The RunRunLive 3.0 Podcast Episode 3-279 - Lisa Hamilton the Conscious Runner


lisaRunning(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3279.mp3]

Link epi3279.mp3


Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------


Introductory Comments:


Your kiss, once sharp and thrilling, now comforts me.


Hello my friends.  Hope your holidays are going well.


Today we have a conversation with one of my online running friends Lisa Hamilton.  We talk about commitment and training and a myriad of topics that might be interesting to you.


In section one we will discuss 7 tips for positive change in the New Year.


In section two I’m going to talk you through my barefoot big iron workout.


It’s been a relatively easy week and I haven’t been traveling.  The big news is that I completed my December marathon of the month.  Like I said I would, after Tecumseh got canceled, I created my own marathon around my home town of Groton Mass and ran it last Saturday.


I managed to talk a bunch of people into running some of it with me and my old Boston training friend Brian, (code name silent assassin from the Goon Squad) went the distance with me!


It was actually an interesting social science experiment.  When I announced I was running and asked for company a couple other folks came forward as well who had never run the distance and wanted to run with us.  I managed to talk one high school kid out of it.  Another young lady hung with us through 17 or so but we think she DNF’ed because her car was gone when we got back.


I had 6 people join me at some point.  One friend jumped in for 5k, two more jumped in for 10k, one lady did a bit more than a ½ marathon, Ryan hung with us for 17, we lost the other young lady around 17 and Brian and I finished the marathon.


After we posted our finishing pictures we got a bunch of people who said “we want to join you next year!”  It just goes to show you that you don’t need permission to do something epic.  Do it and they will come.


The weather ended up being in the 40’s and overcast so we wore shorts.  I wore my new Nathan 4 bottle hydration belt – which I’ll have to write a review on at some point.  It carries 4 8oz bottles and it rides great – no bounce at all.  I had 3 bottles of GenuCan and I drank one every 10k for energy.


That worked well.  I talked two people who lived along the course to set up impromptu water stops at 10k and 15 miles.  With the weather unseasonably warm Brian and I both agreed we could have used one more water stop in the high miles.  At the end we modified the course on the fly to swing by our cars for some more water around mile 23.5.


We went slow and took lots of breaks.  Brian had just under 4 hours of running time on his watch and I had about 4:22 with stops.  The last 10k was pretty hard with some big hills and a busy road but I felt really strong.  No power failures.  No pain.


GrotonMarathonI told Brian that we should finish based on my Garmin because mine was reading almost a full ½ mile shorter than his.  But, he said if he was going to run this far and upload the miles he was going to run until his watch said 26.2.   I ended up logging 26.6 on my watch.


I made finisher medals out of Christmas ornaments strung on shoelaces with “First Annual Groton Marathon” writer on them in sharpie!


My legs were tired but nothing hurt and as a training run I find this very encouraging.  Hopefully I’ve turned the corner on fitness with this big base-building phase I’m going through.  Last year I wasn’t even running, so I’m pretty happy with my world in general.


Enjoy the moment folks, this may be as good as it gets!


On with the show!


Section one:


Tips for positive change in the new year - http://www.runrunlive.com/7-tips-for-making-positive-change-in-the-new-yearFeatured Interview:


Featured Interview:


Lisa Hamilton


Here's a link to post to the show notes: The Conscious Runner: http://www.consciousrunner.com


Bio:  Lisa is a mother, runner, happiness junkie and overall health fanatic. With her blog, The Conscious Runner, she inspires runners to awaken their spirit, live fearlessly and do what you love.


Section two:


The barefoot weights workout - http://www.runrunlive.com/the-barefoot-weights-workout


Outro:


What’s that sound?  Is it a merry elf trying to get into my smokestack?  Where’s my ninja sword? That’s breaking and entering!


Hope you all have a safe and happy time in your winter solstice mythology celebration of choice.  I know I will enjoy the time spent with my family.


Next show is going to be a chat with our old friend Dave McGillivray about what we can expect at this year’s Boston Marathon.


I’ll be gearing up for the Waco Marathon in Texas on January 26th with my friend Ryan and the New Orleans Marathon the next weekend with Eric.


footgooI have a couple product reviews for you.  Kind of a funny story…this guy hits me up on Twitter and asks me if I have blister problems and would I like some FootGoo to try.  I say “No, I never have blister problems but you can send it to me if you want.”  So he sends a tube and I try it out on my long runs.  He asks “How did you like it?” and I say “I still don’t have blisters…”


But, anyhow, let me explain what the product is.  It’s a lubricant/cream that you put on your trouble spots on your feet to prevent blisters.  It comes in a tube with a knubbly topped applicator intended to allow you to spread it in your feet like toothpaste I guess.  The lube itself is white and much thicker than normal lube.  I imagine this consistency helps it last longer on your runs.  I included a link in the show notes if blisters are a problem for you. https://www.footkinetics.com/products/


The second thing is the Salomon shoes that they sent me last month.  I haven’t been running in them but I have been wearing them during the day and I quite like them.  They are light and feel great on my feet.  I discovered the tread patter is awesome in snow and ice.  They have the non-lace, synch lacing so you don’t have to tie or untie them – which is awesome for me because I take my shoes off and put them on a lot during the day.  And they are cool looking.


resizeImageI checked them out on the Salomon website and they are classified as “Door to Trail” shoes – sort of a hiking-running-cross training hybrid.  They are called XR CrossMax and there is a link and a picture in the notes.


http://www.salomon.com/us/product/xr-crossmax-2-w.html


Thanks for coming along with me again this week.  We are up to 280 total shows and it’s about time for me to change format again. ;) Any thoughts on something new and compelling we can do with the RunRunLive franchise to make it compelling for you and rewarding for me?  What do you think?  I modern poetry newsletter?  A light hearted review blog on Gregorian Chants?  A Latin syntax primer?  A stock option tax code review?  Don’t laugh, I had to actually explain that one to some folks this week.


Seriously, when you get home hug everyone, including the dog for 20 seconds.  It doesn’t count unless you hold it for 20 seconds.


See you soon,


Chris,


 


Outro Bumper


Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.


I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s.


My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about.


Other than that, thank you for your attention, do epic stuff and let me know if I can help.


Ciao


Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero


Other products from Chris Russell you may be interested in


The Mid-Packer’s Lament


On Amazon


On Kindle


On Audio (Read by the author) – http://www.runrunlive.com


The Mid-Packer’s Guide to the Galaxy


On Kindle


Standard Links:


http://www.runrunlive.com


http://www.runeratti.com


Http://www.coolrunning.com


http://www.Grotonroadrace.com


http://www.SQRR.org


www.midpackerslament.com


Contact:


Cyktrussell At gmail and twitter and facebook and youtube


Bio


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



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


 


 


 


 

Direct download: epi3279.mp3
Category:Running -- posted at: 11:48am EST

The RunRunLive 3.0 Podcast Episode 3-278 – Bill Rodgers! Hero Worship!

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3278.mp3]
Link
epi3278.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  -------------à>>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Hello and welcome my friends!  I understand we got mentioned in Outdoor Magazine?  I’ve been noticing an uptick in new subscriptions… actually that’s a big fat lie…I don’t pay any attention to downloads or subscriptions.  First because I’ve been doing this podcast for over 5 years and you may be new to it but it’s like an old friend to me at this point.  An old friend who is a bit shrewish and scolds me to do some creative work every couple weeks!

If you are new to our tribe, welcome. My name is Chris. I am an avatar.  I am an endurance athlete with a particular addiction to marathons, but have dabbled in triathlons, ultra-running, mountain bike ultras, triathlons and any other stupid sounding endurance event that crosses my path. 

Behind that avatar is business executive, a dad, a husband, a creative, an entrepreneur, and a guy who is as neurotic and self absorbed as every other misguided meat-sack on this planet.  But, for the most part I try to keep that laundry to myself!

When I was running cross country in school in the late 70’s there was one local sports hero that was constantly in the news.  He was a local guy from Connecticut, but we adopted him and called him Boston Billy. 

He was a likeable guy that proceeded to break every marathon record while dominating Boston, New York and Fukoko.  It was a different time.  It was a the end of an era. It was a time of amateurs.  They did it for their own reasons because there was no money in it. 

This week I have the great pleasure to bring to you my conversation with a personal hero of mine, Bill Rodgers.  I hope you enjoy it as much as I did.

In Section one I’m going to introduce you to the game of egg toss.  In section 2 we are going to discuss ways to stay mentally in the race when it gets tough.

I’m on the back end of a couple weeks of active business travel.  My fitness has suffered a bit but it was good to take a break.  I was scheduled to run the Tecumseh Trail Marathon last weekend for my December marathon.  It was a Saturday race.  I was going to connect back through Indianapolis on my way back from a business meeting in Toronto.  I was going to catch a couple hours of sleep with my sisters who live there and they were going to drive down to the race with me.  Then I was going to fly back Sunday. 

It sounded like a good plan.  Not too outrageous.  I was actually looking forward to running on the trails and just having a nice easy long run.  But then things started going crazy.

