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

The RunRunLive 3.0 Podcast Episode 3-270 Chris Cooper & 50 Best Races 

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3270.mp3]

Link epi3270.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!  Holy Cow! I warned you… Didn’t I?  I told you that this time of year things get off –the-charts crazy!  

A lot of water has gone under the bridge since we last talked, (and not just in Colorado).  Last time we chatted was the end of August and I was preparing to race the Pocatello Marathon.  Well in 3 weeks I’ve run 2 marathons and a relay race leg.  

Of course, I’m paying the price this week as we speak.  But, before I get into it let me remind you that it is a busy time of year and with that increased activity comes stress and lack of sleep and all sorts of unhealthy behavior.  You feel it, your family feels it and I feel it. 

I want you to remember that, for the most part, these are external forces of stress and you get to choose how you respond.  I’ll give you a couple quick ideas.  First, channel your inner Zen master and let the stress wash over you – don’t struggle in the current – roll with it and keep swimming. Take this as an opportunity to learn some simples breathing, relaxation a meditation techniques, (there are plenty of examples out there online), have them in your back pocket ready for when you need them.  

We get storms this time of year in New England.  When Buddy and I run the trails after storms we see the trees and branches that have been broken down.  The trees that fares the worst are the Oaks.  And this is surprising because the oak is the strongest wood.  Oaks are the strongest trees and they fight the wind instead of accepting it and moving with it.  Because the oak fights the storm it loses.  The pines and soft woods sway and flex in the storms and don’t sustain as much damage.  They bend, but they don’t break. 

Secondly, you can’t control the external forces of stress, but you can control how you respond, so take a moment each morning when you wake up hunted and tired, your work from yesterday still undone, not enough sleep for a couple weeks in a row, commitments piled high in the road in front of you like angry dragons,  don’t get weird - take a moment and smile, assume a positive outlook, assume a attitude of abundance, take a deep breath, marshal your flagging forces and prepare to attack.  

The best way out is through and the best way through is with vigor. Choose to go forward with aplomb.  Don’t let the bastards beat you down.  Your co-workers, friends and family need you, be the leader, be the beacon, if not for yourself then for the rest of us. 

And finally, not everything needs to get done right now.  It’s ok to let some things slip.  Do a good job of prioritizing and choose what you are going to do well.  Put the other stuff aside.  If you try to do everything, you will just do everything poorly.  If we have learned anything in the five years we’ve been talking it is that successful people choose wisely and prioritize their time for greatest impact.  

Feel better? Good! I’m still sleep derived, jet-lagged and drowning under a sea of self created work!  Did I mention I’m also sore?  

Yup I am sore.  Let’s start back three weeks ago, the last time we talked. I felt good coming out of Pocatello, the quads were a tad sore for a couple days from racing the down hills, but overall I felt strong especially coming out of a hard marathon. 

I ran a couple easy, runs that week.  I was very glad to have Labor Day off to relax a little and sleep a little.  I was down in Atlanta all that week.  I got back Friday night and there was no way I was going to drive up to New Hampshire for the Winnipesaukee Relay the next day.  

Since I had, Leg 7, the second to last leg, I told them I’d drive up in the morning and meet them at the exchange.  Anyone who has ever run a relay race knows that nothing makes a team captain more nervous then when someone says “I’ll meet you at the exchange”!  (Picture confused runners wandering around looking for someone to hand the baton to – I’ve seen it.)

But, I made it with plenty of time to spare.  I drove the course backwards to get to my exchange point and was mortified to see the elevation profile.  It was 8 and a ½ miles of classic New Hampshire rolling hills.  Not a flat spot on it, ups out numbering downs 2-1 and a monster ¾ miler at the end before it turned downhill for ¼ mile into the exchange chute.  

Holy Moly! I just raced a marathon!  I was telling myself I had no commitments here, just run easy, maybe you break 8 minute miles, just don’t hurt yourself…. 

But when Eric came wheeling into the exchange, and I took the baton, and something snapped.  I hit that first downhill like Steve Prefontaine after a six pack of Red Bull.  I had the Ska-Punk mix on the head phones and I was jacked. 

The whole time I’m looking at my pace thinking, ‘oh crap, oh crap! Slow it down!’  Then I see up ahead another competitor.  He’s young guy, but I’m gaining on him.  Of course, I’m now thinking, ‘I’ll slow down after I catch this guy…”  The hunt is on.  I reel him in on an uphill section and make sure to pass with authority.  I look at my watch and I’m dropping 7:20’s uphill when I pass..’Oh Crap!’ 

It’s an 8-9 mile leg and I’m running 5k pace up hill at the 2 mile mark.  Idiot! But it feels so good!  I’m flying.  I just passed a guy 30 years younger than me.  I break into a broad smile as the music pounds and my legs churn and I relax into race pace.  And, God help me, it feels good. 

I resolve to slow down. But, I turn a corner and another competitor comes into view.  Well, I’m all in now anyhow, might as well play it out.  I catch him at the top of a hill.  He hears me coming. (Another guy at least 20 years younger than me.) 

