The RunRunLive 4.0 Podcast Episode 4-372 – Bob Dunfey Race Director Maine Marathon

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4372.mp3]
Link epi4372.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 this autumn edition of the RunRunlive podcast.  Did you know that when I originally launched the podcast I sent the information to Nigel in the UK who, at the time, managed the running podcast list.  He mistakenly called it the RunRunLiver podcast.  Which is an entirely different thing.  Ironically I did run the Boston Marathon for the Liver Foundation one year.

But, no this is the RunRunLive podcast where we talk about transformational power of endurance sports.  

Today I’ve got an interview for you with the Bob, the race director for the Maine Marathon in Portland Maine.  I decided to run it on Oct 1st.  I thought I needed a Maine marathon but I remembered that I ran that Bay of Fundy marathon back in 2013 when I was doing that marathon a month project after the bombings at Boston.  I think that one counts as a Maine marathon.  It started and ended in Maine. 

Anyhow, I got Bob on to talk about the race and the history of it.  Maine has an unexpectedly vibrant running community.

In section one we’ll talk about how to deal with a bad workout.  In section two I’m going to talk about the Grateful Dead!

I’ve been training.  I had a rough build week last week.  I had a 1:30 step up run and really struggled to get my Heart rate up into zone 4 at the end.  My legs wouldn’t do it.  It’s been humid here and I don’t do well in the heat and humidity. 

Last Sunday I was down on the Cape with my kids and ran a 17 miler out on the rail trail.  I got out early, I positioned a bottle of water out on the course at around 4.5 miles out.  I was doing an out and back so I would be able to refill my bottle at 4.5 and around 13.  But it was so humid I ran myself into serious dehydration in that middle 8 miles. 

By the time I got back to my bottle I had the chills and was feeling classic dehydration symptoms.  I got some water in me but the last 4.5 miles were rough.  My legs were sore for a couple days.  Good thing I have a down week this week.  Combination of running on spent legs and running myself out of water. 

Made my way to the hammock and did some napping and reading after that. 

It’s cooling off now.  We’re sliding into autumn and then fall.  Buddy, the old wonder dog, was miserable in the heat and humidity, but now that it’s cooling and drying off he has come back to life.  I ‘ve been referring to it as ‘the quickening’. 

I’ll tell you a funny story from last week.  Friday morning I was open with my first call at noon.  I got up early did some work and decided to knock off my workout mid-morning so I could drive down to the Cape in the afternoon.  I had a hill workout that would take me around an hour and I planned to get back around 11:00 so I could clean up and be on the call at noon.

I got out and hit my hill workout.  It wasn’t too hot, but hot enough to work up the sweat engine.  I got back to the house, stripped off my wet clothes and was about to jump into the shower.  My phone starts ringing in my office. 

I run to check the number and it’s the company I’m supposed to have a call with at noon.  So I pick it up.  My contact says, “We’re all on the phone waiting for you.”

I say, “I thought the call was at noon?”

He says, “We rescheduled it.”

I say, “Ummm…OK, I’ll dial in.”

So there I am 5 minutes late for an important call, buck naked, sweating like a fountain.  So, I picked up the phone and dialed into the call.  Good thing it wasn’t a video call. 

Go ahead.  Hold that picture in your head for the next time you talk to me on the phone!

On with the show.

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

 

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.

  • Member only race reports, essays and other bits just for you!

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Getting past a bad workout - http://runrunlive.com/rising-above-the-bad-workout

Voices of reason – the conversation

Bob Dunfey – RD Maine Marathon

Updates from Maine Marathon 
Sign Up Now | Web version

 

MARATHON, HALF MARATHON, RELAY | SUNDAY, OCTOBER 1, 2017 AT 7:45 AM | PORTLAND, MAINE

 

 

 

7 Weeks to Race Day!

We don't want to scare you, we know it's still summer, but race day is creeping up on us! There's still plenty of time to get your training miles in though, maybe with some of our new race ambassadors?

