The RunRunLive 4.0 Podcast Episode 4-328 – Bobby Gill – The Half-Naked-Hilarity of Cupid’s Undie Run.
(Audio: link) [audio:]
Link epi4328.mp3
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Hello and happy holidays from RunRunLive central here at the Mongolian Yak farm. I was going to do a whole bit about the wild reindeer catching the zombie virus, but since it’s the holidays I won’t mess with you.
Today we have a really good talk with Bobby Gill from Cupid’s Undie Run about his adventure. I’m always a bit hesitant when a publicist reaches out to me about someone or something. I always worry about doing the same interview as 10 other podcasters. That really doesn’t add any value to you folks.
But, I resonated with Bobby and really enjoyed our chat. He does this ‘aww-shucks we just got lucky’ routine but you can tell there’s some focus and talent in the background for him and the Undie run to get so big so fast.
In section one I’m going to talk about strength training. In section two I’m going to wax poetic about 9 key moments in the runner’s journey.
Last time I talked to you folks I was rolling off of the Mill Cities Relay and getting ready for the Jeff Galloway ½ in Atlanta. I’ve continued to have great training weeks and am feeling fairly strong.
I treated the ½ marathon as a pace run and didn’t taper for it. I have pivoted my training from speedwork to long tempo. From the races I’ve done recently it shows me that I have enough speed but I need to work on strength and staying power. I raced the previous Sunday then did two hard 1:20 step up tempo runs during the week. I was also fighting some sort of cold all week.
A travel race in the middle of December is just the worst timing, but I had to be in Atlanta all week anyhow so I just went down early. It was an opportunity for me to test out my pacing strategy to meet some old friends from the pod-o-sphere community and to check out a new race.
I’m not going to go into full race report mode for you here. And I’m certainly not going to debate the Galloway training stuff. It’s not for me, but kudos to Jeff for lowering the barrier to entry to running for so many people. He’s doing good work with his flock.
Overall the race is extremely well managed – everything went off without a hitch. The weather was good – maybe a little warm if you were back in the pack. I ran in short-shorts and singlet. I was soaked when I finished but it didn’t affect my running.
The course was actually interesting and had some pretty parts for a city course.
The defining feature was the hills. I have worked and run in Atlanta for years. I know it’s a hilly place. Running a ½ marathon through it is challenging. Jeff told me that it’s actually a downhill course because the finish in Piedmont Park is a bit lower than the start. It’s a very hilly course.
If you know Atlanta you know that they aren’t periodic steep hills, like in a New England race where you might have a 500 foot monster somewhere on the course. They are consistent long, shallow uphills and downhills. You’re always either climbing or descending. It made it hard for me to execute my pacing strategy.
I forgot my Garmin at home and was pacing old-school off my IronMan watch – which isn’t a problem for me. I was intending to try to pace at just under my marathon goal pace of 8 min miles. The hills made pacing kind of impossible so I just ran by feel.
This is a course where it would have really helped to know the course. The course is a bit deceptive at the end because they run you by and around the park a couple times. You are essentially circling the finish line for 3+ miles.
Tim Cleary had told me there was a big hill at mile 9ish and then a steep downhill into the park. That was the landmark I was looking for. There was a big hill at the 9 mile mark, but that wasn’t the one Tim was talking about. There was the steepest hill on the course around 10 miles with a long steep decent after, then you turn into the park.
Tactically this is where I screwed up. After climbing the big hill in good order I got to the steep downhill and thought to myself “The turn into the park is at the bottom of this hill so I’ll spend what I have here on the downhill and cruise into the finish.”
The problem with that was once you turn into the park it’s still a couple miles of rolling hills to get to the finish. I struggled the last couple miles in the park on dead legs. Not what I was intending to do but still finished under my target average pace. That tells me I probably went out to fast.
I hung around the finishing chute giving out encouraging words and high fives in the warm Atlanta sun.

I’ll tell you a couple of ‘big data’ stories from the week. Now it’s the holiday season so I expect to get my share of junk mail from people trying to sell me stuff. I noticed over the last month I’ve been getting flooded with targeted advertisements for fancy cars. Every day I get some glossy brochure and personal invite letter from Lexus and Jaguar and Range Rover.
I was trying to figure out what demographic inflection point I had tripped in the great consumer database in the cloud. Why did BMW, Mercedes and Audi think that I was ripe for the picking?
I figured it was probably my age and my income level. I’m ripe for a mid-life crisis car. But it all seemed rather sudden and targeted.
Then I was out on a long run with my friend Ryan in the Town Forest last weekend and we were talking about it. Ryan owns a marketing firm. We figured it out.
You see, all the college financial data is public domain data. The great marketing data bureaus know that I just sent my last college tuition check. And that same day the handsome glossies for shiny, new, carefully hand-crafted by Austrian engineers, glinting in the desert sun as a slightly greying athletic male model grins at the abundance of life, while leaning into a challengingly scenic corner in the road from a warm, self-heating leather seat…began arriving by the bundle in my mail box.
On with the show!

Section one - Running Tips
Part Two – Strength Training -
Voices of reason – the conversation
Bobby Gill – The Half-Naked-Hilarity of Cupid’s Undie Run
Here is Runner’s World’s story on Bobby:
Here is a link to a story that ran on a DC radio station:
Cupid's Undie Run is the world's largest organized underwear run and must- do Valentine's Day event. The money raised benefits the Children's Tumor Foundation (CTF), a nonprofit organization that funds research to fi nd treatments and a cure for neurofibromatosis (NF). Presented by Sock It To Me as the official underwear sponsor, Cupid's Undie Run combines a pre-race party, a one mi le -ish undie run and an after party. Cupid's Undie Run will take place on February 13 and February 20.
In 2010, founders Brendan Hanrahan, Chad Leathers and Bobby Gill set off on a mission to raise awareness and donations to CTF after Chad's brother was di agnosed with NF, a genetic disorder that can cause tumors to grow on nerves throughout the body, which can lead to blindness, deafness, learning disabilities, cancer and chronic pain. Affecting more than two millio n people, NF often requires patients to undergo numerous medical procedures.
Since 2010, Cupid's Undie Run has donated nearly $8 million to CTF. A nationally recognized 501(c)(3) non-profit, Cupid's Undie Run held i ts first run in Washington, DC outside of the nation's Capitol Building. In 2016, the run will expand into 36 cities across the nation and three runs in Australia. Each run operates from the support of volunteers - creating an organized and enjoyable experience for its 25,000+ runners.
Cupid's Undie Run aims to put the hilarity in charity, raising fu nds for NF research through whatever means necessary. Why run around in undies in the middle of the winter? There is no better "exposure."
Runners can fundraise as individuals or teams, earning prizes and recognition for their part in helping to #EndNF. Participants in Cupid's Undi e Run must be 21 -years-old or older.
About the Founders
After his brother's diagnosis of Neurofibromatosis (NF), Chad Leathers and friends Brendan Hanrahan and Bobby Gill brainstormed ways to raise awareness and money in the fight against NF. The charitable cherubs decided on undies and started to make Cupid's Undie Run a reality. With endless help and support from volunteers, family and friends, this group continues to lead the world's largest organized underwear run - donating millions of dollars to CTF.
Section two – 9 transformational moments in the running journey -
Outro - Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

OK my friends, you have run, maybe in your underwear, to the end of episode 4-328 of the RunRunLive podcast. It will be Christmas when this drops. I hope you all enjoys whatever version of the winter solstice you celebrate. Make sure to be kind to your family. Even if they are testing your patience.
I’m in the midst of a couple hard weeks of volume and tempo. I’m going to run the Groton Marathon this weekend as a long training run. I’ve got a couple listeners who have stepped up and said they’re going to come along.
I took the week after the Galloway as a step back week. I did a couple of easier Fartlek runs to let my legs get a bit of recovery before this last big push.
This week I knocked off a solid 1:30 step up run. My zone 3 and zone 4 efforts are 15 seconds a mile faster than goal pace – so that bodes well. I’m going to do a 2 hour step up tomorrow that should be somewhere in the 14 mile range. Next week I’ll repeat those efforts and cap it with a 20 miler.
Then I’m going to taper and take a swing at the Rock n Roll Phoenix race on the 17th. It’s not ideal, but If I’m going to requalify in time to get reseeded at Boston I’m out of time. If I can work on my strength training and dial in my nutrition to drop a couple pounds I should be right on my goal pace.
It’s not guaranteed. But I have to commit. If you dither and give yourself outs you’ll never accomplish your goals. You need to have the ‘There is no plan B’ attitude. So that’s it. I’m committed. Over the next 3 weeks I’m going to do the work I can. It’s going to come down to a little bit of luck and a disciplined race execution.

Last week. In addition to all the fine automobilia brochures I was getting a bunch of calls on my cell phone from various states. I’d answer them or they’d leave a message. Sometimes they’d ask for ‘Harry’ and I’d tell them it was a wrong number. Sometimes they’d ask about my interest in earning an online degree.
It wasn’t until one of them asked for Harry Potter that I figured out what was going on. Someone had filled out an interest form for colleges using my phone number and Harry Potter’s name. At first I was annoyed but then I’d be like “Are you listening to what you’re saying? You’re asking for Harry Potter, really?” Anyhow I’m just explaining it to them now.
I mean if you’re an admissions assistance for an online college you don’t need me adding to your misery. I joked with my kids that I should start asking about Wizarding classes and such.
But – my best story from last week is about ancient smells.
I had to pack for a week in Atlanta, including a race. I am a business traveler and I use a small roller-board and I WILL NOT check a bag. I had to figure out how to get all my stuff into the one bag.
The item of clothing that takes up the most space is my size 12D Hoka Clifton 2’s that I’m currently running in. I decided I’d wear these on the plane and save the space in my bag.
Now, I’ve been running in these shoes since the middle of August. You figure 30 miles a week for 16 weeks is north of 400 miles. Many of these miles were hot and sweaty. These shoes are rather well-used, salt encrusted and aromatic.
I get on the plane to Atlanta and get upgraded to 1st class. I kick my shoes off to let them air out a bit and give my feet some breathing room too. The steward comes by with the tray for the meal service – (yes they still serve meals in 1st class). On the tray he’s balanced a nice full glass of red wine.
As he places the tray on my tray table the nice full glass of red win drops off the front directly between my legs. I have one of those ‘Oh shit!’ moments. There is a moment of good natured chaos. But I discover that the wine totally missed my (white) pants and merely glanced off my computer bag.
Where did the wine go? Well it neatly filled up my size 12D Hokas.
Now I’ve got a pair of wine-soaked running shoes that I have to race in the next day. The attendant was mortified as I poured wine out of my shoes, but assured them it wasn’t the end of the world. They had given me another great story to tell and if that was the worst thing to happen to me I’m leading a charmed life indeed.
More noticeable was the incredibly unique aroma of old sweat and cheap wine. I’ve wandered this planet for many years and I don’t think I’ve ever smelled anything like that. A very rich, full-bodied smell with notes of dead animal carcass, you might say.
I smiled when I thought about the race the next day and people wondering what that smell was. Maybe I’d be like the pied piper attracting all the middle-aged Galloway women with my secret wine pheromones.
Then I thought, maybe this isn’t a unique smell. Maybe this is a very ancient smell. Maybe this is the smell of Greek and Roman warriors. Maybe I had rediscovered the scent of Pheidippides himself.
So, think about that when you unwrap your Old Spice Cologne gift set from under your pagan yule bush this year and I’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Direct download: epi4328.mp3
Category:Running -- posted at: 3:40pm EDT

The RunRunLive 4.0 Podcast Episode 4-327 – Kyle & Brent Pease – Where there’s a wheel there’s a way!
(Audio: link) [audio:]
Link epi4327.mp3
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Good morning, good afternoon, good evening, my friends. Wherever and whenever this ghost of my voice finds you I hope you are well. Welcome to the RunRunLive podcast Episode 4-327. Today we have a great talk with Kyle and Brent Pease who are a team of brothers that run races. I think you’ll dig their story and get a kick out of their running adventures.
In the first section I’m going to talk a bit about flexibility and range of motion. In the second section I’m going to talk about Dr. Carol Dweck’s book, “Mindsets”.

