The RunRunLive 4.0 Podcast Episode 4-400 – David Crosses the Jordan

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4400.mp3]
Link epi4400.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 the RunRunLive Podcast episode 4-400. 

Yeah, that’s right, 400th numbered episode.  That’s something.  I still get the occasional letter form someone who has found inspiration or comfort in what you and I, my friends, do here on the RunRunLive Podcast.  And by George, if we’re still helping people or adding value, we’ll keep going!

A couple notes about last week’s show.  I said Buddy was 14, which was technically correct, but he turned 15 this week.  The old dog.  He doesn’t like getting up in the morning now, especially when he has to troop outside in the freezing cold. 

The other thing I forgot to add was that I got so flustered by the karmic peeing - pooping incident at the pet store that I forgot to use the coupon that I went home to get originally that started the whole thing. Ce’st la vie.

I’m making some progress with my nutrition.  I’m going on over 30 days of pretty clean eating and starting to see some results.  My strategy was to start early and not wait until after the holiday.  This way even if I could only battle to a tie, I won’t be starting my spring training cycle in a hole.  If I look at data from previous years, I typically lose it big time in December and it costs me 5-10 pounds.

If I have any chance of re-qualifying this year with the new standards, I’m going to have to be 10 pounds lighter going into the race.

My legs and pacing continue to give me trouble.  Coach says it’s a hangover from the 100 miler.  I just can’t seem to find my easy zone 2 pace on the roads.  I’m working it.  Trying to be patient. 

On today’s show we have our friend David Foss who took an adventure to the Dead Sea to run a trail marathon.  In section one I’ll probably give you a brief recap of my Mill Cities race. In section 2 I’ll talk about a book I’ve been reading. 

I read a lot of books.  Reading is my go-to vehicle for absorbing content.  I have to be careful because I can be influenced by books as well.  I’ll read the latest book on XYZ and find myself all of a sudden trying to put XYZ into full blown practice.  My filter is not the best sometimes. 

This time of year is hard for a lot of people.  I don’t know why.  Maybe it’s the holidays force you to deal with family stuff.  Maybe it’s the cold and dark.  Maybe it’s something seasonal with our species. 

I was reading an emotional outpouring from a woman on the social media site where she was really struggling.  She had abusive relationships, she was injured and she couldn’t shake the feelings of desperation and depression.  The walls closing in.  I suppose that’s one positive thing about social media is that people can use it to reach out to the community for help. 

Sure enough there were a long trail of positive responses.  People trying to help.  It was a positive response to a cry for help.  111 responses as of last viewing. 

I happened to notice a post that our friend who is in a related profession shared.  So I copied it and reposted it. 

“Did you know that if you text "Home" to 741741 when you are feeling depressed, sad, or going through any kind of emotional crisis, a crisis worker will text you back immediately and continue to text with you? Many people, especially younger ones, prefer text to talking on the phone. It's a free service to anyone-- teens, adults, etc.-- who lives in the US. Depression is real, you are not alone.”

741741 I have not tried it, but I trust Greg – it’s in the show notes if you need it.

I also responded that “We are all basket cases. Some of us just hide it better. And to Keep running.”

Because on social media people only share their perfect worlds with their perfect relationships and perfect children and perfect race times!  Life’s not like FaceBook.  Life is rusty and lumpy. 

Don’t get caught comparing yourself to someone else’s best day ever. 

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.

M

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 – Mill Cities Relay- http://runrunlive.com/mill-cities-relay-2018

Voices of reason – the conversation

David Foss

During the business day, David is a professional geologist and Massachusetts Licensed Site Professional, focusing on Brownfields redevelopment and the productive reuse of regulated hazardous waste sites. 

After hours, David is an endurance athlete making time to test his limits and expand his horizons.  In 2012 he joined some friends for a New Years’ 5K and came to the realization that something was missing from his life.  He was a busy environmental professional, husband, and father of two, but what was missing was the time to clear his head, think, and get back to nature.  Endurance sports (road cycling, kayaking, and running) helped round out David’s world view.  Since that first 5K race, he has found distance running to be a path to happiness and mindfulness.  He has run 4 road marathons (one DNF), 2 trail marathons, 4 trail 50K’s, a 50-Mile race, and a 12-hour race. 

 After running 57-miles in 12 hours in the rain and dark, David shared the following blog post:  Suffering is Optional

https://www.wilcoxandbarton.com/news-resources/Suffering-Is-Optional-entry-34

In 2015 David Followed the “Marathon BQ” training plan and grabbed that golden ring, running a 3:19 to qualify for Boston.  Running the Boston Marathon was an amazing, magical experience.  In contrast, this interview is a discussion of the Eilat Desert Marathon in the Negev Desert in southern Israel.  The Desert Marathon was an amazing experience - - and as different from Boston as can be imagined. 

David is a regular contributor to “The Extra Mile Podcast” and shares his thoughts on running and life in the Spreaker podcast:  “Running Virtually” by Just-Plain-Dave.

https://www.spreaker.com/user/8342740

Section two – Fear – You can handle it - http://runrunlive.com/you-can-handle-it

Outro

Well, my friends you have spurred your camel through the eye pf the needle that is the the RunRunLive Podcast episode 4-400.  I’m sure it was a biblical, real old testament, experience.

Next up for me is the Groton Marathon.  It’s a made up race in the town I grew up in.  I’ve got a handful of people coming out to run with me.  Hopefully the weather won’t be so dreadful this year.  There’s construction at the place we start and finish so I’m going to have to figure out how to put in another couple hundred feet somewhere! Or just cut the course short.  I mean who really cares, right?

If you want to swing by Groton Massachusetts, we have all sorts of distances, not just the marathon.  I usually get 15 -20 knuckleheads from my running club to show. 

I think David Foss is going to come up. 

The dates work out well this year in that the marathon will be on the 30th so I get a day to recover for the Hangover Classic on the 1st. 

Then I jump into some serious training for Boston.  January and February are the big months.  I’m going to talk to coach and see if we can’t load it up and get some good miles in.  I’d like to be over-confident going in.  Because, as we all know by now, you never know what the weather is going to be. 

If you want to follow my training I use the Daily FitBook platform.  My Garmin data also updates Garmin Connect, Strava and Myfitness Pal – as far as I know. 

I love adventures.  I’ve been traveling most of my career and I always enjoy the spaciousness and freedom of business travel.  I haven’t been getting out as much as I like to in my last couple roles.  Which gives me less fodder for storytelling. 

Thanks to David for sharing his travel adventure with us.  I felt like I was there.  I could feel the dry heat and smell the dust.  The dust of centuries.  The dust of civilizations. The dust of history.

The first crusade went through where he was.  It was the only recorded time the Europeans used knights in full armor on heavy horse for a frontal charge.  It worked well the first time.  You can imagine how surprising it would have been to have these characters show up in your back yard.   A couple hundred of these guys in heavy armor charging down on you. 

As far as historians know it was only used that once in the beginning of the first crusade. Turns out riding a giant horse around the desert in a full metal jacket wasn’t the most effective or flexible means of desert warfare. 

I understand.  I get uncomfortable in phoenix riding around in a full suit of clothing. 

Last week I was in the glorious Holiday Inn at the Cincinnati airport.  I was out at dinner with the client and say myself next to their marketing person who I will be working with.  Come to find out she’s running her first 50K that weekend!  You can bet she regretted broaching the topic of endurance running with me!

You see, our tribe is everywhere, wandering over in deserts of Negev and over deserts in Hebron KY. 

Groan all you want.  I own the Dad jokes.

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

Rachel -> http://www.nextlevelnutrition.fitness/contact-appointment/

Coach Jeff -> https://dailyfitbook.com/

Direct download: epi4400.mp3
Category:Running -- posted at: 7:30pm EDT

The RunRunLive 4.0 Podcast Episode 4-399 – The Mindful Runner

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4399.mp3]
Link epi4399.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 the RunRunLive Podcast episode 4-399. 

This is Chris your host and today we are going get a bit emotional.  We are going to the dogs.  Our themes are Buddy the Wonder Dog and courage. 

One of our longtime friends Janet inquired how Buddy the old wonder dog is doing so today we are going to tell some Buddy stories. 

In the interview I invited Gary back on to talk about his new book on running.  I thought the timing was good with the holidays to give you another gift option!  What can you buy for runners that they won’t hate?  A book.  Lots of books on running. 

