The RunRunLive 4.0 Podcast Episode 4-354 – Heart Rate Training Refresher with Coach

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4355.mp3]
Link epi4355.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

 

Hello my little elves and reindeer and welcome to the Saturnalia celebration of the RunRunLive Podcast.  We are at Episode 4-355 today.  I hope all of you are doing well.  Are you getting to spend some time with your families?  Maybe take a moment to be grateful and in the moment?  It’s all good. 

Today we are going to do a little heart rate training refresher with coach.  I have been getting a lot of questions on heart rate training so I thought we’d take a couple beats to review some of that.  Maybe it will set you up for your next training cycle coming out of the winter solstice. 

In section one I’m going to talk about Raynaud’s disease or syndrome – which is common in the cold weather months – and how it’s a different thing than just having cold hands.  In section two I’m going to wax philosophic about setting your own work/life balance rules.

As you may have noticed from the sexy timber of my voice I am or have been sick.  Last week I had a sore throat that rapidly progressed into a sinus infection and I’ve been on antibiotics for a couple days. 

I lost a week of training in the process and managed to eat 6 pounds worth of sugar cookies as well.  I’m getting fairly disgusted with myself!  I’m ready to get back on the training horse for…{dramatic pause here} the Boston Marathon! 

Yes, I’m lucky enough to have received a waiver entry for the 2017 Boston Marathon.  It will be my 19th Boston.  I’m qualified for 2018, but not this year, I age up in November of 2017.  Unless they change the rules again. 

https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

It’s been a long ride.  Qualifying for that first Boston in 1997 damn near killed me.  I only needed a 3:15 at the time because I was already aging up in 1998.  But I trained for and ran a 3:09 just because that was the goal I set.  I set my PR at Boston that spring of 98 at the ripe old age of 35 running a 3:06 on a nice cool, drizzly day. 

I remember that day.  I remember passing Rick and Dick Hoyt somewhere in the middle miles.  They weren’t as famous as they would become.  You could really see people back then, especially as a qualified runner, there were a lot less, like a tenth, the number of runners on course.  The crowds were the same but the course had a lot fewer runners.

I clearly remember that day.  GPS watches didn’t exist yet, but I knew I was running over my head when I caught the Hoyts.  I positive splitted that race too.  Ran like an idiot.  The last two miles were a nightmare but I was in good enough shape to tough it out. 

You can see the thousand-mile stare in my eyes in the race photo from Boylston street.  Good photo.  My form is beautiful.  I’ve got nice, big hair with a red bandana as a sweat band.  I’ve got those red high-cut shorts and a long sleeve tech shirt with a nice nipple blood stain. 

You remember those things.  Those moments change your life.

In the same way the Hoyts have changed thousands of lives.  Just by being out there.  I hear the stories.  They all start with some version of “Little Johnny saw Rick and Dick, turned to me and said “We can do that!”, and, Bam!, I life is changed, a dream is enabled.  That art of the possible.  The frame is broken.

I can be part of that by supporting these guys.  So expect me to ask you for a contribution so I can help these guys continue to change the world.  You can do that.

On with the show!

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

A couple words on Raynaud’s Syndrome - http://runrunlive.com/raynauds-disease-in-runners

Voices of reason – the conversation

Coach Jeff Kline PRSFit

https://www.facebook.com/prsfit/

https://twitter.com/coachprs

www.prsfit.com

IT STARTS WITH THE DECISION TO TRY!

At PRS FIT we provide training, motivation and camaraderie. When you become a part of our Team you quickly see we love what we do. (You also receive our first time finishers guarantee) We do it better because we care about you. The Team cares about you. We don’t go off the grid. When you need an answer we’re there to help you find it!

OUR PHILOSOPHY

Prs Fit is a community of athletes from all over the world. We are a team. Alone or together, from beginner 5k to Boston Marathon and 100 Miler, sprint triathlon to Kona, we strive and we conquer. Prs Fit lets you experience what we call Team and social fitness – connecting and motivating each through our one of a kind global team experience. No matter the weather, the circumstance, day after day, we provide a high quality training experience that produces results.

Be Healthy. Train Smart. Have Fun.

Section two

Work the way you live your life - http://runrunlive.com/6-reasons-to-live-your-life-the-way-that-you-want

Outro

Hey folks, merry Saturnalia and solstice to you…congratulations on having your heart continue beating through the course and to the end of episode 4-355 of the RunRunLive Podcast

No races to report this week.  Just 6 extra pounds of Christmas cookie blubber and an amoxicillin chaser.

I do have the Groton Marathon coming up.  As usually happens people tend to bail out as we get closer.  What seems like a swell idea in October becomes a dumb idea In December.  With my week off I’m in no shape to run it, but as the host I’m going to have to trundle my cookie-eating-butt out there and make a show of it. 

Teresa wants to run the Hangover classic, which due to the way the holiday’s fall is the next day!  I guess a guy of my experience can go limp an easy 5k with an ocean dip… The water is warm this year; it’s in the mid-40’s.  That will cure any and all hangovers.

As we kick off the new year, as we turn over the calendar, it’s a new season.  I’m going to focus on getting back into the shape I was in for Portland.  With that fitness and actually training for the target race I should be able to go down into the 3:20’s and I’d really like to do that as a vindication for these last five years of struggle before I age up and stop worrying about it. 

I know.  As much as I like to act like I don’t care, I guess I do.  As much as I like to pretend I’m not compulsive in my need for book-end events, I am.  I guess we’re all compulsive in our own ways right?

I’ll keep it brief.  I hope you’re listening to this while you’re out in the winter trails at night under a waning moon.  The snow crunching and squeaking under your yaktrax.  The breath blooming large like a flower of life from your lungs.  A chrysanthemum of joyous exertion.  I’d like that. 

I’ve been figuring out how to get out in the dark and the cold and the snow myself.  We got enough snow, and it stayed, to narrow the roads and make the trails dicey.  People in the cars around me are super angry.  We only get 4 hours of sunlight or something now, so, yeah, it’s a challenge to get out there, right?

But you must get out there.  Out there is that other existence.  Out there is where life is. 

So get out there.  Lean in…or maybe out…make someone’s day.

Enjoy your holidays.  Be grateful.  Hug your family.  Cuddle the dog.  Relax.  Be in the moment. Thank you for 2016.

I’ll see you out there in 2017.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4355.mp3
Category:Running -- posted at: 7:01pm EST

The RunRunLive 4.0 Podcast Episode 4-354 – Thor Kirleis – UltraRunner Vs Lyme Disease

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4354.mp3]
Link epi4354.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-354 of the RunRunLive Podcast.  How’s everyone doing?  We got our first snow on the ground up here in New England this week.  It’s been a mild winter so far. 

In today’s show we have a good long chat with my old buddy Thor about his experience with Lyme Disease.  This is part of my series on athletes who have been challenged and have had to reconsider the role of running in their lives. 

In section one I’m going to drop a piece on selecting a HR monitoring device (based on a listener question) and in Section two I’m going to share some timeless wisdom by Peter Drucker. 

This past Sunday I raced the Mill Cities Relay.  They gave me the ‘long leg’ of 9.5 miles and I was on a solid male senior team with 4 other guys from my club.

I’ll talk more about that race in the outro, but I’m running well and everything is cool with my training.  I’m looking forward to the spring season. 

When you join me for my call with Thor today I want you to listen to his attitude.  He’s super positive about life even when this insidious disease is tearing at him.  His positive attitude is infectious, (horrible word-play unintended). 

When I ask him how he coped he just stayed positive.  That’s the lesson here.  The things that impact your life have no meaning other than that which you give them.  You can either ‘feed the good dog or feed the mean dog’ as the old story goes. 

So stay positive.  Be that infectious force for those around you.  You deserve it and they deserve it too.

On with the show!

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Heart Rate Training Devices - http://runrunlive.com/heart-rate-training-devices

Voices of reason – the conversation

Thor Kirleis – UltraRunner Vs Lyme Disease

From Thor on 12/7/2016 –

“This morning's run, a 3.2 mile plod of really slow loop, marked 13 years of covering at least a mile on foot each and every day. I used to say that it is my Streak Running anniversary, and it used to be through 12 years, but illness robbed me the ability to run for long stretches of days between then and now, though it never dragged me so low that I could not complete a mile even if walking (though I did come close two or three or four times to not making even a mile). So while I am now back to running, still with some challenges related to illness, I'm still motivated to celebrate my health (ironic, huh?) with a mile a day (I say even more fitting). This will be the last time that I explain how my streak isn't any longer official, because to me it was never meant to be "official", as in qualifying for this list or that list or anything other than me celebrating each and every day my health and ability to prance and play, and now sometimes walk... for 13 years!”

Section two

5 Prctices of effective executives - http://runrunlive.com/the-5-practices-of-effective-executives

Outro

All-Righty-Then, you and I have battled off a host of nasty internal pathogens to the end of episode 4-354 of the RunRunLive podcast.  How about that?

Like I said in the intro I raced last weekend.  The long leg is leg 4 out of 5 and it’s a quite doable flat to downhill course along the Merrrimack River.  The challenges are sometimes the weather is dicey in December (there can be a head wind at the end) and you don’t get much of a chne to warm up. 

The leg before the 9.5 is the short 2.5 leg, so you’re basically driving to the exchange, jumping out of the car and racing.  My old body does better with a thorough warm up these days, especially on cold weather days. 

I went out fast.  We had a rival club team with a 3 minute head start on us that I could potentially catch if everything went well.  I laid down the first 3 miles at a sub-7 pace, but I wasn’t feeling it.  I felt heavy. 

I have been letting the diet slip since Portland and I think it caught up with me.  I ended up averaging somewhere between 7:15’s and 7:20’s which, given where I’ve been over the last 5 years, I’m thrilled with.  My HR was great but my legs were heavy and I wasn’t running clean.  I was sore from the effort.  I whined to coach and he said I’m racing too much.  But that’s what he always says!

My Heart is strong and my aerobic base is huge so I’m feeling pretty good about the spring season.  I can always fix my diet and if I can stay healthy I should be able to get some good performances!

I was drove into my old office in Burlington last week.  It’s behind the mall.  Anyone who knows anything about American culture knows that the malls do 85% of their business in the short time between Thanksgiving and Christmas. 

My usual route when I’m coming off the highway, is to cut through the mall to ‘cut the corner’ on the turnpike and save a few stoplights and a little time.  This time of year, even in the middle of the day the mall is busy.  The parking lot is full.  There are people, cars and general holiday freneticism. 

I rounded a corner by the old Sears store in my truck and saw a woman pushing a stroller crossing the road.  It’s a tight corner so I surprised her.  There was never any danger of me hitting her, because I saw her, and I’m not driving recklessly, but she is in that no-woman’s-land of the crossing.  You know - Less than half way across.  Too far to turn back.  Forward momentum into the middle of the street.

I can see that combination of fear and anger on her face.  She’s doing the Newtonian physics in her head when she sees my truck come around the corner.  She sees the very small chance that I might be checking my email or twiddling with the radio and she is going to have to sprint for the curb or die. 

But there’s more to that look.  There’s the harried nature of the young mother’s life.  She’s got a million errands to run and has to drag the kid with her.  She’s probably already well behind schedule on her mental check list. 

I brake to a stop and wave her across. 

As she bustles by I notice the stroller.  In it is a child, maybe 2 years old, all bundled up against the cold.  He’s wearing a bear hat with bear ears.  He’s got the biggest smile on his face.  Like riding around in the stroller in his bear hat on, on a cold, gray, November day is the coolest adventure ever!

Watching them cross, the mom probably wasn’t havening a great day, but, the kid was having a fantastic time. 

Maybe he didn’t know he was supposed to be miserable?  Which attitude are you going to have during these holidays?

I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4354.mp3
Category:Running -- posted at: 6:20pm EST

Episode 4-353 – Ann and I talk about when you can’t run anymore

The RunRunLive 4.0 Podcast Episode 4-353 – Ann and I talk about when you can’t run anymore

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4353.mp3]
Link epi4353.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-353 of the RunRunLive Podcast.  Today we are going to have a chat with our old friend Ann Brennan about not being able to run anymore.  I’m going to do a series on this – so if you’ve got some major body part replacement or something that has caused a radical shift in your endurance sports allegiance – shoot me a note and we’ll chat about it. 

In section one I’m going to talk about how to ease into heart rate training and how it makes a great 30-day project.  In section two I’m going to talk about a 30-day project I’m in – running naked!

I apologize for the rough edit job on the last show.  I got a new laptop and it took me a while to break it in.  It was really struggling with the audio editing.  I de-installed the stupid McAffee software, changed the cache settings and added another 8 meg of RAM, so we’re good now. 

We finally figured out how to set up a separate podcast feed for members and I’m working on it.  I have a nice piece on running in the November woods that I’m going to drop this week for members.  If you would like to join and help support the podcast that would be great and you would have access to members only audio. 

Here’s a snippet…

The sound of the leaves crunching underfoot with each rotation of sole.  That sound that is more than a sound.  It is a sound that you feel through your body with each footfall.  Like biting into a crisp apple and that first sweet chew of skin and flesh.

The November leaves have yet to be trodden down by the rains of fall and the snows of winter.  They lay heavily on the trails and in the woods like great drifts of snow.  Piling deep in the hollows, hiding in their multitudes, huddled together from the harrying winds. 

Did you see the kerfuffle around fake news on Facebook?  Wasn’t I just talking about that?  There yah go. I’m a trend setter. 

My running is going great.  I had a kinda big build week last week.  Probably up into the mid-40 miles.  Mostly long Zone 2 trail runs.  My base aerobic fitness is spot on.  I feel great.

What I try to do is to take Buddy the old wonder dog out for the first 20 minute loop, then drop him at the house and go back out.  He’s struggling a bit.  His hips hurt and his back legs don’t work all the time very well. 

I’ve had a stretch where I haven’t been traveling and I’ve been working out of my home office.  It’s great, most of the time.  You can really get into a nice rhythm.  I get up early and do my morning routine.  It makes nutrition and workouts easy to manage as well. 

In the mornings when I get up I have a routine.  I get up, brush my teeth and head downstairs to the kitchen.  I switch on my computer when I walk by on my way to the kitchen. I put my coffee and oatmeal on the cook.  I settle in at my desk while that cooks and do 5 minutes of guided breathing meditation. 

Now Buddy has hacked my routine.  As soon as I switch the lights on he wants out.  If I let him out he sits in the front yard and barks.  Not at anything just Bark! Bark! Bark!  Like some sort of dog Morse code. This is very early in the morning and does not ingratiate him with the neighbors.  It’s still dark out.  No one is up in the neighborhood.  And it’s very difficult to meditate with a dog barking like that.  Even with my noise cancelling headphones.

But if I don’t let him out he’ll sit and stare at me while I’m trying to meditate.  Then he’ll whine a bit to get my attention and if that doesn’t work he’ll just bark right at me.

He broke his lead this week.  I went out for my run at lunch and he met me in the driveway with 3 feet of lead trailing behind him.  He was quite happy with himself, having had an excellent run about the neighborhood.  Apparently he got into something nasty because I woke up to him staring at a big pile of throw up on the living room carpet the next day. 

So, Buddy hates meditation.  I suppose I could do my meditation before I come downstairs…Or I could have him stuffed and mounted.

On with the show!

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

6 Heart Rate Training Practice Tips - http://runrunlive.com/heart-rate-training-6-practical-steps

Voices of reason – the conversation

Ann Brennan – When you can’t run anymore

Ann Brennan is the author of A Running Commentary an adaptation of her blog, Ann’s Running Commentary  a blog about the mental side of endurance sports.

Her book is currently available on Amazon.  

Ann is a marathoner, Ironman and ultramarathoner learning to adapt to life as a non-runner.

She has recently started her own social media consulting firm helping small local businesses realize their full potential through social media marketing.  

I included this photo because I am adapting to life as a non runner.

Section two

Running Naked - http://runrunlive.com/running-naked

Outro

Well my friends you may have woken up unable to ever run again but you have made it to the end of episode 4-353 of the RunRunLive podcast.  How about that?

I held off writing this outro until today, the Friday after Thanksgiving, so I could let you know how my Thanksgiving 5K went.  It went well.  I’ll give you the 300 word race report.

The race started at 8:00 AM so I made sure to set the expectation with Teresa that we were leaving the house at 7:00, so I could get a nice long warm up in before the start.  I got up and rubbed some flexall into my leg muscles to wake them up and get some blood flowing.  I had some coffee and a couple bites of oatmeal.  We got out of the house on time.

The weather called for freezing rain but it held off until after the race.  It was below freezing, maybe 28 degrees or so.  There was a skim of ice on the ponds as we drove over.  I put on full tights and a long sleeve tech shirt with my club singlet over it.  I had a pair of thin running gloves and the multi-colored knit hat my mom made for me.  In such a short race I didn’t want to be cold. 

We checked in and I headed out to run the course as a warm up.  I am so glad I took the time to warm up.  I ran about 2.5 miles of the course in just over 21 minutes, I managed to get my heart rate to come down but my hands never warmed up and I never broke a sweat.  I probably should have done some strides, but by the time I got back to the start I had missed my clubs group photo and the race was about to start. 

There are a lot of kids in this race and a lot of rookie runners.  They tend to take off like bottle rockets at the beginning and you have to be careful not to get tripped or get sucked out too fast.  That first mile felt so strange and unnatural.  I was trying to find a form and pace that didn’t feel totally alien.  I was with a bunch of folks I knew from my club but there was no way I talk to them.  It was all I could do to get oxygen.

I looked up my time from last year and it was an average pace of 7:04’s so I set my A goal to break 7’s and my B goal to not collapse 2 miles in. 

We clicked by the first mile mark at 6:36 which was a pleasant surprise.  I had managed to find my form.  I wasn’t focused on effort or pace, just on having good upright form, turning my legs over and working the tangents.  This course is pretty flat but does a bunch of zig-zagging around the neighborhoods in the second mile.  It helps to know the course or to have run it 20 minutes before the race!  

With the fast first mile I just relaxed and worked my form.  I knew last year I had faded in the last mile so I wanted to make sure I held back enough.  There were a couple little kids running near me, like 8 or 9 year-olds.  It’s great to see the next generation out there but they haven’t learned pace awareness or special awareness yet.  It was like when you’re trying to cook in the kitchen and the dog is underfoot. 

I was just behind some dude running with a pumpkin pie hat, more like a head dress, and he got a lot of attention from the volunteers. 

I passed the 2 mile mark and misread my watch. I thought it said 6:37 but it actually said 6:47, but either way I knew I was ahead of my goal pace going into the last mile.  Right after the 2-mile mark the course turns up and over a rail road bridge and back through the center of town, then one more small hill and downhill into the finish. 

Those little hills were where I faded last year, but with my thorough warm up I was able to push through there without the leg fatigue.  I just held my form and focused on turnover.  I pushed through the finish strong. 

My watch had me running 6:44 averages pace but the race clocked me at 6:51’s. I ended up 61st out of 587 with a  21:16 finish and 5th out of 72 in my age group.  So, yeah had a good morning.  Got to talk to some friends and made room for some turkey. 

Next weekend I’m running in the Mill Cities Relay and I’m dragging Teresa along for that too.  It’s an 8-leg invitational that all the local clubs run from Nashua New Hampshire down the Merrimack River to Lawrence Mass.  My club usually fields a bunch of teams. 

After that you’re all invited to join me at the 4th annual Groton Marathon and half marathon on New Years Eve Day.  We’re going to have actual timing this year.  I have at least 3 other people going the distance with me and we usually get 20ish people show up to run some of it with us. 

I have been doggedly reading through Thoreau’s Cape Cod in snatches as part of my morning routine.  I find it quite enjoyable.  I know the places that he is talking about.  I have been to them.  And even though he is tramping around the outer Cape in the 1850’s, the towns are the same, the flora nad the fauna are the same, and the sand and the sea are the same.  I can picture it quite well as I read. 

I’m nearing the end of my trip through this small but dense book.  And Mr. Thoreau is nearing the end of his trip as well.  The portions I read this week travelled through Truro, past Highland Light and up Race Point to Provincetown. 

One morning he is watching the mackerel fleet sail out to the fishing grounds from Provincetown.  He sees hundreds of boats under sail coming in the morning then arriving back in the evening.  He compares fishing in the ponds of Concord to the fishing these men do.  In Concord they fish as a form of relaxation or sport.  He seems to infer that these men and boys of Provincetown get to play at fishing all day and it seems like quite a life. 

The next day there is a strong North Easterly gale.  Thoreau and his companion march out of Providence into the wind across the desert, as he calls it, to the Atlantic shore.  They see the breakers being driven onto the banks at high tide and see the few ships struggling in the sea.

“As we stood looking on this scene we were gradually convinced that fishing here and in a pond were not, in all respects, the same, and he who waits for fair weather and a calm sea may never see the glancing skin of a mackerel, and get no nearer to a cod than the wooden emblem in the State-House.”

This resonated with me on a fine morning in November with the first dust of snow on the ground.  Are you waiting for calm seas?  Are you waiting for fair weather?  The fish aren’t going to wait for you.  Get in your small boats and be brave.  Go out into the stormy world and wrest your destiny from the gaping mouth of Fate.

I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4353.mp3
Category:Running -- posted at: 6:27pm EST

The RunRunLive 4.0 Podcast Episode 4-352 – Frank Gianinno – The USA Cross Country Record Falls

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4352.mp3]
Link epi4352.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to Episode 4-352 of the RunRunLive Podcast.  How are you doing?  Hanging in there?  Good.  It’s been a weird couple weeks, But we made it. Here we are.  It’s the middle of November. I am another year older and as far as I know the sun is going to come up today. 

Although I can’t be too sure because we’re in that part of the year where we wake up in the dark and come home in the dark up here in New England. 

The leaves are all down and the bones of the old Earth are poking through the great canvas.  It’s cold in mornings and that feels good on our old bodies.  I’ve already had a fire in the fireplace. 

Today we have a great chat with Frank Gianinno who held the record for the cross USA run until Pete Kostelnick broke it!

In section one we’ll talk about the advantage of creating seasons of losing fitness into your endurance careers. 

In section two we’ll inspect how today’s environment is wired to keep us from focusing on long term, high value projects.  And I’ll issue a challenge for you to join me in a 30 day project.

My running is going fine.  I’m starting to lay on some more miles now that I’m fully recovered from Portland.  I’ve been doing a lot of strength work especially in my glutes and hips. 

Buddy the old wonder dog is doing fine.  He’s nuts though.  Compulsive border collies don’t make the best retirees.  He’s up in the mornings, ready to go and bothers me like a 3-year-old until he collapses on his bed for a 2-hour nap. 

I’ll take him out at lunch for a short run in woods behind my house.  He can still manage a slow 20 minutes but his hips bother him.  We give him the Glucosamine treats and those help.  As near as I can tell Buddy will be 13 this month. 

He’s gone a bit deaf as well, but I think some of that may be an affectation.  He just doesn’t want to listen anymore.  It’s a bit like living with a crazy old person.  He’ll start barking for no reason and running around the house.  He hears imaginary threats. 

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles.

Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years. 

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

I’ve been filling my birdfeeder this month.  The wild birds in my yard love it. It’s a party outside the window every day.  I’ve got all your normal wild New England birds.  There are the small black and white chickadees that are our state bird.  There are the similar looking nuthatches.  There are titmice and a flock of sparrows that come in like a motorcycle gang taking over the town.  There are mourning doves and cow birds who pick up the leftovers on the ground. 

I’ve got a pileated woodpecker or two and some angry looking blue jays.  Occasionally we’ll be surprised by a goldfinch or a ruby crested kingslet or some other unique visitor. 

This morning I got up to let Buddy out at 5AM.  As I held his collar in one hand and reached for his lead with the other I saw some movement out of the corner of my eye.  It was a big old skunk snarfing around under the birdfeeder for left overs not 2 feet from where I was standing with the dog. 

I quickly pulled the dog back inside.  Crisis avoided. Imagine how different my day could have been? 

On with the show!

Section one –

Purposeful Deconditioning - http://runrunlive.com/purposeful-de-conditioning

Voices of reason – the conversation

Frank Gianinno – Cross USA world record holder 1980 – 2016

Frank’s Store:

Frank's Custom

Shoe-Fitting Happy Feet,

Guaranteed329 Route 211 East, Middletown NY 10940

845.342.9226

frankg@shoe-fitter.com

Frank’s Story:

I began fitting running shoes in 1977 in Eugene, Oregon, while attending school there.   I have been a shoe store entrepreneur since 1983.  Two friends, Bob Bright and Bill Glatz, opened a running store in New Paltz, New York, in 1978 called Catch Us If You Can.  I was with them when Bob suggested the idea to Bill.  I ran regularly with Bob and Bill and helped them in their store.   I knew it was just a matter of time before I too would own a running shoe store.   Orange Runners Club co-founder, Bruce Birnbaum, gave me that chance at ownership in 1981.  The Middletown New York store was called Blisters Ltd.  Blister’s was opened for business for only one year.  The next opportunity at ownership was with Albert Weinert Jr. in 1984.  At first the business was called Frank’s Run-In Room.  A few years later we incorporated the business under the name Orange County Sporting Goods.  I became the sole proprietor in 1991.  In 1998, I changed the name to Frank’s Custom Shoe-Fitting.  In 2003, I became a Board Certified Pedorthist.  Here are the (14) key life experiences that put me on the path to the running shoe business: 1. Received the Eagle Scout Award, Troop 55, Blauvelt, New York, 1967; 2. Ran Track at Tappan Zee High School my freshman year; 3. Ran Track and Cross Country for three years at Valley Central High School in Montgomery, New York, graduated 1970; 4. Ran Cross Country during my two years at Orange County Community College, Middletown, New York; 5. Completed Army basic training at Fort Dix, New Jersey, 1972; 6. During advanced basic training at Fort Huachuca, Arizona, I watched the Olympic Games in Munich on television as Frank Shorter won Olympic Gold in the Marathon and Steve Prefontaine finished 4th in the 5,000 Meters; 7. Lived in Anchorage, Alaska, from December 1972 thru June 1975 during the “Black Gold Rush”, ran my first marathon there; 8. Spent the entire summer 1975 traveling from Alaska thru Canada and all over the USA really seeing the sights and getting to know the lay of our great land; 8. While attending SUNY New Paltz in 1975-76 ran (3) marathons in Buffalo, Maryland and Boston running Maryland in a lifetime personal best of 2:39:34; 9. While living in New Paltz that year I trained almost every day with Bob Bright; 10. While in Flagstaff Arizona 1976-77,  completed my undergraduate degree and learned a great deal while training at an altitude of 7,000 feet; 11. Spent the summer 1977 traveling around the west with my brother John; Attended the University of Oregon for two semesters and lowered my personal best 10K to 32:59; 12. Worked in my first store selling running shoes Sugar Pine Ridge in Eugene, Oregon; 13. Returned to New Paltz in April 1978 for the Boston Marathon to handle for my two friends Bob Bright (27) and Bill Glatz (20) where they ran 2:37:24 and 2:32:00 respectively.  The running scene in New Paltz had really elevated. While living in Flagstaff and Eugene, I really missed running in the Gunks and of course my friends and the social scene in New Paltz.  14. While in Boston I noticed a book called My Run across the United States by Don Shepherd, and started to dream about a run of my own.  Soon after Boston 1978 I knew my career path was going to have a great deal to do with running.  Everything I was doing revolved around the running lifestyle.  Nothing ever felt more real.  I have stayed close to the running sports ever since.  I will continue to do so until the day I die.

Frank’s record setting run across the USA

There were actually two Runs. The first effort began on March 1, 1979, in Santa Monica, California. During a pre-dawn rain, Frank and his friend Bill Glatz scooped up some Pacific Ocean water. They handed it to their friend and handler, Rebecca Wright, to store in their donated motor home. The water would be part of a ceremony of "West meets East" on the water's edge at New York City's Battery Park at the completion of the Run. Run #1 began from the parking lot of the Four Seasons Restaurant on Highway One, overlooking the Pacific.

 

Prior to this, Frank and Bill often trained in the Shawangunk Mountains near New Paltz, NY. Arguably, New York's Hudson Valley Region is one of the best places to train on Earth. The mountain trails of the 'Gunks', world- famous for rock climbing, hiking and boldering, also feature some of the best 'Rave Runs' anywhere. Currently, the U. S. Marathon team trains there. The countless miles on the carriage trails of Mohonk and Minnewaska helped prepare them for their odyssey. After a rough start, Billy decided not to continue. He departed Run #1 early on day eleven in Phoenix, only after he was sure that Frank and Becky would be able to keep up the 50-mile per day pace needed to reach the finish in 60 days.

Despite daily terrain and weather challenges, Frank's greatest concerns were physical. Thankfully, symptoms that could lead to injury would disappear, despite running all day, day after day. Much of this was due to creative shoe modifications, lower leg compression hose and an understanding of self, along with the constant help of Becky. Frank, with Becky's undaunted support and friendship, finished Run #1 arriving at New York City Hall on April 30, 1979, sixty days and six hours after that rainy start. They ran through thirteen states, covered 2,876 miles, averaging fifty miles per day. Their adventures along the way have become legendary. At the end of a brief ceremony in Battery Park, the Twin Towers looming overhead, Frank answered a reporter's question regarding, "Would you ever do it again?" by saying he was definitely going to do another run: this time from San Francisco to New York. He knew that for his next Run he would need greater financing and a larger support crew.

Four months later, Frank won the Kingston Half Marathon in 1:12:05. Then in March of 1980, he finished second in the St. Patrick's Day 10K in New Paltz with a time of 33:00. All the high mileage coming across the country paid off, as Frank enjoyed the best racing performances of his life. His only other standout performance, time-wise, was his 2:39:34 in the 1975 Maryland Marathon.

RUN #2

Sixteen months after the finish of Run #1, after a brief ceremony, Frank began Run #2 from the steps of San Francisco's City Hall. This time his support crew consisted of his family and a friend. His brother John stayed with him on a bicycle to give immediate support. He had a radio/cassette player mounted on the back of the bike, as well as medical supplies and food for he and Frank. His parents, Frank Sr. and Josephine Giannino, drove the motor home and provided all-round support. His friend Bruce Goldberg did the public relations work, contacting the media, United Way representatives and running clubs along the way. Frank Sr., a retired male nurse, looked after Frank's health and the health of everyone on the trip. He drove and maintained the motor home. Josephine created a homey atmosphere in the motor home, did the cooking and calorie counting, and kept a detailed diary of her experiences. The family dog, Brindle, was on the trip too.

Things were not easy on Run #2. On the 4th of July, Stan Cottrell of Georgia raised the performance bar, completing a well-financed run from New York City to San Francisco in 48 days 1 hour 48 minutes, an average of 64 miles per day. Frank's original plan for Run #2 was to average 60 miles per day. Cottrell's effort raised the bar. Not only did he have to better that average, but he had to do it convincingly. Frank did not have the gifts of a fast ultra-marathoner, but he did have two things going for him — he had done this before, and he had the perfect support team to do it with - his family! If he was going to average more than 64 miles per day, everything was going to have to come together perfectly.

Frank's plan was to reach Fort Collins, CO at an average of 60 miles per day. After that, he planned to average 70 miles per day. The plan was to run 2.5 miles at 10-12 minutes per mile, walk a little, run 2.5 again and repeat the process through twenty miles; then break for breakfast for one hour; run/walk another twenty miles; break one hour for lunch; then run as many miles as possible into the nighttime hours. The first four days across California were rough. Frank's pace was slow. California roads were very busy. The family was not making enough sacrifices in an effort to reach seventy miles per day. Instead of foregoing showers and parking near the finish marker, the family would drive out of its way for a KOA, in order to be comfortable after the fifty or so miles they had covered. This pace was far below the 60 miles and ultimately 70 miles that would be needed daily.

With a renewed resolve, all family members dug in and made sacrifices. In some cases, the sacrifices were painful. Frank Sr. came down with dysentery in Nevada. John's bike was run over. Bruce survived stomach problems. Frank lost three toenails. Brindle, more than once, managed to collect burrs in her fur while seeking relief during roadside pit-stops. The stories, as on Run #1, are legendary.

Suffice it to say, things worked out in the end. The group tightened up the routine. They grabbed showers when available. Only Frank bathed at the end of the day in the motor home shower. Frank's mileage routine increased. After Fort Collins, the crew awoke at 3:00 AM; Frank ran 25 miles; broke for breakfast; twenty five more miles; lunch; then as many miles as possible by dark. They reached the 70-mile goal almost every day and finished in 46 days 8 hours 36 minutes. The Guinness Book of World Records still lists it as the fastest crossing of the United States on foot.