It’s been a good couple weeks since we last chatted. I am recovered from my rolled ankle and running well. I’ve got a bit of a head cold today so I apologize for the sexy voice.
I’m heading down to Atlanta this weekend, actually tomorrow, to run the Jeff Galloway half. It will be a good test race for me. I’m planning to go out at marathon pace, try to pace it well and close strong. Weather looks reasonable. It’s a hilly course, but that’s ok, I need the work and the practice.
I raced the Mill Cities Relay last weekend. It’s a 5-leg, invitation only, local club relay race. I was the captain of a senior team. The legs are all different lengths but there’s one long one, leg 4, which is a 9.5 miles and that was my leg.
We got perfect racing weather. It was mid-30’s and sunny with no wind – so it ran warmer than the temperature. I raced in short shorts, a long sleeve tech with my club singlet over it, a fuzzy hat and light cotton gloves. I carried a bottle of UCan.
Leg 4 is an entirely slight downhill route that follows the Merrimack River. It’s additionally challenging because the leg before it is only 2.5 miles so you really don’t have much time to warm up. You basically have to jump out of the car and go.
My plan was to pace it at near my target marathon pace of 8 minute miles then close hard at the end to mimic a step-up or negative split. Me being me, instead I lit out like a cat with its tail on fire and was racing in the low 7’s from the start.
Once I got a couple miles in I managed to calm down a bit and came in with an overall average of 7:26 for the leg. I was happy with the time, because, like the Thanksgiving 5k it shows me that I have gotten some of my speed back.
My legs were the constraint. I was hurting in the last couple miles with dead legs and wouldn’t have made it much farther. Someone took a picture of me on the course and my form is crappy. In the picture I’m over-striding. My quads were dead and it wrecked my form.
With this additional data point I’ve pivoted my workouts to longer tempo training away from the speed work. I got 2 more 9+ mile step-up runs in this week going into Sunday’s race. I’ll see how marathon pace feels on the legs for the half and that will give me a good idea of where I am. If all goes well I’ll try to target a race in January to see if I can stretch it out to the full 42k.
All good. I feel strong. The heart is hanging in there.

I drove up to Buffalo NY last week from where I live in Mass. It’s interesting to drive through upstate NY and Western Mass. 100 years ago this area was the center of industry and commerce. Each valley has a town with a brick factory, a rail line and a court house, but there’s not much industry anymore.
I drove by the Erie Canal and many tumble-down farms and old buildings. It’s not to say that the area is super depressed or a wasteland, it isn’t. It just isn’t industrial anymore. It’s like a museum to the industrial age.
But, when I see one of those finely crafted brick buildings in the landscape I see a person’s dream. Someone had the dream and the persistence to put a factory there or a house or a barn. They dreamed big of a better future. They bet big on a big future. They took leaps of faith and built without knowing what was going to happen.
I wonder where those people are today. Where are they that believe in growth and abundance? Who among us has the curiosity and drive to build something new on the landscape? Maybe it’s me. Maybe it’s you.
On with the show.
Section one - Running Tips
Part One - Form -
Voices of reason – the conversation
Kyle & Brent Pease – Where there’s a wheel there’s a way!
Pease Brothers Bio KYLE PEASE At Kennesaw State University, Kyle excelled in the Sports Management field. He worked on designing disabled athlete friendly sports facilities in Acworth, GA before graduating in 2008 with a BS in Sports Management. Throughout his time at KSU, he was an active member and event coordinator for ABLE (Advocacy, Boldness, Leadership, and Empowerment), KSU's disabled student organization. Kyle was also a brother of KSU's Pi Kappa Phi fraternity. Kyle has worked as a liaison and an ambassador at a major grocery store chain and at Children's Healthcare of Atlanta. Kyle enjoys competing in marathons and Ironman races with his older brother, Brent. With the mission of instilling hope and determination, Kyle wants to help people see the world from a different view. Through his accomplishments and speeches he hopes to provide a positive outlook and inspiration for individuals looking for motivation in their own lives. Kyle's message, though always delivered with a sense of humor, is heartfelt and inspired by his unique perspective of life.
BRENT PEASE Brent, an avid sports fan, always enjoyed competing in sports as a child. It wasn't until he completed his first Irondistance race in 2010 that he and Kyle really enjoyed sports together. Since then he has gone on to complete six Ironman races and numerous 70.3 & Olympic distance races. Brent swam at Woodward Academy and graduated from Florida State University. Brent is multi-sport coach with Dynamo Multisport and is the Executive Director of the Kyle Pease Foundation.
THE BROTHERS PEASE Together Kyle and Brent help other disabled athletes compete in the multisport & endurance world through their non-profit organization, The Kyle Pease Foundation. The Kyle Pease Foundation promotes success for young persons with disabilities by providing assistance to meet their individual needs through sports and competition. Programs include scholarship opportunities, adaptive sports equipment, and participating in educational campaigns around Cerebral Palsy. The Pease brothers have completed over 30 races together since 2011. Brent and Kyle recently completed their second 140.6 mile race together at Ironman Florida with a time of 13 hours, 38 minutes. In 2013, the Pease brothers completed their first iron-distance race at Ironman Wisconsin with a time of 15 hours, 9 minutes.
Press October 2014: Pair of Brothers Compete in This Year’s Ironman
October 2014: Atlanta Brothers Aim to Make History
July 2014: Pease brothers push through the AJC Peachtree Road Race together
Sept 2013: Pease Brothers Finish First Ironman Tri
The Kyle Pease Foundation 711 Cosmopolitan Dr #126 | Atlanta, GA 30324 | 404-822-2383
Section two – Gratitude -
Outro - Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

That’s it my friends you have successfully driven through the postindustrial landscape of Episode 4-327 of the RunRunLive Podcast. Keep an eye out for Kyle and Brent when you’re out at races, say ‘hi’.
I’m racing this weekend at the Galloway. Then I’m going to load up a couple cycles of high mileage to bulk up my distance on top pf my speed and tempo and with that, who knows? Maybe I’ll be ready to requalify.
It’s a scary thing for me. Now that I find myself on the precipice again it scares me. But, you never know how a race is going to turn out until you stand on the starting line and take the test.
I’ve got a guy recording the audio version of my MarathonBQ book. He does a podcast called the “Passerby” podcast which is about story telling.
Remember if you stop getting the RunRunLive podcast every 2 weeks go into iTunes and re-subscribe to the new feed.

Last week. In addition to driving to Buffalo I was also on a plane in Alabama. When I got on the plane I mistakenly sat in the wrong seat. I knew I had an aisle seat, but I sat in D when I was supposed to be in C.
This odd gentleman sits in the C seat and is looking at his ticket confusedly. He mumbles something about ‘I think you’re in my seat’. I check my boarding pass and say ‘you’re right – but it’s the same seat if you just want to stay there’.
He says ‘no’ and he wants his seat. I’m like, ‘OK buddy, no problem’ and we do the dosey-doe and swap aisle seats right next to each other. The other passengers are giving bemused smirks and ironically raised eyebrows. The thing is, now that I’m in my correct seat, the C seat there’s an empty seat next to me. It’s the only empty seat on the whole plane. Karma.
I try to be super nice to people this time of year because everyone is so stressed out. If you follow me on social media you might notice that I don’t jump on any of the hate and religion and politics stuff. It doesn’t affect me one way or another what you are angry about.
You see, I figure I can really only control my side of the relationship. And even if you are doing a really bad job of executing your side of the relationship by, let’s say, being a dick, I still can only control my own thoughts and actions, and that’s where I focus my energy.
So as we stroll through the end of the year why don’t you try to be the best customer that sales clerk has ever had? Why don’t you try to be the partner that your loved ones deserve? Why don’t you try to be that member of your community and society that holds up your end of the relationship?
Because that’s under your control.
And while you’re noodling that,
I’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Direct download: epi4327.mp3
Category:Running -- posted at: 5:45pm EDT

The RunRunLive 4.0 Podcast Episode 4-326 – The Chris Interview

(Audio: link) [audio:]
Link epi4326.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Hello, my friends.  Happy Thanksgiving! I know it’s not a global holiday but I’m sure most of you will know that this week was a national holiday in the US called Thanksgiving.  It’s a one day holiday, typically the last Thursday in November.  Since it’s a Thursday holiday it pretty much kills a whole week of productivity in the business world. 

I will typically not travel on the week, instead I’ll spend the time loosely in my office working on miscellaneous stuff.  Many people will take the whole week off, but for me it’s actually easy duty because I don’t need to travel and no one in bothering you. 

The schools give their students a brief break and extended families pull together from around the country to spend a day together.  This makes it a bit of a travel nightmare for business people with all the students and old people lost in the airports. 

In some companies they will schedule internal meetings for the week because there is no client work to be done.  I had originally done this but we canceled the meeting so I was home.  I took the opportunity to drive up to fetch my youngest at college which is a 12 – 14 hour round trip, but I got good weather, no traffic and no construction so it wasn’t too much of a marathon. 

Got to listen through and get caught up on all my podcasts for the week.  I’m working my way through Mike Duncan’s ‘Revolutions’ podcast.  Those of you who have been members of the RunRunLive community my remember I interviewed Mike for episode 160 in 2011 about his ‘History of Rome’ podcast and his wife’s ½ marathon addiction. 

As far as my training…well…there’s been a ‘development’.  Let me tell you a story.  Last week was a step-back week for me in my training plan.  I was feeling strong and I’ve been very intentional in this training cycle to do whatever it takes to not get injured.  I’ve been managing the volume and intensity very well. 

I’ve been focusing on not giving myself an overuse injury as I try to get some speed back.  As my coach tells me “There’s a difference between good intentions and being intentional.” 

I had planned out this week so I could get my workouts in and drive to get Teresa and race on Thurday.  I planned to do my long run, which was a measly 13 miler, on Saturday.  As I worked through my chores on Saturday I figured I needed like 1:45 to run the 13 miles in the road, and set my sites to get out on the road by 3:00 to get back before it got too dark.  

3:00 rolls around and I go to get my stuff on.  I can’t find my road shoes.  Which is a problem because I could grab another pair of road shoes, but those shoes I’m looking for have my road orthotics in them.  I’d have to go with a strange pair of shoes with the wrong orthotics and even I’m smart enough to know that’s not a good idea in the middle of a training cycle.

I must have left my shoes either in the gym at work or in my office.

No worries.  I’ll just switch to a trail run and grab my trail shoes.  I grab Buddy and figure I’ll do two loops of my 6-7miler in the woods behind the house.  It’s still only 13 miles, but now it’s getting late and a trail 13 miles is going to take more than 2 hours.  No worries. I’ll bring a hat with a light for the second loop.  I’m no stranger to running trails in the dark. 

Buddy and I get geared up and head out.  We do the first loop which is about 7 miles and I swing by the house to drop him off.  Now it’s dark.  I head back out. 

This time of year the leaves are all freshly down from the trees.  The footing is a bit dicey with the leaves covering up the trails a couple inches deep in places.  I’m usually pretty good at this.  When you plant your foot and you feel the rock or root you just unweight that foot and sort of roll through it. 

But, circumstance intervened again.  It was cold out.  I was wiping my nose.  Which momentarily changed my balance and I planted 190 pounds on something under the leaves and felt that little click and sharp pain.  Classic rolled ankle. 

I limped back to the house with only 9 miles.  It wasn’t a bad sprain.  It wasn’t all swollen and purple like the bad ones.  But it was bad enough to keep me off my feet for a couple days.  And, that’s how the universe changed my training schedule this week!

