RunRunLive 4.0 Episode 4-302 - Roxanne and Paula

 

2014-08-07 17.53.12(Audio: link)

 

 

 

 

 

Link epi4302.mp3

 

 

 

Intro:

 

Hey. How are yah?  Welcome my friends.  To the RunRunLive Podcast.  Episode 4302.  How ya been?  Maybe you’re a new friend?  Maybe you got one of those brand new shiny i-devices for Christmas and you’re just dipping your toe into the podcast world?  By the way I like your nail polish. Matches your eyes.  But, that tattoo must have hurt, no?

 

Anyway, this is Chris your host.  We have been sharing a podcast in and about running and endurance sport for a few years now.  Welcome.  I’m coming to you from the grassy steppes of Independence Kansas where I run a feral yak farm in between professional gigs.

 

The running is challenging out here.  The wind cutting across the plains in the winter is a bit biting, but you get used to it.  And you know the toughest warriors are from the Steppes, the Scythians, the Huns and the Mongols all rode down on ‘civilization’ from the windy grasslands.

 

There’s something going on with the yak herd.  I think it might have something to do with the Government Neuro Toxin research facility a couple miles up Spring Creek.  Some of the yaks don’t look so good.  They look disoriented.  “Disoriented yak” would be a good name for a ska band…

 

 

I didn’t make it down to Atlanta for the Jeff Galloway 13.1.  I just couldn’t swing it.  Sounds like Kevin and friends had a fun time.  I’ve been actually getting some decent base building in.  I’m too old to run every day without breaking something.  I’ve stabilized at 4 days a week which seems like the right balance.

 

I worry whether I can get the volume of miles in to race well at the marathon distance at only 4 days a week.  Coach has extended my weekday runs out to 1:20-1:30 which helps.  The good news is that it gets me out long enough to build some base fitness and get the mileage up.  Right now he’s got me doing Tuesday, Thursday, Friday.  That gives me an automatic base in the mid to high 20’s.  Then you lay the Sunday long run on and I can get up into the 40’s.

 

That’s the compromise.  It’s enough to get the fitness I want without pushing me over the edge into injury.  The training impact from that extra 20-30 minutes in my weekly runs really makes a difference.  It’s a challenge when I’m busy, but I feel like I’m building base that will support me in the run up to Boston this spring.

 

GMMy friend Brian and I reprised the Groton Marathon last weekend.  This is a marathon we made up last year to get a December marathon.  The way it works is Brian and I lay out a course around town, invite all the crazy people we know and go run a marathon.  I count it as an official marathon because, my game, my rules.  That’s my 48th marathon.

 

We changed the course this year so it looped through Groton, Ayer, Shirley and a few hundred feet of Harvard Massachusetts.  Part of the fun, and the challenge is to create a course through New England towns that stays off the main roads and isn’t overwhelmingly difficult.

 

It was about 32 degrees with a light snow fall for the whole time.  Pretty good running weather.  There’s no snow on the ground up here and the roads were clear.  We started at 8:00 and got back after noon.

 

We had a dozen or so people join us for some part of the route and we had one person go the distance with us.  A big crew ran the first half with us and cut back.  Another couple of our club friends picked us up at mile 17 and ran us in.  We dropped water and Gatorade every 4-6 miles.

 

iceI’m sorry to report that I didn’t come in first this year.  I had gapped Brian by a good 2-3 minutes after mile 20, but I waited for him at one of our water stops and he got a 2nd wind at mile 24 and took off.  I didn’t have the mental or physical closing speed to chase him down.

 

It was a great run.  It always scares me a little to just show up and run a marathon, but this one was easy. We went super slow and stopped every couple miles to get refreshed.  It ended up having about 1,000 feet of elevation gain, but nothing horrible.  I was able to keep good form and my HR was solidly in zone 2 the whole distance.

 

I did end up getting some strange chaffing.  I got welts on, as Forest Gump would say, ‘My Buttocks’, somehow from the new ASICS tights I was wearing. Never had chaffing there before. It looked like someone took me to the woodshed.

 

How’d you like the first episode of the 100% recycled RunRUnLive 4.0 Podcast?  I’m going to keep tweaking it but I wanted to get it out.  Action is better than inaction and progress is better than perfection.  It’s not supposed to be professional, but it is supposed to have high enough quality content presented in such a way as not to annoy you!

 

In today’s show, which, with any luck should drop on Boxing Day, we will have a piece on how to turn your winter doldrums into an investment in your running.  I also bring you a rousing piece on how to set Big Hairy Ass Goals the right way to transform your life in the life transformation section.

 

The interview is a bit of an experiment.  Back at the end of the summer I had some guest interviews done by some friends of the show.  So today we bring you an interview of Roxanne by Paula.  I haven’t even listened to it yet and I know it’s going to be utterly fabulous.

 

Paula and I go way back to the inception on Twitter where we quickly became virtual friends because of our mutual love of writing and speaking and many things other things.  So, we’ve been virtual friends since Twitter was for cool kids.  Go visit Paula’s blog at www.BigGreenPen.com and consider helping her fundraising efforts for the NYC half she’s got coming up.

 

Roxanne is another one of our long time Twitter friends.  She is one of those stars of our endurance community.  Thankfully, we hear stories like Roxanne’s more each year. She’s a Mom who was seriously overweight, she took her life into her own hands and became a marathoner, an Ironman and transformed into a happier, healthier and better person.

 

I hope you learn as much from these two energetic ladies as I have.

 

That’s it my friends.  Enjoy your holidays and be nice to your family – you only get one shot at that.

 

Before I let you go I’m going to give you a quick tip that I’ve been using to get my writing done.  You know I wrote a new book, right?  Anyhow to get this stuff written I need to hide from distractions like social media while I’m creating.  I’ve developed a very simple trick to do this.  I just set the timer on my iPhone for 30 minutes and commit to writing without distraction until the timer goes off.

 

It’s just like working out.   The hardest part is getting started.  But once you get started it has a momentum of its own.  When something pops up or beeps for my attention I don’t take the bait until the 30 minutes is up.  At 30 minutes I give myself permission for a little bit of wandering, but, frankly by that point I’m neck deep in my topic and don’t want to stop!

 

I’ll compliment this by going into YouTube and spinning up some meditation music.  It helps calm your mind without distraction.

 

Give that a try.  I know this is not a new idea. There are official methodologies and software solutions for this if you want to go down that rabbit hole, but this is a simple solution for a common problem without over-engineering it.

 

Which, you and I could stand more of, no?

 

On with the Show!

 

winter-funSection one - Running Tips

 

http://runrunlive.com/winter-fun

 

Voices of reason – the interviews

 

Interviewee -> Roxanne Camirand

 

Wife, mother of three, elementary school principal, marathoner and now Ironman.  I am 5 feet tall, was once tipping the scale at 225pounds only 8 years ago. I was overweight and sedentary all my life.  Then life happened and I decided that I wanted to be around to see my grandchildren grow up.  So I started by losing some weight through changes in my diet and that triggered a series of events that led me to live an active healthy lifestyle and be a role model for my family and my students. All the choices I made in my life led me to where I am today. I do not regret one of them. As if I would not have been unhealthy and obese, I would have never felt the need to change my life so drastically, which in turn, made me who I am today: a wife, a mom, a marathoner and an ironman.

 

Guest Interviewer -> Paula Kiger

 

Paula is a Fitfluential Ambassador and a Charity Miles All Star. She trains with KR Endurance. She worked for almost twenty years for Florida’s State Child Health Insurance Program. She is currently doing freelance work in the communications industry. Her Twitter bio describes her best: wife of one, mom of two, friend of many.

 

Blog/Site: Perspicacity at www.biggreenpen.com

 

Facebook Personal: https://www.facebook.com/biggreenpen

 

Facebook Fan Page: https://www.facebook.com/pages/Perspicacity/255384144580651?ref=hl

 

Twitter: https://twitter.com/biggreenpen

 

G+: https://plus.google.com/u/0/+PaulaKiger/posts

 

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

 

DailyMile: http://www.dailymile.com/people/paulakiger#ref=tophd

 

Fundraising Site for Team in Training (NYC Half March 3/15/15 -- if there's any way to work this one in I would be super grateful because I have to raise what is for  me a load of $$$$):  http://pages.teamintraining.org/li/halfnyc15/pkiger

 

 

 

Bhags-2015

 

Section two – Life Skills

 

http://runrunlive.com/break-your-frame-in-the-new-year

 

Outro

 

Well, my friends that was fun, right?  It’s different for me to be writing and recording for you at home instead of in a hotel or an airplane!  I hope I don’t lose the fun caustic edge I bring when I’m being chased by stress balls out in the world.  We’ll see.

 

Thanks for listening to the second episode in the 4.0 series.  I went back to my website and fixed the Index page so you can see and download all the audio I’ve ever produced.  The Index is a cool Wordpress plugin.  You just tell it which categories to include and it rounds up all the links and puts them on one page.  It’s an alphabetical sort, which isn’t the best but it’s workable. I suppose I could go out and add some meta-data around guests and topics but, ‘nice to have’ doesn’t usually make it to the top of my list!

 

If you have any suggestions, love, hate or any kind of feedback I would love love love the feedback.  Drop a comment on the website on any of these posts, or shoot me an email or drop a note on the RunRunLive FaceBook page or tweet me at CYKTRUSSELL.

 

Especially if there is some running, racing or training question you’d like me to write on for the show.  I kinda sorta feel like it’s all been discussed but I don’t mind repeating stuff you’re interested in.

 

The big, big, news this week is that I’m not crazy! Well, not totally crazy.  The Cardiologist found a bug in my heart.  They think I have exercise induced arrhythmia.  That’s exactly what I described to them.  Losing power at the end of a workout when I push it.

 

This particular bug, they think is electrical. One of the little electrical conduits in one of my ventricles decide to short out and cause the arrhythmia when I go hard.

 

Oddly I see this as excellent news because it exactly maps to what I’ve been experiencing.  It means I’m not crazy and I do know my machine.  I picked it up as an athlete where they wouldn’t normally.

 

What it is not is a physical abnormality of the heart.  You may hear a lot about ‘athletes’ heart’ where the heart becomes asymmetrically developed – it aint that.  It’s also not a blockage like Dave had.

 

It won’t kill me.  This type of thing isn’t the precursor to a massive heart attack.  It could potentially cause blood pooling a clotting in the ventricle that could lead to stroke if it were to get bad enough or happen chronically.  But the doctor said ‘keep doing what you’re doing, just be smart about it’.

 

How do they treat it?  I’m going to see a specialist in the electro-cardio realm.  They will try to isolate the bad ‘wire’ in the heart muscle and potentially ‘ablate’ it.  Which means cut that wire so it stops doing the funky chicken with my ventricle when I’m training.

 

This week coach has me on a rest week.  He’s such a worrier.  Yeah so I went out and ran 4 hours on the road with my friends, I feel fine!  But I’ll take it.

 

He’s got me doing some bike work and some easy shorter runs.  I set up my old road bike, Fuji-san, on the Trainer out on my porch and put a new cheap tire on the back to take the trainer abuse.  I’ve been watching my way through Marco Polo on Netflix on my trainer rides.  I started watching it because I though the actor was Adrian Greneir from Entourage, but it’s not him, it’s some other pretty boy. I like it.  It’s like a Game of Thrones rip off in Mongolia.  There are naked women and sword fights in every episode.

 

I particularly like the fact that Hollywood is using actual Mongolian and Chinese actors as far as I can tell.  They have a history of just casting any vaguely Asian looking actors and thinking that we don’t know the difference between an ethnic Chinese or a Philippino or a Korean!

 

My new book MarathonBQ is taking shape nicely.  The editing is progressing apace and I should be able to start promoting it in the New Year.  I’ll be asking you folks for help with that.

 

I’ll be setting up my Boston Marathon campaign training plan soon and with that will come my request for financial support for Team Hoyt.  I found out through them that a friend of theirs Dr. Bryan Lyons will be pushing Rick this year.  I’m going to try to get him on for an interview.

 

I’ve got a couple assignments for you.  First thing is to give something healthy to your local food bank. The challenge here is that they only want packaged foods, which by definition narrows your healthy options.

 

Here’s a couple suggestions.  Buy a bunch of dried beans to donate, or some brown rice.  It’s cheap and healthy.  Or some shelf stable Almond Milk.  Or a jar of almond butter.  Think about it.  Something packaged and healthy. There’s no reason we should be forcing the food pantry people to eat crap.

 

Second assignment is more of a suggestion.  You know all your friends are going to be asking you for donations this year.  Create an annual donation budget.  Maybe for you it’s $100 or maybe you’re one of those lucky people who can set aside $10,000.  Then you can decide how many donations you parse that up into.  Maybe it’s 5 donations of $20.  Then you can donate through the year according to your budget.  Takes the stress out of it.

 

You can see all of this stuff written out in the show notes of the podcast.  It’s all on my website (which needs to be refurbished, I know) at www.runrunlive.com.  I do have an email list but all it does it automatically send you a notice and the show notes when the podcast drops, actually the day after it drops.

 

You can reach me at CYKTRUSSELL at Gmail dot com etc. etc.

 

That’s it for me.  Enjoy your holidays.  Don’t forget to smile.  Smiling makes a great gift.

 

I’ll see you out there in the New Year.

 

Closing comments

 

 

Direct download: epi4302.mp3
Category:Running -- posted at: 5:33pm EDT

Episode 4-301, Dave McGillivray and Heart Disease in Runners

RunRunLive 4.0

Episode 4-301, Dave McGillivray and Heart Disease in Runners

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4301.mp3]

Link epi4301.mp3

Intro Bumper:

Intro: 

Prelude:

When I started the RunRunLive Podcast in July of 1857 it was a different world.  I know it hasn’t been 150 years but it does seem like a long time ago.  Now here we are at the sharp and dangerous blade edge of another season or edition or chapter – whatever you want to call it.  

I chose the meme of running plus living not to show the dichotomy or separation of the two but to highlight the synergy and union of them.  When you combine endurance sports into your life one plus one equals 3.  

Running has opened up worlds for me.  I like to say it has transformed me, but that isn’t quite the right way to put it.  I wasn’t a 300 pound diabetic asthmatic on the edge of physical extinction.  I was a normal, family guy stuck instead in the corporate grindwheel of modern existence.  

Maybe that’s a form of existential extinction. 

Running didn’t so much transform me as it enabled me to realize my own potential.  It snapped the strictures that tied me down and allowed me to transcend.  It broke my frame of reference and allowed my light to leak out into the world in a new way.  

And that, my friends is what I still want to do.  I want you to come see the light.  We live in a time of great epidemic.  I don’t mean Ebola or Aids.  I mean the epidemic of people not believing in themselves, not believing in positive change and not trying because they are constantly being told that they can’t make a difference.  

You can make a difference.  You can make a difference in your own life and in the lives of others by what you do, what you say and how you approach life.  

I can make a difference too, for you, for me and for those tiny humans that I brought into this world. 

Frankly, I don’t care if you run or jog or walk or wriggle like a snake to Elvis love songs.  What concerns me is that you do nothing.  That you think small.  That you feel like you have nothing to give.  That it has all been done.  That you’re not smart enough, not fast enough, not rich enough or not talented enough to make a difference in this world of ours.  What scares me is that you are afraid to try.  

If all you can offer is a smile or a hug then please for God’s sake give it today, give it now, because that is a tremendous gift that is in short supply.  90% of my days go by without either!

What can I give?  What can RunRunLive give?  What small stone can we toss into the shimmering pool of humanity?  What ripples can we make?  

For this version of the Podcast we will continue in mostly the same vein as version 3.  I’ll structure it to fit in to a less-than-one-hour envelope.  I’ll retain the 20+ minute interview with someone who can show us the achievement of honest synergy. 

I’m going to move the running tips segment to the front half of the show and try to make it useful to you.  

Likewise I’ll retain the life skills segment that I think many people like and move that to the back half. 

I’ll keep up the intro and the outro comments.  Not that you care so much about what is going in on my life, but just some context and frame and storytelling to glue it all together.  

I’m not going to drop in any more music, even though I can’t for the life of me understand why some of you apparently hate punk rock and ska…

That’s it, no big changes, just a little shuffling.  

Then why would I pause and take this time to ponder a new format?  This is topic that deserves more ink, but in short, because I believe in the power of introspection.  At some point as we draw into the New Year you should pause for introspection on your life and goals and direction too.  It can ignite an epiphany.  

I reserve the right to change my mind.  I reserve the right to change your mind as well. 

Are you ready to get out there?  

Intro:

Hello, my friends and welcome to the RunRunLive 4.0 podcast.  My name, is Chris, actually Christopher, which, if you want to talk about morphemes, is Greek for Christ Carrier and I’ve missed you.  Seems like ages since we have chatted.  What have I been up to?  There is so much that It’s hard to summarize.  

On the life front I quit my job, left my family and moved to a 50 acre ranch in Pioneer Kansas to raise yaks full time.  It’s a peaceful plot of land amongst the industrial farms straddling Spring Creek.  I got myself 50 head of good breeding yaks.  

The running is good too and I’ve constructed some interesting trails but there aren’t a whole lot of hills.  The professional hit man business was fairly frantic throughout the fall so I spent a lot of time on the road.  Unfortunately, while I was gone the yaks went feral and now I have to be careful because they’ve organized and plot attacks against me when I leave the house. 

It can be startling when you’re lost in the peaceful reverie of a long run and one of those crazed, shaggy-headed beasts comes crashing out of the alfalfa at you.  ‘Yak Attack’ would be a good name for a band.

But – that’s all personal fluff and stuff – you don’t care about that.  

On the running side I’ve just been working on maintaining my base and staying healthy since my 15 minutes of fame at the New York City Marathon.  I tried an experiment a couple weeks ago to see if I could run or more than an hour every day for 7 days straight.  Just to see if I could take the load. 

The runs felt pretty good but my old and angry nemesis the plantar fasciitis flared up by day five and I aborted that flight of fancy.  Kudos to me to be able to set that quest aside and not hurt myself.  I’ve been logging most of my runs in the woods with Buddy the old Wonder Dog.  Including a nice nighttime headlamp run for 1:30 the day after the Thanksgiving snow storm.  I’ve got a good base and I’m not injured. 

We’re going to talk a bit about running in the snow in the first bit of today’s episode. 

Poor Buddy was pretty beat up by that run. He’s definitely slowing down.  He was standing at the top of the stairs looking at them the way I look at them the day after a hard marathon.  He still gets pissed if I don’t take him.  I won’t take him on the road anymore, only the trails, off lease so he can pace himself.  

If the hikers want to yell at me for having him off leash they can bite me.  That dog is 80 years old and still gets after it like a pro.  They should be so lucky when they’re his age. 

The other big adventure I’ve had this fall is around my own advancing decrepitude. 

 I know, it’s all relative, you’re rolling your eyes, here’s this running geek who does back to back marathons in October complaining about fitness and performance. Truth is I haven’t been able to muster a qualifying race since, I think, Boston 2011.  That’s a long time ago.  I’m still; looking for race fitness since taking the 18 months or so off with the plantar fasciitis.  

This fall I’ve taken the time to schedule all my general maintenance and upkeep appointments.  I got a physical, had my bloodwork done and got my eyes checked.  Basically checking the tire pressure and the oil.  Since I’m past the half-century mark my doctor scheduled me for a colonoscopy.  Which is a funny story.  

Meanwhile, I’ve been bugged by my heart rate wigging out on me in long hard efforts so I asked him to set me up with a cardio appointment as well.  Not because anything is overtly wrong, just to make sure.  I don’t want to go out for a run and not come back.  I owe to the yaks.  If the answer is “you’re old” I’m ok with that, I just want to be safe.  Which plays into our interview of Dave McGilivary today about his adventures with heart disease. 

I spent a week ‘prepping’ for the colonoscopy, which is fairly miserable and involves a diet that is antithetical to what I’m used to, then slamming a variety of laxatives in large doses.  They want your colon to be squeaky clean when they go in there with their camera on a stick.  

In the hospital, lying naked on a gurney, waiting for the anesthesiologist, I’m a bit nervous.  My resting heart rate, as you know is normally around 40 beats per minute.  Since I’m nervous I start doing some breathing meditation and it drops to 34-35.  Alarms are going off from the leads they have stuck on me. 

The anesthesiologist does an EKG to make sure I’m not dying.  My heart, they tell me, stops beating for up to 2.5 seconds at a time.  I’m like, ‘yeah, so?’  What do you want it to be?  I can control it by thinking about it.  The colon guy wants to go ahead but the cardiologist on call says ‘no’.  4 days of prep, 3 hours of lying around naked in the hospital with leads stuck on me, and they send me home. 

The irony here is that I was by far the healthiest person in that place.  They’re wheeling in a parade of sick people, but I’m too fucking healthy to get a camera stuck quip my ass.  The world is a crazy place. 

Since then I’ve been to the cardio and had the stress test and echo cardiogram that show there’s nothing wrong with my heart.  I think I have a bit of an arrhythmia in one of my valve when I surge after 40 minutes of running.  That’s what my data shows but they don’t want to see my data.  Their 20 minute stress test was a nice hill workout but hardly long enough to stimulate the symptoms I’m seeing. 

We’ll see what the clowns in this circus think when I go back for my consult before Christmas.  Until that point I’m just going to keep doing what I do.  Every day above ground is sacred.  Every footfall crunching the snow, clutching the ground and driving me forward is a sacred act that I savor. 

On with the show! (feels good to say that again my friends)

Section one - Running tips

Cold and snow running - http://runrunlive.com/snow-ho-ho

Voices of reason – the interviews

Dave McGillivray

Dave McGillivray is a U.S.-based race director, philanthropist, author and athlete. In 1978, he ran across the U.S. to benefit the Jimmy Fund and Dana-Farber Cancer Institute.[1] Presently he is race director of the B.A.A. Boston Marathon and his team at DMSE, Inc. have organized numerous mass participatory fundraising endurance events since he founded it in 1981.

Here are a few of his many career highlights:

In 1978, McGillivray ran across the U.S. from Medford, Oregon to his hometown of Medford, Mass., covering a total distance of 3,452 miles and ending to a standing ovation in Fenway Park. His effort raised thousands of dollars for the Jimmy Fund and Dana-Farber Cancer Institute.

Two years later, he ran 1,520 miles from Winter Haven, Fla., to Boston to raise money for the Jimmy Fund, even meeting with President Jimmy Carter at the White House during the run.

In 1982, McGillivray ran the Boston Marathon in 3:14 while blindfolded and being escorted by two guides to raise more than $10,000 for the Carroll Center for the Blind in Newton, Mass.

McGillivray’s many endurance events for charity are legendary, including running 120 miles in 24 hours thru 31 Mass. cities; an 86-story, 1,575-step run up Empire State Building in 13 minutes and 27 seconds; and running, cycling and swimming 1,522 miles thru six New England states while raising $55,000 for the Jimmy Fund.

In 2003, McGillivray created the DMSE Children’s Fitness Foundation to support non-profit organizations that use running to promote physical fitness in children and help solve the epidemic of childhood obesity.

In 2004, McGillivray and a team of veteran marathon runners journeyed across the country following the same path he took in 1978, raising more than $300,000 for five charities benefiting children.

Each year he runs his birthday age in miles, starting when he was 12, and has not missed one yet.  He was born on Aug. 22, 1954 – you can do the math. 

The race director of the Boston Marathon as well as an accomplished runner, McGillivray has run the marathon each year since 1973. For 16 years he ran it with all the other runners and since he began working with the race in 1988 he has run the course afterwards. 

His 2006 book, “The Last Pick”, which he co-wrote with Linda Glass Fechter, chronicles his childhood and career as the last pick for team sports because of his small stature, motivating readers to never underestimate their own ability to set and achieve goals. Order here on Amazon. 

A skilled motivational speaker, McGillivray has displayed his signature ability to engage and inspire listeners to more than 1,600 audiences from corporate executives to high school students.

McGillivray has received numerous awards –  valedictorian at both his high school and college, 2005 Running USA Hall of Champions, 2007 Runner’s World Heroes of Running Award, the 2010 Fleet Feet Lifetime Commitment to Running Award, 2010 Ron Burton Community Service Award, the 2011 Massachusetts General Hospital Cancer Center's 2011 100 list, and inducted into the USA Triathlon Hall of Fame in 2011 and the prestigious "Jimmy Award"  by the Jimmy Fund and Dana-Farber Cancer Institute for 30 years of contributing time and expertise to help raise millions for cancer research and treatment. 

McGillivray has logged more than 150,000 miles, most for charity, raising millions for worthy causes.  He’s completed 126 marathons and competed in eight Hawaii Ironman Triathlons. His personal bests?

Marathon: 2:29:58 and for the Ironman: 10:36:42

Section two – Life Skills

Working on the important stuff - http://runrunlive.com/the-efficiency-trap

Outro

And so it goes.  It’s a momentum thing, isn’t it my friends?  If you can start you can keep going and soon repetition becomes habit and habit becomes a body of work.  I have to admit it was hard to get this jump started again – but now that we have it should get easier. 

Just finished the book “Running with the Buffaloes”.  It documents a season of the Colorado University cross country team.  It is the year that Adam Goucher won the NCAA meet beating out Abdi Abdirahman and Bernard Lagat. 

What I found interesting was the training they went through.  These are 20 year old kids, mind you.  They were running 100+ mile weeks, in singles all through the summer leading into the season and held that volume in the 80’s and 90’s right through the season.  As they came into the racing season they layered on a bunch of high quality anaerobic work as well.  

Really shows you what you can get out of your machine if you do the work. On the flip side most of these guys were injured.  Adam made the Olympic trials but ended up having to retire early.  Abdi is still out there and ran the Olympic marathon with Meb in London 2012 – he DNF’ed.  Adam’s wife Kara is still out there too.  She came in 11th to Shalane’s 10th in London.  

It was a good book if you’re a running geek and readable in the sense that it has a real narrative vs just the technical bits. 

I raced the Mill Cities Relay last Sunday with my club and had a great race.  I did a warm up of 2.5 miles at around an 8:05 pace then raced the 9.5 mile leg at a sub 7:30 – which I felt pretty good about.  I don’t race that much anymore so it’s hard to gauge my fitness. 

Next weekend, Dec. 21st Brian and I are putting on the 2nd annual Groton Marathon.  This is a self-supported 26.2 mile run around my home town of Groton Mass.  No big thing just a bunch of us out having a long run and having fun.  You folks are more than welcome to come and run all or part of it with us.  Shoot me note if you’re interested. 

I was going to go down to Atlanta for the Jeff Galloway ½ this weekend but my life is just too busy to pull it off and I’ve been spending too many weekends on the road this fall.  I’m a bit fried.  

I have, believe it or not a cruise coming up in January.  We’ll see how I can navigate that and my training.  I’m going to have to miss my favorite New Year’s Day race – the hangover classic up in Salisbury with its ocean plunge in the Atlantic.  

The ‘How to qualify for the Boston Marathon in 12 weeks’ is in editing.  Thanks for all the inquiries. I’m shooting to get a promotional copy out by the end of the calendar year and you all can help me promote it and then a launch in February.  It’s been fun writing all this down, but challenging as well, because I really don’t have room for more projects in my life! But, I have to follow my own advice and get something done. 

The Groton Marathon will be my 48th marathon.  Currently I’d love to find another race in January or February to be my 49th marathon so I can run Boston this year as my 50th.  It’s got a nice symmetry to it, right?  

As for Boston I got a charity number again and I’ll be running for the Hoyts even though Dick has retired from Boston.  I’m not sure if someone else is going to be pushing Ricky this year or not.  

Those are my plans, as nebulous as they are, for now.  Remember celebrate every day and live in the now because this could very well be as good as it gets.  And I’ll see you out there. 

You can reach me, if you need to, at my website, which is due for an overhall, www.runrunlive.com and on all the social media platforms as cyktrussell.  

Tagline

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 Runners.

Email me at cyktrussell at mail dot com

Twitter @cyktrussell

All other social media “cyktrussell” 

 

Direct download: epi4301.mp3
Category:Running -- posted at: 5:23pm EDT

Interludes 1.3

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Interludes1.3.mp3

“Interlude of Love” - Backslider

Introduction:

Hello my friends.  Hope you are doing well.  I’m afraid I got squeezed into the wormhole of too many time commitments this week and couldn’t get the first episode of the new version of the RunRunLive podcast put together. 

I won’t bore you with excuses.  On the bright side I’m getting closer.  I’ve got the first interview rteady to go and all the rough audio for the intros, outros and bumpers, so hang in there and we’ll get it out to you. 

Hope you all enjoyed the NYC race report.  It was a bear to write, edit and produce.  I probably spent 24 hours of work on it and could have spent another 24, but that’s what deadlines are for.  One of the best lessons you’ll ever learn as a creative is how to push out the ‘good enough’ because you will cease to exist before you ever find ‘the perfect’.

In lieu of a new episode this week I’m going to give you a teaser from the new book I’ve written.  It’s tentatively called “MarathonBQ, how to qualify for Bosotn in 12 weeks”  Let me know if it sounds interesting or if you have any questions, comments and suggestions.

Hope you are all maintaining your sanity as we forge ahead into these long, cold, dark winter days with the gruesome overload of holidays thrown on top!

Buddy and I have been getting out on the trails.  We’re not training for anything specifically but I’ve started the process of trying to find some good B-Hags.  I don’t train well unless I’ve got some sort of compelling goal, but I don’t want to just do more of the same. 

Anyway – I have to bow out with a mea culpa this week but I wanted you to know that I’m still out here and actively engaged 26 hours a day on getting shtuff done.

Cheers,

Chris,

 

Zen Runner – “Hold on” 

Direct download: Interludes13.mp3
Category:Running -- posted at: 5:23pm EDT

Interludes 1.2 - NYC Marathon

Interludes 1.2 - NYC Marathon

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

Link NYC.mp3

 

Act one – The Bridge

Joe Strummer and the Mescaleros – All in a Day 

Freezing and about half way across the Verrazano Narrows Bridge and the wind was blowing sideways at 20-30 mph with gusts up to 50 mph.  Physical shivers racked me in the Orange Staging Area on the island.  My giant trash bag cut the wind but did little to warm me.  

I was thankful to have the giant trash bag but would have rather had a full size wool blanket or poncho like Clint Eastwood wore in the spaghetti westerns.  Or a down jacket.  

The temperature was not that bad.  It was in the high 30’s Fahrenheit, but the cutting wind dropped the perceived temperature to single digits.  I was feeling it. 

We were ½ mile or so in, still on the upward slope of the bridge with a steady stream of runners.  I didn’t want to get in the way of anyone trying to race, but I recognized this as THAT iconic photo that everyone takes from this race and had to find a way to get it.  

I was not racing this race.  I had my iPhone with me to facilitate these sorts of moments. I felt compelled to fill the social media void with my fuzzy pictures of randomness to show my sponsors, the good people from ASICS America that, yeah, I do occasionally attempt some content of the typical race-blogger type.  

I saw my chance and jumped up onto the 2-3 foot wide barrier that separates inbound and outbound traffic on the top deck of the bridge.  Safely out of the flow I pulled off one glove with my teeth and took a few shots of the horizon, the cityscape beyond the river and the bridge. 

There’s a guy a few feet away on the median with me who has one of those giant cameras.  I don’t give him much thought.  There are camera-people all over the place on this course.  One guy is lying on his belly shooting the runners’ feet as they swarm across the bridge.  Who am I to get in the way of their art?  

Then I notice this guy is moving closer to me and it’s a bit creepy because when I glance his way he’s focusing on me, so I just try to ignore him and get my shots.  Turns out he’s the photographer for Rueters and he’s giving me the iconic ‘Seinfeld moment’ of the weekend. 

In the picture he takes I’m holding up my cell phone, yellow glove dangling from my teeth.  Desperately clutching last year’s orange parka, with the wind trying to blow it out of my hands.  I’ve got my gray ASICS beanie, a long sleeve ASICS plain red shirt (not anywhere thick enough for this wind assault on the bridge), ASICS Shorts, and my E33 race shoes with the green calf sleeves. 

The caption will read; “A runner takes a selfie on the Verrezano Bridge at the start of the NYC Marathon”.  It wasn’t a selfie, but who am I to argue with the media moguls of New York.  

Ironically those were the last pictures I took during the race because I realized my phone was going dead and I might need the GPS to get back to the hotel later at the finish.  I powered it down.  

I’m also wearing a scarf that I bought on the street corner in mid-town.  I would wear that scarf for the whole race.  Rakishly tied like the adornment of a WWI fighter pilot in an open canopy.  I fantasize about founding a whole line of racing scarves.  I will call this version “The Sopwith Camel”.  I can buy them on the corner for $5 and sell them to triathletes for $50 – (I’ll just tell them it takes 6 seconds off their run times – triathletes will buy anything). 

The last piece of clothing is an impromptu gator I’ve constructed by tearing the pompom off and gutting the Dunkin Donuts hat they gave us in the athletes’ village.  Ingenuity bred by desperation.  I would have gladly gutted a Tauntaun from the ice planet Hoth with a light saber and crawled into its bowels for the body heat if that was an option.  

I’m also holding a plastic shopping bag.  In that bag is 3 Hammer gels and an empty Gatorade bottle.  I held on to the Gatorade bottle thinking that I might need to refill it on the bridge given that I’d just finished drinking the contents.  If I have to relieve myself I want to be tidy about it.  

Every time anyone has ever talked about the NYC marathon to me, somehow the conversation always ends up at “If you’re on the lower deck of the bridge you get peed on by the guys on the upper deck.”  In fact there are signs along the start that threaten disqualification for anyone caught doing so.  But on this day I don’t see a single guy attempting the feat.  It would take a brave and talented man to relieve himself in this cross wind and temperature. 

The orange parka is from last year’s race.  I have upgraded from my plastic trash bag.  The trash bag was good, but this is warmer, and I need to get my core temp back up to normal. Ironically when I got my trash bag out I realized that it was slightly used.  At one point I think it had actual garbage in it.  I just grabbed it from my car. 

When I laid out the trash bag the night before I realized it wasn’t ‘fresh out of the box’ but, it is what it is, and I wiped it down with hotel face towels.  I used the bib safety pins to carefully scribe perforations for the head hole and the arm holes, like in old computer paper or junk mail, so I could easily push the patches out in the morning without having to chew out a gash with my teeth.  

When you exit the holding area from the staging area into the starting line on the bridge they have big boxes to donate your throw away clothes to the homeless.  I knew my core temperature was low from the bone rattling shaking and shivering and I looked for an opportunity to better my sartorial situation.  

I thought a nice hooded sweatshirt, or knit pullover would be the perfect upgrade to run the first couple miles in until my core temp came back up.  At the homeless boxes I tore off my plastic bag and grabbed that thick, quilted, finisher’s poncho from the 2013 race.  They don’t have arm holes but they are giant and you can wrap them around you like your grandmother’s cardigan. 

I made a joke that I hoped the guy who tossed it didn’t have Ebola or bed bugs.  

I had a politically incorrect but amusing mental picture that they should bus the homeless out to the start and have them set up on the bridge so people could pick the homeless person they wanted to give their old sweatshirt to.  It would be a nice way to mainstream the disadvantaged of the city.  They could hand out cups of fortified wine, like Thunderbird or Mogan David to warm the aspirants at the start. 

In the starting coral I had a couple guys from Indiana take my photo.  America the beautiful played and I reluctantly took off my hat.  They played New York, New York, which was awesome, and then, without further fanfare, we bent our thousands of feet into the wind of the narrows.  Plastic bags and clothing of all sort blew sideways through the crowd and wrapped around people like suicidal jelly fish.  

We were off.

Frank Sinatra – New York, New York

Act two – The elites and the bloggerati 

I walked into the lobby groggy from my flight and a bit lost in time and space.  I had been battling the cold that tore through North America the previous week and trying to get enough sleep to beat it back.  I was coming off a short week and had run the Marine Corps Marathon 5 days earlier.  

ASICS had asked me to fly Thursday night to be there in time for the Friday morning warm up run.  I was taking a rare day off on Friday to accommodate.  They flew me down on the short hop shuttle into Kennedy from Boston and had a limo waiting to take me to the hotel.  I definitely felt like a poser, but did my best to roll with it. 

When confronted by these situations where you feel the imposter syndrome creeping into the back of your lizard brain I’ve found it best to have a sense of humor.  Smile and enjoy yourself.  Try not to talk too much and try to inquire and understand the new people you meet. 

ASICS was putting me up at The New York Palace Hotel, a five-star joint on Madison Ave in midtown across the street from St. Patrick’s Cathedral.  It was a beautiful hotel with spacious rooms – definitely not the Spartan accommodation of a journeyman marathoner. 

The travel part didn’t bother me.  I spend most of my time in hotels and airplanes.  I’m a hearty and hale adventurer.  But, I’d be lying if I didn’t feel a bit different, a bit fish out of water to be part of an industry sponsored junket of sorts.  Not icky per se, but more like the guy without a cool costume at a costume party. 

In the Lobby Noelle, our ASICS Liaison, was chatting with a couple guys. She noticed me lurking about in my head to toe ASCIS gear and introduced herself.  I could have sworn one of the guys was Ryan Hall but I’m such a meathead with the social graces I didn’t want to make a faux pas. 

Eventually Noelle introduced me them and the young blond guy leans in, shakes my hand and says, ‘Hi, I’m Ryan.’  The other guy introduced himself as Andy. I would soon learn this was Andy Potts the Ironman Champ.  It cracked me up that Ryan had the humility to assume I didn’t know who he was. 

Moving to the bar with Noelle we ordered drinks and waited for the other out-of-towners. 

“Mini-Marathoners” – that’s what they called them.  They were 5 inch tall statuettes of us.  They had taken photos of us and rendered them, with the latest computer aided design, into mini 3D renditions of us in full stride.  Noelle passed them out while we – the ASCICS Blogger team - were having drinks.  They were a big hit. 