Many people influenced Frank's decisions to do these runs. None more than the efforts of Dave MacGillivray. One of Dave's many personal accomplishments was his 1978 run across America for the Jimmy Fund. David is the director of the Boston Marathon and is a great and cherished resource.

Section two

Urgency and long term thinking - http://runrunlive.com/the-challenge-with-urgency-and-short-term-thinking

Outro

Well my friends you have run completely across the country to the end of episode 4-352 of the RunRunLive Podcast.  Are you tired?

The next race for me will be the Thanksgiving morning Turkey trot.  I don’t like 5k’s.  You’d think I’d be ok with 20 minutes of intense effort versus a multi-hour campaign.  But, no, I’m not. 

It takes my body 10+ minutes to warm up to race effort.  If I jump in cold the race is almost over before my heart rate normalizes.  It hurts too.  It’s a foreign feeling for me now to force myself to race at tempo pace.  I’d much prefer the slow dull blade of a fat adapted endurance effort to the white-hot burn of a short race.

I’ll tell you a story. 

When I was 14 or 15 this time of year I ran cross country for my school.  We would take the school van to other small New England prep schools in within driving distance for meets. 

I remember one cold morning in November we went to an away meet.  When the race began it started snowing.  The snowflakes were those big fluffy ones that you get early in the season when winter isn’t quite sure of itself yet.  They float down like big, fluffy, wet potato chips and dissolve into anything they hit. 

When we ran in those days we ran in short shorts and a racing singlet.  I can remember those big snowflakes covering my exposed thighs as I raced, making them numb as the snow evaporated.  I don’t remember anything else about that day, just the crunch of the leaves under my Nike Waffle Racers and the numb wetness of my thighs.

I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4352.mp3
Category:Running -- posted at: 8:32pm EST

The RunRunLive 4.0 Podcast Episode 4-351 – RunGum

nickebaytat-small (Audio: link)

Link epi4351.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends.  How’s your October going?  This is Chris, your host.  Welcome to episode 451 of the RunRunLive podcast.  Today we’re going to chat with Nick Symmonds Olympian, 800m champion and CEO of RunGum.  I usually shy away from talking about products but Nick seemed like a fairly interesting dude and I like to support entrepreneurs, especially in our space.

Reading Nick’s bio he seems a bit of a high-energy renegade type.  A world class 800M racer with a rich social life – supposedly he dated Paris Hilton but I didn’t have the guts to go there.  Perhaps he’s the Toulouse-Lautrec of middle distance running?  I tried to tease him out on his start-up story but he mostly sticks to the script.

It’s something we are seeing more of.  Accomplished runners in 2016 don’t have to fade into obscurity or open a shoe store.  The new playbook in to use that 15 minutes to launch something.  A cookbook, a clothing line or a supplement.

I haven’t tried the RunGum, but I suppose it’s as good a way as any to get caffeine into your system.  I’m a bit leery of supplements in general, but I tend to play a long game when it comes to my health and fitness and I’m not looking for shortcuts.  If he gets a hit with RunGum it will be from treating it as a fashion accessory not as a supplement.  It could go viral on him if he can get a Kardashian to spit some out at the Oscars or something.

In section one I’m going to read an abstract from an NIH article on supplements because they said it better than I could.  In section two I’ll talk about the interesting nature of social media algorithms.

It’s been 2 weeks since the Portland marathon and I have only run once.  I’ve been doing a lot of strength workouts and yoga.  My right hip is a little tight and I don’t want to push it.  I’m on a strict beer, chips and cake diet that is working wonders at reversing the ill effects of eating clean for 90 days!

I plead my case with the Portland marathon and they credited me 4 minutes off my finishing time for running that extra ½ mile.  Honestly, the only reason I pushed so hard was I knew I was close.  I’m not sure we can make a linear assumption on that pace! But, officially it’s now in the books as a 3:34:54.  That puts me just over 5 minutes under my BQ for 2018.

Thank you for all the great feedback on that episode.  It seems to have resonated with many of you.

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio

eyes-1284883_640****This week the first chapter of the lost zombie novel!!!!

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

Links are in the show notes and at RunRunLive.com

Become a member

Thank you for my new members over at the member feed. My guy in Nigeria couldn’t figure out the members only podcast feed so I got another guy somewhere else to take a swing at it.  Because I’m patient.  I will have the separate feed up so you can get it in your favorite podcast app.  This week I’m recording some another couple book reviews for members only.  If you want to join up go to the website and follow directions.

I also volunteered at two local races last weekend.  In the morning I worked the BayState Marathon water stop.  In the afternoon I worked the Groton Town Forest Trail Races.  Both had excellent days.

In general the weather has been great for most of the marathons this fall.  That’s going to put time pressure on all you people looking to qualify for Boston in 2018.  You’d better get chewing some RunGum because you may need 4-5 minutes under your qualification standard!

It’s funny.  It’s just like the 4 minute mile story.  No one thought it was possible until Bannister did it.  Now they run sub-4 in high school!  You lower that Boston standard and people are going to figure out how to do it.

That’s the one of the great things about challenges.  The bigger the challenge the more likely we are to rise to it, the more likely we are to have our finest hour!

On with the show!

nih_logo300x300Section one –

NIH Article on Supplements - https://newsinhealth.nih.gov/issue/aug2013/feature1

Voices of reason – the conversation

Nick Symmonds

THE RUN GUM & COMPANY STORY

PEOPLE MATTER. PERFORMANCE MATTERS

https://getrungum.com

In the fall of 2002, Run Gum co-founder Nick Symmonds began his studies at Willamette University in the field of biochemistry. When Nick wasn't in class or the lab, he was running miles as part of the cross country and track and field teams. It was on the track that Nick met Run Gum's other co-founder, Coach Sam Lapray and a dynamic partnership was formed.

This partnership would go on to win 7 Division III NCAA Titles, 6 USATF Outdoor National Titles, and make two Olympic teams (Beijing 2008, London 2012). Always searching for the extra tenth of a second that could separate winning from losing, they experimented with non-banned performance-enhancing stimulants. Pulling from Nick's biochemistry background and experience in training and competition, they knew what chemicals the human body needed to perform optimally. Among these was the world’s most consumed stimulant, CAFFEINE.

Nick and Sam found that the current methods of delivering these important stimulants to the body often required drinking large quantities of liquid in the form of coffee or energy drinks. To achieve optimal performance, they needed to eliminate the water, acid and slow absorption. They wanted a product that could perform as well and as fast as Nick.

It was on the track during one of their many training sessions together that the idea came to them. GUM. Utilizing chewing gum as the delivery vehicle for stimulants to the human body allowed for faster uptake through sublingual absorption. Furthermore, this lightweight, zero calorie option would allow an athlete to run free without the unwanted liquids around in their stomachs. Truly, the smarter caffeine kick had been found.

They launched Run Gum because they truly believe that people matter and their performance matters, both in sport and in life.  They hope they can show this with the products they create, the inspiration they provide and the support to athletes of all levels.

tree-200795_640Section two

Social Media algorithms - http://runrunlive.com/facebook-vs-free-will

Outro

Well my friends you have chomped your caffeine laced gum through the end of episode 4-351 of the RunRunLive Podcast.  Feeling a bit jittery?

I have some good news.  I mentioned I was upgrading my home computers, right?  I found a backup of my zombie novel that I thought I had lost in a hard disk crash 2 years ago.  I have a feeling you folks on the members feed may be getting some zombies….

I’ve got no big plans other than continue to lose fitness.  If my hip feels better I may try to lay on some speed for my Thanksgiving 5K.  But I’m not pushing it.  I have to think about what my next big thing is.

Speaking of big things, did your see the Guinness record for the USA cross country run is going to fall this week?  Probably by the time you hear this.  I was trading emails with Frank Gianinno who has held the record since 1980.  He did it in 46 days and 8 hours and 36 minutes.

As we speak Pete Kostelnick should be pulling into NYC with an average of 72 miles a day to set a new record.  Frank is going to be down there to greet Pete this week.  I’m going to chat with Frank later in the week if we can swing it.

You know what’s special about Pete?  Nothing much.  He started running to lose weight.  His first goal was to complete a marathon.  He caught the bug and ran Boston in 2009 and 2010.  Then he caught the ultra-bug and went on the set a new record at the Badwater 135.  Now he’s going to break the record for running 3,000 plus miles across the country that has stood for 36 years.

Just because He decided to lose some weight and run a marathon.

Humans are amazing.  There are miracles hidden in each of us.  We just have to find them.

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4351.mp3
Category:Running -- posted at: 7:17pm EST

The RunRunLive 4.0 Podcast Episode 4-350 – Marathon Training Strategies with CoachPRS

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4350.mp3]
Link epi4350.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends from Portland Oregon where I just ran the marathon.  Portland – home of the weird.  Welcome my friends and family to episode 4-350 of the RunRunLive podcast.  Another week another adventure, eh?

This week’s adventure was flying to Portland to run the marathon.  It was weird and wonderful and I did well – but you can hear all about it in the race report in this episode.  I also sit down with Coach and we talk about some marathon strategies on the futon in his running store in Woodstock Oregon – Pace Setter Athletics.

That’s probably enough for one episode. 

Thank you all for showing up every other week and listening to my stories.  I appreciate it.  I truly live a charmed life. 

I ran into a couple folks this week who were podcast listeners and it’s super weird for them to hear my voice and see it coming out of me.  I’m sure it’s terribly disturbing and potentially disappointing but I love getting out and having adventures and meeting people.  I’m like Kwai Chang from Kung Fu.  Wandering the earth, speaking cryptic philosophy and kicking ass.  “When you can snatch the pebble from my hand…grasshopper”  (Google it kids.)

I’ll keep my comments brief because I’m juggling travel and work this week.

If you want the inside scoop on my adventures you can always become a member.  It’s basically a subscription option to fund the podcast and in exchange I produce member only audio.  Mostly I’ve been doing book reviews of the various books I read but you never know what’s going to pop out of my fertile and active mind and into a member’s episode!

Look on the RunRunLive Website for the member links. 

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio

Last week I uploaded two, count ‘em, two, book reviews.  One for the Neal Stephenson SevenEves scifi tome and another for Moonwalking with Einstein, a treatise on memory techniques.

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

For the cost of a pack of Clean and Clear oil absorbing facial wipes, to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process!

Links are in the show notes and at RunRunLive.com

Become a member

I spent the week in Woodstock Oregon.  You have to remember I’m from Boston.  .  I grew up in the 70’s Irish Catholic.  The Portland area is in some ways way outside my comfort zone but in other ways strangely familiar. 

It’s like being dropped into a friendly pot growing commune in 1972.  Everybody is super politically correct and friendly but at the same time super alternative life style. 

This is a place where you have to be careful not to walk too close to the road when walking down the sidewalk because cars will crash themselves stopping to let you cross.  In Boston driving is a contact sport and pedestrians are the prize.  In Portland it’s like some sort of baroque dance routine.

There is a coffee shop on every corner.  But not a Starbucks.  The villagers picket Starbucks and drive them out of town as the evil corrupting corporation.  Every store sells craft beer.  The hardware store sells craft beer. The tanning salon sells craft beer.  If they’re not selling craft beer they are selling pot. 

Everyone wears a ski hat.  Everyone has purple hair, and piercings and tattoos and man-buns and Mohawks.  But they are all super nice and homey.  Every restaurant is a vegan restaurant.  There are homeless people everywhere, but it’s hard to tell the homeless from the hipsters.  There’s an actual game in Portland called ‘Homeless or hipster?’ where you try to guess. 

Everything is made by orphaned panda cubs using baby koala tears.  It rains almost every day. 

As I sit here writing this, on the roof of a natural foods market – that sells craft beer and vegan appetizers – they have Kombucha on tap - there is a woman(?) with a goatee who has been discussing the nuances of an upcoming wiccan ceremony for 40 minutes like she’s talking about what kind of brownies to bring to the PTA meeting. 

I love it here.  You can be as weird as you want and everyone is friendly. 

And that’s what I love about America. 

And that’s why I go on adventures.

On with the show.  

Section one –

No Section one.

Voices of reason – the conversation

Coach Jeff Kline PRSFit

https://www.facebook.com/prsfit/

https://twitter.com/coachprs

www.prsfit.com

IT STARTS WITH THE DECISION TO TRY!

At PRS FIT we provide training, motivation and camaraderie. When you become a part of our Team you quickly see we love what we do. (You also receive our first time finishers guarantee) We do it better because we care about you. The Team cares about you. We don’t go off the grid. When you need an answer we’re there to help you find it!

OUR PHILOSOPHY

Prs Fit is a community of athletes from all over the world. We are a team. Alone or together, from beginner 5k to Boston Marathon and 100 Miler, sprint triathlon to Kona, we strive and we conquer. Prs Fit lets you experience what we call Team and social fitness – connecting and motivating each through our one of a kind global team experience. No matter the weather, the circumstance, day after day, we provide a high quality training experience that produces results.

Be Healthy. Train Smart. Have Fun.

Section two

Portland Marathon - http://runrunlive.com/portland-marathon

Outro

Well my friends you have pushed your hips forward through the end of episode 4-350 of the RunRunLive Podcast. 

That was fun right?  I’m definitely on a high cycle right now.  I find myself at the end of my to-do list with no races on the calendar.  Well, of course I always have races on the calendar.  But, I’m going to heed Coach’s advice and lose a little fitness now.  I decided not to double down.  See?  I’m coachable.

I have my yearly water stop volunteer duty at the Bay State Marathon coupled with the Groton Town Forest Trail race next weekend.  At some point in November I have a turkey trot.  Then in December is the Mill cities relay.  Of course on New Year’s Eve day we have the newly official Groton Marathon.  And on New Year ’s Day the Hangover Classic.  That should keep me busy. 

How about you all?  What are you racing and training for?  What’s your next adventure?  What are you going to do?  You’re not getting any younger.  Now is as good a time as ever.

Find something the scares you as much as it inspires you and turn that weird thing into an adventure.

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4350.mp3
Category:Running -- posted at: 8:08pm EST

The RunRunLive 4.0 Podcast Episode 4-349 – Chrissy Runs a BQ

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4349.mp3]
Link epi4349.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-349 of the RunRunLive Podcast. 

Today we chat with Chrissy Simmons who made the grave mistake of tell me on facebook that she ran a qualifying marathon using my MarathonBQ training plan.  Of course I coerced her into an interview.  The audio quality is a bit off because we were using the telephone to record.  Most of the time I can use a skype plugin to record digital audio but we couldn’t swing it this time.  Think of it as quaint trip down technology memory lane when we used to pick up the phone and call each other over twisted pair, copper wire, plain old telephones. 

I like to talk to folks who have used the plan successfully because when I was writing it down I never really knew if it would work for other people or if it was just some strange manifestation of my own personal demons.  I thoroughly tickles me to hear it working and to hear people learning the things I learned by going through it. 

When you boil it down it’s really about speed.  I’ve heard a couple interviews of Shalane and the other marathoners since the Olympics.  They train up to 100 – 120 miles a week.  Most of it varying forms of long tempo which is very specific to the marathon distance.  In essence their training is specific practice for the race they are looking to run.  They are training to find and stay on that edge of the pace where they maximize their results without crashing. 

They don’t do a lot of speed work.  Why?  Because they are already fast.  They are coming up from the track or the shorter distances.  They already know how to run fast. 

The amateur mid-packer marathoner is different.  We may have never run track in school.  We don’t know how to run fast. Even those of us who may have run 20-30 marathons.  We know how to run, we just need to get faster if we want to qualify for Boston or any other race. 

The key light bulb idea for you is this.  Everyone is capable of running fast.  They just have never practiced running fast. They don’t know how.  That’s the main question I addressed in MarathonBQ; “How do I take 20 – 40 minutes off my marathon finishing time?”  The answer logically is to run faster.  But how?  The answer is to practice, rigorously running faster.  Simple. 

Not all simple ideas are powerful, but most powerful ideas are simple. 

In section one I’ll chat a bit about how to experiment with speed.  Not just for the marathon, but in general as a component of your tool kit.

In section two I’m going to talk a bit about your personal finances.  Why?  Because I just went through a long avoided financial planning process and I think I’ve got it figured out and thought I’d do you the service of telling you what I learned. 

So how’s my training going?  As it turns out, fairly well.  The big part of it is that I’ve stayed on the nutrition plan that I began as a 30-day project in August.  I dipped under 170 pounds last week which is as light as I’ve been since the 1980’s and that really has had a positive effect on my training. 

It has a dual impact.  The healthy, lean diet has my body reacting better to workouts and the weight loss has put a pop back into my pace.  The net result is I’m able to train at a pace that is a lot more familiar and comfortable to me and I’m guessing that I’ll benefit from that. 

I raced the Spartan Beast last weekend and you should get a nice long race report on the podcast feed if everything works out.  I followed up with a nice 3-hour, 21ish mile long run the weekend after.  I still don’t have a lot of volume but I’m going to continue on this nutrition plan through the Portland Oregon marathon in October and see what happens. 

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I have a course at home that I do most of my workouts on.  It runs down some back roads that are fairly light in traffic.  It’s rolling hills through neighborhoods.  One of the modest 1950’s ranch houses I run by has had a sign for one of the current political candidates out in his front wall. 

I say ‘his’ because I’ve seen him.  He’s a white guy, about my age.  The yard and the house are well kept but not overly fastidious.  He drives an older model red Volvo sedan.  He and his wife live there on that classic suburban ¼ acre lot.  Doesn’t look like there are any kids. 

He’s had his sign up since the primaries. 

I shake my head when I run by.  I wonder what has happened to him to make him so angry.  I wonder what his narrative is. 

I’ve often thought of starting one of my speeches by talking about all the challenges I’ve had to overcome in my life. 

I say it with great seriously and gravitas.  How hard it was to grow up white and male in the suburbs of the richest state on the richest country in the world.  I’d spin my miserable yarn about how I had to cope with being healthy and well fed, being provided the best education by loving parents who were in a stable long term marriage. 

I wonder how long the audience would stay with me? 

These are confusing times for many.  If you can look beyond that confusion.  If you can look within.  You will find abundance. 

And I just wish more people would see that abundance.

Do you believe in abundance?

On with the show.  

Section one –

Getting Faster -. http://runrunlive.com/getting-faster

Voices of reason – the conversation

Chrissy Simmons

I am a 34 year old living and working in Winchester, KY. I enjoy hiking and various outdoor activities, playing with my two dogs, and of course having drinks with good friends.  But my primary hobby is definitely running.

 

Over the years, I have established my top 3 running goals: 

1.) Run a marathon in all 50 states (16 down!)

2.) Finish a 100-mile race (50-mile race completed.  100K scheduled for 12/31/16)

3.)  Qualify for the Boston Marathon (Done!).

 

I started running when I was 25 years old.  With help from the well-known Couch to 5K training plan, I ran my first 5K.  3 years later in 2010, I ran my first marathon at the Cincinnati Flying Pig (4:38).  Since then, I have run about 25 races that were marathon length or longer.  Some of those were ultra-marathons, some trail marathons, some races I did just for fun, and some I did to check new states off the list.  I would say that I honestly put effort into training for about 6-7, making gradual improvements to my finishing times by loosely following hybrids of various available training plans.   Qualifying for Boston was a dream I had from the beginning and after finally breaking the 4:00 mark in 2014, the goal felt like it was in reach.

 

On 6/6/16, I started the MarathonBQ training plan with a goal to run a 3:35 marathon (BQ -5). And on 9/11/16, I finished the Erie Marathon with an official time of 3:34:36.  Training with this plan during a hot, miserable summer was brutal at times but the final result was definitely worth it.

Section two

Financial Independence - http://runrunlive.com/financial-independence

Outro

How about that?  You, my abundant friends have sped your way to the end of Episode 4-349 of the RunRunLive podcast.

Do you feel faster?  I do. 

Next up for me is the Portland Or marathon in two weeks.  I don’t know what to expect, but I’m hopeful.  Travel marathons are always a bit of a wild card for me, but we’ll see how it goes.  Depending on how things go in Oregon I may look for a November race.  Other than that there is the tradition of volunteering at the BayState Marathon in October and either volunteering or running the Groton Town Forest 10 miler and then of course the traditional Ayer Fire Department 5K on Thanksgiving morning.

One new development is that I’m setting up a website for the Groton Marathon.  I’ll read you the copy. 

“The Groton Marathon was founded in December of 2013 by veteran runner Chris Russell.  He was in the midst of a ‘marathon a month’ streak in honor of the Boston Marathon bombings from April 2013 to April 2014.  The marathon he was scheduled to run in December was canceled due to snow.  Frustrated at the lack of convenient distance events in the Massachusetts area, Chris grabbed a couple running buddies and created the first Groton Marathon to keep his streak alive.

The Run has repeated each year since.  This year, 2016, we want to open up the race to a select number of applicants who are facing the same shortage of local distance events to keep their streaks alive.  If a small, lightly managed run with veteran runners in December sounds like a fit for you, join us this year.”

That’s what I’m up to.  It’s an abundant life. I don’t have to stop and ask permission if I can create my own race.  I just have to do it.  The way I’m able to continue to run and have adventures is simply that I believe I can, and I do it. 

Frankly the biggest challenges we face in this era and in this season of our lives is that there is too much abundance.  The challenge is how to focus your energy on the handful of things that bring value to you and your family and your community. 

The Millennials talk about FOMO – ‘fear of missing out’.  That’s a classic example of how abundance makes us crazy.  There are too many good choices and we either freeze in place overwhelmed or flit from thing to thing like deranged dilettantes. 

And then I’m out for a walk with Buddy in my woods.  With the dry sun filtering through the green tree canopy and falling mottled in the leaf litter.  The old stone walls delineating sheep pastures that long ago gave way to forest.  We stop to breath in that good air.  We listen to the skittering of squirrels and the chittering of birds…

And we know abundance.

Think about the abundance in your life. 

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

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Direct download: epi4349.mp3
Category:Running -- posted at: 4:01pm EST

Spartan up!

A first timer takes on the Beast. 

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

The funniest line of the day was when I was flying down an open field descent passing people in big clumps.  I yelled “Come on people you’re being passed by a 54 year old guy!”

A lady looks at me sideways and responds “Yeah, but not a normal one.”

I took that as a compliment. 

The great herds of hikers I passed were mostly pretty cranky about it.  I don’t get it.  If you’re out there you might as well enjoy yourself.  I suppose if you’re at the end of your rope and some hairy, half-naked old guy flies by yelling “Weeeeeee!” it might piss you off. 

It wasn’t easy, but it wasn’t the hardest thing I’ve ever done.  I was a bit out of my element but I raced the Spartan Beast as best I could and did relatively well.  I met my primary goal of not dying and my secondary goal of not injuring myself.  I did get nicked up and was a bit sore.  It will be a couple weeks before all the bruises, scrapes and scratches heal.  But nothing broken or sprained. 

I ran this event as a bit of a lark because they reached out to me and offered an entry.  My daughter Teresa wanted to come along and do the sprint so I signed her up too and I was glad for the company.  We made the drive up to Killington, VT Saturday morning.  I raced on Saturday and she raced Sunday morning so it was another nice endurance adventure weekend for us. 

Having been offered a complimentary entry I figured I’d get my money’s worth and run one of the events with a higher difficulty level.  When you look at the advertised events it starts with the Sprint, moves up to the Super and then up to the Beast.  The Sprint is advertised as 5k distance, the Super is a 10K and the Beast is around a ½ marathon.  There’s a special shirt / 3-part medal if you do all three. 

There are also longer events like running the ‘Ultra-Beast’ which is the Beast twice and the Agoge which is a special multi-day event.

Not knowing much about Spartan races I signed up for the Beast event which is listed as 13 miles and 30 obstacles.  I mean, it’s only a ½ marathon, right?  How long could it take? How hard could it be? 

I have my best adventures when I don’t pay attention too much. 

I’m in decent shape this summer and could jog any given ½ marathon in under 2 hours so I figured I’d do this in under 4 hours, right? 

Two weekends previously I ran the very difficult Wapack Trail race which was 18 miles of technical single track over 4 mountains, twice in just about 4 hours.  At the end of July I ran a hot trail marathon in around 5 hours and that’s twice as far as this Beast, right?  You see my logic here. 

I looked at the Spartan training plans and they were, frankly, terrifying with hundreds of burpees, squats and pullups.  It was like something out of a gladiator movie.  Or that old “Monty Python sketch about Ken the Boxer” I watched a few videos of races and it looked reasonably engaging but some of the athletes were clearly not in the best of shape. 

I asked Coach to give me some Spartan specific training but, honestly, he thought it was stupid idea.  He basically gave me the same training he always does, maybe with a bit more yoga and core work.  I can honestly say I think I did more burpees on the course then I had done in all my training. 

To summarize, I went into this Spartan Beast race having no idea what I was getting into and without training for it.  Guess what?  I did really well. 

That’s right.  I excelled.  I came in 10th in my age group out of 106 old guys. I was 220th out of 2296 males and I was 252 out of 3,213 overall.  And I think that’s just the finishers.  They pulled a large number of people off the course due to injury and time limits. 

How is this possible?  How did my tired, old marathoner butt out perform all these millennial cross-fitters? 

It’s simple.  I actually trained for the race.  They didn’t. 

It turned out the obstacles were 1% of the course.  99% of it was technical, mountain, trail running.  Well it was technical, mountain, trail running for me.  It was a miserable death march for all those well-chiseled, millennial cross-fitters who spent their training flipping tires and doing hundreds of pullups.

I can honestly say, with a large dose of irony, that I was probably the only one who trained well and course specifically in the whole crowd.  I was able to fake the obstacles and play to my strengths.  I just rolled off Wapack and the Indy Trail marathon.  I WAS trained for this race. 

I think another advantage I had was a certain familiarity with long races and suffering.  I can go pretty deep into the suffer locker when I need to and still compete.  I got the impression that these folks weren’t as familiar with the sweet suffering of a multi-hour endurance event. 

Don’t get me wrong.  If I had to compete in the global tire-flipping, box-jumping games I wouldn’t last 60 seconds.  I just happened to luck into a course that was basically a long mountain race. 

Still, it took me 6 ½ hours to get through the course.  Mostly because of the 3-4 near vertical ascents of the mountain we did.  It was slow going.  Especially in the last couple hours when I was out of fuel. 

What I discovered, (as I was getting ready in the parking lot), was that the average open participant takes 7-9 hours.  Really?  I had no intention of staying out there that long.  I told Teresa 4-6 hours max.  I mean it’s only 13 miles. 

The organizers told all of the waves starting after noon to carry headlamps and glow sticks but I thought that was just more ridiculous Spartan hyperbole.  It turns out it wasn’t.  When I was leaving the venue that night you could see the long line of headlamps trooping along the slopes on the mountain. 

Those technical descents would be really difficult in the dark.  Glad I wasn’t out there.  There was some controversy because they let people start the Beast up until 2:00 PM, knowing the average cross fitter takes 7-9 hours.  Then they pulled them all off the course at 9:00.  Those people were a bit miffed at having paid a couple hundred bucks and traveled to Vermont only to get forcibly DNF’ed. 

This was the ‘Open’ division.  There is also a ‘Competitive’ and an ‘Elite’ division.  I toyed with entering as competitive, but then I got over myself and went with open.  The advantage of the competitive division is less traffic on the course and people generally know what they’re doing.  The advantage to the open division is that they are far less strict about how you approach the obstacles.  The volunteers really didn’t care if we did obstacles correctly or did all the penalty burpees for not completing the obstacles.  I think I could have run around the obstacles and no one would have stopped me. 

It was a nice, warm sunny day when Teresa and I rolled into the venue.  We had to pay $10 for parking (on both days).  There were shuttle buses to the starting area. 

I got kitted up before we went on the bus.  Looking at the weather I decided to go shirtless.  I had the same Hoka road shoes that I used in my other trail races. I had my water back pack – I had considered trying to ‘live off the land’ but there didn’t look to be much support on the course and I didn’t want to run out of water.  I had three old Gu’s that I threw in the pack for fuel. 

I didn’t want to carry a bunch of stuff because of the obstacles.  Any extra stuff would have to be dragged through the course.  Instead of a hat I made a hippy-helmet out of an old bandana with a chilli pepper motif.  I didn’t wear a watch or sunglasses.  I put my wedding ring in a zippered pocket in my pack – I have lost a little weight and it’s not so tight anymore and I didn’t want it coming off in an obstacle. . 

They made you wear a headband with your number on it and a timing chip on your wrist.  I put on a pair of Zensah calf sleeves as well. Everyone I saw had either calf sleeves or tall calf socks.  I figured they knew something.  I threw a pair of running gloves in the pack in case my hands needed protection.  I went with my tried and true Brooks baggie shorts with the liner and the man-thong tech undies. I greased up the pointy bits.  That was it.  We were off. 

Teresa helpfully painted a large Spartan logo on my belly, because, hey, when in Rome.  I joined the queue-up for the 12:15 open Beast wave. There looked to be around 100 or so competitors in my wave.  The first thing they do is make your climb over a 4 foot wall to get into the corral. That’s a nice touch. Then an announcer whips the crowd into a frenzy. 

I was chatting with some folks who came in from Ohio, a husband and wife and their friend.  I related how it was my first Spartan race and I hadn’t trained much but was a runner.  They said “You’ll be fine, just don’t go out too fast.” But their eye’s seemed to say “you have no idea how much trouble you’re in.”

With much hoopla were sent en masse on our way.  The first obstacles were 4 foot high beams that you had to vault.  I stopped to help a woman who could get over them.  In retrospect, she probably didn’t’ finish. 

One of the early obstacles was to crawl under barbed wire.  There were two of these on the course.  I found these hard because it tore up my knees to army crawl through the dirt.  I had to take my pack off and push it ahead of me, which was a pain and got it all dirt covered.  Many people roll like logs under the barbed wire.  This seemed to work for them but they kept kicking me in the head in the process as I was moving pretty slow. 

My strategy on the obstacles was to get as much help as I could, take my time and not get injured. 

Another signature obstacle early in the race is the Bucket Carry.  You get handed a plastic 5 gallon bucket.  You have to fill it up with gravel and carry it up, around and down the hill.  It turns out all my yoga and core was good for these carrying things – or maybe it’s all the years I’ve spent running through airports with bags – but I found this really easy and you can see me smiling in the photos.  I’m having a blast. 

There were a constant series of walls you have to climb over of different heights.  I managed the shorter ones, but with my ability to do 3 pullups I had to get help getting over the tall ones.  In the open division getting help is encouraged. Teamwork is part of the Spartan value system.  Good thing too, because without help I would not have made it through many of those obstacles. 

It was a warm day.   The course was dry from lack of rain.  I was glad to have the water pack because I was working hard and sweating. 

They did manage to engineer in some mud pits in the second half of the race, including one that you had to go completely underwater to get under an obstacle, but these were quite manageable. 

The big water obstacle was an actual open water swim about half way around the course.  I say ½ way because it was about 6 miles in but time-wise this was probably 1/3 of the way through.  Like many ultra-type events they back loaded much of the difficulty and the back half of the course took much longer.  It’s a mental game. They like to throw hard stuff at you when you’re tired and think you’re almost done. 

I knew the race played this way from reading Joe’s book.  One manifestation was to have an obstacle right after every hard climb.  Another was to have nonsensical mile markers along the course. The actual distance was somewhere between 14 – 15 miles.  If you were watching for mile markers you were playing a fools game because they were purposefully random to mess with you. 

The water obstacle was a lake near the start line around 6 miles in.  You hit this after running (well I ran) down the mountain and you’re well warmed up by then.  It’s preceded by a tall climbing obstacle.  These climbing obstacles were all super easy, unless you were afraid of heights.  I joked that we had playground equipment in the 70’s when I was a kid that was worse.  

When you got to the shore line they stuffed you into one of those big orange life jackets.  Which, prevents people from drowning, but also prevents those of us with a background in triathlon from swimming.  The water was advertised as 50 degrees Fahrenheit.  More hyperbole.  I would guess it was around 65 or 70 but cold enough that when people go from running down the mountain into the water they immediately cramp up to holy hell. 

I started cramping too, but knew what was up and just tried to relax my legs.  I wasn’t getting any propulsion from my kicking anyhow with the shoes on.  The best strategy seemed to be to float on your back and use your arms to avoid the leg cramps and the lean on giant life jacket. 

When you got to the middle there was a bridge with rope ladders hanging from it.  This was called the Tarzan bridge.  You were supposed to climb the rope ladder and swing across dangling rope hand holds to the other side.  Swimming in cold water and climbing the rope ladder was no problem but I just don’t have the hand grip strength to swing from ropes and plummeted back into the water after my second grip.