 

2017 Gorham Savings Bank Maine Marathon Race Ambassadors

We were so impressed by everyone who applied to be a race ambassador this year, it was hard to narrow it down! But narrow it down we did and we're very pleased to introduce our first class of race ambassadors:

Jennifer Boudreau Half-marathon | Gardiner, ME | Facebook Twitter | Instagram | Blog

Julia Clukey Half-marathon | Portland, ME | Twitter

Nathan Ferrell Relay | Falmouth, ME | Facebook | Twitter | Instagram

Shelby Kaplan Marathon | Portland, ME | Facebook | Instagram

Jon Meneally Marathon | Sabattus, ME | Facebook

Chelsea Peterson Marathon |  Portland, ME | Facebook | Twitter | Instagram

You'll see them out training this fall in their Maine Marathon training shirts, leading training runs, and talking about how their preparations for October 1 are going on social media. All six Race Ambassadors are excited to share what they love about this event and how they can share that with you, so make sure to follow them for updates. For more details on this great group, visit the website !

 

A Sneak Peek at the Medal

And all you have to do is cross the finish line....

 

We're on Instagram!

We're expanding across the social sphere... Follow us, heart us, share us, retweet and regram us, let us know what you like!

Facebook

Twitter

Instagram

Tag your posts with #mainemarathon and #mymainemarathon so we can find you too!

 

Training Shirts Now Available!

Have you seen the new Maine Marathon training shirts? If you visited the Maine Track Club/Maine Marathon table at the Beach to Beacon expo, you probably did, but if not, feast your eyes. Lightweight and moisture-wicking, these will keep up with you on your long runs and let everyone know what you're training for. Available now for $15 (includes postage) on RunSignUp . 

 

Run With Us On October 1, 2017!

 

REGISTER NOW! 

 

 

 

Thank you to our sponsors—we couldn’t do it without you!

Section two – In Praise of the Grateful Dead  - http://runrunlive.com/in-praise-of-the-grateful-dead-for-trail-running

Outro

Ok my friends you have run along the rocky sea shore to the end of episode 4-372 of the RunRunLive Podcast.  Nice work. 

Here we are slipping into fall.  You all will be tapering into your big fall races now, right?  Good luck.  Stay healthy. 

We had a full on solar eclipse this week in the US and parts of the UK.  It was nice to see people focusing on the wonders of science for a couple hours. 

I’m going to run the Wapack Trail Race on September 3rd if anyone is interested in coming up for it. The full race is a super technical 18 mile mountain race.  You could run it as a 2-person relay if you want. It’s a hard course but very pretty, very New England and very special.  I’ll have to download 2 Grateful Dead concerts for it because if I’m lucky I’ll break 4 hours.

Then The next thing for me is the Maine Marathon.  I don’t feel like I’m in the best marathon shape but we’ll see what happens over the next 4-5 weeks.  You never know. 

I’ve been working on eating clean and losing some weight this week.  Somehow, I crept back up over 180 since June.  I’d like to work my way down closer to 170 for race weight.  I have a predisposition towards chubbiness and my body is very efficient so even with my running volume it doesn’t’ take much for some extra weight to creep on around the middle.

Similarly, I can take it off quickly by adjusting my calories a bit and eating clean. If I didn’t work out so much it would be a horror show.  I’d have to learn how to live on 1500 calories a day. 

I stumbled across a conversation this morning.  Someone was asking how to find balance.  A respondent suggested that they use a model called the ‘seven elements of wellness’.  I traced this model back to the University of California Riverside

It’s basically a set of advice for students on how to not get overwhelmed.  Similar to other models that segment your life into the different aspects or gardens.  The trick is how to give each garden enough water to thrive while not over attending any one aspect. 

That’s the trick to a balanced approach to life, tactically, daily, is to devote a certain amount of your energy to each of these segments.  The balance will flow and flux over time but you need to pull up to a high enough level and consciously allocate time to each important segment each day. 