I met two of the other bloggers, Megan ‘Irun4Wine’ from Florida and Brian ‘PavementRunner’ from the Bay Area.  Brian’s mini marathoner had a hilarious beer belly, which Brian does not possess in real life.  Megan’s mini marathoner had brilliant red hair, which she does not possess in real life.  

Megan Wood (Copello) - @Irun4Wine www.irunforwine.net

Megan Lee - @RunLikeAGrl - www.runlikeagrl.com

Brian Kelly - @PavementRunner – www.pavementrunner.com

Gregg Bard – NYCGregg – www.NYCSweat.com

My mini marathoner was excellent.  They gave me back a full head of hair, made me skinny, took at least 10 years off me and made me look vaguely like Will Wheaton.  I’ll take it.  Of course the jokes flowed in.  Does it have kung fu grip?  Is it a bobble head? Yeah, you know you’ve made it when they are making action figures of you…

New York City is a funny, kinetic and desperate place.  I walked the streets of midtown doing some people watching.  Beat down, bowlegged men in suits trucking down the sidewalk.  The street vendors.  The tourists, always looking up in awe.  The many languages and all the smokers!  It was like being in Paris in 1970 with all the cigarette smoke being exhaled into my personal space.  

I circled the hotel, over to Park Ave and 1st and 48th and 54th, getting the lay of the land, taking mental notes of restaurants and stores and milestones.  The Helmsley, Grand Central, the ebb and flow and surge of pedestrians.  

I passed a fruit vendor and decided to take the plunge.  I was quite proud of myself having procured some bananas and plums and pears.  It was later that I discovered the vendor had put the fruit stickers over the moldy spots.  Ahh…New York, a kinetic and desperate place. 

Friday morning dawned gray but I was up before the sun.  I went to the Starbucks next door and treated myself to a coffee and oatmeal, not knowing what the day might have in store nutritionally.  We had a rendezvous with the cars to shuttle us over to the park for our ‘warm up run’ event.  Noelle was the leader like a tour guide with her charges in tow we all boarded limos for the ride over and gathered in a restaurant for coffee and sundries.  

Among the assembled crowd was a throng of actual journalists from places like Rodale and USAToday.  Nice, literate and sporty journalists, guests of ASICS all assembling for coffee and bagels and selfies with the elites. 

Coach Kastor was there holding court and he was in charge of the morning exercise.  Andy Potts was there as was Ryan and some other elite athletes from the ASICS stable.  My new friend Grace ‘LeanGirlsClub’ was there and I gave her a big hug.  As was the other Megan, ‘RunLikeAGirl’ and Greg, ‘NYCSweat’.  The blogger team was complete.   

And then we went for a run.

Up until this point it was just super surreal for me.  All this attention for a journeyman marathoner of little account.  I won’t lie.  It felt a little icky.  I love running.  I love talking about, writing about and rolling around in the smell of running.  But, it’s my hobby, not my job.  All these industry folks and media people subconsciously gave me the heebee-jeebees and I consciously determined to smile and be humble and ask people about themselves.  

Coach Kastor led us around the park and out to the finish line.  

This is where it all got normal for me again.  As soon as I felt the kinetic relief of feet hitting pavement my whole world resolved back to that happy place.  The veil dropped and I was out for a run with some new friends.  

We were all taking pictures and chatting as we jogged around the park.  I told Coach Kastor how perfect his form was.  I chatted with Ryan and Andy and Coach about races and shoes and injuries and all those things that we default to like old men in a café over coffee.  

This is the human and democratic sinew of our sport.  It is the most human of endeavors.  To run . 

We paused for team pictures.  I look lean and happy in my short shorts.  Noelle told me that the only other person she knew who wore short shorts was Ryan.  That’s good enough for me! 

Back in the restaurant for coffee and schmoozing.  I had a chance to chat with Andy Potts about his Kona race.  I asked what I thought was an interesting and erudite question about how he resolves the challenge of dropping into a flow state during the grueling endurance intensity of an ironman with having to stay aware of the immediate tactics of the race? 

Up until this point it had been all small talk and banter but when we started talking about racing his inner competitor came out.  He got serious and intense.  I saw the character of the Ironman champion emerge from the shadows.  He told me about how when someone makes a move, “You don’t let them go, they take it, and it’s up to you to decide whether you’re going to let them take it.” 

I chatted with Ryan Hall too.  It was just small talk.  With the intent of small talk I asked him what he had coming up next.  He got a bit dark, dropping the California persona.  I realized that I unintentionally had asked a question that he got asked often with different intent by reporters.  A question they asked that really was “When are you going to live up to the expectations that the world has burdened you with.” 

Here’s a man that can crank out 26.2 sub-5 minute miles.  He’s got nothing to prove to me.  I just wanted to talk about running and racing and geek out about the sport we love. 

There were some speeches as the elites all gave us their tips on running our marathons.  At some point Deena Kastor came in and she gave us a talk as well.  She filled a plate at the buffet and sat at a table to pick at it.  I saw that the other bloggers were sort of hovering behind her chair so I took the initiative and asked Noelle to ask her to chat with us a bit. 

Deena was a sweetheart and immediately acquiesced.  She told a story about the Philadelphia ½ marathon that I had read somewhere before.  She told Megan that she loved the “Irun4Wine” blog name because she ran for wine too! 

The Clash – City of the Dead

Act three – the first half

There is a strange dynamic between New York City and Boston.  It’s a bit of a love-hate relationship.  Like sisters that were born too close together and forced to share the same room.  The typical exchange I had while in the city follows: 

New Yorker: “So…Where are you from?” 

Me: “Boston”

Them: “I’m sorry”

Me: “That’s quite alright.” 

Them: “You know what I like about Boston?” 

Me: “No, What?” 

Them: “The ride to the airport when I know I’m getting the hell out of there!” 

You think I’m joking.  I had this exact conversation with more than one person.  They weren’t being mean. In the zeitgeist of the New Yorker anyone living anywhere else is only doing so until they can figure out how to move to the Big Apple.  I won’t bother telling them it isn’t so.  They wouldn’t hear me anyhow. 

Another conversation I had was this one:

“How many times have you run the New York City Marathon?” 

“This is my first.” 

Why haven’t you run it before?” 

“Because it’s a giant pain in the ass.  It’s expensive, hard to get into and hard to get to.”

“Well, you must be excited about running the best marathon in the world!?” 

“Yes, I’ve run it 16 times, but I hear this one is pretty good too…” 

After we got off the windy chaos of the bridge and into the protecting streets of Brooklyn it warmed right up.  We were moving.  Everyone was happy, happy, happy with the early race excitement of finally being out there after much anticipation and wait. 

I tossed my sundry items of extra clothing away as we exited the bridge, taking care to place them downwind and out of the way.  The first few miles as athletes discarded clothing you had to watch your step.  The wind was swirling items around.  Bags and shirts and blankets were doing mad dances in the street.  

The sun was peeking through and the building blocked the wind intermittently, changing it from a sideways bluster to an occasional vortex as you crossed side street gaps.  They had removed much of the tenting and the mile markers due to the wind.  I heard they also had to change the wheelchair start at the last minute as well to get them off the bridge. 

As is always the case in the first few miles of a marathon I was running easy and in my element.  The pack was thick, but not as thick as you’d expect with a record 56,000 plus participants.  You could find a line and run free without side-stepping or pulling into the gutters.  

The crowds were consistent and vigorous, lining the course.  I was my usual chatty self and talked to a couple people with Boston Marathon shirts on.  I had forgotten to bring my Garmin so I had no idea on pace or hear rate.  I just ran.  You should try that sometime.  It’s quite liberating.  At my age the heart rate data just scares me anyhow.  

Without the mile marks I had to ask runners where we were and back into the pace.  My plan was a bit muddy and half-hearted.  I figured I could run 5 minutes and walk one minute and that would be a nice easy 4-hour-ish marathon.  Having run Marine Corps seven days previously I knew I wasn’t in a position to jump on this race with any enthusiasm.  With the combination of no mile marks and feeling fine I forgot my plan to take walk breaks and just ran.  

I stuffed three gels down the back of my glove and carried the sleeping phone in the other hand.  I had a baggie of Endurolytes in the shorts pocket.  I had my room key in an interesting key-card size back pocket I had discovered in these ASCIS shorts, (that I was wearing for the first time). 

 I had to add the extra security of a bib-pin to hold this mystery pocket closed because it had no zipper.  Thank heavens I had ignored my impish impulse to wear the short shorts.  The extra 4 inches of tech fabric might have kept me out of a hospital trip for hypothermia. 

I kept the scarf. 

Whereas I had no need to pee off the bridge I did start assessing the porta-john distribution patterns with some interest.  They seemed to show up every few K.  The first few had long lines.  I saw an opportunity around 10K and took care of my Gatorade recycling problem without a wait.  

This first stretch through Brooklyn was wonderful.  Everyone on the course was happy to be running.  The folks in the crowd were abundant and enthusiastic.  

There were several road-side bands, mostly playing classic-rock genre music, which I thought was great, but it reminded me of how old I’m getting that 80% of the people in the race had no idea what I meant by statements like “This was from their Fillmore East Live album!”  I would rather have a less-than-fully talented live rock band than someone blaring the Rocky theme song out a window. 

I pulled up beside a young woman with a giant smile on her face.  

Me, smiling and pulling up alongside; “Hi, how you doing?”

Her, gushing; “This is Great!, Isn’t this Great!?”

“Yeah, it’s something.  Where are you from?” 

“Oh, I live here.  Isn’t this Great?” 

“Sure, why is this so great?” 

“The People! They’re just great!” 

“What do you mean? They’re acting nice for a change?”

Her, scowling, and turning to look at me. “Where are you from?” 

“Boston!” 

“Oh, I’m sorry.”

“Have you run this before?”

“No it’s my first time.” 

“Do you have some sort of time goal?” 

“No, I’m just enjoying myself.” 

“Well, I would recommend saving some of this enthusiasm for the last 10k, you may need it.” 

I had three goals for this race My A goal was don’t die, my B goal was don’t die and my C goal was don’t die.  I’m proud to say I met all my goals.  Additional bonuses were that I squeaked under 4 hours and had a blast.  

Act four – the Village

“My doctor told me I’d never run again.” Was one of the interesting snippets from conversations I had while waiting in the cold.  

The New York City Marathon, like many big city races has a substantially large block of waiting.  For those who are not sponsored athletes it start at 3 or 4 in the morning getting to and waiting on the ferry to Staten Island.  For me it meant a leisurely walk, once more led by our ASICS tour director Noelle down to the Sheraton to board the chartered busses that would drive us to the start. 

Early marathon start time tip:  Go to Starbucks the night before and order a nice high-quality coffee.  This way when you wake up in your hotel room you have coffee ready for your breakfast no muss, no fuss. OK, it’s cold, but it’s better than messing with the hotel coffee maker for some weak-ass crap that won’t get your pipes moving. 

We had to get up early, but the ‘Fall back’ time change mitigated that and it wasn’t a hassle at all.  It was still a long, stop and go ride out to Staten Island.  As we sat on the bridge in traffic the bus rocked from side to side in the wind.  

I had been being a proper dick for the last couple days making fun of the other runners who were super-concerned about the cold weather forecast.  

“40 degrees? Are you kidding? Up where I’m from that’s shorts weather!”

Turns out the joke was on me.  When we offloaded and made our way to the staging areas the wind gusts tore through me.  My thin tech-shirt, shorts and snarky Boston attitude were no match for the wind-chill.  

By the time we had taken some more group photos before breaking up for our respective staging areas my teeth were chattering.  It wasn’t that cold, but it was overcast and the wind was ripping through us.  I got into my slightly used giant trash bag, to find my staging area, but by that point it was too late and I chilled to my core, and a couple millimeters of black plastic wasn’t going to help. 

The starting area of the New York City Marathon is the most giant, complex operation I’ve ever seen at a race.  First the buses disgorge you into a triage area where a gaggle of friendly NYC police officers filters you through metal detectors and pat downs.  Then you disperse off into the color coded ‘villages’.

Once in the village you watch the giant screen for your start wave to be called.  When your wave is called you make your way to one of several coded exits.  When the wave in front of you moves to the start line, you progress through your exit to the holding pen.  Then you get released to the starting area on the bridge for your start wave.  

All of this is coded onto your bib.  For example I was Orange, B3.  This meant I went to the Orange village and moved to exit B when my wave, wave 3, was called.  In reality what it meant was me wandering around showing my bib and asking people where I should be.  

I didn’t check a bag, so I didn’t have to deal with the bag check at the start or the bag retrieval at the end.  Which meant a couple lines I didn’t have to stand in, but also the risk of hypothermia at the start and at the finish if I got the clothing thing wrong.  I didn’t die, but I sure would have loved to have had a throw-away sweat shirt!

As I made my way through this hyper-organized, on a grand scale machine I thought about What 56,000 people all in one place looks and sounds and feels like.  This is the size of one of Caesar’s armies, with which was conquered Gaul and Britania.  Imagine all these people carrying swords and running at another similar, bristling force?  The scale of it is moving and thought provoking.  

In the Orange village I found my free Dunkin Donuts hat and got some coffee.  I heard my name called and got to spend some time with a couple of RunRunLive friends, Krista Carl, shivering on a piece of grass with them, taking selfies and waiting for our waves to be called. 

One thing I have to give the race organization credit for is access to porta-johns.  I think these folks had procured every porta-john in the free world.  They were in the village and more importantly in the various queuing areas at the exits and start.  There’s no way you could have that many people waiting around for that long without access.  No one was denied their personal respite.  

Dust Rhinos – New York Girls

Act five – the Expo

After the warm up run with the rest of the team and the elites I was riding the elevator back up to the room.  I was chatting with Jason Saltmarsh from Saltmarshrunning.com and another young woman got in the elevator.  We small talked up a couple floors Jason got off leaving just the young woman and me.  I asked her “So what do you do for ASICS?” 

She looked a bit befuddled and responded, “I’m Sarah Hall…”  

It was a bit awkward for both of us but I smiled my way through it, saying, “Oh, I just ran with your husband…” 

After geeking out with the elites I was all fired up and feeling very grateful for having been given the opportunity and invitation.  When I got back to the room I sat down recorded a YouTube video to publicly thank ASICS and muse on the unifying force that running and our community is. Had to get that off my chest. 

Apparently the fact that I was taking the day off didn’t register with anyone at work because the emails and phones calls were dogging me all day too.  Isn’t that one of the truisms of life?  Nothing going on all week and then when you take a day off all hell breaks loose? 

I beat back some emails and started putting together some material for a podcast. 

I had nothing else to do and it was still early in the day on Friday so I figured I’d go down to the expo and pick up my number, and beat the rush.  I was still smarting from the previous week when I had wasted 3 hours standing in line on Saturday trying to pick up my Marine Corps bib. 

Cell phone to ear I set off to find the Javits Center and the Expo.  Outside the hotel the well-dressed bellmen ushered me into a waiting cab for the quick ride.  The cabby, as is usual, was from some non-English speaking part of the African subcontinent but was able to make it clear to me that the Javits Center wasn’t a good enough fare for him and tossed me out of the cab at the end of the block.  

Ahhh New York, funny, kinetic and desperate place.  And they wonder why Uber is so popular…

Being a marathoner, with time heavy on his hands, and nothing better to do I decided to hoof it the 2 miles or so over to the Expo.  Along the way I could get some work done, take some pictures and really just relax and enjoy the day.  As I drew nearer I picked up a few other strays from various parts of the world all questing in the same direction.  

The triage at the expo wasn’t bad and I got through to pick up my bib and shirt fairly quickly, but I may have accidentally cut the line.  The ASICS store in the Expo with the race specific gear was GIANT.  I would have bought a hat but I already had so much gear form ASICS and I didn’t feel like fighting the line that snaked all around the store.  

Wandering around with glazed over look I felt a tap on my shoulder.  “Are you Chris from RunRunLive?”  It was Brandon Wood, not the Brandon Wood the opera singer ironman, but another Brandon Wood @IrunAlaska who was in from said northern territory for the race.  We had a nice chat.  

Later in the day I had another one of those Seinfeld moments when I cracked open the race magazine that they were handing out and saw Brandon’s mug staring out at me as one of the featured runners.  I sent him a tweet and it turns out nobody told him about it and he was thrilled to get his 15 minutes.  

I wandered around and noted Ryan and Sarah signing autographs, but didn’t stand in that line either.  I’m not much for lines.  The Kenyans were there on display as well including Wilson Kipsang the eventual winner and Geoffrey Mutai, last year’s winner.  I went by the Garmin booth and tried to make them talk me into buying a new watch but they couldn’t close.

I got bored and wandered off to find the buses back to midtown.  Apparently these buses were running from Grand Central and back to the Javits but it was a bit of a madhouse.  It was easier to take the bus back than to locate the right bus in traffic on the streets outside Grand Central. 

Back at the hotel I beat back the tide of emails and I met Megan @Irun4Wine and her newly minted hubby for a few drinks, grabbed some Chipolte for Dinner and went back to the room to write and work on the podcast. 

Reel Big Fish - Beer

Act Six – the race

Even though there were 56,000 runners in this race I never felt crowded or restricted.  As we rolled through Harlem with its gospel choirs and on into Queens the roads were wide and free flowing.  There were a couple times where the roads pinched in for some reason but I never felt like I was having to side step or trip.  The pack was dense, but you could get through it. 

As we got into the middle miles I started to work in some one minute walk breaks every ten minutes or so whenever convenient water stops appeared.  With this cadence I would pass and repass the same people several times.  There were a bunch of people with orange shirts that said “Imagine a world without Cancer” and I had that thought running through my head, thinking about my Dad and Coach and all the other people I know that end up on the losing end of this disease. 

Another stand out attribute of this race versus any other is the number of international participants.  I must have missed the memo but apparently you were supposed to run in the standard uniform of your country.  In my wave there were Switzerland, Sweden, Denmark, France, Brazil, Germany, Spain, Portugal, Australia, South Africa, and tens of other uniforms with flags that I couldn’t decipher. 

It was almost like the Olympics in a way because all the French wore the same uniform and all the Swiss wore the same red uniform and all the Aussies wore the same green uniform.  It made it easy for me to know whether an ‘Allee Allee’ or Aussie Aussie Aussie! Was appropriate.  

It also made it hard for me because no one was responding to the constant stream of humorous comments that stream from me during a marathon.  I’s say something funny or ask a question only to be rejoined with a blank stare and a shrug.  Compounding this was the high percentage of ‘double-budders’ who had an ear-bud on both ears and were unaware and unresponsive to the other 56,000 runners. 

Seems a bit of a waste to me.  To be out on this course in this city with all these people and these big crowds and then seal yourself off into your own little world.  

Not being able to communicate with people I amused myself with riling up the crowds and high fiving the little kids along the course.  I would run along the curb yelling “Who’s gonna give me some sugar?!”  

After the first hour, at one of my walk breaks I swallowed an Endurolyte and ate the Espresso Love Gu I was carrying.  I had already carried that gel through 2-3 entire marathons without eating it and I figured its time had come.  My body felt fine.  I wasn’t paying attention to splits or pace.  It was just another Sunday long run with a few tens of thousands of friends. 

Through these middle miles the course reminded me somewhat of the Chicago marathon as we passed through neighborhoods, each with its own character.  Except, unlike Chicago, on the NYC course there are some hills.  Nothing steep or horrible but some long gradual pulls nonetheless.  I wouldn’t call it a ‘hard course’, but it’s not pancake flat either. 

The other interesting topographical elements were the bridges.  There are five bridges, including the one you start on.  When I’m not racing I don’t bother looking at the course map.  Part of it is I’m just not compulsive that way and part if it is the extra element of adventure this provides me as the course rolls itself out in front of me real-time.  

The Queensboro Bridge was one of these adventurous surprises.  This comes right after the 15 mile mark and, including the approach and decent is over a ½ mile long.  This means you’ve got this 500-600 meter hill that just seems to keep going up and up.  

The strangest thing was this was the first quiet place on the course.  We were on the lower deck, the inside of the bridge and the wind was blocked by the superstructure for the most part.  After all the screaming and noise and wind we were suddenly confronted with silence and the sounds of our own striving.  It was a bit eerie.  Not the silence per se, but the absence of noise in the heart of this race in the heart of this city.  

This is where people were starting to show signs of tiring.  I had to side step some walkers and pay attention to the holes, lumps and buckles in the road that were common more or less across the course.  A not small group of runners congregated at the ‘overlook’ gaps in the bridge to take pictures.  I trudged on up the hill in the eerie quiet to the soft sounds of treads and breathing and the rustling of clothing broken occasionally by the wheel noise of traffic on the upper deck above our heads.  

Coming down the long down-slope of the Queensboro Bridge I find myself runner just behind an Amazon.  This young woman is tall, muscular and blonde like something out of a cheerleading movie.  My old heart and mind swoons.  I lose my train of thought and stumble into a collision with one of my international friends. 

I smile at him apologetically, shrug my shoulders in the direction of the Amazon and sheepishly say “Sorry, I was distracted.”  His broad grin tells me that some things are the same in any language. 

A couple characters I keep passing due to my walk break rhythm is a pair of Irish guys in their Green national uniforms.  One of them has, I’m guessing his name, Cleary, on the back.  Knowing that they speak a related version of my native tongue I make a comment on one of my passes, “Tough day, huh fellahs?” 

Mr. Cleary looks at me and rejoins without missing a beat in his best and lovely brogue, “Fucking Brilliant!”  You know what they say?  ‘If it wasn’t for whiskey and beer the Irish would rule the world.’

I believe that to be true, and a fine lot of mad, philosopher, poet kings they would make. 

As we crossed Manhattan for the first time I was starting to get a little tired.  I ate another gel at two hours and another Endurolyte.  I wasn’t crashing or bonking or hitting the wall or any of that other poetic nonsense, I was just getting tire.  It had been a long week.  Someone said we’d be coming back this way and I quipped, “If we’ve got to come back, why don’t we just stay here?”

As we cruised down the broad reaches of First Avenue I was trying to apply my drafting skills to stay out of the wind.  I’m very good at drafting.  You need to find someone about your height who is running a nice even pace and you snuggle up into their wind shadow.  

Drafting works even better in a big race because you can sometimes find two or three runners in a group creating a nice big pocket.  In big races you can draft a ‘double-budder’ for miles and they won’t even know you’re there. You just have to not bump them or step on them.  

But, running down First Avenue I couldn’t figure the wind out.  As you went by the cross streets it would start as a head wind then shift around and end up as a tail wind.  It was a constant swirl that made it hard to find a good pocket to run in.  The sun was out now.  It was after noon and warm.  I was wishing I had worn sunglasses. 

Act seven – Saturday

Saturday morning before the race Brian the PavementRunner has organized a tweet up on the steps of the Library in Midtown.  The idea was we’d all promote it, get a big group of people, take some pictures and head for some coffee, then drop by the ASICS Times Square Store.

It was a good plan but we woke up to a dreary cold drizzle.  We went anyhow and had some fun with the people that did show up.  We took some pictures, had some coffee and made our way over to the Big ASICS store.  

The ASICS store near Times Square is a showplace store.  It has an old New York Subway car in it that is really cool.  This is where we took a couple more pictures that ended up making the rounds.  @RunMikeRun from Twitter took one of all of us in the subway car with his GoPro on a pole rig and that shot ended up being picked up by Runner’s World.   

Greg, Megan, Megan, Brian, Noelle and I all climbed up into the window display and took some great goofy shots with the manikins that made the rounds too.  We ended up having a nice lunch over near Rockefeller Center and then drifting off in different directions.  Some of these folks were understandably worried about having to run a marathon the next day.  I wasn’t.  My goals were simple. Don’t die. 

Back at the hotel I used the afternoon to finish up the podcast and get some other stuff done.  Having no plans for the evening I wandered about Midtown, got some sundries and ended up getting a plate of pasta and a beer at TGI Fridays.  I picked up my Starbucks for the next morning and settled in. 

I wasn’t sure I knew how to set my iPhone alarm for the time change so I called the hotel operator and asked for a 4:45 wake up call, which was really a 5:45 wakeup call…I guessed. I laid all my race kit out in ‘Empty’ runner format on the floor.  Tried to wipe the garbage off of my garbage bag and commenced to watch a little TV. 

There was some really stupid zombie movie on that I started watching but reconsidered whether that was such a good idea the night before a race.  I fell asleep.  I slept fine, like a man with no secrets and many friends, and my eyes popped open at 4:30 (really 5:30) fifteen minutes before my wakeup call, like they usually do.  

Act eight – the finish

All the walking around the city, fighting the cold and wind all morning, and having run a marathon 7 days earlier started to wear on me as we crossed over into the Bronx by Mile 20.  I wasn’t bonking.  I was really tired.  I skipped the three hour gel and Endurolyte and started taking a minute walk every 5 minutes.  

Looking at my watch and backing into the pace I was on a 3:40 to 3:50 finish schedule if I kept the fire stoked.  I was tired though and I only had the one goal, which could be accomplished with any finishing time.  

Coming down the bridge into the Bronx there was a larger woman running a bit loosely in front of me.  There was also one of those giant orange traffic cones in the middle of the road.  I don’t know how she managed to do it, but she caught her toe on the cone and started to flail.  

It was one of those slow motion moments for me.  She was in that state where she was off balance and wind-milling her arms for purchase on that razors edge between falling and not falling.  She was right in front of me.  I reached out and grabbed her as best I could until she regained her heading and rejoined the flow. 

Coming back into Manhattan was a bit rough as I was super tired and not having much fun anymore.  I just wanted to get it done.  The race finished in Central Park but to get there you have to climb a long, long hill that just seems to go on forever.  I was passing the walking wounded and the walking dead but I was still on plan to attain my primary goal of cheating the grim reaper once more. 

Once you get into the park it’s another mile-plus of rolling hills to the finish.  When you make that turn into the park it’s still a long way to the finish if you’re hurting but at that point you know you’ve got it.  Along that long climb up Fifth Avenue and through the Park the crowds become loud and roaring.  It’s a constant assault of praise and exhortation as the runners struggle through to the finish.  

I crossed the line and had enough brain power left to stop my watch.  It said 4:00:03.  I turned on my IPhone to get a finish line photo and felt a tap on my shoulder.  It was Brian the @PavementRunner who had finished a couple steps behind me.  He had carried a GoPro and taken video of the race for ASICS.  Later I would learn that my actual time was 3:59:52.  That’s nice.  And, I didn’t die. 

I was glad to see PavementRunner.  First because he’s a nice guy and a familiar face, and second because I was clueless as to what we were supposed to do next and where we were supposed to go after the finish.  I didn’t check a bag so getting one of those quilted race parkas was high on my priority list as the sun was starting to get low in the New York skyline.  

Brian and I found the special, VIP exit that we were supposed to use and the volunteers were fantastic.  They were like hotel concierges telling us in great detail where we needed to go and how to get there. We found the parkas and the food and even the warming tent where we sat for a while to get some energy back for the walk to the hotel.  

In another helping of irony, the woman sitting next to us in the warming tent was from the next town over from where I live. 

Brian and I set out to find the hotel and joined the long stream of thousands of trudging warriors in blue parkas like Napoleon’s Grand Army retreating from Russia. 

Brian seemed to think he knew where we were going so I followed his lead until I saw water in front of us and intoned that even with my limited geographical knowledge of the city I didn’t think there was a river between Central Park and Midtown.  

We turned around and did some more walking.  My legs felt great.  I felt great.  This was an easy one that hadn’t left a mark on me other than the tiredness of doing it. We stopped to take some tourist pictures in front of Radio City and the Tonight Show banner.  

The people passing us in the streets of the City were very nice to us.  They were friendly and congratulatory.  It was a nice, warm and welcoming vibe that I’ve got to give the natives credit for.  They like their race. 

Brian asked me what I wanted to eat and I didn’t have to think about it.  God help me, and apologies to the planet, I wanted a big, juicy cheeseburger with bacon, fries and a beer.  Brian concurred.  After we washed up at the hotel that’s just what we did.  

After Brian walked us three blocks in the wrong direction which was beginning to become one of our running gags of the weekend we settled into Bill’s Burgers and consummated our burgers and fries.  The waitress, seeing our medals, refused to let us pay for our beers.  I was starting to like these people. 

On the walk back to the hotel I led Brian into St. Patrick’s Cathedral where a late mass was being held.  I crossed myself with holy water and genuflected to the altar and it somehow felt as if we had God’s blessing on this day.  I was grateful. 

Act nine – the selfie that wasn’t a selfie

Monday morning as I flew back to Boston for a full day of work the tweets and emails started to come in.  “Were you standing in the middle of the Verrazano Bridge wearing an orange parka taking pictures?”  

“Yeah, I was.” 

“You’re on the cover of the Wall Street Journal!”

“No Kidding? Can you scan that and send it to me?” 

And there I was in full freezing to death glory perched on the median taking pictures.  A final Seinfeld moment and another great Irony that this Boston boy was gracing the cover of their Newspaper.  The caption said “A runner takes a selfie on the Verrazano Bridge at the start of the NYC Marathon.”  

It wasn’t a selfie, but I guess I don’t have a say in that.  Then it got picked up by CNN as one of their “Selfies of the Week” and somehow I’m in the same gallery as Madonna and Barack Obama.  

Act ten – the end

At the end of the day when I met all my new blogger friends for celebratory drinks at pub. (my kind of place).  Grace’s boyfriend said “So, I guess you won the editor’s challenge, then?”  Honestly, it was the first time the thought had entered my mind that there was any contest involving finish time, especially between me and these social media friends. 

A bit jolly from the beer, my windburn subsiding into the cheery glow of my cheeks I turned to my new friends and said; “If there’s one thing that I’ve learned from all the marathons and all the years is that you have to celebrate every one.  You don’t know what’s’ coming next.  Celebrate today and now and every race because this could very well be as good as it gets.” 

Skankin Pickle – Thick Ass Stout

 

Direct download: NYC.mp3
Category:Running -- posted at: 1:39pm EDT

Interludes 1.0

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/Interludes1.mp3]

Link Interludes1.mp3

 

Introduction:

Hello my endurance friends and welcome to a crack-stuffing version of the RunRunLive podcast that I’m going to call “Interludes”.  I didn’t want you to think I fell into the abyss as I work to figure out the format for RunRunLive4.0.  I’ll keep passing along some content as I go to keep your interest. 

You can always go back and sample one of the previous 300 episodes that are filled with so much fluff and stuff about long distance running and endurance sport.  

I was going to call it interregnum, but that seemed a bit imperious.  But, it does lead us to a discussion of the value of a good command of Latin and Greek roots when trying to discern the language.  As you may have guessed the prefix ‘inter’, (technically a ‘morpheme’) means between or among.  In this case Inter means between.  Inter should not be confused with ‘intra’ which means ‘within’.  

Intercompany would mean “Between companies” whereas “intra-company” would mean “within company”.  See how that works?  You can figure out the meaning of most words by looking at the morphemes.  Interregnum means between kingships.  The Latin root Reg is king.  As in Regicide, Regent, etc.   

Now, as far as interlude, I thought at first that second bit, the ‘lude’ was a form of the Latin root Luce which means light – as in Lucid, Elucidate, Luminescent, etc. But I was wrong.  It turns out to be Middle English for ‘play’.  Which, is perfect, because what we have here is a pause between plays.  

And I ‘d like to thank my 9th grade prep school English teacher Mr. Mitchell, for making me memorize all the Latin and Greek roots.  Very handy for dismembering meaning from any of the Latin languages. 

Oh…We were supposed to talk about running, right?  Or atleast Zombies.  Did you like my zombie story in episode 300?  Can you imagine poor Andrew Kastor listening to that episode and having to suffer through all the self-indulgent schlock? Heavens!

Speaking of Andrew Kastor, I get to run with him in the morning.  I’m safely ensconced in the New York Palace Hotel (5-stars) on Madison Ave across from Rockefeller Center.  They flew me in today and got me a limo into town.  I’m having drinks with them later.  I do feel a bit like Cinderella.  (but I’ll still never a Disney race)  

I just made a successful foray into the wild metropolis (greek word) and managed to forage a bag of fruit and a kale salad with avocado, so the city isn’t too bad. 

Today, well, we’ll see what I can get done.  I’ve got too many plates spinning at the moment, but today we’ll squeeze in an interview (see there’s that Morpheme again) interview with Jim from the seeker podcast who is a certified nurse.  I asked Jim to talk me through some of the things people should be looking for when they get a physical.  

I’m also going to try to write up my Marine Corp marathon report for you…and maybe even something else.  I’ve got more ideas than time to birth them! 

Last time we chatted, two weeks ago, I was getting ready to volunteer at the BayState Marathon and the Groton Town Forest Trail Race.  I did volunteer at Baystate, we work a water stop each year.  It’s fun.  We’re at the 7 and 17 mile marks of the Marathon.  I try to coach people and encourage them.  I know most of the local running clubs so I can call them out when I see the singlets.  It was a bit of windy day, as it is sometimes at BayState, and that knocked a lot of the folks down who were looking for times. 

That’s why you need to train outside in real conditions.  Learn how to run in the wind and the rain.  There are techniques for all of this that can save your race.

I had a 10 mile pace run on the calendar as my last taper run for Marine Corp that day.  I didn’t manage to get up in time, and instead decided to run the trail race, which is 9.5 miles as a substitute.  If you’ve never run the Groton Town Forest Trail Race you are missing out.  It’s a gnarly single path with plenty of vertical.  

We had great trail conditions and a nice cool day.  The wind didn’t bother us in the trails.  I started out in the back with the baggage train and used the first 20 minutes to warm up.  Then I accelerated through the pack for the next 7 or so miles.  I’ve run the course plenty of times so I know how hard it is.  You’d better be in top trail shape if you decide to attack it.  In the last couple miles I caught all the people who underestimated the course and overestimated their abilities! 

Yeah, I felt great, had a good race.  I had forgotten just how much fun trail running is! 

Then, of course, I was down in Marine Corp last weekend.  Got that done without breaking anything, much. And now I’ve got The New York City Marathon this weekend, (which apparently has been outsourced to the Tata Consultancy).  

Spinning plates…

On with the show…

Section One: 

New York City Marathon Speech - http://runrunlive.com/gratitude

http://youtu.be/xHYCClSGnfo?list=UUHxGvauB2-_J1qvR_oDobeg

….

Intro to Interview: 

I got my physical last week and everything checked out, but they handed me a bunch of blood work results which are mystifying to me.  I figured I’d share those and chat through them with Jim and see if we couldn’t save some lives. 

My resting pulse, or heart rate is somewhere in the 36-42 BPM range, which is not normal, but it’s perfectly normal for me.  It’s partly genetics and partly endurance sports.  My blood pressure is 117 over 80, which I guess is normal.  My Prostate is okey-dokey on both the ever-pleasing digital exam and the PSA blood test.  

By the way – men, get yourself tested.  As many men die from prostate cancer as women die from breast cancer and it’s 100% curable if they catch it early.  Ladies, make your men get tested. 

The blood test they do checks all sorts of stuff, your sugar, your salt, your liver function and even if I was pregnant.  All of which I’m in the normal bounds on and (I’m not pregnant).  My liver function was borderline high but this is also one of those long distance running things.  I always go into these physicals after a hard race or workout and when you do that it can throw off your blood work, especially your liver function, because your liver is trying to clear all that crap from the workout out of your blood.  

If you want a copy of my blood results with all the explanations I can send them to you. 

Lean back and relax now while Jim and I discuss saving your life.   I didn’t have time to edit this so you’re getting our raw conversation.  

Section two: 

Marine Corp - http://runrunlive.com/2014-marine-corp-marathon

Outro:

Was that fun?  I bet it was.  Over the next couple weeks, if I survive New York, I’m going to dial back the training for November.  I have many balls in the air this month.  I have to get through a colonoscopy.  I’ve also got an appointment with the cardiologist to see if we can figure out what’s going on with my heart rate.  

I went in yesterday to my doctor and I brought some HR graphs from some of my runs to show him what I’m experiencing.  About 40 minutes into a workout my HR will flip to max and I’ll feel it.  There is no way my heart rate should be getting up into the 180’s and 190’s unless a bear’s chasing me.  A zombie bear.  An alien zombie bear.  

I’m perfectly ok if the answer is ‘you’re old’. But I want to make sure it’s not some new adventure that’s going to cause me to not return from a run.  

Therefor – If I hit the cement hard in the NYC marathon and don’t get up, tell my wife I’ve got 3-4 interviews on the hard drive that need to be edited and released. 

I will see you out there. 

Chris,

 

Direct download: Interludes1.mp3
Category:Running -- posted at: 4:14pm EDT

Expisode 300 – Coach Andrew Kastor and much frivolity…

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4300.mp3]

Link epi4300.mp3

Intro:

Hello my friends and welcome to episode 300 of the RunRunLive podcast.  For those of you who have been friends for a bit you’ll realize that this is a necessary departure from our standard format to celebrate our Tri-centennial.  For those of you who may be new to our little endurance sports journal, well you’ll just have to figure it out by listening to some of the other shows.  

Thanks you to Tony for the marathon prayer intro.  Tony does a regular segment called Tony’s Trials on the Marathon Talk UK Podcast (link).  One of our executive editors, Alex form the UK got permission from them for us to use it. 

Marathon Talk UK -> All about running. A weekly podcast dedicated to keeping you on the inside track to successful running. Presented by Martin Yelling and Tom Williams

Tony Audenshaw - Tony's Trials

I’m guessing we are going to go long today, so you’d better schedule a long run or ride or whatever for this one.  I’ve invited some of my friends to submit audios and I’m going to be completely frivolous and indiscrete with too many musical interludes.  Just sit back and let it wash over you like a wave of warm molasses.  Chill out.  No rules for this one. 