This is where I ended up doing my first 30 burpee penalty.  I ended up doing 90 on-course penalty burpees.  Twice for these dangly obstacles and once for being a total spaz in the spear throw. 

I did all the burpees I was assigned. I didn’t do them well, but I did them.  Mine were more like the down-dogs I had trained for than the clean Spartan burpee.  Another advantage of being in the open division.  Then they made us swim/wade another ¼ mile to get back on the trail and the really hard climbing that was to come. 

One obstacle I am tremendously proud of is the rope climb.  This is just what it sounds like.  You climb a rope 20 feet and ring a bell.  The last time I had done this was in 8th grade.  And as a chubby kid with no upper body strength I was awful at it.  But this time I wanted to do it. I set my goal to at least try every obstacle and give it my best.

For some reason I had out run the pack and was alone at the rope climb.  I chose a rope.  I stood and slowed my breathing.  I took a deep breath and centered my hands to my heart with my eyes closed.  Then I climbed that rope and rang that bell like a champ.  I may have screamed “F-You, rope” in some sort of mindless exorcism of eight grade demons. 

After the water obstacle the majority of the competitors seemed to be spent. They were all walking.  Every time I came to a flat spot in the trail there would be 20-30 people lounging around resting.  Not me.  When the trail opened up I was psyched to have running room and took off at a trot.  Why walk?  You’re going to get there faster running and you use a different muscle set. 

I had been choking down a Gu every hour or so when I felt my energy flagging.  And they helped.  I also brought some Endurolytes with me in a sealed plastic canister but they got all broken up from the jostling but they were gone about 3 hours in.

Due to my lack of proper preparation and poor expectation setting I brought enough supplies for a 4 hour race and ended up going 6 ½ hours.  I was hitting the wall in those last couple hours.  Nothing I haven’t felt before.  Even in my current lean state I’ve got plenty of fat to fall back on.  Not really much I could do except keep moving forward.

Then it got hard.  About 3 ½ to 4 hours into the race we headed up the final climb.  Up until this point we had climbed parts of the mountain 2-3 times already.  It alternated from trooping up the ski slope to scrambling up some gnarly single path technical in the woods between the slopes.  And when I say gnarly I mean it.  Very steep, loose dirt, roots, rocks and trees.  In places you could use your hands to pull yourself up.  They even had ropes in particularly steep spots. 

What made these technical sections hard was you could only go as fast as the person in front of you and there were few opportunities to pass.  Technically it’s known as “the theory of constraints” – which is a fancy way of saying everyone moves as fast as the slowest person.  You’d have to pick your spots and try to jump by people.  Otherwise it was a conga line of slow moving feet.  It made it hard to choose a good line and get a rhythm going. 

The one potential upside was all the young cross fitter booty in cross fitter booty shorts I had to eyeball from six inches away all day long.  That wasn’t awful.  They may not know how to trail run but they look good in their clothes. 

Going down was the same gnarly single path but you could build up momentum and get by people easier.  A couple times I tucked in behind the ultra-runners who seemed to have some sort of implied passing right and just followed them.  Once I figured it out I was just brazenly running the left fringe of the trail blowing by people by the score. 

I’d yell “Ding! Ding!” or “Out of control old guy!” (that got a couple chuckles) or “Coming through!” but overall they had no sense of humor and yelled at me unless I said “on your left!” I’m not used to people being so cranky at a trail race.  But these weren’t trail runners.  And this is the big reason I placed relatively high.  They walked.  I ran.  And I have to tell you it was fun bouncing through the woods, swinging from trees and passing people. 

Some of the open field descents were too steep to run.  You had to do that shuffle hop movement where you’re basically out of control and just touching the ground to slow down every once in a while. 

This was dicey because the pack was thick and everyone else, especially later in the race was not handling the descents with much dignity.  Apparently they were having knee and quad burnout because they were fighting the downhills.  They were stopping a lot, walking backwards or sideways and even scooching down on their bums.  I had to avoid all this. 

There were a couple steep sections where people would kick rocks loose and then those rocks would roll down the hill at velocity like 2-3 pound missiles.  Everyone would scream “Rock”.  You’d hear “Rock!” and then “Owe! That really hurt!”

I made it through all the hard stuff without falling except once in the woods where I went elbow deep into a mud hole where a spring came out of the mountainside. 

Then as I was careening down one of the last descents in the open slope I caught a toe.  I was in open ground so I tried to tuck and roll and it worked I popped back up on my feet.  But, in the process I slammed my shin and my elbow on some rocks.  The shin really hurt.  There wasn’t much I could do about it.  I pulled up my calf sleeves so I wouldn’t have to look at the wound, gritted my teeth and kept running – hoping I didn’t do too much damage.

Then there was the last climb.  By this point we were well into the race.  I was well out of fuel and running on fumes.  It was a super steep 2 mile hike straight up the gondola path to the top of the mountain.  This was a death march for everybody.  It was just a long conga line 3-4 across slogging up the slope.  I will admit to stopping and resting a number of times on this ascent. 

When we final clambered out into open ground at the very top of the mountain it was in the clouds and windy.  The spectators up there had coats on and were shivering.  The temperature dropped and being mostly naked you would think I’d be cold, but I was well into suffer mode and the cold air woke me up a bit.  Now I knew we were done climbing and the finish was down at the bottom of the mountain somewhere. 

Of course there was an obstacle at the top of the mountain that had to do with carrying logs like suitcases which was no problem.  I caught my breath and took off down the fire road.  I leaned on my training again, cleaned up my form and ran.  I used my core and it felt awesome to be moving again after all that slow hiking. 

Coach kept telling me not to worry about the race, that the Kardashians could do it.  Could the Kardashians do it?  Yeah, if they had enough time. 

Overall on the course I saw a number of people that really didn’t look like they should be doing a race this hard.  I think the positive is that assuming you started early enough you could take as much time as you wanted.  You could take all day and work as a team and in that sense anybody could do it. 

I did see people getting taken off the course for injuries.  Mostly knees and ankles.  I think some of them may have been faking an injury to get of the damn mountain!

For all the out of shape types there was definitely the lean, cross fit archetype as well.  Lots of compact, fit looking people with six pack abs.  That’s the Spartan community. This race was the culmination of a long journey for many of them, from the sprint, to the super and now their ultimate conquest of the beast.  I met people from all over the country. I passed one guy who had flown in from Australia. 

I was wondering if I would see anyone with phones or earbuds on the course.  I know the Millennials love their phones but the obstacles make having wires a bad idea.  I didn’t see any wires. I did see a couple wireless headphones, but the one surprising thing I came across was speakers.  At least 4 people I passed had speakers strapped to their packs and were blasting music.  I don’t know how they managed the water obstacles with those. 

Mostly it was millennial hip-hop music that I am too old to appreciate and I remember some Blink182 late in the race but I passed a dude up one of the scrambles and he was blasting some Lynyrd Skynrd.  I obligingly yelled “Whatdayall wanna hear?. Free bird!”  He said it was random and the next song might be Christian music.  We all agreed this climb would be an excellent place to convert people – the kind of place that made you want to ask God for help. 

So yeah, that’s a new one on me.  Speakers strapped to your backpack in a race. 

To finish up the narrative I got to the bottom of the mountain, ready to be done with it.  But they put 5 obstacles in the last ¼ mile just to mess with you.    spazzed out on the spear throw and had to do 30 burpees which left me totally drained for the subsequent log carry.  I managed the Atlas ball carry.  I had no hope of the last dangly rope thing and did another 30 burpees (these took a while because I was running on fumes).  Then over the last A-frame climby thing and a final leap across the fire and I was done. 

The picture I had of myself leaping over the fire in my head was much more flattering than the actual picture.  I look like a hobo fleeing a structure fire.  When we were watching the finish earlier some fit young dude literally did a flip over the fire.  That is styling.  Not me.  I’m the dirty hobo. 

Was it hard? Yeah. Was it the hardest thing I’ve ever done? No way. 

People who have worn their Garmins on the course clock it at 14.83 miles.  They also clock 6,700 feet of elevation gain.  That’s more than a mile.  That’s more than Wapack.  That’s more than the Grand Canyon.  So, if you want to run this version of the Spartan race go get your lederhosen and start mountain training.

The man who won the elite version of my race on Saturday was a 26 year old who did it in 3:32.  The woman was a 29 year old who did it in 4:34. 

In my open division the winner came in at 4:15 the very last runner took 17 hours to cover the course.  That’s a long day.  The average looks to be in the 8-9 hour range. 

Just so everyone knows I want credit for the memorization obstacle.  The way that works is that you have to memorize a number early in the race and they are supposed to ask you for it later in the race.  Both Teresa and I had to memorize the number, and I took great pride in knowing that my familiarity with memorization techniques would give me the clear advantage.  But no one ever askes either of us for our numbers!  For the record Quebec-949-5373.

We slept in an old hotel in White River Junction and grabbed some barbeque and a craft brew.  I earned it.  I had a bit of a hard time sleeping because I had so many open scrapes and wounds every time I rolled over my whole body lit up like tearing a Band-Aid off. 

Teresa tackled the sprint the next day and due to robust genetics she placed 1st in her age group, proving all Millennials aren’t soft.  I was getting around fine.  My quads were a bit sore but nothing like after a hard road marathon.  I could tell I went deep into the glycogen stores because I had the odd struggle with finding the right nouns. 

As the week has progressed the scrapes are healing.  The nastiest is a rope burn on the back of my ankle from one of the traversing obstacles.  I was oddly body sore all over like I had been rolled up in a blanket and beaten with sticks.  Nothing hurt badly, but everything hurt a little.

I’m content with 6 ½ hour finish.  Will I go back?  Maybe for the shorter races to get the other 2 pieces of the medal and complete the ‘trifecta’.  After all I started with the hard one. 

Teresa and I had a nice adventure.  I got a firsthand look at the Spartan races.  I don’t know about all the courses but this one, this beast in Killington, ran a bit like an ultra, maybe a 30k in effort level.  If you’re looking for something interesting go ahead and try a Spartan.

Direct download: SpartanUp.mp3
Category:Running -- posted at: 9:14pm EST

The RunRunLive 4.0 Podcast Episode 4-348 – Kristy Jo and Power Foods!

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4348.mp3]
Link epi4348.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-348 of the RunRunLive Podcast.  I ran a bit long last episode with Mike.  I was up against a deadline so I just let it slide.  I’ll try to better this time. You may have noticed I started slipping cookies into the end of the show after the outro.  A ‘cookie’ in the lingo of the podcasting ‘biz’ is a blooper that I find particularly engaging.  Like last week when I either wrote into my script or spell checked in that Australopithecines had ‘disposable’ thumbs!

That’s just too funny not to share. 

Today we speak with Kristy Jo.  I love that name.  It’s like something from a TV show. Kristy shares some very good tips and tricks around her Power Foods nutrition plan. I read through her book and it’s quite sensible.

I know this whole weight loss nutrition thing is a real challenge for so many people and I thought we’d give you some pointers from someone who has been through it all and get her approach. 

I have been steadily losing weight as well.  I wrapped up my 30 day plan at the end of August but decided to keep it going.  My training is going really well at the lighter weight. I want to see where I can get to by the Portland Marathon next month. 

Last episode I erroneously said I was down to 170 pounds. That was incorrect.  What I meant was 175 pounds, which is still good, because I started at 185ish.  I’m currently in the low 170’s with a body fat percentage of in the 10’s.  Body fat percentage is a much better metric than weight or BMI.  A good range for a guy my age is in the low teens. 

All that aside what I’m really pleased with is how much better workouts feel and how well my heart is responding.  That’s how I define ‘feeling healthy’ and that’s what I’m going for. 

We have a wonderfully hewn, well crafted, and individually designed for your specific needs - show for you today.  It’s a thing of beauty this show.  I had it hand crafted by virgin baby koalas just for you.

In section one I’ll answer some rapid fire running questions.  In section 2 I’ll talk about the Wapack Trail race I ran over Labor Day weekend. 

I was wondering if anyone was going to write in about my math problem when I told the story of the store clerk in Atlanta.  And I wasn’t disappointed.  For the record, I know that 30% plus 20% can be calculated 2 different ways.  When you combine a 20% discount with a 30% discount the answer is either 50% or 44% depending how you apply the discounts.  Glad to see you’re paying attention.  Makes me feel loved.

There are a billion podcasts these days aren’t there?  It’s funny how the cycles turn.  Someone should do some research on it.  First it was just us hobbyists and the big news outlets.  Now everyone with a platform has gotten the message that a podcast is a must-have channel – especially the internet marketing folks. 

Thank you for joining me on my journey.  You don’t have to.  I’m doing it because I like doing it. It allows me to practice my creativity and production.  It forces me to think critically about topics.  It allows me to interact with people I find interesting.  I explore topics and people that are interesting to me, that’s why I can keep producing for 9+ years and 350 shows.  I do it for myself. 

At the same time, whenever I create anything I think about the audience.  I ask the question “Why do you care?”  This keeps me from getting too wrapped up in myself and allows me to add value.  If you don’t care I’m just an annoying old dude that you sat next to on a long flight and won’t shut up even though you put your headphones in and pretended to sleep.  I don’t want to be that guy. 

I do have a membership option to defray the cost because I’m a capitalist at heart and not a charity!  I’m working on a proper set of books but as near as I can figure I spend about $1,500 a year on the podcast.  Consider buying a membership. I’m still working on a separate iTunes feed for it.  My guy in Nigeria can’t quite figure out how to make the remote header calls work with my wordpress plugin, but I’m working on it.  If you’ve known me for any length of time you know I’m patient.  When I decide to do something it takes on the inevitability of a glacier. 

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio

Last week I uploaded two, count ‘em, two, book reviews.  One for the Neal Stephenson SevenEves scifi tome and another for Moonwalking with Einstein, a treatise on memory techniques.

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How about some useful running information?  How about that?  Instead of all this waffling on about the creative act?  OK

One of the workouts Coach gave me this week was a medium effort hill workout.  Many times you will run longer or faster hill workouts for leg strength or as a type of speed workout or threshold workout.  That’s not what this particular workout is for.  This is a workout to practice form.

Hills are a great place to practice form because running uphill naturally forces you up onto your forefoot, to take shorter, more rapid strides and to lift your knees.  Hills bring the form to you.  

For the medium effort hill repeat you are only doing 30 seconds. That’s long enough to get into your form but not long enough to stress you.  You do the workout at medium effort, so maybe a 7-8 on a scale of 1-10. 

People always ask ‘how steep should the hill be?’  For these medium effort repeats you can actually answer that question.  When you get into the repeat itself your form should be clean.  If you’re having to lean forward or struggling to get your feet turning over – the hill is too steep. 

When you run the repeat focus on pushing off rapidly from the forefoot.  Push your hips forward.  Run tall.  Keep your chin up, your shoulders high and loose and your hands high and loose.  Focus on the form, not the effort.  Don’t carry anything in your hands. 

Jog down the hill and don’t start another rep until your heart rate settles down.  I usually leave my bottle at the bottom of the hill.  I stop when I get back, take a drink, walk a bit and when my HR falls under zone 2 I’ll ease into the next rep.  I also find a stick and scratch a tally mark into the dirt after every rep.  It makes a game out of it. 

Do a set of 10-15 of these.  These are great, especially if you are trying to clean up your form.  Like I said a 4-6% hill will automatically help you clean up your form.  And I’m pretty sure the sine of that angle is the opposite over the hypotenuse, but I could be wrong. 

Practice makes perfect. 

Do your practice. 

On with the show.  

Section one –

Running Tip Roundup -. http://runrunlive.com/running-tip-roundup

Voices of reason – the conversation

Kristy Jo Hunt

My Skype is "kristyjohunt."

My home website is www.body-buddies.com but there is much under construction with funnels, and I fear not everything leads back to one congruent space. I would love to talk about my background with long distance running and why I got into it (disordered eating and thinking it would solve weight issues) to why I got out of it (chronic pain with my 50-degree scoliosis that I pushed through the pain due to the disordered eating habits and FEAR), as well as my coaching of long-distance athletes with meal structure and timing that we have found to be very successful and optimize their body weight and energy for better times.

I will put my bio below:

Kristy Jo Hunt is a Certified Personal Trainer, Fitness Nutrition Specialist, published author, and natural Women’s Figure Competitor. After overcoming over a decade of disordered eating battles, she began a Facebook page in 2012. This Facebook page grew to be a full-blown education-based body transformation company called Body Buddies.  Her team of coaches helps people correct health issues, overcome disordered eating, achieve their goals, and reach their desired aesthetics.

She is the author of the book series and recipe book line, The Power Foods Lifestyle, and founded the company, Body Buddies, a transformation and education coaching system. Body Buddies teaches strategic implementation of scientific principles using psychological profiling to help people make sustainable changes in their nutrition and fitness efforts. She hosts online group challenges, coaches clients one-on-one, and teaches seminars for athletic teams, corporations, and church groups.  As a way to help many people for free, she hosts the Body Buddies podcast, YouTube Channel, and Social Media feeds where she shares tips and tricks to nutrition, exercise, and mindset training.

Her greatest happiness comes from watching others succeed and overcome obstacles that previously prevented them from reaching their goals. 

I would love to link to www.body-buddies.com in the show notes and I would love to offer my free gift to your listeners of my free book (they just pay shipping) at www.powerfoodslifestyle.com.

Kristy Jo


 

Kristy Jo Hunt
CPT/FNS/Author, Body Buddies

929-BOD-BUDS | kristyjo@body-buddies.com | www.body-buddies.com | Skype: kristyjohunt

Section two

Wapack 2016 - http://runrunlive.com/wapack-2016

 

Outro

Well my friends you have nibbled your way on proteins, vegetables and carbohydrates through to the end of  episode 4-348 of the RunRunLive Podcast. 

Are you full?  Are you satiated?  Did you have to unbutton your jeans so all that good info would fit? 

I’ve got a short turn around now and I’m heading out to do the Spartan Beast in Killington Vt.  I’m dragging my youngest along and she’s going to do the sprint on Sunday. 

I was looking at the instructions and anyone who starts the Beast after noon needs to carry a headlamp and two glow sticks…And they pull you off the course if you haven’t finished by 9:00 pm.  Really? I have no intention of being on that course for 9 hours.  Am I missing something? 

Coach is still trying to talk me out of it so I can focus on the Portland marathon on October 9th.  What I like about him is that he’s old-school.  He thinks every race is an Olympic qualifier.  But, I’m at the point in my life where I have to try new things and have some fun too. 

That being said if I can maintain the diet and come out of Portland strong I’ll look at the calendar and see if there isn’t something serious to train for.  I’ve got to figure out if we are going to do the Groton Marathon again this year.

Many of you are running your goal races now or over the next few weeks.  Good luck with those.  Remember that the hay is in the barn and there’s nothing you can do in the last couple weeks to make up training. 

As you are in your taper towards your race you can use a couple of the things we talked about here to help you stay sane.  As your training load gets lighter you have an opportunity and the time to do some of the fine-tuning things. 

  • Think about practicing the mediation and visualization that we’ve talked about.
  • Work in some easy yoga every other day to stretch and strengthen your machine.
  • Do some meal planning around your taper weeks to go into the race lean and strong with a lot of energy.

That’s how you apply the tools from the conversations we have here.

That’s the real trick with all the content available to you.  You’re like a DJ.  You are the creative genius for your life.  You take all this stuff in and mix it to make your own sound, your own movie and craft your own story. 

Make sure you get the ending right.

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4348.mp3
Category:Running -- posted at: 3:22pm EST

The RunRunLive 4.0 Podcast Episode 4-347 – Mike Croy and the One Breath

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4347.mp3]
Link epi4347.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-347 of the RunRunLive Podcast.  Today we are going to reconnect with our old friend Mike the DirtDawg who has been doing a lot of useful work around mindfulness in his life, with his students and in his community.  I chat with him about some practical ways we can use mindfulness in our lives and some basic, easy ways to implement it. 

In section one I’m going to zoom in on how meditation or mindfulness can help amateur athletes.  In section two I’m going to do a quick summary of how a 30 day project works and how you can use it to get some traction in your life. 

Because, as I write this I’m wrapping up my latest 30 day plan.  I tend to try to do a bunch of things in parallel when I do 30 day projects.  This one I was trying to get up early, clean up my nutrition, avoid alcohol and work on my next book project. 

It went very well, except for the last couple days where I was on vacation – that always causes some hiccups in the process.  But I managed to keep the damage minimal while not being bad company.  Up until that point though I had lost a bunch of weight and had mat all my goals and felt fantastic. 

I didn’t get as much work done on my book project as I would have liked, but all in all it was a good month for me.

I was particularly pleased with this because I took a 2 week break from running at the same time I took on the 30-day project. I kicked off the project on the 1st of August the day after my trail marathon.  The Achilles was hurting so coach gave me a week off.  After a week I ran once and felt awful.  I ended up walking back from that run.  That run was day 7 or 8 of the 30 day project, and as I will explain, that is when the project sucks the most.  I was in a bad place with no energy.

My runs have been awful all summer.  I just felt sick, had no energy and was hating my runs.  I got them done but it was a struggle.  That’s one of the reasons I decided to put my foot down and use a 30-day project to clean up.  I decided to clean up my nutrition and with Rachel’s help rebuild my healthy biome.

After the day-7 run debacle Coach smelled over-training and gave me another week off.  Not off, but off from running.  That’s when I started to turn the corner.  About 14 days in he finally gave me the green light and told me do an easy 1:15 run. 

At this point I was lighter, healthier and well rested. I decided to go out at night after work. The night was cool, around 60, and the humidity had let up. I left everything at home and just wore a pair of racing shorts.  No phone, no bottle, no shirt – just my Garmin and the heart strap. 

And - Oh my god! I felt weightless.  I couldn’t control myself and was literally flying.  I didn’t even start to feel any tiredness until the last long climb up to my house.  Coach was a bit peeved when I posted my ‘easy’ run and it turned out to be a 8+ mile marathon pace tempo run. But really, sometimes you just can’t help yourself. 

The other thing I’m noticing is that my HR is staying down.  It’s behaving nicely and just the way I would expect it to. 

My Achilles is still a little sore but I’m working it.  My runs since then have been fairly fabulous.   Plus, since I’m getting up early anyhow I can knock them out in the morning without much suffering.  It’s all good.  The wave is cresting again. 

I’m going to see if I can keep the nutrition going until October.  In 30 days I got down to 175 pounds which is very light for me.  I think with a little focus I could get under 170 and I haven’t been there, ever.  I’m curious to see what that would do for my racing. 

By the way, when I say ‘Clean Nutrition’ I mean eating 98% healthy, whole food, nothing packaged, lots of fruit and veg and nuts.  An occasional hit of fish or meat if I feel like I’m not getting enough calories.  I’ve cut out fried food, bread, most dairy and as much sugar as I can find on the food labels – although sometimes the bastards sneak some by me.

When I set up the project with Rachel I told her my focus was not to lose weight but to get healthy.  But, as usual, once you focus on eating clean and healthy, the weight just comes off naturally.  It’s not due to a lack of calories per se, just a different mix.  Remember, the first two weeks of this I wasn’t even running. 

There are a couple things I’m doing slightly different this time around.  First, I’m trying to get enough healthy fats.  I include olive oil in my salads and other meals as a condiment, and I mix a spoonful of coconut oil into my oatmeal in the morning – because apparently coconut oil is the new superfood.

Second, we’ve been experimenting with lots of probiotic foods like KimChi, Sauerkraut, pickles, organic honey and homemade fermented beet juice.  This time of year I’m getting fresh chard and cukes from my garden too and they come with some helpful organisms riding along from the great outdoors.  You can get useful critters from any of the fresh from field produce available this time of year.

Check your labels to find certified organic or live culture foods.  To be clear, I don’t mean the well-known yoghurts and other probiotic labeled dairy products which, in my humble opinion, are just another packaged food ploy to stuff more dairy and sugar down your throat.

I don’t know if it is good or bad but my innards are a lot happier now after a month or so of working the probiotic, healthy food plan into my life.  It’s amazing how large a change you can make in a short amount of time with a little focus. 

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio

Last week I uploaded two, count ‘em, two, book reviews.  One for the Neal Stephenson SevenEves scifi tome and another for Moonwalking with Einstein, a treatise on memory techniques.

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

For the cost of a pack of Clean and Clear oil absorbing facial wipes, to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process!

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Become a member

I was reading the New York Times in the airport on my way back from vacation.  There was an article in there about Lucy, the famous Australopithecine.  They found Lucy’s fossilized bones in Kenya in 1974 and it really kicked off the study and understanding of all the different branches of the hominid family tree since.

Lucy was a small, juvenile, female Australopithecine that lived in the forested grasslands of Africa a few million years ago.  They weren’t humans in the sense that we think of Homo sapiens - the thinking ape.  They were a side branch or transitional form of hominid that seems to have been moving out of the trees to walk upright on the ground.

According to the news, it seems Lucy’s 2M+ year-old fossilized bones were making a tour of the US.  Some scientists took the opportunity to create a thorough CAT scan of them.  In this way they could get detailed digital images that they could analyze without having to have the bones themselves.

One of the things that they discovered is a number of compression fractures.  These are the type of fractures you get when you hit something hard, like in car accident or a fall from a great height.  They postulate that poor little Lucy met her demise by falling out of a tall tree. 

I question these conclusions.  I don’t think anything so mundane happened.  I see the forensic evidence and I think Lucy was definitely into extreme sports.  She was probably wing-suit flying off the ridge from mount Kilimanjaro or paragliding over the volcanoes.  Maybe she was caught in a sudden gust of wind or was rattled by an ill-timed tremor from imbibing too much Red Bull.  Without fully developed opposable thumbs she couldn’t hang on and she crashed. 

I’m no scientist but I have watched many episodes of CSI Las Vegas and that’s where the data leads me.  It was like an Australopithecine version of Point Break.  They had some mad-dog skills and liked to live on the edge those Australopithecines.  Live fast, die young, leave a fossilized pile of bone fragments – that was their motto.

On with the show.

Section one –

Meditation and mindfulness in Sport -http://www.runrunlive.com/meditation-in-sport

Voices of reason – the conversation

Mike Croy – “DirtDawg50k”

www.root2shine.com

Mike Croy serves as a high school principal for special education students who have been diagnosed with severe emotional impairments. His area of expertise lies in working with at risk students and families for the past 20 years.  Mike is driven to serve by his belief that we are all works in progress and the key is to keep moving forward.

Mike began teaching yoga and mindfulness/meditation classes to his students as a result of him obtaining his 200 RYT (Yoga Teacher Training) and has since started to offer it to staff and adults to help others find the space to be mindful and breathe in a hyper connected world.  He is also a 24x marathoner and has completed several ultramarathons including the Burning River 100.

Contact information: mike@root2shine.com

website: www.root2shine.com

Root 2 Shine: http://root2shine.libsyn.com/   

RSS FEED: http://root2shine.libsyn.com/rss

Dirt Dawg's Rambling Diatribe: http://dirtdawg.podbean.com/

RSS FEED:  http://dirtdawg.podbean.com/feed/

Section two

Anatomy of a 30-day project - http://runrunlive.com/anatomy-of-a-30-day-wellness-project

Outro

Well my friends you have mindfully sat and watched your body’s breath through the end of episode 4-347 of the RunRunLive Podcast. 

Ohmm…

Ohmm Padni ma…

Yeah.  Rock solid.  Good job.

I’m rolling off the long weekend and heading down to Atlanta to work.  I was out in Chicgao on holidays for a long weekend.  In my career I’ve been there many times but it was fun to go as a tourist.  I got up every morning and went out to run around the lakefront and Grant Park.  Two out of Three days it poured on me in the morning.  But that was ok.  I just took my shirt off and enjoyed myself. 

I did a 2:20 long run Sunday morning and the path was packed with Chicago Marathon aspirants and club runners.  The triathletes were swimming their workouts in the lake. It just so happened that the Chicago Triathlon was also going on over at Grant Park.  There was a constant stream of bicycles on Lakeshore drive the whole time I was out. 

We took the architecture tour up the river one night, went to Second City another night and then caught a Cubs game another night.  We walked through the Chicago Institute of Art one day as well.  Like I said it poured rain, but only while I was out running.  

I’ll share one image with you.  Monday morning I was running a fartlek run. I got up a 6:00 AM local time, ran down the river trail, crossed over on the Lakeshore Drive bridge, ran out to the end of Navy pier and circled around to head north on the lakeshore path. 

It was early, overcast and humid.  It hadn’t started to rain yet.  The lake was calm and the triathletes were cruising in the shallows parallel to the shore making little wave here and there. There are some sections of beach and sections of concrete along here as the path winds along the coves and points. 

I passed the remnants of a beach volleyball tournament that was being disassembled.  Not too many runners were out yet.  Bicyclists were making their way inbound to the city.  Early morning maintenance crews were picking up trash and readying the day’s projects.

At one point as I ran along the cement wall I could look down and see into the water of Lake Michigan.  It was clear enough for me to see the sandy bottom and I had to stop because there was a 3-5 pound bass going about its business there immune to my strivings. 

A few minutes later as I pushed north, throwing in occasional 2 minute surges, the heavens opened up with a warm downpour.  This broke the humidity and washed the sweat from my body.  My shoes squished along as I weaved around the deeper puddles.  Another good morning run in the windy city.

“Life Moves pretty fast.  If you don’t stop to look around once in a while you could miss it.” Ferris

Next up for me is the Wapack Trail race 18 miler.  I’m just going to try to have fun and enjoy myself.  If I can get in under 4 hours and not hurt myself that will be great! After that I have that Spartan race the next weekend.  I’m going to take Teresa up with me and spend the night.  My Beast race is on Saturday and she’s going to do the sprint version on Sunday. 

Coach wanted me to skip it and focus on the Portland Marathon in October.  If I stay on my nutrition plan and manage to squeeze some training in and stay healthy I could do well out there.  I’m not worried about it though.  I think my days of overwrought expectations are over!

Speaking of overwrought expectations, on one of the planes on the way to Chicago a lady next to me was reading “Fast Girl” – Suzy Favor-Hamilton’s book.  I asked if it was any good and she said she was done with it and gave it to me.  I took it and read it over the next couple days.  I’ll see if I can’t write up a full review but I’m still processing it. 

Suzy was a contemporary of mine.  We’re about the same age. I remember her on the cover of that running magazine back in the 1990’s.  She was fast and pretty and the media loved her.  She made 3 Olympic teams in the 1500 but mentally imploded in all of them. 

It turns out she’s bipolar and has been struggling with mental illness her whole life. The final manifestation of that mental illness was her becoming a high-paid escort in Las Vegas.  Apparently she brought the same enthusiasm to that as she brought to everything else – but that’s a symptom of being bipolar. 

I follow Suzy on Facebook and she is a genuinely likable person.  I’m still processing her story because there is so much intertwined here with the competition, the mental illness and yes, the sex.  It’s a complicated mess for her and her family.  I’m glad that these types of illnesses have less of a stigma now than they did, but it’s still a complicated mess. 

It makes you wonder, when your mind is capable of such deception and complexity in the extreme, how much of what’s going on in your head is real and how much any of it actually matters? 

The human mind is a complex and sometimes deceptive intelligence.  We should all be careful to remember that.

I’ll leave you to think on that.  As you ping pong around on the inside of your overly complicated homo sapiens skull bone – how much does any of that noise matter? 

Everyone thinks they are the center of the universe.  We worry about what other’s think. We worry about being good enough, rich enough, smart enough, strong enough – we create, or allow that complex human brain to create stories and chaos.  You don’t have to create that chaos.  All that noise is inside your own head and you and I, if we want to we can quiet it.

Maybe you think you’re alone in the world with your deamons.  But you’re not. We’re in this together my friend. 

Quiet your mind.  Get some help if you need to.  You’re not alone.  You’ve got us. 

And I’ll see you out there.

 

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4347.mp3
Category:Running -- posted at: 3:45pm EST

The RunRunLive 4.0 Podcast Episode 4-346 – Joe De Sena on the Spartan Movement

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4346.mp3]
Link epi4346.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-346 of the RunRunLive Podcast.  Thank you for listening.  Sometimes I don’t hear from you for a while and I get lonely.  I wonder if anyone is listening.  I thought it might due to a lack of positive feedback.  I grew up in the 70’s and we were all about positive feedback.  That’s why baby boomers are so needy. 

The topic of today’s show is Spartan.  I interview Joe De Sena the owner of Spartan Races.  He’s a tightly wrapped dude with one of those clear, focused minds and the work ethic to support it. 