To get ready for the trail marathon I began, after Fort Myers to do all my runs in the woods.  These were easy zone 2 runs of 1:30  plus long runs on the weekends.  The weekend before the race I ran 2:40 in the trails with Buddy and we were both pretty beat up by it.  As I did my fartlek run on Tuesday on the roads before getting on a plane I noticed my ankle was really sore.  Apparently I tweaked it on the long run in the trails.  Feels like a minor sprain.

Meanwhile I had another trip fall into my schedule, this one to Europe for the week and the only way the timing worked is if I left Sunday night.  So – now my schedule is Toronto, trail marathon, fly home, grab some fresh clothes, and jump back on a plane to Europe.

As the week progressed this adventure schedule was starting to stress me out.  I’m figuring it’s only an easy trail run, I can tape the ankle and it will be fine. 

Then the weather reports start coming in.  By Thursday the forecast for the race was for a winter storm with many inches of snow and ice. 

Now I’m really having a crisis of confidence.  4+ hours on a dry trail is ok, but slippin and sliding around on a bad ankle in 8 inches of snow…I mean yeah, I know I could do it but would my ankle be shredded and would I be able to get done , in what? 6 hours?

Finally, Friday morning as the weather reports were awful, flights were being canceled, roads were being closed, my sisters were sending me worried messages and I thought – ‘this is crazy!’  I called Delta and got my flights changed to go back to Boston Friday night and sent a note to the race director that I could not in good conscience do the race on a sprained ankle in these conditions.

About an hour later I get an email that the race has been canceled due to unsafe conditions!

Sheesh! On with the Show!

Section one:

The Politics of egg toss - http://www.runrunlive.com/politics-and-egg-toss

Featured Interview:

Bill Rodgers

http://en.wikipedia.org/wiki/Bill_Rodgers_(athlete)

Biography[edit]

Rodgers won both races (New York & Boston) four times each between 1975 and 1980, twice breaking the American record at Boston with a time of 2:09:55 in 1975 and a 2:09:27 in 1979. In 1977 he won the Fukuoka Marathon, making him the only runner ever to hold the championship of all three major marathons at the same time. He made the 1976 U.S. Olympic team and raced the marathon at the Montreal Olympics in 1976, finishing 40th. He did not participate in the Olympics in 1980 due to the U.S. boycott over the invasion of Afghanistan by the USSR. Rodgers is also the last U.S.-born winner in the men's or women's open divisions of the New York City Marathon to date; the two subsequent American winners were born in Cuba (Alberto Salazar) and Eritrea (Meb Keflezighi).

In 1975 Rodgers won the bronze medal at the IAAF World Cross Country Championships, equaling Tracy Smith's 1966 bronze in the International Cross Country Championships as the highest an American had ever finished in international cross country competition. Rodgers' most remarkable year on the road racing circuit came in 1978 when he won 27 of the 30 races he entered, including the Pepsi 10,000 meter nationals (with a new world road 10K best time of 28:36.3), the Falmouth Road Race, and the Boston & New York marathons. Rodgers is also the former world record holder for 25 kilometers as he broke Pekka Päivärinta's world record with a time of 1:14.11.8 on a track at West Valley College in Saratoga, California in 1979.

Track & Field News ranked Rodgers #1 in the world in the marathon in 1975, 1977 and 1979. Of the 59 marathons Rodgers ran, 28 were run under 2:15. In all he won 22 marathons in his career. He came to be referred to by sportswriters and others as "Boston Billy".[1]

Rodgers received his B.A. in sociology from Wesleyan University. One of his teammates, Amby Burfoot, won the Boston Marathon while still a student and went on to edit Runner's Worldmagazine. Rodgers also has an MS in special education from Boston College.

Rodgers was inducted on December 3, 1999, in Los Angeles, California to the National Track & Field Hall of Fame located in Indianapolis, Indiana. In 1998, Rodgers was inducted in the first round to the National Distance Running Hall of Fame in Utica, New York.

Bill Rodgers Running Center in Faneuil Hall Market Place in Boston, Massachusetts is owned and operated by Bill and his brother Charlie. The family-run business has been going since 1977. He currently lives in the small town of Sherborn, Massachusetts and still participates in running themed events.

Section two:

Mental Toughness late in the race - http://www.runrunlive.com/hanging-tough-in-the-long-run

Outro:

Dah dah dah dump dee dump… Episode 3-278 in the box like a stale pizza.

So what happens now?  They have rescheduled the Tecumseh race for January but that doesn’t really work for me.  I talked to coach and I’m just going to work in a self supported marathon on the 22nd as a long run as part of my training.  I’m going to map out a route that circles my home town of Groton Mass and see if I can talk any of my buddies into tagging along for some or all of it.   You’re all welcome to come up and run with me too.  I’ll be going slow and having fun.

Next two races I have locked and loaded are Waco Texas and New Orleans.  They are on back to back weekends in January and February.  I’ll be knuckling down on my training quality and volume over the next 4 weeks to make a go at one or both.  Even though my body is not responding as well as I had hoped to all the miles!

I still need a March race and then in April it is Boston and of course, the Groton Road Race. 

I managed to have lunch with Alex who is one of our volunteer editors for the podcast when I was over in the UK this week.  Always fun to meet people you’ve been speaking to for years.

I’m working through my Christmas shopping and looking forward to spending some time on the ground with Buddy and my running club.  It’s all good.  I’ll survive.  I always do because I try to be present in the moment no matter what and enjoy the now because, folks, we have only an infinitesimal sliver of time in this world and there is no point in wasting it on worry.

Let the adventures continue, and I will definitely be seeing you out there!

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories. 

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s.

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about.

Other than that, thank you for your attention, do epic stuff and let me know if I can help.

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

On Amazon

On Kindle

On Audio (Read by the author) – http://www.runrunlive.com

The Mid-Packer’s Guide to the Galaxy

On Kindle

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://www.coolrunning.com

http://www.Grotonroadrace.com

http://www.SQRR.org

www.midpackerslament.com

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

Bio

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

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


 

 

 

Direct download: epi3278.mp3
Category:Running -- posted at: 7:32am EST

The RunRunLive 3.0 Podcast Episode 3-277 – Ashley’s Relay Across America MSRuntheUS

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3277.mp3]

Link epi3277.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Hello and welcome.  Happy American Thanksgiving.  It’s one of our big public holidays.  We run ‘Turkey Trot’ races in the morning and gorge ourselves on mid afternoon food piles, then we all slip into a deep sleepy coma for a couple hours.  It’s a Family tradition.  

Today I’m speaking with our old friend Ashley Kumilen about her new venture, that is coming into its second year this summer. The MSRuntheUS relay across the USA.  She is assembling a team of motivated, like-minded runners to each run a chunk of a relay across the US. 

It’s interesting to me because Ashley has been fixture of the RunRunLive Podcast since we started it.  I spoke to her on several occasions before, during and after her solo run across the US a couple years back.  I know it sounds patriarchal, but it’s like we’ve watched her grow up.  

Now she’s running this real, structured, official charity and it all started with that first step out the door, with deciding she was going to do something positive about the illness that was slowly taking her Mom from her.  She didn’t say ‘I’m just a 20-something girl from Wisconsin, how could I ever make a difference?”  She put on her shoes and got out the door and made a difference.  

She’s currently looking for people to share her next adventure and we talk about it today. 

I’ll also read a piece on personality types that I distilled from a book ZenRunner gave me when I stayed with him down in Florida a couple weeks ago – in Section one. 

In Section two I’ll talk through why it is important to warm up for races and workouts and what exactly ‘warm up’ means. 

I’m not going to write a race report on Fort Myers.  I don’t have time and it just wasn’t that eventful.  I thought I’d have a shot at running a qualifying time there because the course is super flat, but I just had a really bad day.  

I went out at race pace, but didn’t feel great from the start.  I had my heart rate monitor on and was trying to relax but my heart rate was very high for the effort and pace I was running at.  If I’m racing at marathon pace my heart rate should settle down after 10 or 20 minutes. It will start high in zone 5 or 6, but then it should settle down into zone 3-4, preferable low to mid zone 3.  Mine stuck up in zone 5 and 6 and wouldn’t come down. 

We had a head wind heading out and that was a little bit of a challenge but I found someone to draft.  It was 70’s and humid, which is not ideal for me but that shouldn’t matter until later in the race, I was struggling form the start. 

After 10 miles or so I started throwing in some slower paced stuff and even some walk breaks to try to find a reasonable heart rate, but I couldn’t.  I’d walk until it came down into zone 2 then I’d start jogging and it would shoot back up into zone 5.  I almost wish I hadn’t worn the monitor.  At this point I was concerned that I might have some sort of virus or something and to keep racing would give me a stroke or something. 

After that I just walked until it come down then jogged until it got too high and walked again all the way to the finish line for my slowest marathon of the 12 in 12 (so far).  I’m not disappointed in having run so slowly but I’m befuddled as to what the hell is going on with my body.  Coach said something about a ‘Catabolic state’ induced by over training.  