It’s going to be a long show and the format is going to be different than usual, but you want to hang around until the end because the ASICS team has asked me to give some shoes away and I’ll set up the contest in the show outro.  Everybody likes free shoes.  

It’s been a long run, huh?  We’ve seen births and deaths and marriages and divorces.  The cycle of life.  For everything there is a season and you’ve certainly ornamented my life for the better through these many seasons.  

In today’s 300th official episode I’m going to talk about community at some point and this strange and wonderful long distance relationship we all share wrapped around our sports.  I may tell a zombie story, for the Halloween season, just for fun.  

I’ve gathered up some guest commentary for you to enjoy, if for no other reason than to quiet the voices in your head. 

But, Fear not! We are going to wrap all the frivolity around a great interview with coach Andrew Kastor who I met through the ASICS NYC marathon Editor’s Choice boondoggle, I mean ‘program’.  I really enjoyed talking to Andrew about altitude training and geeking out on training topics in general.  

It’s a great running-content-rich interview and I feel I’m doing it a disservice by sandwiching it into all this 300th episode frooforal. 

Nothing significantly new in my training.  I’m feeling fairly strong.  I got a nice 2:30 long run in over the weekend that was significant in that I was able to maintain my HR and pace consistently throughout without power failure.  Too many of my long runs over the summer ended with a death march – so I think that’s progress.  

I’m still trying to find my racing speed.  Maybe it’s gone for good.  I appear to be healthy, so maybe I’m just entering a new phase of slowness.  It really doesn’t matter because either way I’m going to get up every day and throw myself at my workouts as part of my balance.  

With the MCM and NYC coming up in couple weeks on back to back weekends my plan is not to race them but instead try to walk away healthy.  Then we can throw in a targeted cycle for either a mid-winter race or a spring race.  I’m looking at some shorter stuff too to fill the gaps.  

Looking forward to some grand adventures with new and old friends alike. 

So…my friends, bear with me as we take off our shirts and dance on the tables today, throwing all rigor and caution to the wind, because, hey, we’re among friends, and friends take the time to celebrate their accomplishments.  

On with the show! 

Steve Runner

What can you say about Steve that hasn’t been said?  He’s the five-star General of running podcasts – a landmark – a fixture – a guiding light for all of us.  And, even though I know he doesn’t listen to my show he caught on to the zombie theme and submitted a slickly produced mini-episode.  Brilliant as always. 

Katy Thereux

It always warms my heart when I hear from women who listen to the show and get something out of it.  Katy sent me this very nice missive.  Apparently we resonate in some way through the universal mastermind.  That’s one of the dynamics of the digital world – your ideas can slip free of the physical and resonate with like minds in the ether. 

Section One

The Sleepless in Seattle Effect - http://runrunlive.com/sleepless-in-seattle-effect

Music -> Bombskare –“I’m so Happy!”

Carlos

I’ve been listening to Carlos and watching him run through his beloved Pacific Northwest Mountains and forest for many years.  I would have never had the opportunity to know Carlos if it wasn’t for being part of the online running community.  He’s always got the Grateful Dead playing in the background.  It seems like an idyllic life to me, running in the forest and listening to the dead.  How could it get any better? 

Ann Brennan

So sometimes in the digital world you get to meet actual crazy people.  I’ve had the great pleasure of meeting Ann and her husband and kids and I’ve learned a lot from her trials and resiliency and openness.   If everything goes right I’ll get to eat dinner at her place with the Miles to end Prostate cancer team before the Marine Corp Marathon.  The world is a better place with Ann’s life force.  

Steve Chopper

Steve was one of the original running podcasters with his high quality show “A mile with me” I always aspired to be as professional as Steve.  His first shows were works of art, like BBC documentaries.  I’ve met Steve in the flesh and broken bread with him.  When we met we immediately bonded and of course we ran and raced each other like kids in the schoolyard. 

Featured Interview

Coach Andrew Kastor

http://www.coachkastor.com/about/

About The Coach

Andrew started his running career in the early 1990’s, at the young age of 14, when he competed in cross county, track and road racing while attending Fountain Valley High School in Southern California.

He then went on to pursue a degree in Exercise Physiology (B.S. 2000) from Adams State University in Alamosa, Colorado. While in college, Andrew’s commitment to the sport of running continued to grow, as he competed in cross-country and track, specializing in the middle-distance events.

Post-graduation, Andrew moved to Mammoth Lakes, California, where he created and coached a non-profit running club called the High Sierra Striders. He is now the head coach for the ASICS Mammoth Track Club and the LA Road Runners.

Andrew currently resides in Mammoth Lakes with his wife Deena (Olympic Marathon bronze medalist and American Record holder in the marathon and half-marathon) and their daughter, Piper Bloom.

Music Big D and the Kid’s Table – “Myself”

Duane Hespell Comment: 

Obviously I caught Duane on a good day.  I think he was just waiting for a chance to bust out with some creative audio.  He went all extra-mile on me.  That’s another fun thing about our community – you discover people’s hidden talents! Thanks Duane.  

Maryro Mendez comment

I’ve been having conversations with this young lady for a long time but I seldom hear her voice!  Wow! What an amazing voice!  I can die happy now.  We made a bet one time when we both had marathons on the same weekend. I happened to have a decent race so I won!  I don’t care so much about the lobster dinner but I am happy to have made a friend that I’m grateful for.  

Section Two: 

Zombie Apocalypse - http://runrunlive.com/zombie-apocalypse-300-act-one

Peter Herridge

I first got to know Peter through Phedipidations as he and Steve traded philosophical arguments.  Peter is a thoughtful man and I enjoy listening to him turn big thoughts over in his head and look at them in a fresh, learned and interesting way.  I’d never get that chance if it wasn’t for joining this community and my life would be poorer for it. 

Eddie and Adam:

What does it sound like when two long lost friends get together after a long absence and start drinking craft beer?  I guess this bit from Eddie and Adam answers that question.  I’ve spent time with both these guys and can confirm that when they’re not addled on homebrew they’re both way smarter than I am.  I’m hoping someday my association with them rubs off and I graduate to a better person because of it. 

Outro: 

Drag your tired body out of the mud.  Push back the ravenous hoards.  Celebrate! We’ve come to a milestone.  We’ve survived.  We’ve grown. We’ve run, we’ve run some more and maybe we’ve even lived a little.  I hope to keep that streak alive. 

Frankly, I’m not sure what the show format is going to be going forward but I will do what I can to fill the void, to light a candle, to shine my feeble light into the dark and murky corners and find forgotten or unnoticed treasures, to weave into the tapestry of our mutual, digital experience.  

ASICS Gel Kayano 21 NYC Shoe Give Away!

Go here & post a comment to win some shoes -> http://runrunlive.com/asics-gel-kayano-21-nyc-shoe-give-away

My friends at ASICS America want me to give away a pair of NYC GEL-Kayano 21.  These are $160 shoes.  

I’ve never run in them (although I’m up to 5 different pairs of shoes that I’m testing to run NYC in ).  They are decribed on the ASICS website as follow. 

The new GEL-Kayano® 21 NYC special edition was made for the 2014 TCS New York City Marathon and is updated with nothing but the best in ASICS technical innovation, featuring the next generation of FluidRide™ and an Ortholite X-40 sockliner for the lightest and most luxuriously stable ride yet. Mild to moderate overpronators will run the streets of New York City in secure comfort, thanks to the new uniquely designed FluidFit™ upper and Heel Clutching System™.

So, it sounds like a light stability shoe.  If that sounds like something you want I’ve set up a post on my website at RunRunLive.com and all you have to do is go register.   We’ll pick a winner on NYC race weekend.  Just make sure you give a real email address when you’re posting or we won’t be able to find you! 

So my friends, as hard as it is to find the time to slap a show together every couple weeks, I really do enjoy it.  If it wasn’t for the RunRunLive Podcast to keep me occupied I clearly would have written a best-selling novel by now, and then I would have sold the rights to Hollywood, gone out there, hooked up with the drugs, the alcohol and starlets with questionable morals. I would have gotten divorced, and I’d be sleeping in my own filth in a West Hollywood gutter right now...so you’ve saved me from all that. 

I am almost done with my MarathonBQ book.  15 chapters in.  I had a couple people raise their hands for editing and I sent them drafts, but never heard from them again…  It took longer than a month but I wouldn’t have gotten it done at all if I hadn’t challenged myself.  I’ll edit and polish it up and do a launch in the next couple months.  

Here’s an actual value added tip that I heard a couple weeks ago.  When you work on a creative process the emotional energy and momentum is shaped like a ‘U’.  When you first start you are all excited and full of energy and you make progress quickly, like the straight side of the ‘U’.  

Then when you get part way through you start to realize all the things that need to be worked out and you get mired down.  You start going sideways into distracting offshoot.  You lose your momentum and your excitement for the project.  This is the bent part at the bottom of the ‘U’.  

It is here that many people give up on their creative projects.  It becomes work and the light at the end of the tunnel seems so far away.  This is where experience helps.  You might say this phase of the creative project is similar to ‘the dark place’ that I talk about in training cycles.  

You have to put your head down, soldier on and push through.  

Then as you approach the end of the creative project everything start to coalesce.  It all starts coming together.  Everything becomes clear and it is joyous again as you wrap things up and birth the finished product.  This is the other straight side of the ‘U’.  

Remember the ‘U’ process and it will help you stick to your path when things get hard. 

It’s been close to 2 years since we rolled out version 3.0 of the RunRunLive podcast. 

As always you can find me on Gmail or most social networks as CYKTRussell.  All of my slightly bent U-shaped projects are available at my website RunRunLive.com.  

And you know what?  

I’ll see you out there. 

Music: Tim Armstrong – “Hold on” 

Music in this show (All from Music Alley and Podsafe!) 

The High Fidelics – “Spy_Smasher”

The High Fidelics – “Mondo Rondo”

The Vibro-tones – “Nova Express”

The Vanes – “Bad Mea or Good Cheese”

Benuts – Turn off your radio”

The Fighting Cocks – “No Candy”

The Fashionistas – Keep it underground”

Big D and the Kid’s Table – “Myself”

20 Riverside – “Throwin it down beside the sea”

Unsteady – “Tokyo”

Bombskare –“I’m so Happy!”

Tim Armstrong – “Hold on”

 

Direct download: epi4300.mp3
Category:Running -- posted at: 4:10pm EDT

The RunRunLive 3.0 Podcast Episode 3-299 – Coach Kristie

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3299.mp3]

Link epi3299.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 my friends! How are we doing on this fine rainy fall afternoon?  I welcome you to the RunRunLive Podcast episode 3-299 in which we do not collect donations, sell t-shirts or ask you to join our membership site – we just chat about the transformations, sticky, treacle goodness of endurance sport.  

That’s right! Here at RunRunLive HQ we’ve been setting the bar low for years and achieving that goal every week!  This is your pedantic and snarky host Chris and today we’re going to have a great chat with a friend of mine Coach Kristie.  I love to chat with coaches because they are unique animals.  

Coaching is a challenging vocation that I would never personally undertake.  I understand that they don’t do it for the money, they do it for the thrill of helping others achieve their potential.  In this way all coaches are like the manifestation of Mother Teresa in our sport.  They are selfless enablers.  And I dig that. 

When you get done listening if you’re curious as to whether Coach’s Kristie and Rebecca could be right for you they said you can contact them, tell ‘em you heard about them here and they’ll give you a free evaluation.  Then you can see if it’s a fit.  Fit is really important in coaching because, like it or not, it’s a very personal relationship between you and your coach.  Not every coach is right for every client, but when you find the right fit it can be transformational on many levels. 

For section one I wrote a piece on creating mission statements and in section two we’re going to talk about easy runs. 

Last time we talked I was in the middle of a long road trip and I’ve spent all week trying to recover from it.  I have had a couple great runs this week.  I think it’s because the weather has been ideal running weather.  In the 50’s, overcast and drizzly.  If I can believe my Garmin I negative split my 1:20 out back yesterday. .

An out and back is a lukewarm version of a step-up run.  You run the ‘out’ part at an easy zone 2 pace, so in this case 41-42 minutes out.  Then when you turn around you take it up into zone 3 and 4 on the way back in.  Not too difficult but valuable in building pace and effort.  

Anyhow…if the Garmin is to be believed I ran miles 8 and 9 at around a 7:40 pace, mostly uphill while staying in zone 4.  That’s encouraging with all the red-lining problems I’ve been having.  Tuesday’s run felt great too.  

I’m wearing a different ASICS outfit every day.  I told you about being on the ‘editor’s choice’ program for the NYC marathon, right?  When I got home from my trip I had two boxes of stuff rom ASICS waiting for me.  Shirts, socks, hats, pants and another 2 pair of shoes.  I can literally wear a new outfit every day.  It’s insane.  Of course, me being me, I asked them if they had any gloves they could send too! 

I ran that 1:20 out-back run in the new Gel-Nimbus that they sent me.  I used to be an ASICS snob.  My favorite shoe ever was the Gel-Cumulus-9, but then they changed it and I had to switch to another brand.  I’m not sure these Nimbuses…Nimbi?...are going to work for me the outsole is pretty hard, and the crash pad in the heel is fairly significant.  It just feels like too much shoe.  Almost like a control shoe.  I had to stop after a mile and unlace them a bit because they were fighting me too much.  We’ll see if I can break them in.  

Here’s a tip for you.  If the shoe feels too tight or restrictive in any way you can unlace them.  There’s no rule that says you have to use all the eyelets.  Try unlacing the top 2 eyelets and that will give you more range of motion in the shoe.  

Alternatively there are lacing techniques specific for most of your common fit problems.  If the toe box is too lose or too tight you can re-lace them to fit better.  Trust me, google it.  

Since I was home this week I went and got a physical from Dr. Schlimak.  I got my flu shot too.  You’ll be happy to know that my prostate is very healthy but I’m walking with a bit of a limp.  My Heart rate is normal (for a runner) my blood pressure is spot on, I might be a couple pounds overweight for my height, but we’re going to pretend that’s muscle.  

I do have to go get the over-50 colonoscopy, which after listening to Peter Herridge’s stories I’m not looking forward to.  Other than that I’ll be dancing on your grave! Why?  Because I’m indestructible – you knew that! 

Because you know what they say?  “When life gives you lemons it’s really not all that important because when the singularity comes and we all transcend the physical to become a race of ephemeral psychic energy, really, we won’t have much use for lemons, will we? 

On with the show...

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Indestructible Attitude - http://runrunlive.com/indestructible-attitude

Featured Interview:

Coach Kristie Cranford

www.krendurance.com

 

Coach Kristie has been an athlete since childhood. She has participated in a wide variety of sports as well as a coach to all ages. She is an ACE Certified Personal Trainer, ITCA Certified Triathlon Coach, Nesta Lifestyle Weight Management Specialist and Kids Nutrition Specialist.  Her personal greatest racing achievements being a Nevada State Games Gold Medalist, 22 min 5k PR, 1:24 10 Mile PR, and 1:46 Half Marathon PR with a variety of Age Group, Masters, and Overall Finishes. A multiple cancer survivor, Kristie was featured by Runner’s World in the Runner’s World Challenger Blog. She is a Coolibar athlete and Raw Elements Sunscreen ambassador.  She is the former Chair of Long Distance Running for USATF-Nevada and 2013 Training Peaks Ambassador.

“I am a runner at heart, but have a passion for all sports. I am a wife and mother, I understand it is hard juggling life and trying to fit working out and training into an already more than tight schedule. There are only so many hours in a day. I can help you find that time and balance. I specialize in running (5k-Marathon distances) however if you choose to take the leap to triathlon and ultras I can get you there too.  I will be your biggest cheerleader and motivator. I will also be tough, you want results, I will expect you to work for them. You tell me what you can’t do, and together, we’ll show you what you can do. I will help you find, and reach your fullest potential.  My coaching philosophy is about helping you to be the best you, you can be.”

Coach Kristie

Co-Founder KR Endurance

Certified Running and Triathlon Coach

CPT, ITCA, LWM, KNS

www.krendurance.com

.

Section two: 

Easy Runs and Garbage Miles - http://runrunlive.com/easy-runs-garbage-miles

Outro:

There we are again the end of another perfectly mediocre podcast to keep our streak alive at 3-299.  Another year or so I’m going to catch up with Steve!   

I haven’t made much progress on revamping the format for the post-300 episode era.  I’m like that.  Can’t get anything done without an impending deadline.  I do have a great interview with Andrew Kastor for the next show, show # 300.  Heh, heh…I’m going to have to make some Sparta jokes.  

I also have 3 user-produced interviews in the can – so we can start with those and see where it leads us. The voice of the people must be heard! 

I had a great email from Greg Jansen who we talked to a while back in and episode – he was the cool guy with the Mayan Running Adventures in Guatemala.  He said he actually got some new customers from our show, which tickles the heck out of me…that someone is listening, that they cared enough about the topic to take action and that I was able to positively impact this guy who is doing good and interesting stuff.  

On the flip side I also got one of those messages that said “I did that workout you were talking about and injured myself!”  Clearly you’re not listening when I tell you that I’m not a coach and you should ask someone who knows what they’re talking about before jumping into one of my crazy training plans.  

Speaking of my crazy training plans I did not complete, but made excellent progress on my September ‘Write a book a month’ project.  I’m 11 chapters into “MarathonBQ – How to qualify for Boston in 12 weeks” – and that should see the light of day shortly as an Amazon e-book.  If it sounds like something you’re interested in I’d love to get some eyes on the draft as unpaid slave labor, I mean uniquely valuable executive editors. 

I’m not changing careers, I just have to get some things out of my brain and onto the page so I can sleep at night.  You can decide if they’re worth reading! 

To bring us to the finish line here I have a poignant story about my old friend Buddy the old Wonder dog.  He loves this cold weather.  I took him out for a couple long easy runs in the woods last week when I got back from my trip.  He doesn’t get out much so it’s a bit of a chore for him to hit the trails with me now, especially if the weather is at all warm.  

I was out with him on a planned 1:30 easy run in the woods on Friday.  We got 40 minutes in and came to a fork in the trail.  One way was out to the rest of the run and the other was back to the house.  He wanted to go back to the house.  First time in our years together that dog has ever bailed out on a run.  

God love him he’s getting old and I’m going to miss him.  He’s the best friend I’ve ever had.  A joyous runner and a great listener with a love of life that will never fade.

Hug your dog – they deserve it, 

I had to give up on the pole dancing.  Apparently you get paid by tips and I wasn’t going to be able to pay my bills on that basis for some reason.  Plus, Coach said it was adding too much upper body mass for a runner.  So I guess it’s back to whacking bad guys. 

Cheers, 

I am accepting donations for the race if you want to throw some coin at me but only if you’re sick of losing friends to cancer and you can afford a couple bucks.  The link is on my website and right here in the show notes. 

http://www.m2epc.com/chris-russell.html 

Thank you for listening. 

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

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: epi3299.mp3
Category:Running -- posted at: 10:49am EDT

The RunRunLive 3.0 Podcast Episode 3-298 – Grace Kim - LeanGirlsClub

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3298.mp3]

Link epi3298.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 to the RunRunLive podcast. This is Chris your host.  This is, as near as I can figure, episode3-298. Today we talk to my new BFF Grace Kim from the Big Apple.  When I approached Grace I figured she would be one of those hyper New Yorker types, you know, loud and aggressive and all elbows. But she was just the opposite. Super nice person.  You can see why people are attracted to her message. She is calm, and self-effacing but still brings a positive image and story to her audience.

I'm in the middle of a whirlwind travel binge.  If everything goes right I'll be dropping this episode from a hotel room in Texas Friday night.  

Right now I'm trying to types this on my new Samsung Droid tablet that I bought specifically for this purpose.  Unfortunately the Bluetooth keyboard I bought is strangely configured.  The shift key is tiny like a UK keyboard and the page up arrow is where the rest of the shift key is supposed to be. I keep missing the shift key and moving the cursor up to the middle of a sentience above. Very strange.  And the lock screen button is where the backspace key should be and that makes for some not so interesting breaks in my train of thought.  

My reasoning is that because I spend so much time on air planes the tablet will allow me to get more work done. The seats are too close together to use a laptop these days and you can't take the laptop out until you get to cruising altitude.  The tablet will allow me to keep writing during takeoff and landing - as soon as I learn how to type on it without everything looking like the output of an Enigma machine.

It's been a weird couple weeks for me.  I've been trying desperately to figure out where my fitness is.  I met Eric in Grand Rapids last weekend to see if I could potentially use the fitness I have built up training for Pocatello to pick up a good time and qualify.

It wasn’t to be.  I was sucking wind from the start and DNF'ed at the 1/2.  I'm still trying to figure out where I am and I may talk about that more in one of the sections today.  I’ve written up a long piece on my thoughts around this summer's training cycle and my subsequent poor racing - but it's super long and I'll probably just launch it as a separate piece.  

The short story is I'm dropping back; going back to basics, figuring out where I am and working on my base for a while; because you need your base to race well, and I just don’t feel as fit as I’d like to.  I feel Like I skipped steps and did too much too fast.  

The weather is turning - up where I live in New England.  It's getting down into the 40's and 50's at night.  Buddy loves it.  This time of year he comes back to life and wants to get out and hit the trails. He's bouncing around the house barking at everyone.  He's nuts.  Of all the dogs in the neighborhood from Buddy's generation there are only 3 still alive and of the other two one's a stone deaf sheltie and the other is my neighbor's black lab, who can barely move.  Buddy is clearly in the best shape of all his class.  He’s old but he still loves to run. Just goes to show you – exercise and an active life are good for you.  

My garden is pretty much used up.  I had a nice final crop of beautiful heirloom tomatoes when the weather started to turn.  They were wonderful.  I'm still getting some rainbow chard - and apparently I'm the only critter in the food chain that will eat rainbow chard.  It makes great salads.  The worms got to my kale. Everything else is dead and the weeds are taking over. 

It's surprising how quickly the days get shorter.  You need to check for sunrise and sunset before scheduling your runs and plan accordingly.  Every year I get caught out in the dark by misreading the sunset.  

I'm working on a project that I've called “a book a month” because it involves writing a book a month.  The reason I’m doing it is to force me to organize and publish all of the content that I have lying around.   I need to produce.  The first one I'm doing for September outlines the 1600’s based speed work program I used to qualify for Boston when I was a puppy. I’ve got so much material.  I just have to fous on getting it written up.   

I'm super busy in all phases of my life right now - but I'm trying to be disciplined and keep all the balls in the air and do a good job and add value.  

I've been struggling with my Garmin310XT.  First the heart rate data has been in the science fiction neighborhood – it’s all over the place.  I've been getting readings that seem to suggest that I need a bypass. I've been ignoring them and running by feel and effort level instead, but it still bothers me.  

Today I was out doing a long zone 2 run and I couldn't get my heart rate down out of zone 5-6 –which is basically close to 90% effort level.  But, it didn't make sense.  It hasn't made sense since I bought the new watch and came back from the injury.  The heart rate is showing as red-lined but I was not breathing hard at all and basically jogging a 10+ minute mile.  Very discouraging. 

When I got to the turnaround point, 45 minutes in, I pulled up my shirt and tightened up and adjusted the chest strap. All of a sudden, now everything is cool, I'm solidly in zone2, running easy, even up the hills.  Here I am ready to go see a cardiologist and it turns out my strap is poorly adjusted. 

I think that watch is trying to kill me. 

Anyhow, it's a stressful time of year for me, and for you as well I'm sure. Just try to relax and not do so much.  It's not worth making yourself unhealthy or unhappy by trying to juggle too many things. Look at all that stuff and decide what the important bits are.  Focus on those.  Don’t worry about the rest. 

That's why I've decided to change jobs.  I have been gainfully employed as a hit man for the mafia for many years, and it's been a good gig.  There's a lot of travel, but, the perks are good and when I'm home I get spend time on my Yak farm.  Which is very relaxing.  I decided that I need a job that is more active, like landscaping, or mercenary …but settled on professional pole dancer as it requires both strength and flexibility. 

On with the show...

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Non-Negotiable - http://runrunlive.com/non-negotiable

Featured Interview:

Grace Kim

Hi! My name is Grace aka gracekelle. When I started in the music business years ago, one of my supervisors hollered “Grace Kelly” every time I walked by. It was the one nickname that I didn’t mind.

I’m a 30 year old New Yorker by ways of (Northern – there’s a difference!) Virginia. I’m the director of marketing for a major record label and also blog about all things health and fitness.

This is who I used to be. 

Today, the new me is proudly an athlete. I’m a 2x NYC marathoner and Guiness World Record Setter.

I LOVE <3

*Running.

*Trying the new "it" workout.

*Work Out Clothes - I own more workout clothes than regular clothes.

*Brunch - it's the best post-workout meal.

I started Lean Girls Club in 2010 as an outlet for me to connect with other healthy, fit and lean women. Exercise and fitness helped me lose 75 pounds and helped me find new life. I hope to inspire you to live a leaner, fitter, and healthier life.

You are a Lean Girl if you strive for being...

Everyday Healthy. Everyday Fit.

If you are someone who is wants to live a healthy, active, and balanced lifestyle, then you are a Lean Girl. Perfection is not expected. If you are perfect at working out and eating clean, please go away.

I’d love to hear from you. For media inquiries and more, please feel free to reach me at grace (at) leangirlsclub (dot) com.

.

Section two: 

The Training Pyramid - http://runrunlive.com/the-training-pyramid

Outro:

Ok my friends – that is it.  Through the miracle of beer and sleep deprivation we have come to the end of episode 3-298! 

I have to tell you, I do this because I love the opportunity to write free-form out into the universe.  It’s my form of art – and like most of us old-timer running podcasters we do it, as Nabokov said ‘for the trash can’ – we do it and we get so much pleasure out of the creative act that we could care less if anyone ends up listening.  

I don’t say that to diminish you, my friends, because every once in a while I’ll get one of those ‘you changed my life!’ emails and it gets me high.  I’ve never made any money off of this or gotten laid but I do have an all-expense paid junket to the NYC marathon from ASICS that I’m pretty happy about.  

I’ll get to see Grace and all my other new BFF’s.  I also interviewed The ASICS coach Andrew Kastor (yes you may recognize the last name – he is indeed Deena’s husband).  We totally geeked out about marathon training and altitude training that’s going to be a great show! 

I also have 3, count ‘em 1,2,3, episodes that were guest inteviews from friends of the show – remember I’m going to refresh the format in the next few shows and have as much user generated content as I can extort from y’all – so if you have a good blog post or someone you think would shine a light on our world – give me a shout – don’t be shy.  

I’ve got a story for you.  I’m in Austin today and it’s Friday.  I was up at 5:00 but it was monsooning rain so I decided to push my run until after my morning client meetings.  I got out onto the road after lunch.  It started out overcast and sprinkly.  Which was good.  But – then the sun came out half way through my run and it was like being in pressure cooker – incredibly hot and humid.  

My heart rate went through the roof and I was soaked with sweat just trying to move.  When I’m out running in strange environs I look for trails, parks and railroad tracks – anything to get some quiet and some trees.  I passed by a park entrance and went in.  

They have been having unseasonably high rainfall over the past couple weeks and in this part of the country it doesn’t soak in – it runs off.  As I’m running through the park some of the path is under a couple inches of flowing water from the run off.  I look down and there’s a fish flopping across the trail in front of me!  That’s a first.  I’ve never had a fish cross a trail in front of me. 

We had our first Groton Road Race meeting tonight and we’re gearing up for another good year.  We’ve got a great team.  Next year will be our 25th anniversary and then I’m stepping aside for a new race director.  It’s been a privilege and I’ve got another couple years to make the event even better for our customers.  This way I’ll be able to spend more time pole dancing, prepping for the zombie apocalypse and comforting the yaks. 

Jeff is still making his way across the country in his miles to end prostate cancer program.  It sucks that my coach is dying from cancer.  It sucks that anyone has to die from cancer.  I reached in the pocket of my suit this week and found a card from my father’s funeral.  Cancer is bad and takes people from us before they need to go.  

I’ve gotten a few more contributions for my Marine Corps prostate cancer fund.  I got one from John Vaughn and he won the Pocatello race bag and a t-shirt.  First person to donate $100 after this podcast drops will get a Grand Rapids bag and a men’s large Grand Rapids – Last chance to BQ tech shirt.  This is an awesome shirt that is a long sleeve tech shirt modeled on the Boston race shirts – Boston Blue and Yellow.  

To take you out here’s a haiku by Toshie Nohara

Inspiration (Haiku)

My mind so muddled

Birds singing merrily

Back to work with smile. 

Cheers, 

I am accepting donations for the race if you want to throw some coin at me but only if you’re sick of losing friends to cancer and you can afford a couple bucks.  The link is on my website and right here in the show notes. 

http://www.m2epc.com/chris-russell.html 

Thank you for listening. 

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

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: epi3298.mp3
Category:Running -- posted at: 12:04pm EDT

The RunRunLive 3.0 Podcast Episode 3-297 – Nutrition Case Study – Rachel Shuck

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3297.mp3]

Link epi3297.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 my friends, hello and welcome once again to episode 3-297 of the RunRunLive Podcast.  Today we speak with my new friend Rachel who was my nutrition coach for the last few weeks to help me get to race weight.  I had the pleasure of spending some time with her this week at the Pocatello Marathon and she’s super nice in person too.  

The whole losing weight thing is simple yet frustrating at the same time.  It’s simple because it is clear what you need to do to be successful. It is maddening because our lifestyles sometimes make those simple things the hardest things to do.  Rachel and I will talk through my case study.  

The skunk in the room I guess how I did at Pocatello.  Not so well, as it turns out.  I knew early that it wasn’t going to be my day.  I executed to my race strategy dead nuts on, but, alas, by mile 15 my legs said ‘no mas’…apparently my legs are Hispanic…and thus began the dispirited 2 hour death march to the finish line.  

Since I’m sure you’re all just super fascinated with this, I’ll put something together for section 2 that gives what insight I can.  

In Section one I’ll talk about being the alpha male, liking yourself and how it’s a primary life skill. 

Going into the race I had two weeks of the most intense taper madness.  I was traveling for most of the two weeks with trips to Atlanta and Indianapolis.  I had the most lucid dreams.  Normally I don’t really have dreams or remember them but these were some fully formed epic dreams.  

This first one started with Buddy and I in the back yard of a house.  It wasn’t my house. It was dark out.  There was a lion after us.  Not an African lion, more like a large, dark mountain lion.  I grabbed Buddy and carried him up this 40 foot ladder up the side of the house – to get away from the lion.  

I set Buddy on the roof, but the stupid dog jumped off and before I could get to him the Lion got him.  I tried to beat the lion to death with the ladder, but it was dark and I was too late to save Buddy.

Interesting, huh?  I woke up very sad that Buddy had been eaten by a lion while I couldn’t save him.  

The next week I had a dream that I had a hooker girlfriend.  Me and my hooker girlfriend were lying in bed in a post-coital repose and I asked her: “How many men have you slept with today?” 

She answered, “Six, but you’re the first paying customer.”  She was cute, in a rough sort of way.  

My point is, where the hell did these fully formed screwy dreams come from? Complete with characters and dialog? 

Crazy. 

After I got back from Idaho I was commiserating on my poor performance with my wife – (in the race, not with the imaginary hooker girlfriend) – and she said “You always don’t do well when you focus too much on an event.  You do much better if you just show up and wing it.” And there may be some truth to that. 

Before I let you hear from Rachel let me say one word…Rice Cooker…I guess that’s two words but you could hyphenate it.  You’ll hear Rachel and I talk about this.  My daughter taught me how to use the rice cooker.  It’s awesome.  It is like a big crock pot.  

You throw in a couple cups of brown rice and a few cups of water, then you put some veggies in the steamer rack, then you close the lid, hit the button and walk away.  It beeps when it’s done.  No waiting for water to boil.  No having to watch the heat or stir.  It just cooks perfect rice and veggies all by itself with no intervention.  

It cooks beans too.  Those dry beans that you can get for $1 a bag in the supermarket. You don’t have to soak them, just throw them into the rice cooker with some water and you get beans for a week.  

One of the keys to my dieting success is brown rice, beans, quinoa and steamed veggies of all sorts – even sweet potatoes.  It’s a marvelously filling dinner and you can stuff yourself on 600 calories. 

Rice cooker. 

On with the Show. 

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

The Secret to Self Esteem - http://runrunlive.com/the-secrets-of-self-esteem

Featured Interview:

Rachel Shuck

Hey Chris,

Thanks for the interview! Not sure I got you the info you were looking for, but if not, we can always do it again lol. 

Here are my links www.rachelshuck.com or www.flygirlsforever.com (it's the same site)

www.facebook/FlyGirlsForever.com

Twitter: Fly Girls Forever  and of course my fitnesspal is also flygirlsforever

Health: Information to help you live a healthier, and in turn, more full life. Offering couching and counseling for nutrition and health. - See more at: http://flygirlsforever.com/#sthash.wSHFOnAN.dpuf

Food: Discover easy, real food recipes to start your day off right with the Learning To Fly One Season at a Time: Summer Breakfast Season Cookbook. Clean eating breakfast recipes for anyone that is looking to get fit and stay there - See more at: http://flygirlsforever.com/#sthash.wSHFOnAN.dpuf

Motivation: Find out how to look and feel good naked in this entertaining and easy to understand book, The "Shucking" Truth: Those Extra Pounds are NOT Your Fault! - See more at: http://flygirlsforever.com/#sthash.wSHFOnAN.dpuf

.

Section two: 

Pocatello 2014 - http://runrunlive.com/pocatello-2014

Outro:

Bah-dum-dum – I’ve got a number of irons in the fire now – so I fully expect to experience a nervous breakdown in the coming weeks – be prepared.  No it’s all good, I’ve got nothing to complain about.  All of my stress and likewise my pleasures and opportunities are a bit self-made so I can turn them on and off if needed.  

I had a three day session in New Jersey this week after getting back from Pocatello.  I do travel a lot.  Sometimes it gets tiring.  I went off my Rachel Diet for a few days this week, but I think I’ve got the basics any time I need to go back to it.  I’ve learned about coconut water and rice cookers and all sorts of other things I wouldn’t have eaten before. 

Coming up, I’m doubling down on the 13th and running the Grand Rapids Last Chance to BQ marathon with Eric Strand.   Then I’ve got a month to train for Marine Corp and the following week NYC with the ASICS Editor’s Challenge team.  I got accepted and apparently they are going to pay for my flights and hotels for 4 days and give me VIP transport – which I can’t believe but I’m going to play along and have fun with it. 

I am collecting for Prostate Cancer research for MCM.  I’m up to $150.  Could use your help.  $10-20 is all it takes.  I have a very modest goal.  I’ll tell you what.  I will give my Pocatello Adidas Race bag to the first person to donate $100 after I drop this podcast.  And anyone who gives me $50 or more can have a lightly used men’s large race T-shirt of their choice.  How’s that?  (I’m not guaranteeing that I can ship outside the US so be warned.  I’ll look into it but if it’s crazy expensive I’m not doing it.)

Onwards and upwards! 

I think I still have some good races in me and I’m willing to keep trying, but I’ve gotten to a point in my life that I’m super happy to be still in the game and every race is a blessing.  I’d just like to race as well as I’ve trained! 

You know from listening to me that I read a lot.  I usually have 5 books going at any point in time.  Last week I finished 4 books.  

One was the evolution of a cromag book from John Joseph that you can only get on kindle.  I’d recommend it. The guy is a living graphic novel. 

Another was Hemmingway’s to have or have not.  I thought I had read through all of Papa’s books but I must’ve missed this one.  It wasn’t particularly interesting or beautiful, but ironically Lauren Bacall who starred in the movie version with Humphrey Bogart dies the same day I finished it.  

I also read a Fredrick Pohl SciFi novel which I already don’t remember anything about.  He died in the last couple years too I think.  Prolific writer but was always a bit too fantasy leaning for me.  This one felt more like a Philip K Dick story, but the writing wasn’t super compelling. 

And I finished a New York Times best seller called “The Game” by Neil Strauss about the international society of Pick up Artists – which may explain the hooker girlfriend dream.  It was about 200 pages too long but fascinating, sad and troubling all at the same time.  I kept seeing parallels to sales techniques and the social dynamics in play with business situations. . 

Finally I finished “Running with the Mind of Meditation” by Sakyong Mipham.  I really didn’t get into the message of this book until he got into the later phases of running and meditation maturity.  But the last couple chapters on the Garuda, Dragon and Windhorse running very much resonated.  Here is an exceprt. 

“In the Windhorse contemplation, we contemplate our basic goodness.  When all the plans, worrying, and speed dissolve, when we are just sitting there feeling a deep sense of space and well-being, we are resting in the indescribable feeling of basic goodness.  It is ‘basic’ in that this is fundamentally who we are.  It is ‘good’ in that we are complete, intact, and good. 

An amazing thing about being human is that we can connect with that long-forgaotten goodness that we have.  It is very powerful to feel that sense of goodness: having confidence and bravery in our innermost being.  … 

After feeling it in ourselves, we begin to see it in everyone and everything.  We can see it in a small child.  We can see it in an old person.  We can see it in a beautiful mountain.  We can feel it when we hug someone.”

And that is what running does for me!

Thank you for listening

Cheers, 

I am accepting donations for the race if you want to throw some coin at me but only if you’re sick of losing friends to cancer and you can afford a couple bucks.  The link is on my website and right here in the show notes. 

http://www.m2epc.com/chris-russell.html 

Thank you for listening. 

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

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: epi3297.mp3
Category:Running -- posted at: 10:25pm EDT

The RunRunLive 3.0 Podcast Episode 3-296 – Prostate Cancer – Coach and a Training Cycle Case Study

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3296.mp3]

Link epi3296.mp3

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

Introductory Comments:

I’m talking to you now not from the dark place but from the crazy place.  The crazy place is the taper and I’ve got full on taper madness with about 8 days to my target race. 