Gary has a dream job of writing about running for a living.  I would have to become independently wealthy to do that.  As it turns out words are cheap, in my experience.

I’m doing fine.  I haven’t made much weight loss progress but I’m eating healthier.  The weight will come off as I start building up miles in my spring campaign.

I’m working with Rachel to lose some weight and get my nutrition right.  It’s hard through the holidays but I’m giving myself a long runway into the spring so even with setbacks I can ease my way into a good race weight for Boston. 

And I’m working with Coach to build some strength.  My core is not as strong as I’d like.  My legs fatigue way faster than I think they should.  My aerobic fitness is good, but my legs can’t get near that aerobic barrier and hold it like they used to. 

I went to the PT to get his opinion and there’s nothing wrong with me per se I’m just getting old.  I’m healthy and not injured. 

With the shorter days I’ve been pushing my runs out into the evening.  I find this is a dead time for me anyhow.  I’m too mentally tired to do anything creative.  I find it nice and head-clearing to get out on the road in the cold and dark with my lights.  It’s peaceful. 

Sometimes the stars are out, or the moon and it’s quite pretty. 

Like I said, we are going to spend some time talking about my old running partner Buddy the Wonder Dog today.  He’s doing OK.  He’s here with me now, sleeping. 

The old saying is that you can’t teach and old dog new tricks. I beg to differ.  You can teach an old dog bad habits rather easily. 

Buddy has never been given human food.  We never fed him from the table or scraps. I never gave him anything I was eating and as a result he never learned how to beg.  You could eat, he wouldn’t bother you. 

As he’s gotten older I started to toss him a peanut now and then.  We let him have the morsels that fell on the floor and what have you.  I figured, hey, how long has he got left?  Let him live a little.  What’s the harm? 

Of course, now it doesn’t’ matter what I’m eating.  A soon as I sit on the couch his nose is 3 inches from my food staring intently.  And any time we’re in the kitchen he’s underfoot on scrap patrol. 

So, yes, you can teach an old dog bad habits. 

The same is probably true for humans.

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.

M

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 – Buddy in old age- http://runrunlive.com/buddy-in-old-age

Voices of reason – the conversation

Gary Dudney

GARY DUDNEY has been publishing articles on running, trail running, and ultrarunning for the past 20 years. His work has appeared in all the major running magazines, such as Runner’s World, Running Times, Trailrunner, and Marathon & Beyond. For Ultrarunning magazine, considered the “voice of the sport” of ultra long distance running, he’s served as a regular columnist since 2008, and he has additionally supplied the magazine with dozens of uniquely quirky race reports.  Ideas for The Tao of Running were shaped by the 60 one hundred mile races he’s participated in and the almost two hundred other long distance races he’s completed. He holds a Master’s Degree from the University of Kansas in English Literature and his fiction credentials include stories in Boy’s Life magazine and in numerous literary magazines and one published novel, Cries-at-Moon of the Kitchi-Kit. His second book on the mental side of running, The Mindful Runner: Finding Your Inner Focus, was just released on November 1 of 2018.

Section two – Courage-

http://runrunlive.com/courage

Outro

Alright, I appreciate you sticking with me through the emotional journey of  Episode 4-3989of the RunRunLive Podcast I’m sure it took great courage on your part.    

I ran the Thanksgiving 5K with my daughter and a bunch of people from my running club.  I had a good time.  It’s always great to see friends and its always great to spend time with my kids. 

I also decided to stop stressing out about pace and time.  This is just about the only 5K I run each year so it bothers me if I don’t’ race well.  When we woke up before the race it was 9 degrees Fahrenheit, which is very cold for this early in the winter.  There was a nice little breeze too.  So itf you’re one of those softies who believe in windchill it would have felt about zero. 

There was no warming up.  I didn’t even bother.  I just went out at what felt like a good hard pace and tried to hold it.  I think I ended up with7:20’s, but who cares, right?

I’ve been trying to follow a good morning routine with stretching, meditation, reading and writing and it helps.  I haven’t made much progress on my new book about startup sales, ironically because the startup I’m in is keeping me uber stressed out and busy. 

Thanks for playing along.  Next episode will be our 400th official episode. I’ll have to think hard about what I want to do next. 

I decided to write that quick update on Buddy because I got an email from long time friend Janet inquiring for his health and wellbeing. 

Let me tell you my Buddy story of the week. 

Monday night I was getting ready to leave work.  It was after 6:30.  I had a need to pick up a bag of dog food, because we were almost at the bottom of the barrel.  This is ok, because the dog food store is on my way home. 

Then I realized I have forgotten to bring the 10% off coupon for said dog food that I received in the mail and was quite excited about.  I believe the coupon algorithm in the great coupon generating AI computer typically only sends coupons when you don’t need something.  So, the universe has made an error in my favor and I aim to take advantage of it.

I decide to go home first.  Which is not on my way.  But I can pick up the dog and take him to the pet store with me as an outing.  It’s one of the few places they allow dogs. 

As I leave work it is sluicing rain.  Again.  Rainiest month in history.  (Like a normal week in Seattle or London.) 

I get home and go to let Buddy out.  He’s been in the house all day.  He looks outside at the weather and digs in his heels.  “Like, it’s only been 8 hours, I can hold it.  I’m not going from warm bed to cold rain!” I push him out onto the wet front steps. 

I do some quick things around the house.  I grab the coupon off the fridge and retrieve him for the trip to the store. 

It’s still pouring rain.  I’m not dressed for it having just come from work. 

He digs in his heels as I try to load him into the truck.  Armful of wet dog into the seat. 

We drive off to the pet store to get the food.  It’s late.  No one is in the parking lot and the store is empty.  I unload the dog and lead him on the leash to the store.  He wants to wander around the parking lot and sniff everything.  It’s pouring rain, still. 

We enter the empty store and I lead him back to the section where his food bags are stacked.  Leaving a trail of wet footprints.  I have to keep pulling him away from all the interesting things to sniff on the way. 

I know to keep an eye on him because the pet store is full of pet smells.  There have been hundreds of other dogs in there getting groomed and trained and just wandering around.  I know if I don’t watch him, he may try to mark something.  It’s not that he has that bad habit, it’s just that his reptilian brain gets overwhelmed by the scent of other dogs.  For a dog nose that place must be the equivalent of technicolor. 

I find the food and sure enough as I’m hoisting a 30-pound bag up onto my shoulder one handed with the leash in the other hand, he starts peeing on the floor.  Dammit! I yank him away and go to check out. 

Now I have a moral decision to make.  A decision that requires courage.  Pretend it didn’t happen or confess to the young lady at the register.  And as I’m practicing doing things that scare me this month, I decide to come clean, so to speak. 

She says they have “Sanitary Stations” just for this and asks if I want her to clean it up or would I like to do it myself – with the clear emphasis on ‘do it yourself’. 

I grab a handful of paper towels from the sanitary station and the bottle of organic squirty stuff.  I mop up my friend the dog’s unfortunate leavings.  I have to make another trip to get more towels.  He was serious about his duties. 

When all is as clean as it’s going to get we wander back to the register to retrieve the big bag of food.  I ask her if most people just ignore it and leave.  She says that mostly happens with poop. 

Que the ominous foreshadowing.

We exit the building.  It is, impossibly, raining even harder and colder.  Me in my dress pants and shirt with a big bag of food balanced on my shoulder like a suburban lumberjack and the leash in the other hand. 

I decide to pause to let him sniff the pots outside the door.  I feel bad that I had to practice urinatus-interuptus on him in the store.  But he has other plans and begins to poop on the sidewalk in front of the store. 

I say ‘no’ and try to pull him away but he manages to leave a trail of breadcrumbs, so to speak across the parking lot. 

Eventually I wrangle him and the bag of food into the truck. 

Now I’m stuck in another moral conundrum, but since I’ve already got momentum, I grab a plastic bag (that I keep in the truck for these types of outings) and stoop amid the puddles to undo the poo. 

And that is my old Buddy story from this week. 

There is no moral to it, but I think I earned some karma. 

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

Rachel -> http://www.nextlevelnutrition.fitness/contact-appointment/

Coach Jeff -> https://dailyfitbook.com/

Direct download: epi4399.mp3
Category:Running -- posted at: 7:02pm EDT

The RunRunLive 4.0 Podcast Episode 4-398 – Kat Comes Back  

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4398.mp3]
Link epi4398.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 the RunRunLive Podcast episode 4-398. 