I’m just going to put it behind me and spend some time building my base with longer zone 2 runs.  As the Lydiard guys like to say, “A big bottom solves everything.” 

Facebook was asking me what I was Thankful for this week.  I’m super happy to be running and putting down the miles that I have this year, when last year I wasn’t running at all.  I’m happy to be healthy and have a good job and to be able to pursue the things that are important to me and fulfilling.  My kids are doing well.  My family is strong.  I’m in a good place.  I hope you are as well. 

I got an email this morning that the RunRunLive email list is up to a new record 350 subscribers.  I’ve been getting some great emails from newer listeners with interesting stories and positive feedback – they are an inspiration to me.  

I started this podcast, this conversation with you back in 2008 in the parking lot after completing the Mt. Washington road race and training for my first ultra.  We’ve come a long way together in 5 years.  My original purpose was to share with you some of things I’ve learned, perhaps keep you entertained and maybe give you some inspiration as we continue to transform our lives. 

Happy Thanksgiving. 

On with the Show!

Section one:

Personality Types - http://www.runrunlive.com/leveraging-personality-types-in-your-interactions

Featured Interview:

MSRuntheUS - Running farther to serve others.

Ashley Kumilen

Hi Chris,

Thank you for the interview yesterday! I just sent you a picture of the group that ran the finish with my mom into New York.  

Here's the link for signing up: http://www.msruntheus.com/sign-up/

And this is a link that leads to the event description: http://www.msruntheus.com/the-relay/

The dates are slightly different for the 2014 Relay - April 13 to Aug 10th, but all the information about the event is the same :)

Thank you again and let me know if you need any more information!!!

Ash

Ashley M. Kumlien

Founder - Director

MS Run the US Inc.

P.O. Box 2273

Brookfield, WI 53008-2273

Ph: 262.894.3645

Section two:

Warming Up - http://www.runrunlive.com/warming-up

Outro:

That’s it my friends – episode 3-277 is done and done – and I’m thankful for it, are you? 

I owe you a couple of shoe reviews.  First I have been doing a bunch of longish trail runs in my new Brooks Pure Grit trail shoes.  They don’t have as much bulk as the Cascadia and are much lighter with a much softer ride.  They still have the toe and heel wrap-around caps on the outsole to give you the extra grip on technical bits and protect you from kicking something dense.  They have a stiffer outsole and it feels like they have a bit of a rock plate in there somewhere too.  

So far I have had no problems with them.  They’ve got this sideways lacing system that takes a little getting used to and pinched my mid-foot until I got them broken in.  The tread isn’t super aggressive but it’s enough for traction on everything I’ve done so far. 

What I really like about them, and what I bought them for, is that they allow me to run lightly with good form on the trails.  It was hard to do that with the Cascadia.  I like them and I’ve had no problems with them. 

I also had someone from Solomon send me a pair of trail shoes.  I haven’t run in them yet because I don’t want to switch to an unknown quantity in the middle of a training cycle.  I have been walking around in them and they’re quite pretty and comfy.  They seem to be similar in weight and purpose to the Pure Grit.  When I get some runs in them I’ll let you know what I think. 

I’ve been traveling like a mad man and will continue to do so through the Christmas holidays.  It’s tough to get out and get my workouts in the mornings on the road but I do what I can manage.  Last week I flew out to LA for a meeting and when I got back into Boston I stopped by my office to get a weights workout in and pulled something in my back that slowed me down for a couple days.  

Coach has me doing a big base building cycle where it’s all longish zone 2 runs.  This is easier to manage on the road because I can just wander around wherever I am for an hour and a half in the morning instead of having to get a structured speed workout in.  It’s a lot less stressful and I’ve been having some great exploration runs. 

Next up for me is the Tecumseh Trail marathon in Indiana.  I’m just going to treat it as a long trail run and do the ultra-running approach.  I’ll power walk the hills and run the downs and flats.  I’ll carry a lot of nutrition.  Someone told me that Dean Karnazes said this was the hardest of his 50 in 50 marathons, but I have ultra experience and loads of trail running experience so I’m actually looking forward to it. 

After that my buddy Ryan has talked me into racing Waco Texas at the end of January.  That will be my last opportunity for a qualifier this year to get reseeded at Boston in 2014.  I never imagined it would be this hard to get my time.  Looking back I can see now that trying to combine a 12 in 12 aspiration with a BQ attempt has been counterproductive.  

There just isn’t enough time to train between races.  You are either recovering or in a taper.  If you’re lucky you get 1 o2 two weeks of quality training.  This would have been ok if I had come into this with a high level of fitness, but I didn’t.  My thought was that my body would respond and I could basically race into shape.  I ran 9 races in 9 weeks coming into Fort Myers and for some reason I’m surprised when my body shut me down?  

It’s all part of the adventure my friends.  It’s amazing that I can still learn things every time I put on the shoes.  But, don’t ever give up.  Fight it all the way down.  Persistence and a positive attitude can move mountains. 

Next show I have an interview with one of my long-time heroes – Bill Rodgers.  I had tried to get Bill on for a few years, but he was hard to nail down so I just sort of gave up.  With some recent prodding I went out and contacted him again and we had a great talk. 

Have a great week and we’ll talk soon enough!

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

On Amazon

On Kindle

On Audio (Read by the author) – http://www.runrunlive.com

The Mid-Packer’s Guide to the Galaxy

On Kindle

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://www.coolrunning.com

http://www.Grotonroadrace.com

http://www.SQRR.org

www.midpackerslament.com

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

Bio

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

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

Direct download: epi3277.mp3
Category:Running -- posted at: 12:12pm EST

The RunRunLive 3.0 Podcast Episode 3-276 – Vinnie Tortorich America’s Angriest Trainer

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3276.mp3]

Link epi3276.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Hello folks, this is Chris, your host and this is the RunRunLive Podcast.  Today we will have a longish chat with Vinnie Tortorich – “America’s Angriest Trainer” about his new book “Fitness Confidential”.  

In Section One I’ll talk about Strengthsfinder 2.0 and what we can learn from these types of exercises.  

In Sections Two I’ll talk about tapering.   

Both the interview with Vinnie and the Denver write up are fairly long so I’ll keep the intro brief. 

I was out in Chicago last week at a conference.  It was, coincidently my birthday and I had dinner with old friend Ray King and listener Royce.  I came home Friday night, turned around and went back to the airport Saturday morning and flew to Ft Myers. 

I spent the weekend with the ZenRunner in the Zen Condo and ran the Ft Myers Marathon on Sunday.  Things did not go well for me at the race.  I thought I was a good position to race but I knew early that it wasn’t my day.  My heart rate was redlining and I felt like I was running in cement. 

I’ll have to have a conversation with coach about what the hell is going on and see if I can come up with a strategy.  He’ll probably tell me I’m a dumbass for trying to run a marathon a month and race well.  But, hey, it’s on the edges where we learn about ourselves, yeah? 

On with the Show!

Section one:

StrengthsFinder 2.0 - http://www.runrunlive.com/strengthsfinder-2-0

Featured Interview:

America’s Angriest Trainer – “Fitness Confidential” – 

Vinnine Tortorich

Here is Vinnie's information as well as a couple of links.

Vinnie Tortorich has been a personal trainer to people from all walks of life for thirty years. He's trained Hollywood celebrities, captains of industry, stay at home moms, working moms, pregnant moms, ultra athletes, Ironman triathletes, injured and post surgical clients and even children with the beginnings of a weight problem.

Vinnie is a cancer survivor and a successful author of the book "Fitness Confidential".  You can purchase the book by clicking on the following link:  http://tinyurl.com/on4gr24

Vinnie also has a successful podcast.  He and Anna discuss all things fitness and diet.  You can listen to the podcast by downloading it in iTunes or by going to the following link: www.vinnietortorich.com

Section two:

Tapering for a marathon - http://www.runrunlive.com/tapering-for-a-marathon

Outro:

Alright my friends that was episode 3-276.  

By the way I was on Vinnie’s show too.  Podcasting is making a resurgent as a way to create and market people’s online brands.   Most of these folks are doing talk show format and pushing out 2-3 shows a week and the end game for them is to build brand and audience so they can build a business around it.  Good for them.  Nothing wrong with a little capitalism. 

Next up for me is a trail marathon outside of Bloomington Indiana.  My sisters live in Indy so we’re going to make an adventure out of it. 

When I get a chance I’ll write up Ft Myers for you.  It had some interesting bits.  Not sure what I can learn from it other than sometimes you don’t have a good day – but that’s 8 marathons in 8 months. 

I’m in Negotiations with a friend of mine to see if we can pull off an adventure to Waco TX for a marathon at the end of January.  That would give me a bigger gap to get a decent cycle in and would be my last chance to qualify to adjust my seeding in this year’s Boston.  We’ll see. 

Have a great week. 