How do you manage taper madness?  You know me.  I’ve run 44 marathons including 15 Bostons.  But whenever I’m shooting for a specific time and I’ve invested this much in the campaign I go bonkers in those last two weeks. 

I wrapped up my campaign with a 24 mile pace run last Sunday and now I’m cutting the mileage way back.  Coach’s theory on tapering and mine are similar.  If you’ve done the training you back off the mileage but keep up the intensity.  

This week I did a 4 X 1 mile on the road for a workout and this morning did a set of 16 50M surges along the White River Trail in Indianapolis.  Saw my pace drop into numbers starting with 5’s which is pretty amazing.  Mostly short hard efforts now.  Rest and tuning.  

Other than that I just try to keep my brain in my head with a daily routine of stretching, light core work, meditation and some race specific affirmations and visualization.  

Following up on my old-man rant about the people at the track…There was a guy in lane one last week wearing those big, over-the-ear headphones like he was planning to wave jets in for landings on an aircraft carrier later.   I also saw a lady walking while working on her iPad.  I don’t know how she kept from walking into the fence.  

And, of course, since I’ve lost so much weight I’m back to horrifying the local populace by working out shirtless in my 1980’s shorty shorts.   My rule for shirtless is you either have to be attractive or over 50.  You can guess which I am. 

How’s my diet going?  Actually very well.  For the most part I’ve stabilized under 180 pounds which is exactly where I want to be and I’m going to focus on staying healthy and fueled for the race.  My clothes are falling off me and I feel like that guy in the big suit from the Talking Heads video.  Still the same body, just 20 pounds less of it since June. 

 

I touched 175 pounds after my 24 miler this past weekend – but that was mostly water.  In this weather I’ll lose 7-8 pounds in a long run even though I’m taking in about a gallon of water.  That’s about 16 pounds of sweat in a marathon.  

Some people are contacting me for advice on weight loss and training.  I have to reiterate that I’m not a nutritionist or a coach.  I don’t want to break anyone – so I can point you to my coaches if you like. 

In section one today we’ll talk about the perils and advantages of being the odd man out.  In section two I’ll toss around the question “Can you qualify for the Boston Marathon?”  

It’s funny because I don’t write posts for link bait.  You know what I mean.  All those “5 simple ways to lose weight” or “How to do XYZ without any effort” – you know those posts.  I write what I happen to be thinking about.  I put up the “Can you qualify for Boston?” post today and it’s getting a bunch of traffic – so much so that I had to go back and fix all the typos! I guess people are interested in that. 

 On with the Show. 

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Odd Man Out - http://runrunlive.com/odd-man-out

Featured Interview:

Coach PRSFit

About PRS FIT

Our Objective: The objective of the staff at PRS FIT is to design and develop affordable fitness and training programs, while providing the coaching and team support to make those programs work for each individual.

 

Our Philosophy: Prs Fit is a community of athletes from all over the world. We are a team. Alone or together, we strive and we conquer. Prs Fit lets you experience what we call Team and social fitness – connecting and motivating each through our one of a kind global team experience.  No matter the weather, the circumstance, day after day, we provide a high quality training experience that produces results.

 

At Prs Fit we provide training, motivation and camaraderie. When you become a part of our Team you quickly see we love what we do.

 

Be Healthy. Train Smart. Have Fun.

 

The PRS FIT Difference :: Personalized Service!!! When you become a PRS FIT team member you get the dedicated services of the entire staff. We are here for you!

 

We place an emphasis on personalized service. The day you join our team or purchase a pre-built training program, we take it to the next level. Our coaching staff gets involved! Our lines of communication are always open and we encourage your questions as you make strides in your training. We encourage you to contact us as often as you need, with any need you may have.

 

With more than twenty years of training, racing and coaching athletes, we have learned there are many different approaches to achieving athletic success.

 

The only consistent variable is each athlete is unique.

 

With that in mind there is not a “one and only” training program out there today that will guarantee success. However, there are basic fundamentals of training. When those fundamentals are followed and combined with an individual’s potential, lifestyle and experience, success is right around the corner.  These fundamentals are easy to follow and will help every team mate achieve the goals they are seeking.

 

We truly believe that by getting to know and understanding our athletes’ lifestyles, we can develop a training program that will help anyone achieve their individual goals and set their personal best.

 

Contact Us: Please email us to learn more or visit our contact page to connect with us both online and offline.

 

Coach Jeff and the entire PRS FIT Coaching Staff.

Section two: 

Can you qualify for Boston?  - http://runrunlive.com/can-you-qualify-for-boston

Outro:

Well – that was fun, wasn’t it?  I’m bugging out with taper madness.  Having trouble sleeping.  Grumpy and snappy.  You know the drill – I just want to get there and race! 

I’m feeling confident but anything can happen.  

So – My big announcement, drum roll, is that Jeff had some people bail on him so I decided to take a number for the Marine Corps Marathon.  I’ve run it before and it’s an awesome race.  Eddie Marathon is going to be down there too.  

I did this mostly because I’m sick of losing friends to cancer.  Maybe it’s my age group but every couple weeks someone else I know is being diagnosed or going under the knife. It’s not fair. 

I can’t do anything about it but I can help raise awareness.  Especially for Prostate cancer because if you catch it early it’s curable.  All you have to do is get tested.  I know a lot of my listeners are guys in my general age group and I’m talking to you – right now – today – make an appointment to go get tested.  Read about the tests, read about the symptoms because I don’t want to lose you. 

I am accepting donations for the race if you want to throw some coin at me but only if you’re sick of losing friends to cancer and you can afford a couple bucks.  The link is on my website and right here in the show notes. 

http://www.m2epc.com/chris-russell.html 

Thank you for listening. 

I got an email last week from the ASICS guys wondering if I wanted to be considered for a comp entry to the NYC Marathon.  They’d kit me out and give me a number and all I’d have to do is wear their stuff and blog about it.  I was like, “Gee, I dunno I’d have to think about….YES!!! Of Course!!! Where do I sign!!!” 

Coming up next week I button-holed Rachel my nutrition coach to chat through a case study on eating healthy.  I also have a few listener created interviews in the can for when we switch to the new format! 

Next time we speak I’ll either be celebrating or making up excuses but either way I’ve had an awesome summer and I’ll have a story to tell. 

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

Outro Bumper

Ahhhhhhhh….Yes…My friends another RunRunLive podcast up in the can. Somewhere in the last couple months we passed the 6 year anniversary I think.  Near as I can figure we started in July of 2007.  And we have consistently delivered an invaluable stream of mediocre running related content to you that whole time.  

I’m refreshing the format of the show at 300 episodes.  I’m going to try to bring in more user generated content and some fresh voices.  I have a number of guest interviews queued up which will give some of our community an opportunity to practice their interview skills but mostly just save me work! 

In the last few shows I’m going to bring coach on to talk through my training cycle and strategy for Pocatello.  I’ve also brow beat Rachel to come on and drop some nutrition smarts on us.  

I’m in the midst of writing up a review on a couple things that were sent to me.  First was the Salomon folks sent me a some shoes, shirt and shorts from their #CityPark campaign.  I didn’t really understand the point of these products at first until I realized that they are in response to the Park Run movement.  

I also got a pair of shoes from ASICS.  I selected a light neutral racer. I did a couple tempo runs in them and they are nice.  

Have you heard the inspirational starfish story?  Would you like to? Well it goes like this…

A man was walking down the beach and thousands of starfish had been washed up on the shore by a storm.  A child was throwing them back in the water.  The man says ‘What are you doing?  You can’t make any difference with these thousands of starfish.” And the Child responds, while throwing a starfish, “I made a difference for that one!” 

Now I have heard this story told by many self-help gurus.  But they never finish the story.  

To continue…it turns out that particular starfish was on the shore because it was sick.  It had the great starfish plague, similar to starfish Ebola, and when it was thrown back it infected the rest of the starfish populations causing a global mass extinction of starfish.  

This in turn caused the ocean ecosystem to collapse.  But, in an ironic twist, great white sharks, due to the extreme evolutionary pressure, rapidly evolved into mutant land dwelling carnivores and proceeded to depopulate the cities. 

So really, the moral of the story is don’t tell me pithy morality tales because I’ll just ruin it for you. 

I’ll see you out there. 

  …

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: epi3296.mp3
Category:Running -- posted at: 4:05pm EDT

My friends.  What follows is a piece I constructed specifically for my friend Eric who is running his third Leadville 100 this week.   But, you are welcome to enjoy it on any of your endurance races or workouts.  I had in mind a modern, endurance sports version of a Pilgrim’s Progress or Dante’s Journey or any other spiritual journey metaphor you like. 

Those spiritual journeys that strip away the dirt and fluff of life and lay bare the soul.  It’s a bit of performance art, an endurance poem or prayer and I hope it makes you think, or, even better, makes you feel. 

Breath deep the gathering Gloom

Is everybody in?  Is everybody in? 

The Ceremony is about to begin

Awake! 

Let me tell you a story. 

A story not about a runner but about a soul.  The core of a transient being that strives and learns and grows and fights is the soul – the spirit, the essence, that thing which is unbreakable and infinite within each of us. 

Picture if you will a small house nestled closely in the jack pines.  A rustic fence runs close by.  The grass is tall and wild, not with neglect, but in keeping with the nature of the place.  There is a sense of warmth and comfort and homey-ness.

This soul awakes in a comfortable, warm bed in a homestead on the edge of the prairie to the shout of bird song and glow of a rising sun.  The bad is warm and well-worn with the wakings of many morns. 

But today after many years of comfort the soul is restless.  The soul sense an emptiness.  Nothing particular, just a ghostly nag of a feeling that tugs at the fabric of the mind like a cat clawing the curtains. 

The kitchen is warm and the coffee soothing. The wooden chairs creak with comfort.  The soul’s gaze crosses the prairie to the great purple mountains.  The one forbidding peak majestic among the rest, rising from the prairie like a great cruel master.  Restlessness and the stirrings of wanderlust climb up the soul’s spine.   

The soul is a searcher.  The searcher could stay here behind the gnarled fence posts of day to day existence but the purple mountains call.   A whispering buzz on the wind like the cooing of a seductress – the mountains song a sirens paean that is stitched into our souls.   

The soul could stay but the searcher cannot.  To stay is to give away that unknown part of life that calls us.  To stay is to give up.  To choose an empty comfort over a fulfilling hardship is for the weak and equivocating – the cold and timid souls.  

The searcher puts on shoes and socks and wraps in skins.  The searcher stuffs some sustenance in a bag and strides forth into the dry grass of the Prairie.  Pausing at the fence the searcher is filled with the joy of adventure.  Not the completion of the adventure, not the embarking of adventure – the searcher is filled up to the brim with the ambition of adventure.  

For in the ambition of adventure is infinite possibility. 

The searcher does not know what is out there. The searcher does not know how the mountain will be climbed.  The searcher does not know how to survive.  The searcher knows only that the kinetic joy of moving forward into the unknown greatly outweighs the pain of sleeping through life.  

Hours into the journey to the mountain the searcher is tired and thirsty.  The feet are hot and the back is sore.  There is doubt.  There are those small voices that nag and promise to forgive all if only we can turn back now.  But the die is cast and there is only one way out. There is only one way through.  That way is forward. Forward into the unknown heights of perilous adventure.  

The searcher stops to slake at a cold clear stream the cuts the prairie mounds. Stooping to splash cold water on a hot neck and head.  The great refreshment of effort and rest well earned.  The great trial not yet beginning, not yet known.  The searcher is filled with joy.  The joy cascades through the body like the cold water running down the neck and back.  

It is the joy of freedom.  The joy of tossing away constraints and assumptions.  The joy of throwing all caution to the wind and swaggering like a fool into a fight with an adversary bigger and meaner than oneself. The joy of passion and the joy of the fight. To give oneself fully; truly fully in a worthy fight. That is to know Joy. 

As the ground begins to rise up to the purple mount the sun p high and hot.  This day will come and go on this quest with this loss of self and the searcher is at peace.  The ground begins to slope steeply into a rough trail filled with loose rock and bounded by dry, prickly chaparral.

Sweat drips from the eyebrows and runs down dusty arms in brown rivulets tracing ancient waterways.  Feet slip and knees grind with hands for purchase in the dust.  The searcher pauses and looks upwards into the purple mist, in the moment unsure.  

And in that moment the seed is found and the searcher becomes the climber.  Serenity falls like a great dark carpet and the climber pulls upward with purpose.  To do this thing, to do this work. From one crumbling foothold to the next with the metronome cadence of labored breath – the climber climbs on.  The honest purity of the work cleanses sin and absolves the climber of all earthly dues and in the moment the climber is alone against the mountain and free. 

Hands on knees, bracing, pushing the mountain into the gravity of the earth, climbing towards the purple summit.  Peacefulness and serenity in the motion.  First one leg, first one foot, followed by the next over and over in peaceful communion with the mountain.  

The simplest thing in the world is to defy gravity and climb.  The climber is in the moment.  The climber does not see or imagine the top of the mountain or the other side the climber simply climbs and in that climbing is truth and beauty and soul. 

The summer sun is now falling into the horizon, slipping like a raw egg into the purple void.  Long shadows lick the trail and sweat chills in the small of the back in memory of the climber’s efforts.  Afternoon insects lift up their voices and afternoon birds shake the heat from their wings. 

The trail hooks upwards behind and ancient outcrop of reddish-brown sandstone heaved up for the bottom of some forgotten sea swarming with trilobites and fairy creatures.  The climber is tiring.  The sweat has wrung the water from the soul.  Humanity is stretched thin as a silk thread and an aching tiredness fills the body and soul and brain.  

Adventure is fine.  Ambitions is great. But the body is a physical thing and has its limits.  The muscles run out of fuel.  The tendons tire and lose their elasticity.  The joints creak from the repetitive impact and strain.  Fluid filled blisters grow in shoes as the feet swell and rub with each labored push.  

In a flash a tired foot fails to raise a tired foot and a tired toe is caught on a wayward root concealed in the mottled sun of the afternoon.  Before conscious mind can engage the ground rushes up.  Knee impacts rock and dirt.  Hands and elbows reach out feebly to save the climber.  

The dust settled around with a rush of adrenaline and clarity.  Red, red blood, rich and wonderful drips from the knee and the elbow like some ancient sacrificial right.  The climber sits in the dirt and collects thoughts and emotions and feelings to weigh and balance the event.  The climber smiles then curses and laughs.  The climber pushes erect to tired legs and spits, wiping the excess grit off. 

The Climber rears back and straightens up in the trail, hand on hips, expelling a great weary sigh of breath to the gods.  But the climber knows that the truth lies, not on the other side of the purple mountain but on the other side of tiredness and exhaustion.  The truth can only be found by striving through the haze of exhaustion, through the veil of the known and into the sweet pain of the unknown.  

The climber let’s out another great tired breath and with that the Striver bends and begins to push through the loose dirt upwards.  Beyond the tiredness of exhaustion is the goal which has ceased to become a thing but has been lost in the simple act of moving forward.  

The Striver grimly and gamely puts one foot in front of the other pushing forward up the trail.  

The striving is cut at times with a weird and senseless euphoria.  At times the cloud of tiredness will break with great rain storms of laughter.  Snippets of half remembered songs from the past will emerge with have broken trebles croaked up as offerings.  The act of striving replaces the point.  The means become the end. 

Stunted trees give way to gnarled bushes and the trail becomes rougher and broken.  The Striver with sweat dried dirt and clotted blood works onward.  Above the tree line the altitude starts the thin the air and life comes in gasping breaths.   At times the trail drops precipitously down into the scrub and rocks waiting for the miscalculated step. 

Beside the trail are the sun-blanched bones of some pack animal long dead.  That animal lost its bet with adventure.  That animal’s contract was collected here on the hot dry slope of the mountain.  The final commitment.  The striver pauses and wonders about final thoughts as that animal gave up the fight. 

The striver has spent all that can be spent and stops to drink warm water from a carried flask.  It soothes but slightly the burned lips and throat and lungs.  Doubt now hangs in the air like a fetid smog.  Sadness comes and the great joy of adventure, the peacefulness of striving is subsumed in a great brown wave of emotional exhaustion.  

Dirty and drawn the Striver fights the tears and mumbles nonsense vitriol into the gravel.  Until sadness and defeat tickle the depths of a third emotion – Anger.  Anger like a great bomb explodes into the body and mind.  The anger of the trail.  Angry at yourself.  Angry at the world.  Angry at this stupid quest and this stupid mountain.  

Anger fills the void where exhaustion has left a hole.  Anger fills the void with a red energy and the Fighter is born.  Cursing the trail, cursing the heavens, cursing the world the fighter drives numb legs and feet into the dirt and pushes an uncooperative shambling body forward. 

The purple peak looms near now.  The purple has grown into black as the evening expands across the barren steeps.  A pale moon hints in the low horizon of the night sky.  Night breezes push unbroken against the landscape chilling the fighter’s core.  

The fighter laughs maniacally and curses the wind.   Clawing with angry tenacity at the storm and slope the fighter feels nothing and rejoices in the numbness of pain and effort.  The dirt and fluff of life is stripped away and inconsequential.  The fighter is left bare at the core punching out against the force of gravity and nature.  

In this battle, victory and failure hang in the balance with each tired swing of the leg, each angry punch of the hand and each stubborn movement.   There is a purity in thought and motions when all humanness is stripped away by effort.  There is a suppleness found in wandering deep past physical boundaries, deep past exhaustion and deep into the pit of trial.  To have a great endeavor hang in the balance and not care, just fight, that is honesty in the human animal.  

In the cold gloom of the evening the summit solidifies in the climber’s field of vision.  It is a surreal march, the last few meters, after these many hours of ricocheting between suffering and joy, between sadness and euphoria, between the wretched sands of defeat and the golden shores of triumph.

At the summit is triumph.  A golden shower of self-affirmation that when all is said and done you have the strength and power to rise about petty things of this existence and do the impossible.  Triumph in the knowledge that we can do anything we set our minds to and cannot be constrained by what is known. 

We are have risen above the common.  We have shirked off the skin of comfort and adventured far from our warm cabins and tender beds.  We are Spartans to our sport and to our world.  What can challenge us? What can beat us?  What are we afraid of?  Nothing.  

The soul is indestructible.  The will transcends the body.  The journey of the spirit transcends the mind.  We are indestructible.  

Indestructible. 

 

 

 

 

Direct download: TheSoul.mp3
Category:Running -- posted at: 3:58pm EDT

The RunRunLive 3.0 Podcast Episode 3-295 – Michael Wardian  – American Distance Runner

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3295.mp3]

Link epi3295.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 summertime comrades.  How is it going?  Perhaps we find you jogging along limply on a sweltering August morn sweating your humanity into the thick sultry air?   Or maybe we find you on a treadmill in the health club horrifying the jaded Yentas with your dynamic rainbows of sweat filled efforts? 

No matter where you are, we are here together once again for episode 3-295 of the RunRunLive Podcast.  And as Buckaroo Bonzai said, “No matter where you go…there you are.”  (Buckaroo Bonzai, by the way is a great campy scifi movie with Peter Heller of the original RoboCop, John Lithgow, Christopher Lloyd, a young Jeff Goldblum and Rasta-Far-I aliens from 1984)

And the plot is…” Dr. Buckaroo Banzai, a physicist, neurosurgeon, test pilot, and rock musician, [has to] save the world by defeating a band of inter-dimensional aliens called Red Lectroids from Planet 10”.  That has me written all over it, right? 

Back on topic – Today we have along chat with Mike Wardian American distance runner who has been having an awesome run lately.  I follow Mike on Facebook and he’s been doing tons of races and always looks super happy.  There’s nothing like being in shape and healthy and being able to just run with passion and joy and you can see it in Mike’s eyes.  

In section one I’ll share a review of a book I read recently about “Challenger Sales” and in Section two I’ll talk about my dieting success over the last few weeks. 

My training has been going very well.  I’m getting all my workouts in and nothing overtly hurts.  This will be a modern miracle because it looks like I’m going to get through this hard training cycle without injuring myself – knock on wood.  

I’m starting to get confident about my chances at Pocatello at the end of the month.  I’ve done my work and controlled all the variables that I can control – so now I just have to hold on to the end, stay health, consolidate my gains and hope the circumstances are fortuitous for battle. 

Either way I’m super proud of this cycle.  I really focused, kept my eye on the goal, executed some very difficult training and stayed healthy.  A worthy effort. 

I had an interesting week working down in Atlanta.  I stayed in one of those extended-stay format hotels so I could buy groceries and cook my own dinners and have access to a fridge.   I also got a rental car so I could get to a track for my workouts.  

If you follow me on Facebook you know that I had to jump the fence at a Middle school on Thursday morning to get my workout in.  A bit of an adventure.  I’ve also been getting a fair number of my hard workouts in on the treadmill which has its pros and cons.  

I’m almost finished reading ‘Evolution of a Cromag” by vegan crazy man John Joeseph.  It’s quite a story and I would recommend picking it up.  It’s only available on Kindle.  It’s hard to believe some of the stuff he’s been through – frankly I was reading it before bed and it was giving me nightmares. Very hard to describe – you’ll have to read it for yourself. 

I’m going to get rid of a ½ dozen or so pairs of shoes this weekend. I’ll give my brother some and ship the rest off to my sister in Indy.  My wife was complaining about not being able to get to the washing machine in the laundry room.  How did I end up with 15 pair of running shoes?  How does that happen? 

Another issue I have in the summer is my running shoes get soaked with sweat in these hard runs and end up stinking like nuclear workout waste. Here’s a tip for you – just throw them in the washing machine.  It doesn’t hurt them.  There’s nothing in a running shoe that’s going to shrink or get bent or broken in the wash.  Just air-dry them and they will be ready to go. 

By the way my sister Jody has been training away this summer to shoot for a qualifier this fall in her second marathon.  

So, my friends, you know what they say, If life give you lemons you can use them to create salon quality highlights in your hair. Add 1/4 cup lemon juice to 3/4 cup water and rinse your hair with the mixture. Then, sit in the sun until your hair dries. To maximize the effect, repeat once daily for up to a week.

On with the Show. 

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Challenger Behavior Set - http://runrunlive.com/6-things-that-non-sales-people-can-learn-from-challenger-sales

Featured Interview:

Michael Wardian

http://mikewardian.com/

Michael Wardian

40 years old, Arlington, VA-United States of America, Father of 2 young boys (Pierce-7 years old & Grant-5 years old)

Sponsors (2014) :

•Hoka One One: http://www.hokaoneone.com/

•UVU Racing: http://www.uvuracing.com

•MarathonGuide.com: www.marathonguide.com

•Vitargo: http://www.vitargo.com

•Succeed: www.succeedscaps.com

•Petzl: www.petzl.com/us

•110% Compression & Ice: http://110playharder.com/

•Sweetgreen: www.sweetgreen.com

•Julbo: www.julbousa.com

•High Cloud: www.highcloud.org

•The Stick: www.thestick.com

•Injinji: www.injinji.com

•Suunto: www.suunto.com/us

•Nathan: www.nathansports.com/gear/performance-gear

•Udo's Oil: www.oilthemachine.com

•Motion Geek: www.motiongeek.com

+++

Current 2014 Results:

•1/9/14-The Dopey Challenge, Walt Disney World, FL-5K-16:18-2nd place

•1/10/14-The Dopey Challenge, Walt Disney World, FL-10K-33:58-2nd place

•1/11/14-The Dopey Challenge, Walt Disney World, FL-1/2 Marathon-21K-1:13:11-5th Place

•1/12/14-The Dopey Challenge, Walt Disney World, FL-Marathon-2:35:23-6th place

•*Overall Winner of the Dopey Challenge for fastest time for all four (4) events

•2/3-8/14-The Coastal Challenge, Costa Rica-143 miles-23:26:23-1st place overall

•2/16/14-The GW Birthday 50K-Alexandria, VA-10K-33:07-5th place

•2/23/14-The Cowtown Marathon 50K-Fort Worth, TX-3:00:21-1st place

•3/02/14-The USATF 50K National Championships-2:59:31-2nd place

•3/15/14-The Tarawera Ultra Marathon-Rotorua, New Zealand-6:28:46-8th place

•3/30/14-The Runners Marathon on Reston, Reston, VA -2:44:44-1st place

•4/9/14-The UVU North Pole Marathon-North Pole-4:07:40-1st place

•4/12/14-The Stroud Foundation 5K, Washington, DC-18:56-1st place

•4/13/14-GW Parkwary 10 Miler, Alexandria, VA-52:36-6th place / 1st Master

•4/21/14-The 118th BAA Boston Marathon, Boston, MA-2:23:32-44th place / 3rd Master

•4/27/14-The Big Sur Marathon, Carmel, CA-2:27:45-1st place / Set Master Course Record

•5/04/14-Wings for Life World Run, Sunrise, FL-1st place overall-35.88 Miles / 1st Master

•5/25/14-The KeyBank Vermont City Marathon, Burlingon, VT-2:27:37-6th place overall / 1st Master

•6/01/14-The 89th Comrades Marathon, Durban, South Africa-6:08:23-36th place overall / 1st USA

•6/08/14-The Ethiopian Marathon-Race 4 Ever, Addis Ababa, Ethiopia-1st place overall

+++

Previous Results:

•December 7, 2013-The North Face Endurance Challenge-San Francisco-7:14:44-16th place

•November 24, 2013-Kinhaven 5k-17:39-1st place

•November 23, 2013-JFK 50 Miler-5:55:37-3rd place

•November 17, 2013-Rock & Roll Las Vegas-2:57:56-10th place

•November 17, 2013-Rock & Roll San Antonio-2:31:19-1st place

•November 10, 2013-Woodrow Wilson Bridge 1/2 marathon-1:10:09-13th place

•October 27, 2013-38th annual Marine Corps Marathon-2:27:05-5th place

•October 22, 2013-The North Face Endurance Challenge, Chile-8:44:18-2nd place

•October 13, 2013-Lower Potomac 10 Miler-56:26-1st place

•October 12, 2013-Freedoms Run Marathon-2:33:14-1st place

•September 28, 2013-Ultra Race of Champions (UROC)-100K-13:22-23rd place

•September 14, 2013-Bays Mountain Trail Race 15 miles-1:38:56-1st place

•September 8, 2013-Parks 1/2 Marathon-1:12:01-15 place

•September 1, 2013-Kauai Marathon-2:37:58-3rd place

•August 18, 2013-Hartwood 10 Miler-54:48-1st place

•August 17, 2013-Gary Brown 5 Miler-26:40-5th place

•August 10, 2013-Health Focus of Southewest Virginia Salem Distance Run 10K-33:29-1st place

•July 27, 2013-SpeedGoat 50K-6:34:33-25th overall

•July 14, 2013-Grant Pierce Indoor Marathon & 50K-1st overall Marathon & 50K (50k World Record): 3:12:13

•July 7, 2013-Ivy 5K-16:25-2nd place overall

•July 6, 2013-Seashore Striders 5K-16:27-1st place overall

•June 29, 2013-The North Face Endurance Challenge Ecuador-50 miler-8:44:18-2nd place overall

•June 22, 2013-The North Face Endurance Challenge Costa Rica-50 miler-6:58:55-1st place overall

•June 16, 2013-The Wipro San Francisco Marathon-2:30:18-3rd place overall

•June 2, 2013-The North Face Endurance Challenge 10K-Washington, DC-36:01-2nd place overall

•June 2, 2013-The North Face Endurance Challenge 5K-Washington, DC-19:02-1st place overall

•June 2, 2013-The North Face Endurance Challenge-Gore-Tex 50 Miler-6:45:36-1st place overall

•May 27, 2013-The Vermont City Marathon-2:30:15-5th place overall

14th place at Empire State Building Run Up

1st place at 2011 Lower Potomac Marathon-set Guinness World Record-Fastest Marathon as Superhero (Spider Man)

3rd place at 2011 Shamrock Marathon

1st place at 2011 National Marathon (5 time winner)

19th place at Two Oceans Marathon (56K)-First USA

11th place at Comrades Marathon (87K)-First USA

3rd place at The North Face Endurance Challenge-50 Miler

1st place at The North Face Endurance Challenge-1/2 Marathon

13th place and Olympic Trails Qualifier (2:17:49)-Grandma's Marathon

3rd Place at Badwater Ultra Marathon

1st Place at Grant and Pierce Indoor Marathon (4 days after Badwater)

1st Place at San Francisco Marathon

1st Place at The North Face Endurance Challenge 50K-Kansas City

1st Place at The North Face Endurance Challenge 1/2 Marathon-Kansas City

2nd Place at the Kauai Marathon

2nd Place and Silver Medalist at 100K World Championships and First ever Team Gold Medal for 100K World Team for USA-The Netherlands

2nd Place at the Ultra Race of Champions (UROC) 100K

3rd place at 2011-ING Miami Marathon

2nd place at 2011-Disney Marathon

1st at 2010 ING Miami Marathon

1st at 2010 Delaware Marathon

1st at 2010 National Marathon-Washington, DC

Bronze Medal at 2009 & 2010 50K World Championships-Gibraltar, Gibraltar

3rd Place at 2010-100K World Championships-Gibraltar, Gibraltar

6th Place at 2009-100K World Championships-Torhout, Belgium

USATF National Champion: 2008, 2009, 2010 USATF 50K National Championships

USATF National Champion: 2008-USATF 50 Mile Trail Championships

USATF National Champion: 2008-USATF 100K

Accolades:

IAU Ultra Runner of the Year 2010

USATF Ultra Runner of the Year-2008 & 2009 & 2010 & 2011

New York Road Runners Ultra Runner of the Year: 2009

Charities:

http://www.crowdrise.com/michaelwardian/member/post

 

 

Section two: 

How I made race weight - http://runrunlive.com/lean-and-mean

Outro:

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

Outro Bumper

Ahhhhhhhh….Yes…My friends another RunRunLive podcast up in the can. Somewhere in the last couple months we passed the 6 year anniversary I think.  Near as I can figure we started in July of 2007.  And we have consistently delivered an invaluable stream of mediocre running related content to you that whole time.  

I’m refreshing the format of the show at 300 episodes.  I’m going to try to bring in more user generated content and some fresh voices.  I have a number of guest interviews queued up which will give some of our community an opportunity to practice their interview skills but mostly just save me work! 

In the last few shows I’m going to bring coach on to talk through my training cycle and strategy for Pocatello.  I’ve also brow beat Rachel to come on and drop some nutrition smarts on us.  

I’m in the midst of writing up a review on a couple things that were sent to me.  First was the Salomon folks sent me a some shoes, shirt and shorts from their #CityPark campaign.  I didn’t really understand the point of these products at first until I realized that they are in response to the Park Run movement.  

I also got a pair of shoes from ASICS.  I selected a light neutral racer. I did a couple tempo runs in them and they are nice.  

Have you heard the inspirational starfish story?  Would you like to? Well it goes like this…

A man was walking down the beach and thousands of starfish had been washed up on the shore by a storm.  A child was throwing them back in the water.  The man says ‘What are you doing?  You can’t make any difference with these thousands of starfish.” And the Child responds, while throwing a starfish, “I made a difference for that one!” 

Now I have heard this story told by many self-help gurus.  But they never finish the story.  

To continue…it turns out that particular starfish was on the shore because it was sick.  It had the great starfish plague, similar to starfish Ebola, and when it was thrown back it infected the rest of the starfish populations causing a global mass extinction of starfish.  

This in turn caused the ocean ecosystem to collapse.  But, in an ironic twist, great white sharks, due to the extreme evolutionary pressure, rapidly evolved into mutant land dwelling carnivores and proceeded to depopulate the cities. 

So really, the moral of the story is don’t tell me pithy morality tales because I’ll just ruin it for you. 

I’ll see you out there. 

  …

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: epi3295.mp3
Category:Running -- posted at: 8:34am EDT

The RunRunLive 3.0 Podcast Episode 3-294 – Jaquie Millet – Late Bloomer Success

 

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3294.mp3]

Link epi3294.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 and welcome to episode 3-294 of the RunRunLive 3.0 Podcast.  We’re here today to continue our convivial conversations around the efficacy and transformational power of endurance sports.  Welcome.  This is Chris, your transient poet laureate here to drop some smahts on yah about training and work and life in general.  

I got some great feedback from my 5 core listeners from last week’s show with the essays on work and the dark place.  Obviously I was in the throes of a hard week when I scribbled those missives.  It pleases me mightily that they helped you or resonated somehow harmoniously within the universe. 

I’m on a plane across the country as I speak to you and I was trying to figure out what I could eat here that wouldn’t blow up my training diet.  Delta has something called “All Natural Cran-Blueberry Crunch” – so I got a bag of that.  I read the nutritional information and it says 172 calories per serving – that’s not too bad.  Servings per container 5! Damn! That’s 860 calories !  

I know in the past I have happily eaten a whole bag of these. I guess it’s not a bad choice if you could just make it into 5 snacks.  110 of those 172 calories are from the fat in the nuts.  Which proves that you shouldn’t read the labels because it will only make you unhappy. 

I’m seeing some life in my training.  I barely survived that last dark week I was in when we last talked.  But I hung in there and it’s starting to suck a little less and my confidence is building.  I’m going to talk about that process in Section Two with “The Big Bounce”.  

In Section One I’m going to give you my take on the classic self help advice of affirmations.  And in today’s featured interview I have a great chat with Jaquie Millet who started running later in life – a couple years ago actually – and just won her age group at Comrades.  She is a super nice person and give some great insight into what’s possible. 

We have to thank Alex, the Assistant Vice Chancellor of Residential Life in the UK Division of the RunRunLive Corporate Enterprises for chatting her up at Boston and making the introduction. 

As I was getting into the dark place in my training a couple weeks ago, I really had to narrow my focus and remove the variables.  I took my long step up run onto the treadmill to avoid the heat and the hills. I took my tough long interval workout down to the track so I could measure the effort without variability. This really helped me get my head wrapped around these hard workouts.  Control the variability so I could focus on the form, the effort and the pace. 

I’ve also started getting serious about my weight.  Traditionally, historically, as I get into these hard weeks of the training cycle my weight adjusts down naturally to race weight.  I Figure it’s ok to go into the first couple build cycles a little chunky because it’s like weight training for the strength building phase.  

This cycle it wasn’t working.  I got through my first hard cycle and didn’t lose a gram.  This is a problem because due to the injuries and the time off and the beer I’ve managed to grow the bottom line up to around 196+ pounds.  This is way too heavy to be doing speed work.  This is beyond heavy and squarely in ‘Jiggly’ territory. 

I don’t stand a chance of running my goal pace if I’m over 185 and I’m only 6-7 weeks out from my goal race – corrective action was required. 

I connected with Rachel, one of my PRSFit teammates who does nutritional counseling.  I asked her to look at my diet and help me, not just slim down, but optimize my nutrition for training.  Obviously if what I’ve been doing isn’t working it’s time for a bit of intervention.  

I started logging all my food in MyFitnessPal again – (and if you care I have no problem friending you and giving you access to my log) She looked at it for the week and said “You eat really clean”.  Of course she wasn’t looking at the previous weeks where I had Chinese food, Mexican Food and an entire pizza as my meal plan 3 days in a row and a 12 pack of wonderfully full-bodied craft ales with potato chips and cheese on top! 

When we get a few weeks into it I’ll write it up for you.  The biggest challenge she has given me is when she said, “Do you really drink 6-8 cups of coffee a day?”  That’s like when you spouse says “Are you really going to put that there?”  Sell your coffee futures – Mad Dog is cutting back.

After a week of clean eating I’m down under 187 pounds and training feels so much easier.  If I can keep up this focused nutrition for the next 5-6 weeks I’ll walk into the target race lean and mean.  No Jiggles.  Like Maverick said, “I feel the need for speed.” 

I’ve got heavy travel over the next few weeks so we’ll see if I can stay away from the 1,000 calorie snack bags and keep it focused while rolling out of bed at the crack of dawn to push that rock up the hill.  At least an eagle isn’t eating my liver while I sleep.  

(Come on, I know you folks are all well read and will get my obtuse Greek mythology references.)  

When life gives you lemons…give ‘em back and get some limes, limes are better and they cure scurvy. 

On with the Show. 

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Affirmations - http://runrunlive.com/new-agey-woo-woo-solutions-for-your-angst

Featured Interview:

Jaquie Millett

 

https://twitter.com/JacquieMillett - Marathon runner with freedom pass - late start! Lots to fit in 2014. Boston & Comrades btb done. Berlin, SVP100k, progress towards 100 club. LFC YNWA! Have fun!a

Section two: 

The Big Bounce - http://runrunlive.com/the-big-bounce-in-your-training-cycle

Outro:

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

Outro Bumper

Alrighty then, pump those brakes and let’s move it to the exit of Episode 3-294.  

To summarize, everything is going pretty well.  I’m busy as heck, especially when you throw in travel and two-hour workouts!  There is much more I want to do.  I have to work on my ability to not do some things so I can wrestle more of the ideas in my head into existence.  

One of the key things about this training cycle is my ankle pain, Achilles pain and general achiness is getting much better.  It’s probably the less inflammatory diet combined with a lot of self massage early in the training cycle.  Isn’t it nice to talk when things are going well? 

I’ll tell you a couple stories since we last talked.  

First are my track stories.  I do my track work down at the local middle school. They recently re-finished the track and it’s beautiful.  I’ve been training on this track for 18 years and I see many of the same people down there who walk in the early evenings.  

I suppose I might be a bit of a strange presence when I’m down there running 1600’s at tempo pace.  I know I probably look like I’m giving birth to a cow as I’m trying to hang on and relax into the effort.  I’m a runner.  I’m at the running track and I’m running.  I think that’s as close to the intended purpose of the track as you can get – but I still have, not issues, per se, but situations. 