I was on Facebook Messenger this week and realized there were unread messages in there.  Some several years old.  I’m not sure if this was an artifact of some server upgrade or from when they pulled Messenger out into a separate app, but If you sent me a Facebook message and didn’t’ hear back, I apologize. 

I usually respond to everything.  I like interacting. Hope I didn’t cause anyone to give up. 

Today we talk with Katrin who’s story I found in my Boston Marathon Training group.  Some interesting stories in there.  I wanted to talk to her because she was able to accomplish something I have never been able to.  She was able to race herself into the hospital. 

I don’t know about you, but I tend to give up way before I collapse on the course.  Don’t worry, it has a happy ending. 

In section one I’m going to explore the concept of mastery.  In section two I’m going to talk about happiness and purpose. 

I’ve been working on myself over the last couple weeks.  Not just physically but overall.  I’m working with Rachel on my nutrition, I’m doing some personal improvement work and I’ve got my morning routine going. 

I go through cycles and I was ready for a reboot. 

One of the things that popped up is I have another book in my mind that is begging to get out.  How blessed am I that these things just stand up and shout every now and then?

I’ve just started but the topic is going to be Startup Sales.  It’s going to be for the entrepreneur who has a  started a company, with a great idea and great promise but has to learn how to sell that idea and promise. 

This is my 3rd trip through the startup cycle and I think I could help a lot of people.  Not just the tactical ‘how to’ but the emotional wrapper that comes with navigating the choppy seas of a startup. 

Much like I combined the tactical practice of speedwork with the ability to mentally survive the dark places of an intense training campaign in MarathonBQ. 

I’m still in formulation mode, but if you have any good ideas or want to introduce me to a publisher or want to ride along as an editor or muse, let me know.

As you listen through today think about how you can focus on mastery and not just competence or getting by.  Listen to how Katrin was able to navigate the extreme learning of her two marathons. 

Think about what you love doing, what your purpose is and why you are here. 

And I’m glad you’re here. 

Brilliant!

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.

M

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 – Mastery- http://runrunlive.com/mastery

 

Voices of reason – the conversation

Katrin Maesse

My third marathon, two words: Boston Qualification!!!💙💛 The official finishing time was 3:28:50h, so much better than I thought it would be! Not sure if this will be really enough for Boston but for now I take it - happy and proud! 🎉
As usual, I went out too fast, so I took it easier after the first 17 miles. However, it was amazing from the start to the finish. I met super cool people to chat with, could motivate two guys not to walk but to stay with me for some miles, celebrated with the cheering crowed and loved to see my cheerleaders Christophand Donna along the course 😍26.2 miles of smiling! 
Right before mile 24 and again before mile 26 I had bad cramps and needed to stop to stretch my calves..I finished on cramping legs but I finished! I cried many happy tears, started smiling again and gave high fives to every single Marine I met on the way to my medal! 
Happy and proud of todays achievement! Like Adrianne would say: I can do hard things! ❤️

Section two – Happiness and Purpose-

http://runrunlive.com/the-pursuit-of-happiness-and-its-relationship-to-purpose

Outro

Thank you my friends for joining me for Episode 4-398 of the RunRunLive Podcast – were you able to collapse, recover and keep going? 

I’m still taking it relatively easy now.  I’m working with my nutrition coach Rachel to get healthy over the next few months (and of course lighter) so I can put a good training cycle in for the spring. 

I go through cycles of good nutrition and those typically last with some point adjustments for a couple years and then I need to get help again for a few months.  I’m definitely in the conscious competence Phase where I know what I’m supposed to do but have trouble executing. 

If anyone wants to work with Rachel, I’ll put her links in the show notes, or you can shoot me an email at cyktrussell at gmail dot com.  http://www.nextlevelnutrition.fitness/contact-appointment/

Next up for me is a Thanksgiving Day race that I run every year with my younger daughter.  I’m not expecting much but I’ll go give it a whirl, see my friends, have some fun. 

I’m a big consumer of podcasts.  Partly it’s my personality type where I just hate to waste time, so if I’m in my car or on the run I listen to podcasts.  I have smattering of business and pleasure and have gotten good at cycling on to new ones when I feel like it and ignoring old ones, otherwise the list of un-listened to podcasts will pile up and make you feel guilty.  It’s ok.  It’s ok.  Listen to what you like and dump what you don’t. You’re under no obligation. 

I don’t’ listen to those running podcasts where people just get on and talk while they run.  It’s just not interesting to me.  And I don’t feel like I get a lot out of the ‘how to’ running podcasts either. 

Here are a few episodes or podcasts that have stood out in the last few months.  I’ll try to link them in the notes.

First is a new podcast called Ultra running history by Davey Crockett.  Davey does a great job of producing a show.  It is well recorded with good audio and lots of sound effects and sound bites.  The history of ultra events is super interesting.  http://ultrarunninghistory.com/

Another show I have on my feed, like millions of other folks is Tim Ferris.  I would never say that a person as successful as Tim impresses me as a narcissistic ass most of the time, I would never say that, and I dislike the self-indulgent super long format, so I pick and choose based on the guest.  A recent episode #343 featured Seth Godin.  Seth is a wonderfully centered and mindful person.  That is a great listen.  https://tim.blog/2018/11/01/seth-godin-this-is-marketing/  https://tim.blog/2016/05/04/mike-rowe/

Since I’m a New England boy I have been listening to ‘Gladiator’ – by the Boston Globe which is a 6 part series on the rise and fall of Aaron Hernandez.  It’s super dark, but if you remember the murder trial and suicide of Hernandez you’ll be fascinated.   http://apps.bostonglobe.com/spotlight/gladiator/

Our friend Zen Runner is doing a new project called ‘Zen 2 Zion – Road to Ultra’ where he is training to run an ultra with his daughter.  It’s charming.  And Adam has always been a good podcaster.  http://adamtinkoff.com/

A good, short listen is ‘The Way Heard it’ by Mike Row of Dirty Jobs fame.  He’s a great story teller and these are good little bits of joyful story telling.  (by the way, Tim Ferris’ interview of Mike Rowe was really good too) http://mikerowe.com/podcast/

Lastly, before I move you to the exit, one of the shows I have on my feed is On Being by Krista Tippet.  I believe this is a public radio show as well.  She talks to authors, poets, philosophers and others about super deep woo woo stuff.  I don’t listen to all of them.  I choose a couple here and there that interest me. 

She recently did a show with Sally Kohn and Erik Erickson – called ‘Relationship Across Rupture’ which was really good.  I try to avoid politics, especially in the current political climate, I find it a waste of energy, but I found this almost a antidote for our current political emotions. 

She hold a forum with Sally Kohn who was the Lesbian liberal foil on Fox News for many years and Erik Erickson who is a conservative pundit and radio personality from Georgia. 

Instead of setting it up as your typical cable news cage match they explore all the things we have in common.  And at the end of the day you realize that we have 85% in common and only these few things that separate. 

That’s the great realization.  No matter who you are. When you look across the way at your supposed adversaries, they are not bad people.  They want what’s best of their family and their country, just like you do.  If you had dinned with them you would like each other, as people, not positions. 

The things that separate are small things that have been whipped into big things by people with agendas. We are better than that. 

I found it like a giant relief.  Almost life-affirming. 

So master a bit of listening 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

Rachel -> http://www.nextlevelnutrition.fitness/contact-appointment/

Coach Jeff -> https://dailyfitbook.com/

Direct download: epi4398.mp3
Category:Running -- posted at: 10:10am EDT

The RunRunLive 4.0 Podcast Episode 4-397 – Molly Lives  

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4397.mp3]
Link epi4397.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 the RunRunLive Podcast episode 4-397. 

How are we doing today?  Are you surprised to hear from me?  Well, I figured since I’ve been missing my publishing deadlines I’d make it a point to get this one out on time!

I had some plane time and had a lot to get out of my head around the Baystate marathon I just ran – so let’s celebrate abundance together. 

This one is going to be a bit of a gear change from last episodes’ rah-rah Boston qualification dialogue.  Today I reached out to my friend Molly who we’ve known from the on-line running community for a long time.  We ran the Mojo Loco in St. Louis together years ago.

The Mojo Loco movement was a thing started by Steve Runner of phedipidations fame where we would all get together in some city and run a relay race together.  No point other than just a bunch of runners from the online community getting together to meet in the protein form and hang out.  It was a great idea.  Someone should start that project again. 