Chris,

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

On Amazon

On Kindle

On Audio (Read by the author) – http://www.runrunlive.com

The Mid-Packer’s Guide to the Galaxy

On Kindle

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://www.coolrunning.com

http://www.Grotonroadrace.com

http://www.SQRR.org

www.midpackerslament.com

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

Bio

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

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

Direct download: epi3276.mp3
Category:general -- posted at: 6:49am EST

Crickets 4.0

Well, my long suffering friends, I recorded this to be part of episode 3-276, but alas it was too wordy, windy, expressive, effusive, elongated, loquacious, and of course long.  So – you get it as an extra Crickets episode.

Please – enjoy my Denver Rock and Roll Marathon race report.

Music -> http://www.theslackers.com/ernestos

The Slackers – Live at Ernesto’s – The work song… Go buy it.

The Denver Rock and Roll Marathon - http://www.runrunlive.com/denver-marathon

Direct download: Crickets-4.0.mp3
Category:podcasts -- posted at: 9:35pm EST

The RunRunLive 3.0 Podcast Episode 3-275 Mark Robert Sands 366

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3275.mp3]

Link epi3275.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Hey folks.  It’s nice to be visiting with you again.  Since we last talked I ran the Denver Rock & Roll marathon.  I’ll give you a report on that at some point.  It went pretty much as I had strategized.  I went out and held it in heart rate zone 2 and ran even splits – no muss no fuss - like a long training run.  I’ve been struggling to find time to write this last week or so but I’m sure that will resolve itself!  

It was a long week. I flew in on Saturday morning, met coach at the expo and we went out for dinner and a couple strong IPA’s.  Drinking beer the night before a race is another way for me to reinforce the fact that I I’m not racing.  Then I had to stay up for the Red Sox game, so I ended up going into the race with 4-5 hours of sleep.  

In the end the race was a non-event.  I mean, it was hard, it’s always hard to run 26.2 miles, but it wasn’t an outlier or anything epic.  It was just a long training run. 

Now I’m tapering into Ft Myers and it’s time for me to put up or shut up.  Of course, either way, I probably won’t shut up.  

I did meet the famous Joe Bears at the start.  (Congrats on your new baby Joe.)  Which is funny, because people always say, “I’ll meet you at the start.” And I say “Sure”, but I know there is a snowball’s chance in Phoenix of ‘bumping’ into someone at the start of a 10,000 person race.  

I had never met Joe in person.  I had spoken with Joe before and, for those who remember RunRunLive edition 1.0, Joe used to be my go-to guy for the sketch comedy parodies we used to do in the show.  I think he did a credible Captain Kirk for me once.  I’m walking to my corral and he pops up in front of me and says ‘Chris?’ 

I had a trade show up the street in the Denver Convention Center and it was a bit dicey setting up the trade show booth.  It required some kneeling and squatting that I was a bit creaky for.  But, it was probably better for me to stay active all day.  It was a long day having gotten up at the crack o’ dawn to run a marathon and then set up the booth and then staff a reception – but nothing abnormal in my world.  

I like Denver.  The people are nice and outdoorsy.  The beer is good.  The elevation and dryness messes me up, but I’m sure you get used to it.  

Today we talk with our of our ‘regular Joe’ friends Mark Robert Sands about his project to run 366 days in a row and how endurance sports transformed his life.  I’ll stick in an article I wrote for my work blog called “Thinking Big on the Erie Canal” and I’ll break down what a Fartlek run is for you. 

The dead leaves are deep on the trails, the days are short, and the first hard frost has bitten my vegetables away.  The cold winds blow and the hearth fires are kindled as we hide under blankets and quilts that we have pulled from the depths of our closets.  The dry tree limbs rattle like bags full of old bones. 

Pumpkins squat happily on the stoop and the full moon rises clear and crisp in the hallowing night.  The wild turkeys waddle through my yard in satisfied gaggles.  The coyotes are sleek and well fed in their new winter furs that would make a Manhattan socialite jealous. 

The cold moon rises and you can see your breath like a ghost on the wind. 

On with the Show!

Section one:

Thinking Big on the Erie Canal - http://www.runrunlive.com/thinking-big-on-the-erie-canal

Featured Interview:

Mark Robert Sands

Hey Chris. Here's the links you asked for: Run366project.blogspot.com Www.Youtube.com/user/Run366Project

My name is Mark Sands. I'm a 40 year old distance runner from upstate NY & have been seriously running since late 2001. As a young boy I was more than a tad overweight topping the scales at 220 lbs. with a 42 inch waistline. Through my teenage & adult life I developed a love for fitness & long-distance running. Over the years I've managed to lose more than 60 lbs., taken more than 12 inches off my waistline & have proudly run races from the 5K distance to marathon. At the end of 2012 I succeeded in reaching my goal of running a sub four hour marathon. I wanted to try something new for 2013 & that's why I created the 366 Project. My goal is to run at least a mile a day for 366 days in a row & document that amazing experience through my blog & video podcast. Through endurance sports I've transformed my life. Endurance running is not for the superheroes of the world. It's for anyone who has the desire to make themselves better than they were the day before by simply putting one foot in front of the other. Please join me as I travel this journey one step at a time, learn more about myself, what I'm capable of & have one hell of a time doing it!

Mark

Section two:

Anatomy of a Fartlek - http://www.runrunlive.com/anatomy-of-a-step-up-run

Outro:

That’s Episode 3-275 in the bucket with the rest of the forgotten detritus of youth.  Can you believe it’s been 25 episodes since we changed format to 3.0?  By the way everyonce in awhile I’ll get one of you suggesting to me that I should interview someone famous, like Hal Higdon, or Jeff Galloway or Dean Karnazes.  Then I have to tell them that I already did interview all those guys and Jack Fultz and Josh Cox and others.  All of those shows are posted on my site RunRunLive.com.  Just go look at the tab called index and it will list all the shows by title.  

Only the last 25 or so shows will be on iTunes because of a technical limitation of FeedBurner. But you can go to the post on my site and right-click, save as to download the audio file to your computer.  Then you can listen to it at your leisure by importing it into your favorite mp3 player, like iTunes for instance.  No catch.  There’s 275 shows out there for free.  Some good, some bad, some interesting, some banal to the point of cringe-worthy-ness.  But, we love our children no matter their faults, aye? 

I read a book called StrengthsFinder2.0 last week and took the online evaluation that came with it.  This is a methodology that profiles you and tells you what your strengths are.  Turns out I’m a strategic thinker, who see patterns in things, loves new ideas, likes input, tends to communicate and express my ideas.  Go figure? 

I always wondered why I could see what was going to happen next when others could not.  I always annoy my wife by walking by when she’s watching some cop drama, or lawyer show.  I’ll watch a few seconds of it and tell her who’s guilty and how it’s going to end.  

While I’m on the subject – what’s with the Lifetime Channel?  This is a cable TV channel we have in the States that is targeted at women.  All it shows is women getting abused by psycho husbands and just a wide variety of awful things happening to women?  I’m sorry ladies, but how is that empowering?  I guess I don’t get it because it’s that empathy thing that is not one of my strengths. 

I’m in my taper for Ft Myers on November 10th.  I’ve looked at my calendar and decided to race it.  I’ve consulted with coach and have a good taper plan.  I took a deep breath and refocused.  I’m going to keep my nutrition clean and lay off the beer and chips until after the race.  I’m going to get sleep where I can.  

It hit me that when I walk into that race I’ll be the same athlete that walked into all those other qualifying races.  I have it in me and I need to get out of my own way and put myself in a position to succeed.  I’m going to dial it in and execute with the ferocity that I’m capable of.  Enough pussy footing around.  Sure, I’m over training and over racing but that doesn’t change who I am and what I bring.  

I bought some new trail shoes.  The Brooks PureFlow.  The Cascadia were just too stiff and heavy for me and were tweaking my ankles and knees, especially with the thick leaf cover on the trails right now.  The PureFlow are lighter and more flexible but still have an aggressive outsole for traction.  I’ll try them out tomorrow. 

I’ve got three authors lined up for interviews.  Two of them I’m pretty sure are insane.  This one dude is the ‘trainer to the stars’ from Hollywood and I’m really sure I would hide from him in real life but it should be an entertaining conversation!  

The other is an ultra-runner from deep, dark Texas with, as far as I can tell, a serious drinking problem.  My kind of guys.  I guess the RunRunLive 4.0 format is going to be Geraldo-epic in nature? 

Thanks for all the great emails – you know who you are – and it’s on my list to respond to you!  

I’ll leave you with a story from my travels this morning.  I was in Logan airport for a flight out, not too early, mid morning. Somewhere between coffee and salad.  I was expecting all the people to be excited from winning the world series in Fenway park the night before.  But, even though there was a fair preponderance of Red Sox logo wear being sported everyone just looked awful and sleep deprived and mean and grumpy.  

Bostonians as a rule are a grumpy lot.  They tend to expect the worst and are usually happiest when they have something to complain about.  You could see it in game six.  We were up by 5 runs in the 9th inning and the fans were still stressed out and waiting for the other shoe to drop like it always has in the past. 

These are the genetically selected immigrants who got starved out of their old countries and didn’t have the imagination or optimism to keep going west.  They got off the boat and stuck.  Hunkered down and expected the worst.  