I’ve told you before about how the soccer Moms used to yell at me for trying to run in lane 1 while they were setting up their lawn chairs to watch practice.  “Why can’t you run in the other lanes?”  

I guess I could run in the other lanes but then my 1600’s are no longer 1600’s. they are 1650’s or some other mathematical construct that I’m unable and unwilling to fathom as I’m dipping deep into the dark place.  I have enough trouble holding it together to get my butt around the oval without having to swerve around people and do simple geometry.  

Last week I was doing a set of 400’s at faster than 5K pace, so pushing it fairly hard.  Some folks came out to walk.  This one guy insisted on walking in the middle of lane 1.  Why?  I don’t even need all of lane 1. Just give me 12 inches to squeeze by on the inside when you hear me coming, because believe me, you’re going to hear me coming.  

But, no, Mr. Fitness walker-guy would give an inch.  I had to step off the track into the grass to pass him.  I’m thinking to myself, “Great, all this work and I’m going to roll an ankle trying to get around this dude”. 

After a few 400’s in the set I was doing I changed direction to keep my leg muscles balanced in the work.  Now I’m running straight at this guy in lane 1.  I had one of those ‘aha’ moments and just aimed straight for his chest.  It woke him up to see my 190+ pounds of sweaty meat baring down on him and he did flinch and give way a bit, but he never moved over. 

Then one night I was down there and I guy comes in while I’m doing my workout.  He’s got one leg and he’s on crutches.  Guess where he insists on crutching around the track?  Yup, Lane 1. Just inserts himself into my workout and crutches away, glaring at me every time a pass.  I mean, the guys got one leg so I guess he gets the right of way but what is it about me that pisses these people off? 

I’m going to choose to celebrate the fact that I’m down their doing the work, but these are the kind of things that are going through my head as I struggle through the dark place.  

On the lighter side, during one of my 1:30 step-up runs that I chose to do on the treadmill at the gym a lady with a nice bum got on the elliptical machine directly in front of me.  She could have gotten on any of those machines and I’d just like to publicly thank her for choosing the one in front of me.   

Frankly that should be a service that the club offers – and I’m sure the women would it too – attractive athlete inspiration and incentive program – unfortunately I have nothing to trade with in this regard.  

Ce’st la vie,  

As we get closer to episode 300 I’m looking for guest blog posts to read and I’m also going to experiment with other voices doing interviews.  So if you’d like to conduct some interviews either with some of my guests or people you know and you think will be educational and inspirational – let me know – we’ll set it up.  

Have a great week, 

I’ll see you out there. 

  …

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: epi3294.mp3
Category:general -- posted at: 8:39pm EDT

The RunRunLive 3.0 Podcast Episode 3-293 – Boston Marathoner Jill Maguire Trotter

           

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3293.mp3]
Link
epi3293.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 my friends.  We find ourselves once more together to share an episode, episode 3-293 of the RunRunLive Podcast. 

It’s been busy few weeks training-wise since we last talked.  I made the mistake of telling my coach that I wanted to qualify and was willing to do the work.  He reciprocated by hammering me with hard, long workouts that have kicked my running life out of balance in a good way. 

I’m still only running 4 times a week but last week that included an 8 mile tempo run, a 10 mile tempo run and a 20 mile long run.  This week is more of the same.  I’m hanging on by my fingernails but it’s all good.  It’s a great way to narrow your focus. 

I was down the Cape over the 4th of July holiday.  Nothing really eventful but it’s a different climate down there.  Very hot and humid.  I think it is somehow closer to the sun.  It’s all well and good when you’re snoozing on a beach towel but not so much when you’re trying to hammer out a run.

Today we are going to chat with a local marathoner and running friend of mine Jill Maguire Trotter.  I was interested in getting her take on running because she’s one of those people who manages to live her life, train and compete at a high level. 

In section one I’m going to share an essay I wrote about work.  And in Section two I’m going to get you fired up to face the daemons of discomfort.  I didn’t travel this week so I got some good Miracle Morning time to cogitate on these themes.

That first week of getting back into the hard work of training was discouraging.  I’m heavy and my legs are slow. But I know that I can do it.  I believe that all I have to do is battle with the effort and keep bringing my best work and have patience.  I believe it will turn around and the fitness will come and the training effect will kick in. 

I’m beginning to see signs of life.  I’m completing these workouts successfully and it’s encouraging.  It’s tempting to declare victory and just walk away from the hard training at my age and ability level.  I’m never going to be more than average no matter how hard I train.  I’ve got nothing to prove.  But it just feels worthy to be training to exhaustion.  It feels right. 

My garden is coming in nicely.  I’m eating cucumbers and chard and kale.  The hops are budding up.  The berries are ripening and soon I’ll be sharing fresh tomatoes with the squirrels. 

Buddy doesn’t like the squirrels.  He doesn’t like the rabbits either.  For some reason we have a proliferation of rabbits this year.  And they are a brazen lot.  They sit in the yard and mock the dog, smugly devouring my parsley.  I wonder where all the local hawks and eagles and coyotes got off to? 

We are through the nice part of summer up here in New England.  Now we are into the hot and humid, turn on the AC time of year.  The dog hates it.  I can’t take him running.  He’s exhausted by going to a walk.  The mosquitoes and deer flies are out in full force.  It’s a quiet and languid season.  The dog days.

Toss your fresh salads and let’s Get On with the Show!

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 289 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group. 

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”.

On with the show!

Section one:

Work - http://runrunlive.com/work

Featured Interview:

Jill Maguire Trotter

From Level Runner -> A Trotter in Name Only

 

Jill Maguire Trotter has hopped for east coast to west and back east again, getting a little bit faster with each successive leap. Growing up in the Worcester suburb of Millbury, MA, Trotter played youth soccer, softball, and most notably field hockey. She intended to play the latter sport in college (Babson) just like she did in high school (Notre Dame Academy), but those plans never came to fruition. After a brief stint as a sedentary person, Trotter became antsy and joined not the field hockey team but the cross country one. Although she “lacked the mental toughness” (her words) to be competitive, she stuck with it up to and through graduation.

After moving to San Francisco in 1995, she joined the Leukemia Society’s Team in Training and starting ramping up for her first marathon on the trails of Mt. Tam. In June of 1996, she ran 3:33 at the Mayor’s Midnight Sun Marathon in Anchorage, Alaska and qualified for Boston. Of course, this led to a return trip to the east coast in both ‘97 and ‘98 where she ran 3:33 and 3:30, respectively.

Finally, in 1998, after all those trips from the City by the Bay to the City of the Beans, she settled for good (so far, at least) in the Merrimack Valley. She married, started a family, and took a break from marathons but not running.

She gave birth to her first son in 2001, then a daughter in 2003. Having missed the 26.2 distance, she started up again and ran a 3:22 at the 2005 Boston Marathon while unknowingly pregnant with her 3rd child, and a mere 9 months after giving birth to #3, she won the 2006 Baystate Marathon in 3:11. Three children under the age of 5 led to the purchase of a treadmill, and like many a dedicated runner/parent she snuck in her runs while the kids napped.

In 2007, with her children almost out of diapers, Trotter got serious. Encouraged by her Baystate performance, she joined the Greater Lowell Road Runners and recruited Nate Jenkins for coaching duties. Her goal: run sub 3:00. About enlisting Jenkins as coach Trotter says, “I credit Nate for teaching me how to train for the marathon; he instilled in me that it is about hard work and I should have confidence in my marathon goal times since they are based on results that I’ve achieved during workouts.” Her hard work paid off. Trotter ran 3:00 at the Vermont City Marathon in 2008 and then 2:58 at Cal International later that year. In addition to Jenkins, she credits Jim Rhoades with a valuable assist as they did most of her long runs together.

Trotter turned 40 in 2012 and has been one of the best master runners in the region. She considers her best event the marathon, and her competition would likely agree as she placed 1st in the masters division at the USATF-NE GPS Manchester City Marathon. Her time: 3:09. She is inspired by Kara Haas, Trish Bourne, Liane Pancoast, Nancy Corsaro, Cathy Pearce, and Barbara McManus and credits them for contributing to her success. She says, “I find that while I like to be competitive with women from other clubs, I also want them to succeed in their own goals; the New England running community is amazingly supportive.” Beyond running, Trotter aspires to be a good influence on her 3 children. Above all, she wants to teach them that if they work hard they can achieve their goals. I’d say that’s on The Level.

PRs
5k – 18:42 @ Hollis
10k – 39:55 @ Tufts
15k – 61:37 @ Boston Tune-up
Half – 1:28 @ Hyannis
Full – 2:58 @ Cal International

 

Section two:

The Dark Place revisited at middle age - http://runrunlive.com/the-dark-place-at-middle-age

Outro:

That’s all we have for you today.  Hope you’re all fired up to go throw yourself at some tempo workouts.  But, seriously you draw your own line.  Don’t base your self-image on what I say.  If you have never done speed or tempo training then give yourself 3-4 weeks to ease into it with strength training.  Make sure you’re form is right.  Do your stretching and physical therapy before you hit it hard. 

Any weak spot or chink in your armor will turn into a injury when you go to the dark place.  Your ability to figure out what’s a real injury and what’s another bothersome niggle will be needed to stay with it.  When I’m in the throws of one of these hard, big bounce cycles something always hurts. 

There were a couple days last week where I had trouble sleeping due to the exhaustion of my leg muscles.  Pain is a signal but it’s neither good nor bad and you have to be able to figure out what’s real and what’s not.  There’s no black and white. 

If you’re going to drop into crazy big workouts make sure you stretch and warm up well.  Make sure you fuel well before and after.  Make sure you stretch and massage and ice where necessary.  Because all the fitness in the world can’t help you unless you make it to the starting line. 

If you have the discipline to do not only the workouts but also the whole package of things you need to do to stay healthy then the dark place is the shortest path to your goals. 

I successful moved the RunRunLive website over to a new hosting service.  I’m still working out some bugs and I haven’t gotten a chance to back update the episodes and articles that fell into the gap.  I’ll get to it over the next couple weeks.  At some point I’ll revamp the whole site because it is getting a little long in the tooth. 

For the next iteration of the show I’m collecting blog posts from others.  I’m going to read them.  So if you have a post you’d be willing to share with me just send it along.  I’m also going to look for some guest interviewers to add some new voices in as well – if you’re interested in doing an interview for me let’s talk. 

Get ready for RunRunLive 4.0.

Just trying to spread the RunRunLive love.

Cheers,

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”.

And I do have an email list that I shoot the shows out to.  I’ve been writing some extra posts on my website RunRunLive and I may start recording them as a bonus for those of you who are paying attention!

Happy Mother’s Day people. 

Be good to each other – party on.

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

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: epi3293.mp3
Category:Running -- posted at: 10:57pm EDT

The RunRunLive 3.0 Podcast Episode 3-292 – Amy Chavez and the Marathon Monks Myth

 

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3292.mp3]

Link epi3292.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 my friends, for the first time in a long time I feel like a runner again.  I feel like I’m training correctly and gaining fitness.  Since the last time we talked I’ve brought my running up to around 30 miles a week.  Coach started me out doing two mid-week runs, an easy speedwork session on Saturday and a longish run on Sunday, with core and a bike ride on the other days to build my base. 

The midweek runs are 1:15 zone 2 – which roughly translates to 8ish miles.  

The beginner speedwork sessions aren’t really speedwork in the sense that I’m used to historically but more like a preliminary warm up to get ready for some harder stuff to come.  It’s a good workout that I have put my own spin on and I’ll give you my rendition of it in today’s section two.  

I got Buddy out into the trails with me Tuesday morning for an easy run.  He handled it just fine.  It’s the best time of year to trail run in New England because it’s still cool in the mornings and the deer flies aren’t out yet.  The mosquitoes are as thick as smoke but only bother you if you stand still too long.  

I’ve been using the new Garmin 310XT I bought.  It’s basically a next generation of the Garmin 305 I had before.  In fact, I’m using the old 305 heart rate strap.  It seems to work but I think I need to replace the strap because it’s giving me some odd heart rate data.  

The 310 is a solid device.  I haven’t delved into all the features yet but it seems a bit less clunky than the 305 interface.  It picks up satellites much faster, especially when I move a few hundred miles sideways between my runs.  It has up to 4 data display screen for each sport which I like.  The screens are for the most part readable. 

The interface is called an ANT Stick which is a USB stick about the size of your thumbnail.  I know I’m going to lose this tiny thing.  Maybe I should tether it to a cricket bat or something like they do for the restroom keys at gas stations?  

The interface works well enough.  As soon as you walk within 3 meters of your computer it senses a new workout, uploads it to Garmin connect and resets the watch.  You’re ready for your next workout.  The battery life is stated to be over 10 hours, but I don’t have any plans to workout for over 10 hours any time in the near future.  I did wear the old 305 for a 50 miler and it just made it to 10 hours.  

Somehow I managed to turn off the interface or it turned itself off this week and I had to spend some time diagnosing why my workouts wouldn’t upload.  Somehow the pairing got switched off about 3 menus deep into the setup and I really can’t see how I did that by accident? 

It’s a good device and does what I need it to do.  There is no client software on your computer anymore.  It is all run through the cloud on the Garmin Connect website.  Which of course you have to register for and is a bit proprietary.  You can view your heart rate, distance, time, pace etc on all your workouts there and export them to other logs, etc.  

It’s also much easier to build workouts with the online interface.  At first I found the interface mystifying.  Let’s say you want to build a workout with a 10 minute warm up in zone 2, 7X800 at marathon pace, and a 10 minute cool down.  That sounds pretty straight forward but I had to resort to a youtube video to figure out how to drag and drop the repeats, etc on the Garmin connect site.  Then you export the workouts to the watch.  

When you’re ready to go you hit the ‘Do workout’ menu selection on the watch and it prompts you through your work out.  It has different chimes for when you are over target pace, on pace or under pace and the same for Heart rate.  Which is super helpful for doing interval work.  

Holy cow, I was just going to mention in passing that I have a new watch and then it turned into a review.  

Well today we speak with our old friend from Japan Amy Chavez who makes a habit out of running medieval Japanese pilgrimage routes.  You remember her book on running the Shikoku pilgrimage?  Good read – I quite enjoyed it.  

We talk about the iconic Marathon Monks of Mt. Heie and how there may be some misconceptions in our mythology. 

In section one I’m going to talk about a flow states and in section two I’m going to walk you through a beginner speed and strength work out.  

On with the Show!

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 289 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Flow States - http://runrunlive.com/flow-states

Featured Interview:

Amy Chavez

I started researching the Marathon Monks of Mt. Hiei in 2011 for my own book " 

"Running the Shikoku Pilgrimage: 900 Miles to Enlightenment" about my 900 mile run on one of Japan's ancient walking routes (see RunRun Live Episode 239). I wanted to know if any other people had run the Shikoku Pilgrimage or any other pilgrimages in Japan. At that time I came across a book by John Stevens called The Marathon Monks of Mt. Hiei" where he suggests the monks are better than Olympic athletes because of the rigorous mental and physical feats they accomplish, among them running 30 to 40 km every day for 100 days in a row. They continue this for seven years, running up to 60 to 84 km a day in some years. I had heard of this book before and found out it had a bit of a cult following in the 90's among runners. 

So I decided to include this in my book to give credit to the marathon monks and to show that I was not the first person to run pilgrimages. I even contacted the author of the Marathon Monks book, and asked him to check the parts of my manuscript that dealt with the monks' running. He said everything was right and only made a suggestion about the wording of one of the sentences. 

After my book was published, (luckily, I had only a few lines about the monks in it) I started doubting some of the things in John Stevens's book. So many things just didn't seem right about these "Running Buddhas" as the author called them. How could they run in robes, wearing (or carrying) a large oblong hat, and carrying a lantern? for example. And why would they run the course when they clearly didn't need to (there was no expectation to run it, nor any time constraints)? Contrast that to the Tarahumara in Mexico, who needed to cover long distances just to get into town, and thus running provided a practical mode of transporting themselves that was faster than walking. But for these Tendai monks, there was no obvious reason or justification for wanting more blisters or wear and tear on their joints than necessary. As a matter of fact, finishing the daily route too quickly was frowned upon. 

I also talked to the Tendai monks on Mt. Hiei myself, and watched documentaries interviewing the marathon monks in Japanese. Nothing really added up to what Stevens had said in his book when it came the running parts. 

In the following 2-part series published in RocketNews24, I bust the myth of the marathon monks. 

Marathon Monks of Mt. Hiei: Better than Olympic Athletes? Part I

busts the myth that they run and explains what the Tendai Buddhist monks are all about.

In Marthon Monks of Mt. Hiei: Better than Olympic Athletes? Part II, I run the monks' 30 km course myself and reveal its secrets. 

You can also read the articles on RocketNews24's site, like them on Facebook and/or follow them on Twitter. 

Amy Chavez lives and runs in Japan and is a writer for the Japan Times, Huffington Post and RocketNews24. Follow her on Facebook and Twitter. 

Section two: 

An Entry Level Speed Workout - http://runrunlive.com/an-entry-level-speed-workout

Outro:

It’s been a busy few weeks for me.  I’ve always got a lot going on but with ramping up my training and work travel I’m feeling a bit old and used up! 

I’ll tell you a couple stories from the last couple weeks.  

With work travel I’m usually starting my day by meeting someone at 7:00 or 7:30 for breakfast.  This means my miracle morning mostly consists of rolling into my shoes at 5:00 AM and getting out the hotel door before I have a chance to come to full consciousness and realize how little sense it makes.  

It sucks to get up early and workout on jetlagged legs, little sleep and no nutrition but if you don’t do it in the morning it won’t get done.  It gives you one thing that, even if the rest of the day goes poorly, you got that one thing done.  

I was working in last week in New Jersey - this was the nice part of New Jersey- in Basking Ridge. I got up and into my shoes for a 1:20 run and just headed down the road.  After a mile or so I ran by the entrance to a park.  The sign said “Pleasant Valley”. I went in the park figuring it would just be one of the postage stamp sized urban parks but at least I’d get a ¼ respite from the highway.   

I made my way through the parking area and tennis courts and a pond and came upon the one thing that brightens every road-warrior-runner’s heart and soul – functioning, unlocked park toilets!  After this I was able to lighten the load, so to speak, and continued exploring.  

As I continued a clockwise loop of the pleasant valley I noticed a trail entrance.  Of course I turned into the trail.  That’s a life lesson for you.  Always take the trail.  What’s the worst that can happen? You have to turn around and come back.  

The trail turned out to be a well groomed 8 foot wide bark mulched beauty of a trail.  I continued to follow it up the side of the valley.  The day was going to be warm and humid but at 5 in the morning the valley was indeed pleasant with a slight mist in the air and the sun not yet over the horizon.  The braod mulch trail was overarched with a cathedral of trees.  More like a dark gree misty tunnel than a trail.

As I continued wend my way up the trail  saw a silent figure standing in the middle of the trail ahead.  Some sort of four-legged friend that I could just make out standing in the middle of the trail facing my approach.  As I got closer it resolved into a fawn; a little Bambi, ears twitching, curiously watching this old bear struggle up the trail with NJ story.  I got within 25 feet before Bambi scampered into the underbrush. 

The trail came out on playing fields and I saw worn track in the grass around them so I followed it and entered another trail on the other side. It turned out to be about a mile and a half of groomed trail the cricled the park. I ran the trail loop twice.  I saw bright red cardinals and flushed a great blue heron from the pond and mildly alarmed several rabbits for good measure. 

I ran back to the hotel to finish up my run, but had managed to trade 3 miles of New Jersey highway for a respite in the middle of my run in the pleasant valley.  Why? Because I was curios and took the unknown path. 

This past week Coach threw some real training at me and I had a 7 X 800 at race pace to do on Thursday morning.  I was staying down in Buckhead.  If any of you know Buckhead you know there is not a flat piece of ground to be found anywhere to do a tempo workout on.  

After rolling into my shoes at 5:00 AM and getting out the doors I went in search of somewhere to get some 800 meter repeats in.  I first made my way to the local little league fields in Franky Allen Park but these were carved into the side of the hill and not really conducive for intervals. 

Then I had a brain storm.  I ran back over to the Lennox Mall and climbed to the roof of the parking garage!  I did my final 4 repeats on the roof of the garage.  It turned out to be about a 1/6th of a mile loop.  

I did manage to consolidate my websites all onto one hosting provider.  You may notice some things broken or missing from RunRunLive but I’ll work through it as I have time.  I’m blessed with lots of ambition but seldom the time or focus to actually do anything about it! 

Interesting interview with Amy today.  The marathon monks, it turns out, are a myth.  But they are such a great myth we want to believe it.  We want to believe it because it supports our worldview as runners.  These guys are proof positive that running is a vehicle to transcend. 

But they aren’t.  It’s all a myth.  Since it’s such a good myth and we want it to be true we resist the facts when they come to light.  We believe what we want to believe especially if it supports our world view.  That’s how religions get started.  That’s how people start codifying myth into dogma and soon we’re shooting RPG’s at each other.  

Not me man.  It’s summer time and the livin is easy.  The cat fish are jumpin and the tomatoes are high. 

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

And I do have an email list that I shoot the shows out to.  I’ve been writing some extra posts on my website RunRunLive and I may start recording them as a bonus for those of you who are paying attention! 

Happy Mother’s Day people.  

Be good to each other – party on. 

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

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: epi3292.mp3
Category:Running -- posted at: 2:32pm EDT

The RunRunLive 3.0 Podcast Episode 3-291 – Life Events with David Hollingsworth

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3291.mp3]

Link epi3291.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.  I think I’m supposed to say ‘welcome to the RunRunLive Podcast” or something like that.  Really – It’s like we’ve been married for 30 years, right?  I can’t even bother to introduce myself anymore?  Where are my manners?  Ah well...

I think it might because writing these intro and outro pieces are actually the final step in my creation process.  I write the other bits when I’m fresh.  I usually leave these last bits for just before my deadline when I’m brain dead – or more brain dead than usual.   

I’m still experimenting with the miracle morning and I get this killer energy loss around 3:00 in the afternoon.  I’m going to go try running instead of trying to work through it.  It seems like a bit of an artificial tradeoff – a zero sum game if you will – trading a couple hours of super clear productivity in the morning for a walking dead fugue state in the afternoon.  

I just feel like taking a nap! 

Took Buddy to the groomers this week and got him his summer cut.  He looks like a puppy.  They made me sign an ‘elderly dog’ waiver because he’s 11.  They said he was ok with everything until they tried to blow-dry his face.  He didn’t like that at all.  Understandable.  

Since we last talked I have started running!  I’m up to 3 times a week and it’s a bit grueling.  I was out Tuesday, at lunch and it was a bit hot.  I was trying to keep it in zone 2 but my heart rate monitor just wouldn’t stay down no matter how slow I went.  But I could talk in full sentences…and wasn’t breathing hard.  

Picture me barely moving down the sidewalk, looking at my watch and shaking my head, repeating “the quick red fox jumped over the lazy brown dog”.  It was either a monitor malfunction or a quadruple bypass event.  I just stopped looking at it and ran easy.  

Then I thought about it.  I’m running along worrying about my heart rate and it occurred to me that I’m just an idiot.  And I broke into a big smile because I was out running on a beautiful spring day.  That’s our theme today.  Stop worrying about the race you have in 3 months and the race you had 3 months ago and just enjoy the fact that you are here and can do what you love to do. 

In other news -  last week I learned how to play Sidoku! So there you go.  Old dogs can learn new tricks.  And I’ve gotten part way through the Rubiks cube.  Gotta keep your mind active with different things.  It turns out the Cube is just repeatable algorithms.  Some kid in Australia can solve it in 5 seconds. 

Since my Plantar Fasciitis has resolved itself I‘ve switched to wearing barefoot shoes most of the time to strengthen my feet.  Don’t get me wrong – I’m not running in barefoot shoes, I’m just walking around in them.  I have a pair of vivobarefoot dress shoes that are super light and comfy that I wear on the road now and an old pair of Altra Lone Trails that I can wear around the yard.  

I think it helps with foot strength and balance and making you mindful of your foot plant.  You just have to be careful not to come down too hard on anything because they don’t have much protection and you can bruise your foot – especially the heel.  Every little bit helps!

I’m harvesting lettuces already from my garden!  There you go.  $200 bucks worth of plants and seeds, a few thousand dollars worth of my time and I get $1.29 worth of lettuce!  It coming on great and with any luck and another few thousand dollars worth of my time I might harvest $10 -$20 worth of fresh produce by the end of the summer.  

My berries are all coming back strong from last year, I’m going to get big crop of blueberries and red raspberries.  The strawberries didn’t come back.  That seems to be the way they are.  You get 2 good years and then they don’t come back.  

I’ve planted beans, corn, kale, tomatoes, chard and peppers.  We’ll see what grows.  If I shift my base of operations down to the Cape I’ll have to find someone to water and weed for me. 

I also was quite proud of myself this past weekend because I replaced a shower valve without causing a major plumbing disaster in the house.  What did we do before YouTube? 

That’s it people.  I’m ramping up my running and looking forward to some high-quality suffering this summer. 

In today’s show we have a chat with David Hollingsworth who talks about a life event that changed him and how that impacted his endurance sports and life outlook.  In part one I’m going to talk about living an action centric life and in section two I’m going to give you some tips on how to maintain your sanity when you’re on the comeback trail! 

On with the Show!

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 289 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

The Action Habit - http://www.runrunlive.com/why-action-is-the-most-important-habit

Featured Interview:

David Hollingsworth

www.holliworks.com 

"I'm a full-time dad, technology executive, speaker and part-time athlete, constantly trying to challenge myself to grow and improve. 

 

I'm a spinal injury survivor, having recovered from a severe accident in 2004. I had to learn to stand and walk all over again. Since then, I've moved from a wheelchair to walking, running, cycling and swimming. I've ran a half-marathon, completed a triathlon and one of the toughest bike rides in the country. 

 

I write and speak about overcoming obstacles and getting past fear to the fun on the other side." 

 

Hope this is what you need...let me know if you need anything else.. 

 

Thanks! 

 

David 

www.holliworks.com

Section two: 

Coming Back - http://www.runrunlive.com/coming-back

Outro:

Had a great run with Buddy in the woods last night.  I ignored my heart rate monitor and just ran easy.  The legs were sore from a leg workout on Wednesday, but it was a real joy to be out on the trails with my dog.  7 miles was a bit long for Buddy and he’s getting up a little slowly today.  He’ll sleep it off today.  He’s up in my bed right now, recovering.   

It was 66 degrees and misty – perfect trail running weather. 

If you were one of the 361 people on my mailing list you got the a link to the meditation piece I did last show.  I edited it stand alone with some zen music from podsafe.  You can also find the post on my website RunRunLive.   

If you have issues with the website just keep trying.  I’m trying to move my site over to a different hosting provider and it’s taking forever.  After 5 years we’ve accumulated a lot of stuff.  Once I get it up and running I’m going to revamp it.  It’s time.  

Since we are closing in on 300 podcasts I’ve been thinking about a new theme and a new format.  If you were one of the 93 members on the RunRunLive Facebook group you’d know I’ve been batting around some ideas and looking for feedback. 

Our current theme is the transformational power of endurance sports.  I think the next theme will be ‘Service through endurance sports – to change the world’.  I would interview people who are making an impact in our community.  I would work the questions towards “How can we, through our own running and training change the world?”  And I’m not just talking about charity running – I’m talking about setting an example and building a sphere of influence.  What do you think? 

For the other two segments I’m considering some combination of 1) reading other people’s impactful blog posts, 2) some more comedic pieces, 3) a Q&A session with a guest host. 

Let me know your thoughts.  Oh yeah…My core followers – you know, those folks on the email list and Facebook group – they want the punk rock back.  I know, right?  

<Punk rock clip> Come on! Doesn’t that lift your spirits? Heh, heh… Come on! I kinda remember the 70’s 

Sorry – back to running.  Yup I’m up to 7 miles or so 3X a week and climbing. I’m sore but structurally sound.  Mark Robert Sands – you remember Mark from the 366 project interview - he had the same perroneal tendonitis in his ankle that I have and he sent me a video on how to work the trigger points to keep it at bay – it seems to be working.  

I haven’t actually signed up for any races yet, but I’m looking for something to take a late summer swing at a qualifier – I might go back to Pocatello – A bunch of people I know are going there this year.  

I’m also in the midst of investigating a Rim-to-Rim-to-Rim run.  It’s on my bucket list.  The way I would do it is run across on the first day, stay at the lodge, and then run back the next day.  Anyone interested?  It would be in late April/Early May of 2015.  It’s about a marathon distance each way, with drastic weather changes and about 4500 feet of loss and gain.  I hear the scenery is beautiful. 

Life is good.  

That’s one of the secrets.  Being able to live in the present and celebrate it.  

Part of it is simply having a positive outlook and looking for the abundance instead of complaining and looking for the scarcity.  

Part of it is being ok with the fact that there are things that you cannot change, things that are out of your control.  You pour your energy and spirit into those things that you can influence and you make a decision to accept and not worry about those thinks you can’t.  

Part of it is being aware and awake in the present.  Why continue to suffer about events in the past?  You can’t change them.  Why let yourself be worried about events in the future?  They are in the future and you’re mortgaging today in the process.  Take the time to smile and enjoy the hard work that is life. 

You only have one today. Celebrate it. 

Cheers, 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

And I do have an email list that I shoot the shows out to.  I’ve been writing some extra posts on my website RunRunLive and I may start recording them as a bonus for those of you who are paying attention! 

Happy Mother’s Day people.  

Be good to each other – party on. 

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

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: epi3291.mp3
Category:Running -- posted at: 7:08pm EDT

The RunRunLive 3.0 Podcast Episode 3-290 – Ken Lubin and the Executive Athlete

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3290.mp3]
Link
epi3290.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 my friends – How are we doing? Enjoying your spring?  I certainly am enjoying mine. 

I got my garden in this weekend.  It’s always a good time to turn over the black soil and get the little plants plugged in.  Remember we talked about deer ticks last time. Well I picked up a couple more before my trip to Phoenix a couple weeks ago.  The nurse keeps giving the same answer: watch for symptoms.

The problem is that all these parasitic diseases have the same symptoms, right?  Fatigue and achiness?  I can’t actually recall a time when I WASN’T fatigued and achy. 

I’m coming towards the end of my month off.  I saw my Ortho, Dr. Hester, and we had a kinda funny conversation.  He said, “What happened to the plantar fasciitis?”, and I was like “Nah, I fixed that now it’s something else…”

He says I have Peroneal Tendonitis.  Not Perennial tendonitis, which comes once a year, or periodontal tendonitis, which gives you a sore jaw, or prefrontal tendonitis which gives you a headache… No Peroneal Tendonitis which runs up the outside of your leg and attaches to you ankle. 

Nothing serious.  Just need a little rest and ice and anti-inflammatory.

I’ve been working on biking and stretching and core.  Bit of a vacation for me.  I’m looking forward to getting back into some good hearty training this summer – something I can sink my teeth into.  Maybe even spend a little time in the dark place J

I was down in Phoenix for the week and it was pretty much all out with breakfast starting at 7:00 AM and dinner till 9:00.  Not a bunch of room for training or practicing my miracle morning routine. 

Today we have a chat with Ken Lubin who manages a group on LinkedIn called “Executive Athletes” that has 15,000 members and lots of interesting interaction to see if we can learn something about the role of the amateur athlete in today’s company culture.

Now, I don’t have a linkedIn group for RunRunLive, but I do have a facebook group and you should go join and say hi.  Or join my email list so I know where to find you when the authorities question me.

In section one I’m going to give you some tips on how to act in small talk situations and in section two I’m trying an experiment in combining running with guided meditation.  You should really listen to that bit while you’re out on a long run. 

It’s interesting because the universe has been pointing out meditation to me recently.  As part of my miracle morning routine the first thing I do is 5ish minutes of guided breathing meditation.  I don’t know what it is doing but that simple 5 minutes kicks my ass and changes my frame and puts me into a flow state for a couple hours.  It’s really amazing. 

Then a bunch of the podcasts that I have been listening to all seem to be talking about meditation.  From Rich Roll to Tim Ferris – it just seems to be coming up all the time into my radar field.  Then last week ZenRunner put out an instructional podcast on meditation. 

I figured I’d stop fighting the universe and see if I could create a running meditation for you to use.  Tell me how it works out.  Let me know if I hit the mark or missed. 

I love this time of year.  I have so much energy and everything seems to have so much potential. 

Now all we need to do is take some action!

On with the show!

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 289 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group. 

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”.

On with the show!

Section one:

Mastering Small talk - http://www.runrunlive.com/small-talk-basics

Featured Interview:

Ken Lubin – Executive Athletes

Chris,

Good Morning and once again, thanks for taking the time to chat

The links are

www.executiveathletes.com

https://www.facebook.com/executiveathletes

http://zrgpartners.com/our-team/ken-lubin/

Please let me know if you need anything else.

Cheers

Ken

Section two:

Running Meditation - http://www.runrunlive.com/running-meditation

Outro:

Did a great interval workout on Fuji-san on the Rail trail Memorial Day weekend.  I took the speedplay peddles off and put some old flat, teethy metal platform peddles on because the clip-ins tweaked my ankle when I pulled up on them. 

Picture me puffing away on the rail trail spinning as hard as I can.  A blur of rusted true-temper terrifying the walkers and children.  I’ve been putting on weight so I’ve got a nice, great belly swinging away under my bike shirt bumping into my knees on the upstroke. 

And somehow my iPhone decided to shuffle into 100% live Grateful Dead music and it seems strangely fitting in this weird alternate universe of non-running exercise among the frightened populace.

Buddy is doing fine.  I had to get up in the middle of the night last night.  There were thunderstorms and he wanted to be let into the basement.  I guess he feels safer down there.  He’s still got all his faculties and he’s the sweetest old man. 

I think his serious running days are over but we still enjoy the brief odd trot in the woods together.  He’s been a devoted friend to me.  This morning as I was up early in my home office in a meditative state he sneaks up behind me a lets out one sharp bark to get my attention and it just about causes my head to explode. 

Crazy old dog. 

Towards the end of our conversation you heard Ken and I talk about not letting yourself get too comfortable.  Life is supposed to be full of ups and downs and if you’re not having them then you’re not living. 

Go out and do something that scares you.  Expect to succeed but be ok with failing because that’s how we grow.  We are never too young and we’re never too old to learn some new tricks.

I expect to see you in the facebook group.  It helps me test out some half baked thoughts and stuff.  I’ve been posting some of the thoughts that boil up out of my morning sessions and some of them are fairly interesting. 

Cheers,

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”.

And I do have an email list that I shoot the shows out to.  I’ve been writing some extra posts on my website RunRunLive and I may start recording them as a bonus for those of you who are paying attention!

Happy Mother’s Day people. 

Be good to each other – party on.

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

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: epi2390.mp3
Category:Running -- posted at: 4:45pm EDT

The RunRunLive 3.0 Podcast Episode 3-289 – Ann Brennan and the Challenges of Depression

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3289.mp3]

Link epi3289.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 – And welcome to the RunRunLive Podcast.  It sure was nice to not have to do anything over the last couple weekends.  No long runs and no races.  I’ve been running around as much as ever, but I feel like the pressure is off.   

That’s not quite true – I actually hosted an episode of the Runner’s Rountable Podcast last week from my hotel in Atlanta where we had a group of Boston Runners tell their Boston 2014 stories.  I wasn’t sure how it would go, because some people aren’t good stories tellers, but OMG these folks told some emotionally impactful, wonderful stories.  

If you ran Boston, or just want a glimpse of what this year’s race meant to people you should go download that  - it’s the runner’s roundtable on itunes.  It’s actually hard to find by Googling Runner’s Roundtable because you get a bunch of furniture ads!

Runners Round Table

There is a brief window in April in New England where spring is in the air but has not yet enforced its will.  It is like a great inhaling of breath that will blow in the warmth and chaos of summer.  During this interregnum the trees haven’t leafed out but the flowering shrubs explode.  Crab apples, forsythia, and cherry trees bursting forth with sweet flowers in the cool mornings.  

The tulips, and asphodels and grapey things push up through the hard clay and announce the incoming season.  The suburbs are a-bustle with men fertilizing lawns and spreading  pungent mulch.  For it is in this window that man has the advantage over chaos.  Before the wild grapes snare your perennials or the wild roses enmesh you daylilies.  It is your two-week chance to tear the weeds and beat back the burgeoning wild and establish, once again, domestic order on the verdant chaos. 

Yeah – I did some yard work. 

In the process I picked up some ticks.  Or the dog brings them in.  Most of the time I’ll strip off my work clothes, throw them in the washer and take a shower to make sure I get all the critters off me.  But sometimes they get by my defensive vigilance.  I had a deer tick in the back of my thigh last week when I woke up Sunday.  It was dead, so it probably came off the dog. 

I posted a picture of the bite on Facebook and I wanted to thank you all for freaking out about Lyme disease, like I need more things to be stressed out about.  And, before you start to lecture me again, I know all about Lyme.  It has impacted my family and friends and I’m all too aware of the debilitating long term effects.  

I recommend the same strategy I used when I worked in Mexico and India:  chase everything with four strong drinks and the parasites can never take hold.  Besides, you know I’m indestructible.  Bacterium can’t take me out. 

It’s just something we have to live with up here, but I would recommend if you aren’t familiar with deer ticks and Lyme disease you should do a little research.  It can change your life and not in a good way if you miss it.  I think I’m ok – I’ll let you know if I die.  It will make a great story.  I might even get into Runner’s World. 

I didn’t travel for a couple weeks and as nice as that was it also meant I managed to stay in place long enough to get allergies.  I was full of phlegm for a week.  It didn’t really bother me I just went through all the Kleenex in the house and ended up carrying a roll of toilet paper around with me. 