I always follow Molly’s adventures online.  It’s a unique age where we all live out in public through social media.  Molly is always entertaining.  Ironically, I probably would have described her as ‘comically neurotic’.

And, I watched as she ran up against something that changed her life.  So, I wanted to talk to her about that and see what, if anything, we could profit from the conversation. 

To wrap up last weeks show, Jonathan ended up positively obliterating the Atlantic City Marathon with a 3:11 finish.  That’s the power of focus.  He went from a 3:54 to a 3:11 in about 24 months.  I just read today on social media that he’s gunning for a sub-3 finish next fall. 

My training partner Brian toughed out a 3:33 at Baystate to get his 2020 qualifier.  We had another long-time friend of the show finally get the sub-3:30 she’d been chasing for years at, I think Amsterdam.  Great examples of sticking with it and doing the work to get the goal. 

My race?  Well, you’ll have to listen to the race report I’m wrapping around this episode.

When you have a situation like Molly’s it clears away all the bullshit in your life.  It makes me ask the question why we can’t get this clarity until it is forced upon us by some crisis? 

We all have the power to do what we want, to do what is right and to do what makes us happy.  Why don’t we?

It’s because we are too busy trying to live the life that we think we are supposed to.  No one gave us a manual on how to live a healthy life.  The manual we got was to keep in line and do all the ‘right’ things and at some point the reward would come. 

It’s probably time to update the manual.  What I would add is…

Don’t wait until your name is called.  Don’t pretend to be happy living the life you think you’re supposed to live.  You only get this one life.  You only get this one now.  Respect yourself, accept yourself and do what YOU want to do. 

I don’t mean to go Tony Robbins on you, but unless you can come to grips with who you are and what you want the world is just going to spin by. 

So get busy with that, would ya?

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.

M

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 – Baystate part 1- http://runrunlive.com/vapor-flys-and-dead-squirrels

 

Voices of reason – the conversation

Molly Marco

Great links:

 

https://imermanangels.org

Imerman Angels

 

https://www.gildasclubdetroit.org

Gilda’s Club (Detroit— though they are in NY, LA, & others)

 

Look on Twitter for monthly chats regarding breast cancer & brain cancer, for example— using hashtags: #bcsm (breast cancer social media), #btsm (brain Tumor social media). 

 

There are great organizations, depending on the type of cancer— and usually some fun races!

 

I just did Head for the Cure 5K in Detroit last month— that one is great! Do some google searches and you can find some great organizations near you.

 

Section two – BayState part 2 - http://runrunlive.com/vapor-flys-and-dead-squirrels

Outro

Thank you my friends for joining me for Episode 4-397 of the RunRunLive Podcast unless you gave up halfway through, then you’re not here anymore. 

What am I going to do now?  I’m going to rest a bit.  Take some time off, gain some weight and get my head right, get my passion back.  Running, when you do it right is a clear a crisp beacon of passion.  When you do it wrong you get your ass kicked. 

I’ve got some fun races in the fall.  There’s the traditional Thanksgiving 5K in Ayer.  Then the Mill Cities Relay with my club.  And, of course, the last Sunday in December, the 30th, we will gather for the Groton Marathon, which is a made up race of any distance and any pace you want to run with me and my friends up in Groton Massachusetts – you can visit the website at grotonmarathon.com. Come up and play with us. 

Last weekend when I was in the pace pack people kept asking me how many marathons I’d run.  I didn’t know how to answer.  Do I count the ultras? Do I count those training runs that were longer than 26.2?  If that’s the case I think I ran 8 marathons over the summer!

I’m going to continue to count Groton. Even though it’s a made-up race.  Come up and join me.  We’ll jog a casual 4:00 hour marathon and tell tall tales. 

I told coach we have a full gym at the place I work now.  I told him he should teach me how to use the heavy bag because it always looks cool when people are kicking and punching it on TV!

Next summer I think I’ll do a mountain biking cycle, I miss it.  Find an epic race that rewards endurance and doesn’t penalize lack of skill. 

Before that I’ve got a qualified ticket to the 2019 Boston Marathon.  I haven’t requalified there since 2010.  Maybe that’s a worthy goal?

I have another trick for you when you are in uncomfortable situations where you feel like you have imposter syndrome.  This one is the ‘super-hero avatar’ trick.  It’s appropriate for Halloween.  Maybe I should have used it last Sunday!

The trick is to think of someone real or imagined who is fantastic in these situations.  They are the superhero of whatever this situation you are afraid of.

Picture them engaging the crowd, wowing the opposition, swaying everyone with their charisma and drive.  They are epitome of the pro you wish you were. 

Got that person in your head?  Got them visualized? 

Ok, now give them a name.  A cool name.  A superhero name.  Like “Crusher” or “T-Rex”.  Got it?

Ok now next time you go into a situation that scares you think about how Crusher or T-Rex would handle it.  Visualize what they would do.  Now put their avatar in front of you like a projection.  Even better step into that projection like putting on a costume. 

Live that situation through your super hero’s eyes and actions.  What would Crusher do in this situation?  What would T-rex do?

Try that.  It might not help, but it’s fun.

What the heck do you have to lose?  Life is short.  Live it like you mean it.

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: epi4397.mp3
Category:Running -- posted at: 1:15pm EDT

The RunRunLive 4.0 Podcast Episode 4-396 – Jonathan – This is my Olympics!  

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4396.mp3]
Link epi4396.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 the RunRunLive Podcast episode 4-396.  This is your friend Chris.  How are we doing?  It’s marathon racing season.  We just had Chicago, New York is in a couple weeks and every weekend hosts a plethora of regional races in these few contiguous weeks. 

I myself am racing this Sunday at Baystate.  Jonathan, who we interview here today is racing at Atlantic City.  If you’ve been with the show long enough, you might remember I raced there a few years back as well.  It’s an interesting loop course that starts and finishes on the boardwalk.  If you’ve ever seen Boardwalk Empire on HBO that’s the boardwalk they’re talking about. 

Today’s show is about focus.  So far in this, I guess we might call it a series of themes, we looked at empowerment and then last week endurance.  This week’s theme is focus.  As we talk through Jonathan’s journey listen to the focus that he brings to his training and his goal.  He’s like a berserker warrior in his single-minded focus on this achievement and he’s been able to have some success with this element of his approach. 

So, obviously I’m going to tease apart the concept of focus in section two.  In section one I’m going to outline what I have learned over the years about how to take large chunks off your finishing time.  How to break plateaus, surprise yourself and get non-linear gains in performance.  (sounds like a new book).

I’m as ready as I’ll ever be for the Baystate marathon on Sunday.  I’m fit, I got some decent training in and I have not real injuries.  I’m still heavier than I’d like to be optimally, but I’m healthy. 

Looks like the weather is going to be decent but maybe a bit cold and a bit windy.  If it holds where it is it will be just about freezing at the start and there will be 10-15 mile per hour winds.  I’ve run this course n a windy day before and there are long stretches that are open to it. 

With the BAA lowering the qualification standards, (or raising them, depending on your point of view), the race moved all the pace groups up 5 minutes.  That makes it easy for me.  I’ll just attach myself to the back of the 3:30 pace group and chill out.  This is typically a pretty big pace group, at least for the first half, so I can stay out of the wind.  Just try to idle until we hit that final stretch across the river and see how I feel – either hang on or drive it home. 

I seems old-hat to say that we all get the same number of hours in the day.  But, focus is how you find the leverage in what you have to achieve a goal. 

Think of a magnifying glass.  Maybe when you were a kid you held that magnifying glass in your hand and noticed that the convex lens focused the light.  At a certain height and angle you found that focal point (or for our purposes ‘focus point’).  This focus point collected all the power of 3-4 inches of sun and condensed it to a point, that dot of light.

Then you discovered that this dot of light had the intensity to start fires in the dry leaves or fry unsuspecting insect life.  Through focus you were able to take the same patch of sunlight that might warm your face and create overwhelming energy at one point.

That’s the power of focus. 

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.

M

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 – Big Chunks! - http://runrunlive.com/big-chunks

 

Voices of reason – the conversation

Jonathan Lieberman

Just that I’ve reached low 180s lbs and will be attempting to BQ for 2020 on October 21 in Atlantic City! Thanks man! Here’s a pic from Philly RnR Half last week:

The (much) shorter answer to your question of “How do I do it” re: training is my mantra “This Is My Olympics” (which I of course forgot to mention🙄, if you want to include that in the show notes and/or title.