I’m reviewing race tactics of how I’m going to break him.  I’m going to get on his shoulder, in his shadow, and stick there silently as he tries to shake me.  Like the grim reaper.  I’m going to look for my opportunity, maybe a nice downhill with a sharp corner, and I’ll administer the coup de grace in such a way that he won’t be able to respond.  

Then he just pulls over and lets me pass.  Huh, that’s not how we used to do things… 

Now it’s just me, my ska-punk and 3-4 more miles of grueling hills to survive.  I pull back into myself and pace.  On that last big hill I think about walking, I actually make the first half step into a walk and then slap myself for being soft and keep the legs moving.  By the top I’ve slowed to over 9 minute miles. 

Then I crest and coming down into the chute I let it go.  I’m flying.  A quick glance puts me at sub 6 minute miles. I do love a downhill finish.  I hand the baton to Ryan and celebrate an amazing 7:15 average pace effort, with a net two place improvement for my team.

Where did I find this performance 6 days after a hard marathon?  All I can think is that “Mad Dog is back”.  I’m indestructible again.  

But, as we all know, pride cometh before the fall. I woke up the next day with a tight left hamstring from racing on the hills.   Tuesday I was doing some fartlek pickups on the treadmill and it hurts, but I decide to push through it because I’m an idiot. 

I take Wednesday off and it feels better. Now, I’m out in Phoenix, and my big brain tells me that I should rest but my romantic brain knows there is a mountain outside waiting to be run. 

If you are ever in Phoenix there is no more religious an experience than running up Camelback Mountain at the crack of dawn and watching the sun rise over Phoenix.  It is mystical. And so it was Thursday morning I ran/scrambled up the Cholla trail on the back side of Camelback and had a wonderful, beautiful, uplifting experience.  Mad Dog was indeed back and indestructible. 

I’m almost at the end of this story – the part where I’m sore – so stick with me.  

This past weekend I drove out to the Erie Marathon in Pennsylvania.  I convinced my wife to go with me and we stopped in Schenectady on Saturday to watch my daughter’s field hockey team play Union. 

It was a long drive and I went into the race Sunday sleep deprived and having spent far too many hours in planes and cars. My quads were still sore from skipping down the mountain and my nutrition was a stale croissant at a Tim Horton’s in the rest area.  Strategy-wise I wasn’t expecting much – especially given the amount of racing I’d been doing. 

But Erie is a flat, shaded, two loop course on a cool day so I went out at race pace to see how I felt – you never know.

I clicked through the ½ feeling relaxed and fine at 1:43:15.  There was a wee head wind so I tucked behind a guy who was running a 7:55 pace.  Around mile 15 ½ he started to slow so I pulled out to pass him and my left hammy, that had been tricky all week, went ‘Kazang!’.  

Oh crapola!  11 miles from the finish and down to one leg…  I pulled my form together and found a limpy pace that I could hold without the hammy screaming – it was around a 9 min/mile. Oh well.  And that was it for the next two hours trying to hold my form together and get to the finish.  

Every once in a while I’d stretch my stride a little too much and let out a little yelp of pain that would surprise the people passing me. 

Man, I gotta tell you, I would much rather run at race pace because it takes sooo long to get to the finish line when you’re going slower than you’re used to.  

I managed it through the finish in a 3:41, and gave back 10 minutes in the last 10 miles – but doing it with calculated efficiency, like the veteran I am.  

One thing I am proud of is that I didn’t walk.  I decided that no matter what happened there would be no walking in this race, and there wasn’t. 

This is all the race report you’re going to get on Erie because it was really quite uneventful.  It’s a fast course on a flat, mostly shaded, two-loop course.  There is a water stop every mile and they have been doing this for 40 years so the volunteers know what to do.  If you are looking for a time I would recommend Erie. 

The only interesting story that I have for you is about a big, old, ugly possum.  

We were working our way through the final miles and a possum walked out into the road in front of us.  It’s hard enough running the last couple miles of a marathon with a bad leg and them I literally had to run around this big, ugly, stinky, bad-tempered possum!  It was surreal.  

Marathon of the month - Eire Pennsylvania – done.  And I am sore!  My left calf is hammered from running those last ten miles with a limp! I am beat up!  I have to let my old bones recover a little. 

And now, my friends, we are all caught up. 

Today we have an interview with Chris Cooper about his new book “50 best races” where he interviews all these famous runners about what their most memorable race was.

In Section One I’m going to rant about the power of Sales Thinking.   

In section two I’ll keep going on the Plantar Fasciitis series. 

In section three I’ll read Sanskrit runes inaudibly into the microphone. 

On with the Show!

Section one:

The Power of Sales Thinking - http://www.runrunlive.com/why-you-should-stop-sneering-at-the-sales-team-and-learn-something

Featured Interview:

Chris Cooper – My Best Race

Hi Chris,

Glad you are finally home from all your business travels and marathons!  Loved listening to your Pocatello Marathon story, by the way.  