I stayed off it until yesterday – Thursday – Thanksgiving – I ran a 5K with my daughter. 

The ankle was fine.  I pushed fairly hard.   69/885 - Christopher Russell  21:58  7:04 53  61/432  M   9/79   M5059.  It felt strange trying to run fast.  I’m a bit sore this morning.  I was hoping to go under 7 minute miles, but I’m happy to be running.  Or should I say “I’m thankful”. 

In today’s show we interview, well…me.  I have mixed feelings about this, but it is what it is and maybe you can get something out of it.  For the running bit I’m going to give you a piece on form.  For section two I’ll talk about gratitude.

What are you thankful for? I’m thankful for you.  Thank you for letting me do this.  Thank you for helping me stay focused and thank you for taking this journey with me.

On with the show!

Section one - Running Tips

Part One - Form -

Voices of reason – the conversation

Chris - ?


Section two – Gratitude -

Outro - Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Well now how are you feeling?  All bloated with 8,000 calories of pie and turkey?  No worries.  Nothing that a couple miles in the woods can’t solve. 

Remember – next month I’m going to shut down the extra RunRunLive feed in iTunes.  So if you stop getting a show – search for RunRunLive in your favorite podcast directory and re-subscribe to the RunRunLive 4.0 podcast.  

While we’re at it you can go leave me a review if you want while you’re in iTunes. 

Based on my performance in the 5k this week I’m on track to requalify at some point, but rolling the ankle has set me back a couple weeks in my cycle.  I’m not going to go do that Mississippi marathon in January – I just wasn’t feeling it. 

I’m going to keep my training going but maybe adjust it to a more gradual ramp to do something in February.  I’ve got the Mille Cities Relay on Dec 6th where I’ll be running the 10mile leg.  I can turn that into a long temp run. Then I’m going down to run the JG 13.1 on the 13th in Atlanta.  That will also be a good data point as to my fitness if I treat it as a MP test.  Then we’ve got the Groton Marathon on Dec 27th, which is more of a fun run than anything else, but it’s still 26.2 miles.

Looking at that it’s a full month and I’m probably kidding myself to think I could maintain a high-intensity training cycle through it, but we’ll see.  I’ve got plenty of time.  I don’t’ want it to turn too much into work.  It will be fun. 

I’d like to get a qualifying race in before Boston so I can get re-seeded into a better coral.  Even if I get my qualifying time I’ll be in back in the 11th or 12th corral – but that’s better than 26th.  I also don’t like to put a lot of pressure on Boston because it can be a bitch of a race. 

I tried to upload my first book of running stories “The Mid-Packer’s Lament” to Audible this week.  I had already recorded all the audio myself years ago.  But, they rejected it as not meeting the proper quality and formatting expectations. 

I was a bit disappointed to get a rejection email from these mercenaries, but after I thought about it a bit I decided to ask a better question.  What can I learn from this? 

I found a guy to record my new book “MarathonBQ” into an audio book in accordance with Audible’s standards.  We’ll see how that goes, but the answer to what I had learned was a) I’m an idiot to try to record these things myself without a studio or any equipment or any real editing software and b) now that I know what the standards are I can do it without screwing it up!

There you go.  I’m the silver-lining guy this week.  Turning adversity into oppitunity! Just like a growth mindset individual should.

Have a great weekend, don’t forget to ask good questions and be thankful or what you have- even if it is only the opportunity to screw up less -  I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -


Direct download: epi4326.mp3
Category:Running -- posted at: 4:27pm EDT

The RunRunLive 4.0 Podcast Episode 4-325 – Butch – Quadruple Bypass and Sales!

(Audio: link) [audio:]
Link epi4325.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Hello my friends and welcome to episode 4-325 of the RunRunLive Podcast where we do talk about the transformative power of endurance sport.  How are you doing?  Getting your training in?  Did you have a good week? 

It seems like everyone is in their full on fall racing season.  I’ve seen lots of reports and pictures coming in from Marine Corp and New York and all the other great fall races. 

My training is going well.  It’s had a couple bumps this past week but I’m on schedule for the most part.  I’m just finishing up weeks 5 and 6 of my 14 week plan.  I’m pretty strong. 

I’ve been getting 5 runs in a week with 3 hard workouts, speed on Tuesday, Tempo on Thursday and long on Sunday with recovery runs on Wednesday and Friday.  I’ve been doing an easy 45 minute spin on Mondays as an active recovery from the long run and taking Saturday as a rest day. 

I banged out a nice hilly 17 miler on Sunday with my running buddies.  My speedwork was going great until I had to travel this week and had a bit of a fail on Tuesday morning.  In the running section today we’ll talk about how and why and what to do when you have to walk away from a hard workout. 

I forgot to tell you something interesting that happened to Buddy and me when we were out running in the woods.  One of our routes is a rough single path trail that cuts behind an apple orchard.  It was a gloomy, rainy afternoon and as I was running down the trail there was a flash. 

I figured it might be lightning but it didn’t seem to be a lightning storm and there wasn’t any thunder.  When we returned back through the same spot I paid more attention and sure enough it was a camera trap. 

Maybe you’ve seen these in wildlife photos where they catch the elusive pink-spotted-highland-hyena or some such thing in a photo by rigging a camera along a jungle trail with a motion sensitive trigger. 

Someone caught Buddy and me “In the wild”.  Might make the news as a Sasquatch siting.

Maybe they were just trying to stop me from stealing apples.  It was a good year for apples in New England.  I even got some apples off my own trees in my garden.  The secret is that you have to prune them in the spring.  My wife said “You don’t know how to prune an apple tree!” I said “Sure I do, I watched a YouTube video, I’m an expert.”

In today’s interview we talk with Butch Bellah who is a successful guy who came back from a quadruple bypass to become a runner.  We talk about lots of things including sales as a profession.  I’ve done a number of things in my career and one of the most rewarding has been running sales organizations. 

I hope you enjoy it.  To balance all that selling frothiness and enthusiasm I’m going to include a piece on my experiences with meditation in section two.

I was down in Atlanta this week and Tuesday morning I had that speed work fail.  I rolled out and hit the hotel treadmill at 4:30 AM and from the start I was struggling.  I really had nothing.  I had to be at work for 7:30 so I was crunched for time as well.  I did a couple 800’s and decided it wasn’t my day. 

It was still only 5:45 at this point and breakfast didn’t open until 6:00.  When I walked by the breakfast area they had coffee out and there was a lady setting up breakfast.  I tapped a cup of coffee from the coffee dispenser.

Now, here’s something personal about me.  I like a dash of skim milk in my coffee. That’s my first choice. That actually is the only milk or cream I ever drink is that dash in my coffee in the morning.  I’m not going to debate nutrition with you.  You can do what you want.  I don’t drink milk, except that dash in my coffee.

If I can’t get that dash of milk I’ll have my coffee black.  What I won’t do, under any circumstances it use those little tubs of artificial creamer.  Again, you’re welcome to your opinions but I that stuff is some sort of alien processed chemical concoction and I’m not going to drink it willingly. 

I knew they had cartons of milk in the breakfast spread so I approached the breakfast lady and asked if I might not have some skim milk?  Her body language and countenance said something along the lines of “I hate my job, I hate you and breakfast doesn’t open for 15 minutes.” But her words said “Give me a minute.”  I think you probably have had similar interactions.

I gave her a minute and regaled her with my theories of alien creamers.  She eventually produced the milk carton.  I made a point to make a good connection and thank her for going out of her way when she didn’t have to. 

An hour later when I came back for breakfast cleaned up in my suit and tie she was still there running things. I made sue to thank her again and try to be human in my interactions.  Her body language and demeanor were still a bit surly and she wasn’t effusive.

The next morning when I came in from my run and wandered into the breakfast area for my carton she was there.  She said she missed me in the morning and how was my work out?  We had a nice conversation about how I ran outside and the weather. 

What’s my point?  My point is that if I was to rely on my body language sensors I never would have engaged.  I could make it through my stay and my day without engaging.  How many people like me come through there and treat the people like they are invisible?

By making an effort to engage maybe you make someone’s day better?  Maybe their job doesn’t suck as bad that day?  It doesn’t cost you anything.  As a matter of fact you profit from it.  I felt better about my day now that I managed to have a positive interaction with someone. 

How many times have you gone through your day and have been so caught up inside your own head that you treated people like they were invisible?  What could happen if you made an effort to connect?

On with the show!

Section one - Running Tips

When to walk away -

Voices of reason – the conversation

Butch Bellah - Running away from a quadruple bypass

Butch Bellah B 2 SPEAKER-SALES Trainer-AUTHOR

  • What makes great salespeople Superstars?
  • Aren’t certain people born salesman?
  • How did being a professional stand-up comedian make you a better salesperson?
  • Why are written goals so important to success?
  • How did you turn unexpected open-heart surgery into a sales lesson?

About butch...

Butch Bellah is the owner of Dallas-based B2 (B Two) Training & Development where he works with salespeople and organizations to gain more appointments, win more business and retain more customers. From his first corporate job at 21, it took Butch only 4 years to be promoted to Division Sales Manager, then another short 5 years to Vice President of Sales.

At 35, he and a business partner acquired controlling interest in the company he’d helped build from a $35 million local business to one of the largest wholesale food distributors in the nation with annual sales almost a quarter-billion dollars. During his rapid ascent to sales and financial success, Butch also spent 10-years as a professional stand-up comedian—honing not only his public speaking skills but enjoying what he calls “the best sales training I ever received.”

In May 2009, Butch underwent triple-bypass heart surgery at 43-years old, completed cardiac rehab and ran his first 5K 190 days after surgery. He’s since completed dozens of 5ks, 2-10k’s and two half marathons.

He has written two books, The 10 Essential Habits of Sales Superstars: Plugging Into The Power of Ten and Sales Management For Dummies (John Wiley & Sons) due this fall. Butch is a guest who will entertain, educate and inspire your listeners.


B2 Training & Development

3948 Legacy Drive, Ste 106 #339
Plano, TX 75023

(337) 384-9204

Click HERE to schedule a FREE 50 Minute Sales Breakthrough Consultation

Author of:

The 10 Essential Habits of Sales Superstars: Plugging Into The Power of Ten (2014)
Sales Management For Dummies (October, 2015)
The G.A.M.E. of Sales (Video/DVD)


Section two – Quiet Time -

Outro - Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Ok my friends this is when we choose to walk away from episode 4-325 of the RunRunLive Podcast.

For our next show we’re going to do something fun, or strange or maybe just ego pandering.  I’m going to have our friend Ann interview me.  So, if you have any burning questions you’ve always wondered about shoot them off to me and I’ll hand them to Ann.  If you have any burning sensations that’s another problem entirely and you should see a doctor.

Here’s my public service announcements.  When you search on RunRunLive in the Apple iTunes Store you will see that there are two feeds for the RunRunLive podcast. At the end of the year one of those is going to get turned off by the IT department at RunRunLive headquarters.  If you stop getting a new show every two weeks on Friday’s it probably isn’t because I was eaten by a Kraken it’s because you subscribe to the wrong feed.  If you need further explanations shoot me a note or search my site for a post on feeds.

I am going to race a 5K on Thanksgiving morning.  I’m going to treat it as a tempo workout as part of my training plan. I’m interested to see how I do after a couple months of speedwork.  After that I am going to run the JG 13.1 in Atlanta on the 13th of December.  I’m going to use it as a marathon pace training run and see how that feels. 

Then December 27th I’m going to participate in the Groton Marathon as a long run.  Anyone who is around Groton Mass during the holidays can swing by and run all or part of that with us.  It’s a good time. 

I haven’t pulled the trigger on a target race yet but I’m thinking about the Mississippi Blues Marathon in January with the Rock & Roll New Orleans as a backup in February.  I’m just now getting into the dark part of my training campaign and want to make sure I don’t break before committing resources.  