 

Section two – Focus - http://runrunlive.com/focus

Outro

Thank you my friends for joining me for Episode 4-396 of the RunRunLive Podcast.  Hopefully you wetre able to find the focus to stay with me.

The Baystate marathon is on Sunday.  I didn’t manage to get as light as I wanted, but I’m healthy and had a reasonable training cycle.  I did more speed work than coach normally gives me to get some leg speed to go with that aerobic fitness. 

That’s my challenge.  I’m fit enough to go the distance, but my legs are the constraint. 

It looks like the weather is going to be a bit chilly for the race, which is good for me.  I’d rather have the cold than the hot.  Like I said in the intro, my plan is to hang on to the back of the 3:30 pace group and see what I have in the high miles. 

I bought a month’s worth of meal planning from Rachel and coach.  The training site we use is called DailyFitBook.  That’s how I get my workouts.  For the last month I’ve gotten 3 recipes a day in my workouts which was cool. 

The meals are a lot more paleo type than I’m used to. But I have successfully learned to make frittata, and turkey burgers and I make a nice coleslaw now.  Real men make coleslaw, yeah?  These protein-heavy meals fill you up more and the rest of my family doesn’t hate them. 

One last though for you.  Do you ever suffer from imposter syndrome?  You know, you find yourself in a meeting or a situation and wonder “Holy cow, everyone is looking at me, counting on me, and who am I? I’m not good enough, smart enough, etc for this!  I’m a fake! What can I do so they don’t find me out?!”

I mean, obviously not me, I’m speaking for a friend…

A consequence of this kind of thought process is your inner turmoil, your inner noise, your inner insane dialogue gets so loud it crowds out everything else and you are immobilized just when you need to be a better version of yourself. 

Your inner insane dialog (which, by the way no one else is thinking except you), prevents you form rising to the very occasion that you are stressed about to begin with. 

Here’s what you can try.  Here are a couple tricks.  Before the next interaction do some prep.  Find a quiet place.  Relax.  Put yourself in a meditative state.  Quiet yourself.  Shush those voices. 

Picture your head as a big circle, like a pie chart.  Picture that pie chart as having two slices.  The first slice is red-orange and it is all the insane, negative, self-talk.  The other slice is your clear-thinking normal self. 

When you go into these stressful interactions the red-orange side of the pie chart grows until it crowds out the nice, blue-green, smart, well spoken slice.  And instead of paying attention and focusing on what you are delivering or what the other humans are saying, all your sanity gets crowded out and you don’t hear anything anyone else has to say.  It leaves you with only a tiny slice of your effective thinking to use.  This response basically disables you, and keeps you from being your best self in that situation. 

Instead, visualize the circle filling with tat blue-green rational thought.  Picture that red-orange dissolving.  If you can get good at this ‘in the moment’ you can catch yourself and refocus. 

No one else cares about the noise in your head.  Practice clearing that out and being present.

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: epi4396.mp3
Category:Running -- posted at: 8:13pm EDT

The RunRunLive 4.0 Podcast Episode 4-395 – Karen - From the Brink to Boston

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4395.mp3]
Link epi4395.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 the RunRunLive Podcast episode 4-395. 

Today’s show is about endurance. Hopefully it will be available for you folks who are stepping into the Chicago marathon this weekend. Not that you would need a podcast to listen to at Chicago.  I mean, you’ve got 45,000 other runners to talk to.  You probably won’t catch Galen Rupp or Mo Farah.  You might be able to catch Joan Benoit Samuelsson, she’s going for the age group record as a 61 year old, but that’s doubtful as well.  Amy Cragg is out there with the elites as well. 

I hear the weather is going to be bad.  High winds and maybe some rain.  I remember joking after Boston this year that if they had that kind of weather in Chicago it would be the apocalypse.  Hopefully it won’t be too bad and it will give everyone something epic to talk about. 

Endurance is the theme today.  I talk with Karen who is a prime example of not giving up.  This is the second person this year who I have talked to with one of these incredible stories of rebirth. 

In section one I’ll give you a primer on Achilles tendinitis (I made a video for this one as well because the stretches are hard to explain without a visual) and in section two I’ll wax poetically about endurance. 

Since we last talked my training has run the gamut between horrible and wonderful.  Right after our last show I had to walk away from a long tempo run because I was just shot.   I was pretty down about it.  I don’t like giving up on workouts.  But I couldn’t hold the paces and my form was shot so I walked away 2 hours into a 3-hour workout. 

But since then I have had a couple really good workouts.  I’ve been doing a lot of speed work and my tempo paces have come down to encouraging levels.  I have been consistently holding paces in the 7:30’s on my long tempo and that bodes well for the upcoming marathon.

Some of you may have heard that you would have needed to beat your qualifying time by over 4 minutes this year to get into Boston.  As registration closed the BAA announced that for the 2020 race they are lowering all the standards by another 5 minutes.  For me that means I now need to run a 3:35 to make the standard, which is a hair over 8-minute miles. 

You may have gotten used to hearing my dog Buddy the border collie in the background of these recordings.  I had him into the vet last week for a check up.  He’s doing fine. He’ll be 15 in December. With the cooler fall weather he comes back to life and gets agitated. 

He can’t really run anymore.  His hips are pretty shot. He can still move well and isn’t in any discomfort.  He’s in great shape for his age, but, like me, he doesn’t realize how old he is.  Living an active life has probably given him an extra 2 years with us to enjoy. 

When I was walking down the sidewalk with him on the leash towards the vet a guy was unloading an old standard collie.  He had a ramp that he unfolded so the old collie could totter down out of his van.  This poor old thing could barely move. When he got the collie into the vet’s office he said ‘Don’t let him lie down or he won’t be able to get up.’

I asked the guy ‘How old?’.  Thinking this museum piece of a collie must be really old compared to Buddy.  The answer was 12.  Buddy was 2 years older than this poor old collie and trotting around like he owned the place, ready to go. 

So – there ya go – lead an active life and you’ll have a much higher quality of life in the later innings.

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.

M

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 – Achilles- http://runrunlive.com/achilles-primer

Voices of reason – the conversation

Karen Moore – From the Brink to Boston

Karen Moore‎ to Boston Marathon Training

September 17 at 11:19 PM · 

Everyone has a story. I have been a runner most of my adult life. Have done marathons all through the years. Two and a half years ago while out for my run I got hit by a hit and run driver. I was found along the road side by a amazing man. I was unconscious, major head trauma, leg broken in three places, multiple cuts, bruises. After a very long 8 months I started walking to get strong. Soon I was doing a limp like shuffle jog. It was ugly but it was a start. My daughter always wanted to run a marathon with me. I was not going to let this person who hit me take this from us. Lots of stubborn runners strength kept me going. Never would have guessed it but two years after I ran a marathon with my daughter and almost qualified. Two months later in Philly I did it. What the power of love can do. Can not believe it is real. Scared, proud. My daughter will be my cheer leader. Her goal is to qualify this year in philly. Someone wake me.

 —  feeling blessed.

Section two – Endurance - http://runrunlive.com/endurance

Outro

You know what I’m going to say, right?  Yup.  That’s it you have endured another episode of the RunRunLive Podcast.  That was number 4-395.   Episode 4-395 of the RunRunLive Podcast. 

I’m in my taper for Baystate.  It’s on the 21st.  I seem to have gotten enough speed back and am confident that I have an opportunity to beat that new 3:35 standard.  We’ll see.  All you can do is put yourself in position to race.  You get to the starting line and the universe takes care of the rest, right?

I have a tip for you.  When I first started running seriously I used to rely on a lot of sports drinks.  I used to power my runs with Gatorade and Power Bars.  But over the years I’ve come to find it easier, and heathier, to condition my body to run off its own fat stores with minimal intervention. 

I still use fuel in races but only enough to keep the fire lit, so to speak.  Regardless of the fueling product you are using what I have found is that the recommended dosage from the manufacturers is always too strong, at least for me.  This goes all the way back to when I ran on Gatorade.  Full strength Gatorade gave me stomach issues. 

My tip for you is to practice cutting what ever you’re using by half.  What ever it is.  If it says a scoop per bottle, just put in a ½ scoop.  This way it won’t impact your stomach.  You get used to it and you can meter your intake just as well with a lighter dose. 

Speaking of Buddy’s visit to the vet, I myself went to get a checkup.  I try to get in every year for a physical because I’m in that age group that gets some of those top ten diseases like prostate cancer and colon cancer.  It’s just good practice.