In the first section I’m going to talk through my initial impressions of the Spartan race and its training.  I have one coming up in September and I’m starting to worry about my fitness level.  I expressed my concerns about things like not being able to do more than 2 pullups to coach.  He says I’m taking it too seriously and, I quote, “A Kardashian could do that race.”  Except he’s not the one running it!

In the second section I’ll think a bit on our fascination with Sparta and what it says about us. 

My training is focused on strength and biking right now.  I gave my Achilles a week off after the trail marathon but not really because I was down on the Cape over the next weekend walking the beach and riding for hours.  It was great to spend some time with myself but I think I may have overdone it. 

I tried to do a 1:30 run on the roads when I got back and I ended up walking back the last mile.  It was the heat and my Achilles.  Now I’m giving some more time to heal.  I’m stretching and massaging and rehabbing.  I’m spending time on the bike and working on my core. 

It is a good time of year to be taking a break from running.  It’s still super hot and humid.  

Speaking of hot and humid I watched the Women’s Olympic Marathon and I though Amy, Shalane and Desi did a really good job of running their plans.  They hung with the best runners in the world and all finished in the top 10.  They inspired me and I’m sure they’ll inspire the next generation of American women. 

Buddy the old wonder dog is doing well.  He’s almost all recovered from his lump surgery.  That should make him more comfortable in the short run.  It’s too hot for him.  He hasn’t been running except for what he normally does when we go for walks off-leash in the woods.  This time of year we get a lot of thunderstorms rolling through at nighttime with all the energy in the atmosphere. 

Katie brought his crate up to the living room and when it gets really bad we can put him in there so he doesn’t hurt himself.  Thunderstorms make him mental.  He’ll go into the tub in the girl’s bathroom or into one of the closets and start digging.  We cage him up for his own protection.

By the way, I went for the follow up visit with my heart doctor and there’s nothing wrong with me that they can see.  Which is good.  That leads me to conclude that my issues earlier in the summer were due to the heat, jet lag and the case of pneumonia with the course of antibiotics.  Basically my body, mind and soul were out of synch!

Which is why I’m focusing on doing a bit of foundational bio-reengineering this month.

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My reengineering project is a 30 day 5AM project.  The anchor of this project is that I’m getting up early every day, as close to 5 AM as I can manage.  The other attributes of it are:

  • No alcohol
  • Work on my nutrition plan to get stronger, rebuild my healthy biome and get leaner.
  • Work on my next book
  • Post a daily accountability video to YouTube to keep the project going.

It’s been going well.  I haven’t hit the 5 AM every day but I’ve been close enough to be within the spirit of the exercise.  I have eliminated alcohol and have been eating clean and focusing on foods that will have a positive impact on my insides.  This weekend I made Kvass, which is a fermented beet juice and pickles using the cucumbers from my garden.  I’m such a home body. 

The work on the book has been doing a lot of circling the work and not actually doing the work, but I’m positive.  My creativity tends to come in bursts.  I’ve gotten the videos up each day consistently and you can see them if you’re interested in that sort of thing at my YouTube channel which is Cyktrussell. (Chris yellow king tom – Russell with two esses and two ells…)

I’ve really learned or relearned some valuable lessons from this project.  First thing is that when you’re dealing with a stable system, like your body, even if it is stable in a place you don’t like, you have to be careful with the quantity and magnitude of changes.  Any change you make is going to cause the system to oscillate. 

A stable system is stable because it has inertia.  It doesn’t want to change.  A stable system resists change and it has memory.  It’s like a rubber band.  The more you pull the more it resists and it always pulls in an effort to return to the stable state.

Biological/mental systems are not digital. You can’t just expect to insert a stimulus and to leap to a different state.  When you insert a stimuli the system won’t change digitally or even linearly.  It will wobble as the opposing forces push and pull.  The more things you try to change the more random the wobbling feels.

In my project I was trying to change sleep patterns and nutrition and my coffee intake and my alcohol consumption all at the same time.  In the first 10 days my system wobbled.  There were days that I was starving.  There were days where I was so tired I couldn’t think or function.  There were days when I felt depressed and defeated. 

When you want to make changes in anything.  When you want to innovate in your life.  You have to be prepared to suffer through an adjustment period. 

I have shared with you before the metaphor that says all projects follow a U-shaped curve.  When you first start the project it’s all unicorns and rainbows and enthusiasm.  When you get to the middle of the project it turns into an endless-seeming, hopeless, slog of work.  As you get closer to the finish it becomes hopeful again.

Another useful metaphor I heard recently is to picture yourself standing on a mountain top.  You have climbed successfully to the top of this mountain but now you want to innovate or improve to a new state.  Picture that new state as another, higher mountain top that you can see across the valley.  You know how to get there. 

You have to go down into the valley and work your way to climb up the other side to get to this new peak.  That’s what innovation is like. 

Identify that next peak.  Keep the vision of that new and next peak in your mind’s eye, even as, especially when, you lose sight of it in the tangled underbrush of the valley. 

On with the show.

Section one –

The Spartan Race and Training for it - http://runrunlive.com/spartan-fit

Voices of reason – the conversation

Joe De Sena

Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit.

http://www.spartan.com/en/media/spartan-fit/authorAbout Joe De Sena

Joe De Sena, founder and CEO of Spartan Race, is also a living legend in endurance and adventure racing circles — he completed the 135-mile Badwater Ultramarathon, raced the 140.6 miles of Lake Placid Ironman, and finished a 100-mile trail run in Vermont, all within one week.

In 2014, De Sena authored Spartan Up!, A New York Times Bestseller, that changed countless lives and revealed the secrets to developing the resourcefulness and mental determination needed to become a true Spartan.

Section two

About Spartans and Stoics - http://runrunlive.com/what-is-all-this-spartan-talk-anyhow

Outro

Well my friends you have carried, climbed and crawled through a mud pit to the end of Episode 4-346 of the RunRunLive Podcast. 

I have a knock knock joke you can tell your kids.  Ready? 

Knock knock…

Who’d there?

Old Lady

Old Lady who?

Hey, I didn’t know you could yodel!

One of the great cultural advantages to being at my stage of life is that I can tell Dad jokes. 

Next up for me is the Wapack trail race.  Have you signed up yet?  Even though I’m rehabbing my Achilles right now I am looking forward to Wapack. It’s my favorite kind of trail race.  It’s long enough to be interesting at 18 miles but not long enough to worry about.  It’s technical enough to be interesting with lots of single path and roots and rocks and mountains but that same technical nature keeps you from getting too serious.  And, it’s nice and small with good people. 

I’ll just try to get in under 4 hours and use the Spartan core strength I’m developing to manage it. 

The weekend after is the Spartan race.  I haven’t figured out the logistics for that yet.  Then in October I signed up for the Portland Marathon.  And in December the 4th Annual Groton Marathon if we can pull it off.  

I’m staying busy.  Life has its seasons. 

One thing I’m wondering about is the Boston Marathon.  After training well and not getting my time last year I honestly don’t know if I want to or deserve to run it in 2017.  I do still believe I can run a qualifying time.  It’s a question of when to fit that into my life.  I’m certainly not going to run a qualifying time before September when the times are due. 

I jump an age group in 2018.  I’d like to have at least 20 Bostons but I’d like to earn them.  I don’t know.  I truly do not know.  It’s probably time for a change. 

A bit of learning I can give you kids, and I’ll write more on this at some point is about how you age athletically.  When you look at the literature you see the ability of an athlete tailing off in a nice shallow straight curve.  It shows athletes slowly losing their abilities, measured in finishing times, as they age. The curve drops a couple percentage points at a time.

In my experience that is not how it works.  Like everything else in the human experience this process is non-linear, it is unpredictable and it is specific to the individual.  What I’ve found is that I have lost my speed in chunks, mostly as the result of injuries.  The line is more like a series of waves.  Where after 50 or so each subsequent wave crests a bit lower than the last one.

The real question is not the performance line.  The real question is the fulfillment line, the challenge line and the happiness line.  The tricky task at hand is how to continue to, as our friend Peter says, “Run with joy” as the performance line trends down and the waves of aging break relentlessly against the breakwaters of youth. 

The answer I think is to remember to be grateful.  Grateful for the victories, grateful for challenges and grateful for the chance to get up today and breathe the deep humid air of this good earth. 

Take a deep breath right now, my friends. That is life in your lungs. 

Celebrate.

And I’ll see you out there.

 

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4346.mp3
Category:Running -- posted at: 8:28pm EST

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long

 Wilson(Audio: link)

 

 

 

Link epi4345.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We’ve got a full agenda for today – so I won’t babble on too much.  I’ve got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story.

I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen’s message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point.

My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about.

I’m also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that’s all I’m going to be able to fit into this episode.  So I’ll put the interview up front and the race report on the back and we’ll call it a day!

Since I’m pretty sure I’m going to run long I’ll cut my comments short.

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Just a quick sentiment …

preikestolen-918955_640On Plateaus…http://runrunlive.com/on-plateaus

One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc.

Initially it’s hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you’re stuck.  You push harder, you practice more hours, but you’re stuck.

The example they use is typing.  Most typists get to a certain point and don’t get any faster.  They get to the ‘good enough’ plateau.

How do you get unstuck?  How do you get through the plateau?

Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .”

The first one is mindset.  When you reach that ‘good-enough’ plateau you self-talk yourself into being as good as you’re going to get.  Your mind says, “Well, since I’m not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests.

Like your parents and coaches always told you “Whether you think you can or you think you can’t, either way you’re right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don’t take ‘no’ for an answer.

I’ll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can’t” – sometimes it’s as simple as making that mental switch.

The next that has proved to be effective in breaking through plateaus is to force yourself you’re your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken.

The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable.

The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won’t be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance.

Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it.

Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can’t operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance.

You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It’s a virtuous cycle.

When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster.

In the typing example, maybe you find that when you speed up you consistently miss the ‘b’ key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach.

In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you’ll quickly realize you can’t run on your heels and hold those paces.

There you go – simple way to break through a plateau.  Give it a try.

On with the show.

Section one –

 

Voices of reason – the conversation

Wilson “BeefCake” Horrell


Lift Heavy Run Long Website

LHRL Youtube Channel 

Twitter: @liftrunlong

IG: @liftrunlong

LHRLHey Chris,

My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces. 

 

I started running 5k’s as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long’s 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k’s, and a 50-miler last November. I am registered for the Tour D’ Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1
I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.

 

I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.

 

I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service. 

 

I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world’s most inspirational people, who are leading lives of fulfillment through following their bliss.

Back Squat 325lbs

Push Press 250lbs

Front Squat 240lbs

Deadlift 415lbs

Fastest 5k 26:20

Fastest 10k 54:36

Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22

Stanky Creek 50K 2015 7:30

Tunnel Hill 50miler 14:52 Didn’t finish dead last, but with enough perseverance, I can get there.

Section two

Eagle Creek Trail Marathon - http://runrunlive.com/running-through-the-woods-in-indy

Outro

blingectr-smWell my friends you pulled the one arm bandit’s handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn’t I?)

I’ll keep this quick.  I’ve got a lot of projects going on in parallel this month.

Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It’s an out-and-back course so you can do as much or as little as you like.

Then in September I’ll be doing that Spartan race and if all goes well I’ll be interviewing Joe the owner for the next episode.

Then I’ll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018.

Then of course we have to decide if we’re going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs.

In the meantime I’m working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage.

In order to support this swarm of ill-conceived projects I’m going to have to get healthy and find some creative time.  So I’ve kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I’m two days into it.

I’m going to make a short video every day when I get up to document it and I’ll see if I can get those up on my YouTube Channel ‘cyktrussell’and on the RunRunLive website.  I can’t imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I’m doing it for accountability.

When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything.

It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn’t explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city.

When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest.

One person made that happen.

One person made a difference in their neighborhood.

One person created a bubble of love in the rip tide of hate.

You can be that person.

Be the person your dog thinks you are and I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4345.mp3
Category:Running -- posted at: 11:50am EST

The RunRunLive 4.0 Podcast Episode 4-344 – Ellen Jaffe Jones – Eat Vegan on $4 a Day!

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4344.mp3]
Link epi4344.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-344 of the RunRunLive Podcast. 

Today we talk with a fascinating and successful woman – Ellen Jaffe Jones – about how to eat healthy on the cheap!  . 

I connected to Ellen because my daughter brought home Ellen’s book How to Eat Vegan on $4 a Day. I started looking at it and saw that Ellen had a cool back story and was now a practicing endurance sports addict as well as a vegan and an author. 

She has escaped from being a broadcast news personality on a fast track to an unhealthy and early demise by eating better and living a healthier life.  Whether you are vegan or not you can pick up some tips on how to shoehorn some healthier food into your busy life.

She’s also one of those people that we talk to a lot who take control of their story and change directions mid-life.  That should give all of us hope that the only thing stopping any of us is the decision and action to make the change we want and start telling a different narrative about our lives.

I am not vegan but I do like to eat clean-ish.  I get a lot of fruits and vegetables and nuts in my diet.  The thing is, I like fruits and vegetables and nuts.  You have to make these decisions for yourself but there are simple ways to eat a bit healthier.  One is to get your fruit and veg and nuts.  Another is to ease into eating less of the bad stuff. 

It has been consistently shown that there are a small set of lifestyle inputs that have an outsized impact on your health, quality of life and longevity.  Going all the way back to episode 97 in 2010 with Dr. Monte we talked about this:

In no particular order:

Number one:  Eat a healthy diet with lots of fruits and vegetables nuts (fiber). 

Number two:  Don’t smoke.

Number three:  Exercise consistently. 

If you’re listening to my voice here on the RunRunLive Podcast you probably have most of these covered.  All three is great.  If you can’t do all three, two is good and even just one of these is better than nothing.  It’s not black and white.  We’d all like to be perfect but just remember your goal is progress not perfection. 

This is just for your physical health.  There’s probably a similar list that includes cultivating a positive attitude, working on your self-awareness and having an attitude of abundance. 

There’s no winning the game.  We all end up in the same place. What you get is a few more good years.  A better life and a better legacy, maybe. 

Anyhow – in summary – Eat Kale!  Heh…I actually see that bumper sticker when I’m commuting.  “Eat more Kale!” like it’s some sort of political protest.

I do have some Kale in my garden.  And some chard.  My squash were making a wonderful display of prolificness this week but, much to my ire, Mr. Woodchuck has dug a burrow directly under my squash bed and is browsing his way through the plants. 

And so another battle is pitched.  Man vs nature in a dance played out each summer season for the last 8,000 years.  Chaos want to have its way with our taming of the world.

And this is 100 feet from where Buddy hangs out in the front yard! Brazen woodchucks and bunnies and squirrels!

I guess Buddy is more of an observer than an interventionist.  A Laissez-faire border collie.

He had a big week this week.  He had surgery to remove a couple of the large lumps that were accumulating.  He’s an old dog, but there was one under his back leg that seemed to be restricting his range of motion.  He made it through the surgery fine and is now recovering.  He went out for a quick run in the woods with me yesterday and seems no worse for wear.

I’ve been trail running like a maniac.  I signed up for a trail marathon in Indianapolis July 30th – yes next Saturday.  This past Sunday I did a 20 mile trail tempo run that I was pretty proud of.  My runs have been crappy in the heat and humidity so far this summer.  So that one was a confidence builder.  Come up and join me next weekend! It’s called the Eagle Creek Trail Marathon.  There’s a half and a 10k too I think. 

One Interesting thing that is bugging me is that my pace has slowed to the point where the deer flies can catch me now.  I never had a problem with the bugs because I could stay in front of them.  But now I’ve reached an inflection point where they can catch me and it’s quite bothersome.  On a couple of these trail runs in the heat I’d have what felt like hundreds of deer flies swarming me in the woods.  50 would hold me down while the other 50 bit me.  I feel so violated.

In section one today I’m going to talk about beginner trail running – now that I’ve made it sound so sexy.  In section two we’re going to talk about understand the narratives that other people are listening to. 

Have you watched the new Tony Robbins documentary on Netflix?  It’s fascinating.  He does these live intervention things with people where you can see him reading the people.  He watches their physical cues and asks them questions, almost like a psychic would.  It’s an amazing example of how good or at least practiced he is at reading people.  It’s fascinating. 

I guess we’re lucky he’s not using those skills for anything overtly evil.  He could make these people do anything in these seminars.  It’s like the old religious camp meetings.

There are a lot of the things we recognize as familiar behavioral tricks.  Like getting people to change their state – i.e. breaking their frame.  Getting people to lean in – to buy in – a little bit at a time until they are totally susceptible to suggestions and instructions.  Asking good questions that get around the façade.  Getting past the perceived problem to the deeper self-awareness.  And then, using the power of a shared experience to reinforce behavior. 

So really it’s just another version of the group run!

On with the show!

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

For the cost of a 5/8 ounce bottle of The Original Blue Waltz Perfume! On Half.com  you can be a member of the runrunlive support crew.  

I am currently working on an additional podcast feed so you can subscribe and the members audio will be downloaded to your listening device with no extra effort.  Like Magic!  Because my existing members asked me to do that.

I’m also going to go back through time and re-curate some of the 300+ interviews I’ve done that I particularly liked for members.

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Trail running for beginners - http://runrunlive.com/trail-running-for-beginners

Voices of reason – the conversation

Ellen Jaffe Jones

Bio: Ellen Jaffe Jones won 2 Emmys and the National Press Club Award during 18 years in TV news as an investigative reporter in St. Louis and Miami.

She is the only female in her adult family without breast cancer, and has placed in 101 5K or longer races since 2006 "just" on plants.

She placed 7th in her age group in the National Senior Games in the 1500 meters, 10th in the 400.

She is a certified personal trainer and running coach.

She is the author of 3 vegan cookbooks, "Eat Vegan on $4 a Day," "Kitchen Divided," "Paleo Vegan," and a 4th on the way, "Vegan Fitness for Mortals."

She co-hosts "Dr. Don's The Vegan Myth Busters Radio Show" on KAAA-AM.

 

Section two

Other peoples’ narratives - http://runrunlive.com/other-peoples-narratives

Outro

Well my friends time to put down that fist full of raw kale and get on with your lives. You have grazed your way through to the end of Episode 4-344 of the RunRunLive Podcast.   Next week I have a cool interview with a guy who hit the slot machines for a couple million bucks, it ruined his life then he became an ultra-runner…of course.

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

For the cost of a 5/8 ounce bottle of The Original Blue Waltz Perfume! On Half.com  you can be a member of the runrunlive support crew. 

I am currently working on an additional podcast feed so you can subscribe and the members audio will be downloaded to your listening device with no extra effort.  Like Magic!  Because my existing members asked me to do that.

I’m also going to go back through time and re-curate some of the 300+ interviews I’ve done that I particularly liked for members.

Links are in the show notes and at RunRunLive.com

Become a member

 

I finished my stint wearing the heart monitor for my doctor.  I ended up running out of electrodes.  If you’re working out every day and it’s summer time you take a lot of showers – and that chews up a lot of electrodes if you replace them every time. Going in to see them in August but I don’t think they saw anything. 

I think it was the heat and jet leg and just getting old!  I also think the few rounds I went with pneumonia in May and then the antibiotics that nuked my biome knocked me down a couple pegs.  Not much I can do about that.  Just put the head down and muddle through.  One of my mantras is to wake up every day and do the best I can with what I have – or as Schwarzkopf said – “You fight with the army you have.”

I do have a new project that I’m working on. And part of this project is to put it out there, share it broadly and ask for feedback. 

I’m writing a new book.  Specifically I think I will write about how to create a powerful personal narrative to drive your life.  I believe this ability to create a powerful narrative has enabled me to be successful, but more importantly to be at peace with myself and my choices.

I would like to share this keystone ability with the world.  I know there are millions of people like me who are in a place where they don’t know what to do next or don’t have a purpose or reason in life and are struggling.  By walking them through the process of documenting their past narrative, identifying the negative narratives in their life, re-writing and internalizing a powerful, positive self-narrative I can change their lives. 

The difference this time, or differences are:

  • It will be a self-help styled book with simple exercises and such to specifically walk you through the process.
  • It will be designed to be saleable.
  • It will be designed to support speaking engagements around those themes.
  • It will be designed with publishers, publicists and media as the target audience.

There you go.  It’s out there.  No turning back!

If you want to help.  I’d love to get feedback as I create this project and its content.  If any of you have ideas or people I should talk to feel free. 

I’ve always been a go-it-alone, do-it-myself guy but this time I’m aiming to break that bad habit and learn something new.

Because at the end of the day if you’re not scaring yourself you’re not growing.

Keep growing with me and I’ll be out there seeing you do it.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4344.mp3
Category:Running -- posted at: 3:36pm EST

The RunRunLive 4.0 Podcast Episode 4-343 – Susie Chan – Endurance Runner

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4343.mp3]
Link epi4343.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-343 of the RunRunLive Podcast. 

Today we talk with author UK Ultra-runner Susie Chan, and by ‘we’ I mean Alex.  Alex caught up with her and I did the editing. 

Susie’s story has all the elements that we see when we talk about the transformational power of endurance sports.  She was living her life,not in a good place physically or mentally.  She ran a race, caught the bug and then dove quickly into the deep end with ultras and stage races – reporting it all on social media (as is often the case these days). 

I love the story she tells about not having even run a marathon yet and signing up for the Marathon de Sables – Which is a 7-day ultra stage race across the Sahara.  We’ve talked to people who have run this on the show – like Ray Zahab – it’s definitely not for an amateur.  They lost two guys there one year in a sand storm. 

There you go! If you take Susie as your data point then all you have to do is wake up one morning and start running ultras.  Easy peasy. 

In section one I’m going to talk about what to do when you are struggling in a run.  Because I’ve been struggling recently.  In section two we’ll chat a bit about telling a story into the future and using that to create a different outcome. 

Happy 4th of July!  I stayed home over the long weekend here in the states. Didn’t do much. Got a couple runs in and a long bike ride.  Hung out with my family. Unclogged a couple drains in the house.  Yes, I have basic plumbing skills.  I might be the last generation of men who can do a little plumbing, a little carpentry, a little forestry and whatever else needs to be done.  That being said, the stuff we used to learn from our fathers’ you can now get from YouTube. 

Monday, on the fourth of July itself Teresa and I dug out my old canoe (see what I did there?) and took it out onto the Concord River.  We put in in Bedford and paddled up to the Old North Bridge in Concord. That’s where Minuteman National Park is.  That whole section of the river is park so it’s quite arboreal. 

It was nice.  We talked about Thoreau.  One of his books was “A Week on the Concord and Merimack Rivers” and other stuff.  Not as hard as running down the Grand Canyon but a very nice few hours in the sun. 

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

For the cost of an 850 gram can of Swad Kesar Mango Pulp from India (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process!

Links are in the show notes and at RunRunLive.com

Become a member

Why don’t I take the cheaters way out and instead of thinking up my own salient content to ease you into the episode proper I’ll quote that crazy old philosophe Thoreau hisself…

“It is worth the while to make a voyage up this stream, if you go no farther than Sudbury, only to see how much country there is in the rear of us : great hills, and a hundred brooks, and farmhouses, and barns, and haystacks, you never saw before, and men everywhere ; Sudbury, that is Southborough men, and Wayland, and Nine-Acre-Corner men, and Bound Rock, where four towns bound on a rock in the river, Lincoln, Wayland, Sudbury, Concord . Many waves are there agitated by the wind, keeping nature fresh, the spray blowing in your face, reeds and rushes waving ; ducks by the hundred, all uneasy in the surf, in the raw wind, just ready to rise, and now going off with a clatter and a whistling like riggers straight for Labrador, flying against the stiff gale with reefed wings, or else circling round first, with all their paddles briskly moving, just over the surf, to reconnoitre you before they leave these parts ; gulls wheeling overhead, muskrats swimming for dear life, wet and cold, with no fire to warm them by that you know of, their labored homes rising here and there like haystacks ; and countless mice and moles and winged titmice along the sunny, windy shore; cranberries tossed on the waves and heaving up on the beach, their little red skiffs beating about among the alders ; - such healthy natural tumult as proves the last day is not yet at hand.” HDT

On with the show.

Section one –

When easy runs are hard - http://runrunlive.com/what-to-do-when-your-easy-runs-are-hard

Voices of reason – the conversation

Susie Chan

http://www.susie-chan.com/

http://www.susie-chan.com/#!blog/c1rpo

Hi I'm Susie and I like to run.

I have run races from 1 mile to 100 miles.

I began running quite late in life to get a bit healthier. Since stumbling over my first finish line in a race in 2010 I have gone on to run thousands of miles in training and in races.  My favourite races are multistage ultras, these are races over multiple days and miles.

Highlights of my races have included two Marathon des Sables (setting off with the elites in 2015) Thames Path 100 and Boston Marathon.

I do the odd bit of cycling and swimming too.

I'm happiest running with my friends on the trails.

Contact me for public speaking, kit chat and any questions!

UPCOMING EVENTS:

  • Beyond the Ultimate's Jungle Ultra
  • Gevena Marathon 2016
  • Sierra Leone Marathon 2016
  • Pacer at London Marathon 2016
  • North Downs Way 50
  • New York Marathon 2016
  • Winter Wonderland

Section two

Telling your story out into the future - http://runrunlive.com/telling-a-better-story-into-the-future

Outro

Well my friends you decided to get up off the couch and run across the Sahara Desert to the end of Episode 4-343 of the RunRunLive Podcast. 

Hope you’re enjoying your summers.  Or your winter if you’re in the other side of the planet.  If you were on Jupiter where NASA just successfully dropped the Juno probe into orbit your summer would be 1083 days long.  And the Europeans would still take most of it off. 

I’m close to pulling the trigger on a trail marathon in Indianapolis for July 31st.  Even though I’ve been feeling less-than-awesome in my running lately I figure I can just casually run it for fun.  I don’t have an Indy Marathon yet and both my sisters live there.   We have an office there too.  I need to get out! Do something!

Then I’m going to do the Wapack Trail race.  That’s Labor Day weekend.  You should come up and do it.  It’s 18 miles on technical mountain trails.  A real hoot.  I guarantee it’s different than anything else you’ve ever run!

Then I have the Spartan Beast.  Which I’m not excited about but I’ll do it.  And finally I told coach I’d run the Portland marathon with him in October.  I did the Hood to Coast relay out there last year but I don’t think that counts as a state marathon?

So, like I said I’ve really felt like crap in my runs.  Basically since I had pneumonia in May.  I’m tired and my paces are off.  I noticed my HR spiking a bit at the end of runs.  I called my cardiologist and they asked me to wear a 24 hour monitor.  I’ve been wearing it for a couple weeks now. 

It’s a giant pain in the …  It consists of three electrodes that you stick to your chest.  One above your left breast and then another two, one under each breast.  I’d post a picture but no one needs to see that.  Oh, the horror. 

Then the three wires run down to a small pendant that you keep in your pocket or clip to your belt.  It’s like the size of a pager.  (For you millennials, pagers were texting devices before we had cell phones. In old movies from the 80’s and 90’s you’ll see doctors wearing them.)

The companion piece is an android cell phone. The pendant track smy heart and sends any weirdness to the cell phone via Bluetooth.  The cell phone then shoots that data off to the main office – where someone is watching. 

This is all well and good but I don’t think the designers had me in mind when they designed the rig.  When I’m trail running this time of year I sweat.  A lot.  I’ve managed to sweat off the electrodes in a few of my runs.  Which is unfortunate because if there is anything nefarious going on with my heart it’s going to be at the end of a run. 

I’m working with it.  I found a way to run the wires up through the neck of my shirt and clip them to my camelback for yesterday’s 2-hour sweat fest and that kept the electrodes in place for the whole outing. 

I don’t think they are seeing anything.  Which is good news and bad news.  Good news may be it’s not the heart.  Bad news is now I have to figure out what it is!

I got a couple new pair of shoes too.  I bought a new pair of trail Mizunos.  I’ve never owned a pair of mizunos.  They are basic neutral cushion shoes with an aggressive tread.  The toebox was a little tight but my foot usually wins that battle. 

I bought a pair of Hoka Challenger 2’s for the road.  I was trying to break in a pair of New Balance that I had picked up dirt cheap at the outlet store but they just weren’t working.  They were New Balances version of a Hoka-like shoe.  Light and responsive but I couldn’t get used to the heel drop.  I got the Hokas which are last year’s model for $84 and I know they work for me. Like running on clouds!

Because no matter how crappy your training is going, you can always use a new pair of shoes, right?

Susie is a great example of someone seizing control of her life. She became the captain of her ship.  We all have that capability.  No matter whether we are 20 or 60.  Whether your boat is a cloth coracle or a party yacht.  It’s all good. Thoreau in his canoe.  You and I in our dinghies. 

Grab an oar or a paddle and I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4343.mp3
Category:Running -- posted at: 4:37pm EST

The RunRunLive 4.0 Podcast Episode 4-342 – Matt Fitzgerald – How bad do you want it?

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4343.mp3]
Link epi4342.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-342 of the RunRunLive Podcast. 

Today we talk with author Matt Fitzgerald, mostly about his new book “How bad do you want it?”  You may know Matt’s name from Runner’s World, Competitor and Men’s Fitness among other publications.  His 2014 book “80/20 Running: Run Stronger and Race Faster By Training Slower” made a big splash. 

Matt and I geek out about the mental aspects of racing to your limits, both physical and psychological.

In section one I’m going to report on my lessons learned from the Boston marathon this year.  (I must be a slow learner because I keep having to learn some lessons over and over!)

In Section two I’m going to give you my takeaways from a book I read on conversation tactics.

The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

New on the members feed is a letter I wrote for my Daughter when she graduated that made me cry and an introspective essay on the nature of change.

For the cost of a one faux leather bookmark with a bible quote on it about everlasting love you can be a member of the runrunlive support crew. Links are in the show notes and at RunRunLive.com

Become a member

Well my friends we’ve made it to the summer solstice.  That time that is the official, astronomical beginning of summer.  The longest day up here in the northern hemisphere where the earth wobbles precariously, catches itself and begins the long, drunken careen back to winter.  If you’re in the southern hemisphere you can just switch all the words with their opposites. 

For all the pagan sun worshippers out there you need to build some stone circles and do a little dance.  Maybe sacrifice something – like a six pack of lager. 

If you don’t believe the earth is round, well there’s no hope for you. 

If you want to have some fun ask random people basic astronomy questions, like “Does the earth orbit the sun or does the sun orbit the earth?”  Or “Name the planets?”  Then sit back and be surprised with the answers.

It is getting warm up in my neck of the woods.  The deer flies are out. I’m adjusting to it as always.  For everything there is a season – Turn, Turn, Turn.  Mostly I’m just trying to get all my runs in and trying to keep all the balls in the air.

I’m doing a lot of trail running and some mountain biking.  It’s all good. 

Friday I hit the ski area next to my house and did some reps on my bike up the tubing hill.  It’s just about right for me to get to max effort at the top without blowing up or falling over. 

Sunday I did 2 hours in the trails before going to have a father’s Day lunch with my Mom and brother.

I’m a bit tired today.  We had one of those summer thunderstorm fronts role through at 3 in the morning.  Thunder and lightning cause Buddy the old wonder dog a lot of personal stress and he needs to share his unhappiness with me. 

Sometimes he goes and hides in the bath tub.  Sometimes we’ll open the basement door and let him hide down there.  But usually he just wanders the house being miserable like last night.

It’s summer.  What are you going to do?  I don’t mind running in the heat as long as I’m acclimated and kitted out for it.  I love running in a warm summer rain. 

I was down in Atlanta last week all week.  It was a series of all-hands type meetings where the whole company comes in.  I was on stage for some of it.  It’s a tiring week.  There’s the travel, the preparation, getting up to get my workouts in, being engaged all day and then socializing at night. 

I did manage to get enough sleep to execute.  I did manage to get some sort of workouts in in the morning.  It was super-hot in Atlanta.  High 90’s with humidity.  Even in the morning I was soaked from running outside.  I told them the only thing keeping me from bursting into flames was the humidity. 

We were down near Georgia Tech this time so I got to explore the tech campus on one run – which was fun.  I also got to go to a Braves game one night.

Matt and I are going to talk a lot about mental training today in the interview.  Your mental engagement in the training and racing is as important as the physical engagement.  You can’t be successful unless you have both. 

It’s that perfect combination of mental engagement and physical capabilities that makes you successful.  I think you can draw a parallel to your career.  If you hate what you’re doing and are not mentally engaged it doesn’t matter how good you are at it, you will still struggle.  The inverse is true as well.  If you are mentally engaged but don’t know what you’re doing it won’t work either. 

One of the telltale signs that you aren’t mentally engaged in what you’re doing is whether the doing of it saps your energy or energizes you.  If you are fully, mentally bought in to a job you will have inexhaustible energy to pour into it.  Doing the work will give you energy. 