The New York City Marathon just happened.  You may remember I ran it last year as a sponsored blogger for ASICS and had an epic time. 

Of the many fine articles of running gear that ASICS showered on me were a pile of tech socks.  I love these tech socks.  They are awesome for running. 

When I come back from running the trails with Buddy I’ll kick my shoes off and walk around the house in these tech socks. 

I’ve noticed that they have another interesting characteristic other than being awesome tech socks.  They pick up hair and lint like crazy.  They are the Swiffer sweeper of socks.  They must have little Velcro hooks at the microscopic level.  I’m not sure if this is a good or bad attribute but I do know there is someone else in my house that throws around hair like a professional. 

When I take these socks off they are completely ensconced in dog hair.  And it’s hard to get off.  Those socks really like the hair.  They don’t want to give up the hair. 

When they come out of the dryer the hair is still there but it is clumped together into little hair-balls which makes it easier to get off. 

So, here’s a billion dollar brand idea. Someone get P&G and ASICS on the phone and propose the Swiffer Sweeper Socks – combine it with a Fitbit tracker and an app and you’ve got a winner.

And while you’re prancing around your house in hairy socks I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -


Direct download: epi4325.mp3
Category:Running -- posted at: 6:50pm EDT

The RunRunLive 4.0 Podcast Episode 4-324 – Josh – Overcoming Challenge to Qualify

(Audio: link)




Josh1Link epi4324.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Good morning, afternoon and evening my friends.  This is Chris your co-pilot on this particular audio escapade.  This is the RunRunLive Podcast episode 4-324 and today we’ve got an interview today with Josh who has gone through a bit of a hero’s journey.  He has had personal challenges and come back with the help of some friends to qualify for Boston recently.

The other interesting thing is that I don’t do the interview.  We got one of our friends of the show, Alex, to do the interviewing.  Alex is one of the folks who edits interviews for me, just because he is a friend of the show.  Today the tables are turned and I have to edit his interview!

In section one I am going to give you a piece on how to come back from a big injury.  In section 2 I’m going to talk about trying to fix my obsession with the scarcity of time.

My training is going well.  I got through the first 3-week cycle of my MarathonBQ plan.  I’m finding I don’t have the willpower or fitness yet to do the speedwork at a full 1600 meters and I’ve been doing 800’s instead.  My speed and strength are coming back nicely.  I did a long run of 15 last weekend and felt fine the whole way through.  I even felt strong enough to kick at the end.

I’ve been doing my speedwork on the treadmill at work, which has its pro’s and con’s.  It’s convenient and you can make the workout very structured.  On the other hand I’m always concerned about the real-to-life equivalency.  And I don’t just mean the effort levels are different. I mean there is a certain specificity to being outside in the elements that is beneficial.

I’ve got a long way to go, but I’m not struggling like I was when my heart was all wonky last year.  Very hopeful.  I haven’t scheduled any goal races yet but I have my eye on a few.

My next scheduled race is the Ayer Fire Dept. 5K on American Thanksgiving morning.  This will be a good test of how much I’ve managed to move my race pace set point.  I’ll treat it as a tempo workout.  I’ll go over and run the course before the race to warm up, then I’ll race it hard to see what pace I can hold.  It will be a good indicator.

I’m eyeballing a ½ in Atlanta on Dec 13th which would work well as a marathon pace run.

You have to trust your training plan but it can be useful to pick up some directional data points along the way.  I have the Groton Marathon on December 27th – which is a self-supported 26.2 mile run that me and some buddies from my running club put on each year.   If I treat that as a last long run that points to a qualifying try somewhere around January 10th.

If I screw the pooch on that one I could regroup and try again in February.  I don’t have a number for Boston, but these things have a way of working out for me.

In the spring my company upgraded me to the iPhone 6, which was nice.  But I kept dropping it and breaking it.  They made me buy a better case and I bought the LifeLock case.

It’s quite bulky. It reminds me of something that the Soviets would have designed.  But, supposedly it is 100% waterproof and it has kept me from breaking the phone again.

One challenge is that the hole for the headphones is now rather deep and has a screw-in feature that makes it impossible to use most headphones – especially the Bose headphones I run with and the big noise canceling headphone I use mowing the lawn and using the chainsaw etc.

As a result I had to either not listen to my phone when I was doing stuff, which kills me because I love to double task, or take it out of the case, which totally defeats the purpose of having a case in the first place.

But, fear not, there is a cable adapter that is about 4 inches of cable with the screw-in tip that you can theoretically buy.  Except you can’t buy it in any of the stores I went to.  They’d all say the same thing to me “you can buy that on line for a dollar”.  Which is not so helpful.

I went on-line to buy it from Amazon and was a bit flummoxed that the .97$ adapter was going to cost me $10 in shipping.  I ordered it anyhow.  This was in the beginning of August.  After a few weeks it hadn’t shown up.  I checked the order status and it appeared to make it as far as a distribution center in Worcester and then disappeared.

I sent an email to the company to tell them I never got it and they agreed with me.  But nothing else happened.  It’s nice to be agreed with, but I still needed a cable adapter and we’re going on more than a month.

I ordered another one.  Just this past week I got it.  It’s quite useful.  Because not only can I listen to punk rock while I’m doing speedwork, which is quite helpful, but I can run in the pouring rain with it.  It’s waterproof.  Seriously, like, throw in the toilet and let it sink to the bottom, waterproof.

There’s no moral or life lesson here.  I’m just happy that it appears I’ve finally found a piece of audio technology that I can’t kill with toxic Chris juice.

On with the show!

injury-backSection one - Running Tips

Conming back from a big injury -

Voices of reason – the conversation

Josh – The hero’s journey from challenge through resolution to BQ

Josh Butler - @Butler_Live2Run

Hi Chris,

I've been meaning to send you an email for some time, but felt like I needed to accomplish something of merit before I did (mid-packer merit anyway). Here is a much too long summary of my journey to qualify for Boston this past weekend. I know you are very busy and If you want to skip all my drivel, I have contact info at the end and we can discuss this in a call.

A bit of backstory...

I ran cross country and track in high school and ran a bit in the army after high school. When started college, along with my studies, I found other more "interesting" things to occupy time. Youth allowed me to still look fit regardless of my lifestyle.

It all caught up with me when I injured my back in graduate school. In a research lab of all places. It turned out to be a herniated disc. I went with a conservative approach for treatment for several years until it became debilitating. During this period, I was unable to do anything active and gained 40 pounds. Ultimately, I ended up having a surgery in 2005 to replace the degenerated disc with an artificial disc (titanium hardware). The surgery went well and I started running again after a few months. I dropped a bit of the weight but began to have problems again after a year.

All this time, my activity was non-existent and a gained the original 40 lbs back, plus another 20. I was a fat, pitiful slug. I went through several cycles of trying to reduce the medications and get more exercise (they recommend walking, "...running is bad for your knees"). I would get a little better, but would always get a flare up from pushing a little too much. In 2012, I started a new job and was referred to a physical therapist by a coworker that had suffer with back pain but had recovered. I never had luck with any physical therapist in the past, but was willing to try anything. On our first meeting, she asked what my goals were. I told her that I wanted to be able to exercise, specifically run. To my surprise, and unlike all the other medical professionals in the past, she told me she could get me there. It was nearly a 2 year process, but through a multifaceted approach including strengthening, dry needling, and yoga. I was given the green light for running.

My first run was a bit of a disappointment; I struggled to maintain a jog for the 0.8 mile jog around our block. I kept at it for several months until I was able to run up to 6 miles at a 8:00 to 8:30 pace. I did a few 5k's and started to look for a new goal. I signed up for a half-marathon in November 2014 and found a training plan online. While all of this was happening, I found I needed less and less pain medication to function and I could mentally manage the pain I was having. I'm not sure if this was a result of relearning natural pain management through running, getting in better overall condition, dropping 50 lbs, or a combination of all three.

My first half was a success and I came in with a respectable 1:29:22. In less than a year, I went from a overweight, pain med slug, to a half-marathoner. I heard you mention "keystone habits" on several occasions in your podcasts, and I would animatedly agree the endurance running is a great one. Things started to fall in to place in my life. I felt better physically and mentally, and as an added bonus, all of my interpersonally relationships improved as a result. I was accomplishing things I thought I could never do as a runner, which in turn carried over to my career. Nothing seemed impossible anymore.

With a successful half under my belt, I began the search for the next BHAG. THE BOSTON MARATHON!!! I did some research and found out what the qualification standards were, signed up for a race, and began my next training cycle.

As a side note, I have 3 daughters (ages 1,2, and 9), a wife that works full-time, and I have a job that requires long hours and fairly frequent domestic/international travel (80-125 days/year). I really struggled with the training plan. The plan was so complex that I had a very hard time doing the workouts during my travels. Another complication was that I did all of my workouts at home after 9:30pm when we got the kids to bed. Complex track workouts are made even more complex by headlamp (as you know, not being a stranger to night runs). Coming face-to-face with a badger at night also adds complexity.

I did my best to stick to the training plan and ran my first marathon in May  2015. The first 16 miles felt great, so great that I decided to increase my pace to 7:05 miles. I slowed down to goal pace for miles 16-21, but it was already to late. I seized up in my arms and legs and did the Robocop death shuffle to finish at 3:44. I was crushed. In the week following, I started doing some more research on marathon training. This is when I found this "new thing" called a podcast (I used to be an early adopter of tech and social media...not sure what happened the past few years). I promptly subscribed to every running podcast I could find and listened to them at every available moment. After the first week of this, yours was a clear winner. It was like having Master Yoda in my ear. I listened to every episode on iTunes, and then went back to listen to all of the episodes in the archives. Not only were you informative and motivational for running, but also in you segments on life, change, and dealing with people. You really do a great job of illustrating the interconnection of all things in life.

When you mentioned your books, I quickly purchased every one for my Kindle an read them whenever I had a free moment.

I enjoyed every one of your books, and MarathonBQ was a great fit for what I wanted to accomplish. The plan was tough, an at 40 I thought I may be too old for such an aggressive approach, but in the final month of my preparation for The Milwaukee Lakefront Marathon I knew I had made a ton of progress since my last marathon campaign.

I loved the simplicity of the speed/tempo work, but hated doing the workouts in the beginning. I definitely ended up in the dark place during the training period. Your writings and your spoken words helped me through it all. You gave me the insight to stay positive and motivated through the training cycle. Now I have more of a love/hate relationship with the track work.

Come race day, I was ready. The BQ time for 40-44 is 3:15. I trained and did all of my speed work to qualify with 3:12:30. After qualifying, I didn't want the disappointment of qualifying and not making the cut to register.

I traveled from home in Fort Collins, CO to Milwaukee last Friday, along with my 2 year old daughter, and stayed with my parents in a nearby town. We had a family gathering on Saturday and I worried that I jeopardized my race by being on my feet all day, but race morning I was ready to give all I had. I stuck with the 3:15 pace group for the first few miles to keep my adrenaline in check. I bumped it up a bit to come in at a 7:20 avg pace at the half. I continued to mile 16 and felt the race unfolding in my favor and clocked a 7:18 avg pace for miles 13.1-20. Then the race was on, I dug deep. It was my day to get it done. I finished the final 6.2 miles with a 7:13 avg pace. My final time was 3:11:07; BQ with 3:53 to spare.

It was amazing how much you were in my head during the race. "Let the race come to you...", "spin up the hills...", "keep it under control until mile 20, then the race begins...". Most of all, it is painful in the later miles. You have talked about this in your podcast and how to embrace the pain. Your words were most important at this point in the race. They helped keep me positive and prevented me from giving up. I think this is a function of your plan as well. In the other plans I have tried, I didn't get to practice "pain and fatigue" as much as I did with yours. Furthermore, I thought about that last cycle of training tempo runs in the final 6 miles of the race. I remembered how I thought I could never get through that many mile repeats, but in the end I did. I also feel very strongly that the speed/tempo work has greatly improved my form and running economy. I don't see wear marks on my heels anymore. All in all, it was a great journey, and a great beginning to the next chapter in my life.