I failed miserably in my miracle morning habit last week traveling in Atlanta.  I was up late reading and couldn’t get into the 5 AM habit with the travel.  We’ll see if I can turn it around this week.  

I got an email from Kevin from the extra mile/extra Galloway podcast wondering what to do about that mid afternoon sleepiness that happens when you get up early.  It’s interesting because by getting up a couple hours earlier you are affecting the rhythm of the whole day.  

What Hal says to do is to manage your energy throughout the day with your nutrition.  Have a bunch of small, clean meals-  like super smoothies and raw fruits and veggies – and spread them out across your day to maintain your energy level.  

This gets me when I’m traveling because you have large expanses of time where you’re fasting broken by large quantities of not-so-great nutrition.  If you eat a big lunch for example it sucks energy out of your system to digest it in the afternoon.  The relationship between eating and energy level is something to be mindful of. 

With the sun coming out I finally got to ride my old road bike Fuji-san.  It was a blast but shortly after my ride I realized that being clipped into the peddles hurts my ankle – so that was a bit of a setback.  The stationary bikes in the gym are ok because I’m not clipped in, but pulling up aggressively on the speed-plays on Fuji-san tweaks it and makes it angry.  

I’m going to go visit my orthopedic surgeon next week and see what he thinks it is.  I know I’m an active guy but 6 months is a long time for something to hurt.  

Today we have an important conversation with my old friend and collaborator Ann Brennan who had a hard year.  We talk about dealing with stress and depression and doing the things you have to do to stay mentally healthy and keep your loved ones safe. 

In section one I’m going to talk about another tool from business that you can perhaps put to good personal use and in section two I’ll talk about how to create and manage a recovery phase in your training. 

It’s been a long year.  In the pre-industrial era this time of year was known as ‘the starving time’ because the new crops weren’t in yet and you had eaten through last year’s supplies.  But you know what they say, If life give you lemons, use the acidic juice to reveal hidden codes on the back of revolutionary war documents.  It’s true.  I saw it in a movie.  

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 289 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Mapping an organization for fun and profit - http://www.runrunlive.com/mapping-an-organization-for-fun-and-profit

Featured Interview:

Ann Brennan

http://www.annsrunningcommentary.com/

In the summer of 2005 I ran a race with my nine-year-old daughter, Meg. It was to become a pivotal moment in my life. Because I was so in awe of her first real race performance, I decided to write it all down. I did not want to ever forget a single detail.

A couple of days later I shared what I had written with my husband who was shocked. Maybe a little too shocked.

“You can write,” he said.

With that one shocked statement I realized that I had all but given up on writing as a career.

As a child I loved books. I read anything and everything I could get my hands on and I dreamed of one day being a writer. But in 2005 I was no longer even writing in a journal.

That day I decided to change that. I sent my story, Raising A Runner, to a couple of magazines and set about on the next great adventure in my life.

Shortly after, my sister-in-law Angie Brennan emailed me a link to this blog.

“I set up a blog for you,” she wrote, “you can change the photo and the password and then just start writing.”

By the way, Angie is the one I have to thank for the cleverly named Ann’s Running Commentary.

Today, I continue to write at Ann’s Running Commentary. I have written one unpublished novel and am in the process of completing my first self-published book on my thoughts on the run.

I host my own YouTube channel and a new podcast.

I am also the editor of Beyond Limits Magazine, an adventure magazine for people who want to change their lives.

Who would have guessed that one little race would change my life in so many ways?

- See more at: http://www.annsrunningcommentary.com/about/#sthash.mszzZdOL.dpuf

Section two: 

Working the recovery phase of your training - http://www.runrunlive.com/the-recovery-phase-as-part-of-your-training-discipline

Outro:

A few weeks ago we talked about the concept of ‘white space’ in our lives and how to leave enough room in your busy existence for some ‘you time’.  A few months back we talked about the Gaelic concept of ‘thin places’ which were physical or mental places where the margin between you and the other world was thin.  

As I was working with the 5AM Miracle Morning routine I came to think of it as a sacred place.   A place and time that is sacred to me.   A place where it is all about me and I am free.  I am unencumbered from expectations and deliveries.  Sitting at my desk in my house early in the morning, working through my aspirations and affirmations is a sacred place.  

Having a sacred place is a powerful thing.   It is that place or time where you can go and be you.  Be wholly you.  Do you have that sacred place in your life?  I found that in my sacred place I drop into a flow state and time passes without me knowing it.  Ideas and concepts flow from me.  

That’s worth getting up for in the morning! 

What’s next for me?  Still in recovery.  Still fighting off all my codependent friends who daily have brilliant ideas for difficult races and relays in beautiful places.  But I have to be strong.  I have to recover.  No messing around.  

I went through my stuff and pulled all the race shirts from the last 13 months. I gave them to my mom to see if maybe she could fashion a quilt for me.  A bit like one of those medieval tapestries that tells the story of an epic battle. 

Don’t forget to go listen to the Runner’s Roundtable episode with the Boston Stories.  It’s quite powerful.  And for those of you who might want a safe way to dip your toe into podcasting it’s an open forum just waiting for you to volunteer.  Like open mike night at the running podcast café. 

I wasn’t joking, I do have a RunRunLive Facebook page that I post stuff to.  You should join.  It’s free and easy. 

 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

And I do have an email list that I shoot the shows out to.  I’ve been writing some extra posts on my website RunRunLive and I may start recording them as a bonus for those of you who are paying attention! 

Happy Mother’s Day people.  

Be good to each other – party on. 

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

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: epi3289.mp3
Category:Running -- posted at: 1:50pm EDT

Podcast Episode 3-288 – Yo Pal Hal Elrod

The RunRunLive 3.0 Podcast Episode 3-288 – Yo Pal Hal Elrod and the Miracle Morning

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3288.mp3]

Link epi3288.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 – welcome to the end of my running calendar!  Some people have a yearend calendar, some people have a fiscal calendar and I have a running calendar.  It’s not based on the sun or the moon or some Claudio-Julian calculations. It is based on having finished the Boston Marathon and the Groton Road race.  That’s the end of my running year. 

Today we have a long interview with Hal Elrod, the author of The Miracle Morning.  He’s a character and loves to talk.  I’ll try to compensate by keeping my comments short. 

In section one we have a post on how to deal with aggressive, angry people and in section two we talk about some strategies to recover from your marathon. 

I’m having fun with the miracle morning.  For the most part I’ve been getting up at 5:00 AM every day and working through my exercises.  On those days when I don’t set the alarm I wake up anyhow because I’m used to it now.  I’m finding that I’m getting a bunch of high quality work done in the morning.  However I tend to start to lag in the afternoon, getting sleeping and not getting much creativity done. 

I’m testing an app on the iPhone called ‘Sleep Cycle’.  You put the iPhone on the mattress when you sleep and it tracks your movements and deduces what part of the sleep cycle you’re in.  You can set the alarm for a certain time, plus or minus 15 minutes let’s say, and the app will try to wake you when you are not in a deep sleep cycle.  I don’t have enough data yet but it’s kinda fun and it’s free. 

I ran the Boston Marathon and had a great time.  As you know I was pretty beat up coming out of the long winter and my marathon a month program.  I spent the last month just working on strength and flexibility.  I knew I’d have to have a race strategy that was very conservative and careful.  

I decided to run a 5 – 1 cadence.  Run five minutes then walk a minute.  I was worried that I might have a repeat of my hard miles at the Umstead Marathon.  I brought 4 bottles of GenuCan that I took every 45 minutes or so.  

Once I made it over Heartbreak Hill without any issues I knew I had it.  I just started celebrating and working with the crowds from that point in.  It was a blast.  It wasn’t about time for me.  It was about closure.  As I came down Boylston my quads started to go so that tells me I played it out almost perfectly for the fitness (or lack thereof) that I brought into the race. 

Some people complained about it being hot but I thought it was a beautiful day.  With the extra waves this year the charity runners didn’t get off the line until after 11:00 AM.  It was a lot like it used to be in the old days when the race started at noon.  You get the hottest part of the day in the middle of the race and then get cooled off when you drop down the slump into Boston. 

As you know I went into the race fairly unhappy and stressed about how much the recent years have impacted the character of the event.  But, as soon as I was out on that course, among my people it was glorious. 

Just 6 days later I had the honor of helping put on the Groton Road Race.  The weekend was a whirlwind of activity.  There are always a few last minute crises to deal with but it came off successfully with no major problems.  Overall the year over year registration numbers were down, probably due to the cold winter.  

The weather was overcast and cold for the race which was tough on the fans but great for the runners.  We had a new course record.  The same guy won the 5K and the 10K and set a course record. 

My year is over.  Time to move on to my next adventure.  It takes a lot of stress off of me.  Not that I can’t deal with it but it just made for a long year with all the stuff going on in my life. 

On with the show!

Section one:

How to deal with angry and aggressive people - http://www.runrunlive.com/dealing-with-aggressive-negative-people

Featured Interview:

Hal Elrod

Hal Elrod

BIO

Hal Elrod died at age 20. He was hit head on by a drunk driver at 70 mph, was dead for 6 minutes, broke 11 bones, suffered permanent brain damage, and was told by doctors that he would never walk again. 

 

Defying the logic of doctors and the temptations to be a victim, Hal went on to become an ultra-marathon runner, a hall of fame business achiever, international success coach, award winning motivational speaker, hip-hop recording artist, husband, father, and #1 Best-selling Author what is now being hailed as one of "the most life-changing books of all time" -- The Miracle Morning: The Not-So-Obvious Secret Guaranteed To Transform Your Life... (Before 8AM). 

 

LINKS

>> Get Hal's #1 Best-selling book: The Miracle Morning

www.MiracleMorningBook.com

 

>> Get 2 FREE Chapters of Hal's book + FREE Video + FREE Audio: 

www.MiracleMorningBook.com

 

>> Hal's website: 

www.HalElrod.com

 

Section two: 

Recovery tips after a marathon - http://www.runrunlive.com/9-steps-to-recovery-after-a-marathon

Outro:

That’s it my friends you have daintily peeled back the page on another running year with me.  So what’s next ?  Well, my friends, next is not running for a month.  May is going to be my recovery month.  I’m doing some yoga, some swimming, some core and some biking.  

My back is sore, my ankle has a tweaked ligament of some sort and I’ve got some pain and numbeness in my left knee.  All of this doesn’t prevent me from running but it has limited my ability to train and race at the level of quality that I’d like.  So we’ll give it some time and see if we can get healthy before anything else. 

I’ve been reading, as usual.  I read Chrissie Wellington’s book and it was interesting because I remember that Kona she won while all bruised up from a bike crash.  Mostly I took away that she is bat-shit crazy.  Not that I have anything against crazy people – I just don’t want to be trapped in an elevator with them.  

I also read The Bean Trees by Barbara Kingsolver.  I had listened to her other book Pigs in Heaven a few years ago and really liked it.  She is an incredible writer.  I very much enjoy her prose. 

I’m working through a business book I’m quite enjoying called Die Empty by Todd Henry who does the Accidental Creative podcast.  Really good stuff for people who have to deliver creative work.  

Of course I read Hal’s book.  He sounded a little offended when I told him I read it in one airplane ride.  Well, you know, I read some books for the prose and others for the content and adjust my reading speed accordingly.  

Last but not least I was looking through the Kindle store and saw that all the Edgar Rice Burroughs books were free.  So I downloaded a bunch and read Tarzan of the Apes!  This was an enjoyable surprise.  What a bodice ripper!  To see the original work that spawned a pop cultural hero was awesome.  

It is a very engaging story.  Quite awfully racist and classist at times but if you can laugh that stuff off it’s quite entertaining.  I think I’ll move on the some of his Mars books next. 

What’s my plan going forward?  No running in May,  then see how I feel and maybe train to run a qualifier at end of summer because I’ve got some unfinished business. 

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

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: epi3288.mp3
Category:Running -- posted at: 6:16pm EDT

Unicorns-1.6

Introductory Comments:

http://go.liverfoundation.org/goto/cyktrussell

[audio:http://www.RunRunLive.com/PodcastEpisodes/unicorns16.mp3]

Unicorns16.mp3

Hello and welcome my friends.  This is Chris and this is the fifth and final in my series of personal podcasts that I am doing, to air out my brain and deal with my father’s cancer and passing and report in on my run for the Liver Foundation at the Boston Marathon this year. 

Note:  Even though this is on the RunRunLive Podcast feed, this is NOT the RunRunLive podcast.  You have fair warning to skip now because I’m not talking about running.  Standard RunRunLive episodes will be labeled as such. 

As part of this project, whatever this project is, I’m collected donations for the American Liver Foundation to layer on some purpose for the event and make it more personal.  

The donation links are in the show notes and at http://go.liverfoundation.org/goto/cyktrussell

My story is that I already had a number for this year’s race.  I Didn’t need to fundraise, but with my Dad’s health declining I thought it would be a decent thing to do to dedicate this to him and my family. 

The Boston Marathon.  Monday I ran the Boston Marathon.  It was a glorious day.  Not because I was fast or set a PR, I did not.  It was glorious because it capped the end of a long and sometimes arduous year for me and my friends and my family.  

I look back on the year and I see what I have done and it seems like something.  Maybe not the perfect body of work, but something, maybe even something worthy. 

My nuclear family had our internment ceremony for my Dad at the Groton Town Ceremony on Tuesday morning after Patriots Day.  It was a beautiful spring day.  My Mom, my brother, my nephew and my sisters had a very peaceful and thoughtful time wandering around the stones and remembering families and people we have known.  

My Dad is at rest nowhere Hollis Street meets Martins Pond Road and Chicopee Row, among his peers and friends. 

Monday I finished my 13th marathon in 13 months – Boston to Boston.  It was a wonderful day with wonderful crowds and support.  We took back our finish line.  I’m no hero, but I do what I can do with the gifts I’ve been given and if I can keep doing that I think my Dad would be satisfied with my efforts.  

Today I’m going to bring you some audio that I recorded on Marathon Monday.  I won’t contextualize it too much but let me give you some hints of what’s going on.

The first recording is riding the bus into Hopkinton with my Buddy Brian.  Then there are people I met and talked to at Athlete’s village – including Bree who was the local TV reporter for WBZ.  Next there are some clips on the way to the start and in the corrals.  Following that you’ll hear us cross the starting line.  

During the race you’ll here a couple clips with some interesting people I met.  You’ll here a long loud section in the middle that is the Wellesley College girls or as we call it the ‘scream tunnel’.  

As we get closer to the finish I start trying to help people who are struggling and I start having fun with the crowds.  The USA chant is the tipsy coeds at Boston College. 

Finally I talk to some people after the finish line as we are getting our medals. 

I don’t know when the appropriate time would be to listen to this. Hopefully you can feel the vibe and celebration.  

Close your eyes and put yourself on that course you may be transported.  

The air is warm and there is a spring sun pouring it’s warmth on your back and shoulders.  The brilliant blue sky is streaked with wispy cirrus clouds.  There is a slight and intermittent breeze from the far reaches of the Atlantic Ocean that kisses your face every now and again.  The trees and bushes are brown with winter but tufted at the tips with the first outpouring of buds.  

There are the light footfalls of thousands of runners marching towards Boston.  There are struggles and striving of the average Jill and Joe.  There are the hearty New England crowds in Red Sox hats and black Bruins Hoodies.  They lean in and offer us orange slices, tissues and beer.  And they thank us!  They thank us for running this race! We who are the most privileged to do so are being thanked.  

The entire 26.2 miles of spring sunshine cordoned by adoring, grateful and thankful compatriots – that’s something you should do before you die. 

Featured Interview:

Sounds of the Boston Marathon

Summary Article: 

Thank you for joining me in my Journey.  As I wrap up my campaign for the Liver foundation I want to thank all of my friends who supported me and the Run for Research Team for letting me iron my Jolly Roger patch to one of their shirts.  I hope my small efforts save someone’s life or the life of someone they love.  

Thank you.  

The best way out is through and the best way through is to pick up your feet and run.  

May you have peace and prosperity on your journey.

Ciao, 

New Orleans Funeral March.

 

Go to: 

http://go.liverfoundation.org/goto/cyktrussell

Thank you for joining me on my journey with purpose. 

Chris,

Music by Bridge Underwater - “sad song”

 

Direct download: unicorns16.mp3
Category:Running -- posted at: 1:37pm EDT

The RunRunLive 3.0 Podcast Episode 3-287 – Zoe Romano kicks it up a notch !

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3287.mp3]

Link epi3287.mp3

To donate to my liver foundation fund for the Boston Marathon -> http://go.liverfoundation.org/goto/cyktrussell

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 and welcome to episode 3-287 of the RunRunLive podcast.  

Well my friends here we are.  With any luck I’ll be pushing this show out on the Friday before the 2014 Boston Marathon.  Or should I say the “International melodramatic circus that has replaced the Boston Marathon”?  

Let me stop right here and tell you that the first version of this intro was a whiney, negative speech about how my version of the Boston Marathon, that was very sacred and personal to me has been high-jacked by clueless national media a-holes.  But bitterness is not how I want to roll! 

So let’s back that up and ask a different question.  What is going to be good about this year’s Boston Marathon?  What beyond all the distasteful and idiotic melodrama… sorry, back that up, what will this year’s race mean to us and how will it positively impact the world.  

BTW – I’ll leave the original text in the show notes if you really need a good whine….

What’s going to be good about this year’s race is that the attention of the world will be focused on our sport, and our community and our premier event.  The world will get a glimpse of the running community I know.  They might get to see the heroes of my life that have very little to do with bombs and deaths.  These are the people that I’ve shared the roads of New England with for the last twenty years.  Through twenty long cold winters we plied our craft on our roads, by our seashores, up our mountains and around our islands.  

Look closely you’ll see the old veterans with their calm, ironic smiles relaxing in the field at Hopkinton High.  Their faces are wan and hollow and hardened by long miles in the early morning in the biting cold.  They come here because they can.  They come here because there just happens to be a local marathon in April – not because it’s some monumental or overblown apparition.  

These are my friends.  These are my quiet heroes.  Engineers, teachers, artists and, yes if the opportunity arises, men and women of insurmountable courage.  They come into this thing not to prove anything.  They come into this thing because it is sacred to us and we respect it and do our best to honor it. 

With any small parcel of luck the frothing international press corps will get a glimpse of my heroes and they will take that with them from this year’s race.  And we will change the world just by being who we are and doing what we do. 

Un-deleted Rant here…

I mean, I get it.  Everyone is all emotionally wrapped up in our race this year.  Every TV I walk by has someone sobbing.  I get it, but this is not the race I qualified for 15 years’ ago.  That has been taken.  

That race was a sacred and emotional exercise for me each year.  It was the culmination of 3-4 months of lonely striving in a cold dark place with my friends.  It was the celebration of this thing that was very hard, and very honest and very scarce and very good.  Now it’s the simpering mediocrity of ‘Good Morning America’ and their sister evils.  

My Boston Marathon is gone. 

I will be dragging my old, tubby, broken body out to the starting line on Monday morning and accepting whatever comes with a good natured smile.  I’m going to let the race come to me with whatever comes with it.  Will there be dark moments?  Will there be tears? Will there be smiles and laughter?  I don’t know. Maybe a little bit of each. 

The world is drawn to our raw emotions like predatory vampires.  They want to share in the pain and suffering and yes the celebration too.  They’ll all forget about us in a few years.  

But, you know what?  The Boston Marathon has always been a sweet, private time of suffering and celebration for me.  

It’s going to be a long day for me.  I’m not in the kind of shape I should be in to respect the distance. I’m still pretty beat up.  But over the last 8 weeks I have focused on becoming less fragile and more flexible.  These efforts combined with my knowledge of the course and my experience should get me across the line with a modicum of well-deserved suffering. 

People have started to gather in the city.  The streets are lined with media trucks.  I’ve been fending off blog and media requests for comment these weeks.  It doesn’t seem right.  It feels like we’re having a rugby party in a church.  

I don’t know what I expect.  I’m sure this ennui is a personal problem.  Different people grieve in different ways.  There is no rule book.  Different people celebrate in different ways.  There are no rules.  

Today we’ll be having a follow up chat with Zoe Romano who ran a tour de force on the Tour de France course last year.  It’s a fascinating discussion with a person who, as we know, has a deep, inner strength.  In Section one I’ll talk about my 5AM life hack project and in section two we’ll talk some more about this year’s Boston Marathon. 

Let’s get this party started. 

On with the show!

Section one:

The 5AM Life Hack - http://www.runrunlive.com/the-5am-life-hack

Featured Interview:

Zoe Romano

website: www.zoegoesrunning.com

Twitter: @zoeromano

Facebook: "Zoe Goes Running"

Photos and videos can be seen at www.alexanderkreher.com, although the trailer link is not live yet. 

Zoe Romano is an innovative ultra runner and adventure philanthropist. She first fell in love with running while a student at the University of Richmond, from where she graduated in 2009 with degrees in International Studies and Spanish. She recently became the first person to ever run the entire 2,000 miles of the Tour de France route, averaging thirty miles - over a marathon - a day, and raising nearly $200,000 for a children's charity. She encountered wild animals, rock slides, and four weeks of rain; and overcame injury, illness, and sun poisoning. This endeavor came at the heels of a successful run across the USA in 2010, during which Romano, at age 23, became the first female to complete a transcontinental run unsupported. Safely recovered from both feats, she now shares her story as a dynamic writer and speaker and provokes others to reconsider personal and professional limitations. Romano began training for each journey by running just six miles a day, a fact which she hopes demonstrates that we're all capable of more than we think. 

 

Section two: - http://www.runrunlive.com/my-boston-marathon-routine

More Boston Marathon

Outro:

It snowed on me this week in Chicago, and then again in Detroit and finally it followed me home to lay an inch or so of hard icy stuff on my home in Massachusetts.  It was in the 20’s with snow on the ground when I woke up a couple days in a row for me.  

That’s just not right in the middle of April.  I had to go down and do my run on the treadmill Tuesday.  I had no idea that it would be too cold to run when I packed.  This weather has been something.  

Like I said last week, I’ve been focusing on just getting a little bit stronger.  Since the Umstead Marathon at the beginning of March.  I’ve had about 8 weeks.  

My ankle is almost healed, but still lurks.  I did something to a ligament in there in December.  I haven’t been doing any speed work and didn’t get much volume in.  I’ve been limited to running 3 days a week.  Over the last 2-3 weeks I’ve been able to get out in the woods with Buddy and our body, minds and souls have very much appreciated the change.  

I’ve been doing a Abs, shoulders, back and arms workout on Mondays.  I’ve been doing a solid leg strength workout on Wednesdays.  I’ve been spinning on the stationary bike on Friday nights with some core thrown in and I’ve been getting 1250 meters in the pool every Saturday morning.  

I’ve been at it fairly consistently. I should have some core strength built up and maybe a little healing.  

Interestingly enough, I developed that same back pain that I had for last year’s marathon.   I went to the chiro and he said it’s just the muscle that runs down from my clavicle.  It hurts when I stop to walk and then start running again.  My upright, hands-high, run-tall form actually makes it hurt because it scrunches up the back.  But, as long as I know it’s just a pulled muscle of some sort I can ignore it. 

Next week is the Groton Road Race.  We’ve got everything lined up and sorted out for the most part.  Registration is off a bit and I think it’s because the weather was so bad for so long.  We made some improvements this year.  We are having gender specific shirts for the women – because even though our art is fantastic t the women don’t like to wear generic shaped tees.  

I’m quite looking forward to summer.  I plan to take some time off from running to get my body healthy and then we’ll see what I feel like doing.  I need to find a new adventure.  Something the challenges and fulfills me.  I’m thinking about spending some extended time down in Cape Cod – because I can work from anywhere really.   

I need to recharge my batteries and re-find myself after this year.  

Is your life meaningful? 

How much of your day do you spend doing work that is important to you? 

If today were the last day of your life would you do what you have planned today?  Perhaps you would but you wouldn’t go through it like a mindless robot.  You would try to life this day and do this work with purpose. 

What’s stopping you from that today?  Regardless of what you have on the schedule, what do you choose to do and how do you choose to do it? 

You’ve got choices. 

-You could continue this day and do it like you would have if you and I hadn’t had this conversation. 

-You could come to the realization that you have a day planned that is not one that you would have chosen in your right mind – and you can choose to do something else. 

-Or, you can look at you day and decide to use your unique gifts to make whatever you do today special and meaningful for whatever it is you do. 

You’ve got nothing to lose.  Today may or may not be the last day of your life, but either way we are all going to die and this life will be over before you know it.  Today is really all you have.  Your life is a series of todays that you need to make special and meaningful to you and the people you live with. 

What about the job and the mortgage and the family and the adult responsibilities of our lives?  You don’t have to pack your rucksack and wander off to live with the Sherpas in Nepal.  But you don’t have to just show up either.  

Today is an opportunity to change only one thing, the way you approach that work and life.  This is completely under your control.  Approach today’s mundane task with gratitude and, dare I say it, love.  

Make them meaningful to you and you will notice something amazing and fulfilling happening.  You will notice that they become fulfilling to those others that you interact with.  Your purpose and intent will spread with a warm glow into your circle of influence. 

Another wonderful symptom of making today meaningful is that it will open up access within you to your unique gifts.  Your strengths will come to the surface in response to your meaningful and grateful approach to life.  Those things that make you special, that have been hiding like scared bunnies under the desk in the routine of life will start to blossom. 

Make today meaningful. If you want to follow me in the big circus my number is 25840 and I’m in Wave 3 corral 8.  You shouldn’t have any problem because I’ll be out there for a long time. 

So that’s it.  We’ll chat again soon. 

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

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: epi3287.mp3
Category:Running -- posted at: 6:07pm EDT

Unicorns-1.5

Unicorns-1.5

Introductory Comments:

http://go.liverfoundation.org/goto/cyktrussell

[audio:http://www.RunRunLive.com/PodcastEpisodes/unicorns15.mp3]

Unicorns15.mp3

Hello and welcome my friends.  This is Chris and this is the fourth in my series of personal podcasts that I am doing, to air out my brain and deal with my father’s cancer and gear up to run for the Liver Foundation at the Boston Marathon this year. 

Note:  Even though this is on the RunRunLive Podcast feed, this is NOT the RunRunLive podcast.  You have fair warning to skip now because I’m not talking about running.  Standard RunRunLive episodes will be labeled as such. 

As part of this project, whatever this project is, I’m collecting donations for the American Liver Foundation for my running of the Boston Marathon this year.  I wanted to layer on some purpose for the event and make it more personal.  

The donation links are in the show notes and at http://go.liverfoundation.org/goto/cyktrussell

My story is that I already had a number for this year’s race.  I Didn’t need to fundraise, but with my Dad’s health declining I thought it would be a decent thing to do to dedicate this to him and my family. 

Life is an adventure and adventures are not planned.  They start early in the morning when you have had very little sleep.  They are not planned.  They are flowed into, organically.  They build experiences like a bubbling pot on the stove. 

I told my Dad the story of the Persian king who asked his wise men to come up with an answer that could be used to answer any question.  (This was one of those rare occasions where I actually got a story out before he interrupted me to tell me he already knew it or to correct my version of it!) The wise men, after much deliberation, came back with the answer that could be used for any question.  

The answer was: “This too shall pass.” 

My Dad said something like, “I suppose it will.” 

Maybe it’s just a symptom of old age but I find the solution to most things is perseverance.  In long distance running we have the concept of continuous forward motion.  If you just keep moving you’ll eventually get to the finish line.  That’s life.  

You have had times in your life when you think that you can’t go on.  You have been beset upon by difficulties and challenges and burdens that weigh you down to such an extent that you feel crushed.  We all have.  

In these situations you just have to keep moving.  It doesn’t take strength to keep moving.  It sometimes takes more strength to stop.  But it’s all we can do.  And those of us who get good at it realize that there is a certain joy in the movement itself.  

It is one of the defining aspects of humanity that we hope.  We always think that there is a better place and we keep moving.  We move forward on hope and faith, because that’s all we have sometimes, right?  

I posted a copy of the classic Robert Crumb cartoon ‘Keep on Truckin’.  You youngsters can think of it as a counter-cultural internet meme from 1967.  The cartoon was born of a blues song and show’s four happy bums marching in a line into the future.  

http://en.wikipedia.org/wiki/Keep_on_Truckin'_(comics)

That’s us my friends.  Happy bums marching into the future.  We have faith and hope in our pockets. 

Today I’m going to let my sister Mary Lou interview me.  I warned you it would get personal. 

Cheers, 

Featured Interview:

Summary Article: 

Thank you for joining me in my Journey.  I achieved my, rather arbitrary, donation goal but will leave the donation page open until after the marathon if the spirit move you.  

I haven’t been able to train as much as I wanted to for the marathon this year.  But this year’s marathon isn’t really about time and I’ll just get out there and keep on truckin through the finish.  It will be a nice bookend for my year. 

Hopefully these off-center forays into my personal life haven’t skewed (or skewered) anyone’s impression of me.  I would much rather be a likeable avatar than a real person.  Real people, like you and me have spaghetti strands of chaos in our lives and it’s messy.  

You and I are and are not the smiling picture displayed on the shelf in the den.  We are the sweaty mess that we wake up to every day too.  But that’s ok.  We are what we are.  We are made of clay.  But that clay can be molded as well as broken.  

Life is what it is.  You and I can’t control it.  Enjoy it while you can, because as the wise men will tell you ‘this too shall pass’. 

Go to: 

http://go.liverfoundation.org/goto/cyktrussell

Thank you for joining me on my journey with purpose. 

Chris,

Music by Bridge Underwater - “sad song”

 

Direct download: unicorns15.mp3
Category:Running -- posted at: 9:55pm EDT

The RunRunLive 3.0 Podcast Episode 3-286 – Joe Bears – New England 6 in 7

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3286.mp3]

Link epi3286.mp3

To donate to my liver foundation fund for the Boston Marathon -> http://go.liverfoundation.org/goto/cyktrussell

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 and welcome to episode 3-286 of the RunRunLive podcast.  

At the time I thought it was a great idea.  I told the people that I work with that whenever I go to a conference I like to run in the morning.  I know these days that there are a handful of others with my affliction.  And, wouldn’t it be a grand idea for us to have an organized group run in the mornings during our yearly customer conference?  

As I was sitting in the hotel bed sweating from a fever last week it didn’t seem like such a great idea to be getting up at 5:00AM to lead a group run in Piedmont Park in Atlanta.  The virus that my loving children had gifted me when they came home for spring break morphed into some devilish flu that lasted most of the 2 weeks since we last talked.  

This is our company’s big event of the calendar.  Over 200 of our customers, from all over the world, with whom I have built personal and professional relationships, are in attendance.  Breakfast starts at 7:00 AM and dinner and drinks carries on into the evening.  Not something I could call in sick for.  

Can you picture me propped up in a sitting position with pillows in the hotel bed so I could sleep without coughing?  Sweating a fever into the sheets and then rolling out before dawn to jog a weak 5k in the park?  

Amazingly enough I made it down to the lobby each day.  I got 7 runners the first day and 5 the second.  I think that is amazing.  How much has the corporate world changed since when I started that I have professionals from all over the country willing to roll out of bed to jog with me before the sun peaks over the horizon? 

It was like your typically running club experience.  There were the two guys who took off hard and pounded out a slug fest against each other.  There was the group of steady midpackers.  And there was me with the stragglers bringing up the rear.  

Here we are 3 weeks out from Boston and my training is half-dead and not showing any signs of re-animation.  I’m keeping at it but I lost another 2 weeks of quality to the flu and the services for my Dad.  My ankle sprain is still there to remind me not to toe off and I’ve got an extra 10-15 pounds strapped around my mid-section for stability.  

I told Eric yesterday that my body is rejecting marathon training like a diseased liver transplant! 

It’s going to be a long day on Monday the 21st for me.  But, like they say, if life gives you lemons you can use the juice and a couple of copper pennies to make a home-made battery to power your cell phone during the zombie apocalypse. 

Maybe you could put a positive spin on it by saying I’m ‘well tapered’.  

I’ll just get out there on the course and run walk the crap out of it, meet some people, have some fun and be done with marathons for awhile.  I keep forgetting that even in my current fat, sick and broken state I’m still in better shape than most of the planet.  

Today we have an interview with our old friend Joe Bears, who besides acting weirdly sycophantic, is running all the New England states in a single week, more or less.  It’s an interesting concept.  

I’ll bet we have a whole series of these events pop up where someone constructs marathon series that are geographically co-located in the corners where states come together.  If you engineered it correctly you could probably get at least 48 states into a year.  It’s a simple multi-variable traveling salesman problem – we could solve it with a little linear programming. 

Anyhow – Joe’s a great guy and he’s running all these states for Girls on The Run, who I think I interviewed the founder a couple years back – excellent charity to enable the future young women of our world with Running as a Keystone habit.  When you get back from your run go visit Joe’s page on Facebook – Bearss Marathon Challenge.

In section one we think through how to differentiate yourself in a value exchange. In section two we talk through a couple tips to tackle the Boston marathon course. 

It is exceedingly easy to become inwardly focused in times of stress and difficulty.  It is our dinosaur response to close the shutters of our perception and hide.  We feel out of control and vulnerable.  But it doesn’t have to be so.  

The people looking in to us do not feel our angst or see our burden.  They don’t know our trials.  They still look to us for leadership and it is our unique opportunity to lead in hard times.  

It is entirely possible to remember the simple thing; that it is not about you.  I saw people this week looking at family photos and they always say ‘look at my hair’ or ‘that’s a terrible picture of me’ even though there are 6 other people in the photo.  It’s human nature to see a reflection of ourselves in everything.  It’s the ego.  

But you will see more; more than your own reflection, if you pause to look into the eyes of another and truly focus on listening to them and hearing them and asking ‘how can I help?’  Most of the time they just want to be recognized and understood.   You will gain much from this. 

It is not about you.  

On with the show!

Section one:

Value Exchange - http://www.runrunlive.com/understanding-your-value-in-a-value-exchange

Featured Interview:

Joe Bearss - Bearss Marathon Challenge 2014 - https://www.facebook.com/BearssMarathonChallenge2014

https://www.raceplanner.com/donate/Bearss-Marathon-Challenge-2014

Colorado runner, husband, dad and Girls on the Run of the Rockies advocate Joseph Bearss will be running 6 Marathons in 6 States in 7 Days!

Fundraising Goal: $2,500

100% of donations will go to Girls on the Run of the Rockies, which inspires young girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running.

Where? Maine, New Hampshire, Rhode Island, Connecticut, Massachusetts and Vermont!

Why? Currently, more than 50% of the girls in the program come from low-income communities. Funds raised by Joseph will allow these girls to participate in this life-changing program, empowering them to be confident, healthy and joyful. Your support will help Girls on the Run of the Rockies maintain the commitment to serve all girls, regardless of financial need.

Join Joseph on his quest to run the New England Challenge and the Shires of Vermont Marathon from May 12-18, 2014!

This endeavor will be documented with personal blog entries, leading up to the week of races and then nightly race reports and pictures of each marathon, keeping all supporters up to date! 

Check out Joseph's Facebook Page and join the community!

First Blog Post is up! Check it out here: Bearss Blog

Thank you in advance for your support. No donation is too small. Check out this video to learn a little bit more about Girls on the Run of the Rockies! 

Race Schedule:

May 12, Monday: Pine Tree Marathon in Portland, Maine

May 13, Tuesday: Granite State Marathon in Nashua, New Hampshire

May 14, Wednesday: Red Island Marathon in Warwick, Rhode Island

May 15, Thursday, Nutmeg State Marathon in Hartford, Connecticut

May 16, Friday, Old Colony Marathon in Springfield, Massachusetts

May 18, Sunday, Shires of Vermont Marathon in Bennington, Vermont

Section two:

6 tips to run the Boston Course - http://www.runrunlive.com/running-the-boston-marathon-6-tips

Outro:

The green, feathery fingers of spring reach up through the muddy crust and embrace the new world.  

I couldn’t run the Easter States 20 miler this past weekend because I had to be in the city for a conference.  I managed an hour of roadwork and an hour in the pool instead.  They had a miserable day with high winds and a cold drizzle.  

It rained consistently for 3 days and Tuesday afternoon, like a fever breaking, the sun came out and it was 50+ degrees.  I raced home from the city, grabbed Buddy and we hit the trails.  There was still some ice and the ground wasn’t entirely thawed but it was glorious.  

The old wonder dog and I negotiated the mud and the puddles and it was joyous.  No Garmin.  No music.  Just a boy and his dog out in the spring mud and sun.  The way it should be. 

The ice hasn’t cleared form the ponds but the frogs are singing and the ducks are nesting.  

And just like that, it is spring. 

My trail shoes squelch through the soft forest floor rolling into pits left by the melting frost.  Buddy gallops by throwing a rooster tail of mud and debris into the air.  We dance across the rocks of swollen streams and slide down the muddy slopes.  

The air is filled with a thick fecundity as if life has been unchained.  And we are reborn. 

Everything is going to be ok.  I’ve got the Boston Marathon in a couple weeks and the Groton Road Race after that.  You can do me a favor, even if you’re not coming out to run Groton with us, and post or repost the link to the race for me. 

I’ve gotten a good response to the RunRunLive facebook page so come on by and tell us what you think.  

I’ve been working on a lifestyle hack this week that has been very successful so far, but it’s too early to tell whether I’ll be able to sustain it or not.  Another one of those keystone habits we were chatting about.  

I’m at a meeting in Scottsdale next week if anyone wants to go run up a mountain on Tuesday Morning at the crack of dawn.  Then I’m out in Chicago the week before the marathon if anyone wants to go for a run. 

It’s spring folks, time for rebirth and renewal.  Let’s get moving.  We’ve got things to do. 

You me and Buddy – out on the trails getting it done! 