Here is a nice preview link (below) that gives an intro to the book, the first chapter, and gives links (i.e., buttons) to all the online purchase sites.  A cover photo in various sizes is also attached.  Let me know if you need anything else, and let me know when the show will be available.  

(preview)

https://ganxy.com/i/82847  

(audio book link via Amazon/Audible)

http://www.amazon.com/My-Best-Race-Runners-Transformed/dp/B00EYNGLTS/ref=sr_1_1?ie=UTF8&qid=1379611477&sr=8-1&keywords=my+best+race+audiobook 

Thanks again for the opportunity to be on your show!  

Chris 

www.facebook.com/mybestrace

Section two:

Recovering from Plantar Fasciitis Part Two - http://www.runrunlive.com/plantar-fasciitis-part-two

Outro:

There are times when I feel old.  There are times when the ancient dirt of this world sifts into my soul like a ghost.  It is in these times that I smile.  I smile for those things I have done, for those people who I have met on my path and I get up and go to meet the people and do the things that have yet to be met or done.  

This is life.  Don’t think about it too much. 

I’ve got a bunch of interviews in the can and I’m going to try to start cranking out some shows to catch up.  I may even have to push out more than 2 per month – so make sure you go to my web-site at RunRunLive.com and sign up for the Email list and it will drop a notice in your inbox whenever I drop a show.  It’s actually just reading the RSS feed and slapping it into a newsletter format. 

I know I’m running long, so I’ll head for the exit.  I haven’t run all week.  I felt super beat up and burnt out coming out of Erie and I wanted to let my Hamstring pull rest.  I’m going to meet Ryan for a 10-12 mile zone 2 in the morning and I’ve got the Littleton 5K on Sunday.  I normally don’t run 5K’s, but it is part of the Nashoba Valley Grand Prix series and I want to do all of them.  I’m going to just jog it.  I might even go over and run the course once before the race to warm up.  

Next weekend is the Harvard 10Miler, another Grand prix race.  Then I’m off until The Denver Rock and Roll on Oct. 22nd.  I’m definitely not racing Denver.  I have on my to-do list to put a training plan together and I think I may shoot for Ft Myers as my next qualifying attempt.  The good news is that any race I qualify at now is good for 2 years.  Meaning I’ll get slotted into Boston 2014 based on that time, which this year will be good because with 36K runners on the course you don’t want to be in the back.  And I’ll be qualified for 2015 as well. 

I had a few people purchase my audio book(s) over the last couple weeks and I really appreciate it.  I don’t get paid for any of this and If you were to invest $10 in one of my audio books it keeps the wheels turning at the RunRunLive Studios.  

Have a great week – talk to you soon – shoot me an email if you need anything. 

Cheers, 

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

 

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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: epi3270.mp3
Category:Running -- posted at: 8:01pm EST

Crickets 3.0.3

My dear friends, I apologize effusively and throw myself like a penitent at your furry feet, but the challenges of travel and work and training and racing and, God help me, sleeping every once in a while I have been brought to bay – I have been finally cornered me like a mangy rat and there is no way I can put a full show out this week. 

It is a dirty shame, because, with so much going on I have a lot to share, but alas no time to share it.  Instead I’m going to lay at the altar of your listening skills my Pocatello marathon report today and try to polish up a full episode for next week. 

Over the last month I have been in California, Idaho, Atlanta and Phoenix!  This weekend I’m driving up to Presque Isle, in Erie PA to race again!  I raced an 8 mile leg of the Winnepesauke relay last weekend in New Hampshire and crushed it, averaging 7:15s over a difficult hilly course.  I had the punk rock on my headphone and was laughing out loud at how strong I felt.  I passed a couple other racers, many years my junior and it felt great to be in the game. 

So – my friends – light those candles and put on some sexy music because I’m about to tell you the story of my Pocatello Marathon.  

Enjoy, 

Pocatello Marathon - http://www.runrunlive.com/pocatello-marathon

So this week I was out in phoenix at the Phoenician (which is one of those hoity-toity resorts where the nouveau and not-so rich pretend to be members of a leisured cast – I was at a conference) – but one great thing about the Phoenician is that it backs up against Camelback Mountain.  

Yesterday morning I got up before dawn and ‘ran’ up the mountain from the Cholla Trail head.  There is no better exhilaration then standing on the summit of Camel back in the wee hours glistening with sweat in the cool desert air and watching the sun rise over Phoenix in the long shadow of the mountain. 

I am super-happy to have regained the point in my training where I can roll out of bed and go run up a mountain.  

As I was descending, skipping along, bubbling with the goodwill of life, the following song cycled onto my headphones and I had one of those iPod moments where it all synced – so enjoy your week and I’ll see you out there. 

Big D and the Kid’s Table – “Noise Complaint” - 

Chris,

[audio:http://www.RunRunLive.com/PodcastEpisodes/Crickets-3.5.mp3]

http://www.RunRunLive.com/PodcastEpisodes/Crickets-3.5.mp3

Direct download: Crickets-3.5.mp3
Category:podcasts -- posted at: 9:26pm EST



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