Otherwise you get sucked into one aspect, like work or religion and you lose your humanity in the process.

And that’s no good.

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: epi4372.mp3
Category:Running -- posted at: 3:35pm EDT

The RunRunLive 4.0 Podcast Episode 4-371 – Arnar and the future of endurance sportswear

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4371.mp3]
Link epi4371.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 are you?  How’s your summer going?  Welcome to our little endurance sports podcast that we’ve been doing for more than a decade, welcome in fact to episode 4-371. 

We have a good show for you today.  I’m quite satisfied with this one.  Good content.  Good writing.  Good audio.  As they say “Even a blind squirrel finds an acorn every now and then.”

Today we have an interview with Arnar from Tymewear.  I’ve been advising Arnar on his start up. Hopefully I’m doing more good than harm. I went in to see him this week.  He’s working out of seaport area of Boston.  There’s a lot going on down there.  That’s the place GE is building its new HQ.

Since I was in there I recorded the interview in this show.  Interesting stuff.

In section one I have a useful instructional piece on smoothies! Yes smoothies!

In Section two I have finally wrote down a story that has been bouncing around in my head for a good 5+ years.  Working with Arnar finally shook it loose.  As you know I’m a big science fiction fan.  I was able to combine Science Fiction and running into a story!  How about that?  And no zombies required.

Nothing unusual to report on the training front.  Last week was a down week and I’m ramping it back up this week.  Still have to go out tonight and do a hill workout when it cools down a little.  I had to sleep in a bit this morning.  I’ve had some sort of allergy or cold this week.  I noticed my HR was high on Tuesday when I did my morning 10 mile trail run.

I gave blood on Wednesday and I’ve figured out how to pass all the hurdles.  I mentally raise my heart rate up into the 50’s by thinking about fighting and sprinting and finishing a race etc. – and that gets me by the low heart rate constraint.  Then I took a tip from one of my running buddies and pounded water all day going in so I would be dehydrated and sure enough the blood came squirting out!  No problems. 

I managed to get down to my house on the Cape and spend a couple days cleaning.  I did ride my bike over to the ocean and go for a snorkel.  Got some sun. 

My tomatoes are coming in but the real bounty is in the wild black raspberries outside my garden.  There are so many they are falling ripe to the ground.  I go out every couple days and pick a quart or so but I have to tamp down my compulsion to pick all the ripe berries because I would be out all day.

I told Teresa that we are disturbing the natural ecosystem by pillaging all the wild black berries.  Those berries want to be eaten by wild animals who then spread the berry seed with a bit of fertilizer throughout the neighborhood.  I told her if we eat the berries that only way we can save nature is to poop in the woods. 

She and I were all set to climb Mt. Washington last weekend but when I checked the weather it said it was 34 degrees Fahrenheit, 100% rain and hail with 40 mph winds on the mountain.  I’ve had my fair share of adventures but I told her that didn’t sound like something we should willfully walk into. 

On with the show.

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

 

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 – The Summer Smoothie Spectacular - http://runrunlive.com/the-summer-smoothie-spectacular

 

Voices of reason – the conversation

Arnar Larusson

TymeWear - www.tymewear.com/podcast

There are a lot of products in the sports tech and wearables space, what led you to start working on the TymeWear solution?  What’s the origin story?

  • I was developing prosthetics, orthotics, and exoskeletons before co-founding Tyme Wear. Those experiences taught me how valuable accurate insights about our body can be, and that the worlds of soft materials and smart electronics could be merged in a very interesting way. That through some innovation, we could create products that have technology that is transparent to the user, but that delivers real value towards improving our health, wellbeing and performance.

 

How is this different than my FitBit or Garmin Watch?

  • Our product is a t-shirt. We wanted our technology to blend into the things an athlete would be wearing anyway. We collect physiological data that is as accurate as medical grade equipment. The more accurate the data, the more actionable and useful it becomes.

 

Why do I need this?  As an endurance athlete, why do I care?