What have I learned from all of this?

1) Anything is possible. There is nothing that cannot be accomplished with the right resources allocated to it. It's really about prioritization and how badly you want it. I have a demanding full-time job that requires travel, young children, and a multitude of other things that demand my time. Not to mention a bunch of hardware in my lower back. If I can do it, anyone can.

2) Pain is manageable/controllable without medication. You just need to teach your brain how to manage it. This, like all crafts that you attempt to master, requires training. I believe this is a big component of the transformational power of endurance sports. This was a big part of my journey and I largely credit running with getting completely off of pain medication for the past 18 months. This is the skill that also allowed me to ride the knife edge to run a BQ.

3) You never know where you may find knowledge to help you on your journey. In the past, I never understood the appeal of podcasts. I never imagined I would find one that felt like it was made just for me. When you find inspiration and sage advice, grab hold and use it to its' full advantage.

4) Most importantly, positivity is always the answer, regardless of the question or challenge.

Thanks Chris. You have been like a life coach. I know this podcast endeavor requires a lot of your time and I really appreciate that there are people like you in the world that share their knowledge and inspiration.

I would still love to have a chat with you about all of this. I know you have a busy schedule, but if you give me a couple of available time slots, I would be happy to call.


Joshua Butler

Fort Collins, CO 80524

coveySection two – On the abundance of time -

Outro - Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Ok Folks, that was episode 4-324.  Hope you enjoyed it.  Hope everyone is having a wonderful Halloween.  At our house we practice Satanic rituals year round – so there’s really no novelty to Halloween.

Hey, so, Buddy the old Wonder Dog is doing awesome.  These new supplements we’ve got him on called GlycoFlex from VetriScience really help him from getting sore.  He’s doing 2-3 runs a week with me out in the woods and he’s doing well.  The combination of the cold weather and the supplements have made a new man out of him.

Running in the trails makes my ankles stronger which is the key to surviving the zombie apocalypse.  I mean seriously, doesn’t someone always sprain their ankle when they are getting chased by the undead?  Weak ankles are the number one cause of being eaten by zombies.

A little house keeping:  There are two feeds in Itunes for the RunRunLive Podcast.  I’m going to kill off the old feed at the end of the year.  I’m going to repeat this message every episode until then.

If you subscribe through FeedBurner, that is going away.  Go to and search for RunRunLive and subscribe to that RSS or go to my website and subscribe to that RSS feed.  Either way you’ll have a direct pipe to everything I publish and you can still avoid iTunes.

If you subscribe through Libsyn or my site already then you’re all set, nothing will happen.

Now, the majority of you subscribe through iTunes.  If you go into the iTunes store, type RunRunLive into the search box in the upper right and hit enter.  You will see two shows.

You can tell the old one two ways.  One is by the picture.  It is fatter.  The other is by the description.  The old one will say “Welcome to the Run-Run-Live Podcast…”  The new feed will say “Welcome to the RunRunLive 4.0 Podcast…”

If you are subscribed to the old one it is going away eventually.  Subscribe to the new one.

And when, two months from now, you have totally ignored this message, well I guess we can’t be friends any more.  Seriously – I’m going to put all this into a post with pictures for you just go to my website and search on “I’m a lazy dumb-ass who doesn’t take direction well”.  Just kidding.  There’s a search box on my blog just search of ‘Feed’ and you should find it.  I’ll put it up tonight when I post the show and drop a link in the show notes ->


I’m going to kill this feed ->

This is the new one ->

Now that I’ve insulted you thoroughly…the other thing I’m going to do is to convert my main site to a membership site at the end of the year.  I don’t know what form that will take, I’m still working on it and I’m open to suggestions.

Reading through the comments in iTunes I get the impression that some of you are more invested in the show than I am!  Don’t worry, it’s all good.  We’ll figure it out.  I’m not in this as a career, more as a way to sweep the cobwebs around in my head with the added benefit of helping someone find something interesting by the side of their path once in a while.


I’ll let you off easy this week.  Even though our time together is abundant I find that the things I want to do are more abundant!

I’ll leave you with a funny story.  Not the one that I told my sister Jody last night about wandering into the woman’s room in the mall after my eye appointment – that’s a funny story, but I may have to wait for the statute of limitations before I can tell it.

The funny story is how I found another year I didn’t know I had.

Here’s what happened.  I went in to get my colonoscopy that they could give me last year because of the heart, you may remember that episode, but anyhow… The nurse was checking me in.  She said ‘look over these forms and make sure all the information is right’.  And, me, being literal, looked over the forms for mistakes. I said, “The age is wrong, it says here I’m 52. I was born in ’62 and it’s 2015. Five minus 2 is 3, I’m 53 going on 54. “  She looks at the form and gives me that ‘you’re a dumbass’ look that nurses are particularly good at and says, “Your birthday in is November.”

So, yeah I had convinced myself that I was going to be 54 this year.  Somehow I feel much younger now!

But, as you know, I have an abundance of time.

I’ll see you out there – and for another 12 months evidently...

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -


Direct download: epi4324.mp3
Category:Running -- posted at: 10:06pm EDT

The RunRunLive 4.0 Podcast Episode 4-323 – Adam – Running with a Heart Transplant

(Audio: link) [audio:]
Link epi4323.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Hello there my friends, this is Chris your host and this is the RunRunLive Podcast Episode 4-323. 

Got a calculator?  What’s 323 X 60?  That’s 19,380 minutes, 323 hours, 8.075 straight work weeks, 40+ straight 8 hour work days.  That’s a big pile of narrative.   Isn’t that funny?  How you can just start doing something, a session at a time and pretty soon it adds up? 

And that’s without any compounding of the interest.

Try this experiment.  Every time you go for a run put a penny in a bowl.  Or maybe pick up a rock and put it on a pile at the trail head.   See what it looks like at the end of the year. 

That’s the power of practice. That little bit adds up.  That little handful of sand becomes a mountain to your perseverance.

It’s the same concept with time and money.  Anything can be done through daily or frequent little bits of practice.  I’m working through a book right now.  I don’t find the book particularly entertaining but I feel I need to know the content.  I’m trying to give it 20 minutes a day. 

I did the same thing when I wrote the MarathonBQ book last year.  I laid out the chapters in a table of contents format and worked on a chapter every day for a month – and just like that it was done. It took another 5 months of futzing around and editing, but I got it done. 

Some people call this ‘chunking’.  Take something that seems overwhelming and chunking it down into bite size bits that you can chew off every day. 

My training has been going very well.  I’m working in some consistent speedwork and tempo and building up my distance.  It’s not perfect and I’m still feeling out the paces but it’s progress and I feel strong. 

We love the cool, dry fall weather, Buddy and I.  Even though we’ve lost the sun it’s ok.  I’m no stranger to running with a head lamp in the woods.  It’s a bit hard to stay on the trail when all the leaves fall and obscure the ground.  But that’s why I have Buddy.  He knows the way and can see in the dark better than I can. 

He’s doing very well.  The cooler weather helps.  I’ve also started him on a regimen of joint supplements which seem to be surprisingly effective.  He used to barely be able to get up the day after a 6 miler in the trails but now he shows no sign of stiffness at all.  The product is called GlycoFlex by a company called VetriScience.

I met the guy that runs their supply chain at a conference.  We got to talking and it turns out he’s a veteran marathoner from Vermont.  I sent him a copy of my book and he sent me a bag of supplements for Buddy.  See how this networking thing works out?

Today have an awesome interview with Adam the @transplant runner.  I met Adam on twitter.  I saw his twitter handle and asked a simple question “Are you really running with a heart transplant?” When he said ‘yes’ I had to get him on the show.  Super cool - Super inspirational.  I love this guy and his attitude.  Reminds us that we really shouldn’t be whining and that you can really do anything if you have the right attitude. 

In the first section I’m going to rant about speedwork again.  Just because I’ve been doing more of it and remembering all the benefits first hand.  In the second section I’ll give you some random advice on Blogging. 

Little things every day.  They count. 

I’ve been in the office the last couple weeks.  I don’t have to go to the office but I like the structure and the privacy of an office.  When I use the common rest room outside my office I notice the paper towels.  Specifically I notice the paper towels on the ground next to the trash receptacle.

I think the scenario is that some guy before me washed his hands, (always a good habit) after using the rest room, then took a length of paper towel, dried his hands and tossed it towards the trash.  However in this case the used wad of toweling was off the mark and ended up on the floor. 

In my head I wonder why they didn’t pick it up?  Is their norm such that the effort to get it into the trash is the same as actually getting it in the trash?  Is this their way of ‘sticking it to the man’?  “I may have a crappy life but at least I have the power to throw paper on the ground!”

Seems odd.  But I don’t know what other people are thinking.  I’m in no position to judge. 

I’m not saying this because it somehow makes me mad, but it does make me curious.  Curious as to the thought process.  Are they too rushed?  Is it somehow a health hazard to pick it up and try again?  Would they leave it there if there was someone else in the rest room to witness? I don’t know. 

Going back to our opening thought, if everyone left one towel on the ground we would all be up to our knickers in damp paper towels before long.  And it seems to be contagious.  As soon as there is one on the floor that seems to lower the threshold and then there are many.  The paper on the floor becomes a negative social proof. 

This is the classic broken window syndrome.

You can probably guess what I do.  I pick up all the paper towels on the floor and put them in the trash.  It’s no extra effort for me and I feel like I’m giving some sort of gift to civil society in the process. 

Do you know what else I do?  When I see the janitors I say hello and I thank them for doing what they do.  

Because the way I see it when I pick up those towels and lay down those thank yous I’m putting bricks into a castle.  A castle of karma.  I don’t want anything back.  It’s my gift to those aim-challenged office workers and underappreciated sanitation engineers.

It’s karma.

How’s your aim?

On with the show!

Section one - Running Tips

Speedwork saves the world -

Voices of reason – the conversation

Adam – The Transplant Runner

A Brief History Of Me

Hello Readers!
Follow me on Twitter @xplantrunner

Most people reading this will have probably followed me here from Twitter, where I have somehow amassed a brilliant troupe of followers! So this first blog is basically going to introduce me in a more in depth way, give an insight into my history, and a look at what running means to me! So let's go!!

My heart transplant is obviously a big part of my life, so i'll start here, and how I came to need a heart transplant!

When I was born, it was pretty obvious I was going to be trouble, I wasn't screaming and I was a strange shade of blue, I was diagnosed with Tetralogy of Fallot , in simple terms, oxygenated and non-oxygenated blood were mixing in the heart, and then being pumped around my body.

At 9 months old I underwent my first surgery, a Waterman Shunt. They took arteries from my right arm and used them to 'fix' the defects in my heart. This was a stop-gap surgery, carried out purely to give me a chance to grow a bit and become strong enough for further, more complex surgery.

At 2 years old I went under the knife for a 'full fix' to complete repairs to the heart and give me a normal lease of life. The surgery was initially successful, but 6/7 days later my natural pacemaker stopped working, deemed to be from the surgery. So I went under the knife again that week and had an Artificial Pacemaker fitted.

Surprisingly I was pretty well for 5 years! growing and developing normally as a child should. Just before my 8th birthday, on a routine hospital check up, the pacemaker needed replaced. It is effectively a battery, and it was out of juice! So the next day they fitted me a new pacemaker and I was good to go!

All Going Wrong

Shortly after my 9th birthday, it became apparent that things weren't quite right. I had no energy, very little appetite and basically wasn't myself. After a particularly lacklustre summer holiday my parents took me to our GP, who had me admitted to the local hospital. After 3 days in hospital, they decided nothing was wrong, perhaps I had a virus.