I hadn’t been in for a couple years because of different urgencies in my life so I figured I should.

No surprise I am boringly healthy.  My blood pressure is excellent.  My prostate is lovely.  It’s all good. 

I joke to my doctor that I am an exceedingly uninteresting patient, and he tells me that I make his job easy. 

Did you know that 75-80% of medical issues are lifestyle related?  The top 3 contributing lifestyle factors are of course diet, exercise and smoking. 

Pretty simple.  It’s a game where you know the rules and have an 80% chance of winning. 

What are you going to do with all that extra quality of life now that you know the secret?

Shal we find out together?

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: epi4395.mp3
Category:Running -- posted at: 7:02pm EDT

Direct download: PublicServiceAnnnouncement.mp3
Category:Running -- posted at: 8:52am EDT

The RunRunLive 4.0 Podcast Episode 4-394 – Liz runs on Venti

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4394.mp3]
Link epi4394.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 the RunRunLive Podcast episode 4-394. 

Today’s show is about empowerment.  There has been much ballyhoo around empowerment in the past few years, rightly so.  To my mind it is not about someone in charge, or society or culture stepping forward and blessing you with empowerment.  It is about you realizing that you have the strength, the gifts, the permission to be empowered.

Just like ‘inspired’ means to be filled with spirit, ‘empowered’ means to be given or gifted power.  What we’re going to realize is that we have the ability to give ourselves that gift. 

This is a big part of how a good coach, and a transition to an endurance lifestyle, can transform your mindset by giving you, or more appropriately, revealing to you your own infinite power. 

Today we have a chat with Liz, who is a runner, a coach and a mom.  Liz and I have spent some time running the roads of Groton together.  We talk about empowerment of her runners. 

In section one I’ll tell my Wapack Trail Race tail.  And in section two I’ll talk about…I’ll give you three guesses… That’s right Empowerment!

I’m ramping up my training for the Baystate Marathon in October.  Have been working on my speed and it’s awful but I’m getting the workouts done.  At least the weather is turning a bit cooler now up here so I can avoid the soupy heat and humidity. 

But the days are getting shorter in a hurry as well.  I’m doing some workouts at night in the dark.  I don’t mind, I’ve always been a night runner. 

I did a trail run one night last week and it was a clear moonless night.  Really pretty to be able to look up through the trees and see the stars splashed across the sky. 

As we move into fall the Concord grapes are ripening.  The sweet-sour smell hits you as you pass by.  They are screaming florid grape smells at you as if to say, “We’re still here! Your Vikings and colonials have come and gone, but we’re still here!” 

I have a key tip for you.  Something I learned from the 100 mile training.  When I run at night on the road I have always worn a headlamp.  I also try to wear something reflective or a blinky light on one arm. 

In Ultra-running you carry a flashlight as well.  Remember what generation I’m from.  When I think flashlight I think about those 8-inch long cylinders with multiple heavy D-cell batteries that at best gave off a wan yellow glow.  Think horror movie flashlight. 

When I started training overnights for the 100 I looked around for flashlights and discovered there is a whole new generation of cheap, bright, small, LED flashlights.  Companies give them away as marketing knickknacks. 

They are so small and light you can hold them between your fingers and not even notice them.  This way you don’t have to turn your head to illuminate something, you just point the flashlight at it.  When you’re running into oncoming traffic you can wave the light around in their frame of reference to make sure they see you. 

So, my friends, turn on your love light, and let it shine, shine, shine…

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.

M

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 – Wapack-2018 - http://runrunlive.com/wapack-2018

 

Voices of reason – the conversation

Liz McHutcheon – Running on Venti

Instrgram @runningonventi

FB @runningonventi

Twitter @runningonventi

www.runningonventi.com

Things I like:

Lay’s Ruffle Potato Chips, New Zealand Sauvignon Blancs, Harry Potter Movie Marathons, travel and photography.

I’m a runner (especially love the trails), coach, writer, and former CPA who knows a few things about Quickbooks. I’m a mom to two amazing and sometimes pain in the butt daughters who have taught me more about myself then any book. I’ve lived in Ireland where I got engaged and married. I’m vegan and love all animals especially my two Golden Retrievers, Thor and Ginger and my three cats, Fluffy, Bailey and Paris.

I’m over 50 and I don’t let that number tell me what I can and can’t do. I’ve been to Paris more then any other city in the world besides Boston (where I live). I’m not afraid to try new things, go by myself to run the stairs at Harvard Stadium with November Project, go run a race alone in another state and listen to what my gut is telling me to do even if I’m not sure where my gut is taking me.

So why Running on Venti? I do love coffee but it is more than about the coffee. It’s about living your big, beautiful life and going after those BIG goals, one small and sometimes messy step at a time. Even when it’s scary. It’s jumping all the way in not just slowly getting used to the water.

My favorite coffee to order: Iced Venti Decaf Americano with extra ice and coconut milk.

Running Stats: 5K x lost count (PR 23:40), 10K x lost count (PR 54:35), 10 miler x 4 (PR 1:27), Half-Marathon x 7 (PR 1:49:11), Marathon x 3 (PR 4:51), 50K x 2 (PR 8:11).

Section two – Empowerment - http://runrunlive.com/empowerment

Outro

Thank you my friends for joining me for Episode 4-394 of the RunRunLive Podcast.  Do you feel empowered?

I’m training now for the Baystate marathon.  Putting in some road miles. I feel pretty good.

One thing I had taken my eye off of was my nutrition. I have been eating too much junk and drinking too much beer.  I started a new project with the goal of getting to the starting line of Baystate under 170 pounds.  I figure why waste this fitness I have by half-assing my preparation? 

I have a quick story about worms. 

I didn’t get much out of my garden this year.  The varmints ate all my tomatoes.  I didn’t get any squash and only a couple cucumbers.

But my kale was great this year.  For some reason the cabbage worms never showed up and I’ve been eating kale salads every day for a month. 

This week the worms have discovered my kale, not the cabbage worms, which are all green, the color of the plant, that makes them hard to clean off.  My wife the horticulturalist says these worms are Sod Worms.  They are green and brown with yellow and black stripes. 

They aren’t making a dent yet and they are easier to clean off because you can see them.  As the weather cools off they will be less active.  Hopefully I can still get my salads for a few more weeks, even if they have a bit of extra protein in them.

I also have a family of caterpillars chewing through my parsley.  They are those big striped worms that turn into beautiful butterflies.  The butterflies are like royal blue monarch butterflies.  I’m letting them eat the parsley.  Seems like the right thing to do.  Karma and all.

I was listening to some poets talking about how movement is an act of meditation or prayer.  You make yourself a vessel and allow power to come through you.  Whether you that is the power of god or the power of the universe that we share.  You are a doorway. 

Think of the relationship between movement and empowerment spiritually.  Moving through the stations of the cross.  Climbing the tower of a Buddhist monastery.   Each step is inserting a power (or a prayer) into the world.

Think about that the next time you’re out for a run.  Imagine you are a conduit for power and are injecting it into the world each time your foot rings the ground. 

Think about that.

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: epi4394.mp3
Category:Running -- posted at: 9:07pm EDT

The RunRunLive 4.0 Podcast Episode 4-393 – Gary and the Tao of Running

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4393.mp3]
Link epi4393.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 the RunRunLive Podcast episode 4-393. 

Today’s show is about resilience.  That’s the theme.  It’s more than just stubbornness, or courage, or grit, (which is the popular term now).  It is about all those things and more. 

As endurance athletes and runners we have a front row seat to the practice of resilience across the arc of our lives.

Today we talk with Gary who I met at the Burning River 100.  He was selling copies of his book “the Tao of Running”.  I took his card, and we connected this past week to chat about how to practice this courage, and enjoy it, in our training and racing.

In section one I’ll talk about resilience in our running.  You can tell by now that I ‘v been thinking about this a lot.  Resilience is one of the keys to living a successful life, right?  In section two I’ll talk about an example of how to use resilience at work.

I am running the Wapack Trail 18 miler this weekend.  I’m looking forward to it.  I think I can carry the fitness I built up this summer into the race and do well.  It’s a funny thing when you look at an 18 mile technical mountain race as an easy race! 

Other than that I’ve been training away, trying to get some speed back.  Not that I ever had any real speed, it’s all relative. 