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: epi3286.mp3
Category:Running -- posted at: 2:21pm EDT

Unicorns-1.4

Introductory Comments:

http://go.liverfoundation.org/goto/cyktrussell

[audio:http://www.RunRunLive.com/PodcastEpisodes/unicorns14.mp3]

Unicorns14.mp3

Hello and welcome my friends.  This is Chris and this is the fourth in my series of personal podcasts that I am doing, to air out my brain and deal with my father’s cancer and gear up to run for the Liver Foundation at the Boston Marathon this year. 

Note:  Even though this is on the RunRunLive Podcast feed, this is NOT the RunRunLive podcast.  You have fair warning to skip now because I’m not talking about running.  Standard RunRunLive episodes will be labeled as such. 

As part of this project, whatever this project is, I’m collecting donations for the American Liver Foundation for my running of the Boston Marathon this year.  I wanted to layer on some purpose for the event and make it more personal.  

The donation links are in the show notes and at http://go.liverfoundation.org/goto/cyktrussell

My story is that I already had a number for this year’s race.  I Didn’t need to fundraise, but with my Dad’s health declining I thought it would be a decent thing to do to dedicate this to him and my family. 

Today I’m going to read you a couple short pieces to mark my Dad’s passing this week.  Our extended family got together to celebrate my Dad’s life. 

http://www.dolanfuneralhome.com/node/854

Earl D. Russell - “Russ”, Husband, Father, Grandfather, WR1Y

Earl David Russell passed away on March 24, 2014 in Groton, MA. Russ was the beloved husband of Margaret (Peggy Connors) Russell, to whom he was married for over 58 years. He was the son of David C. Russell and Corrine Russell and grew up in Chelmsford, MA, graduating from CHS with the Class of 1946.

Following service in the Air Force during the Korean War, he completed his Electrical Engineering degree at UNH, Class of 1957 and was President of Tau Beta Phi, the Engineering Honor Society.

Professionally, he was employed by Adams Russell Corp, Sanders Associates, MA/COM and was President and Founder of Russell Engineering Services (Lowell and Waltham, MA) for 25 years.

In retirement, Russ was actively involved with the CHS Alumni organization, aviation, antique cars, Town of Groton audio/communications events, the Groton Emergency Management Team and the Groton Senior Center. He founded the Nashoba Valley Amateur Radio Club.

The Russells enjoyed many years of Square and Round dancing. Ballroom dancing was their special “sport,” Big Band was their era, and they shared their love of dance with many wonderful friends and fellow dancing enthusiasts.

Russ is survived by two sons; David and Jill Russell, Christopher and Yvonne Russell, and two daughters; Mary Lou and Doug Martin, Joanne “Jody” and Dan Dobson of Indiana, and ten grandchildren. He was predeceased by his sister, Phyllis (Russell) Quintin of Groton.

I’m going to include an interview I did with my Dad on his 80th birthday back in 2008 as episode 25 of the original RunRunLive podcast. 

We are a close family.  My Dad’s death leaves a big hole in our lives, in the lives of our friends and in the community.  

I learned a lot from my Father.  Much of who I am today I owe to him.  

He will live on in me and all of us. 

We are here today; this week, to mourn a passing but also to celebrate a life well lived.  

Featured Interview:

Earl D. “Russ” Russell

Summary Article: 

Thank you for joining me in my Journey.  This week I surpassed my $2,000 fundraising goal and I’m grateful for the friends that have supported me. 

The Prayer of St. Francis.

Go to: 

http://go.liverfoundation.org/goto/cyktrussell

Thank you for joining me on my journey with purpose. 

Chris,

Music by Bridge Underwater - “sad song”

Direct download: unicorns14.mp3
Category:Running -- posted at: 6:28pm EDT

The RunRunLive 3.0 Podcast Episode 3-285 – Akshay Nanavati – Epic Running

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3285.mp3]

Link epi3285.mp3

To donate to my liver foundation fund for the Boston Marathon -> http://go.liverfoundation.org/goto/cyktrussell

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 and welcome to episode 3-285 of the RunRunLive podcast.  

Well, it’s been a relatively boring couple of weeks since we last chatted.  I haven’t run any races or done anything stupid.  Since the Umstead marathon I’ve been focusing on getting less fragile.  Umstead was a wakeup call for my fitness level.  It wasn’t horrible but it certainly was more ‘show up and suffer’ than I would like.  

But, out of disillusionment springs commitment and focus.  I may not be able to train as hard as I’d like, but there’s no reason I should be just sitting around letting myself go to pieces.  The week after Umstead I was traveling but I managed to do a few core workouts and spend some time on the stationary bike.  

I sat down and wrote out a workout plan to take me through to Boston that focuses on getting less fragile.  My ankle is still a bit sore and I’m overweight but I think I can coax out 3 runs a week and that’s what I’ve been doing.  I did a 13 miler with some folks from my club the Sunday after Umstead and the last 3 miles were a struggle.  I wasn’t recovered yet, but I’ve been sticking with it and I’m feeling ok. 

For my plan I want to get 7 days a week in.  Sunday is a long run. Monday is a core workout with focus on abs and upper body.  Tuesday is a mid distance run of 1 hour plus.  Wednesday is a leg strength workout. Thursday is a slightly longer mid-distance run of 1:30 or so. Friday is an hour plus of cycling with some pushups and crunches thrown in.  Saturday is a swim. 

That’s a nice mix of activity that won’t get me a qualifying marathon but will burn some calories and get me much less fragile by the time Boston rolls around.  On top of this I’m trying to stretch.  My visits with Eric and the chiro pointed out that I need to get some mobility.  My hamstrings, my quads and psoas are all supre constricted and contributing to my injuries. 

The first swim was interesting.  I haven’t been in the pool for over a year.  I started with just 500 meters and it felt like I had never swum before in my life!  Working in some biking is very complimentary as well but I’d much rather do it outside.  The bikes at the gym cause my undercarriage to fall asleep and it’s quite uncomfortable.  Unfortunately it’s still cold and snowy here.  We’re mid-march and the morning temps are still in the teens and there is still a couple feet of snow on the ground. 

My kids came home from college and blessed me with a cold.  It’s not bad enough to chase me into bed but it is enough to make me feel crappy and struggle with everything.  I’ve got a busy March and April with a bunch of travel, the Boston Marathon and the Groton Road Race.  

For those of you who still get Runner’s World magazine you may have noticed that the Groton Road Race was featured in the Races and Places section of the March issue.  I guess we’re in the big time now.  We’ll see if it causes a bump in registration.  

I tried to go out for a long run Sunday but made it to the end of the road and decide I couldn’t do it.  With the head cold, the frigid weather and the dicey ankle it was too much.  Instead I went over to the pool and did a long pool run.  Once I got started I felt ok and it was very peaceful in the pool so kept going and ended up pool running for 3 hours.  

I listened to a podcast on the history of the crusades.  I like queuing up history podcasts and binge listening to them. It gives you a good continuous story of events and story arc.  

People have been acting stupidly for the entire arc of history.  They still are today.  We like to think that we can choose strong men and women to fix our problems.  That’s just another form of entitlement.  We are the only ones who can fix our problems.  It starts with us.  You and I, the common men and women of this world are the ones who are in charge.  

We are blessed with the opportunity and we are cursed with the responsibility of pulling continuously against the drag of stupidness, away from the brink.  Do something that changes the world for the better today.  It starts with you. 

Today we chat with Akshay Nanavati about lots of stuff including his project to run across every country in the world.  In section one we’ll talk about the importance of white space in your life.  In section two we’ll talk about optimization of food and time!

On with the show!

Section one:

White Spaces - http://www.runrunlive.com/the-importance-of-white-space-in-your-life

Featured Interview:

Akshay Nanavati

Here is a bio about me and some of my adventures:

After recovering from a life of drugs that killed two of my friends in high school, I enlisted in the United States Marine Corps despite two doctors telling me that boot camp would kill me because of a blood condition I have called Thallasemia. But I survived and since then I have served 7 months in Iraq, been mountaineering all over the world, glacier caving in the Himalayas, cave diving, ice diving, skydiving, rock climbing with and without the safety of a rope, and in 2012 I quit a corporate job to spend one month dragging a 190 pound sled 350 miles across the second largest icecap in the world in temperatures as low as -40 degrees. I returned from the icecap after spending 15,000 dollars and built up my company Human Potential Development LLC. from the ground up. 

Today by using neuroscience and psychology, I help people get out of their own way mentally in order to live a limitless lifestyle. In service of this mission, I am now on a multi-year journey to cross every country in the world on foot and raise 1 million dollars for the organization Create Global Healing. (http://www.createglobalhealing.org/) So far I have crossed 2 countries: 350 miles across Greenland and 33 miles across Singapore. 

The goal of this expedition is to unite the human family that is currently torn apart with strife through the the realization that despite all the unique qualities within every single human being, we are all one and our experience of life is essentially the same no matter what our background, nationality or religion.

You can also find a little bit more about me and my adventures on my website:

www.existing2living.com/about

Section two:

Salads and smoothies - http://www.runrunlive.com/optimization-of-foodtime

Outro:

It’s interesting talking to a chap like Akshay who is obviously on the front end of many adventures.  I think he’s doing it as much from an inner restlessness as he is for a success strategy.  

It’s so common, especially among young people to have an inner restlessness, a sense that this can’t be it, there must be something more.  I think the wrong thing is to tell them to get in line, to suck it up and get in line.  How many times have you heard some crotchety old a-hole like me say “Life is hard, deal with it!” 

Life has its hard points, for sure but how you deal with it is the rub.  Akshay has figured out how to deal with the restlessness, chaos and hardness of life by setting himself on an epic path.  He doesn’t know where he’s going but he’s smart enough to get moving and figure out as he goes.  When your boats are burnt you have to learn fast.  

Remember what I said.  There is always going to be conflict.  But there is good conflict and constructive conflict.  The creative tension should be between what is and what is possible.  That is constructive discomfort.  It forces you to move towards something.  

If you are uncomfortable with something, whether at work, in your family or in a social setting there is a reason.  There is conflict there.  If you’re Canadian you can internalize that conflict and act passive aggressive, if you’re from New York you can tell everyone how you feel and why.  Just kidding – but regardless of what the appropriate cultural response is if you have conflict don’t run away from it.  Turn it over in your mind and figure out how it can be made constructive.  

If you feel tension or restlessness then there is a disconnect between your expectations and reality and you need to figure out how to close that gap.  Instead of recoiling, move towards the tension.  Leverage that tension to learn and grow.  Help others to do likewise and all of us will be better off. 

I was able to weasel an entry into the Eastern States 20 miler at the end of March.  It’s funny how all the ‘fringe’ races I’ve historically done are now selling out.  This will give me one last quality long run before Boston if I can stay healthy and run it.  

A couple notes for those of you who may have not been paying attention; I’m running Boston for the Liver Foundation this year and would appreciate anything you can do to help –I’ll put the donate link in the show notes.  I also have a couple books I’ve compiled from all these interesting thoughts flitting about in my unsettled mind and you can get them, physical, e-book or audio on my site at RunRunLive.com

Also, one last note.  I do have a RunRunLive group on Facebook that I have never given much love but I post the shows and the articles there and would love to see some conversation around some of these topics we mull over.  So if you’re a Facebooky person just search for the RunRunLive Group and I’ll add you. 

And I’ll see you out there, 

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

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: epi3285.mp3
Category:Running -- posted at: 9:59pm EDT

Unicorns-1.3

Me-and-DadIntroductory Comments:

http://go.liverfoundation.org/goto/cyktrussell

[audio:http://www.RunRunLive.com/PodcastEpisodes/unicorns13.mp3]

unicorns13.mp3

Hello and welcome my friends.  This is Chris and this is the third in my series of personal podcasts that I am doing, to air out my brain and deal with my father’s cancer and gear up to run for the Liver Foundation at the Boston Marathon this year.

Note:  Even though this is on the RunRunLive Podcast feed, this is NOT the RunRunLive podcast.  You have fair warning to skip now because I’m not talking about running.  Standard RunRunLive episodes will be labeled as such.

As part of this project, whatever this project is, I’m collecting donations for the American Liver Foundation for my running of the Boston Marathon this year.  I wanted to layer on some purpose for the event and make it more personal.

The donation links are in the show notes and at http://go.liverfoundation.org/goto/cyktrussell

My story is that I already had a number for this year’s race.  I Didn’t need to fundraise, but with my Dad’s health declining I thought it would be a decent thing to do to dedicate this to him and my family.

I’m the youngest of 4.  I have two older sisters and an older brother.  We didn’t always get along with each other as siblings do but we are close and working through my Dad’s cancer has given us the opportunity to spend more time together.  It’s been fun to talk through shared family experiences and memories.

As the youngest I don’t have the depth of memories as my brother and sisters, but they are there and as we spend time together they are unearthed like the quite turnings of some dusty album.  There’s nothing bad there.  There is some funny stuff.  Mostly it is bits and pieces and vignettes that we can compare notes on.

I remember my Dad coming home from work one day with a full size electric organ for the living room.  My sisters were both taking piano lessons and I guess he thought this would give them some additional enablement.

At some point we acquired a full size piano as well at some point.  My Mom taught my girls how to play songs on it when they went for visits.

My Dad designed a built a giant two story car garage out of pre-stressed concrete beams and I can remember helping shingle the roof with cedar shakes.  Snapping the chalk lines, as a kid, and knocking the shingle nails true, row by row, all day long.

He and my brother would work on cars together in that garage.  They had every tool and machine needed to do anything.  I remember one time in the 80’s I dropped my car off at the house.  It needed a universal joint in the front end. I was going to help them replace it (which for me meant handing them tools).  I went for an errand and by the time I came back they had it done already.

My Dad and I would go for walks in the woods in New England.  I don’t remember the walks so much as the trees. I still can identify every tree in New England by its leaves and bark.  If pressed I could make a serviceable whistle from a young willow sapling with a jackknife – which was one of our spring rituals.

The red oak, the white pine, the ash – used for axe handles and hockey sticks – the poplar, the white and grey birch, the pignuts and shagbark hickories – whose bounty we would collect in the fall for fireside cracking and snacking – the hawthorn and elderberry.  My connection to the natural world that I treasure so dearly was born in those New England summers.

My Dad loved to chop wood to feed the wood stove all winter long.  He taught me how to swing an axe.  His favorite axe was a light, thin-bladed axe for limbing the felled trees, and he would grind the cheeks of splitting axes to create the perfect tool.

He taught me how to swing a maul to split the green hard wood and how to stack the split logs so that they would dry.  He showed me that you could split any log with a sledge hammer and wedges.

The wedges in my garage came from his collection.  I use them every year as I relive the pure visceral joy of bringing the heavy maul down on the yielding log in the sultry autumn afternoons.  There is nothing I enjoy more than becoming lost in a large woodpile with my axe, maul, hammer and wedges.

And that’s the lesson here.  There is peace and honor in a job well done.  It doesn’t matter that you can pay someone $100 bucks to mow your lawn or drop a cord of presplit wood in your driveway.  That takes the honor out of it.  The pride and honor of reducing a pile of logs to a neatly stacked and tarped pile of BTU’s for the coming winter is a feeling of intellectual freedom that I am thankful for.

Today I’m going to share with you a chat I had with a friend of mine and fellow Goon Squad runner Michael Robertson about running for charity.

After that I’m going to read a story my brother wrote recently about something funny from our childhood.  I never realized how good a writer my brother was until he began to comment on the Caringbridge site my sister set up for my Dad’s friends to check in.  He was always the best story teller in our family.  He could spin the tallest tales with a straight face and get away with almost anything.

Cheers,

Featured Interview:

Michael Robertson

shots of whiskey for the plow drivers

Written Feb 13, 2014 3:46pm by Dave Russell

Being that it is a cold and snowy day today, I thought I would relate a story of how our Father (Russ) attacked problems head on with simple and imaginative solutions.

Shots of whiskey for the plow drivers

The Russells were the original Skyfields Drive hilltop residents of Groton. When we moved in, no other residents shared the top of the hill and during heavy snow we were pretty much on our own. This was the mid sixties; a time long before the advent of DSS when kids were considered free labor for the menial physical tasks. For example “Adults run the chainsaw and split logs. Kids carry wood and drag brush”.

To shorten the response time of the town plow crews, Dad came up with the brilliant but elegantly simple plan to bribe the plow drivers with hot coffee or shots of whiskey to encourage them to come by our neighborhood first. It was this type of imaginative thinking and direct approach that made him a legend and our “go to guy”.

We would usually see the plows start up the hill from 119 through the windows off the deck and have about 5 minutes to prepare.

Since Mary Lou was the oldest but couldn’t go out alone, she and I usually got the nod. We had to wear dark clothing to contrast with the snow and flag down the plows without getting plowed into a snow bank ourselves. Over time, we learned that it was best to stand across the street and approach from the driver’s side door as the plow traveled slowly up the hill. Each driver usually downed one on the way up and stopped for a second on his way back down.

As expected, the shots of whiskey were far more popular than the hot coffee. In fact, if we tried to offer only coffee, the drivers would ask if the whiskey was already “in there”. It did not take the DPW long to learn that there was free whiskey available up on Skyfields Drive and there was not a quicker or better plowed road in town.

Often, we had to service a whole line of snow removal vehicles waiting for their whiskey and make multiple trips back to the house for re-fills. Mom would count the trucks by looking down towards 119 and have our resupply ready. I think this serving experience prepared both of us for work later on at Johnson's

We were also expected to keep track of repeat clients and inform them that “Our parents say you’re shut off” when they reached their 3-shot limit..

One morning years later, my friend Jason and I decided to surprise the paper delivery man with a free shot of whiskey around 5:00AM. When he saw us coming, he drove away in terror. By that time, life in Groton had changed forever.

Dave R

Summary Article:

Thanks for listening if you have been.  I know this is entirely self serving but too often we seal off the past and look to the future.  As we get older we begin to unwrap those packages.

Last time I checked I’m at about $1700 of my $2000 goal.  The Boston Marathon looks like it is going to be crazy this year.  Thank you for all my friends who have helped.

Go to:

http://go.liverfoundation.org/goto/cyktrussell

Thank you for joining me on my journey with purpose.

Chris,

Music by Bridge Underwater - “sad song”

Direct download: unicorns13.mp3
Category:podcasts -- posted at: 4:16pm EDT

The RunRunLive 3.0 Podcast Episode 3-284 – David Mills and the Average Joe Ironman

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3284.mp3]

Link epi3284.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 and welcome to episode 3-284 of the RunRunLive podcast. The two bell tone means that the captain has started his approach into Boston’s Logan International airport.  Please return all seats and tray tables to their full and upright position and pass any service items to the stewardesses as they come down the aisle…

How have you been? 

I managed to finish the Umstead Trail Marathon last weekend to give me my 12 marathon in 12 months.  That’s something isn’t it?  Nothing left except taking back the Boston Marathon Finish line.  It was a very pretty course with the first 8 miles or so being single track and then rolling dirt roads for the rest of it.  Great course, great organization, a real treat.   

The park itself abuts the Raleigh Durham Airport, so it’s super easy to get in and out of.  

My goal was to beat the cutoff and finish and I did that.  The first 18 miles were great but the last 8-10 were a bit of a slog.  I’m just not fit.  Let me tell you my tale of woe.  I’ve been kinda bummed out that I can’t race these marathons, or at least handle them with style, but looking back on the year I’m frankly amazed that I was able to run as well as I did for as long as I did.  

Those last three were three marathons in just a couple days longer than a calendar month.  

I was feeling reasonably fit after doing some quality zone 2 training in December.  My ankle was a little sore but nothing I couldn’t run through.  I felt really strong in the self supported Groton Marathon that we did after Christmas.  Things were looking up.  

Then I did what coach always tells me not to.  I raced.  I went with my family up to the New Year’s Day Hangover Classic (with the Ocean plunge) as is our tradition.  I felt reasonably fit so I laid down a reasonable 7:17 pace for the 10k.  But when I got home the ankle was swollen and I had to have my daughter tape it so I could put my boots on to clear the snow! 

I couldn’t train and I had 2 marathons coming due on back to back weekends.  What to do?  So I signed back up for a pool membership in January and commenced to pool run to see if I could retain enough fitness to jog these two marathons and come out the other side vertical. 

I was a bit worried.  You can fake one marathon but what if I came up injured in the first one?  If I hurt myself on the hills in Waco how would I toe the line in New Orleans the following weekend? 

So it was with a big mental sigh of relief that I came out of New Orleans in one piece.  I had to fly to Europe that week directly from New Orleans and I took the week off.  No running.  

The Saturday I came back I tweaked my back shoveling snow.  I didn’t think much of it at the time.  This sort of thing lasts for a couple days then goes away.  But no, I was unable to train at all for the whole next week.  No core, no bike, no nuthin.  Now I’m looking at a trail marathon in two weeks and I can barely walk with the pain in my back.  And it didn’t go away.  

Getting into my car, any chair or airplane seat was torture.  I was walking around leaning to the left.  I was bent.  Another week passed.  Now I lost a week to Europe travel and two weeks to back pain and I’m starting to freak out a bit.  I’m seven days out from a hard trail marathon and all I’ve been able to do is some light pool running for 2 months,  (except for a couple marathons).  I’ve gained at least 10 pounds and I’m  a big, fat, unfit mess. 

I went in to see Eric for a massage but that didn’t help the back. 

In a fit of desperation I schedule a visit with the doctor.  I don’t mind running in pain but I wanted to make sure this back pain was not something structural that was going to leave me in a wheelchair for the rest of my life if I ran the marathon. 

My GP, who I only see for physicals every couple years is Dr. Schleemak.  He replaced my previous GP, Dr. Wong, who retired.  I’ve only seen Dr. Schleemak once before and he had his finger in my ass which is not a basis for a trusting relationship, but he was great this time around.  He said, “You should go to see a Chiropractor” And he said “Activity is good for it.”  

As soon as I got out of the office I sent an SOS to the local running community to find a chiropractor that I could trust.  I had never been to the chiropractor and basically classified them with palm reader and witch doctors.  I was not disappointed.  Several members of my running club gave glowing recommendations of one local guy.  

Now it’s the week before the Umstead marathon and I’m still walking around listing to the left about 10 degrees and my back muscles are in spasm mode.  

Friday morning.  The day before the race I get an appointment with the Chiro.  Dr. Terry starts by sticking me in an exam room and making me watch a video.  It’s like Thomas the Tank Engine for Chiropractic.  I am not amused and I am considering making a break for it.  

The Dr. pokes my back a bit and explains to me that my 4th and 5th vertebra are stuck together.  He does some contortions and pops them apart.  

I have to tell you, your mileage may vary, but I was instantaneously relieved.  I stood up straight for the first time since the injury. It was like the clouds had parted and the sun came out.  It was amazing.  The back muscles were still sore but the tension was gone.  

And he told me activity was good.  Of course I didn’t mention to either of them that I was planning a marathon the next day…

So I got on a plane and flew to North Carolnia for my 43rd marathon in my 19th state.  I can’t say that cracking my back got me any fitter but my back feels great this week and I’m back to doing core and stretching and working out.

There was no back pain in the race.  My legs, well that’s another story, but hey, you can’t have everything! 

One thing that I discovered is that when I started to get injured I began to give up a little, to embrace the inability.  But, your body can do anything if your mind is on board.  The flip side is true as well; if you lose the mental game your body can’t carry you.  

This whole 12 marathons in 12 months or even 3 marathons in 35 days ended up being a bit anti-climatic.  I was disappointed in myself.  After all, anyone can show up and suffer through an event, there’s nothing special there. 

But looking back at the trials and tribulations of the last couple years and my journey through a marathon a month this year I see it as something of cumulative worthiness.  The way I hung in there and didn’t give up stirs some pride.  Didn’t someone famous say “Showing up is half the battle?”

Now it’s back on the training bus because I’ve got a very important marathon finish line to visit on April 21st this year.  

Today we are going to talk to David Mills who was nice enough to share with me his book on how to be an Average Joe iron man. 

In section one I have an enjoyable inspirational piece on being epic.  And in section two we’ll talk about some strategies to finish your marathon when you’re not fit and the wheels come off. 

On with the show!

Section one:

Pattern breaking with Epic - http://www.runrunlive.com/innovation-and-breaking-patterns-with-epicness

Featured Interview:

David Mills – http://www.thedistancebook.com

An Average Joe’s Path to Balancing Family, Work, and Triathlon

The Distance is not just another “how-to” book about triathlon training. It is the passionate and inspiring path for all of us “Average Joe’s” who have big dreams. It’s about how to balance those big dreams with real life. This is my story of biting off way more than I could chew when I registered for the craziest ultra-endurance triathlon on the planet, and how I balanced family, work, God and training to cross that finish line. But it’s more than just my story – it’s a training path to get you across that finish line too!

theaverageironman@gmail.com

Fellow Endurance Junkies,

In just the 2 short years since my book was published it's been amazing to see the lives that is has affected!  People have set new goals for themselves, they've gotten off the couch, and they've finished Ironman Triathlons! 

When I was first writing my book, The Distance: An Average Joe's Path to Balancing Family, Work & Triathlon, I said that if just one person became an Ironman due to reading The Distance, then I would consider it to be a success.  By that measure, I could not be more happy!  There's nothing I love more than hearing from someone that my book helped to stretch themselves to accomplish something they never thought possible!  Whether it's a 140.6, a 70.3, or a 5K, I love it when I actually get feedback from a reader.  It's not always that we email authors of books that helped us, so whenever I get one, I really value it.

Cheers,

Dave

Section two:

How to manage a crash - http://www.runrunlive.com/how-to-manage-the-crash-at-the-end-of-a-long-race

Outro:

So long episode 3-284, and thanks for the fish!

I am a collector of the metal arcane.  I have a curious mind that likes shiny objects. My brain is a jumbled place of old odd things like a deranged estate sale or the attic of a well used Victorian house.  

I amazed one of my colleagues this week by telling her the story of the Bronze Age Caucasian mummies that they discovered in Western China.  

The Chinese didn’t want to believe that there were red-haired mummies buried in their desert on the wrong side of the mountains and tried to explain it as a trick of the weathering and aging process.  But, these days, you can’t escape DNA and they were proven to be Celtic tribe closely related to the Scotts.  

She didn’t believe me.  But, these days, I have Google to back me up.  The man they discovered was 6 foot 6 with a ginger beard.  The women were redheads.  They were living in Western China 3-4,000 years ago presumably along some trade route. 

The Celts had a thriving Bronze Age warrior civilization that spanned Europe.  They didn’t write much down and their culture was trampled by an ascendant Rome so we don’t know as much about them as we should.  

Here’s another Google moment for you.  Search for a picture of the Roman statue called “The Dying Gaul”.  It shows the Celts as the Romans knew them; tall, athletic warriors who ran naked into battle.  Which, in hindsight, was probably not the best tactic to use against the legionaries. 

Like most Americans I’m a racial mutt, but I like to think I’ve got Celtic genes from these great mystic warriors. 

Bringing this circuitous discussion all the way back to endurance sports – the Celts had a concept of ‘thin places”.  Thin places were physical locations or mental states where the physical world was close to the metaphysical world.  

Thin places were where the residents of one plane of existence could communicate with those from others.  Where you could converse with your dead ancestors.  Where you could see things beyond the physical.  Think along the lines of; “I saw God” or “My life flashed before my eyes.”

I think late in a long race is a thin place where we move beyond the physical and rub up against the unknown.  I think this is why we put ourselves in these states of exhaustion and deprivation.  Like a fasting monk we push the physical out of the way so that we can commune with something beyond this place.  We are rubbing thin the skin between life and infinity. 

I listened to a podcast this week where the author wrote a piece on how running, by any standard definition is a religion.  I’d go further than that.  I’d say endurance sport is a spiritual endeavor.  When you get to a certain point it ceases to be a physical act and becomes a metaphysical act. 

Don’t be afraid to take it to the edge my friends, because when you get there you’ll find me with my feet dangled over the edge grinning like a madman into the abyss. 

Cheers, 

parasitic worm and begins to eat away at your resolve from the inside.  Your body is in pain.  You system is exhausted.  Your dinosaur brain is sending you messages of despair and hopelessness. 

This is the point where you can pull your shoulders up right.  Take a deep breath and let it out slowly.  Look your fear in its beady devil eyes and smile.  That smile, that small curl of the lips will set you free.  Because when you smile you have made a decision to be content with your situation.  You have accepted it and with that acceptance come serenity.  

In that moment you are stronger than you have ever been.  In that moment you are indestructible. 

I will be taking my indestructible mind and body down to Raleigh to try and make the 6 hour cutoff at the Umstead Trail marathon.  Should be fun.  A nice easy stroll in the woods with a couple hundred friends.  I wish Buddy could come. 

And that will be 12 marathons in 12 months.  If you’re in the area come on by and let me but you dinner on Saturday.  I’ll be stag again.  My wife didn’t want to join me, even though it’s her birthday.  I mean what could be more fun than celebrating your birthday at a trail marathon?  I’ll never understand women. 

Thanks for the written encouragement over the last few weeks.  I think you folks give me too much credit.  You are the strong ones.  I’m just the noise in your head.  Thanks for letting me kill some time with you.  

I’m going to change format again at Episode 300.  I’ve got a hankering to do some more comedy pieces or something a bit more creative.  I guess we’ll find out when we get there. 

As you know if you downloaded the Unicorns episode I’m running Boston for the Liver Foundation.  My Dad is losing his battle to cancer and it is what it is.  I’m going to try to do Unicorns episodes in the off weeks between the RunRunLive core episodes.  If you don’t want to listen to them, just delete them.  I won’t be offended.  My Liver page is http://www.go.liverfoundation.org/goto/cyktrussell if you want to pitch in. 

But, enough about me, what about you?  What are you going to do today to make it your masterpiece?  What are you going to do this year that is epic. 

The snow is going to melt over the next few weeks and you’ll have to crawl out of your hole and look for your shadow.  When that happens you’ll have to commit to 4 more weeks of epic-ness. 

And I will, maybe with a limp and a grimace, see you out there. 

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

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: epi3284.mp3
Category:Running -- posted at: 3:13pm EDT

Unicorns-1.2

Introductory Comments:

http://go.liverfoundation.org/goto/cyktrussell

[audio:http://www.RunRunLive.com/PodcastEpisodes/Unicorns12.mp3]

Unicorns12.mp3

Hello and welcome my friends.  This is Chris and this is the second in my series of personal podcasts that I am doing, essentially to air out my brain as I deal with my father’s cancer and gear up to run for the Liver Foundation at Boston. 

Note:  Even though this is on the RunRunLive Podcast feed, this is NOT the RunRunLive podcast.  You have fair warning to skip now because I’m not talking about running.  Standard RunRunLive episodes will be labeled as such. 

As part of this project, whatever this project is, I’m collecting donations for the American Liver Foundation for my running of the Boston Marathon this year.  I wanted to layer on some purpose for the event and make it more personal.  

The donation links are in the show notes and at http://go.liverfoundation.org/goto/cyktrussell

My story is that I already had a number for this year’s race.  I Didn’t need to fundraise, but with my Dad’s health declining I thought it would be a decent thing to do to dedicate this to him and my family. 

I’ll tell you my fundraising experience so far – it’s a funny story. 

As I came out of back to back marathons in January and February it became obvious to me that I wouldn’t be racing Boston this year. My body was too beat up to put the necessary quality training in to run competitively. (I’m sure it was obvious to everyone else but I have a knack for obstinacy and denial when it comes to my running).

I looked around for a Boston sanctioned charity to lend my energy to.  The Liver foundation was the closest thing to my Dad’s cancer that I found.  

I sent them a nice letter (actually a form letter through the ‘contact us’ form on their website) that basically said; “Is it ok if I give you money?  I don’t need anything from you. I’ve run Boston 15 times and I have an existing network that makes reasonable fundraising relatively painless.”

To which they replied with a hearty and cheery form letter asking me to sign a contract, pay a $75 admin fee, commit to at least $1,000 and give them a signed credit card slip. 

I let out a small mental sigh and embarked on the paperwork.  I signed all the forms, sent them $75 and planned my campaign launch.  I know these poor folks have to deal with a lot of crazies so I’m not surprised by the barriers they put up.  I think actual members of their charity team have to raise over $7,000 to get a bib number for Boston. 

Then, after I registered they sent me 37 emails. These were all the new member information things and week’s worth of newsletters that I had missed.  The other fundraisers had been going at it hard for months. 

Here’s my punch line.  I covered their $1,000 minimum in less than 24 hours after my launch.  I know some excellent, high-quality, decent people in our running community. 

And I did allow myself one, small, passive aggressive ‘I told you so’ email to the director of the charity team. 

Why am I running for charity?  Why does anyone? You’d be tempted to say we do it for, or in memery of a loved one.  I don’t think that’s really why. I think we do it for ourselves.  It’s a selfish act with positive social overtones and consequences. 

We do it because our brains are screaming and we need a physical and emotional release.  We need a physical channel for the demonstration of the chaos, grief, sadness and fear in our lives as things happen that we cannot control, cannot understand and are not understandable. 

That’s what the whole charity thing is.  It’s not to help a cause, that’s a symptom.  It’s to keep us from running screaming into the wilderness to hide. It’s to keep us from punching our co-workers and clients. It’s a valve, a salve and a release.

But, perhaps it’s more.  Perhaps it matures into an altruism to our fellow humans.  Perhaps it is a selfish act that chrysalises into an act that enriches our souls. 

Look at the person next to you.  What do you see?  Is it a calm or placid countenance?  You have no idea what spinning chaos is in their minds behind that façade. 

It is through charity, this physical manifestation, that turns thought into action.  This is how we get a glimpse into the inner workings of the human’s mind.  It is through charity that we look into the black box of their soul.  

And we shall know them through their acts. 

I don’t have an interview for you this time around show I’ll just share a piece I did on fundraising tips.  I’m a rookie fundraiser compared to the other ‘official’ Liver people.  They are throwing parties and holding auctions and robbing bank and raising thousands of dollars.   

I do know some things about building a social network though so maybe there is some value in my words. 

Featured Interview:

Raising funds for Charity - http://www.runrunlive.com/thoughts-on-collecting-for-charity

Summary Article: 

I think this will be my last Boston Marathon.  I will make up excuses to justify my decision and many of them will be valid, but I think it just a question of moving on.  I’ve gotten whatever grace that it can give me and it’s time for other adventures.  

All things have a beginning and an end.  We cannot deny that.  We cannot slavishly cling to things from the past.  In fact we need to clean things out of our closets to make room for other things.  It is neither good, nor bad.  It just is.  

The risk of hanging on is the sin of desire.  We want stability in our lives.  We get to a good spot and we want things to stay the same.  The longer we have these things the more we own them and the more they own us.  

At some point this becomes desire and, as the Buddha tells us, desire corrodes our freedom.  Make a habit of letting things go, of cleaning your closets.  This prepares fertile ground for the adventures to come.  Next year I will not run the Boston Marathon.  Not because I can’t.  Not because I don’t want to. Simply because it is time. 

When we deal with loss, the loss of a parent for example we can’t understand the impact it will have on us.  That’s what I have realized.  I don’t know what I’m doing.  I have no experience in these things.  In response I’m letting go.  I don’t own the process.  I’m just a rider, caught in the flow.  

Instead of trying to control, which is my intellectual default, I’m going to try to just be present and aware.  

One of the best ways to give up control is to share.  And that my friends is why we are having this conversation.  

Thank you for your prayers and support. 

Speak to you again in a fortnight or so. 

Chris,

Go to: 

http://go.liverfoundation.org/goto/cyktrussell

Thank you for joining me on my journey with purpose. 

Chris,

Music by Bridge Underwater - “sad song”

Direct download: unicorns12.mp3
Category:Running -- posted at: 11:14pm EDT

The RunRunLive 3.0 Podcast Episode 3-283 – Scott Forrester – the Aging Athlete

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3283.mp3]

Link epi3283.mp3

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

<Introductory Comments:

You know spring is here when you’re hanging laundry out on the clothesline.  Of course there’s still two feet of snow – but dammit it’s sunny out and above freezing and I’m hanging laundry today!

Buddy is standing by my desk staring at the side of my head and occasionally sighing.  He knows the sun is out.  I told you it would happen.  That’s another reason I love New England because we get to feel the rhythm of the planet, we get to be reborn every year.  

You know my friends…You never realize how much bending over and reaching life entails until you pull something in your back.  Yup, that’s right, I’ve spent the last two weeks grimacing from back pain.  

It was the Saturday after I came back from Europe, just after we last talked, and we got another 10 inches of snow at my house.  It was a deep powder and poor Buddy was up to his armpits..or are those leg pits on a dog?  Not sure, anyhow, Buddy was post holing in the front yard so he couldn’t go potty. 

When that happens the dog just does his business a foot off the front porch – which is a bit nasty.  I decided to dig him a nice long pathway so that he could get out into the yard.  Somewhere along the line I felt a twinge in my back, but didn’t think much of it.  

Later I went to the gym, not being the kind of person who takes a hint very well.  I figured I could spin a little but found I could not.  Instead I sat in the hot tub for awhile, which seemed like a good idea at the time, but probably wasn’t because I ended up not being able to walk without crutches by the end of the day. 

By Wednesday I was feeling a little better and decided it would be a bonza idea to go for an easy run outside to break my cabin fever.  That turned out to be a bad decision.  Then it kept snowing, so, ya know, I had to keep shoveling. 

And, here we are about two weeks later and I’m just beginning to be able to put my shoes and socks on without crying out in pain.  

But – I’m going to put appositive spin on it.  I’m optimizing my weight loss opportunity.  Here’s how that works – let’s say I’m fit…I’m 180 pounds and running and 8 minute mile in my training I’m only burning 100-120 calories an hour (according to That Running Magazine, you know the one) but as I continue to not train, lose my fitness and get out of shape I can burn 30% more calories per mile!  Yessiree! At 200 pounds and a 10 minute mile I’m burning more than 200 calories a mile! 