Not trusting the diagnosis, my parents took me to The Freeman Hospital in Newcastle (where all my surgeries took place) I was immediately poked, prodded and x-rayed, and then the bad news came.

My heart was 3 times larger than it should have been, and was operating at about 3% (pro athletes run at about 40% - its an odd measurement!) what they didn't know, was why.

They assumed that the pacemaker had malfunctioned, and determined it was its proximity to my heart. That the signals had somehow become 'confused' and gone awry! I underwent another pacemaker replacement, and it was placed in the now common place of beneath the skin in the front of the left shoulder.

Sadly the replacement didn't solve any problems, my heart was done, I was dying.


The choice to undergo a heart transplant was mine. The Dr's told me the facts, I had less than 12 months without it, and possibly an extra 5-8 years if I had one. The choice was simple, and in my head, it was just another surgery! So I was assessed and placed at the top of the transplant list, I was the worst case on the list, so I would get first dibs on any heart that became available.

1 week later the phone rang - they had a viable heart. Cue mad panic and lots of tears! An ambulance arrived and off we shot on the 90 mile journey to the hospital. On the way there however, the call came in that the heart had died on route, and they wouldn't be able to restart it.

Another 6 weeks passed and then the phone rang again, they had another viable heart. We made it to the hospital and started the pre op routine. By midnight I was being wheeled into the theatre, very drowsy, but still awake.

8 hours later I woke up in intensive care, the op was a success and the heart had restarted first time. I was the 21st child recipient in the UK

A massive amount of thanks goes to the donor family, the donor was only 12 years old and I wouldn't even know how to imagine how harrowing that would be, to then allow the organs to be used for transplantation defies understanding, all I know is that I am eternally grateful to them. (In all, 8 people received organs from this donor - truly amazing)

And Now?

Fast forward almost 21 years to now, and its 2012! The 5-8 years I might have got from the transplant have turned into something more than anyone at the time would have thought possible! Obviously I am not the longest post op transplant recipient, there are people who are almost 30 years post transplant but it still feels pretty good to be this far out!

Pretty much since my transplant i've tried to live a life that would hopefully make my donor and his family proud that I was the recipient. Nowadays, I use my running to help with that!

I started running properly in April 2011, 7.5 miles (bearing in mind I ran maybe 2 miles once a month before hand!) over 3 local mountains. It took me about 4 hours, I was covered in cuts and bruises from slips and falls on the trails, I was caked in mud, ridiculously dehydrated and fairly peckish! I had no idea what I was doing! That same night I experienced DOMS for the first time in my entire life! Every time I sat down, I struggled to stand up again! And staircases were a massive no-no!

So that's a fair old chunk of what makes my internal engine tick! In future blogs i will delve into my running more, and how living with a transplant affects me and what i've done since that night in 1992...

Section two – Getting going with a blogging habit!

Outro - Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Well, my friends, thank you for your continued attendance.  I appreciate it.  Thank you.  We have been transplanted to the end of episode 4-323 (see what I did there?)

My training has been going well.  I laid low for the month of September with all the travel but I started working in some speedwork.  I let coach have a break – and just to squelch any rumors – I’m not fighting with coach or anything dramatic like that – I’m just experimenting with some more intensity to see how my body responds. 

If we add up the plantar fasciitis vacation and the Afib episodes I haven’t been able to get a decent training cycle in since 2011! 

The first thing I noticed is that my paces are off by a full 30 seconds a mile from where I used to be – some of that is due to age, but a lot of it is just being out of practice.  The speedwork feels hard and foreign to my body.  I’m like 3 weeks in now and I’m starting to see the results. 

I started with 5 days a week to see if my body would be able to recover.  Sunday long, Monday recovery spin, Tuesday speed, Wednesday recovery run, Thursday Tempo, Friday recovery run and Saturday off to do house chores.  

This put me in the mid-30’s in terms of mileage.  I made sure to really focus on doing the stretching, warm-up, cool-down and maintenance core work. 

Nothing really hurt, except the plantar fasciitis flared up at the end of the first hard week.  I thought I was toast.  (this was last week).  It was super sore after Friday’s run.  So – I got the splint on for sleeping, I took my Saturday off, I taped the foot for Sunday’s run and I got it under control… so far. 

I think I isolated the problem.  I was wearing an old pair of ASICs E33’s (basic neutral cushion shoes) to get a better feel of the track for speed work.  I don’t keep very good track of mileage in shoes but I remember I wore these for two marathons a year ago – so they are probably toast. 

We’ll keep an eye on it.  I can always swap out the Friday recovery run with a recovery spin instead. 

This Sunday I’ll be volunteering at two local races. The Baystate marathon in the morning and the Groton Town Forest Trail Race in the afternoon.  If you’re running either of those say ‘hi’. We’ll be at the 7 mile water stop at Baystate – just before the bridge. 

I was coming back from getting tires on my Camry this past weekend.  I was sitting in a long line of cars at a red light.  I did what we all do at red lights.  I checked my phone.  Of course the next thing I know there’s the blaring of a horn and the guy behind me is freaking out because I let a 20 foot gap expand in front of me. 

I look in the review mirror and this guy is swearing at me and waving his hands – he’s quite apoplectic.  My first reaction is to give him a big passive aggressive smile and wave.  I also feel that drip of adrenaline as my dinosaur brain prepares for a fight.  Can’t help it. 

As I think about it I wonder what is so wrong with this guy’s life that he has gone off the deep end over 20 feet of pavement?  I just want to say “It’s ok.” 

I’m as guilty as the next guy.  It makes me super stressed out to get stuck in traffic.  Even though I know it has nothing to do with the traffic – it’s me getting me stressed out because of the way I think about time.

I think time is scarce.  In my mind I can only be successful if I get stuff done in the time I have.  How often do we think about time in this way?  I don’t have enough time.  I don’t want to waste time.  Is it worth my time? 

My revelation is that this is all scarcity thinking.  As much as I talk about abundance I think in terms of scarce time.  That is a disconnect between thoughts and beliefs.  That’s an incongruence between a belief in abundance and thought of scarcity.

I wonder if you’re not doing the same thing?  What if we thought of time as abundant? How would that change the way we approached adversity?  What abundance cold that bring into our lives?

And the next time you’re running late and you lean on that horn, I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -


Direct download: epi4323.mp3
Category:Running -- posted at: 9:00pm EDT

The RunRunLive 4.0 Podcast Episode 4-322 – Geoff Smith -1984 & 85 Boston Marathon Champ
(Audio: link) [audio:]
Link epi4322.mp3
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Hello there my strange running friends. How are you? I’m great. Fantastic. Nothing to complain about. Full of joy and abundance. Which, if I’m honest with you, takes a lot of work.
It’s officially the end of summer in New England. The nights are clear and cold. The mornings are crisp like a fresh, clean blanket. The sun sets later and comes up later, noticeably each day.
When I was a youth in school I would hate this time of year. School starting meant the end of a summers’ long and languid lethargy. The weather would turn but not enough to be interesting. There wouldn’t be any snow to sled on or build with for weeks. The days would be short, dim, cold, windy, rainy and filled with work.
Now, Buddy and I, in, perhaps the autumn of our own times feel somehow reborn into the crispness of fall. He roams the house wild eyed and vocal beseeching me to get up, get out and seize the leaf covered forest trails - for that is where we live if only for another year, another day, another fine afternoon or another run.
We pad through the fall forests with the leaves crunching underfoot on the dry trail. The underbrush and weeds spent and brown hanging with their last offering of seeds to be blown on the wind to settle another generation.
Only the wild asters weighed down by their purple froth brighten the trail. The bees harry them with suicidal intensity and a lack of humor that is to be avoided by the cautious runner.
We run, man and dog, weaving through the trees with the sharp afternoon sun lancing through at us from an acute angle like a photgrapher’s darkroom light. The motes of dust swirling in our mists and settling in our wake. The tang of wild grapes bites at the air and brings a smile to my heart. The apple trees in the orchard hang thick with fruit.
Man and dog. Brothers on the road and trail.
Buddy still gets along fairly well for an 80 year old. Like all of us he thinks he can do more than he can. He talks me into it and then he regrets it the next day. With the cool weather he feels a need to get out and play and move. What I often hear when I check in from on the road is “Your dog is crazy!”
It’s been a long autumn. I’ve traveled every week that I can remember. I’m doing ok. I’m getting my runs in for the most part and feel fairly strong. I’ve started to play with speed work and I’ll talk about that a bit today. You can’t just throw the switch. You have to build into the speed work when you’ve been away for a while.
I’ve got a long chat with Geoff Smith today. Geoff won the 1984 and the 1985 Boston Marathon. If you know about the history of the race you may know that these were hard times for the Boston Marathon. It was founded by the BAA in 1896 as an amateur race. The prize was always a simple olive wreath.
It was serious race, for serious runners and serious runners were thought to be the amateurs who ran for the love of the race. Geoff was the last person to win the Boston Marathon before there was prize money. He did it for love.
The pressure of other big-city races offering prize money threatened to relegate Boston to a quaint artifact of the 19th century. A local financial institution stepped in and kept the race alive as they transitioned to a prize money structure.
I didn’t know Geoff was living locally until I got a tweet from him asking me to retweet one of his races. This chat gave me a chance to talk about what is for me, the golden age of US marathoning.
I’ll also chat a bit about the power of self-awareness.
I’ve been feeling a bit pressed these last few weeks with the level of travel and the amount of stuff I’m trying to do. I also am thinking of mortality as I see my running partner struggle with age.
This time of year is a bit of a whirlwind for all of us. The leisure of the summer passes abruptly into the intensity of the school year. Work gets crazy. Personal commitments pile up. People get over-tired. The kids bring home the first good crop of viruses to mix into the social fray.
And so we find ourselves in October tired and sick and bubbling with stress. We have strategies to cope but our armor gets dinged from the continuous hits. The car needs work, the house needs repair the kids need new equipment and a ride to practice.
We feel out of control and driven mad, losing that grip we thought we had on life.
But, my friends, you are not alone. Don’t let circumstance drive you crazy. There is nothing in the environment that you can’t choose to live with and work with and, yes, even enjoy.
Just take that time to close your eyes and take one long, deep breath. Exhale the stress and smile at the next person you see. They may need it more than you do.
On with the show!
Section one - Running Tips
Easing into Speed Work -
Voices of reason – the conversation
Geoff Smith
Boston Marathon Winner 1984 & 1985
1980 and 1984 British Olympian.
1980 British 10K Track Champion.
1982 Providence College Athlete of the Year.
1984 and 1985 Boston Marathon Champion.