  • For any athlete that wants to improve, it helps a lot to know your current endurance limit, and what your potential is. We measure ventilatory threshold (VT) and VO2max. The VT is your current endurance limit, improving your endurance improves your VT. Your VO2max tells you how deep is your well, your potential. Knowing these two things informs exactly how hard to push, and helps you define and reach your goals.

Talk through the difference between HR/ Respiration, effort, training zones., MaxVo2

  • Respiration is directly correlated to your effort level. It is also a measure of your physical limits, your VT and your VO2max. HR by comparison is a great relative measure of effort, but because it has so many compounding factors like stress, sleep quality, to name a couple, it can be very unreliable.

Who is your target market?  

  • We are for dedicated athletes that want to train to the limit of their ability, value accurate information on their workouts, but struggle with knowing where their limit is and how to train to it.

Where do you want to be in 5 years?

  • Working hard :)

If you had to say what your mission is what would it be?

  • To make our bodies accurate data available and actionable to anyone, anywhere.

What have you learned so far in bringing this product to market?

  • Working at the intersection of industries is rewarding but challenging. We work with apparel designers, electronics manufacturers, athletes, coaches and medical professionals. Each one has their own language and frame of reference. Our job is to be in the middle and make sense of it all.

What kind of help do you need from our audience?

  • We are looking for beta testers that are dedicated endurance athletes. Meaning anyone that goes out at least 3 times a week. We want people that are curious about knowing their current endurance limit. People that are skeptical about the current way of tracking performance. People that can help us learn and improve our product.

 

Section two – Robo-Running  - http://runrunlive.com/robo-runner-3000

Outro

OK my friends, you have run in your high-technology smart garment to the end of episode 4-371 of the RunRunLive Podcast. 

I’ve got a few things lined up for you.  First is this guy I interviewed that is running a marathon in every national park in the US.  You may have seen him in that running magazine this month – they are always copying me. 

I’m also trying to get the RD for the Portland Maine marathon on for a debrief.  I’m going to run the race on Oct 1st.  I’m in good enough shape, I need to tune up and lose a little weight, but I’ll race.

Before that I’m going to run the full Wapack Trail Race again this year.  Which is an 18 mile technical mountain race that my club puts on.  I think we’re doing a relay this year if you want to come up and do one way, which would be 9 miles. 

And, of course we are looking ahead to December 31st again this year for the Groton Marathon. 

I’m going to swear a bit in the next few paragraphs if you want to plug the kids’ ears. 

I was talking with a friend of mine last week.  He was supposed to go on vacation but his wife got sick and I could tell he was mad about it.  He didn’t ask me for advice, but I gave it to him anyhow.  Very simple advice.  Don’t be an asshole. 

We get all cranked up inside our own heads and start acting like we’re right and someone else is wrong.  It’s all ego.  We construct these stories of how we are long suffering and put upon.  I know I do it.  And then we lash out.

Do you know what the other person sees?  They don’t see any of that stuff in your head.  They just see you lashing out.  You just look like an asshole. 

My wife called me last night.  She wanted to know what I cooked for dinner.  I’m thinking to myself “What the hell? What am I your cook? I’ve got a cold.  I’ve got work to do. What have you done for me lately?”  Then I realized that she didn’t know any of that and it didn’t matter to her.  So I chose to not be an asshole.  I got some food from the market and cooked dinner.

I was standing at the fish counter in the market down on Cape Cod.  There was a young couple there fighting over whether or not to buy mussels.  She wanted mussels.  He kept saying “Buy the mussels if you want” but he was really saying, “Mussels?  What are you stupid or crazy?  Why do I put up you’re your insufferable crap.  Mussels my eye.”: 

When he finally wandered off and left her standing there, contemplating the mussels, I leaned in, smiled and said “Tell him to stop being an asshole.”: 

That’s it.  Secret to life. Don’t be an asshole.

Inside your own head.  Let it go. 

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: epi4371.mp3
Category:Running -- posted at: 8:15pm EDT



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