of balls from the local field.  It was one of the little ones for little kids.  It eventually ended up in my front yard and became the dog’s soccer ball.  Buddy never popped it, he just played with it.  For a decade it was a fixture in the yard. 

This spring, unknown to me, it disappeared.  A couple weeks ago I was out in the trails and there was Buddy’s soccer ball a ¼ mile from the house on the trail.  Then yesterday I was out and I saw it again, now maybe ¾ of a mile out on the trail. 

It seems some friendly interloping dog came into our yard and took Buddy’s soccer ball for a carry in the woods.  The problem is that I don’t come back the same trail I got out.  But, yesterday it didn’t seem right to abandon it so I grabbed it and carried it with me as I was running through the woods.

I was like some grade schooler goalie given a coach’s penalty.  “Take that ball with you and give me 20 laps!” 

A muddy, half-deflated kid’s soccer ball isn’t as easy to carry as you would think.  I didn’t want to put it under my arm, like an American football, because it was quite muddy.  I had to sort of clench it in one hand.  It was a bit unwieldy.

But, now it is back where it belongs.  Lying in the grass beside an elderly border collie… until a thieving rover roves by once more. 

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

 

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Wapack and Back 2018 - http://runrunlive.com/the-wapack-and-back-2018

Voices of reason – the conversation

Patrick Hanlon

Patrick Hanlon, 51, is an educator, writer and photographer based in Calgary, Alberta, Canada. He has been a long distance runner for the last 9 years and can be regularly found running along the Bow River. He has completed 11 marathons including Big Sur, Edmonton, Calgary, Nova Scotia, Nashville and Boston. His account of the 2018 Boston Marathon can be read at: Gratitude Versus Expectation: A Marathon Meditation

 

Section two – Broken Angels – http://runrunlive.com/broken-angels

Outro

Ok my friends you have stumbled down a rocky slope to the bottom of the mountain that was Episode 4-386 of the RunRunLive Podcast.  Mission accomplished. Have a smoothie.  Throw in some extra Kale. 

I started figuring out the logistics for the 100Miler.  It is the Burning River 100 in southern Ohio.  It starts on Saturday July 28th at 4:00 in the morning.  I am not going to try to guess a finish time but it will be some time Sunday Morning.  It’s a point to point.  They bus you out from the finish at 3:00 in the morning. 

The course doesn’t look to bad.  It’s only got a few thousand feet of gain and loss over the 100.  So nothing like the Wapack.  The timing is a bit troublesome.  With that start time I’ll be running the last half of the race in the dark.  Doesn’t sound like I’ll be getting much sleep that weekend. 

I haven’t decided if I’m going to drive out and get a hotel or maybe rent a camper or something.  I know I won’t be in any shape to drive afterwards. 

And, this is where you come in.  I need pacers and crew. Who wants to come pace me through a section of the last 50 miles?  I’m going to be going super slow.  It’s going to be the middle of the night.  All you have to do is keep me on course and say encouraging things like, “Come on, you can barely see the bone protruding through the skin, rub some dirt on it and suck it up!”

Shoot me an email and we’ll make a date.

Guess what else? 

I got my old motorcycle running this week.  Yup, that bike that I bought factory fresh in 1985.  It lives. 

Here’s the story. 

Last summer the clutch started getting soft on me and I didn’t have time, money or energy to attend to it so I just packed it away into the garage for the winter.

I dropped it off last week at the shop and had them take a look.  With a clutch problem it can either be simple or hard.  It might be simply air in the line or fluid or a leak in a line.  Or it can be the slave cylinder or the oil seals where the clutch meets the engine.  I was a bit terrified that this was going to be one of those take the engine apart kind of things. 

I know from experience that if this was a car that clutch could run me $1500 dollars and I wasn’t really excited about spending that on a $1,000 motorcycle. 

I called the guy and asked if they had figured out what was wrong.

He said, “You’ll have to call back later we’re still building the estimate.” 

That sounded to me like I should start mentally preparing for the worst. 

I called back.  My heart sank when he said, “I’m sorry but it’s the slave cylinder and an oils seal.” 

Then he continued, reluctantly, “It’s going to be $238 dollars.”

I heaved a sigh of relief and told him to go ahead.  Got to love the simple engineering of a Honda motorcycle!

So, as it turns out, 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: epi4386.mp3
Category:Running -- posted at: 7:17pm EDT

The RunRunLive 4.0 Podcast Episode 4-385 – Brian Burke’s Running Adventures

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4385.mp3]
Link epi4385.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 and welcome to the RunRunLive Podcast episode 4-385.  This is Chris, your host.  Who am I?  I don’t really know.  But, I’m working on it.  And I’m hopeful. 

In this podcast we talk about endurance sports and other complimentary topics that can help you find succor in your life.  We have been doing it for 10+ years now.  It’s been a fine ride.

Been quite a spring so far hasn’t it?  Boston was epic.  I got a lot of positive feedback on the race report.  Thank you.  I took a little extra time putting my thoughts together there so I’m glad it resonated.  I wanted to tell a good story and see if I could put you in it, so you could live the story with me. 

Particularly rewarding for me was to hear from others that were in the race and have them say “You nailed it!” and forward the post to their friends. 

Eric is putting together a video from what he could reclaim form the race and he’s going to use part of my audio to support the video story.  His camera is waterproof, but it was raining so hard the water got into the microphone and essentially muted it. 

I recovered fine from the race.  No problems. Got busy trying to make up for all the bad eating and drinking I had been holding at bay during the training cycle!

Last weekend we held our 27th Groton Road Race.  We got a bit of rain, but it was very successful.  We had good numbers this year, the shirt was great, and people seemed to really enjoy the earlier starting times. 