I must be a mutation, like Wolverine!  

Happy Halloween. 

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

 Links for this show

http://www.runrunlive.com/messing-around-with-a-kickstarter-project

 

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

 

On Amazon

 

On Kindle

 

On Audio (Read by the author)

 

The Mid-Packer’s Guide to the Galaxy

 

On Kindle

 

Standard Links:

http://www.runrunlive.com

 

http://www.runeratti.com

 

Http://www.coolrunning.com

 

http://www.Grotonroadrace.com

 

http://www.SQRR.org

 

www.midpackerslament.com

 

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

 

Dial in number for RunRunLive is – 206-339-7804 (to leave an audio message for the show)

 

Bio

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

 

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

Direct download: epi3275.mp3
Category:Running -- posted at: 11:45pm EST

The RunRunLive 3.0 Podcast Episode 3-274 Terence Baker and the Marathon of the Nine Castles

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3274.mp3]

Link epi3274.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Well, well, well.  Here we are.  Episode 3-274 of the RunRunLive Podcast.  Today we will chat with Terence Baker about the a new race he’s putting together in Italy called the Nine Castles Marathon and the emerging trends of destination races. 

In section one I’ll continue my series on sales concepts with a piece about why you need to target you prospecting.  In section two I’ll unpack the details of how to do a step-up run tempo workout. 

I’m feeling a bit uninspired this week.  I’ve got a lot of projects hanging over my head and not quite sure what to work on. My focus hasn’t been that great and I’m procrastinating.  This is usually a sign that I’m not in love with what I’m engaged in right now and also, for me, that I need something new.  Usually this results in me either doing nothing or walking away from a bunch of half-finished projects to chase the next shiny object.  

My training has been ok.  The hamstring cured itself after a couple weeks of easy running.  I managed to get some decent volume in over the weekend, but not very targeted or specific for my goals.  I also got one decent tempo step up run in this week and it looks like I haven’t lost much fitness, which makes sense given how much racing I’ve been doing in the last two months.  

Buddy and I were up in Western NY visiting one of my kids at school last weekend.  We got up early in the hotel to go for a run Saturday morning.  I had no idea where we were and no plan.  I figured we’d just follow the road out 30 minutes, turn around and come back.  

Within a 1/2 K of the hotel we came upon a bridge with a path and a sign that said “Erie Canal”.  We were delighted and surprised to be able to spend the morning watching the sun rise over the Erie Canal tow path as we got a great easy run in and explored this historical artifact from the 1800’s.  There was no one else out and the path turned to dirt after awhile so I was able to let Buddy go off leash and it was one of those rare perfect mornings that you get by being a runner. 

The next day, Sunday, we were back home and went for an early morning easy 6ish miler with my old friends Kevin and Lyn who were visiting from Australia.  Kevin started the running club and the Groton Road Race back in the day.  

We did some trails so I brought Buddy along.  

Afterwards we had some coffee and bagels and then I went over to volunteer for the Groton Town Forest Races – another race my club sponsors.  I was already in my running stuff so asked the race directors if Buddy and I could sneak in the back of the pack and run the race.  So we did and added another 10 easy miles on to the weekend out in the woods. 

Buddy was pretty tired so we just took it easy and went his speed.  We stopped to let him swim in the river and made sure to stay out of the other runners’ way.  I was surprised the next day he wasn’t stiff at all.  He’s 10 now and I don’t want him hurting himself. He recovered completely and was barking at me to go do some more, but I made him take off until Wednesday.  

Buddy is a good old dog.  I caught him looking at himself in the mirror on Sunday.  I thought only great apes were supposed to be able to do that? 

On with the Show!

Section one:

Prospecting - http://www.runrunlive.com/understanding-how-to-target-your-prospects

Featured Interview:

Terence Baker

Terence Baker is an Englishman who lived until 2012 for 20 years in New York City. He has run 21 marathons, with a best time of 2:44:56 (half-1:20:53), and even once ran across and then back across the Grand Canyon. He is a travel writer, having writing for a slew of magazines in the business-to-business and leisure worlds, including a seven-year stint as the travel editor and managing editor of Car & Travel, the magazine of the American Automobile Association. He has been to 33 states and 83 countries. Currently, he is the European editor of Hotel News Now.

Currently, he is also organizing the inaugural Nine Castles Marathon (La Maratona dei Nove Castelli) to be held on April 6 in Arcevia, Italy, the hometown of his wife's father. The event will consist of an easy 10K on Saturday and a "marathon-distance destination run" on the Sunday that collectively will visit all nine, gorgeous hilltop villages that in medieval times constituted the Nine Castles ruled by Arcevia. A host of other fun will also be had, including a guided tour of Arcevia and probably a bit of local wine.

www.wizardsportsevents.com/marathon

www.facebook.com/NewItalianMarathon

terence_baker@hotmail.com

Section two:

Anatomy of a Step up run - http://www.runrunlive.com/anatomy-of-a-step-up-run

Outro:

Well my friends that’s it, episode 3-274.  Another week of running.  I feel ok, the hamstring is good, the fitness is decent. Since it’s getting cold up here I had to start wearing shoes again instead of sandals and that has caused my Plantar Fasciitis to complain a little.  I’m going to have to work in some preventative therapy to strengthen my feet.  Probably a little barefoot running.  

All-in-All I feel a little fragile.  I’ve been putting on weight too.  I blame the Red Sox.  I don’t really care too much about baseball but since I’ve been home over the last couple weeks I’ve been watching the playoff games.  I find there is something about sitting on the couch and watching baseball that make you want to eat and drink beer.  It must be some sort of subliminal advertising…or not so subliminal…

I’m going into a bit of a weird period now with a lot of travel.  I’ll be out in Denver this weekend for a conference and will be running the Denver R&R marathon.  I’m not looking to do anything other than just treat it as a long training run.  

I have the Ft Myers marathon with Adam the Zen Runner on November 10th.  I’m going to be out in Chicago the week before and flying in Friday night to turn around and fly back out Saturday morning for that.  Given the travel schedule it probably won’t be prudent to race there, but we’ll see.  This marathon a month thing is a bit of a grind.  

I’m starting to see stories about next year’s Boston marathon already and I’ll have to get Dave McGilivary back on to talk about it and see what’s going to happen.  Should be a once in a lifetime experience. 

Let me tell you a story from this week. 

I was out doing an easy trail run with Buddy.  There was a couple walking their dog that we passed, and since the trail loops cross in places I came upon them again. They were standing at a trail intersection looking at a pile of crushed Bud Light beer cans. 

They told me that these cans had appeared over night.  I counted 11 cans and wondered where the 12th was?  I would have taken them, but I didn’t have any way to carry them out. I told them it was just kids and to leave them there and I would come back and carry them out. 

About a mile later in a different part of the trail, Buddy and I are running along, crunching through the leaves, and a plastic shopping bag blows across the trail in front of us.  There really isn’t any trash on these trails so I figured it was karma and grabbed the bag.  30 minutes later as we were finishing up we ran by the cans, picked them up and out them in the bag and brought them home for the recycling. 

I try to pick up trash if I can when I’m out in the trails.  During the trail race last week I found a pair of running gloves and a nice dog leash.  I needed a new leash.  Karma.  

When you are out and about this week why don’t you try to add to the good karma?  Smile. Let someone into traffic.  Hold the door for someone. Buy a stranger a cup of coffee.  Pick up one piece of trash.  It’s our world.  If we all just do simple acts we can change it. 

I’ll probably go back to an every-other week schedule because I’m getting busy again.  We’ll see if I have time next week for a race report. 

Until we meet again, be kind. 

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

 Links for this show

http://www.runrunlive.com/messing-around-with-a-kickstarter-project

 

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

 

On Amazon

 

On Kindle

 

On Audio (Read by the author)

 

The Mid-Packer’s Guide to the Galaxy

 

On Kindle

 

Standard Links:

http://www.runrunlive.com

 

http://www.runeratti.com

 

Http://www.coolrunning.com

 

http://www.Grotonroadrace.com

 

http://www.SQRR.org

 

www.midpackerslament.com

 

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

 

Dial in number for RunRunLive is – 206-339-7804 (to leave an audio message for the show)

 

Bio

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

 

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

Direct download: epi3274.mp3
Category:Running -- posted at: 10:13pm EST

The RunRunLive 3.0 Podcast Episode 3-273 Loren Fogelman – The Mindset of Champions

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3273.mp3]

Link epi3273.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Hello my friends.  Hope all is well with you. A weekly podcast, seems like old times, eh?  If you are keeping track this is the RunRunLive 3.0 podcast, my name is Chris, I am an multi-dimensional being from the 8th dimension…no, not really but sometimes it feels that way, doesn’t it?  This would be Episode 3-273.  

Today we have a conversation about the mental aspects of competing with author Loren Fogelman.  I’m one of those annoying people that always says ‘running is 85% mental’.  The silliness of percentages aside, one of the things I like about long distance endurance sports is the mental challenge of it.  