I registered for my 21st Boston Marathon this week.  I used my Baystate time from last year of 3:33:33, which would probably get me in under the cutoff.  I’m guessing the cutoff is going to creep again this year and move closer to 5 minutes under the standard.  But, since I have 10+ years in I get to register early and cut the line.  Technically I could get in with a 3:39:59. 

I can’t believe summer is almost over.  I hope yours has been splendid.  Mines been pretty good. 

I got to ride my motorcycle more than I have in years. I have a back-road route that I take to work and back.  I sometimes think that maybe an old guy like me should not be riding the motorcycle so much.  My reaction times probably aren’t what they used to be.  Getting into an accident with a car on a motorcycle typically doesn’t end well for the motorcyclist.

I’m basically a giant engine with a gas tank strapped to it traveling at high velocity. 

As anyone who rides a motorcycle knows, the first thing people do when they learn that you ride is tell you their worst motorcycle story.  That friend who got obliterated on the highway by a distracted driver.  Here’s a tip; that’s not the least bit helpful.  Don’t do that. 

On the back roads I’ve got different challenges than on the highway.  On a typical ride to or from work I’ll have one or two cars try to kill me.  But, I’m pretty good at seeing it coming so I avoid these inelastic interactions with the other commuters. As a bonus I get to shake my head at them and give them the ‘WTF” body language. 

Mostly it’s people pulling out.  They just don’t see bikes.  There’s also a fair amount of running stop signs and not using signals.  You scan the landscape ahead of you and watch you the oncoming traffic.  You can read the ‘body language’ of the cars.  You get good at predictive analytics. You see a situation developing and make sure you’re not there when they do that stupid thing.  It’s like a video game. 

One thing I’m seeing more of this year is people crossing the lines.  I know in Asia and certain metropolitan areas the lane lines are optional, but out where I live you’re supposed to stay on your side of the line.  I don’t know why you need to drive on my side of the road.  I see this behavior as a biker and runner too.  It’s probably distracted driving.  People are drifting all over the road. 

So, my friends, look twice, save a life.  Motorcycles are everywhere.  Relax.  There is no need to run that stop sign.  Tighten it up a bit and keep to your own side of the road.  We appreciate the effort.  Spread the love.

I’m going to keep riding my bike.  I always figured that’s how I’d meet my maker.  Being distracted by a pretty girl on the sidewalk and burying myself in the back of a stopped truck. 

But, I’m resilient.  Are you?

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.

M

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 – Resilience - http://runrunlive.com/resilience

 

Voices of reason – the conversation

GARY DUDNEY, Ultra Runner & Author

thetaoofrunning.com,

Thank you for the great podcast experience. The book is The Tao of Running: Your Journey to Mindful and Passionate Running and of course is available through Amazon or Barnes & Noble as a paperback, Kindle, or Audible version. The new book, coming out in November, is The Mindful Runner, Finding Your Inner Focus, which can be pre-ordered through Amazon right now.

I have a website, thetaoofrunning.com, which has a lot of information for runners including all my past columns from Ultrarunning magazine and all my race reports from the past 20 years.

Bio Blurb:

GARY DUDNEY has been publishing articles on running, trail running, and ultrarunning for the past 20 years. His work has appeared in all the major running magazines, such as Runner’s World, Running Times, Trailrunner,and Marathon & Beyond. For Ultrarunning magazine, considered the “voice of the sport” of ultra long distance running, he’s served as a regular columnist since 2008, and he has additionally supplied the magazine with dozens of uniquely quirky race reports.  Ideas for The Tao of Running were shaped by the 65 one hundred mile races he’s participated in and the almost two hundred other long distance races he’s completed. He holds a Master’s Degree from the University of Kansas in English Literature and his fiction credentials include stories in Boy’s Life magazine and in numerous literary magazines and one published novel, Cries-at-Moon of the Kitchi-Kit.

Book Blurb:

The Tao of Running offers a fresh perspective on the mental side of running while entertaining with vivid tales of running adventures. Going well beyond the standard training and racing advice found in most running books, it guides runners to a wider understanding of how running fits into their own aspirations, goals, and life philosophy, and how running can transform their lives.

The Tao of Running answers questions, such as:  How does running evoke mindfulness and lead to stress reduction? How is running a transformative existential experience? How does running teach fundamental lessons about goals, self-awareness, and self-improvement? How does running promote special friendships and new perspectives on life?

No other book offers readers these multiple frameworks for understanding their running experiences along with lots of practical advice on getting the most out of running. Readers are guaranteed to gain a greater appreciation for the rewards and possibilities inherent in running.

 

Section two – One More Call - http://runrunlive.com/one-more-call

Outro

 

I managed to get down to Cape Cod last week.  I got a 2:30 long run in on the beach.  I wanted to go up to Coast Guard Beach which has a long, unbroken, straight line of a beach.  But the logistics proved a bit of a hassle.  Instead I went out to the Coast Guard Light Beach in Chatham.

I’ve been running there for years but It has become challenging to get enough distance.  The beach used to run for miles but now it has been washed away and you can only get out for a mile or so before you run out of beach.  I was standing there looking across the harbor opening trying to decide if I should swim across the 50 feet to the other side.  A girl in a boat offered me a lift.  I demurred. 

Luckily it was low tide and I was able to cross the mud flats and cut through the old port over to the private beaches on the other side.  In Massachusetts you have access to any ocean beach, private or public, below the high tide mark.  I finally ran out of beach about an hour in, but was able to cobble together enough turns and crenulations to get 2:24 in before I made it back to my truck. 

There were lots of families out and people walking.  It was quite busy.  There were old guys in dirty rubber coveralls working the low tide clam flats with rakes.  The families got ferried out in skiffs for these excursions.  The clammers had their own flat bottomed aluminum boats bobbing in the shallows. 

The thought in the back of my mind was if it’s low tide now, am I going to be able to get back when I turn around?  Am I going to be able to beat the tide?  Sure enough when I got back to the Old Port the tide had erased the mud flats.  I figured I was almost back I could just run through the water.  I already knew the bottom was hard and it was shallow. 

I had un-retired an old pair of Brooks Launch for the weekend and I could justify getting those wet.  But, I found a trail off through the bush that circumnavigated the mud flats and got me back to the other beach without have to take the plunge.  It added a little distance, which I needed anyhow.  I was quite pleased with how things worked out.

Step into the trails and the beaches and all you adventures.  It will work out. 

Speaking of Cape Cod.  I found a home for my Spaulding Boys Wagon Tongue Baseball Bat from the 1800’s. 

Yvonne and I went to a bar in Harwich Port to watch the Patriot’s game and grab some dinner.  It is named the Hot Stove Café.  It is baseball themed.  I was chatting with the owner.  It occurred to me that I was surrounded by ancient baseball memorabilia.  I told him I had something in my truck he might be able to use. 

When I dropped it the next day he wasn’t around.  Which is perfect, because he couldn’t say he didn’t want it!. 

Just goes to show you.  Everything works out.  Patience.  Mindfulness.  Practice. 

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: epi4393.mp3
Category:Running -- posted at: 6:55pm EDT

The RunRunLive 4.0 Podcast Episode 4-392 – Rhonda Marie Runs Tennessee

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4392.mp3]
Link epi4392.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 the RunRunLive Podcast episode 4-392. 

This is Chris your host.  Well, it’s been a couple weeks since we talked and a couple weeks since I finished the Burning River 100.  I’m back to full strength as near as I can tell.  I seem to have recovered very well and very quickly, probably because I hiked so much of the last half. 

Today we speak with Rhonda-Marie who a blind ultra-runner who did something amazing this summer.  She ran the Last Vol State Run across Tennessee which is a 500KM or 314 mile race.  But she did it unguided.  You are going to love this interview.  My audio editor Dimitri even commented on how this one was super interesting.

In section one I’ll do some Q&Q on the Burning River race, a bit of a wrap up, if you will.  In section two I’m going to talk about kindness.  Because we all need more kindness in our lives. 

My recovery is going very well.  I’ve started training again and have some races lined up that we’ll chat about later.  The first week after the race I did mostly stretching and a couple bike rides.  The second week I started running again. 

Two weeks from stumbling across the finish line in Ohio I went up with some friends and ran the Wapack trail course one-way with them.  We had a blast and I felt great.  Very strong. 

What you look for when doing recovery runs after an ultra is unique.  When you go out it’s not that your legs feel tired. Just the opposite.  When you first start the runs your legs feel great.  Unique to post-ultra recovery runs is that somewhere in that run your legs can go like throwing a switch.  It is all the more telling because you feel great up to that point, then your legs just disappear.  