Personal Records
800 meters 1.51
1500 meters 3.40
1 Mile 3.55
2 Mile 8.23
5K 13.22
10K 27.42
Half Marathon 61.39
Marathon 2.09.08

• Smith's best time in the marathon was 2:09:08, when he finished 2nd to Rod Dixon in the New York City Marathon in 1983. Smith only lost by nine seconds.
• Smith was a senior at Providence College when he won the 1984 Boston Marathon.
• Both of Smith's wins at Boston were by strong margins. His 1984 win was by over four minutes.
• Competed in the Olympics for Great Britain in the 1980 10000m race and the 1984 marathon
• Works as a middle school teacher and lives in Mattapoisett, Massachusetts as of 2004.[1]
• Has not run at the Boston Marathon since 1990
• Worked as a firefighter for ten years in the United Kingdom after his high school graduation. Entered Providence College in 1980 at the age of 26.
• Ran a 3:55 mile in Wales in 1982
• Was the last person to win the Boston Marathon before the race organizers began giving out prize money to the winners.[2]
• Stopped running in the early 1990s having suffered hip problems since birth. Had both hips replaced and has started running again in June 2013. Is coaching local runners South of Boston.
Year Competition Venue Position Event Notes
Representing United Kingdom
1980 Olympic Games
Moscow, Soviet Union
7th (Q) 10000 m 30:00.01
1983 New York City Marathon
New York, United States
2nd Marathon 2:09:08
1984 Boston Marathon
Boston, United States
1st Marathon 2:10:34
1984 Olympic Games
Los Angeles, United States
— Marathon DNF
1985 Boston Marathon
Boston, United States
1st Marathon 2:14:05
1987 World Championships
Rome, Italy
— Marathon DNF


Well summer is over. Now it is time to think of fall running. We have a great new event on Shrewsbury street. Worcester. An Oktoberfest 5k October 11th Our main charity is “Genesis Club an Accredited Mental Health program that provides education, employment, housing and wellness services to those in recovery
Join me and let's make Shrewsbury Street rock.
Date: Saturday December 12, 2015
Youth Run Start: 12:30 p.m. for ages 14 and under.
Santa Run 5K Start: 1:00 p.m.
Start Location: TBD (Near Union Street)

Geoff Smith

Section two – Self-awareness – the smartest person in the room
Outro - Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Feeling faster? Feeling more self-aware? Feeling like you have made it to the end of episode 4-322? Yes you have.
If you’re in the New England area consider Geoff’s Santa run. That sounds like fun. And you get a Santa suit.
Believe it or not we had our first Groton Road Race meeting. April is just around the corner. It will be our 25th anniversary. Wow. This old dog has run every one. It’s my swan song race too. I’ll be passing the baton over to another race director. I’ve learned a lot in my tenure. I’m grateful for the tribe that kept this race a grand and glorious spring ritual for my old home town.
I’m testing myself a bit with some speed work. But I feel strong. I think my plan of a January qualification race with the Groton Marathon as a last long run is a pretty good idea.
I’d love to get some of you out for the Groton Marathon. This is a self-supported 26.2 mile run that we invented for December because there weren’t any good races around the holidays and we wanted to get a marathon in. Let me think on that some more. I’d prefer not to have to spend any money on it but maybe I can put up a web-page and make it official enough to have it recognized by the Maniacs or something.
I’ll probably run Boston. I’m not qualified but these things have a way of working out for me. If I get the privilege of running it again this year, and God help me, I can’t how many I’ve run, I’m going to use my talents to do something really big for the charity and the community and the sport.
The more I work through my self-awareness process, the more I find myself thinking that I’ve been playing a small game. I know people see me form the outside and maybe see untapped intellect and wonder why I haven’t done more. At least that’s what I wonder.
I think that we all can do more than we think. I read a book by fellow runner Bill Dowis this week and his narrative is similar to my own and so many others and maybe yours.
The narrative is that we are muddling along with our lives, doing ok, and somehow, somewhere, sometime find endurance sports. It catches us by surprise. It catches us by the shirt collar, slaps us in the face, stares deeply into our souls and says “you are capable of more than you think!”
I think YOU are capable of more than YOU think. I beginning to know I am. I’m not talking about running a marathon. I’m talking about finding something in your life that you don’t think you can do and going after it with ferocity and hard work. Not being afraid to fail and not being afraid to succeed.
Go into that thing with only one object – to learn about yourself and what you’re capable of.
And maybe you’ll be surprised.
And I’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Direct download: epi4322.mp3
Category:Running -- posted at: 3:56pm EDT

Episode 4-321 – Steve Chopper live from Cape Cod

The RunRunLive 4.0 Podcast Episode 4-321 – Steve Chopper live from Cape Cod 

(Audio: link) [audio:]

Link epi4321.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Hey people.  How are you?  I’m tired.  I was out in San Diego this week as my ‘Abundance Tour’ continues.  Since we last talked I was in Phoenix, came back home and drove down to the Cape to see Steve and then was back on a plane out to San Diego this week.  This week I am going to be in Boston, but I have a conference in the city that I’ll need to drive in for a couple days.  And I’m speaking a this one so I have to come up with a talk for that and get ready.  Then the following week I’m back out in San Diego for another week-long conference that will require me to leave on Saturday.  

So…When I came off my epic adventure out in Portland I woke up to find all this travel and I’ll be honest it stressed me out.  This time of year is when all of the conferences in my industry happen.  It’s not hard work but you’re on all the time and talking to people.  Many times I’ll be out late entertaining and up early for the events – it can wear on you if you don’t pace yourself.   

I thought about it though and remembered how lucky I am to be able to do all the things that I do and decided to try to rewire my thinking process.  I decided to call it “The Abundance Tour – 2015.  Like a rock and roll tour.  I’m going to get T-shirts made with the venues and dates on them, right?  It helps but I’m still exhausted. 

I managed to get out and run almost every day last week in Phoenix including my favorite run up Camelback Mountain before the sunrise.  One of the days the event had an impromptu 5K which was fun for me! I just treated it as a fun run and chatted up clients because I didn’t want to be ‘that guy’ – the guy who tries to hammer everyone else in a fun run.  

This week in San Diego I was unable to get out at all.  I was unable to do any of my daily practice.  And it bothers me.  But I’ll be back on the bus soon enough.  

Today we will have a recording that I made sitting at the table in my Cape Cod house with Steve Chopper.  Steve is cycling from Concord MA to Yorktown on a folding bicycle and he’s calling it the American Revolutions Tour.  I met him as he was cycling down to my place from Provincetown and we rode 50 or so miles on the Cape Cod Rail Trail. 

In The first section I’m going to talk through something that came up this week which is the situation where people have bad workouts late in their training cycles and it freaks them out.  

In the second section I have a piece that tries to summarize my reading and learning about how to access deeper portions of your mind and potentially the universal mastermind.

The thing I discover about myself with these conferences is how much of an introvert I am.  Having authentic interactions with other humans all day and all night is exhausting.  I’ve been practicing trying to actually listen to people instead of ‘waiting to talk’.   Trying to ask questions instead of trying to demonstrate how smart I am.  

When you do this, amazingly enough, it’s not as exhausting.  When you let go the need to make it some sort of competition or sell something you can connect better and people remember you and you remember them.  


On with the show!

Section one - Running Tips

Am I ready for my goal race?

Voices of reason – the conversation

Steve Chopper 

The American Revolutions Tour

Hi guys,

I'm cycling from Old North Bridge, Concord, down to Georgetown. These are pretty fitting start and end points chronologically for an adventure taking in the main places from the War of Independence. I'll be putting together a travelogue (as my one from last year cycling the Danube to Budapest is almost done).

I'm doing it on my 2 speed fold up Brompton cycle (pic attached), which folds up easily into a box which meets general airline checked luggage sizes. I rescheduled the trip by a week as I found out the UCI world road racing championships are taking place in Richmond VA the week of 21st September. I gave them a bit of marketing about the trip and Brompton have kindly given me a guest pass into the Brompton World Championships USA which is part of that closed roads cycling festival. I'll be meeting up with quite a few Bromptoneers along the way, theres a host I know in NYC, and a few hundred will be flying into RIchmond. I'm also catching up with workmates in Delaware and they will be helping me reenact the famous "Washington crossing the Delaware" painting with my bike, will make a good anecdote! 


I'll be carrying my camping kit, but will hopefully mainly stay with hosts.

I attach my schedule. Due to the best low cost flight schedule/ prices back to Boston from Richmond, I'll be coming back to Boston on Saturday 26th and have a day in Boston on the Sunday.

I will be cycling around 60 miles a day so will be quite leisurely and leave time for plenty of site seeing/ beer!!!


If you have any observations on this plan that would help me refine it, or anyone you think it would be good to catch along the way, then feel free to let me know

Hope to see you soon - all then best!! 

Section two – The Universal Mastermind

Outro - Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Like I think I said last time I’m cutting back on my training for September because of my crazy schedule.  I basically didn’t run this week.  I’ve got to get back on it because I’m putting on weight and feel like crap!  With any luck the time off will heal up all my bent and broken bits and I’ll be able to get a quality training cycle in during the fall and winter seasons. 

Now that my heart is fixed up I’d really like to load up some speedwork and maybe get some of that pace back that I had a couple years ago.  If I look at my own pace tables from the MBQ plan the paces should be quite doable for me.  The BQ paces I need now are almost a full minute off what I needed when I first qualified in the fall of 1997.

I’m also terrified when I start thinking about this because what if I can’t do it?  What if I just get injured again?  What if I just don’t have the time in my life and have to give up part of the way through? I guess I won’t know until I try.  

And I’m also concerned that if I commit to a hard training cycle it will suck up all the free oxygen in my life and keep me from being successful in other areas of my life that need attention.  

If I kick off a cycle in October that would line up with a race the first couple weeks of January.  Maybe I’ll do that.  Then I could schedule our 3rd annual Groton Marathon as a last long training run around Christmas. 

This is how my brain works.  

It would also get me into decent shape for the Thanksgiving races.  

As I was working through how to survive and thrive over this month of heavy travel I was thinking a lot about how to make the interaction I have with people more valuable.  I usually just put on a smile and work the room but that is a very emotionally thin way of engaging people.  A veneer of bonhomie does not produce any value.  

If you are putting on an act, unless you are a really good actor, people sense that and it is off-putting. 

I asked myself the question ‘why do you have that light, insincere avatar approach?’ 

And the answer I got was that because in these business relationships I don’t really trust the people I’m interacting with.  Essentially I’m interacting with my guard up – talking and smiling with one hand on my gun.  

Then, I asked the next question which was ‘Why don’t you trust these people?  What are you afraid of?’ 

And the surprising answer that popped up was that I’m afraid of them.  I’m afraid looking stupid.  I’m afraid of getting hurt.  

Think about that.  I’m having these smiling, friendly conversations with my industry peers that are full of content but also based in fear.  And I thought to myself ‘Gee, that’s not a very abundant way to approach life.”

Then, stay with me, I asked the next question, which was, “What could happen if you weren’t afraid of getting hurt, if you trusted these people?”  What would this bring to you?  

It’s a work in process but I have been practicing being authentic in these interactions.  It many cases it really changes the value and the outcome of the interaction.  Instead of trying to think one step ahead and figure out what you think they want to hear or what you should say in this situation – you just let go of it, step outside the conversation and say what is important.  

It’s much less stressful and being calm in the moment can be sensed by people and they are attracted to that.  

I’ll tell you a story.  

I was sitting at a table having breakfast last week.  At the table was a CEO who was one of the keynote speakers.  I’m chatting with folks.  I chat with this guy talking about mutual friends and such, just being chill.  He starts to lock in on me.  He asks me what I do. 

Instead of the usual I’m an executive at XYZ company and run the ABC group type of safe answer I said “I like to read, write and speak, I love endurance sports and new ideas and I’m currently an executive at XYZ company.” 

That my friends is not an answer anyone expects and says volumes about who I am as a person and the true value that I bring to the world beyond the company and the industry. 

After a few more minutes of chat he says, “Well you’ve got to talk to John Doe who runs my Americas team because we need someone to run the Eastern part of the country so we can grow this business. 

Now, let’s be clear.  I haven’t heard anything else from this guy since then and I have no idea if I’d be interested working for them.  That’s not the point of the story.  The point of the story is I wasn’t pitching this guy or trying to impress him or really even paying all that much attention to him but he was attracted to me by my authentic attitude.  

He felt my detached attitude of abundance and heard something different and valuable in the way I interacted.  This was a demonstration of what the mystics might consider the law of attraction.  

But more importantly it was a demonstration of how we can modify our own selves by asking good introspective questions and then reflecting that self-aware attitude out into the world (or perhaps, the universe).  

So ponder on this as you’re out and about this week.  The way we think influences how we manifest to others.  How are you manifesting in your world? What are you programming yourself to attract?

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -



Direct download: epi4321.mp3
Category:Running -- posted at: 5:07pm EDT

The RunRunLive 4.0 Podcast Episode 4-320 – Laura McDonnell – Learning Speed with MarathonBQ

(Audio: link) [audio:]

Link epi4320.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Intro Bumper:

Hello my folks.  Wow! What a whirlwind of a week I had.  And what a whirlwind of a month I have coming up.  Here we are Episode 4-320 of the RunRunLive Podcast and we’ve got some ground to cover.  