I’m optimizing my weight loss.  In reality it’s very strategic.  

Yeah so this whole 12 marathons in 12 months is coming to a close with me hanging on my a shoe string! 

I went in to see Eric in Boston to see if he could get me back on the road – you may remember Eric as a guest on the Mary McManus episode a few year’s ago.  He declined to work on my back but he worked on the ankle and tried to open up my psoas to relieve some of the pressure on the back.  

I haven’t got much training in with all this.  I did manage to get a long walk in down in Atlanta this week and even that seemed to make my back angry.  I’ll try to get in the pool tonight and hopefully I can get a couple more long pool runs in before I line up for the Umstead Trail Marathon next week.  (God help me).  Then I get a month and a half to see if I can get vertical for Boston.  

Then I am taking a hard look at my overall fitness.  I need to build some base and become less fragile.  Maybe get back on the bike or do some triathlons to build up some strength.  

If I’ve learned anything from this year it is the importance of base fitness.  I would not embark on another multi-marathon program again without a) being extremely fit in my core and b) having an enormous base of mileage to fall back on. 

Today we have a long chat with Scott Forrester about the importance of holistic strength and the mind/body connection and how it can help you stay strong into your old age.  

In section one I’m going to talk about what we can learn from the battles of history.  In section two I’m going to consider the question “What would be your advice to a beginning marathoner?” 

The clothes, sweet with the perfume of detergent flap in the low breeze.  Spring birds chirp tentatively in the trees, picking at the new buds.  The world shakes off its gilded torpor and looks to a new day.  

We strike forth, hardened by the knowledge of the transience of life to seize our world, while we can. 

On with the show!

Section one:

How a smaller army can beat a larger army - http://www.runrunlive.com/winning-with-a-smaller-army

Featured Interview:

Scott Forrester - transcendent-running.com

I have a free ebook download if you would like to look at it.

Chris, Thanks again for interviewing me. Here is the bio and picture you asked for. Also if you are looking for people to interview on the east coast you might find a friend of mine very interesting. Jae Gruenke at the balancedrunner.com  She has been using the Feldenkrais Method to help runners for years and has some great videos on youtube.  In the middle of the country, Boulder Colorado.  there are Douglas Wisoff PT and accomplished ultra runner at radiantrunning.com  He has worked with some top level athletes including Tim Deboom Ironman Hawaii champion. Andjanetrunyan.com a super running form coach I have worked with a lot. If you are interested in them , tell them Scott sent you their way.  

Bio:

Running has always been an important part of my life. I am blessed to enjoy my favorite activity into my 60’s. In order to do so I have had to continue to learn. It is the learning process that I want to share. After falling off a roof and breaking my ankle in the year 2000, I continued to run. By compensating for the ankle I developed knee problems. After having my ankle surgically repaired the knee problems persisted. An orthopedic surgeon told me that I should not run anymore. The MRI indicated narrowing of joint spaces and degenerative changes occurring.

That's when I began to search for answers. This led me to develop The Transcendent Running Method which helps people run more fluidly and with greater self awareness. Benefits include better performance, quicker recovery, and unleashing individual potential. If you are an older runner you can decrease problems with arthritis, avoid unnecessary surgery and continue to enjoy life at a higher activity level than you may have thought possible.

 I’ve enjoyed running and finishing many half marathons, 2 marathons and 2- 50ks. I’ve been an ACE Certified Personal Trainer since 1999, a Physical Therapist Assistant since 2010, and currently an authorized Student Awareness Through Movement® teacher, and be will graduating as a Guild Certified Feldenkrais Practitioner in June 2014.

Section two:

Advice for a beginner marathoner - http://www.runrunlive.com/beginner-marathon-tips

Outro:

There is that moment in a long race when you begin to have doubt.  It creeps into your mind like a parasitic worm and begins to eat away at your resolve from the inside.  Your body is in pain.  You system is exhausted.  Your dinosaur brain is sending you messages of despair and hopelessness. 

This is the point where you can pull your shoulders up right.  Take a deep breath and let it out slowly.  Look your fear in its beady devil eyes and smile.  That smile, that small curl of the lips will set you free.  Because when you smile you have made a decision to be content with your situation.  You have accepted it and with that acceptance come serenity.  

In that moment you are stronger than you have ever been.  In that moment you are indestructible. 

I will be taking my indestructible mind and body down to Raleigh to try and make the 6 hour cutoff at the Umstead Trail marathon.  Should be fun.  A nice easy stroll in the woods with a couple hundred friends.  I wish Buddy could come. 

And that will be 12 marathons in 12 months.  If you’re in the area come on by and let me but you dinner on Saturday.  I’ll be stag again.  My wife didn’t want to join me, even though it’s her birthday.  I mean what could be more fun than celebrating your birthday at a trail marathon?  I’ll never understand women. 

Thanks for the written encouragement over the last few weeks.  I think you folks give me too much credit.  You are the strong ones.  I’m just the noise in your head.  Thanks for letting me kill some time with you.  

I’m going to change format again at Episode 300.  I’ve got a hankering to do some more comedy pieces or something a bit more creative.  I guess we’ll find out when we get there. 

As you know if you downloaded the Unicorns episode I’m running Boston for the Liver Foundation.  My Dad is losing his battle to cancer and it is what it is.  I’m going to try to do Unicorns episodes in the off weeks between the RunRunLive core episodes.  If you don’t want to listen to them, just delete them.  I won’t be offended.  My Liver page is http://www.go.liverfoundation.org/goto/cyktrussell if you want to pitch in. 

But, enough about me, what about you?  What are you going to do today to make it your masterpiece?  What are you going to do this year that is epic. 

The snow is going to melt over the next few weeks and you’ll have to crawl out of your hole and look for your shadow.  When that happens you’ll have to commit to 4 more weeks of epic-ness. 

And I will, maybe with a limp and a grimace, see you out there. 

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

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: epi3283.mp3
Category:Running -- posted at: 12:49pm EDT

Unicorns - Finish Lines, Cancer and Family

Unicorns-1.0

Introductory Comments:

http://go.liverfoundation.org/goto/cyktrussell

[audio:http://www.RunRunLive.com/PodcastEpisodes/Unicorns10.mp3]

Unicorns10.mp3

Hello and welcome my friends.  This is Chris and this a new series of podcasts that I’m doing that I’m going to call ‘Unicorns’.  Let me explain.  Be warned this is a bit of departure from what I’ve done in the past.  I’ will try to give you enough information so that you can decide whether you want to get on this particular bus and share this personal journey with me.

This series is going to be about my current life events and journey.  It involves running and the Boston Marathon, but only tangentially.  If you’re looking for marathon tips you should stop now and switch to one of the main RunRunLive episodes or any of the other fine marathon podcasts out there.

If you have been listening to my show for any of the last 5 years and 282 episodes you know that I have chosen not to share much about my personal life.  You could if you listened carefully tease out some of the background noise from my sanitized avatar but for the most part I’ve isolated you from my job and my family. 

I did this for two reasons.  First I didn’t want the show to be about me – I wanted it to be about you and your journey with running and endurance sports.  Second, I suppose I was afraid to trust the internet with too much personal information.  That’s the way we were raised.  It’s part of our culture in New England.  We keep the shades drawn and we give our neighbors their peace and privacy.

Well, my friends, today, and in the unicorn series I’m going to throw open the curtains of my personal life a bit.  I’m going to do so to bring purpose to this year’s running and to let you help me in my journey.

First we’ll have a 15-20 minute interview with Nick from the American Liver Foundation and then I’ll share with you what I’m doing and invite you to get on my bus as things get weird over the next 9 weeks or so.

Cheers,

Chris,

Featured Interview:

Nick Giordano is a 13 time marathoner.  He has been the chair of the
American Liver Foundation's  Run for Research Marathon on two occasions.
Nick serves on the Board of Directors for the American Liver Foundation's
New England Chapter.

ALF- The American Liver Foundation's Run for Research® program is the
oldest and one of the largest marathon teams in the Boston Athletic
Association's official charity program. For over two decades we have
helped thousands of runners compete in the historic Boston Marathon while
raising funds for the fight against liver disease.  The organization's
mission is this one of advocacy and education while raising important
funds for research.

Myfinishline link:  https://www.facebook.com/ThisisMYfinishline

 

Summary Article:

I said I’d get personal and here we go…

A year ago during the holidays my Dad wasn’t feeling well.  He began to look Jaundiced.  After a few visits and trips to Boston we discovered that he had an inoperable tumor on a bile duct in his liver.  They were able to put a stent in to relieve the bile duct and he went through a round of chemo to keep the cancer at bay. 

Over the last year he has had a series of setbacks and infections and now is ready to leave us in the near future. 

My Dad was a runner.  My dad introduced me to the concept of running to get in shape when I was quite young.  He never ran a marathon or any of that he just set the example of running to stay in shape.  My Dad was and is a strong man.  My parents have been very active in their social circle and teaching dance lessons and being an inspiration into their 80’s. 

I’m the youngest of 4 children who all turned out well, thanks in no small part to the direction our parents set us on.  Their belief in education, in learning, in being a better person and making the difference you can have been lessons that have guided us well.

My parents supported me and encouraged me when I started racing marathons.  They came to my races and passed me bottles and cheered me on in my success. 

My parents were always there for me.  In a short while my father won’t be there for me anymore. 

To honor my family, my parents and my family I have decided to run this year’s Boston Marathon for the American Liver Foundation.  I am going to track my journey through this Unicorn series and I need your help. 

Please go to my page at the American Liver Foundation and Donate.

As an extra incentive, if you donate $50 or more I will write and record a personalized inspirational audio message for your next event.  This is not some throw away kindness.  I will write you something powerful and poetic that you can carry with you forever my friends.

Go to:

http://go.liverfoundation.org/goto/cyktrussell

Thank you for joining me on my journey with purpose.

Chris,

Music by Bridge Underwater - “sad song”

Direct download: Unicorns10.mp3
Category:Running -- posted at: 1:06pm EDT

The RunRunLive 3.0 Podcast Episode 3-282 – Dr. Phil Maffetone

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3282.mp3]
Link
epi3282.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 my friends.  Wow! It’s been a weird and busy couple weeks since we last chatted.  Where do I begin? 

Let’s start with introductions for those of you who didn’t get the memo I slipped under your door while you were sleeping this is the RunRunLive Podcast and this is Chris your esteemed host.  I’ll pause for a second while you introduce yourself… Go ahead… {whistles}…uh huh? Really?  That’s fascinating…

Today we have Dr. Phillip Maffetone on for a long chat.  We were having such a warm and interesting conversation I let it run close to a ½ hour.  As much as the inconsistency pains me we may run a wee bit long today.  Take a deep breath and relax.

When I reached out to Dr. Maffetone it was because I remember him from the old days when he was one of the first to recommend training at a lower aerobic level to increase your speed and endurance.  His experiments with athletes ended up as some of the foundation for the Heart Rate training we all take for granted today.

Then I discovered this wonderful man who has gone back to the earth and writes ballads for a living.  Fascinating dude.  I’m going to hitch one of his songs with his permission to the back end of this show. 

In Section One we are going to talk about habits.  In Section Two we are going to talk about marathon strategies.

Like I said – Long show today.

Two weeks ago I met my buddy Ryan down in Waco Texas for the Miracle Match Marathon.  It was a really well put on race.  At some point over the next couple weeks I’ll have to write up a race report.  When we hear ‘Waco’ we don’t picture it as being a particularly inviting place, but I really liked it. 

The course was super hilly but went through some really nice landscape.  The support was awesome.  The swag was good too.  This is a race I would recommend and I’m not sure why more people didn’t show up for it.  My bib number was 50 and I’m guessing there were no more than 200 people in the full marathon. 

My ankle is still screwed up so I couldn’t race.  At this point I’m just trying not to do any lasting damage.  That was my 10th race in 10 months since Boston last year. 

Then on a short week which included snowpocolypse in Atlanta I turned around and flew down to New Orleans to run the Rock & Roll marathon with Eric and Dan.  Again my ankle prevented any ambitiousness. 

I am so glad I was able to run this race and spend the weekend with these two loons from St. Louis.  I had a blast.  This Rock & Roll event was much bigger than the Denver one I ran in October.  It was a big party. 

That was my 11th marathon in 11 months since Boston.

Then I had t get up early Monday morning and fly to Europe for a business engagement in Manheim. 

I guess in summary I managed to run those marathons and have some fun but I’m pretty beat up and haven’t really slept in a couple weeks.  Because of the ankle I haven’t run, except for marathons in about a month.  I’ve been staying in the pool to let it heal and that’s not a good way to stay fit!

When Ryan and I were doing our obligatory Sunday night beer celebration in Waco he was trying to convince to write a book about my efforts this year.  I told him it wasn’t a good story because my goal was to run a marathon a month and re-qualify for Boston.  You can’t have a story where the hero fails! That’s not how it’s supposed to work! 

In my mind’s eye when this started rolling back in last spring I saw myself getting stronger and fast with each race and training back into the fitness I lost to the planter fasciitis.  That’s not how it’s worked out.  I’m running some of my slowest races and limping around like a car crash victim.

The worst part for me is that instead of a celebration of running it is starting to feel like and obligation.  Like work.  That’s no good. 

I hear talk about being an inspiration.  That was never my intent.  After all the lunatics running across various countries and running multiple marathons every day that we have talked to here I didn’t think this thing I was doing was all that inspirational or challenging or note worthy. 

I’d appreciate your feedback my friends.  I don’t feel like an inspiration.  Mostly I feel old, tired and broken.

So Phil, if you’re listening, here are some new lyrics for you.  We can write a song called the ‘ballad of the idiot runner’.

Fight or Flight,

Bane or Blight,

Stand your ground,

Play your sound,

Bon Homme,

False pretense,

Drive the world,

Churn the seas,

Small men with,

Wool vests and cotton minds.

On with the Show!

Section one:

Habits - http://www.runrunlive.com/the-power-of-habit-and-how-to-make-it-work-for-you

Featured Interview:

Dr. Philip Maffetone

An internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise, sports medicine, and biofeedback. Throughout his 35-plus year career, Dr. Maffetone has worked with many athletes, including Mark Allen, Angela Naeth, David Leadbetter, Mario and Michael Andretti and others, has been a respected pioneer in the field of complementary medicine, bringing the latest advances to health care professionals around the world, and has been published in many general, sports and medical journals.[edit]

Dr. Maffetone was presented with the prestigious Statuette award by the International Academy for Child Brain Development, was named coach of the year by Triathlete Magazine, and honored by Inside Triathlon magazine as one of the top 20 most influential people in endurance sports worldwide in the 20th century. Dr. Phil still lectures on diet, nutrition and stress management, and teaches biofeedback to health practitioners. He is the author of over 16 books from publishers including McGraw-Hill, Human Kinetics and Lyons Press, including books published in German, Italian, Korean, Swedish and Japanese.

In 2003, Phil became a songwriter, and began working with producer Rick Rubin, a relationship that continues today in 2013. Along the way, he worked with Johnny Cash, the Red Hot Chili Peppers and a variety of other professional musicians. He currently has released five albums of his original music. His personal website (www.philmaffetone.com) includes his music and a large collection of articles on music, health and fitness, including his Off The Grid writings, which are commentaries on social and environmental health.

Phil’s song included at the end of this podcast with permission is “Twice in one Lifetime

Section two:

Marathon Strategy - http://www.runrunlive.com/marathon-strategies

Outro:

Through the drifting banks of snow we trudge wearily to the end of a long podcast.  Scrape the frost from your glasses and don’t forget that we have one of Phil’s songs on the back end of this show.

What now?  What is the road ahead?  I managed to sneak into a popular trail marathon somewhere in the Carolinas (I think) for the first week of March.  That will be 12 in 12.  I need to heal so I can get some of my fitness back for Boston. 

We got another foot or so of snow at my house when I was in Europe.  But soon enough it will all be gone and the green things will push up through the mud and mulch to brighten the gift of longer days.

It’s just around the corner. 

Since this show is already over budget I’ll keep if brief.  Thank you all for your support.  Reach out to me with steadying hand of encouragement if you can as I limp through the last months of a particularly draining year. 

I will wrap my arm around your shoulder as we stumble forward into the dawning of a new future.  We will lift up our heads, straighten our ties and spit in the eyes of the fates.  We will wrestle free our destiny from the hands of our oppressors and stride smiling mischievously into the unknown.

‘Cause you can be damn sure that I’ll see you out there.

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

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: epi3282.mp3
Category:Running -- posted at: 8:51pm EDT

The RunRunLive 3.0 Podcast Episode 3-280 – Woody Woodburn – Coach Wooden’s Gifts

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3281.mp3]
Link
epi3281.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 friends.  Welcome to the RunRunLive Podcast.  I understand that we got picked up by Stitcher Radio http://www.stitcher.com/ recently.  Which is a surprise to me because I opted to not sign their agreement a couple years back when they came out. 

You see, one of things that I’ve been responsible for in my work world is contracts and their IP clause concerned me.  Basically they reserved the right to take indiscriminant chunks of content out of the podcasts and use them for other purposes. 

I guess they decided their contract wasn’t all that essential to using my content?  Hmm… So I guess I could sue them for IP theft if I was that sort of litigational wanker…which I’m not.

On a similar topic I’ve managed to cut the tether to the ‘Podcast’ app on my iPhone.  It was so dysfunctional.  I use PodCruncher now for my podcast downloads.  It even lets you bypass iTunes and go straight to the RSS source for updates.  This is useful if you want to listen to people who don’t use iTunes to publish their podcasts like our lovable but slightly paranoid friend Nigel.

But anyhoo, if your new, welcome.  I’m Chris and we’ve got some cool and thought provoking stuff for you today in our ongoing quest to figure this world out…and run some quality miles too.

Today we talk to Woody Woodburn who is a sportswriter who has recently published and interesting book that explores his relationship with a famous college basketball coach here is the states – John Wooden.  Coach Wooden had a unique philosophy.  Coach was very successful with molding young people into accomplished athletes and humans.  He simplified the lessons of life into repeatable habits that led to success. 

Habit is a very powerful thing.  Many of the current life-hacking tactics rely on habit hacking.  If you think habits aren’t powerful try putting your wallet in another pocket, or wearing your watch on the other wrist or talking your partner into sleeping on the other side of the bed.  Habits allow us to live life without getting overwhelmed and when they are wrapped around a life purpose they are unbeatable.

I also talk about the importance of tending to your personal brand in section one, and in section two I talk about what to consider when packing for a travel marathon.

Like Buddy the old wonder-dog, I too am in the doldrums of running.  You might say now is the winter of my discontent!  I still haven’t recovered from the ankle issue that I caused racing New Year’s Day.  I tested it out too early and made it mad. I’ve basically been pool running for 3 weeks. 

People say ‘you must hate pool running!’  But, I don’t I find it quite peaceful and it is inside out of the elements.  If you don’t remember, pool running is a way to continue your training without any weight bearing running – search my blog for it if you want the deep explanation.

I’ve got it wired.  I go to the pool late or on off hours so I can have some peace.  I bought an aqua-jog belt because the ones at the club were always in disarray if available at all.  I fold one of those kid noodles in half and stuff that up the back of the belt to get a nice high ride in the water and keep my fee from scuffing on the bottom.

I put my iPhone in a plastic bag and stick it in my swim cap with the headphones run down to my ears.  I can also stick the gym-boss timer in there if I’m doing intervals.  Then I just spin away in a running like motion back and forth in the deep end.  I look like a total tool, but , like I said, it’s peaceful.

I’m going down to Waco Texas with Ryan this weekend, against Coaches orders to attempt the marathon.  There’s no way I’m going to race.  Instead I’ll see what Ryan wants to get done and pace him to his goal.  I think if I go slow (er), tape the ankle and wear the Hokas I can come out of it without hurting myself. 

It looks like I’m going to have to let my BQ go for the near future, but I don’t want to let my marathon a month go – it just feels like quitting even if I’ve got a bunch of perfectly good excuses.

The parts of my life that you don’t know about have been fairly active recently and that’s pulling some bandwidth away from my training. 

A quick story. 

I signed back up with the health club in early January so I could use the pool.  Of course this coincides with the other hundred jaded housewives and enervated couch potatoes that signed up as revolutionists at the same time.

The following week I get a message at home from the fitness director wanting to schedule a meeting so he can help me set up the appropriate fitness plan.  That’s funny.  I’m pretty sure he doesn’t want to get involved in my fitness plans!

Another story.

I’m in the gym over the weekend doing a leg strength workout – all lunges and squats.  This guy sits down and starts watching me.  I’m tuned out on the head phones but make some passing comment about it being a ‘hill strength workout’. 

After a couple sets he says to me “You know, you’d get more out of those if you fixed your form…” Of course he’s right, I’m rushing the sets but I thought that was pretty funny.

Keep those lamps trimmed and burning my friends…

On with the Show!

Section one:

Personal branding - http://www.runrunlive.com/creating-an-effective-personal-brand

Featured Interview:

Woody Woodburn - http://woodywoodburn.com/

Wooden & Me: Life Lessons from My Two-Decade Friendship with the Legendary Coach and Humanitarian to Help "Make Each Day Your Masterpiece

Bio:

Woody Woodburn has been a sports columnist for more than twenty-five years in Southern California. National recognition for Woodburn’s writing includes First Place for Column Writing by the Associated Press News Executive Council; Column Writing honors by the Associated Press Sports Editors; E.W. Scripps Newspapers “Columnist of the Year” and Copley News Service’s “Columnist of the Year.” In 2003, Woodburn was inducted into the Jim Murray Memorial Foundation’s Journalists Hall of Fame. His work has appeared in The Best American Sports Writing anthology, The Sporting News, and numerous Chicken Soup For The Soul anthologies. He also co-authored Raising Your Child To Be A Champion In Athletics, Arts and Academics (Kensington Publishing/Citadel Press, 2004).

Woody, 53, is also a runner and “Streaker” having run at least 3 miles every day since July 7, 2003 with an average daily total of 8.8 miles. His “young” PR in the marathon is 2:58 at age 22 and his “old” PR at age 49  is 3:11. He lives in Ventura, California, with his wife Lisa; the couple has two adult children, daughter Dallas and son Greg. He can be contacted through his website: woodywoodburn.com.

John Robert Wooden (October 14, 1910 – June 4, 2010) was an American basketball player and coach. Nicknamed the "Wizard of Westwood," as head coach at UCLA he won ten NCAA national championships in a 12-year period—seven in a row[1]— an unprecedented feat.[2][3] Within this period, his teams won a record 88 consecutive games.[1] He was named national coach of the year six times.

As a player, Wooden was the first to be named basketball All-American three times, and he won a Helms Athletic Foundation National Championship at Purdue in 1932, seven years before the birth of the NCAA Men's Division I Basketball Championship. Wooden was named a member of theBasketball Hall of Fame as a player (inducted in 1961) and as a coach (in 1973), the first person ever enshrined in both categories. Only Lenny Wilkens and Bill Sharman have since had the same honor.[4]

One of the most revered coaches in the history of sports,[1] Wooden was beloved by his former players, among them Kareem Abdul-Jabbar and Bill Walton. Wooden was renowned for his short, simple inspirational messages to his players, including his "Pyramid of Success". These often were directed at how to be a success in life as well as in basketball.[1]

 

Section two:

Packing for an Away Race - http://www.runrunlive.com/packing-for-an-away-game

Outro:

Ok my cold and shivering friends.  Just think only 3 months until the Boston Marathon and swimsuit season shortly after that!

Going to get busy now as we work our way through the late winter into spring and then into the Boston Marathon and the Groton Road Race. 

The Groton Road Race is a race or more exactly a series of races in my home town of Groton Massachusetts that we’ve scheduled for April 27th 2014 this year.  Mark your diaries.  I’ve got all the sponsors locked, the insurance done and the awesome team that works on this is way ahead of the curve this year. 

We’re going to be featured in the April Runner’s World, supposedly, and that’s pretty cool.

If I get through Waco I ‘m scheduled to run New Orleans the following weekend with Eric.  I’ll take it as it comes.  It looks like I’ll be on another trip to Europe right after that! Sheesh! I also managed to sign up for a fairly popular and famous trail marathon for my March race.  Now I’ll I have to do is stay upright. 

I have to admit that in these short, dark, cold days of winter I feel a bit sick of it all and want to hide my head under the covers and pillows instead of taking my lance to the daily windmills.  That’s why I need you good folks to give me strength.  

Yes it will get crazy, there will be stress, there will be births and deaths; beginnings, middles and ends but we will get through it with the support of our families and friends.  We’ll keep our heads and go forward with honest intent.  We will be captains of our own ships, confident amidst the crashing waves of the world. 

Because we are leaders and endurance athletes and we are strong.

We will make each day our masterpiece.

And I’ll see 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: epi3281.mp3
Category:Running -- posted at: 8:40pm EDT

Episode 3-280 – Dave McGilivary – the 2014 Boston Marathon

The RunRunLive 3.0 Podcast Episode 3-280 – Dave McGilivary – the 2014 Boston Marathon

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3280.mp3]
Link
epi3280.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 hope you all enjoyed your winter solstice celebrations.  I know you’re all enjoying those new socks and ties and scarves as you battle the elements this week.   

Today we talk with our old friend Dave McGilivary race director of the Boston marathon about what the 2014 race holds in store for us both tactically and emotionally.  There are some good insight for those of you who may be coming to our fair city this spring, and it seems many of you are.

In section one, may the gods have pity on me, I’m going to talk about diet, which is like a cat discussing dog toys.  And, in section two we will talk about running slower to get faster!

I have reached the pinnacle of my comeback from that long injury.  No, I didn’t run a qualifying marathon, but I did injure myself again!  I know, you’re rolling your eyes and sighing, I can hear you.

So what happened? 

I put in a number of great big base weeks coming out of Ft Myers.  I have aches and pains but nothing that I couldn’t run through.  Then I went up to Salisbury, MA to run the Hangover Classic, (which they have renamed the ‘winter classic’ for political correctness) on New Year’s Day. 

This year I decided to run the 10K.  I had no real feel for what my pace would be, not having done any speed work really since August.  I decided to run 7:30’s and treat it as a mild effort tempo run.   

It was around 18 degrees Fahrenheit, so comfortable racing temps.  I had a good run. I knocked out 7:17’s with a little more effort than I had intended.  I definitely felt the lack of speed work and the focus on base building, but it was fine. 

Then my kids and I did the ocean plunge.  The Atlantic Ocean wasn’t so bad at 36 degrees or so.  It’s still a shocker when you go under. There is this moment when you realize your body has ceased to function from the shock and you still need to get out of the water.  It is this infinitesimal moment of panic and a closeness to death.  It’s really quite refreshing as a way to kick off your year.

The next day I had a long run scheduled and I had to stop 45 minutes into it because apparently I tweaked a ligament on the top of my foot racing.  Bottom line I’ve been limping around for a week and I’ve had to renew my pool membership to get my pool-running back into gear.

I have to tell you that it’s great timing.  I was due for a rest week anyhow and I feel really good about my base.  I think if I manage this injury correctly I can limp into my next two marathons quite refreshed and confident! …assuming I can walk again…

My coach is brilliant.  I tasked him with the impossible goal of getting me stronger while training for Boston and running a marathon a month and he delivered by giving me a big load of long, slow, base building.  

It’s ok to overreach.

My friends, you have to go for it.  You have to set goals that stretch you.

In fact, if you want to try a disquieting exercise review your accomplishments for the last three years.  Not just athletics, but in your career, in your aspirations and in your relationships. 

I did this recently as I was refreshing my online business profile and I realized I haven’t accomplished anything of note in my job, really, anything big, in a couple years, since we sold the last company.  And I think it is because I haven’t been taking big enough risks.   I’ve basically been retired.  I can do better.  And - You can too. 

Let’s make 2014 the year we reach for the stars and live in expectation of the abundance of the universe!

On with the show.

Section one:

Diet tips for the New Year -

Featured Interview:

Dave McGilivary

http://en.wikipedia.org/wiki/Dave_McGillivray

In 1978, McGillivray ran across the U.S. from Medford, Oregon to his hometown of Medford, Massachusetts, a distance of 3,452 miles, ending in Fenway Park in Boston. His effort raised funds for the Jimmy Fund and Dana-Farber Cancer Institute.[2] Two years later, he ran the East Coast Run to benefit the Jimmy Fund, running 1,520 miles from Winter Haven, Florida to Boston, Massachusetts joined by Robert Hall, a pioneer of wheelchair marathoning, raising money for the Jimmy Fund and meeting with President Jimmy Carter at the White House during the run. In 1982, McGillivray ran the Boston Marathon in 3:14 while blindfolded and being escorted by two guides to raise $10,000 for the Carroll Center for the Blind in Newton, Mass.[3] He competed in eight Gatorade Ironman Triathlons from 1980 to 1989, an individual endurance event consisting of three back-to-back distance events: a 2.4 mile rough, open ocean water swim, followed by a 112-mile bike race and finishing up with a 26.2-mile marathon run.

In 1981, McGillivray ran in the Empire State Building Run Up, an 86-story, 1,575-step run, placing 10th with a time of 13 minutes, 27 seconds. The same year he participated in the annual New England Run where he triathloned (ran, cycled, and swam) 1,522 miles throughout the six New England states raising $55,000 for the Jimmy Fund. The event required a run up and down Mount Washington and swimming two miles across Lake Winneapesaukee, both in New Hampshire, as well as swimming one mile from Woods Hole in Cape Cod towards Martha's Vineyard, Massachusetts, ending the course with running three miles alongside inmates within the Walpole State Prison and raising $55,000 for the Jimmy Fund.[4] A year later he swam more than seven miles in the Martha's Vineyard Swim, from Martha's Vineyard to Falmouth, Massachusetts, raising funds for the Jimmy Fund and was greeted on the shore by runners such as Alberto Salazar.

In 1986, he formed the first sanctioned running club inside a maximum security institution at Walpole State Prison in Massachusetts. He conducted and ran in numerous distance races inside the prison yard, including completing and winning a full 26.2 mile marathon against inmates.[5]

In 1980, he ran in the Wrentham State School 24-Hour Run, traversing 120 miles in 24 hours throughout 31 cities in southeastern Massachusetts, ending in Foxboro Stadium during the half-time of a New England Patriots football game. Held to benefit the Wrentham State School for the Mentally Retarded, the run raised more than $10,000 for the handicapped.

In 1983, he participated in the Jimmy Fund 24-Hour Swim, swimming for 24 consecutive hours in the Olympic-size Medford High School pool, which totaled 1,884 lengths and covering 26.2 miles (distance of the Boston Marathon), again raising funds for the Jimmy Fund. Also in 1983, McGillivray took part in the Merrimack College New England Bike Ride where he cycled more than 1,000 miles throughout six New England states in 14 days to raise money for a scholarship fund for his alma mater, Merrimack College. In 1986, McGillivray biked again for 24 consecutive hours around a five-mile loop course in Medford, Massachusetts while simultaneously directing the annual Bay State Triathlon being held on the course at the same time. He covered a total of 385 miles, again raising money for the Jimmy Fund.[2]

In 2004, McGillivray and other marathon runners ran across the U.S. following the same path he took in 1978, raising $300,000 for five charities benefiting children. Each year McGillivray runs his birthday age in miles, a tradition he started when he was 12 and realized that running was his passion. McGillivray has also run the Boston Marathon each year since 1973; the first 16 years as an entrant and since working with the race as its director, has run the course after his duties are completed.[6] In 2006, McGillivray wrote “The Last Pick”[1] with writer Linda Glass Fechter, chronicling his childhood as the last pick for team sports because of his small stature, telling readers never to underestimate their own ability to set and achieve goals. The book also covers his life as an athlete and race director.

Professional life

McGillivray created DMSE, Inc. in 1981, a firm which manages mass participatory road race events such as marathons, 10ks, 7-milers and 5ks. He has served as the race director of the Boston Marathon since 1988. In 1998, Olympic Gold Medalist Joan Benoit Samuelson tapped him to become the first race director of the Beach To Beacon 10K Road Race in Cape Elizabeth, Maine.[7]Other races McGillivray and his team manage include the Bellin 10K Run in Green Bay, Wisconsin, the Run for the Dream in Williamsburg, Va., the Women's Half Marathon Series throughout the U.S., the Feaster Five Thanksgiving Day Road Race and as of 2012, the New Balance Falmouth Road Race. DMSE has also created several races, including the Run Gloucester! 7-Mile Road Race], the Spring Training Classic (Jupiter, Fla.) and the Run to Home Base (Fenway Park in Boston).[4] In 2003, McGillivray created the DMSE Children’s Fitness Foundation to support non-profit organizations that use running to promote physical fitness in children.[8]

Awards

·         Race Director of the Year in 2000 - Road Race Management and Running Times Magazine[9]

·         2005 Running USA Hall of Champions .[10]

·         2007 Runner’s World Heroes of Running Award .”[11]

·         2009 Jimmy Award by the Jimmy Fund and Dana-Farber Cancer Institute.[2]

·         2010 Fleet Feet Lifetime Commitment to Running Award[12]

·         2010 Ron Burton Community Service Award, Massachusetts Interscholastic Athletic Association[13]

·         2011 inducted into the USA Triathlon Hall of Fame[14]

·         2011 marked “30 Years Running” with public event; Boston Mayor proclaimed March 12 DMSE Sports Day in Boston[verification needed]

References

1.      McGillivray, Dave (2006). The Last Pick. Rodale Press. p. 1. ISBN 978-1-59486-422-3.

2.      Dana, Farber. "Jimmy Fund". Cancer Fund, non-profit. Dana-Farber Institute. Retrieved 2 February 2012.

3.      Laffey, Kelly (16 June 2011). "The Man You Didn't Know to Thank: Dave McGillivray". Faster Than Forty. Retrieved 2 February 2012.

4.      McGillivray, Dave. "President, CEO". Race Director. DMSE, Inc. Retrieved 2 February 2012.

5.      McGillivray, Dave (2006). The Last Pick. Rodale Press. pp. 183–189. ISBN 1-59486-422-5.

6.      Abel, David. "Running Last but not Lease". Boston Globe. Retrieved 2 February 2012.

7.      McGillivray, Dave (February 16, 2012). "Joanie's Interview". Beach2Beacon.

8.      McGillivray, Dave. "Founder". Non-profit for children. Billy Sheehan. Retrieved 2 February 2012.

9.      Wolfe, Jason. "Dave McGillivray Named Race Director of the Year". Wolfe News Wire. Retrieved 2 February 2012.

10.     "Dave McGillivray Named to USA Triathlon Hall of Fame". Running USA. Retrieved 2 February 2012.

11.     Burfoot, Amby (12/07/2007). "Heroes of Running". Runner's World Magazine. Retrieved 2 February 2012.

12.      "McGillivray Receives Lifetime Commitment to Running Award". Running USA. Retrieved 2 February 2012.

13.     Wolfe, Jason. "Dave McGillivray Receives Ron Burton Award at Gillette Stadium Ceremony". Wolfe News Wire. Retrieved 2 February 2012.

14.      Vellante, John (19 December 2010). "McGillivray". Boston Globe. Retrieved 2 February 2012.

 

Section two:

Going slower to get faster -

Outro:

Ok my eminent risk-taking friends you and I have successfully skated on the pond ice produced by the polar vortex to the end of episode 280 of the RunRunLive Podcast.  

The air is so dry and cold that you feel like the world could shatter into little pieces with the utterance of a single word.  But there is only the silence of the winter wind.  The snow falls, floating silently and filling the scene with a soft drapery.   Your breath clouds and you are filled with the pureness of simplicity and the cleanliness of isolation.

Poor Buddy is going totally bonkers with cabin fever.  I can’t run the trails with him on my dodgy ankle.  I can’t take him with me out on the roads for 2-3 hours on the leash. He’s just not getting outside enough and it makes him a sad dog.

I’m still noodling what we should do for the next iteration of the podcast.  I’m thinking I want to bring on a partner in crime for one of the segments.  Reach out for me if you think that would be fun.  Maybe a Q and A segment with a co-host each week where we answer mail bag questions.

Remember - if you talk at people they lose interest, they fall asleep.  If you involve them in a conversation they stay awake and that’s what we need to do here. 

I’ve got a ton, maybe even two tons and a hogshead, of travel and a couple back to back marathons coming up in January.  Things will get weird, but I like that.  Weird is my lingua franca, my Esperanto and my stock and trade.   If I can pull my world with me into the vortex of chaos – that is my home field advantage.

I’d really like to race Waco and pull off a BQ.  With the base I’ve built I think this is within the realm of possibility, assuming I taper well and race smart.  Ryan is starting to panic that it is a very hilly course, but hey, what goes up must come down.   He said based on last year’s results I would probably win my age group!

If the course turns out to be over-the-top madness hilly like that Bay of Fundy Marathon I could always jog it and race New Orleans the next weekend with Eric.  Or I could race both.  I’ve got the base now so that sort of warped thinking is ok in the netherworld of chaos that I inhabit.

The challenge is that if I can’t get a BQ by Jan. 31st I miss the reseeding deadline for 2014. In reality I can probably work around that.  I know people and it’s hardly in anyone’s best interest to seed me in the wrong place, right?

If I blow it in these two races then I’ll just focus on racing Boston to the best of my ability.  In my world that’s how you show respect to the old race.  If I blow them all, then I’ll worry about that when the time comes.  If I run my legs off I’ll find a competitive crawling adventure somewhere and get back to training.

If we go back to our theme of New Year’s goals and introspection I have a challenge for you.  I want you to commit to doing something epic.  Right now - Or when you get back to the house.  Sign up for something, send an email, fill out a form, call someone and kick off an epic adventure.  Do it today.  Don’t think about it.  Sign up for something epic.

It will change your life.

And I’ll see 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: epi3280.mp3
Category:Running -- posted at: 11:47am EDT



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