If you’re in a position where doing the work exhausts you while you are doing the work then either the work or the people you’re working with are not for you.  There is a disconnect there.  Pay attention and see which way your energy meter runs when you’re doing the work.

When I was jogging around the Tech campus I was listening to DirtDawg talk about the difference between a job, a career and a calling.  One of those differences is in the way your energy flows.

On with the show.

Section one –

Lessons Learned from the Boston Marathon - http://runrunlive.com/what-did-i-learn-from-boston-this-year

Voices of reason – the conversation

Matt Fitzgerald

“The mind is the athlete.”

—Bryce Courtenay

Matt Fitzgerald is an acclaimed endurance sports writer and authority. His many previous books include the best-selling Racing Weight; RUN: The Mind-Body Method of Running by Feel; Brain Training for Runners; and Diet Cults. His book Iron War was long-listed for the 2012 William Hill Sports Book of the Year. Matt is a regular contributor to Men’s Fitness, Men’s Health, Outside, Runner’s World, Bicycling, Running Times, Women’s Running, and other sports and fitness publications. He lives and trains in California

Matt Fitzgerald is an award-winning endurance sports journalist and bestselling author of more than 20 books on running, triathlon, fitness, nutrition, and weight loss, including How Bad Do You Want It? and 80/20 Running. He contributes regularly to magazines and websites such as Women's Running and competitor.com. An experienced running and triathlon coach and certified sports nutritionist, Matt serves as a Training Intelligence Specialist for PEAR Sports and as a coach for Team Iron Cowboy.

mattfitzgerald.org

teamironcowboy.com

pearsports.com

racingweight.com

Section two

Conversation Tactics - http://runrunlive.com/conversation-tactics

Outro

Well my friends you were able to stay mentally strong, and I know it was hard, to the end of Episode 4-342 of the RunRunLive Podcast.  Happy 9-year anniversary! Happy Father’s Day. 

Does everyone have their summer plans?  Are you ready?  Have you filled your kiddie pool in the backyard up with ice?

4th of July in the States is on a Monday this year.  I don’t have any plans.  I guess I’ll have to venture down and see if my Cape house is still standing.  Maybe I’ll recreate Thoreau’s walk up the outer Cape to Provincetown?  That might be epic. 

We’re coming into that time where the Europeans take the whole summer off.  Work tends to slow down as people head out to vacation. 

I’ll keep it short today because I don’t have a lot to say. 

Please consider becoming a member – It’s how I justify the time and money it takes to pull off this podcast.  Also if you are looking at a Fall race you might want to check out my book MarathonBQ.  If you want to get faster, or want to try some speedwork, this is the book where I lay out my speedwork secrets that I used to take 40 minutes off my marathon time and qualify for Boston.  It’s on Amazon Kindle and also in Audio on Audible.  Links in the show notes and on my website.

Coming into last week’s trip to Atlanta I had a couple amusing challenges. 

I was out trail running with Ryan, caught a toe and did the classic tuck and roll to keep from face planting.  But when I stopped rolling I was right in the middle of a giant poison ivy patch.  I’m super allergic to poison ivy.  It was a hot day.  We were miles from the trail head.  I had to get on a plane later in the day.

When we were coming back we passed a garage where I guy was hosing out school buses with a high-pressure water hose.  So, we went over and got him to hose me down. It was very refreshing!  I scrubbed off as well as I could when I got home before heading for the airport. 

Then I’m sitting in the airport and a crown comes loose on one of my molars. 

So here I am, getting ready to go to Atlanta to be on stage and engaged.  I’m losing a tooth and there’s a good chance I’m going to swell up into a giant, puss-y rash in front of the whole company!

Thankfully the bus wash and quick shower were able to mitigate an uncontrolled dermatological explosion.  I got a couple itchy bits but nothing compared to what could have been.  Dodged a bullet there.  My tooth stayed put until Wednesday when I found it in a piece of pizza at lunch, but it didn’t hurt and I was able to get it patched up when I got back. 

See?  Things never turn out as bad as we imagine they will!

I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4342.mp3
Category:Running -- posted at: 12:11pm EST

The RunRunLive 4.0 Podcast Episode 4-341 – John “The Hammer” Young

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4341.mp3]
Link epi4341.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-341 of the RunRunLive Podcast. 

Today we have a great chat with John “The Hammer” Young.  John is a proud father, husband, teacher triathlete and marathoner.  I hunted John down to get an interview when I passed him in the Boston Marathon this year.  It was one of those flashes in time during the marathon.  One of those ‘moments’ in the disjointed flow of images as you fade in and out of race consciousness.

I remember looking at John, seeing his kit and thinking, “Jeez, that guy’s a stud.  I bet he has a great story.” Then I saw him hamming for a picture with Bryan Lyons who pushes Rick Hoyt in the marathon now. I enquired.  We connected and today you and I get to share the fruit of that conversation.

As you listen to our conversation you’ll hear me circling around the subject at hand because, frankly we’ve got ourselves a bit of a Catch 22 situation.  The reason I wanted to pick John’s brain is that he competes, is an athlete, with Dwarfism.  And I don’t say ‘suffers from’ or ‘is afflicted by’ on purpose because John is way more than you or I or anyone could pigeon hole as a ‘little person’.  

In fact he’s just a great guy, a committed endurance athlete and we could all learn something from him.  But, the fact that I wanted to talk to him about it is a bit at odds with John’s narrative of being an athlete.  As with so many of us John doesn’t want to change the world or intrude a message into the conversation. Like all of us he just wants to pursue his sport; to swim bike and run.  To test himself and set an example for his family and community.

In section one I’m going to talk you through a speed workout that coach has me given me a couple times.  I’ll talk through the execution and the purpose and hopefully give you another tool for your box. 

In section two I’ll give you a working example of some of the tricks and tools of writing a compelling speech or talk. 

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I had a bit of a scare coming off that crazy May that I had with the travel and being under the weather.  I had a couple easy long runs when I got back where my heart rate flipped on me in the 2nd half and I thought the AFIB might be back.  But, everything seems to be cool now. 

I did call my heart doctor and they freaked out a bit.  I just casually mentioned that I had a follow up appointment coming and, oh, by the way, it’s probably nothing, but I got a couple anomalous heart rate readings… And they freaked out.  They wanted me to wear one of those 24 hour a day heart rate monitors. 

Luckily they seem to have lost their enthusiasm in their bureaucracy and I haven’t heard from them in a week.  I’ll probably get a bill for the phone call.  If you stop getting podcasts you may want to drive up to Massachusetts and start looking for me in the trails behind my house.

I’ve been doing a lot of long trail runs.  I’ve related to you before how in a span of 2-3 weeks where I live the forest explodes into verdancy. My woods ae all fairly mature trees and when they leaf out there is a dense canopy over and around the trail.  It’s like running through green, living, soft and womb-like tunnels – or ‘Green Mansions’ as William Henry Hudson put it.   The forest becomes a living entity and a nurturing character in my life play. 

I’ve got a new system where I take Buddy, the old Wonder Dog, out for the first 2 mile loop. Then I drop him at the house and head back out for the meat of my run.  That’s enough for him to get a little freedom and pride of accomplishment without tweaking his hips. 

I even got my first mountain bike ride of the season in.  I forgot how much fun it is to hit the trails on my 29er, Mr. Moto.  And when I say ‘hit the trails’ I do usually end up face down in the mud bleeding at some point.  But, I’m always surprised by how quickly the technique comes back…it’s like…well…wait for it…riding a bike.  Makes me wonder if I shouldn’t do another mountain bike ultra this fall. 

I had a great run this past Sunday out in the trails.  I did maybe 10 miles or so for a bit over 1:35 at a casual Z2 pace.  It was overcast and sprinkling when I dropped Buddy and headed back out.  It advanced to a steady rain and then to a downpour.  But in the woods the rain is filtered through the canopy so it coagulates into these big, warm dollups of water that drain from the trees onto you.  It’s glorious. 

When I got back I was totally soaked.  Like wet t-shirt contest, just went swimming, soaked.  I went upstairs to the master bath to strip off my wet stuff.  I noticed that the gutter outside the window over the hot tub was clogged and not draining at all.  I opened the window to see if I could reach up and get the leaves out of it.  It’s still pouring buckets of rain that is cascading out of the clogged gutter down me and the house. 

I finally was able to tease it out with an appropriately MacGyver-ed coat hanger. 

Here’s the picture you won’t be able to get out of your mind.  Stark naked, soaking wet man, hanging out a second story window in a driving rain storm fiddling at the gutter with a bent coat hanger.

You’re welcome.

On with the show.

Section one –

Change of pace speed workout - http://runrunlive.com/a-speed-workout-for-change-of-pace

Voices of reason – the conversation

John Young – The Hammer

Twitter & Instagram @dwarfparatri

Facebook John Young - The Hammer

Run for TODAY: How running changed the life of a man with dwarfism

 

   
 

Run for TODAY: How running changed the life of a man with dwarfism

As the More/Shape Women’s Half Marathon in New York, hosted by TODAY’s Natalie Morales and Erica Hill, approache...

 

 

http://rw.runnersworld.com/selects/big.html

John Young Is Blazing A Trail For Triathletes With Dwarfism

   
 

John Young Is Blazing A Trail For Triathletes With Dwarfism

Since 2008, John Young has crossed the finish line of more than 30 triathlons, including four half-iron-distance...

 

The Replacement Run – Video of John’s 2013 / 2014 Boston experiences.

Photo from start of marathon by WBUR and the other one is by Matthew Muise

"Triathlon has become life in microcosm, a metaphor that gives truth to the wisdom passed from each generation to the next: work hard and you will be rewarded, have faith in yourself and you will excel; do not falter when an ill wind blows your way." Ashley Halsey

Section two

Telling a better story workshop - http://runrunlive.com/telling-a-better-story

Outro

Well my friends Your stride may be not be as long as mine and it may have taken you more steps but you have managed to make to the end of Episode 4-341 of the RunRunLive Podcast.  Next episode will be our 9 year anniversary.  Who would have imagined that? 

That first piece, for the first episode I remember recording in my old truck after running the Mount Washington Road Race and then running back down, which ironically is the just about the same as the Grand Canyon, just in reverses.  Quite a ride. 

I signed up for a Spartan Beast in September.  Hopefully we can get Joe on to talk about his new book at some point.  The Beast is around a ½ marathon distance with 30+ obstacles in it.  They have told me it takes people in decent shape 2 and a half hours.  I can run 12 miles in an hour and a half so I don’t know what these Spartan people are doing with their extra hour J - must be a lot of standing around involved, right?  Hey, I’ve been training hard and I can do almost 3 pullups now!  They make you buy insurance when you sign up. This might not end well. 

But, that’s not until September so I have to find something else to train for.  I’m thinking a nice technical trail 50K. I’ve never run the 50K distance officially so it’s an automatic PR for me!  And, it will be good base training if I want to try to race a marathon in the fall.  Let me know if you have an interesting trail 50K I can run in late July or August.

I’m still trying to catch up from my May Madness.  I feel good.  I like the way the strength training makes you feel strong.  I guess it’s probably a guy thing to like the feel of your new found muscles in your clothes as you walk around. 

I have not traveled the last couple weeks which has allowed me to catch up on sleep and get my diet and biorhythms back to normal.  Whatever normal is.  Running in my trails.  Working in my garden.  Mowing the lawn. 

The pollen has been really bad this year.  When you come out in the morning the cars are covered in yellow dust.  It’s given me a runny nose and headache but it’s ok. 

We talked a bit about telling a good story today and being aware of your inner narrative.  I had to learn this lesson again over the last couple weeks myself.  I was in a situation where another person was asking me for details about some project I was working on. 

My inner narrative went nuts and I got really defensive.  Why are they questioning me? Why do they care about what I’m doing?  This is my responsibility. I’ll handle it. Why question me?  Do you think I can’t do my job?  Are you trying to make me look bad? 

I was really wrapped around the axle.  I talked myself into being quite angry.  I made up several scenarios in my head where I would wait for the next time this person asked for detail on something I was doing and I would call them out on it in front of our peers and put them in their place with a show of force. 

Luckily for me I had a chance to bounce the issue off a friend and quickly realized that I was letting someone else influence my inner narrative.  What I do or don’t do is under my control.  What other people do or don’t do isn’t. 

The solution is to keep doing what you think is right.  Keep going on the path that is your path.  At some point it might come to me saying something like ‘no, I’m not going to do that because it’s not a priority for me’ or ‘I’m doing this because I believe it’s the best path’ or whatever to keep someone from co-opting my agenda. 

But I’m not going to let someone else’s narrative intrude on my own or cause me to go on the defensive or change my approach.  If I’m doing what I believe is the right thing, then I’ve got nothing to worry about.  I can sleep at night.

It’s your ship.  You’re the captain.  You can’t control the world.  You can’t control other people.  But you can control your own inner narrative and the way you react to the world and other people. 

Choose to tell a better story.

And I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4341.mp3
Category:Running -- posted at: 3:59pm EST

The RunRunLive 4.0 Podcast Episode 4-340 – Becca Pizzi – 7 marathons, 7 continents, 7 days

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4340.mp3]
Link epi4340.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello my friends and welcome to episode 4-340 of the RunRunLive Podcast. 

It’s Memorial Day Weekend this weekend in the States! It’s officially summer!  Wow! I had a May to remember! I’m telling you, you will never hear me say “I’m overwhelmed” but these past weeks came close!  I was back down in Atlanta this week and I caught some sort of stomach bug for a few days that sapped my energy – but this morning – Friday – I feel great! 

Let me summarize my May adventures for you…

Came in Friday night from Atlanta.  Was the second trip of the week having been in New Orleans earlier.  Rented a car and drove up to Teresa’s graduation Saturday night for all day Sunday.  Packed her up and drove back Sunday night.  About 500 miles each way. 

Repacked and headed out to Phoenix Monday, took Teresa with me.  Had a conference at the JW Desert Inn Tuesday and Wednesday – Up at 7:00 AM east coast time, (4:00 AM local time) for calls, in the conference all day, getting my workouts in. 

Meanwhile she slept late and floated around in the pool.

Grabbed a rental car Wednesday night and headed up to Flagstaff.  Crashed out for the night, up early, drive up to the Canyon.  Into the trail head at Bright Angel by 7:00 AM – Down to Phantom Ranch in about 3 ½ hours, turn around and push back up and out in around 8 ½ - 9 hours.

Jumped in the car and drove to Sedona for dinner and crashed.  Up Friday morning for 7:00 AM east coast (4AM local time) for 3 hours of calls. Breakfast, short trail hike up Oak Creek, some yoga to loosen the creeky bodies up, shower and off again. 

Sightseeing around Camp Verde and Montezuma’s Castle, an early barbeque dinner and off to the airport for a 10:30 redeye back to Boston Saturday morning. 

Back on a plane Monday morning to Atlanta, suffered with a sore tummy and no energy all week.

And now it’s Memorial Day weekend! Made it! Didn’t drop too many things in the process except sleep, health most of my RunRunLive ToDo list.  That’s why this show is all me! Didn’t have time to get any outside editing as I fell behind on my production schedule. 

Did I mention you people are great?  Did I mention I had a crazy spring?

But – as crazy as all that sounds, my life is nothing compared to what our guest today did.  Becca Pizzi was the first American woman to do the 7 marathons on 7 continents in 7 days last year and we have a great conversation about it. 

I’m going to give you the Becca interview right up front and then give you my overly-long Grand Canyon adventure summary.  I’ll leave it at that because I don’t want to go over my time limit again!

Our Grand Canyon experience was pretty tough and totally cool.  I’m so happy I was able to spend these days doing something interesting and worthy with my baby! We had a blast. 

I’m fun to travel with because I’m a 30 year travel veteran.  I have status and get treated really well.  This gives me a certain chill fluidity in the chaos of the travel world.  I just skate right through like a ghost, having a grand old time.

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Sometimes the universe seems to be against you.  In all religions there is a universal trickster that trie to unravel your well made plans – Coyote, Loki, Shiva. 

There was a lot of counter pressure that was trying to keep me from running the canyon.  I had to schedule the skeleton of the trip a couple months ahead of time.  I don’t know about your life but mine doesn’t lend itself to planning 2+ months out. 

As soon as you put something like this on the calendar the world begins conspiring to make you regret it by coming up with far more important things that you should be doing on exactly that day.

You have to just bite the bullet, commit to something and then hold fast to the buffeting winds of circumstance. 

Teresa and I had a great Father-Daughter moment.  Running the canyon was a hard thing to do and that gives us that shared legacy of conquering hard things that is one of the most important aspects of an endurance sports lifestyle. 

Life isn’t easy all the time.  You get tired and you get knocked around.  You show up and do the best you can with what you have.  You try to be grateful for what you can squeeze free of the vortex of time and hold those moments and shared, sacred things close as something timeless.

On with the show.

Section one -

Voices of reason – the conversation

Becca Pizzi – 7 marathons, 7 continents, 7 days…

http://www.cbsnews.com/news/becca-pizzi-world-marathon-challenge-first-american-woman-to-complete/

Running is in my DNA. My Dad is a runner and inspired me to start running when I was a 6 years old. I ran my first race when I was 7 . I have never stopped, competing through college and running 44 marathons, including 15 Boston Marathons, qualifying for all of them and marathons in 24 USA states. I love running and share my passion with others, volunteering as a coach, coaching with Team In Training and Boston Fit, I'm a pace setter for Beast Pacing. I am an ambassador for Orange Mud trail running gear. Running permeates every aspect of my life - I’m a Mom… my daughter is seven and ran her first race in 2014. I’m a sister…my twin sisters are also accomplished runners. I’m a Bostonian…I have run 15 Boston marathons and wont ever stop. I’m a friend…I have built lifelong friendship over miles of training. I’m a business owner… I own a day care and manage an ice cream shop, both in my hometown Belmont MA!! I’m every runner…a real person that faces the challenges of everyday life, while making time for my the sport that I am so passionate about. 


When I learned about the World Marathon Challenge, I immediately wanted to compete in this event in 2016. This event is 7 marathons, 7 days, 7 continents. The physical and mental demands of this race will be an awesome test of endurance. I will be the first American woman to complete the challenge and attempt to break women’s record time of 40:22:25. 
The race director, Richard Donovan accepted my application and saved me a spot while I get organized!


This race and representing USA as the first American female runner to run this, means everything to me.  But above all, I am doing this to inspire people!
I have the drive to complete this race, and I have the best resources in the world (cardiologist, nutritionist, coaches etc). It would be incredible to have you support me on this journey in which I have already been training for since January. I am committed to giving 200 percent. It would be my honor to represent the USA and become the first American female to run this race. Thank you to my friends who have heard me talk about this race for countless hours and to Joe and my family, this would not be possible without your support. Im truly very lucky to have so much love in my life. This is for my daughter Taylor told me I can so this, so it must be true.

View my complete profile

Section two

Grand Canyon- In and Out in a Day - http://runrunlive.com/grand-canyon-in-and-out-in-a-day

Outro

Well my friends that’s it – you may have been listening to 7 podcasts in 7 days on 7 continents but you have finished episode 4-340 of the RunRunLive Podcast. 

It’s getting hot up here in New England.  Summer has arrived.  Buddy the old wonder dog has a full thick coat of black fur and isn’t really designed for the heat.  He’s not running much anymore.  The girls take him for walks in the woods and I bring him for the first 20 minute loop if I’m doing a slow trail run in the woods. 

He gets out on the weekends with me to run errands and visit.  He gets a lot of cuddling with the girls at night when they force him to sit with them on the couch while they watch TV.  But, his distance running career is pretty much over.  His hips hurt him too much for the long stuff and he never liked to run in the heat. 

I can still remember him running all those miles with me that summer I trained for the Vermont 50.  Buddy has a big heart.  He’s a good dog. I’ll have to work in some swimming trips down to the pond for him this summer. 

I have to tell you that I’m pretty beat up this week.  I flew down to Atlanta as scheduled on Monday but have felt awful all week.  I’ve got a sore stomach for some reason and have been really low energy.  Some sort of stomach bug taking advantage of my biome being weak from the antibiotics onslaught a couple weeks ago. 

All of this travel and weirdness makes working out a challenge.  I was in such good shape for Boston and I feel like I’ve lost a lot of that.  I’m definitely not going to run the Vermont marathon on Memorial Day.  I’m instead going shift my training to focus on the Spartan Race at the end of July.

I’ve been looking into it and I do believe I’m in for a ‘learning experience’.  I was a wrestler in high school but it’s been a long time since I’ve been in that kind of ‘total body’ shape.  The first couple workouts have been comically challenging for me as I try to do just one chin up.  But, that’s why we do these things, to learn something new and to be challenged.

I’ve been doing some research on the obstacles in the race and I think I can simulate some of them.  There’s a lot of climbing, carrying, crawling and even some throwing.  And hundreds of burpees – which we used to call squat thrusts.  It’s like boot camp.  Should be fun. 

I’m burnt out.  With the travel, the pneumonia, the canyon and now some sort of stomach bug I’m feeling like I need to lay down for a couple days.  But, I won’t.  These kind of challenges are part of life.  They are temporary setbacks.  It’s important to position them in your plans as temporary setbacks.

There are small setbacks like these and big setbacks.  You can’t use them as excuses to turn away from your course.  The danger when you give in to setbacks is that it permanently changes your path.  When you let those setbacks dictate to you what you can do it changes your velocity and your direction. 

There are always going to be setbacks and challenges and they are always going to be poorly timed, inconvenient and unwanted.  You have to accept that they are part of life.  You keep moving and do what you can to recover and continue on your path.  That’s grit, when you keep going even when it sucks. 

If you keep moving, keep pushing, hold your course eventually the universe will bend back around to meet you in success.

So keep pushing – and I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4340.mp3
Category:Running -- posted at: 10:03pm EST

The RunRunLive 4.0 Podcast Episode 4-339 – The World Walk – Tony Mangan

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4339.mp3]
Link epi4339.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to episode 4-339 of the RunRunLive Podcast. 

It’s been an interesting week but we managed to rise above and pull off an interesting and compelling show for you.  This week I’ve got an interview with Tony Mangan who, last time I checked facebook,.was in Russia some 2000 odd kilometers into his walk around the world. 

Tony is/was an accomplished ultra runner and then decided to run around the world.  He did.  It took him 4 years.  But when he got home he was still restless so he has set off again, this time at a slower pace and on an alternate route.  This is basically his life now.  Perambulation of the globe.

I was asked last week what I’d do if I didn’t have to work.  My answer was probably just start running.  Run across the US or something.  There’s something about it that appeals to me.  Not the effort or the accomplishment or the challenge.  What appeals to me is the monastic clarity of it.

How’s my running going?  Well I actually took 7 days off.  What? Shocked? Yeah, I said it had been an interesting week. 

It started 2 weeks ago.  On that Thursday I got a cold sore and a slight fever.  I thought ‘Ok, it’s some of those seasonal allergy symptoms’ and really didn’t think more about it because, as you know, I don’t get sick.  Big waste of time getting sick.  No reason for it.

It didn’t get any worse and Saturday I spent a fabulous long day working on my yard and got so much done.  I was on a roll.  Sunday I woke up to get my long run in and noticed that my heart rate was pretty high and I didn’t feel so hot.  I went out and knocked out a couple low-energy hours anyhow but knew something was going on. 

I felt progressively worse all day Sunday and when the early alarm went off to jump on a plane Monday morning I couldn’t do it.  I was too sick.  Which kills me.  I usually go to work if I can still fog a mirror.  I ended up sitting in on 3 days of 10 hour-long meetings by phone.  It was the right decision.

Monday night I had the chills and fever sweats.  I was awake coughing all night most nights. I slept on the couch all week sitting up to let the rest of my family get some sleep.   

By the end of the week it had moved into my sinus and I was in some discomfort.  My wife and daughter told me to go see the doctor.  I hesitated because, hey it’s just a cold, all they’re going to do is tell me to go home, sleep and take fluids.  Why waste my time and theirs?

I relented Saturday morning – more than a week into it by then.  The nice nurse practitioner Duncan took my vitals and was giggly at how good shape I’m in for an old guy. But, he said, “Given your baseline this is totally out of whack.  You either have acute sinusitis or pneumonia and we need to get you on antibiotics.”

Oh, ok…So I’m 4 days into the drugs and it’s clearing up. 

Meanwhile I’m supposed to be speaking at a conference in New Orleans on Monday.  I was speaking as a favor to an old friend of mine Dan who lives in Chicago.  We chewed some dirt together back in the 90’s career-wise and always got along.  I ghost wrote some of his first book.  We were peers from the same cadre, he was about my age.

Last time I talked to Dan he was pretty sick.  He had some problems with Diabetes and had to get a couple toes removed.  I asked him, “Jeez Buddy, how does something like that happen?” and he joked back to me “Too much rich food.  Bad lifestyle decisions.”

Much to my shock last week, I got a note from the conference Friday morning that Dan had passed away.  This week, while I was speaking at his conference in New Orleans they were having services for him in Chicago.

So summary: Weird couple weeks.

I’m going to give you something a bit different today format-wise.  We’ll drop right into the chat with Tony and then I’ll lay my Boston Marathon story on the backside of that. I’ll hit you with some closing comments on the back end.  Fair warning, last time I checked my Boston story was over 5,000 words.  I recorded a draft of it last week, but I’ll re-record because my voice was just painful to listen to.

Remember there is now a membership option for the RunRunLive podcast with special members only content.  My goal is to get one piece of unique audio every week.  This past week members were treated to my uncomfortably contorted sick voice rendition of the business podcasts that I listen to and why.

So, yes, for the price of one Czechoslovakian hockey puck you can sign up to be a member of the RunRunLive podcast and get further access to the audio bestiary. 

When you have a weird week like the one I had it can cause you to take pause.  If you’ve got unfinished business to attend to in your life, for heaven’s sake get to it.  Don’t put it off.  Don’t put off the things you need to do and the things you need to say. 

The small decisions you make on your healthy lifestyle add up over time.  Don’t put those off either.

I’ll share a less dramatic story from a couple weeks ago after Boston.

I’m in my office the week after the marathon.  Coach has me not running much but has me doing yoga.  I work out of a remote office and many times I’m the only one in there.  I have a real, old style office with walls and a solid door that locks.  I’m an executive!

I decided to do the yoga in my office.  No one is there and it saves me from having to walk over to the gym and I can use the WiFi in the office to play Bonnie’s videos on my tablet.  It’s all good.  So I change into my workout stuff which just happens to be short shorts and a singlet. 

I’m sitting on the floor in my approximation of the lotus position and there’s a knock on the door.  It’s some unfortunate young guy who has come to service our water cooler.  There I am like some strange half-naked yogi on the floor of my office. I explained to him what was going on and he got a kick out of it and was interested in all my hardware and running paraphernalia. 

All in good fun. 

Oh, yeah, I shaved my beard last week too. 

On with the show.

 

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Voices of reason – the conversation

Tony Mangan – the World Walk

http://www.myworldwalk.com/

On Saturday February 27th, 2016 I began a walk around the world!

I will be walking the world with a cancer awareness message;

        Life is precious, early checking saves lives.

Starting from Run Logic's running store in Dublin’s Temple Bar, we will meet at two pm February 27th, 2016 and leave at three pm. Please follow my new blog for the walk ( Click Here )  or my Facebookpage!

After I first got the idea to run around the world I didn’t see how I could do it without a support vehicle. As running is more problematic than walking I decided instead of running the world that I would walk it! In 1998, I was living in Lake City, Colorado.  I returned to Ireland  I decided that one day I would find a way to live my ultimate dream, to run around the world ( As many of you know I achieved that in Oct 2014)

So, this world walk is my other long cherished dream  :-)

Last Monday I was welcomed by The Lord Mayor of Dublin, this is becoming a habit! Thank you Lord Mayor Criona Ni Dhalaigh for my latest Magic Letter! I will be walking the world with a cancer awareness message; life is precious, early checking saves lives.

http://www.theworldjog.com/blog/

In 1977 I read Dervla Murphys book Full Tilt: Ireland to India on a bicycle. I put the book down and read it again immediately. I was gobsmacked. She cycled across Europe in winter continued across the Turkish mountains,across Afghanistan,Pakistan and into India on terrible roads and with a 3 speed bicycle. So I started planning my own trip to India. I bought a 5 speed Raleigh Corsa bicycle and told everyone in work what my plans were..I got in so deep there was no way out! Then someone asked me what I was going to do when I got to India! Cycle back Tony? It occured to me in a flash..No of course not...I'm going to just keep going.

In August '78 I set out to cycle around the world. I couldn't even fix a puncture. My heavily laden bicycle got about 8 in the 160km to Rosslare Harbor. I had to cycle late into the night to catch the ferry to France.I ditched some of my baggage and cycled myself fit. I returned 15 months later severely bitten by the travel bug. For the next 15 years I continued taking extended vacations often on my bicycle in (at that time) exotic locations such as Iceland, Cuba, Czechoslovakia, Hungary, Poland, Liechtenstein, Andorra and Egypt, as well as hitch-hiking around the middle-east and taking a year out in 1983 to cycle and hitch in South America.

Other than kicking a football around Dublin's streets I don't think I would consider myself from a sporting background. It just kinda grew on me.I used to run to football training and then run home later to improve my stamina.The penny dropped when I got a very bad ankle injury and missed running more than football.That was almost 25 years ago and I haven't kicked a competitive ball since.

I was going out with a girl whose boss was on my now running club's committee.She suggested I join MSB A.C. I ran the marathon within 5 weeks of first serious lacing of my running shoes.I I did my one and only long run of 35km just 7 days before. In the marathon I ran 3.09 and was hooked. Gradually I got my time down to 2.38.

In 1994 I obtained a green card and emigrated to Colorado,USA. There I discovered the wonders of mountain ultra running.I more or less drifted away from the cycling at this stage..Gradually I progressed to running 24 hour races...I was obsessed by 24's and in an attempt to try to make them 'shorter in my mind' I entered a few 48 hour races only to find I was more competitive with these! In 2002 I returned to Ireland after getting a bad foot injury. Around this time world record attempts were very popular on treadmills. I had a couple of shots and in 2003 managed to get both the 24 and 48 hour world records at the Dublin marathon expo.

I was working in construction as a snagger and used to run in and out of work.Everyone used to sneer and say I musn't be working hard if I still had the energy to run home after a long hard day on my feet. I used to say that it was my running training that made me fitter to work hard and when I stepped in the door I was well warmed up! I always found construction work to be an excellent way to maintain exceptional fitness,especially when I was injured and couldn't train,I rarely lost any. I don't think the dust helped me much though.

I used to run everywhere.I had a small blue satchel and if I needed a magazine in the city or needed to post a letter I usually just ran. I made a few appearances for Ireland for 100km and 24 hours and seemed to be able to run a very consistently reliable 24 hour distance.

In March 2007 I booked a Ryanair flight to Brno,Czech Rep. for a 48 hour indoor race.I really had no expectations as I was just going for the experience. I was wearing my race shoes on the plane and was traveling with just a small amount of carry on baggage.I didn't even bother bringing much race food..During that race I ate the candy I had bought for my niece and nephews..It seemed to hit the spot...I ran like a man possessed and often wonder if I received some form of divine intervention as I broke the world indoor 48 hour record with 426.178km running for 47 of the hours and walked just 750 meters.

This was also the first occasion that a runner ran 2 consecutive days of 200km plus.. Three years later a committee of ultra running researchers and ultra running historians awarded me with a world first for 48 hour running. My splits were 223 and 203km...I was staggered and shocked by this race of my life. Due to this performance I received an invitation to run the prestigious invite only Surgeres 48 hour race in France.

Before accepting I thought long and hard about competing as clearly 8 weeks would not be enough time to recover from a world record performance in Brno. I went against the advice I was given and in Surgeres I surprised myself again by running 401km to finish second. Those 8 weeks were the greatest weeks of my running life. I have never reached those lofty heights since,save for a 405km to regain my world 48 hour treadmill record in Longford Ireland. Getting that record back was so important to me..I was injured having not run much in the previous two months. it was pure determination running through the pain and fatigue barriers that won me that record back.You see the man who took it off me skirted the rules and was holding the treadmill bars as he was running...Yes amazingly its not against the rules to run on a treadmill while holding the bars! Just try it in your gym...If you hold hard enough you can even almost fly above the belt..is this running?? No athlete worth his salt would 'run' in this chicken fashion!He actually has records for coach surfing watching mind-boggling daytime tv watching Judge Judy and Seinfeld for weeks on end and thinks running on a treadmill should allow him to hang onto the rails like he was holding onto a zimmer frame for dear life!