In Section One we will talk about the responsibility of community.  In section Two I’m going to discourse on Active Recovery.  

It’s been a rest week for me.  Like I said last week, I tweaked a hamstring coming out of my last marathon then re-tweaked it racing on the subsequent weekends.  I decided to take some rest time this past week to see if it would heal. 

It’s a strange one because I can run and train on it but I have a fear that it could manifest into something chronic if I don’t at least give it an opportunity to heal.  I’ve had enough of chronic injuries!  Speaking of which the Plantar Fasciitis is 99% healed and not a factor anymore.  You kids who are fighting that nemesis be comforted that there is light at the end of that long tunnel.  

Since I wasn’t training as much I took up my second favorite hobby, over-eating and through a focusd campaign of Chinese food and Pizza have gotten the belly back up over 185 pounds.  It will come right back off once I start training again.  I’ve got 6 more marathons to run this calendar year.  

I tried to get my bike trainer going out on the porch and managed to get Fuji-san’s back tire patched and get the bike mounted.  I wanted to mount the old Raleigh, but the stupid, cheap pump I bought is already broken and won’t work on the Presta valves.  

I haven’t been riding the bike for at least two months you I’m not looking forward to re-acclimating my derriere to the trainer.  The pain cave beckons, but the good news is season 3 of the Walking Dead is up on Netflix so I’ll have company.  

I rode the stationary bike at work today.  No issues.  When I came home I too Buddy for a short run I n the woods.  Poor Buddy was sick over the weekend.  I woke up Saturday morning to him being sick in the hall.  

He got out and went for an adventure on Friday when I was working from home – so I think he ate something that probably seemed like a good idea at a time, but wasn’t.  

With my rest week and schedule I couldn’t get him out for a run all week.  He figures we have a deal.  I take him running in the woods and he does what I want.  If I don’t hold up my end of the deal, all bets are off and as soon as I cracked the door to check the weather he was off for an adventure in the neighborhood. 

The seasons are turning.  The leaves camouflage the trail in a carpet of gold and brown.  The Canadian geese settle in the ponds like noisy school children.  The wood are cold and silent except for the portentous winds rattling the dry trees.  In the air is the smell of wild grapes gone by and apples sour from forgotten orchards.  The weaker branches fall and lay on the ground like broken skeletons of soldiers too weak to march into winter.  

And so my dog and I run.  It’s all good.  I like the seasons.  

That’s it.  Uneventful week I’ve been sorting through all my writing for the last couple years and it looks like I have enough for 3-4 more books.  I’m also on a write every day challenge, which isn’t much of a challenge for me because I like writing and I’m doing it anyhow!

Send me your Netflix Recommendations and any good healthy recipes you have any! 

On with the Show!

Section one:

On Community - http://www.runrunlive.com/the-responsibility-of-community

Featured Interview:

Loren Fogelman

Links: expertsportsperformance.com and thewinningpointbook.com

Contact info: loren@expertsportsperformance.com

Loren Fogelman is a speaker, author of The Winning Point and founder of Expert Sports Performance.com, a company devoted to teaching you how to be cool, calm and confident under pressure for high performance.

Loren believes that if you have a vision then there’s a way to reach your BIG goal. Tactics and strategy are important, but passion and purpose are the keys to success. That’s because you must stretch beyond your comfort zone to reach your full potential.

She teaches athletes, coaches and trainers that excellence is better than perfection and how to create a new spin on failure. 

Adding mindset strategies, designed for success, into your training program leads to better results in less time.  Loren’s mission is to give you a competitive advantage.

Section two:

Active Recovery - http://www.runrunlive.com/active-recovery

Outro:

Well I don’t really know what to do about this hamstring pull.  It’s a low level ache and doesn’t really affect my running unless I push.  I was hoping to turn in a few weeks of solid high mileage training incorporating Denver and then race Ft Myers.  I have to be careful not to do any permanent damage because I’ve got 6 more marathons to run before Boston.  

I’ll play it by ear, but if easy running is what I’ve got then easy running is what I’ll do.  I’ll take it day by day but the training window for Ft Myers is closing.  Of course I should have some decent fitness from all the racing I did over the last couple months, so you never know.  I need to transition to trail running for a few weeks in preparation for that Indy marathon in December.  

No worries.  I’ll take what my body gives me and have fun with it. 

This weekend is the Groton Town Forest Trail Races.  One of my favorite races.  I should be back from a road trip with my wife by Sunday, but I’m not racing.  I’ll go over and volunteer.  Amanda, who we interviewed before said she may swing by too.  

I have my work blog functioning and I’m pumping our blog posts on it.  I’m trying to integrate some of the social stuff from this experience into my work life.  

You have to be careful with this stuff.  People will use it against you.  You’ll get comments along the lines of “You can’t be too busy because I see you had enough time to start your own blog…” 

It’s the risk you run. With all companies any time you try to do something new you’re going to run up against well meaning people who are weary of change – it’s not that they are ‘bad’ or even ‘wrong’ they are just like antibodies that will attack anything foreign that invades the body.  It’s normal. 

And that’s all I’m saying about that. 

Being from Boston I don’t get much sleep because our sports teams are always in the playoffs and I’m forced year-round to stay up late watching exciting playoffs and championships.  I envy you folks from Cleveland and Buffalo…

What do I think about when I’m out running?  Life, love and death…  I’m that shy smart kid in the corner of the, class.  You may not have noticed me. I’m that kid you chose last for anything in gym class.  I’m that kid.  Maybe at some point you’d look over and wonder what was going on in that kid’s head?  

If you always ever wondered what strange thoughts darkened that kid’s countenance and what that kid was brooding on?  Well, my friends, this is it.  It was poetic monologues for the RunRunLive Podcast. 

Sleep well, 

Ciao, 

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

 Links for this show

http://www.runrunlive.com/messing-around-with-a-kickstarter-project

 

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

 

On Amazon

 

On Kindle

 

On Audio (Read by the author)

 

The Mid-Packer’s Guide to the Galaxy

 

On Kindle

 

Standard Links:

http://www.runrunlive.com

 

http://www.runeratti.com

 

Http://www.coolrunning.com

 

http://www.Grotonroadrace.com

 

http://www.SQRR.org

 

www.midpackerslament.com

 

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

 

Dial in number for RunRunLive is – 206-339-7804 (to leave an audio message for the show)

 

Bio

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

 

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

Direct download: epi3273.mp3
Category:Running -- posted at: 3:43pm EST

The RunRunLive 3.0 Podcast Episode 3-272 Dave Riddle US Ultra-Runner

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3272.mp3]

Link epi3272.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Welcome to the RunRunLive 3.0 podcast.  This is episode 3-272.  Today we have a great talk with Dave Riddle, one of the best current ultra-marathoners in the USA.  David had won the JFK 50 miler and represented the USA team at the world 100k championships. He just happened to work in the same office as Jim our editor.  It took us awhile to match schedules with me traveling and Dave competing at Hood to Coast – but we worked it out and have the conversation that ensued for you.

In section one we will do our best to answer the question how to take that first step out of your comfort zone and why would you want to anyhow? 

In section two I’m going to talk about how to take on hills in a race without attacking them. 

I am through the cement mixer of racing that was September.  I capped it off last weekend by racing the Harvard 10 Miler on Saturday and then the Holdenwood trail 10k on Sunday.  Now I have to rebuild and recover through the Denver marathon in a couple weeks to race at Ft. Myers in November. 

Yes – I ran 6 races in 5 weeks from August 31st through last weekend.  Two of them marathons.  If you haven’t figured it out yet, when it comes to training and racing you should probably ‘do what I say not what I do’   

Saturday I was still concerned about my hamstring pull so I warmed up well and went out slow with the back of the pack for the first couple miles.  You should really warm up for races.  I go out and jog at least 10 minutes and then stretch.  If you can time it right you want to go into the starting line warm.  

This Harvard 10 miler has at least 1,000 feet of elevation gain.  It’s got some monster hills. One big one around mile 2 and another big one right around mile 8.  In the middle miles it roles with some shallower ups and downs.  

After a couple miles I felt pretty good so I started to pick my way through the pack.  Eventually I came up on the shoulder of a young guy who was racing a decent pace and I stuck with him.  Through the middle miles we were cruising through some 7:00 minute miles and seeing paces in the 6’s on the down hills. 

I knew I couldn’t attack the hills with the hamstring pull so instead I just focused on form and turnover and literally spun up the hills, like when you drop a bicycle into the Granny gear.  By starting slow, accelerating through the middle and respecting the hills I was delighted to turn in a average of 7:44 min per mile without hurting myself.  Very happy with that. 

I was planning to run easy with the club the next morning, but I got a note that said some of them were running this trail race 10K the next town over – so I went over and ran that instead. 

I wasn’t planning on racing but I got caught up with Bob, who is a couple years older than I and an enthusiastic trail runner.  It was two loops of a 5K course and Bob went out like a scalded cat with the 5K runners.  I just tucked in a few yards behind and held on to him trying really hard not to pull anything. 