I’ve got a chat with Laura McDonnell today who is deep into training for a marathon with the MarathonBQ program.  I actually have two interviews with Laura.  After we were done with the first one I found that it had an awful digital click in it that would make you crazy, so I interviewed her again.  

But, I was disappointed because I really liked the first take, so I sent it out as a gig request to to see if someone better at audio mixing than I could save the interview.  It turns out they did.  I love crowdsourcing.  For $5 I got my file fixed. 

The bad news is that in order to get the click out they really had to step on the audio so the resultant quality is not so great.  You’ll find it a bit clipped and roboty sounding in places – but the content is great – so I decided to go with it.  I’ll post the second interview up as an added bonus at some point if you want to hear a different take on the same topic. 

I also have for you my Hood To Coast race report which is going to be super long – so I’ll slot that into the second section.  You may want to listen to this one in chunks or on a long run.  Then I have a shorter manifesto piece on why we need to do these epic events. 

I was on a plane this week.  I got upgraded to first class.  It was supposed to be a meal flight for first class but the caterers missed the plane – so no meals. 

The guy next to me was grumbling about how he paid for a meal and he should get one.  He wouldn’t let it go.  I could tell there was something up with the stewardess. She was an older woman and seemed to be bothered by something.  

I told the guy to think about the stewardess because we don’t know what’s going on in her life and his crappy airline meal is probably not that important in the grand scheme of things and definitely not her fault. 

The next time she came by I asked if she was ok and she said she was fine in that way that all women say they are fine to men when they are definitely not fine.  I let it drop. 

Later the young stewardess from coach was there and she was one of those happy go lucky confident types telling us all about how she met her fiancée on Tinder.  

The older stewardess leans in and says “She keeps trying to get me on Tinder, but it’s only been 3 months since I lost him…” 

That’s when the guy next to me learned a valuable lesson in empathy.  

You don’t know what’s going on with people.  You don’t know why that person cuts you off.  You don’t know why they explode over something trivial.  You don’t have any right to know.  

But you can’t assume it has anything to do with you.  

On with the show!

Section one - Running Tips


Voices of reason – the conversation

Laura McDonnell


Section two – Race Report


MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Sorry for that long race report, but, now you have run into the driving rain and wind of my audio prose to the end of episode 4-320 of the RunRunLive Podcast. 

I’m not running at all this week because, needless to say my leg was a bit upset at me from running 28 miles on it.  I won’t be able to run the Wapack Trail race this weekend, but I’ll be up there volunteering.  I’ve got a crazy schedule of travel for the next 5 weeks straight so I may just step back from training and do a maintenance routine for September. 

We’ll see.  I’m not going anywhere.  

If you want to help me you can recommend the podcast to a friend, or you can leave a positive review for my MarathonBQ book on Amazon.  

I was sitting in the hotel this week reading Archeology news on my computer.  I was chatting with the kid that was working there. When I told him what I was doing he said he couldn’t read books.  He said he got a couple minutes into reading and just lost focus.  

I told him, of course you can read books.  I asked him what he was good at; what he really enjoyed. And he said basketball.  I asked him how he got so good at basketball.  He said by practicing and playing a lot.  I told him it was the same thing with anything you want to get good at – including reading.  

I told him a story of flying home from Portland to Boston the day before with my wife.  She was sitting beside me and I was reading a book.  I was underlining bits that caught my interest and making notes.  She said “That seems like a good book, I should read that.” 

What I said to her is that this book isn’t of much consequence in the grand scheme of things.  It’s the other 50 or so books a year I’ve read over the last 40 or so years plus this one that make the difference. 

And that’s how life is.  It’s about daily practice and the long view.  It’s about placing the stones on tiop of each other every day so that someday you will have a palace. 

Start building your palace.  It’s never too late to start. 

And I’ll see you out there.

Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -



Direct download: epi4320.mp3
Category:podcasts -- posted at: 11:36am EDT

The RunRunLive 4.0 Podcast Episode 4-319 – Brad Beer – Running Injury Free

(Audio: link) [audio:]

Link epi4319.mp3

Support my Hood-to-Coast Relay for Cancer Research -

Intro Bumper:

Hello my friends? Nice to see you again.  And by ‘see you again’ I mean in that weird unidirectional podcast way.  I feel the karma.  No worries.  

I’ve been busy.  Winter is coming.  It’s hot and sticky outside but I know better.  Winter is coming.  I’m working on my wood pile for the fireplace and making ready for the snow and ice filled 9 months that are coming to New England. 

I love cutting wood.  You get yourself a nice big stick of red oak.  You chew it up into bite-sized pieces with your chainsaw. Then you get to whack it repeatedly with large pointy metal bits and stack it all up to dry.  It’s just a great combination of effort, utility skill and art.  You should see me swing a maul.  It’s a thing of beauty. 

Big news this week is that I had my 90 day follow up with Dr. Silver on Thursday.  If you weren’t paying attention I managed to give myself the gift of exercise induced A-Fib and they went into my heart after the Boston Marathon to perform some crafty medical shenanigans with the hope of fixing that.  

Looks like they did.  I ran a 1:20 step up run on Wednesday and was able to not only control my heart in a hopeful asymptomatic way but also lay down some sweet paces that I haven’t seen for over a year.  

I posted a YouTube video of these cardio results on my YouTube channel at cyktrussell – where I walk you through the Garmin output.  If you’re into that sort of thing.  The young Doctor also said I don’t have to take anymore Xeralto blood thinner meds – which is a bonus considering how often I run into trees. 

This week I have a conversation with a friendly physical therapist from Australia.  Brad Beer.  Brad is an accomplished runner and triathlete.  Like many of us he struggled with the question of why almost every runner, including me, and probably you too, gets injured.  

Why? And then he decided to answer the next question, “If you could, how would you prevent injury in runners?”  Brad wrote a book that methodically strips down the source of running injuries, answers some of the hard questions and tells you how to prevent them.  

Will we listen?  Of course not! I should be doing my yoga right now instead of this! 

Seriously – it’s a great reference work and a gift to all of us if we could manage to follow the advice! 

In section one I’m going to give you a piece that talks about how all marathon plans have the same 3 elements in them and if you understand these you can understand the whole plan. 

In section two I’ll talk about awareness.  

I’ve had a busy, active and wonderful couple weeks.  I’ve been working very hard on myself and taking some big risks (for me) to gain some transformational momentum in my life.  

It’s tiring to step out of your comfort zone and force yourself through road blocks and try things that you have no certainty with.  But it’s also exhilarating.  Once you kick the chock-blocks out from under your wheels much of the mental inertia falls away.  

Take my hand friends.  Let’s leap. 

On with the show!

Section one - Running Tips

The 3 Universal Elements of any Marathon Training Plan

Voices of reason – the conversation

Brad Beer



I am a physiotherapist, Author of Amazon Running and Jogging Best-seller You CAN Run Pain Free, and founder of POGO Physio. I specialise in helping active people perform at their physical best. Over the last 8 years I have delivered in excess of 25,000 physiotherapy consultations, with thousands of these being for injured runners, and runners looking to prevent injury. I have helped my clients achieve some remarkable results, from the successful first time marathoner, mum running 5kms, through to helping athletes win world championships and Olympic medals. I am an avid runner and former junior elite triathlete. My marathon PB is 2:46 and my half marathon PB is 1:12.

Bullet points

B. Physiotherapy/ B. Exercise Science (APAM)

•Delivered over 25,000 physiotherapy consultations

•Aamazon Best Selling Author of  ‘You Can Run Pain Free: A Physio’s 5 Step Guide to Enjoying Injury Free and Faster Running’ (released March 2015)

•Media commentator (4CRB and Juice 107.3FM Radio, Gold Coast Bulletin, Run for Your Life Magazine)

•Triathlete: Silver Medallist 2012 ITU World Age Group Triathlon Championships &2012 Australian Triathlon Champion Olympic Distance (30-34yrs).

•Runner: many marathons and running events.

•Living at the intersection of maximising potential and physical performance.


To order

Book resources e.g. videos

Running blogs

Twitter @Brad_Beer

INSTA Brad_Beer


Section two – Life Lessons

Awareness - >


That’s it my friends.  You have made it to the end of August and the end of episode 4-319 of the RunRunLive Podcast.  

Good luck to all the crazy bastards running the Leadville 100 this weekend.  Earn those buckles.  My buddy Tom road the mountain bike version a couple weeks ago and got his buckle.  Kiss the Llamas for me. 

I’m heading off for some vacation and the Hood to Coast Relay next weekend. I managed to pull something in my left calf this week so I’m sitting out a couple days but I should be ok for next week.  Sounds like we’re running an ultra-team.  I’m probably the slowest runner on the crew.  Should be fun. 

Still time to give me some cash for my charity if you can – put me over the top. 

The weekend after that, Sept 6th, is the Wapack Trail race.  I hope to see some of you up there.  Then, I think, given that my heart seems to be kinda fixed that I may have to train for my 50th marathon and put a BQ beat down on it. 

I’ve been participating in the V-log every day in August with Zen Runner.  If you want to see my ugly, hairy mug you can search on #ZenVeda or just go to my youtube channel.  

Winter is coming and I’m starting my beard.  It’s coming in quite grey.  But hey, I’m happy to have any hair at all! 

Let me tell you a story.  I always wanted to be a writer.  Ever since I was a kid I knew I had a gift with words.  I was married, and working and owned a house by the age of 22 so there wasn’t much room to indulge in writing. 

I told myself that I’d start working on it as soon as I had a place to write.  I needed an office and a computer or I couldn’t do it.  I made up all these barriers to the act of writing.  I needed a place to write.  I needed a computer.  

I ended up building an office in the basement of the second house I owned.  But, besides a few fitful chapters that book never got written. 

You know what?  I’m still writing that novel in my head. 

You know why?

Because having a place to write and having a computer had nothing to do with it.  I was afraid to write.  This thing I had built up in my head as uniquely mine became such a big thing I couldn’t do it. To try would be to risk failure.  To fail would take that special dream away.  

I’m still writing that book in my head and it may make it to the light of day this year, or maybe next…

People disparage hope.  But I think sometimes hope is the only thing that keeps us alive.  When Pandora opened the box of all the bad things that came out to inflict pain on mortals the one thing that keeps us going came out too, hope.  

They uncovered a Greek city in Turkey recently where a man named Diogenes had written all of his thoughts on the philosophy of Epicurean thought.  He wrote them on an 80 meter long wall that stood in the city of Oenoanda in Lycia (modern day Turkey).  Now that’s putting yourself out there for everyone to see. 

What gift for the world do you have trapped in your head because you’re too afraid to bring it into being?  

Maybe it’s time to build your epicurean wall? 

And I’ll see you out there.

One of the things that frustrates me is when people have an attitude of scarcity.  Scarcity is a form of fear.  It’s a low-level fear that comes from the fear of not having enough or losing what you have.  It becomes a self-fulfilling prophecy.  When you have an attitude of scarcity you invite scarcity into your life. 

You are born with everything you need.  Everything else is gravy. Life is not scarce.  Life is abundant.  

I see people acting out of scarcity and they tend to hide, and hold back, and hoard.  They don’t move out of their comfort zone because of that low level fear of what they might lose.  Scarcity eats you alive. 

The way out of scarcity is to move.  Even if you don’t know where you are going.  Even if you don’t know your purpose. Even if you don’t have any discrete goals. Just move.  Roll those dice and pick a direction and move.  

Once you start moving you’ll find abundance on your journey.  And I’ll see you out there. 

Closing comments

Support my Hood-to-Coast Relay for Cancer Research -



Direct download: epi4319.mp3
Category:Running -- posted at: 9:52am EDT





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