So because of cock-ups I do not recognize the authority of a so called record compiler. I endeavor to put my efforts under the the even greater scrutiny of my fellow athletes and a newly formed committee made up of experienced athletes because they understand athletes and athletics. I ran a couple of 3 day races in Arizona,winning one and finishing second in the other. I am now officially retired from competitive athletics and will only compete for fun in the future..I have had a great time.Thanks for the memories,wonderful help and encouragement...

I now look forward to a new career as a journey runner.

Section two

Boston 2016 - http://runrunlive.com/boston-2016-broken-promises

Outro

Well my friends that’s it you have done the painful death shuffle to the end of Episode 4-339 of the RunRunLive podcast.  Hope you enjoyed that.  Feel free to send me feedback.  All this stuff is posted on my website and you can leave comments.  If you dig what we’re doing here, feel free to repost the show post or share with a friend.

Well.  I’ve decided to pivot.  I was going to go up and double down at the Vermont City race.  I signed up for it.  But, I think I’ve lost too much fitness.  The sick kept me from training and it will probably take a couple weeks to totally get over it.  I’m basically out of runway for a May 30 race.  I’ll probably just skip it.

I got a new project though.  (Like I don’t have a new project every week…) but seriously, the people from Spartan races contacted me.  I’m angling to interview Joe the owner.  I didn’t know they were based out of Boston, which is cool.  In general I’m a bit of a purist when it comes to racing but these guys actually keep score unlike a lot of the other obstacle events. 

If I do it I’m going to take it seriously and compete. 

They gave me a freebie.  I figure it will take some time to beat my skinny-ass runner upper body into something that can compete at flipping tires and climbing walls, but it will be good for me.  It’s just what I need.  There are two races at the end of July.  One south of Montreal that is only a 3-4 hour drive for me and one in Edinburg which is an interesting thought. 

Then maybe spin up a serious race in the fall. 

I’m out to Phoenix next week and I’m dragging my newly minted college grad with me and we’re going to sneak off and do the canyon at the end of the week. 

Closing comments

It’s strange my life.  While I was writing that Boston report I looked back through the inventory of life events over the past 5 years and it’s really amazing.  I always feel like I’m falling behind and not doing enough but when you lay it all end to end it’s something. 

I’m happy I’ve been able to make choices and decisions that have brought me adventure and challenge and health.  I think about the roads not taken and I wonder how much different my life, the quality of my life and the quality of life for those in my life might be on a different path. 

I’m not one to preach, but like my coach says, “Die with great stories, not regrets.”

Don’t put off ‘til tomorrow.  Don’t sacrifice your now for some unfortunate future and thanks to antibiotics and clean living I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4339.mp3
Category:Running -- posted at: 9:53pm EST

The RunRunLive 4.0 Podcast Episode 4-338 – Sandra the Organic Runner Mom

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4338.mp3]
Link epi4338.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to episode 4-338 of the RunRunLive Podcast.  In today’s episode we are going to have a chat with Sandra the Organic Runner Mom.  I met her up at the ES20 and decided to have her on the talk about some of the goings on in the organic farming space she habituates.  It’s a good chat. 

In section one talk about how to roll your fitness into a B race when you’re a race goes sideways. In section two I have another piece I wrote for one of my work related blogs when they asked me what my advice to my 22 year old self would be. 

Ironically I saw her at the Boston marathon.  She tapped me on the shoulder and said ‘hi’ as she was cruising past me late in the race.  That wasn’t hard to do at the pace I was going at that point!

I’m tired.  This time of year is super busy for me – as I’m sure it is for you as well.  I have just rolled out of a 7 –day stretch that include getting my ass kicked at the Boston Marathon, a quick trip to Atlanta on business then pulling off the 25th annual Groton Road Race over the weekend. 

I had to drop my little one off at the airport at the crack of dawn Monday morning and get back to my home office for a 3 hours of conference calls starting at 7:00 AM with Europe.  My wife pulled a bit of a fast one on me by announcing Sunday night, after I was already well into my celebratory cups at the race wrap-up cookout, that I’d be taking my daughter to the airport in the morning. 

I’ve got this week to catch up on some things and then I’m into 6 weeks of travel and it won’t let up until the middle of June, if ever.  It’s good to be needed. 

Yes, as you have guessed, we had a tough day at Boston.  It was a little warm for me, there was a bit of a head wind, but I went for it anyhow and ended up sprinting right into the wall with a classic, textbook, Boston-bonk.  I couldn’t recover and ended up doing the death shuffle in for a 20 minute positive split. 

But, as painful as it was I was not terribly disappointed.  I trained very well.  I respected the race. It just won this time, as it has done many times before.  It’s a tough, unforgiving race.  I’ll try to write up a full race report this week.

We had awesome weather for Groton.  We had a good year which no major crises.  Great for me to ‘go out on top’.  It really is something when you see how organized we are and how well we pull off an event of that size with a dozen or so volunteer directors. 

We got some new members this week for our RunRunLive members only feed where I produce some extra audio content. 

Last week, based on member feedback I started working on a series about the podcasts that I listen to.  I don’t know why anyone would want to listen to that, but since they are members they get to tell me what to do!

I also worked with one of my virtual assistants to add an annual membership option and that should be working now.  You asked for an annual option, so I got it added.

I’m doing this membership option so I don’t have to bug you with commercials, sponsors and ads.

Access To Exclusive Members Only audio

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

(I’ve got episodes 4329 – 4335 up – in pieces - already)

  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

I’d like to welcome new members Duane, Cheryl and Bill.  

For the Groton Road Race we set up on Saturday.  We have the party rental stuff delivered and we set up the field with fencing and such.  We pick up the water and the ice.  We do a lot of miscellaneous running around. 

We set up the gym and sort through the shirts for registration. 

Sunday morning is race day.  I host a 6:00AM run of the course.  This I can keep my streak going.  A trick I learned from Dave McGillivray.  I actual register and pay.  Sometimes I’ll wear my number.  Usually it’s a half dozen or so of the race directors who show up.  We walk over to the starting line say a few words and go run the course. 

This weekend it was beautiful.  With the sun just coming up over the hills and meadows of spring time Groton it was stunning.  My friend Brian and I led the pack and just had an easy run of the course.  It’s so peaceful and serene in the crisp morning air. 

Then we get changed up and go to work to pull of the race.  I keep my time so I can be entered into the official results.  I stopped my watch at 49:36 for the 10K run. 

One of our RunRunLive members Duane came up from PA to run the race and say ‘hi’.  I was checking the results online this morning and his time is posted as… you guessed it… 49:36!  How about that? 

Karma. 

I am blessed and lucky.

On with the Show!

Section one - Running Tips

Rolling your Fitness Forward to your B race - http://runrunlive.com/rolling-your-fitness-forward-to-your-b-race

Voices of reason – the conversation

Sandra LaFlamme – http://organicrunnermom.com/

Meet Organic Runner Mom

Hi! I’m Organic Runner Mom!

I found running back in high school when I used to run before crew practice. It was common for us to have to run from boathouse row in Philadelphia to “The Three Angels” and back as a warm-up before getting into our shells for the real workout. Someone once called me “gazelle” during one of these runs perhaps because of my ridiculously awkward, skinny long legs but perhaps more so because they could see how freeing running could be for me. I rowed all through high school and college at Colby College in Maine and then met my husband, a rower too at Bates College! I used to be a rower but when my husband and I moved back to New Hampshire so he could join the family business, Pete and Gerry’s Organic Eggs in 2000 running became my new passion!

Being a runner has taken me on a journey of self-discovery and made me a stronger individual both inside and out. As a runner I am inspired and motivated by all of the amazing endurance athletes that I meet. Since I discovered my love for running I have met many new friends and have continued to set new goals for myself. I always have big dreams and love a new challenge. I am now a half marathon runner, marathon runner (2 time Boston Marathon Finisher, soon to be 3 time finisher!), trail runner, and mountain runner. Several injuries (tendonitis and a back injury) have led me to discover triathlons. Most recently I completed my first Half Ironman and the Timberman Ironman 70.3.

I love sharing my athletic pursuits with you as well as training tips, nutrition tips, recipes, and lots of motivation. I hope you will join me often on my blog here and that you will share your stories and inspirations too.

Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. –Rachel Carson

Section two

Advice to my 22-year-old self - http://runrunlive.com/address-to-my-22-year-old-self

Outro

That’s it friends, members, we have made it to the end of yet another fully certified organic RunRunLive Podcast.  Thanks for being along for the ride.  Thanks for being a friend. 

Next week we’ll chat with John Mangan the Irish ultra runner who ran around the world and he’s now walking around the world.  Interesting dude.

I had issued a public service announcement about the RunRunLive podcast feed.  I wasn’t getting updates on my podcruncher app.  I called Libsyn and they said everything was cool but “did you know you have two instances of RunRunLive on iTunes?” Yes, I know – the second one is an older feed that goes through Feedburner that I’ve been telling people to switch off of for a year now.  I could tell you again, but if you’re hearing my voice you figured it out.  I went in and deleted that feed and permanently redirected it – (That sounds painful).  The Duh! Moment for me was when I realized that I was pointing to the wrong feed in iTunes with my PodCruncher app! Doh!

You can get the show from iTunes, from the Libsyn feed directly or just download the files from my website. All roads lead to RunRunLive. Except Feedburner. That turns in on itself like a snake eating its tail. 

With the marathon over and the road race done - what now?  What am I going to focus on?  I’m thinking about running the Vermont City Marathon on Memorial Day – May 30th.  I hate to let my fitness go to waste.  I felt really strong going into Boston and I think I have a decent performance in me, I just need the right venue. 

I’ve been at this for a long time.  I think I’ve found some balance but the tradeoff is that I’m not as manically focused on my running goals anymore.  I just want to feel that joy that we get on those crisp mornings with the sun peaking over the hills and birds chirping.  You know, the peaceful epiphany stuff that I love, out on the trails thinking about stuff and thangs.

Closing comments

That’s 10 years, or maybe 11 that I was the race director of the Groton road races.  That’s close to 20,000 runners of all ages I helped give an opportunity to get over our courses and across our finish line. To put that in perspective, that’s about how many men Hannibal crossed the Alps with to conquer Rome.  But he also had 40 war elephants.  We don’t have any elephants. 

But, still, that’s a generation of runners I had some small impact on.  That’s pretty cool.  I’m a grateful guy. 

We had all 25 T-shirts strung up across registration.  That is impressive.  Now you’re talking 2-3 generations of local runners we’ve touched.  We are all very fortunate.

Many times we look at these things and we fret over what we could have done.  We wring our hands over the opportunities lost.  We beat ourselves up because we didn’t make some goal or achieve some thing to make our mark higher.  We are a chronically unsatisfied bunch. 

It’s really all in the value of the action taken, whatever that action was, the movement that starts a person.  Because each movement has the opportunity to take hold and create compound movement both physical and metaphysical.  That snowball effect is how our small actions can win the world in the balance. 

It’s the butterfly’s wingbeat each time we move.

So keep moving my friends, and I’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4338.mp3
Category:Running -- posted at: 4:03pm EST

iTunes upload issues 4-15-2016

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

 

Apologies folks – I did manage to drop Episode 4-337 on Friday but for some reason it’s not making it to iTunes.  We’ll keep working on it.  Until then you can download the show mp3 or listen directly on my website www.runrunlive.com

Cheers,

Chris,

Music by Tim Timebomb and Friends - http://timtimebomb.com/

 

Direct download: upload-problem.mp3
Category:podcasts -- posted at: 8:48am EST

The RunRunLive 4.0 Podcast Episode 4-337 – Addiction Counseling with Greg Milbourne

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4337.mp3]
Link epi4337.mp3

Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to episode 4-337 of the RunRunLive Podcast.  Today we are going to continue our exploration of the relationship between addiction and endurance sports with longtime friend of the show Greg.  I recorded this interview a few weeks ago the same week I spoke with Nate so I was using that discussion as a starting point with Greg to till new ground.

In section one I’ll give you my Boston Marathon 2016 walk through.  In section two I’ll give you a post I wrote on innovation that has a business slant but you folks are smart enough to tease out how it all applies to your personal lives as well. 

Remember no Harry’s razors ads here, because then my kids don’t get to go to school. That’s right.  One of the companies I was on the leadership team of sold a good sized deal to Gillette who makes those expensive razor blades everyone is trying to disintermediate.  If we hadn’t sold that deal, I wouldn’t get my bonus and my kids would be street urchins now. 

That’s why we’re Ad free and listener supported – to keep my kids off the street. 

To keep the lights on we have created members’ only content.

By signing up for a membership, you will get…

  • Access To Exclusive Members Only audio
    • Member only race reports, essays and other bits just for you!

(I’m working on my Eastern States Race report this week, and something funny for Eric)

  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

(I’ve got episodes 4329 – 4335 up – in pieces - already)

  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

I’d like to welcome new members Ken, Rebecca, Foti and Greg for helping keep the kids off the street over here at RunRunLive.

The Boston piece in this show is a bit long so I’ll keep my intro comments brief.  I’m in my taper for Boston.  I knocked out my last real workout on Sunday with a 9 mile pace run that was again right where I need to be.  The weather looks decent.  Now I just have to have a good day.

I’m trying to eat clean and relatively lightly this week.  I’m locked down.  I’ve got no travel until next week and I’ve got enough projects to keep me busy.  It’s still very stressful to sit around and try to stay calm. 

So, It’s time to line up for Boston again.  When this episode drops it will be Friday before the Patriot’s Day.   20 years ago I started running again and ran my first Boston Marathon.  It had its way with me that first year.  It taught me a lesson about what the marathon distance expects from a runner.  Boston expects even more.

When I first started running Boston it was still mostly a local affair.  We had our fans and acolytes among the serious runners of the world but it was a still a local race and a local tradition.  When the rest of the world didn’t really care much about city marathons we had a deeply embedded heroic culture and mythology that was already a century old. 

We grew up with the marathon in our lives.

Boston shaped the long distance road running culture in Boston and New England.  The spring and fall race calendar revolved around it.  You were either training for Boston or training to qualify for Boston.  Seasons of training and racing that had a nice and comfortable cadence.

Some things have changed, but things always change in this world.  It’s still the greatest marathon in the world.  And it’s still our marathon.

Over the last couple years Boston has become a bit of a white whale for me.  But I’m working on that.  I know I can’t keep doing it forever and the new standards and new qualification windows really force it uncomfortably into my life.

I’m completely grateful to have had the privilege of this old race in my life.  I’m grateful to have been able to meet the great men and women who have written their stories there. 

Time is a river and you can never step in the same water twice, but I’m happy to have gotten my feet wet when I had the chance. 

On with the Show!

Section one - Running Tips

Boston 2016 Walkthrough - http://runrunlive.com/boston-marathon-2016-walk-through

Voices of reason – the conversation

Greg Millbourne – http://www.drmilbourne.com/

As a psychologist, a father, a husband, a runner, a former Army officer and a former country manager of an American business in Russia, I bring a varied and eclectic style to my work. Trained in marital, family and child therapy, I have worked with clients from childhood into retirement and enjoy the diversity of seeing people at all stages of their life and development.

My goal is to maximize happiness and reduce anxiety and the impediments to truly enjoying your life. To do so, I am happy to see individuals, couples or families, and look forward to seeing you!

Section two

What is innovation - http://runrunlive.com/what-is-innovation

Outro

That’s it my friends, let the credits roll as we gracefully taper our way out of Episode 4-337 of the RunRunLive Podcast. 

With any luck this episode will drop on the Friday before Boston.  Remember, Boston, being the special, on-of-a-kind unicorn that it is, is held on Monday.  That’s Monday the 18th. 

Then I have to turn my cranky old self around and pull off the Groton Road Race the following weekend.  

I’m starting back into a fairly heavy travel schedule so that should keep me busy.  After Boston I’ve got my Grand Canyon adventure planned for the middle of May.  And I told Coach I’d run the Portland Marathon with him in the fall.  But, I really don’t have any athletic goals for the summer. 

I’d consider a trail 50K if I could find an interesting one.  I want to get off the roads and I’ve never raced the 50K distance – so that would be something new for me.  I think that’s what my future agenda is going to skew towards – new and interesting stuff. 

You can still support my Team Hoyt campaign for Boston.  The links are in the show notes. 

April 24th is the Groton Road Race. You can runit virtually if you’re not in the area – or show up and say hi - just go to GrotonRoadRace.com.  We took a crew out Saturday and cleaned all the trash up on one section of the 10k to make it pretty for you. 

I’m a bit stressed out this week, because, you know, beyond all of this I still have a job and a family and a home and an old dog to take care of!  I took Buddy to the vet and they thought he was fine.  I have a regularly scheduled appointment in June and we’ll decide whether we want to remove the big fatty tumor in the ‘armpit’ of his back leg that seems to be impinging on his range of motion. 

He’s happy.  He still gets out.  Ironically this week as I’m laying low into Boston he’ll get plenty of walks around the neighborhood.  Hey, if all he can do is give hugs, that’s ok with us.   

Closing comments

Who out there has seen the original Batman movie?  I’m not talking about Michael Keaton.  I’m talking about the campy one they made from the TV show in 1966. 

In one of the scenes they have Batman (played by Adam West) trying to get rid of a bomb.  The bomb is one of those ones like in the cartoons.  A cannon ball shaped thing with a fuse burning.  Batman has the bomb in his hands and is running around the piers on the waterfront trying to get rid of it.

The gag is that every time he goes to throw it in off the pier there is something in the way.  Like a boat or a flock of ducks.  So he’s running around with this smoking bomb that he can’t get rid of. 

I had a workout like that last week. 

Coach scheduled a little tune up workout of 3 sets of 3 X 200 meters all out with 20 second rest between reps and 3 minutes between sets.  It’s basically a lactic acid buffering workout.  Fine tuning for the race. Compared to what I have been doing it’s an easy workout, maybe 3-4 miles total even with the warm up and cool down. 

I was working from home and of course the day got away from me and it was getting into the afternoon before I got ready to go.  I was coming off a delayed flight from Chicago the night before and was a bit jet lagged.

I figured I’d head down to the track and knock it out.  I drove down to the track and much to my surprise and frustration there was a track meet in progress!  Who do these people think they are using my track!

I had to go to plan B.  I figured I’d just knock them out in my neighborhood.  But, of course, my neighborhood doesn’t have the 200’s marked off.  I had to go back to my desk and program this workout into my Garmin.  It took a few minutes to do this, because the workout is a bit detailed in structure.  Then I synced it to my watch and headed out.

I ran about a 2K warm up and hit the button to start the first 200.  I’m going all out on these, 99% effort, which for my neighbors I’m sure looked like I was having some sort of fit in the road. 

Now, I’ve done enough track work to know how far approximately 200 meters is.  I got to that point and the watch didn’t go off.  Now I’m thinking, “Did I enter 200M into the watch or 300M?” Because there’s a big difference there for this workout.

I turn around and do another one back to where I started and now I’m pretty sure the distance is wrong.  No problem I’ll check the watch and see what it says.  The only problem is that in order to do that I have to stop the workout in process.  Crap. 

I stop the workout and start editing it on the watch and I still can’t tell what it says because the watch has converted everything to miles and even though I’m a smart guy I don’t know how to convert 200 or 300 meters to .19 blah blah miles.  So, I have to change the watch default to metric and then see that I indeed programmed 300m instead of 200m. 

That’s not going to work.

Back to the house.  Log back into Garmin Connect. Fix the workout.  Re-sync.  Back out the door.

The actual workout really wasn’t that bad, but it fought me all day, it was a test of wills and I wasn’t going to let it win.  In the end this easy 30 -40 minute workout probably chewed up 2 hours of my afternoon.

Just like Adam West trying to get rid of that smoking bomb.

I’ll see you out there.

 

So, yeah, the universe is in balance… – and l’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4337.mp3
Category:Running -- posted at: 6:22pm EST

The RunRunLive 4.0 Podcast Episode 4-336 – Varsity Punk Director Anthony Solorzano

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4336.mp3]
Link epi4336.mp3

Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to episode 4-336 of the RunRunLive Podcast.  I’m squeezing this one in on an off week to help out my interviewee today, Anthony Solorzano, (sounds like a character from a Quintin Tarantino film), but he’s a lifelong runner, with a passion, who is making, or has actually made a movie called Varsity Punks.  His Kickstarter campaign to put the finishing touches on this new cross country team themed movie ends on April 13th. 

I figured with a little extra midnight oil I could get this episode up in time before that kickstarter closes. 

If you want some good swag and want to help Anthony bring a running-themed feature length film to market go now and kick some cash his way. 

I’m not getting any kickbacks, I just like the idea of bringing the discussion around running as a real sport out into the open!  I try to help people when I can.  It’s karma.  So, yeah, we’re talking to Anthony today about his movie.  Go watch the trailer – it’s cool – the links are in the notes. 

If I can swing it you’ll get 3 podcasts in three weeks – plus all the good stuff I’m putting into the members section.

In the first section I’m going to talk about why sometimes your training is always hard and why it’s ok.  In the second section I wax counter-culturally about passion. 

What I’m not going to give you are any advertisements.  No Harry’s razors, no Audible and no Stamps.com. 

Actually, while we’re on the topic, I think you should go to the post office.  The public post is one of the great enablers of civilized society.  Yeah it’s slow and everyone is grumpy but that’s why you should go down there.  Think of the great impact you and your positive attitude can have on those poor, lost souls standing in line!  If you bought your stamps online you’d be denying them your bright light.

Those confused old people using pennies to buy stamps ae the greatest generation.  They are the defenders of democracy and the western world.  You should go get to know them.

Get thee to the post office!  Go when it’s busy.  Stop along the way and bring coffee and donuts.  Strike up conversations, make friends and make someone’s day.  Life’s not just about the miserly squeezing of pennies and minutes.  Treat it like a safari, and adventure.   

We are Ad free and listener supported.  To keep it that way we have created members’ only content.

By signing up for a membership, you will get…

  • Access To Exclusive Members Only audio
    • Member only race reports, essays and other bits just for you!

(You have to check out the zombie story I put out last week... It’s awesome)

  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

(I’ve got episodes 4329 – 4335 up – in pieces - already)

  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

I’d like to thank Eric and Keating and Cliff and Judith for paying the dealer this week.  I asked for feedback and Eric said I’m not funny anymore.  I used to be funny. 

So I’ll tell you some jokes:  Clean jokes for your kids.  For all you teachers and coaches. 

The first one is for trail runners.  Q: How do crazy runners go through the forest? A: They take the psycho path.

No didn’t like that one?  This next one I may converted from a blonde joke…Q: Why did the Labrador retriever jog backwards? A: She wanted to gain weight!

And here’s one the 3-5 year-olds will think is hilarious… Q: Did you hear about the race between the lettuce and the tomato? A: The lettuce was a "head" but the tomato was running to "ketchup"! 

I kicked ass in the Eastern States 20 miler a couple weeks ago as my last tune up for Boston.  I came in at 5-10 seconds a mile faster than my goal pace even though it was my 2nd 20 miler inside of 7 days and I had to make a 2-minute potty stop at mile 7.  My Heart rate was a bit high and I had a little power loss at mile 16-18 but my legs were strong and I finished strong. 

All the lights are green for Boston.  We just have to get decent weather and I have to figure out how to navigate around the 14-16,000 runners between where I’m starting and my pace group.  My number is 28766 if you want to track me.

Now I’m in my taper.  That doesn’t mean I’ll stop training it just means I’ll switch to race specific training like shorter speed work, strength and stretching.  I also have to reign the diet in to see if I can cut 5-10 pounds for the race.  I was a wrestler in high school – so I know how to drop weight.

I’ve been pretty hard on myself for not being able to make this qualification time.  I could have knocked this time out without too much struggle in 2011 before I ran (heh heh) into a couple of wee health challenges.  But, I suppose, if you look at the age-graded curve with the new qualification times you could make a case that if I succeed this year it will be an age-graded PR for me by 3-5 minutes. 

I don’t know. I try not to get too wrapped around the axle on this sort of mental gymnastics.  It’s all a bit self-serving. 

Anyone who wants to say ‘hi’ on marathon weekend, that’s typically a challenge for me because I’m pretty busy and I like to lay low before the race.  I usually go into the expo on Saturday Morning to get my stuff.   My club has a hotel room at the finish if you want to stop by and have a shower or an adult beverage I’ll be there.  Fair warning though – given my starting coral I may not be rolling in until after 4:00!  It’s ironic that we are almost back to the traditional noon start we used to have for the race!

Crazy days!  Everything is going too well.  Must be a crises coming!

Getting ready to talk with Anthony this week I did some reminiscing about my stint on my prep school cross country team.  I’m fairly confident that my time on a New England Prep School team was probably different than Anthony’s time running in high school in East LA.  Who knows, maybe there are more similarities than differences?  I only ran for my last 2 years.  I joined up because the captains of the wrestling team were also the captains of the cross country team. 

We had a pretty small team.  But I made the varsity team.  I was the 5th man.  This is the slow guy that you need to fill out the team for scoring purposes.  The top 5 guys get scored in the meets.  I would finish in the middle of the pack.  I was probably running in the low 6-minute mile range.  Story of my life – steady and mediocre!

I hated the races.  Our courses were short and mostly off-road.  Some of them had obstacles like steeplechase.  Like fallen trees, steep hills – stuff like that but also a lot of athletic fields.  Most of the courses in our league were 2 miles or less – so it was pretty much an all-out anaerobic effort.  Those short races hurt like hell.

They’d line us up across some soccer field or something in separate corals by team, maybe a couple hundred feet of starting line – all spread out.  Then invariably after 100 meters or so they’d slam you into a single path trail. Everyone would have to come off the line in a dead sprint to get to the trail first and box the other guys out.  Yeah, it was like the hunger games. 

But, I loved the practices.  We’d go out as a team on these long runs all around Groton.  Out on the back roads and through the woods. It was awesome.  I learned a lot about training and running.

We used to ride to away meets in a school van.  Because our team was so small we could fit in one van.  Our coach would drive.  He was a kindly guy who was also the Trigonometry teacher.  Oddly enough he smoked a pipe.  Hey it was the 70’s.  The pipe tobacco he liked was called “Borkum Riff” and I remember that smell as he smoked his pipe in the van on the way to the meet. 

Sports were never a priority for me.  I am so glad that the prep school I went to forced you to do competitive sports.  If they hadn’t I might never have learned what little I was capable of.  It isn’t about winning, or being a champion.  It’s about learning. Learning what you’re capable of.  Learning how to be a member of a team.  Learning how to suffer for that team.

Make sure you and your kids and your community have that opportunity to learn.

On with the Show!

Section one - Running Tips

It’s supposed to hurt sometimes - http://runrunlive.com/why-does-my-training-always-hurt

 

Voices of reason – the conversation

Anthony Solorzano – “Varsity Punks”

facebook.com/varsitypunks

instagram.com/varsitypunks

Yes! The first link below takes you to our Kickstarter campaign (which ends early April) and has the first trailer to Varsity Punks, as well as a lot of the pertinent info. I was hoping you'd be able to squeeze in Anthony shortly before the end of the Kickstarter but late April would absolutely work. 

 

I also included a few other links. I specifically recommend the KCET article. 

 

https://www.kickstarter.com/projects/1084646692/varsity-punks?ref=category_newest

 

www.varsitypunks.com

 

https://www.kcet.org/shows/departures/a-punk-approach-to-running-in-el-monte

 

http://m.imdb.com/title/tt4790338/

 

https://en.m.wikipedia.org/wiki/Varsity_Punks

What is Varsity Punks?

An independent feature film in the making! It’s a fun high school movie about belonging, portrayed with authentic teenage moments and inspiring sports drama.

Genre: Coming-Of-Age Sports Comedy
Setting: Present-day San Gabriel Valley
Estimated Running Time: 100 min.
Logline: When star quarterback, AJ Montoya, breaks his hand, his only hope is to team up with his longtime rivals – the cross country team, a group of nerds and misfits with potential for high school glory!

Production Update: (as of Nov. 2015)

We are currently in post-production. That means we are done shooting and now it’s time to put the movie together through editing, color correction, music and sound design. You can expect a completed film early in 2016.

Where Can I See It?
Some time around Spring/Summer 2016

 

Section two

5 myths about finding your true passion - http://runrunlive.com/5-ways-that-following-your-passion-is-a-myth

Outro

Friends and members, runners and cavaliers, you have giggled, guffawed and snickered your way to the end of Episode 4-336 of the RunRunLive Podcast.  Now go do something useful. 

When this podcast drops I’ll be around 10 days out from Boston.  I’m still not injured or broken.  I’m a little heavy but my legs are strong.  Coach has me doing pace runs and shorter track stuff to ‘freshen the legs’.  The hay is in the barn and it’s almost time to dance with the devil. 

Did you see Neely from last week’s interview was on the cover of that famous running magazine this month?  I swear those guys follow me around just to poach my good ideas!   

A couple reminders before I let you go.  You can still support my Team Hoyt campaign for Boston.  The links are in the show notes. 

April 24th is our 25th anniversary Groton Road Race. We’ve set up the virtual race if you want join from afar – just go to GrotonRoadRace.com – Hope to see you there.  It’s been a great privilege for me to be able to work with the race. 

I figure everyone already knows by now but I have 3 books that you can get on Amazon.  First is called “The Mid-Packer’s Lament” a collection of running stories, some of them quite funny, (Eric), “The Mid-Packer’s Guide to the Galaxy” is a second collection stories, some of them quite funny and my latest “MarathonBQ” outlines the program and all the tricks and tips I used to qualify for Boston when I was a puppy – and that one is on Audible as well and isn’t funny at all. 

More jokes here…These are a little edgier…you might want to tell them to your 10 year-olds.

Q: What do you get when you run in front of a car? A: TIRED Q: Q: What do you get when you run behind a car? A: EXHAUSTED Q: What do you do when a golden retriever throws a pin at you? A: Run! She's got a hand grenade in her mouth. 

I’m looking forward to Boston and Groton.  As I get older I’m learning to enjoy these great sign-post moments in my life.  I stop the smell the roses more.  I can’t tell if that is the blunting of my own passions or the sanguinity of self-awareness.

Zen Runner did a bit a few weeks ago about bucket list items.  I was looking at the things that people came up with and wondering about my own list.  Which is another strange thing we do – compare the things we’ve accomplished or more appropriately collected with other people. 

People were listing things like run a marathon or an ultra or maybe qualify for Boston…things like that.  And it kind of struck me that while I’ve been going about my business I’ve collected a lot of souvenirs and memories.  I’ve been graced and for that I am grateful.

Run a marathon? How about more than 50? Qualify for Boston? Yup. Write a book? Uh huh 3 of em. Ultra? Sure.  Start a business, yessir.  Triathlons? Yup.  Mountain bike ultras? Done.  Be a race director? Affirmative.  Read the classics? Most of em. Stay married and raise a couple of functional adults. Present and accounted for.  See the world? A good chunk of it.

Interestingly, I never sat down and said ‘these are the things that I want to accomplish’.  This was an organic mélange of little projects that interested me at the time.  A portfolio of hobbies, passions and necessities. 

I’m not done.  Not by a long shot.  I’ve got a list of cool stuff in my back pocket that I’m going to shoehorn into this world one way or another.  Like the marquee on a B movie “The Adventure Continues (dot dot dot)”.

It’s not a contest.  There is no score on the polished granite marker that lays in the grass above your withered corpse.  Yesterday, today, tomorrow; it’s all the same.  Do what interests you.  Don’t keep score. Keep swinging away until the bat falls from your hands.

And I’ll see you out there.

Closing comments

 

So, yeah, the universe is in balance… – and l’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4336.mp3
Category:Running -- posted at: 1:04pm EST

The RunRunLive 4.0 Podcast Episode - Tease

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/Tease1.mp3]
Link Tease1.mp3

 

Hey folks, I was listening to Episode 4335 after I had dropped it today and realized that I had not inserted the Stu’s 30K race report sample that I put in the members’ feed.  My production process with my new virtual assistant team still has some kinks! 

Just to be clear those are production kinks, not the kind of kinks you folks have out in San Francisco…

Anyhow – I’m going to put the tease in here.  In addition this give me a chance to drop another tease for a zombie story that I created an audio for the members.  I was doing some virtual cleaning this week and I found this zombie story I had written last year in November for NanoWrimo.  I read it and it was super cool so I recorded it for you.

Sorry for all the RunRunLive noise, but I’m also going to drop another episode this coming Friday because I interviewed a movie maker who is trying to make a deadline and I figured I’d expedite an episode to help him out. 

Expectation – wise you’ll get 3 episodes in 3 weeks.

Bang!  That’s value. 