It was a hilly cross country course that reminded me of running on the XC courses in prep school when I was a kid.  Once more I managed the hills with turnover and form instead of attacking them.  We finished the 5K loop just around 8 minute miles and I pulled over to have a cup of water and wait for Bob to come through.  We went back out for the second loop at a much more leisurely pace.  

At one point an older guy passed us and it turned out he was the winner of our age group. We didn’t know – he was only 100 feet in front and we could have easily caught him.   Bob kept trying to get me to attack the hills and I’d tell him to have fun and catch him on the back side.  It wasn’t until the last little rise into the finish line that I let myself push and, of course, that tweaked the hamstring that I had been judiciously protecting through two days of racing. 

That’s it. No more racing now.  I plan to recover and build again through Denver and into Ft. Meyers. 

I talked with Coach and reviewed the plan I had put together.  We decided I have definitely been over-racing and probably been over-training without enough focus.  I’m going to cut back to 4 days of running a week. With a spin and two core workouts on the off days.  I’m going to group the workouts to maximize benefit and recovery.  Tuesday tempo with Wednesday Zone 2 recovery.  Move my Thursday Tempo to Saturday and move my long run to Sunday to practice running on tired legs.  

I also put up a blog post on my site about how to create a simple Spreadsheet based training plan and import it to MS Outlook so you can see it in your calendar.  If you’re interested. 

I posted two recipes that people were asking about.  I posted my Volcanic Balsamic Vinaigrette Dressing recipe and my modification of Dirty Girl’s Kale Salad.  

All of this wonderful stuff can be found at RunRunLive.com

Now – speaking of recipes…I unpacked my juicer this weekend and did some juicing.  This device is a trip! It’s like the old BlendTech commercials where they used to blend baseballs and cell phones on YouTube. 

You take your fruits and vegetables and you cram them down the input chute, there is a great rendering and dry pulp shoots out one side and juice dribbles out the other side.  You can toss anything in there and it gets juiced.  Throw in a whole beet and with a great thwacking sound you get beet juice. 

One thing that becomes immediately apparent is that there isn’t much juice in some things.  Cucumbers and apples have lots of juice, Kale leaves not so much.  

I made two of the recipes.  I made the “Mean Green” and the “Sunset Passion”.  I have the recipes if anyone wants them.  They weren’t bad.  They were a little hard to get down, not so much because they tasted bad, but because my big brain was getting in the way telling me they were yucky.  

As far as the experience.  It takes a lot of produce to produce a small amount of juice.  I think I’d rather just eat the produce.  The amount of waste produced is staggering.  For two cups of juice I created a couple quarts of brightly colored garden mulch.  The high-speed, violent, mechanical rendering of produce is fun, but having to clean out all the bits and pieces afterwards is a bit of a hassle. 

One last point.  I don’t know if the juice is good for you, but if you’ve got problems with ‘the trains running on time’ (which I don’t) the juice, especially the beet juice will expedite traffic immediately upon consumption.  You can literally hear it work through your GI like Drano through a hair clog. 

Next week we’ll try ritual bloodletting. 

On with the Show!

Section one:

How to take the first step out of your comfort zone - http://www.runrunlive.com/how-to-take-the-first-step-out-of-your-comfort-zone

Featured Interview:

About Dave Riddle

Blog:  riddleruns.blogspot.com

Twitter:  @rundavid1

David began running competitively almost 20 years ago and never lost the fire.  To this day, he continues finding new challenges and competitions to keep himself inspired and motivated.  He was a decent distance runner in college when he ran track and cross-country at Auburn University, but he soon found his true strength in ultramarathons shortly after graduating.  Professionally, he is an aerospace engineer and balancing a full-time career with the training and racing responsibilities of a competitive ultra marathoner is definitely a challenge that he embraces.  David enjoys a variety of ultra events including road and trail races, but leans toward the flatter events since he doesn't have much elevation to train on near his home in Cincinnati.  Some of David's notable results include winning the JFK 50 Mile in 2011, 5th place at the IAU World Championship 100k while representing the US in 2012, and an 11th place finish at Western States in 2012 in his first attempt at the 100 mile distance.

Section two:

Racing hills with cadence instead of brute force - http://www.runrunlive.com/running-up-hills-with-cadence-rather-than-brute-force

Outro:

Well my friends that was fun wasn’t it?  I am able to get some nice momentum going when I can use a weekly cadence.  I liked the part when Dave said that even the skinniest person has 70,000 fat calories in them.   If you want to read more about David you can read his blog at RiddleRuns.blogspot.com or follow him on twitter @RunDavid1.

I’ve gotten some great emails from some of you over the last few weeks.  I love to get them.  Sometimes I don’t know how to respond because it seems from your end it’s takes great effort for you to break through whatever is holding you back from talking to me.  

I apologize if I seem brusque in my response.  One of my habits is to use very few words in my emails.  That is ironic considering how loquacious I am in this avatar.  I often kick of kerfuffles in my professional world with people who don’t know me with the relative paucity of my responses. I’m not mad at you, or anything like that, it’s just how I interact on email.  

To summarize my points: 1) I like hearing from you. 2) If you want something specific from me feel free to ask and 3) I may respond with “That’s pretty cool Bro, I’ll check it out.” To your 5 paragraph email. 

It also brings up a point that I will discuss at length in an article in the future, which is that community is important to a healthy balanced life. It is as important and mental health and physical health.  Part of why we all do this is because we need the community.  

The online community replaces or at least shores up the physical communities that we have lost to a faceless suburbia in our modern times.  I know that.  To go along with the necessity of community is the fact that to be part of a community brings with it responsibility.  It’s not a one-way street.  I know that too.  The internet, and this podcast give me the opportunity leverage technology to join with my extended community outside of physical space.  I respect that.  Shoot me an email. I promise to answer. 

I think last week, or the week before I was talking about this stressful time of year and how it is full of stress-triggers that can derail us.  I thought I’d share a couple of my personal relaxation or pseudo-meditation tactics.  

The first one I use is your standard meditation.  I have a mantra – just a series of three nonsense words that I repeat.  I close my eyes and focus on those words and watch those words scroll across the insides of my eyelids.  By focusing on those words I can quiet the noise in my mind and let it go.  This is one of the ways I can let stress go or fall asleep when I’m restless. 

Another one I use to sleep on airplanes.  I imagine myself on the inside of a sealed glass container.  I am on the inside.  The screaming babies and chatty people are on the outside.  It is quiet and peaceful on the inside of my pod.  I am happy and peaceful there and I drift off to sleep because I can no longer hear the disturbances on the outside. 

I don’t know if you can use something similar but it’s fun to try. 

I have been in the office all week working on various things.  I’ve been very productive writing and reviewing content. Next week I’m going to interview Loren Fogelman who is the author of a book about the mental aspects of competing.  It’s a great chat. 

As always, if you want to support the show go to my website and check out one of my books. 

Thanks a bunch, 

Have a great week!

Ciao, 

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

 Links for this show

http://www.runrunlive.com/messing-around-with-a-kickstarter-project

 

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

 

On Amazon

 

On Kindle

 

On Audio (Read by the author)

 

The Mid-Packer’s Guide to the Galaxy

 

On Kindle

 

Standard Links:

http://www.runrunlive.com

 

http://www.runeratti.com

 

Http://www.coolrunning.com

 

http://www.Grotonroadrace.com

 

http://www.SQRR.org

 

www.midpackerslament.com

 

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

 

Dial in number for RunRunLive is – 206-339-7804 (to leave an audio message for the show)

 

Bio

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

 

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

Direct download: epi3272.mp3
Category:Running -- posted at: 6:58pm EST

The RunRunLive 3.0 Podcast Episode 3-271 Coach PRS on Plateau Training

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3271.mp3]

Link epi3271.mp3

Hey! I spent 40-60 hours of my precious time recording running stories for you and you should go buy them! Cures the blues, guaranteed! Money back if you’re not tickled to death.  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

<Introductory Comments:

Hello my friends this is your old pal Chris and you have inadvertently found yourself chatting with me at the RunRunLive 3.0 podcast.  You should really be more careful.  I haven’t been traveling and I have a lot of backed up content so I’m going to go weekly for a few weeks and see if I can catch up.  

I got one of the two new sites I was building up and running.  It’s a business blog.  It’s a place I can blog about work topics and push them to a professional social presence. If you are curious it’s SupplyChainCrunch.com 

Looks like many of you got your notifications that you did or did not get into the Boston Marathon this year.  What would be a good idea for having a get together?  I usually shy away from planning too much around race weekend because I want to race well.  

It’s been an easy – no –travel – week.  I have been doing an easy run every other day waiting for the hamstring pull that I picked up at the Erie Marathon to clear up.  

I ran 13.5 miles easy on the rail trail with Ryan last Saturday as my first major outing since the race.  Nice and slow, but I was still limping towards the end.  

Sunday afternoon I had the Littleton 5K scheduled and my plan was to jog and not hurt myself.  