The cooler temps made for some good race times.  I ‘ran’ the race on Saturday this year, really just jogged it.  But, good enough to get my name in the results to keep my 27-year streak going.  We stopped to pick up trash and other things.  Even after I led a crew to clean up the course the previous weekend, there is always a few fresh beer cans that we have to police up. 

Teresa set a PR in the 10K this year.  She ran it in 53 minutes.  That beats my official time of the day before.  Good for her.  It is great to be young.

I’ve launched into my training cycle for the 100 miler this week after a couple light recovery weeks.  I’ll be running 3 days of middle distance during the week then back-to-back distance on the weekends.  All of it on trails. 

I’ve been getting up this week and heading out into the trails early.  I take Buddy the Extremely old Wonder Dog for the first 2 miles than I head back out.  It’s beautiful in the trails in the morning.  The sun comes up around 5:40 and I’ve been getting out by 6:00.  Really nice.  You should try it. 

Today we have a conversation with Brian Burk who is a an ultra-runner with many adventures to his credit and is also a writer. 

In section one I am going to read you an old post on how to recover from a marathon because I thought that might be timely for people.  In section two I’m going to talk about future narratives and red blood cells.  A bit of the old vinny-vin-vino. 

I’ve been exploring a meditation site called ‘Calm’.  They have a free 7-day beginners program where the guided sessions are about 10 minutes long.  A lot of it is exposition, i.e. instruction, but it’s a good basic introduction to breathing meditation. 

The day 5 session is particularly good.  Or at least I found it resonated.  It addresses the ability to let go of the need to do something.  It’s primarily a phone app, but I went to the website instead.  As an extra-bonus of the web site they have a looping white noise track that is pretty good for concentration enhancement that plays automatically.

But, I digress.  I recommend you find a quiet place and listen to the day 5 session.  (Ironically I stopped to take some quick notes so I wouldn’t forget to tell you about it!)

We all have our lists and impending deadlines and these things tend to push us through life by creating tension that drives us to do stuff.  But that causes us to rush through life without looking out the window to see what is going on within and without. 

This session explains how to shut that rush to do things down and how that gives you a healthier perspective.  And ‘perspective’ is the correct word.  Because, through focus you can observe the scurrying of the mind to get things done, and without judgement, know it for what it is. 

You gain an awareness that you don’t have to fill every moment with something.  That there is a value of non-doing.  Through practice you learn to give yourself permission to pause. 

Learn how to give yourself permission to pause. 

But not now!

We have to get…

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 me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) 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. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

 

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.

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Recovery after a marathon- http://runrunlive.com/9-steps-to-recovery-after-a-marathon

Voices of reason – the conversation

Brian Burk

Brian Burk

ULTRAMarathon DISTANCE RUNNER

Brian’s running adventure started in 2000 stationed on top of the world, at Thule Air Base, Greenland he ran 1200 miles.  As a member of the Air Force Special Operations Command the worlds events around Sept 11th distracted him from his running.  In 2005 he ran his first marathon while stationed in the United Kingdom.

Since that time with a lot of help and inspiration from the running community he has raced distances from 5k up to and including three 100 Mile races and nine 24 hour events.  Some of Brian’s achievements and personal bests are:

Marathon 3hr 53m 47s
Umstead 100 miler, 21hr 36m 36s
Graveyard 100 miler solo 23hr 05m 05s
Grand Canyon Rim2Rim2Rim 19hrs 30m
JFK50 Miler: 9hrs 36m 27s

With a passion for writing Brian has had two features published in a national running magazine, on various running blogs and on his own at briansrunningadventures.com.  Brian’s first novel, Running to Leadville, a fictional story about running the Leadville Trail 100 has been well received by runners and non-runners alike.  His second book 26.2 Tips to run your best MARATHON, will help you shave time off your race results with running any faster.  You can follow Brian on Twitter @cledawgs  Instagram @cledawgs and Facebook at Brians Running Adventures.

 

Section two – The importanceof narrating the future – http://runrunlive.com/the-importance-of-communicating-a-future-narrative

 

Outro

My friends you have stumbled through the finisher chute of episode 4-385 of the RunRunLive Podcast.  Time to get something to eat, rest those feet and treat those blisters.

We switched from winter to summer up here.  I went out at lunch for 6 miles of easy road work yesterday and it was in the high 80’s Fahrenheit.  I wanted to see how it felt.  I tried to convince my body that the heat wasn’t uncomfortable or even unknown, just a new thing, or a remembered thing to run with.  It wasn’t bad. 

My Plantar Fasciitis is flaring up right now.  I think it’s a combination of things, but I have to keep an eye on it.  Make sure it doesn’t’ go chronic on me.  I have a couple back to back long runs this weekend in the trails and we’ll see how it feels out the other end of that. 

Have another podcast tip for you… With these longer runs I have a need for some long-form content.  I listened to a great interview of Irish poet Michael Longley by Krista Tippet on the podcast “On-Being”.  This is one of those podcasts where you have to read the notes and see if the topic or person is really something you want to stick in your head.  Some of it is not for me.  But the interview of Michael Longley was chock full of wisdom.  Nuggets like “self-importance engraves its own headstone”, and “art and poetry require a certain insouciance”. 

The episode is called “ the vitality of ordinary things”.  Maybe it was the heat, but I very much enjoyed the wisdom when I was out on my lunch run yesterday.

Ok my friends, I have to go, but remember you have my permission to pause and when you pause to remember the magic in ordinary things. 

And thank you all for the compliments on my Boston piece.  As the poet says, ‘It’s ok to accept compliments, but don’t inhale them.”

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: epi4385.mp3
Category:Running -- posted at: 7:27pm EDT



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