Now listen to this…

Stu’s 30K race snippet here.

Truck Oil Zombie Story here

Link to membership site here.

Thanks folks – That Offspring song is the one that was blasting on a dude’s phone when I passed him at Stu’s 30k.  You see that more and more these days.  People running races with their music playing free for the world to hear. 

These two new pieces of audio and many more to come in the members section.  Head over to RunRunLive.com if you are interested. 

Cheers,

Chris,

 

 

Direct download: Tease1.mp3
Category:Running -- posted at: 3:34pm EST

The RunRunLive 4.0 Podcast Episode 4-335 – Neely Spence Gracey Breaks out at Boston!

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4335.mp3]
Link epi4335.mp3

Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to episode 4-335 of the RunRunLive Podcast.  Bear with me, we are going to get to the great show including a piece on the re-emergence of effort based training in the poplar zeitgeist and a really good interview with Neely Spence Gracey who is making her professional marathon debut at Boston this year.  And I’m capping it off with a super-thoughtful post on mistakes not to make in life that is just in time for graduation season.

But – before that -This week I’ve got another milestone announcement for you.  I’ve been toying with this idea for years and I finally got the breathing room to put it into action. 

When I looked at the value of this podcast to you over the last 8 years and 300+ episodes it is in the content, meaning the words and the interviews, and the audio I create from them.  That’s my value add in the process. 

The revelation I had is that even though I am perfectly capable of it, there is no unique or differentiating value to me twiddling with my website or editing the audio or the countless other admin tasks that something like this takes.

So I asked myself, “Hey, Myself, how can I do less of that stuff and more of the good stuff?” and the answer was to automate the rote stuff.  I had some down time at the beginning of this year and pulled together a great team of virtual assistants to do some of the time consuming production work for me. 

We’re about 3 episodes in and it’s working fairly well. 

The next phase of this project to automate is now ready.  I had my website redone to support a membership option.  I wanted to give people who had the ability to and wanted to a chance to help me cover the costs of all this stuff without having to resort to cheesy commercials or half-hearted sponsorships.  I also didn’t want to take anything away or put existing stuff behind a paywall. 

Bottom line – there’s a membership option to get extra cool stuff and support the content but we’re not charging for or taking away any of the existing content or archival content.

Here’s the pitch…

Remember RunRunLive is and always has been free and listener supported.  To keep it that way we now are offering members’ only content.

By signing up for a membership, you will get…

  • Access To Exclusive Members Only audio
    • Member only race reports, essays and other bits just for you!

(This week I put up my Stu’s 30k race report! <audio clip here>)

  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.
  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

On top of that, consider how much it costs: $4.99 a month. That’s roughly the price of a couple Expresso Luv Gu gels a month. And unlike GU, we won’t give you a sugar overdose or rot your teeth. So not only will you be part of the RunRunLive community and be getting cool extras, you’ll also be healthier and happier.

But the real value is that you will be helping this community continue to provide the content you love.  And as a member you can directly influence the stories we tell, the research we do and the people we interview.  We’re all in this together.

So if you like what we’re doing here at RunRunLive, please consider becoming a member. Membership is cheap, for a monthly donation that breaks down to roughly around the price of 1/25th of a pair of running shoes each month you can help keep RunRunLive free and independent.

Go to my website and click on the subscribe button.

I’m glad to say my training is still going well.  I had another big build week that capped off with a 3 hour long run.  I’m in a good place mentally and physically because instead of ruing the run I was quite looking forward to it.

I queued up my favorite podcasts and ran 4 loops of my home 5 mile loop.  Another good sign was when I got to the last loop I realized I’d be about 10 minutes short so I decided to run up to the top of the telephone tower hill –the driveway is on the course.  So, yeah, 18 or so miles into the run I decide to throw in another big hill to make up some time. 

Then when I got to the end of the run, near my house I had the 3 hours but was about a 1/3 of a mile short of 20 so I kept going for another 3 minutes to get the 20.  Wasn’t sore or chafed or damaged at all after.  All very good signs.

This weekend I’m racing one of my favorites – the Eastern States 20 Miler.  Coach has gone easy on me so I can have fresher legs going into it and treat it as a pacing exercise. I’m confident I can negative split it and beat my target marathon goal pace.  It’s a flatter course, but there’s always some wind coming off the ocean.  It will be a good test and I’m looking forward to it.

Then I taper into Boston.  I got my bib number and coral placement and I’m all the way in the back and that is going to be a challenge.  I’ve got 4,000 charity runners to get around to get my BQ.  That’s probably worth 4-5 minutes of race time before I can break free.  I’m so far back this year that I’m considering just waiting before I cross the start mat and giving everyone a 10 -20 minute head start.

Whatever happens it will be an adventure.

I’ve always said that training well does not guarantee your race time. Training well only gives you the opportunity.  Doing the work is not a guarantee of success. Doing the work is how you buy the ticket to get to the starting line with the potential to have a good or even a great day.

There was a baseball movie in the 90’s called “Major League”.  The storyline was a team of reprobates, misfits and has-beens comes together to beat everyone’s expectations and win.  One of the characters was the has-been pitcher Eddie Harris (played by actor Chelcie Ross). 

I think about Eddie Harris when I’m racing now.  He had lost his power and speed but he managed to strike people out with the tricks and veteran guile. 

That’s where I am now.  I don’t have the power or speed.  I can’t recover as fast.  I can’t afford to skip any of the ancillary activities like strength training and stretching.  I can’t skip workouts and expect to just ‘show up and race’. 

But, I know my machine.  I know how to race.  I’ve got the confidence and poise to coax good performances.  And I’m ok with that.  

On with the Show!

Section one - Running Tips

Effort based training - http://runrunlive.com/why-should-you-try-effort-based-training

Voices of reason – the conversation

Neely Spencer Gracey – Elite Marathoner

Eight time division II national cross country champion and professional runner…

Runner’s World article -> Neely Spence Gracey Skipping Olympic Trials to Debut at Boston Marathon

 

  • Email: getrunning@outlook.com
  • Facebook: http://www.facebook.com/neelyruns
  • Twitter: @neelysgracey
  • Instagram: NeelySGracey
  • Garmin Connect: neelysgracey
  • Map My Run: neelysgracey

PROFESSIONAL HIGHLIGHTS

  • Runner-up at USATF Club XC Nationals 2011
  • 4th at the BUPA Grand Prix Edinburgh, Scotland 2012
  • Runner-up at USATF 5k Road Champs 2012
  • Third at USATF 10k Road Champs 2012
  • USATF Athlete of the Week 11/14/12
  • Chiba Japan Bronze Medal Ekiden Relay Team 2012
  • First ever American Zatopek 10k Champ 2012
  • 5th at USATF XC Nationals 2013
  • Top American and first non-African (13th) at the World XC Champs 2013
  • 5th at USATF 5k Road Champs 2013
  • Queen of the Mountain and 6th overall at MRR 2014
  • 5th and top non-African at Campaccio IAAF XC 2015
  • Runner-Up at Gasparilla Half Marathon 2015 (Olympic Trials qualifier)

Section two

9 Mistakes you don’t have to make - http://runrunlive.com/nine-mistakes-you-dont-have-to-make-in-your-career

Outro

My friends, members or not, you have reached the end of yet another free and listener supported RunRunLive Podcast – Episode 4-335 has made its successful professional debut.

The coming 3-4 weeks are just going to be a blur for me and it’s going to carry through May and into June.  I’ve got a multi-day meeting in Chicago next week.  Then April 18th is the Boston Marathon and I’m in the best shape and have the most confidence in my training that I have had for about 5 years. 

You’d think that would make me less nervous.  Just the opposite.  When you haven’t trained well there’s no stress because there is no expectation. I have trained well and now all I can do is screw it up!  There will be some full on sleepless nights and psychotic episodes over the next couple weeks!

April 24th is our 25th anniversary Groton Road Race. We’ve set up the virtual race if you want join from afar – just go to GrotonRoadRace.com – Hope to see you there.

Rolling into May I’ve got a multiple conferences and meetings in New Orleans, Atlanta and Phoenix.  I’ll be on the road a lot and looking to run the canyon while I’m in Phoenix.  Not sure what my next goal will be.  I’m feeling a bit achy from road racing.  Whatever it is it won’t be road racing!  Unless, of course I blow my qualifier try at Boston.  Then I might have to lift that heavy bag of training to my shoulders again, but I’m getting good at that. 

I got some pushback on my dog joke from last time.  Apparently the goldens and labs were insulted by my comments. I apologize for that, but I never would have thought they had the mental capacity to be insulted.  I’ll try to be my sensitive.

Closing comments

Buddy woke up limping around the house today.  He has something wrong with a front paw and I’m going to take him to the vet in a bit.  I want them to look at that other fatty lump on his hip and maybe get that taken out because it seems to be really getting in the way of his running. 

We’re a pair of old guys limping around the house complaining about aches and pains.  I don’t have any muscle or tendonitis problems this cycle.  Coach gives me enough rest and I’ve been attentive to my yoga and core strengthening. 

I do have some goof pain.  I caught a toes in the dark on the trail one night.  I was emerging from the trail into a parking lot and the snow plows had pushed an unexpected piece of curbing into the path.  I came down on my palm and tore a nice hole.  Palms don’t heal well. 

Then coach gave me a recovery bike spin workout.  It was one of those nice days so I took Fuji-san off the fluid trainer, pumped up the tires, greased all the moving bits and headed for the rail trail.  In the process I had to swap the skewer on the back wheel because the trainer requires a specific skewer – it’s the rod through the axles that has a quick release lever on it.  

Well, I must not have clamped the back wheel on well enough.  There I was in traffic, balancing at a stop sign, I stood up in the peddles to go and the back wheel comes out of the frame and seizes.  Of course I’m clipped in so I do that embarrassing death roll into the bushes.  I took a piece of gravel and tore a nice hole in my knee!

Fast forward a couple days and I’m out running in Los Angeles.  I decide to try to make it to the beach and turn my 1 hour run into a 2 hour run.  Now since it was only supposed to be a 1 hour run I didn’t put any lube on.  It’s hot for me in LA so I was sweating and I wore all the skin off of a part of my body that sticks out.  

There I was last week.  In the best shape of my life and no running injuries, and I managed to manufacture a hole in my hand, a hole in my knee and a super uncomfortable bit of personal chafing.

So, yeah, the universe is in balance… – and l’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4335.mp3
Category:Running -- posted at: 9:31am EST

The RunRunLive 4.0 Podcast Episode 4-334 – Nate and the Relationship between Alcohol and Running

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4334.mp3]
Link epi4334.mp3

Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to episode 4-334 of the RunRunLive Podcast.  This is a milestone podcast.  With this episode I have caught up to Steve who is currently on episode 334 of Pheddipidations!  See? Consistency! Tourtoise and the hare and all that. 

Great to have you along with me today on this sweet, sweet spring adventure up here in New England.  Welcome and thank you for taking the time to download this podcast and listen to it.  Maybe you’re out on your run and you can feel your heart beating, breath in your lungs and your feet hitting the ground.  Maybe you’re in your car with the slow thrum of the road vibrating through your body.  Maybe you’re at work pretending to be interested in that thing that you to keep the bailiff away from your door.  Whatever it is – I’ve got a fantastic show for you today. 

(See how I used hyperbole there? I’m telling you it’s fantastic to hypnotize you into thinking that way.  I have no idea if it’s fantastic or not.  I’m mean really that would mean it’s so good it can only be considered as a fantasy.  If that’s true you should probably upgrade your fantasies)

Words have power.  Thoughts have power.  The power to teach, to console to salve the wounds of a soul.  Don’t discount the power of words. 

Words are the manifestation of thought and thought is the precursor to action. 

Sorry – meandered a bit off track there. 

Anyhow – My training has been going fantastic! Heh heh.  I am right where I need to be for Boston.  Everyone stop right now and pray for good weather.  Work with me here.  I want mid-40’s, overcast, with maybe a slight misty drizzle and a 5 mph tail wind. 

I finished off another build cycle of 50 mile weeks that culminated in a really good showing at Stu’s 30k last Sunday.  At the end of a cycle, on tired legs, on a difficult course I ran a disciplined negative spilt.  I laid low for the first 8-9 miles then raced the second half.  It was a real confidence builder.  I felt like I knew what I was doing and was in control the whole way.  I closed it hard and ended up averaging spot-on my qualifying pace. 

Today we chat with Nate who you may recognize as ‘Nate from Harrisburg’ from the Extramile Podcast.  I had a couple of conversations recently about the relationship between running and Alcohol and I wanted to explore it more with people who know more than I do.  Nate is a counselor who has worked with addiction and also a runner so I thought this would be a good place to start. 

I don’t claim to have any expertise here.  I know I have been affected by addiction and I’m sure many of you have as well.  I’m not here to minimize the topic or glorify it.  I just wanted to have a thoughtful conversations about it.  I wish I could do more, but for better or worse today Nate and I have a conversation around alcohol and running. 

In the first section I’m going to talk about how to program workouts into your running watch.  In the second section I’ll ramble on about some other, general, random crap like I usually do.

I had a really good race last weekend.  I ran well and disciplined and my body showed glimpses of race fitness and ability that I haven’t seen in a while.  I’ve been here before.  Approaching the peak of a solid, long, committed training cycle. I remember those days when I crossed the finish line fists raised in glorious triumph.  I do remember being this strong and healthy before and how tenuous and slippery the foothold is on those peaks. 

We remember the glorious days, the big successes the big victories.  But we don’t remember the hard work that went into making those triumphs possible.  The long days and hard efforts and continuous, insistent, focused work that got us to those peaks – those fade into a dreary montage and all we remember is a summary.  We remember that we are capable of these great things.  But we forget that we need to do the work that goes into attaining them. The meal is remembered the recipe is lost. 

The same is true for failure.  We remember the pain of falling down but we forget the thousands of choices that led to it. 

When you crest the big hill and unexpectedly find there is a flatter bit of road and the going gets easier.  It’s easy to relax and fall prey to an entropy of spirit.  Whether the slope is steep and your breathing labored or you find yourself moving with strength and ease the work is always there. 

Remember to smile when you find that ease and congratulate yourself for climbing to this point.  But remember that the work that is done in the times of ease is the work that leads to success in the times of strain. 

The trick is to hold the smiles in one hand and the work in the other and keep moving forward.

On with the Show!

Section one - Running Tips

How to program workouts into your Garmin - http://runrunlive.com/programming-workouts-into-your-garmin-device

 

Voices of reason – the conversation

Nate Wagner

My name is Nate Wagner. I live in Harrisburg, PA with my wife and two girls. I am a licensed therapist at Cornerstone Counseling. I enjoy running half and full marathons. I help clients get their lives back from addiction and marital difficulties. Have any questions or if I can help in any way, please reach out to me on twitter @natewagner08

Running blog: http://wagstherunner.blogspot.com/

https://wagnercounselingservices.com/

Section two

Selling Change- http://runrunlive.com/selling-change

Outro -

Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Well, my friends, it might be time to crack open a celebratory cold one, or reconsider that, but either way, you can celebrate reaching the end of episode 4334 of the RunRunLive podcast.

Have you noticed the new editing?  This will be the 2nd podcast with entirely outsourced content editing. Anyone have any quality issues let me know.

I’m moving into my final race build cycles for the Boston marathon.  I’m right on track . Very comfortable with my speed and fitness after Stu’s last week.  I am working on a race report for Stu’s – stay tuned for that.  My next race is The Eastern States 20 Miler March 26th.  It’s on a Saturday this year because of Easter.  That will be my last pace run before Boston.  I’m right on track. 

I’d like to thank all my friends who have contributed to my Team Hoyt fund for Boston.  I can still use your help if you can – I would appreciate it.

I’m still planning to run the in-and-out of the Grand Canyon on Thursday May 19th – whether you’re too chicken to join me or not!

The Groton Road Race is April 24th and with the nice weather it looks like we’re going to have a good year.  We set up a virtual race option, so no matter where you live you can sign up and run and we’ll send you one of our super nice 25th anniversary shirts.  Just go to GrotonRoadRace.com 

Next week I have a great interview with Neely Gracey who is an pro-elite runner.  She’s just at the beginning of her career, knocked out a sub-70 ½ at Philly and is making her debut at Boston this year.  It was a super interesting talk.  The next time you folks feel like saying something smarmy about Millennials you should listen to Neely.

We’ve been far too serious today.  To take you out I’m going to give you a joke you can tell to your dog.  You can try telling it your cat, but this joke has not been cat tested.  It doesn’t work with dogs that have short attention spans, like Jack Russells, or dogs that just aren’t very bright like Labs and Goldens, and it definitely won’t work with deaf dogs. 

The good thing about dogs is that you could tell them this joke as many times as you want and it’s still going to be funny. 

I don’t know about you, but I talk to my dog.  For his part, Buddy acts interested when I talk to him.  He also does emotional mirroring – meaning that he senses from my tone of voice and my emotional state the essence of what I’m talking about and he projects the appropriate matching emotion of interest, concern, or hugs.

When you’re telling the joke you have to address the dog like you’re talking directly to the dog, taking them into your confidence.  When I do this Buddy will essentially ‘lean in’ to the conversation which make the punch line hilarious. 

I made up this Joke to share with Buddy how annoying some of his interaction with me are. 

Ok, Ready?  Got your dog’s interest. Right.

A border collie, a Persian cat and a llama walk into a bar.

They walk up to the bar tender.

The bartender leans in close, and says…

“Bark!”

It’s funny because the dog jumps about a foot in the air every time. 

Tell your dog a joke – and l’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4334.mp3
Category:Running -- posted at: 3:04pm EST

The RunRunLive 4.0 Podcast Episode 4-332 – Tobias Mews – 50 Bucket List Races

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4333.mp3]
Link epi4333.mp3

Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Hello and welcome to episode 4-333 of the RunRunLive Podcast.  Hello my friends.  Welcome and thank you for taking the time to download this podcast and listen to it.  You didn’t have to.  There is plenty of content clamoring for your attention and for you to commit an hour of your time to listen to me is a great blessing.  I thank you. 

This podcast has changed over the years.  The current version is the 4th iteration.  Some of you listen for the running tips of a seasoned marathoner.  Others to get some business or life advice from a seasoned, well, guy.  Some may just like the sound and music of my readings.  Whatever camp you fall into I work to create something of value.  My goal is that you can take away one nugget, one thought, one learning or one thing to try.

I know you do your best.  You’re always trying to do what’s right in this world.  This is our time to talk.  You’ve worked hard.  Sit back and let me talk awhile.  Listen to some ideas and I’ll give you the best I can with the time I have and resources at my disposal.  OK?

Today I interview Tobias Mews – Isn’t that a melodic name? – Tobias has written a book about 50 races that you just have to run!  It’s his ‘best of’ list from his years of being an endurance sports journalist.  He’s a fun guy and we have a great talk.  We actually talked for over an hour because he was pumping me with questions about what I do – I don’t think he could wrap his head around the fact that this is all just a hobby for me.

In the first section we’ll talk about some things to consider running when it is super-cold out.  In section two I’m going to wax poetically about a certain local, intellectual vagabond. 

My training, I’m pleased to say is going great.  A little bit more than a month out from Boston and I feel pretty strong.  My heart is right in the groove.  My legs are coming around and my fitness seems to be good.

Coach has transitioned me from base-building to race specific strength and fitness.  I capped off a 50 mile week Sunday Morning with a nice 20 miler with some race pace in it.  It was 2:45 with 1:30 of MP in the middle.  Good run.  Did a long step up run the previous Tuesday where I was in the mid 7’s for most of the tempo part.  Did a set of 10 hill charges on Friday and my form and leg strength was good. 

So – yeah, feeling strong.  Looking forward to Boston.  This time last year I couldn’t even race! 

One of the things about me, that I’m sure you’ve noticed, is that I have a lot of different interests.  Philosophically I’m ok with this and I call it my portfolio life.  Frankly, those times in my life where I’ve been squeezed into working on one topic make me nervous and sad.  Working on, thinking about and creating different things makes me happy.

The challenge is that you spread yourself too thin.  You never actually get anything done.  You eventually get to the point where you have so many irons in the fire you just sit and shake.  Another thing I find is when things get hard I immediately come up with one or two or three new projects that I want to work on instead of the ones I haven’t finished.

This crops up for me when I’m not traveling.  When I’m on the road and I’m engaged and working I don’t have time to think about what to do next. It’s obvious.  When I’m confronted with too much free time – it ironically becomes a problem because I have to decide what to focus on and you can’t focus on everything. 

To combat this I have adopted a couple of tactical practices that are different sides of the same theory. 

First is the classic Pomodoro technique.  The way I do it is I have my 2-3 top priority projects, and then a pile of other tasks.  I’ll set the timer on my iPhone for 20 minutes and work non-stop, without interruption on a project until the timer goes off.  Then, I’ll switch to the next project or set of tasks or maybe take a break.  In this way I’m constantly rotating through productive work, making progress on everything and not getting bored or distracted. 

The other thing I do is I’ve identified the 1-2 major enabling projects in each of the portfolio areas and my rule is, no matter how long it takes, no matter how hard it is, I finish that project before I can load another one (no matter how cool and sexy it is) into the queue.  This allows me to focus energy and resources and not get discouraged.  I give myself permission to fail at these projects but only when I finish them!

What’s an example?  I had this great idea to create a webinar series for the Boston Marathon this year as a charity thing for my Hoyt fund.  I had a few other podcasts and books that I have ideas for too.  But I’m not allowed to work on them until I finish the two projects I’m working on right now, which are automating the RunRunLive podcast production and redoing the RunRunLive website. 

So there’s your nugget for today.  It’s ok to have a lot going on, but you have to focus on something to get anything of substance done.

On with the Show!

Section one - Running Tips

Running in the super-cold - http://runrunlive.com/running-in-the-super-cold

 

Voices of reason – the conversation

Tobias Mews

Tobias Mews
Adventure Journalist & Athlete

Mews Media Ltd

 

http://www.tobiasmews.com/about/

http://www.hardastrails.com/

How to begin? It’s not only the hardest part for a journalist, but also incredibly hard for me to describe what I do.

I call myself an adventure journalist – a title founded on the principal that I write about the great outdoors and adventure sports. But I’m so much more than that: I could also call myself an author, motivational speaker, consultant, copywriter, blogger, video journalist, filmmaker, TV presenter and producer. But I think adventure journalist best sums up what I do.

However, I also refer to myself as an adventure athlete – which essentially means that I compete in adventurous endurance challenges – whether that be tackling the world’s toughest ironman distance triathlon, running ultra marathons around Mont Blanc, cycling the length and breadth of the country or swim running across islands in Sweden’s Archipelago.

Indeed, I could argue that I have a symbiotic relationship between my career as an adventure journalist and that as an elite level adventure athlete. One can’t live without the other. A curse and a blessing when the line between hobby and career become blurred.

But it means that I write with passion and enthusiasm for my subject – which essentially involves getting out of my comfort zone and exploring the world through adventure sports. And most importantly, I rarely write about anything I’ve not experienced.

Section two

In the footsteps of Thoreau on Cape Cod- http://runrunlive.com/cape-cod

Outro -

Closing comments

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Ok my friends, reset your 20 minute timer because the task of ‘listening to the RunRunLive Podcast is done – check the box next to Episode 4-333.

Like I said in the intro I’m trying to offload a bunch of podcast tasks to save time.  I really love the global internet economy.  I have my guy in India who I’m training to be my production assistant.  I have a guy in Moscow I’m training to do the interview edits.  If I can pull it off all I’ll have to do is create and record the content and the rest will get done auto-magically.  That’s the theory anyhow.  If I can offload that stuff I can focus on creating content. 

I’m also going to re-do my website and install a membership option.  Hopefully I can find a way to pay for all this and still get you the content without having to do ads.  Because I hate ads. 

I’m full on training for Boston now.  And also getting into the short strokes on setting up the Groton Road race.  25th anniversary year for the race.  Come up and join us.  It’s going to be special.

I’d like to thank all my friends who have contributed to my Team Hoyt fund for Boston.  I can still use your help if you can – I would appreciate it.

I’m frankly quite surprised that no one has come forward to run the Grand Canyon with me on Thursday May 19th.  My plan is to sleep somewhere around Sedona then drive up in the early morning to the South Rim and run down the Bright Angel Trail to the Phantom ranch and back up.  Worst case it will take 8-10 hours and I’m in no hurry – so think about it – shoot me an email and we’ll have some fun.

These are some interesting times we live in.  The promise of freedom and longevity for large portions of the world.  The expansion of science into unknown realms.  The understanding of history and archeology and the universe.  We live in amazing times.  I am very grateful to live in these times. 

There is no need for any of us to pull down others.  It does not increase our prosperity to persecute others.  There is no easy button where all the hard problems go away and the world becomes some neat reality TV show for you to change the channel on.

The world we live in is amazing – but it is chaos.  There are no easy answers.  Everything is shades of grey.  That makes people crazy.  That makes people uncomfortable. 

So when the charlatans come with their easy answers it is too easy.  We don’t realize what we are sacrificing.  There are no easy answers.  When you side with the anti-intellectual herd you give up more than you realize.  You give up your ability to think for yourself, to think about hard problems with many different facets to them. 

You give up your freedom.  Don’t make the easy choices to run with the herd and follow the pied pipers.  Make the choice to think for yourself.  I know it’s hard but you can do it.  We can do it. 

Do the right thing – and l’ll see you out there.

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Direct download: epi4333.mp3
Category:Running -- posted at: 3:59pm EST

The RunRunLive 4.0 Podcast Episode 4-332 – Marathon Champ Kim Jones
(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4332.mp3]
Link epi4332.mp3
Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Hello and welcome to episode 4-332 of the RunRunLive Podcast. Hello, hello, hello. Remember when I said we didn’t get any snow in that big storm? Well you can scratch that out, apply a little white-out and scribble over it because we’ve gotten a couple nice storms since then up here in New England. Winter showed up after all and left me with some fluffy, white water particles to move.
It’s also pretty chilly. Dropping down into the single digits Fahrenheit this weekend. I don’t mind. It just puts a little ice in the beard for these long runs. We did a 2 hour long run on Sunday morning and it was -9 F when we started and 0 when we finished. That was a bit rough.
By the way kids ‘White-out’ is a clever double entendre for snow and typing mistakes. You see…we used to put sheets of flat dead trees into complex mechanical devices that bashed tiny courier font letters into place on the page. If we hit the wrong basher we’d have to pull the whole sheet of squished dead tree out of the bashing machine, paint over that mis-bashed bit with white paint, called ‘white-out’, then re bash it with the correct courier font basher. Medieval, right?
In the late 80’s Wang labs invented ‘word processing’ ad all the courier-bashers went onto the scrap heap. Which was good news for me. The only class I ever got a C in was typing.
Anyhow, today we chat with Kim Jones who was an elite marathoner in the late 80’s, early 90’s. It was a pleasure to talk with her and hear about her amazingly successful and well balanced career. Especially because she had a fairly difficult early life.
In the first section I share a post I wrote on what to expect from a 24 hour relay race. In the second section is a summary of an interesting book I just finished on reinvention.
I’ve been training well. I’ve been hitting some decent distances with some quality and volume. Coach has me working on some core strength and yoga. I really need it because my hips, glutes and quads are weak and my balance is crap. Nothing hurts and I’m progressing injury free. I’m probably up into the mid-40 miles a week range in volume and feel fine. We’re 2 months out from Boston and the hard work is about to begin.
My travel and work schedule hasn’t been that intense so I’ve been trying to get a lot of sleep. I’ve been eating, mostly fruits and veggies and have maintained my beer breakup for 3 whole weeks now! I feel strong. Even though it’s cold outside I try to get out on the roads to do my runs because that little bit of sun goes a long way towards chasing the winter blues away.

I’ve had a few people asking about Buddy the old Wonder Dog. He’s doing fine. He’s old and doesn’t get around with the same pop that he used to. He’s got those fatty lumps which are some sort of benign fatty thing that old dogs get. He’s still lean and healthy at 12+ years old but his hips bother him if he does too much. He still manages the stairs and does everything he needs or wants. He apparently sees, smells and hears as well as he ever did.
There is only one other dog left from his cadre in the neighborhood. All the rest are gone now. His friend the Sheltie took the long trip just last week.
On the weekends he rides around in my truck with me to do errands. He just likes to get out and watch the scenery go by. When he was younger I had a truck with a sliding window on the back of the cab. He’d sit with his rump on the armrest and stick his head out the back window. More than once I’d look in the rearview mirror to see people in the car behind waving and making faces.
I still take him out for easy runs, but not more than once a week, and only on trails and only easy runs. The cold weather helps but he doesn’t like the snow because it gets stuck in his paws. I just have to be careful to not overdo it or he’ll be stiff and sore and limping around the house the next day.
He still gets cabin fever if I don’t take him out, at least for a walk every now and then. He’s cantankerous and will decide to walk up behind me and bark in my ear while I’m working at my desk and scare the bejeesus out of me. Or just sit and stare at me, like he’s trying to levitate me with the Force. Mostly he just hangs around the house and sleeps.
He likes my bedroom, and my bed because it’s a high vantage point on the second floor and he can keep an eye on the front yard while he’s snoozing. This does mean that I’ll find my pillow a bit tainted with the smell of dog-butt and I’ll wake up with a beard full of Border collie hair. There is hair everywhere.
We got him a big bed in the living room and he sleeps on that while we watch TV. He does this funny thing where he digs in it before he lies down. He’s always at the door to greet us when we come home looking for a cuddle and a hug.
It’s been quite a ride since I smuggled that 8-week-old shy puppy home in a bag under the seat in front of me from a farm in Tennessee. Where I am in my life I don’t know if I’ll get another dog. But it’s hard to imagine not having the comfort and companionship. Maybe I can get a time-share arrangement.
I was watching TV this week and it was cold in the house. I scooped up my old puppy who was snarfing around the rug at my feet compulsively looking for crumbs. He may be old and smelly but he still makes a great blanket to cuddle with on a cold winter’s night.
On with the Show!
Section one - Running Tips
24 Hour Relays - http://runrunlive.com/mastering-the-24-hour-relay-race

Voices of reason – the conversation
Kim Jones.
http://www.runnersworld.com/newswire/marathoner-kim-jones-authors-autobiography
Book ->Dandelions Growing Wild on Amazon
Coaching site-> http://www.anaerobic.net/

Kim Jones began running marathons after watching Joan Benoit Samuelson’s victory at the 1984 Los Angeles Olympics on television. She quickly rose to become one of the best female marathoners in US history and was ranked 3rd in the World in 1991. Throughout her career, Kim has been one of the most dominant distance runners in the world. She has more high-level placings in world-class marathons than any other US female marathoner in history with 17 performances under 2:33. (Deena Kastor 10; Joan Benoit Samuelson 9; Lisa Weidenbach 7) Kim grew up in the Pacific Northwest before raising her two daughters in Spokane Washington, and now resides in Fort Collins, Colorado with her husband Jon Sinclair. Since retiring from competition in 1998, she has been a coach with Anaerobic Management (www.anaerobic.net), an on-line coaching service for distance runners, as well as a speaker at special events, road races and Expos.
Fastest marathon performances:
• 2:26:40 Boston ‘91 (2nd) 3rd fastest U.S. marathon performer
• 2:27:50 Berlin ‘91 (2nd)
• 2:27:54 New York City ‘89 (2nd)
• 2:29:34 Boston ‘89 (3rd)
• 2:30:00 Boston ‘93 (2nd)
• *** Plus 12 other performances under 2:33 since 1986
• 5000 meters- 15:43 (‘96)
• 10km- 32:23 (‘89), 32:48 (‘97)
• 15km- 50:09 (‘88), 50:20 (‘95)
• 1/2 Mar.- 1:11:34 (‘88)
• 25km- 1:26:54 (‘97)
• Marathon- 2:26:40 (‘91), 2:31 ('97, at age 39)
• U.S. 30K (1:47:41) and 20 mile (1:55:29) records
• Ranked 3rd in the World in the marathon (1989)
• 8th place finisher at the Stuttgart World Championships (1993)
• Member of the Road Runners Club of America Hall of Fame (1996)
• Member of the Colorado Distance Running Hall of Fame (2009)
• 25 career marathons (before the 1998 injury and retirement)
• Average time - 2:33:04
• Average place - 4.1
• Fastest marathon 2:26:40 - Boston 1991
• Slowest marathon 2:48:48 - Honolulu 1984 (first marathon)
MARATHON PERFORMANCES
• 1984 Honolulu 2:48:48 5th place
• 1985 Twin Cities 2:35:58 2
• 1986 Twin Cities 2:32:31 1
• 1987 Twin Cities 2:35:42 2
• 1988 Pittsburgh 2:32:15 5
• 1988 Chicago 2:32:03 5
• 1989 Houston 2:32:32 2
• 1989 Boston 2:29:34 3
• 1989 Twin Cities 2:31:42 1
• 1989 New York 2:27:54 2
• 1990 Boston 2:31:01 5
• 1990 New York 2:30:50 2
• 1991 Boston 2:26:40 2
• 1991 Berlin, Germany 2:27:50 2
• 1992 Hokido, Japan 2:35:46 3
• 1993 Boston 2:30:00 2
• 1993 World Championships/Stuttgart 2:36:33 8
• 1994 Boston 2:31:48 8
• 1995 London, England 2:31:35 6
• 1995 World Championships/Gothenburg short course 14
• 1995 Chicago 2:31:24 2
• 1996 New York 2:34:46 4
• 1997 Boston 2:32:52 9
• 1997 New York 2:32:00 6
• 1998 Houston 2:35:44 2
• *** injury and retirement from competition
• 1998 Chicago 2:43:37 16
• 2001 New York 2:51:21 36
Related Articles:
http://www.runnersworld.com/newswire/marathoner-kim-jones-authors-autobiography
http://www.runnersworld.com/elite-runners/i-can-make-people-proud-of-me-again
http://www.runnersworld.com/races/how-i-placed-second-at-the-1989-nyc-marathon
http://www.amazon.com/Dandelion-Growing-Wild-triumphant-astounding/dp/0615597424/ref=tmm_pap_title_0
Section two
The Last word on Power- http://runrunlive.com/the-last-word-on-power

Outro -
Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Ok my friends, put down that dog, brush off the hair and get on with your life because we have bashed our way through to the end of episode 4-332 of the RunRunLive Podcast.
Hey guess what? The audio version of my book “MarathonBQ – How to Qualify for the Boston Marathon with a full time job and family” is an official audio book on Audible.com. How about that?! Persistence yields favorable outcomes. Now you can use that audible membership that the other podcasts guilted you into getting so that they could pocket $10.
Speaking of podcast advertising – I read an interesting article about it. I listen to a lot of podcasts and many of them have advertisements in them. I find ads super annoying – but – the way they work is there are 3 places where you can put an ad. These are called ‘pre-roll’, ‘mid-roll’ and ‘post-roll’. You see this with the ads at the beginning, the middle and the end, right?
For example you might have a 15-second pre-roll spot for the ‘this show is sponsored by’, etc. The way the podcaster gets paid is by the thousands of impressions, or in our case, downloads. The rates vary but it’s somewhere in the $20 a spot per thousand range. It really only makes economic sense for the larger podcasters. If you were curious, that’s how it works.
Here’s a tip for you. Most podcast listening apps have a feature that allows you to skip forward X seconds by poking the appropriate button. If you set the number of seconds to 10 or 15 you can cruise right by the ads and get on with the content – the podcaster gets paid and you don’t have to listen to yet another Harry’s razors commercial – it’s a win-win.
On a more interesting topic I have a conference in Phoenix on May 17th and 18th. I’m planning on taking the following day, Thursday the 19th off and running down from the south rim of the Grand Canyon to the bottom and back up. It’s about 20 miles round trip. It’s an amazing place – even at a casual pace we can get down and back in 8-10 hours. So, anyone who wants to join me let me know we’ll have an epic adventure!
I’m trying to talk my youngest who graduates the weekend before into coming with me.
Would still appreciate your support for my Team Hoyt campaign for Boston. The links are in the show notes. (The totally pre-roll, mid-roll and post-roll ad free show notes.) Or just go to my web site at RunRunLive.com.