I put the air conditioners away for the season, which entails taking them out of the windows and carrying them down into the basement for storage.  These things are pretty hard to carry and I tripped over some clutter in the basement, tried to catch myself with basically an off balance, weighted, walking lunge.  I ended up dropping it on top of another one crashing two of my AC’s, which isn’t that big a deal because they were getting old anyhow.  But, of course I comically stressed that hamstring pull.  

This 5K is at 2:30 in the afternoon for some reason.  That kicked off a series of misadventures as well.  First I figured I’d ride Fuji-San, my old race bike, down for a warm up and to avoid the traffic.  I hadn’t ridden for awhile and the back tire was flat.  No biggy, I’ll just pump it up.  

I went to get my pump.  My good floor pump had been riding around in the boot of my car all summer and apparently that isn’t good for pumps.  Who knew?  I guess the summer heat ‘popped’ the pump, because it no longer worked. 

In addition to this there was a football game on at 1:00 that I wanted to watch and the race was smack dab in the middle of that too, so I went looking for a way to listen to it on the radio during the race.  I downloaded a App onto my iPhone to get a stream of the local FM station that carries the games but it wouldn’t work, it kept blowing up, probably because of the recent IOS upgrade. 

Now I’m fishing through all my old junk drawers and running bins for an FM tuner, and I realized I had chucked them all, because “Who listens to the radio anymore?”  

So – I went off the your favorite evil discount mega-store and bought a cheap pump, a pair of jeans and a juicer – more about that later, but they don’t sell those FM receivers anymore.  Remember 5 years ago you could get a cheap ‘sports’ FM receiver for $10?  Don’t make ‘em anymore.  Only MP3 Players now. 

I got home, pumped up Fuji-San’s tires and remembered that the Sansa Clip I use for my hard workouts has an FM tuner in it.  Sure enough I can get a horrible, static, barely intelligible broadcast of the game on it.  But, when I go to mount up on Fuji-San the back tire is flat again and I don’t have time to change the tube now so I just drive down to the local park for the 5K.  

Everyone else is focused on the race proceedings and I’m like a turrets patient shouting out touchdowns. 

I started as far back in the pack as I could go and managed to hold back to 8 minute miles without hurting myself anymore. But, you know, I’m super annoying to run with when I’m at a Zone 2 effort level and you’re racing.  I’m Mr. chatty encouraging guy.  

Since I was not traveling and in a couple rest weeks I took this opportunity to check off some things on my todo list; like giving blood and getting a flu shot.  It’s probably in my head but I feel like the flu shot always gives me weird, debilitating symptoms for a couple days. 

I have also been watching a lot of movies this week.  I’ve been on a bit of a RedBox, Netflix binge.  SO far I have seen World War Z, which was really scary, I had to watch it with Buddy, I saw the Great Gatsby which I liked, but I understand why people wouldn’t like it, I watched the new Star Trek movie and realized it was a remake of Wrath of Khan half way through, I watched Tom Cruise in Oblivion – I liked the hard SF but they did a poor job with explaining a bunch of plot elements.

And, on Netflix I watched Fat, Sick and Nearly Dead – the documentary by Joe Cross where he drives across the US doing a 60 day Juice fast.  I liked it.  So, of course I went out and bought a juicer.  I haven’t used it yet and I don’t plan on fasting although I do find the de-toxing element of the fast intriguing.  I think I may try working in 1 or 2 juices a day in place of either my oatmeal or my fruit.  

Since I’ve been home this week I‘ve been cooking dinner for my wife and I try to do some nice, interesting, balanced meals but whatever I cook she complains about…”there’s too much pepper on the grilled squash..”  I can’t cook.  My generation of men didn’t learn how to cook. But I try.   

One night, I was stuck and I only had 20 minutes and we didn’t have any food in the house.  I scrounged around and found a bag of stale hamburger buns, slapped some spaghetti sauce on them, some cheese and some cherry tomatoes and basil leaves from my garden and toasted them in the oven…and of course that’s the meal she liked the most…  

In today’s show I’m talking with our old training mentor Jeff from PRSFit about plateau training and stringing together a bunch of endurance events.   

I’ll talk a bit about disruption in section one and I have a special rant in section two about color runs.  I want you to pay attention because there is something different about this second piece and I want to see if you can guess what it is. 

One last story.  I was driving around my town doing errands.  I was on one of these suburban back roads that we have here in New England and the cars coming the other way were flashing their headlights at me.  I’m thinking ‘Must be a speed trap up ahead or maybe an accident’.  

Up ahead in the road there is some kind of commotion with the cars coming towards me stopped.  I see that there is something in the road in my lane and as I get closer I see that it is a snapping turtle crossing the road that has caused the traffic kerfuffle.  It’s not a big one, maybe 2-3 pounds.  

As I approach, I’m the only one on my side of the road, the lady in the front car on the other side gets out and starts prodding the snapper with her sandaled foot.  She has obviously does not have much snapping turtle experience. Then she goes to pick it up by the shell! I start yelling at her “Stop! Don’t so that!”  I slam the car into park and jump out making sure the dog doesn’t follow me and tell her, “Stop! You’re going to lose a finger, let me do it!”  

I grab it by the tale and toss it into the woods.  She says “Good thing you came along.” And I swear people are about to start applauding.  I get back in my car, wipe the mud off my hands with a Starbucks napkin and laugh - Dumb ass city people.  

On with the Show!

Section one:

Bottom up disruption http://www.runrunlive.com/disruption

Featured Interview:

About Coach Jeff

Lydiard Level 1,2 and 3 Certified Running Coach

ITCA Certified Triathlon Coach

Certified Personal Trainer

Certified Master Swim Coach

Certified Wellness and Nutrition Counselor

Certified Nursing Assistant

The coach has been training runners and triathletes since 1999.  Over the course of his career he has helped runners and triathletes of all abilities achieve their goals. 

My coaching style is ‘progress focused’ vs. ‘results focused.’ When working with anyone , their understanding of how and why they are improving is always going to take precedence over any race result. There is always a goal, but in over 10 years of coaching, experience has shown me that if you do the right work, and for the right reasons, the results will follow! And if you understand and enjoy the process, the likelihood of achieving your goals will increase tenfold! (I like to say, my philosophy "Be Healthy, Train Smart, Have Fun!"

prsfit.com

Section two:

Kittens and Color runs - http://www.runrunlive.com/rainbow-connection

Outro:

Did you figure out what was wrong with the color run post?  I didn’t write it.  One of our virtual friends, Paula Kiger, long time friend of the podcast and I cooked up an idea and I dared her to write an article using my ‘voice’.  I guess it’s RunRunLive fan fiction.  I think she did a great job with the abuse of vocabulary, Nabokaovian sentence structure and ‘rule-of-three’ preponderance. 

Blog (Perspicacity): www.biggreenpen.com

Twitter: @biggreenpen    https://twitter.com/biggreenpen

Facebook: Paula Kiger    https://www.facebook.com/biggreenpen

Daily Mile: Paula Kiger    http://www.dailymile.com/people/paulakiger#ref=tophd

Instagram: biggreenpen  http://instagram.com/#biggreenpen

G+:                                  https://plus.google.com/u/0/101286050539784551852?tab=wX

Pinterest:                         http://www.pinterest.com/paulakiger/boards/

That was fun Paula – thanks! 

I just went out with Buddy for an easy run in the trails and I felt awful.  The hamstring is ok but I have no energy – I blame the Flu shot.  We’ll see what happens.  I have the Harvard 10 miler on Saturday which is another Nashoba Grand Prix race.  After that I’ll only have the Ayer 5K and I have the whole series. I had to tell the director of the series that on the outside chance that I qualify for something in the series scoring – I was in 8th place – I can’t get any prizes or anything because I’m one of the race directors!  So, I’m in the standings with an asterisk.  

Now I have to get back into a training cycle for the next couple marathons.  I’m not racing Denver but I can use it as a work out and build a plan around it.  The next opportunity to race will be Fort Myers in November.  

I signed up for the Tecumseh trail marathon in Bloomington, IN in Early December.  That definitively won’t be a race.  I’ll be lucky to get in under 4 hours.  I don’t have a January race yet, but I’m looking at potentially South Carolina.  February is probably New Orleans and March is still open. 

Hey, please show your support for the podcast by going to my site www.runrunlive.com and buying an audio book!  

Have a great week!

Ciao, 

Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 

Ciao

Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

 Links for this show

http://www.runrunlive.com/messing-around-with-a-kickstarter-project

 

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

 

On Amazon

 

On Kindle

 

On Audio (Read by the author)

 

The Mid-Packer’s Guide to the Galaxy

 

On Kindle

 

Standard Links:

http://www.runrunlive.com

 

http://www.runeratti.com

 

Http://www.coolrunning.com

 

http://www.Grotonroadrace.com

 

http://www.SQRR.org

 

www.midpackerslament.com

 

Contact:

Cyktrussell At gmail and twitter and facebook and youtube

 

Dial in number for RunRunLive is – 206-339-7804 (to leave an audio message for the show)

 

Bio

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

 

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

Direct download: epi3271.mp3
Category:Running -- posted at: 12:01pm EST



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