One thoughtful bit of learning I got from the Last Word on Power was the concept of impossible.
The point is to do the impossible you have to re-jigger your thinking so that it isn’t impossible any more. It’s an interesting leadership hack. While everyone else is looking at the situation, the challenge and asking “What is possible?” you could blow up the conversation by asking “What is impossible?”
It’s similar to the ‘big hairy goal’ concept that we’ve talked about. If the goal is big enough it forces you to change your approach. By asking ‘what is impossible?’ it forces you to rethink your thinking, your frame of reference and your approach. By singularly setting the impossible as your goal you are forced to figure out how to make it possible and that inevitably is an entirely different path.
In the business world look at Elon Musk’s companies. He’s going to commercialize space travel. He’s going to reinvent the automobile industry. He’s going to bring hyper-loops to cities. Surely all these things, if you asked insiders are impossible.
Look at Amazon. They are going to deliver to you in an hour. They are going to fly packages to your door. All these things are impossible.
These impossible things may never become successful realities but look at the innovation and forward progress and unique thinking they unlock. That’s the power of impossible.
Look at your life. Look at your work, your family. What have you decided is impossible? Go make it happen. – and l’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Http://www.marathonbq.com
http://runrunlive.com/my-books

Direct download: epi4332.mp3
Category:Running -- posted at: 6:05pm EST

The RunRunLive 4.0 Podcast Episode 4-331 – DCRainmaker on the current state of device technology
(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4331.mp3]
Link epi4331.mp3
Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Hello and welcome to episode 4-331 of the RunRunLive Podcast. How’s everybody doing? We made it to the end of January. Even though my wife insisted we come home from Phoenix a day early to avoid the big East Coast storm, we got nothing here northwest of Boston. No snow at all!
I think she probably was just sick of me. Who can blame her!
I’m training away again. I’m healthy and feel great. I sat down with my coach and talked over the marathon and now we have our sights set on turning in a good time at Boston.
Like I said I think my training was too inconsistent for Phoenix. I also wasn’t doing enough core and strength work. Coach had me do a leg work out last Monday and I could barely sit down for two days. I was definitely weak in the hips, glutes and quads even with all the miles I was getting in. Running is a funny sport.
I’m also on a clean nutrition kick. I weighed in after the vacation at 189.4, which is close to 10 pounds heavier than where I want to race at. I’m eating mostly fruit and veg now for a week and I’m enacting a beer-breakup. With the amount of exercise I do I lost 6 pounds in 3 days and actually had to work some more calories in. I’m going to see if I can lean up over the next couple months.
It’s not about ‘going on a diet’ or calorie counting per se. Those are certainly tools you can use. For me it’s about eating clean so that my body can recover and I can be in the best shape possible in April.
For today’s show I grabbed veteran blogger DC RainMaker for a chat about the state of device technology. Ray started blogging device reviews back in 2007 when I started podcasting. He has managed to turn his hobby into a full time job. We talk about where we are, where we have been and where we are going on the tech front. It’s interesting. It makes you wonder what the heck we are going to be doing in 10 and 20 years!

It’s been a weird January for everyone. Last week I got up early packed my running stuff. Since it’s January I threw in tights, gloves, sweater, hats – you know – winter running kit. I get up from my desk to go running at lunch and it’s close to 50 degrees out!
Following the no excuses rule one day I ran in winter tights, winter hat and a tee shirt. The following day I ran in short-shorts, a running jacket and gloves. It really doesn’t matter. You just have to get out there.
One lesson I apparently have to be taught over and over is not to pack my bag when I get up in the morning. This invariably leads to some unfortunate clothing combinations or lack thereof.
On with the Show!
Section one - Running Tips
8 Different Treadmill Tips - http://runrunlive.com/8-different-tips-for-treadmill-running
Voices of reason – the conversation
Ray – DC RainMaker
http://www.dcrainmaker.com/
Here’s the podcast link: Http://www.dcrainmaker.com/podcast
And the 2015-2016 Recommendations guide: http://www.dcrainmaker.com/2015/11/winter-sports-gadget-recommendations.html

Ray Maker is behind DCRainmaker.com - which focuses on endurance sports technology and training and was ranked as one of the 50 Most Influential people in running by Runner’s World magazine in 2015. The site produces the most in depth reviews and analysis of sports technology products out on the web today, gathering more than 3 million views a month.

Thanks!
-Ray
Section two
Asking questions - http://runrunlive.com/dont-be-afraid-to-ask-questions
Outro -
Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Ok my friends, hit the stop button on your smart watch, we have arrived all sweaty, heart pounding and breathing hard at the end of episode 4-331 of the RunRunLive podcast.
Like I said I ‘m training well and trying to live well. Hope you are as well. If anyone has a particularly interesting piece of writing around 1500 words they’d like to submit for me to read into one of the show sections – I’m willing if you are! After 7 ½ years of this I sometimes feel like I’m tapping a dry well.
I was poking around in the RunRunLive 1.0 archives this week and listened to some of the single digit episodes. The audio quality is cringe-worthy. It’s all out there on my website RunRunLive.com - Feel free to download them – and let me know if you find broken links.
Next episode we are going to talk with Kim Jones who was one of the best female marathoners in the 80’s and 90’s. If anyone has any other people they’d like me to interview let me know and I’ll sick the producers on them.
Thank you for all the folks who contributed to my Team Hoyt fund for Boston. For the thousands of you who haven’t – hey come on - it’s a great cause. It’s what’s right about our sport. Your virtual friends in our virtual running community have been throwing me 10-20-50 bucks. You can do it too. Think of it as positive karma investment.
The Groton Road Race April 24th. Come on up and join me for my last stint at race directing and our 25th anniversary. I’m cooking up some cool commemorative tchotchkes for you. Come up and join us.

This past week I got invited to present at an event in the city called Ignite! Boston. I guess this is one of those lyceum-like, TedTalky sort of, I don’t know, but one of my personal guidelines is to accept all invitations to present. You know how much value I think there is in presentation skills in general. I believe it is something we all should cultivate and stage time is one of the best ways to practice it.
The format for these presentations was 20 slides, with a 15 second auto-advance per slide. A bang, bang, bang presentation flow. I was intrigued.
The topic was loosely ‘data’. I looked at the presenters and they were all tech people. I looked at the agenda and I was the last of 7. That means it was me between them and the complimentary drinks.
I thought to myself, “Well, I’m screwed.” First, I’m not a deep tech guy. Second, I don’t know that much practical stuff about Data. Sure I could manufacture some overview of industry data uses, but in the position of last presenter I’d be forgettable.
The game was rigged to focus on my not-strengths and not my strengths. How could I flip the tables on this? What do I bring that these folks didn’t? What talents do I have that they don’t? Well, I know how to communicate. I know how to present and I know all about marathons.
I decided to use the kobayashi maru subterfuge and change the game in my favor. I created an entertaining presentation around marathon data.
Of course as I’m watching these other presentations with their flow charts and SQL code I’m wondering if I’m making a really bad decision. I start to get nervous that this audience will be slack-jawed and confused by me being off topic.
Then I smile and remember one of the rules of presenting, which is you have to go all in. You have to commit to your topic and your speech. It doesn’t matter if it is good or bad. You have to sell it. You have to live it. Because if you go all in the audience will go with you. They won’t get a choice. They’ll get sucked into your gravity well.
I rocked it. They loved it. I had a blast.
Commit, go all in, sell it – and l’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Http://www.marathonbq.com
http://runrunlive.com/my-books

Direct download: epi4331.mp3
Category:Running -- posted at: 8:46am EST

The RunRunLive 4.0 Podcast Episode 4-330 – Passer-by and telling stories
(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4330.mp3]
Link epi4330.mp3
Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Hello and welcome to episode 4-330 of the RunRunLive Podcast. This week I have a chat with Matt about his experience recording the MarathonBQ audio book for Audible. I haven’t got the green light from audible yet. They are still processing the finished product – which is a good sign because if they have issues with audio production they get right back to you.
I was interested in chatting with Matt about what it was like to be on his side of the table recording my words and about the conversational story telling medium that podcasting has become. Podcast have become, or maybe they always were, the glue in community building.
There’s really not much of a leap between you and I talking right now and the shaman telling stories as the firelight dances on the puebla walls in prehistory. It’s a human thing.
In Section One we’re going to discuss how to come back from having the flu in the middle of your training cycle. In Section two we’ll talk about the good and bad of setting big hairy goals.
I raced the Rock n Roll Phoenix marathon last Sunday. As a story telling experiment I journaled my thoughts the morning before the race, the day after and then two days after. I’m going to drop them in here to see if it gives you some insight into the runner’s mind.

It’s 6:00 AM local time. I’m in a nice Renaissance hotel on East Adams Street about 6 blocks from the start line. The race starts at 7:50 for some odd reason. I’ll leave here around 6:30 – 6:45 and jog over for my warm up. It looks to be about ½ a mile.
When this podcast drops we will know the results of this race. Right now we do not. I stand once more staring into the abyss that is long distance running.
I’ve been suffering from taper madness for the better part of two weeks. I have been terrified of this race all week. My friends look to me and shake their heads. How can YOU be terrified of a race? Haven’t you done this 50 times? Didn’t you write a book about this?
That doesn’t keep my mind from running around in circles like a cage of rabid weasels.
I sit here in the stench of menthol that rises from my old legs and I am fine. The test is here and the waiting is over. Now all that is left is a few hours of honest suffering.
Status? I got in a few great weeks of speed training in the fall with some decent mileage. I broke out of that schedule in December to run some races. I switched to a couple weeks of long tempo and some decent core work to tune up for this race.
I have no injuries and nothing is bothering me. On a scale of 1 -10 I feel like I’m about a 7.5 in terms of fitness. I feel a bit heavy but I’ve stayed off the scale.
The gym at work flooded just days after it opened from the remodeling. Instead of step-ups runs I closed out my training with some shorter fartlek runs. In some of these I saw signs of life. I tapered well, if not a bit too deeply but I wanted to make sure my legs were fresh for this effort.
I sit here in this hotel with my wife gently snoring behind me and it is almost time to go. I’ve got my old wine-soaked Hokas, short shorts, my Squannacook singlet and a Boston Marathon hat. I’ll carry a bottle of UCan in one hand and some gels and endurolytes in the other.
It’s 46 degrees and clear. The road stretches out before me. It’s time to step into the arena.

Monday morning – A bed and Breakfast outside Sedona, AZ. My legs ache. My quads especially. I’m up early because of the time change and also because of the unsettling ache in my legs. I don’t know if that’s an honest ache from the effort in the race or my legs got pummeled from the awful form I betrayed in those last few miles.
I had nothing yesterday. Nothing. If I was my coach I’d wonder about mental commitment and whether I was just failing to embrace effort. But that wasn’t it. I wasn’t even close to the point where I would have to call on some deeper strength to tip the scales. I wasn’t even close.
I warmed up well. I fueled. I was slotted comfortably in Corral #1. It was a small race for a city marathon. Like most of these Rock n Roll races the masses run the 1/2. We were out and running free right off the line. The course was wide city streets and no hassles with crowding at all.
I fell into my race strategy and discipline right away. I was running within earshot of Eric the 3:30 pacer. He was pushing a 7:55ish pace that would give us 90 seconds of buffer for the high miles. I haven’t downloaded the data yet but it felt like a low to mid-zone 3 effort.
The weather was mid 40’s with a slight breeze as the sun came up. I wasn’t working too hard but I did notice the sweat dripping from my hat by mile 4. You have to pay attention to that in a desert race because you can get dehydrated before you know it.
I was sucking on my bottle of UCan and my energy was nice and level. At the 10k I took a couple seconds to fish out an endurolyte salt pill to stay ahead of the electrolyte loss – Another thing you have to watch in the desert.
Mile 10 was a long barely perceptible uphill pull and I noticed my effort level going up a bit. I kept noticing my legs weren’t feeling so great. Especially my quads and the little uphill had them protesting. I tried relaxing out my stride but I couldn’t figure out how to clear the fatigue.
That’s what it was. Fatigue. Not cramps, fatigue. Like that feeling you get when you’ve done 20 weighted walking lunges and you have to do 5 more. That burning fatigue.
Around 11.5 miles I knew my goal was not going to be met on this day. I thanked the pacer and wished everyone good luck and tried to find a comfortable running pace.
The rest of the race played out like so many bad marathons I have run. Slower and slower paces. More and longer walk breaks. Your classic 15 min positive split. And those last few miles hurt. My legs were cooked. I’m feeling it today.
When you look around for things to blame, for excuses you talk about injuries or fueling or weather. For a mid-packer all those things are 5-percenters. All those things might be worth 5-10 minutes in your goal time.
The only thing that really makes a difference in your racing is training. I don’t think the volume and intensity of my training was lacking but I think the consistency and the timing was bad. I was all over the place with my training in December and raced too much.
I feel guilty when I fail at these races. It’s been such a long time since my last good race in 2011. That was over 15 marathons ago. I remember that day and the fact that it really wasn’t that hard of an effort. It was coming off a decent winter of training but nothing special. I had the world in my hands that day at Boston.
It’s so far away now I wonder if that was really me. I wonder if that me even exists anymore. I wonder what the point is. I feel like a pretender. Maybe it’s time to take up golf. Maybe this sport has taught me all it can.
On my desk at home is a charity entry for the greatest marathon in the world. When I get home I’ll fill it out and send it in without the qualification time. I’ll join my friends for my 18th spring run up to the great race.
On April 18th I’ll be standing on Main Street in Hopkinton. I’ll bring with me the best training cycle I am capable of. I’ll lose the weight. I’ll work the legs. I’ll do exactly what my coach tells me.
It’s on to Boston.

On with the show!
Section one - Running Tips
Coming back from the flu - http://runrunlive.com/coming-back-from-the-flu
Voices of reason – the conversation
Matt – Passers-by
http://passersby.libsyn.com/
https://itunes.apple.com/us/podcast/passers-by-passers-by-podcast/id1037890127?mt=2
Matthew McDonough is a Podcaster and father hailing from Michigan. Matthew hosts the Passers-by Podcast, the podcast where a random guest comes on and tells their story.
Section two
The peril of the big goal - http://runrunlive.com/the-power-and-peril-of-setting-big-goals
Outro -
Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Well, my friends, apparently you have failed on you r time goal but you have successfully made it to the end of episode 4-330 of the RunRunLive podcast. I’m going to drop one more journal entry on you and we’ll head for the exits.
I’m still looking for contributions for my Team Hoyt campaign for Boston 2016 if you can spare a dime.
Registration for the Groton Road Race is open. April 24th 2016. Come up and say ‘hi’ – it’s our 25th anniversary.
Wednesday Morning. Navajo Casino.
Sitting in the coffee café listening to Dire Straits and waiting for the sun and my wife to get up. On a call this morning I was asked about the race. “When did you know?” “How did it go down?” “How are you feeling now?” “What are your plans now?”
I’m quite at peace with my race and in general. That was somewhere around my 51st marathon. I would guess 75-80% of them have gone like this. Where I went in wondering what my fitness was and found out that it wasn’t what I thought.
It’s a bit of a bell curve when you get enough races under your belt. And I mean races. Not the meandering parades that is becoming more and more the norm. For me a race means that I’m going to run my best time on that day with the fitness I have.
If I’m racing I’m racing for time and the measuring stick I use is the Boston qualification standard. It doesn’t mean completing the 26.2 miles for the sake of a party and a pat on the back. But that’s a whole other conversation.
My point is; when you’re racing a small percent of the time you are going to show up and have a great day. On those days it comes easily and you run above and beyond your training.
Another small percent of the time you get the truly awful performance where you pull a muscle or have a cramp and the whole thing collapses into an ugly death march to the finish. On these days you run below the capabilities of your training.
For the majority of my races it has just been work. Where the work starts early and the weight of the effort wears you down. It is not your day. You slow down and take the disappointment because it is what you have on that day.
You end up asking those questions and trying to figure out what went wrong. Like your performances the majority of the fault lies not in the long tail items of weather, sleep, nutrition or any of the other thousands of influencers on performance. The majority of your race performance is due to your training. Your training has the largest influence on how you perform on that day.
Thus, my training was bad. Not bad in the sense that I didn’t get enough volume or intensity. Bad in the sense that my timing was poor, I raced too much and I wasn’t consistent or focused. I didn’t peak well and I wasted all those miles.
How do I feel? What do I do next?
I was emotionally wrapped up in this race because I’ve been chasing this time for 5 years now and it’s starting to weigh on me. I also like to make races emotionally important to me because I find that urgency helps me focus my energy. It helps to ‘care deeply’ about the results. It helps to take that attitude into a race. It makes me less likely to give up.
I do understand that it’s just a race. I do understand that it is not a judgment on me as a person and I don’t take it personally. One race doesn’t weigh on my self-worth. Emotionally, in my animal brain I get the disappointment, frustration and anger, but detached in my big brain I see it not as failure but as another data point from which to learn and improve.
That being said I want to make promises that I can keep. It is always a challenging game in life to dangle that carrot far enough in front that you have to stretch and grow to reach it but not too far in front that you create a wash and rinse cycle of false expectations and failure.
We’re on to Boston.
And we’ll see you out there.

Tuesday Morning I got up early to watch the sun rise over the South Rim of the Grand Canyon. It was spectacular. Really something. I decided I at least needed to run a little bit of the trail down into the canyon. The Bright Angel trail head was right behind our cabin.
It was 18 degrees out, which I wasn’t expecting. I put on 5 shirts under the finisher’s jacket from the race. I had tossed my cloth gloves during the race so I had to wear my dress gloves.
The long switch backs clinging to the cliff face were covered in a packed snow. It wasn’t too bad. I was bit worried it would be sheer ice and all I had were the wine soaked Hokas – not really trail shoes. The descent was easy and I just kept my stride short and steady.
I passed through rock tunnels and past petroglyphs high on the canyon walls. I decide to turn around after less than two miles because I didn’t want to get in trouble with the wrong shoes, no water, no food and my quads still sore from the marathon. Even so it was probably 1,000 feet of drop.
Turning around and heading back up I was forced into a run-hike cadence almost immediately. The canyon rim is at about the same altitude as Denver and the air is pretty thin. I had to step aside to let a couple of mule trains pass.
As I was pushing up out of the trail the day hikers were starting their descents and stepped aside with wide eyed wonder to see me churning up the path towards them. They apparently thought I had run up from the bottom.
You look at something like the canyon that was worn down over millions of years of patient effort by the Colorado River and plate tectonics. Man can dig holes and move dirt with tractors but rain and melting snow can move continents with patient ablation.
I thought about my life and my running and how happy I was to be that 53 year old guy running up out of the canyon on an icy trail to the astonishment of travelers. Maybe it’s that same patient, consistent work that will allow us all to leave behind immense and beautiful works of art, each in our own way.
My advice to you today is to just keep doing what you’re doing. Don’t worry about the results. Don’t worry if no one except the mule deer and jack rabbit know and notice and – l’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Http://www.marathonbq.com
http://runrunlive.com/my-books

Direct download: epi4330.mp3
Category:Running -- posted at: 8:11pm EST

The RunRunLive 4.0 Podcast Episode 4-329 – Rachel Shuck - Beating the New Year’s Diet
(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4329.mp3]
Link epi4329.mp3
Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussell
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Hello and welcome to the New Year. 2016. And also welcome to the RunRunLive Podcast episode 4-329.
For you new people who just fired up their holiday-gift-technology and are stumbling around looking for content to listen to, welcome as well. We’ve been cranking out podcasts together here since the summer of 2007, I think.
On this… I guess you could call it a ‘show’…we chat about amateur endurance sports from the viewpoint of a participant. I’m not a coach. I’m not an elite. I am a student of long distance running and training and I do have a bit of a passion for it.
I also try to be a good story teller, because I think that’s a basic human skill that we all need to cultivate and practice. We also try to summarize some useful life lesson notes that we come across – to give us something to think about while we’re out running and receptive to new ideas.
I don’t really get wrapped up in the New Year stuff. You won’t get a ‘best of’ or ‘top 10 things’ type of update from me. That kind of retrospective has really become journalistically cliché. Don’t you think? It’s a bit lazy and disingenuous.
It’s like everyone who creates content is thinking to themselves “I just want to go to this party with my friends, thank goodness I don’t have to create any real content this week. I’ll just whip up a post summarizing last year.”
Anyhow, I can’t tell your how many miles I ran or rode or swam last year. I don’t really keep a log anymore. I’m just at that point in my endurance sports career where the past isn’t that relevant and I’d rather just focus on this week and next week and today. That being said, you should probably keep a log!
This week we are going to chat with Rachel who I have worked with on nutrition over the last couple years. I started getting those stupid New Year’s diet ads and thought we’d try to talk some sense instead. In part one I’m going to finish my ‘preparing for a hard training cycle’ series with a piece on Base Building. In section two I’m going to talk about adventure and the portfolio life.
It’s been a busy couple of weeks since we last talked. The Sunday after Christmas myself and some others ran the internationally famous Groton Marathon. Made headlines around the world. Got a nice personal note from the Queen and a congratulatory phone call from Vladmir Putin.
I and 3 other guys finished the whole 26.2. It was a bit of a rainy morning, but not uncomfortable for running. We had great support from my club. Probably a dozen people came out to run the first half with us and we had 8 water stops set up. We ran a casual pace and I felt fine, a little tired in the high miles, but that’s normal. We ended up finishing just around 4 hours, even with all the breaks.
Then we had a wonderful ice storm that put 3 inches of snow and ice on my driveway. I guess winter finally showed up. In a ‘perfect storm’ situation, the gym at worked was closed for renovation and I dropped my club membership so I had the unusual situation for me of having to skip a workout due to weather! Sheesh!
New Year’s morning we went up to Salisbury to run the Hangover Classic. I treated it as a pace run and was able to run fairly comfortable at MP -30 for the 10k nice even splits. And, of course, then we jumped in the Atlantic for our New Year’s plunge. It wasn’t bad this year because the water temperature was about the same as the air temperature, about 37, somehow less shocking.

I do have one good story from that race. When I was getting ready to take my plunge, after finishing the 10k there was a guy on his hands and knees crawling out of the surf. He was an old guy, just in baggy shorts, no shirt, slowly crawling out of the ocean after his plunge.
The thing about Salisbury Beach is that there’s a tidal shelf that drops off to 4-6 feet deep, but then it’s shallow into the beach. At low tide the shelf is close to the surf line and you can just dive into the ocean. At high tide you have to wade out through the shallows to get to a point deep enough to dive in.
Veterans of this race typically prefer the low tide years because you can dive in and pop back out without having to wade through 20-30 feet of freezing ocean water. This year was a high-tide year so this old guy was crawling out of the shallows back to the beach.
Standing there, our immediate reaction was “this guy’s in trouble” and we tensed up in anticipation of some beach heroics. But, his friend was there and assured us that all was fine and that this guy was 80 year’s old and did the race every year. Sure enough when he got shallow enough he stood up and smiled.
I gave him a round of applause.
And that’s why I’ll never place in my age group in a race in New England.
On with the show!
Section one - Running Tips
Part Four– Base Building – http://runrunlive.com/base-building-in-anticipation-of-a-hard-training-cycle
Voices of reason – the conversation
Rachel Shuck
Next Level Nutrition - http://flygirlsforever.com/
Rachel Shuck is a board certified nutrition coach and author of the health book The “Shucking” Truth as well as supplemental cookbooks and meal plans. She is certified with the International Sports Science Association and the U.S. Track and Field and Cross Country Association, as well as holding a master’s degree in Spanish Education. Her personal journey began running 5k’s and has progressed into marathons. Along her decade long path of coaching runners she found a true passion for teaching people proper nutrition to fuel for optimal performance. Rachel’s articles have been featured in Mind Body Green and she has been featured on local news shows covering health and fitness and has filmed several videos for the Livestrong website.
It’s no secret – a healthy body is a happy body. Taking care of yourself is one of the most important things you can do. Not only will you feel great, you will look great and inspire others to take care of themselves in the process. As a mother of two teenagers, I know how important eating right and exercising are for not just you, but the whole family. We have the power to influence the health and well-being of our loved ones and create a healthy lifestyle for future generations.
I have experience teaching nutrition classes, group exercise classes and coaching runners. I coach people on how to achieve a healthy lifestyle, which includes learning to eat right for life and developing the proper mindset to want to do that. Long term success is the ultimate goal. Hiring a coach or trainer can strengthen your health, take your athletic performance to the next level, guide you in making the correct food choices, and improve your confidence and outlook on life. As a board certified nutritional coach, I’m knowledgeable in how food affects your performance. So if you want to live a stronger and more confident life, I’ve got the training and the expertise to help you every step of the way.
Contact Me @ 417-766-1404
E-mail Me @ rachelshuck@nextlevelnutrition.fitness
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Next Level Nutrition - http://flygirlsforever.com/
Section two – Adventure & the portfolio life - http://runrunlive.com/the-adventure-of-a-portfolio-lifeOutro -
Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
That’s it baby! You have noshed your way through the vegetable strewn garden of episode 4-329 of the RunRunLive Podcast. How ya feel? I’m tired. Too many 7:00 AM calls this week.
I did make a nice bean salad last night after my workout. What’s a bean salad? Well…let me tell you about it…
You can get your beans one of two ways. First you can buy them dry and uncooked. I like black beans and pinto beans. Super cheap to buy. Rinse the dry beans then fill a container of some sort up with water and soak them over night. You want an over-sized container because they are going to absorb the water and swell up. (I put them in a glass decanter once and that didn’t end well for the beans or the decanter.)
When you’re ready, rinse them off and toss them in a slow cooker with fresh water. I use my rice cooker. Drain the water and you now have cooked beans. Put them in the fridge.
Now you can skip all of this by buying canned beans which are already cooked. But, it’s important to note that this is one of those weekend or offline activities. The whole process takes a couple days but your direct involvement involves dumping beans in a bowl a couple times and poking a button with one of your fingers over the course of that time – probably less than 5 minutes including the cleaning up.
The beans are a good raw material for all sorts of quick dishes now, one of which is bean salad. Since you rinsed and soaked the beans, they won’t make you gassy.
Combine your beans with diced peppers, onions, cucumbers, even some corn, cilantro and dump in some lime juice. Salt and pepper to taste. Stir it up and stick it in the fridge. Now you have a filling, high-protein, tasty, grab and go meal. You get the idea.
This week I also kicked off my fundraising campaign for Team Hoyt for this year’s Boston Marathon. I’ve included the links and a video in the show notes for you. Would be very thankful for your support. Anything helps.
Really I don’t bug you folks with advertising and other useless crap. Team Hoyt is representative of all that’s good about our sport and community and I don’t have to raise money for them. I chose to fund raise for them. So do the right thing and pitch in.
I’m in the first week of my taper for the Phoenix Marathon on the 17th. I usually like to go in to races over-prepared. I like to train so well that the results are never in doubt. I’m not so sure about this one. I’ve got good base and I’ve got some of my speed back. On paper I should be able to hit my goal pace but I feel like I’m on the edge.
I figure it’s now or never. I’m focusing on going in with fresh legs and good general health. I’ve switched my focus to more core strength for a couple weeks and less volume and intensity. It will be an adventure.
Registration is open for the Groton Road Race, the 3rd Sunday in April as always and this is our 25th year. Come up and join us. I’m passing the race director baton after this year – so another chapter closes. There’s local hotels so why not fly up to New England and spend the weekend? Spend some time with us? http://www.grotonroadrace.com/
Next episode I’m trying to get Matt, the gentleman who read my MarathonBQ book into audio for me on. I’m interested in his perspective, as a bit of an outsider, in producing the work. And, yes, at the end of the week, about the same time this podcast drops, I’m pushing the MarathoBQ audio book up to Audible. We’ll see if they accept it or not!
I’m quite excited about it primarily because it means I successfully completed a project from start to finish that involved collaborating with someone and not just doing all the work myself!

I finally went to see the new Star Wars movie this week. I liked it. It was definitely a continuation of the original 1977 movie. Same characters. Same look and feel. Very good.
I saw the original in 1977/78 in the theatre. That was so long ago I don’t think I went with my wife I think I went with my Mom!
I was excited to see the new one but all through the holidays I just couldn’t coordinate with my family or it was sold out and I was getting that sinking feeling that I would end up watching this on my living room couch six months from now on the small screen with the dog barking in one ear and someone else screaming in the other.
This week I wasn’t traveling. My kids planned to go and see the 4:00 PM showing, I couldn’t make that. I had a call at 4:00.
I just thought to myself, “screw it. I’m going by myself” and I went online and reserved a great seat for the 6:30 showing.
I show up at the theatre and find my wife and kids sitting in the back row. They decide to have dinner instead of going to the 4:00 show. Story of my life. Filled with irony. I can’t schedule anything to save my life but I show up and they’re already in the theatre.
Of course I still had to sit by myself in that really good seat down front, in the middle, but that’s the way it goes.
Enjoy your 2016, wherever you are, even if it’s a long time ago, in a galaxy far far away – l’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/
Http://www.marathonbq.com
http://runrunlive.com/my-books

Direct download: epi4329.mp3
Category:Running -- posted at: 8:49pm EST



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