That hasn’t happened since I started back in.  So I think I’m good. 

If you listen to any interview or story of ultra runners, when they are asked what they learned, invariably the answer is that we are stronger than we think.  Our bodies are designed for this stuff.  All we have to do is train for it and ask our bodies.  Then we have to decide to do it. 

Whether it’s getting up off the couch for your first run, or stepping off the cliff edge into the yawning dark unknow of 100 miles, or 300 miles, you can do it if you decide to. 

That’s it.  That’s what separates the finishers from those that don’t start, the belief that you can do it. 

You can do it.  Just decide to do it and it is as good as done.  That’s the hard part.  The decision. 

What hard thing are you going to decide to do today?

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.

M

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 – Fever Dreams - http://runrunlive.com/exposition-fevered-dreams

 

Voices of reason – the conversation

Rhonda-Marie Parke, Blind Runner

RHONDA-MARIE PARKE, BLIND ULTRA RUNNER·WEDNESDAY, JUNE 27, 2018

Other-abled athlete Rhonda-Marie Parke has 8% vision. Traditionally Rhonda-Marie runs accompanied by guides; runners who call out obstacles along the way. With these guides she's run races from Marathon distances to 100 mile distances. She has also completed several end-to-end runs of various Ontario trails including The Bruce Trail (885 km), The Avon Trail (110 km) and The Thames Valley Trail (112 km). Rhonda-Marie has also ventured to the infamous Barkley Marathons. Rhonda-Marie continues to work in her community to encourage and create space for inclusive sport.

Accessing the Inaccessible

In July of 2018, Rhonda-Marie Parke will attempt to run The Last Annual Vol State race without the aid of guide runners.

Why Will Rhonda-Marie Proceed Unguided?

"My whole life, I have had to follow - even if the direction has been my choosing." - Rhonda-Marie Parke

Disability is diverse, dynamic, and ever changing. There is no such thing as universally accessible, especially in a 314 mile road race where cars are moving pieces, where animals are out and roaming, where fatigue, injury are all very very real; but then again, so is crossing the road to get to the library.

Rhonda-Marie continues to show other-abled athletes that they can get involved in the sports of their choice. Rhonda-Marie also continues to encourage running events to think about how to make their events accessible to athletes of ALL abilities. Inclusion in sport is not a given, it’s a process of adaptation and evolution of parameters. Ongoing conversation and community building is required.

What Is The Last Obstacle?

In addition Rhonda-Marie looks to bring light to a bigger issue facing those with disability - stigma. She continues to face intolerance when it comes to her participation in sport as some believe that there is no place for a blind athlete in such a dangerous event. Rhonda-Marie is confident in her athletic abilities and that through training and careful planning, there is no reason why she won't have the same chance at success as any other runner.

Help us show that if they have the desire and the drive, other-abled athletes have every right to participate in sport. Please help us send Rhonda-Marie to The Last Annual Vol State. With your help, she will strive to overcome the Last Obstacle.

https://www.facebook.com/rhondamarieparke/

 

Section two – Into the Unknown - http://runrunlive.com/burning-river-100-into-the-unknown

Outro

OK my friends, you have stumbled along a highway shoulder to the end of episode 4-391.  Be careful out there.

Rhonda Marie is amazing, right?  I felt seriously out of my depth with her.  I think I’m going to try to see if I can’t guide a runner for Boston next year. 

I am training again.  I signed up for a few races.  I’m going to run the Wapack Trail race on Labor Day weekend.  It’s my club’s race.  I’ll go up early, help set up, park cars and then run the race.  I’m looking forward to it.  I should have good juice in my legs from all the miles I did this summer.

Then I agreed to run a Ragnar the weekend of September 21st with my coach up in New York.  Treat myself to a little adventure!

And finally, I signed up for the BayState Marathon again.  It’s my go-to marathon for requalifying.  I’ll take a shot at getting my number for 2020.  My buddy Brian is running it too.  We’ll see if I can get enough speed back by the end of October.

After the successful outing on the Wapack Trail I told coach I was ready to get back to work.  He gave me a couple workouts for this week, as if to test me.  I did a 1:40 step up run Tuesday.  I went into the run feeling dead and didn’t have much hope for being able to step up to zone 3 effort for 30 minutes then up to zone 4-5 for an additional 30. 

That’s a hard workout.  I felt heavy but figured I’d just do what I could and see how long I could keep my legs turning.  As I stepped up the effort my legs were surprisingly strong.  I was able to hold a decent effort level for the last hour of the step up.  Looking at the results, I wasn’t moving super fast but I’m happy with the effort 2 weeks out from the hundred. 

Then Friday night I went down to my local track and knocked out some speed work.  I did a ladder of 2X600, 2X800 and 2X1000 and was able to hang in there.  The mechanics felt quite foreign.  I was leaning back too much and was swinging my arms around.  My butt muscles were sore afterwards. 

It’s going to take awhile to get some speed back, but I think I’ll be fine. 

I had a one day trip to Orlando this week.  It’s a bout a 3-hour flight.  I got up early and flew down, we had meetings and lunch and flew back.  That put me out of the airport in Boston around 7:30 and getting after 8:00. 

I was wiped so I figured I’d order a pizza to pick up as I whizzed by on my way out to the suburbs.  So, I called up Siri and asked her to call the pizza place for me.  I was in my truck on the highway and didn’t want to be too distracted by the phone.  I got the guy on the phone and had the following conversation…

Me: “I’d like to order a Mushroom Pepperoni Pizza.”

Him: “Sure, name?”

Me: “Last or First?”

Him: “OK 15 minutes.”

And he hung up.

When I got to the pizza place I thought I’d ordered from I found out that Siri and I had different ideas on that.  She gave me the number of another pizza place.  It was late.  I was almost home.  I thought about just bailing out on the whole thing, but I knew, across town. 4 .4 miles away, a pizza place had made a pizza for me.  So I bit the bullet and drove over there.  Good karma. 

When I got to the other pizza place, I went in, apologized for being late and asked if there wasn’t a mushroom Pepperoni pizza here waiting for me.  He said, “What’s the name?”

I said, “I don’t know.  You asked me for my name, I said ‘last or first’, you said ’15 minutes’ and hung up.”

He didn’t have a Mushroom Pepperoni.  But, he did have a Sausage Pepperoni, for ‘Lester’.  We agreed that was probably it.  He felt bad about making the wrong pizza and gave me a discount.  I didn’t tell him I never meant to order a pizza from him to begin with and was just barely able to drag p the will power to not stiff him. 

And the karma balances out.  Even when ordering a pizza. 

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: epi4392.mp3
Category:Running -- posted at: 7:53pm EDT

The RunRunLive 4.0 Podcast Episode 4-391 – The Burning River 100 Adventure

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4391.mp3]
Link epi4391.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 the RunRunLive Podcast episode 4-391. 

This is going to be a long one.  If this is your first time downloading please accept our humble apologies.  This is Chris your friend and host and newly minted 100-mile ultra-runner.  There’s a lot of context for all this, trust me, but you’re going to have to bear with me as I, (somewhat fittingly I might add), drop you into the culmination of this adventure. 

This will be a 3 act play.  We will start with some exposition in the form of my last two weeks of taper and a brief recorded chat with my coach going into the race. 

Act one will commence and the play itself will roll out across an ultra-long race report.  You might want to take this one in chunks or save it for your own multi-hour long run. 

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.

M

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 – Fever Dreams - http://runrunlive.com/exposition-fevered-dreams

 

Voices of reason – the conversation

Coach Jeff Kline

“Coach” as he is referred to by athletes has been training runners and triathletes globally for 20 years. The Coach is the founder and designer of Daily Fit Book. Although he is fully committed to the development and growth of DFB he will take on athletes of all levels that show a commitment and a strong desire to achieve new dreams and goals.

www.dailyfitbook@gmail.com

https://www.facebook.com/DailyFit22/

@dailyfitbook (twitter)

fitbook2 (instagram)

 Prsfit@gmail.com

Section two – Into the Unknown - http://runrunlive.com/burning-river-100-into-the-unknown

Outro

OK my friends, you have hiked for 16 hours through to the end of episode 4-391.  Nice work.  Have a nap.   

That closes another chapter for us here at RunRunLive.  This summer is the 11th anniversary of starting the podcast.  It’s good to see so many people still listening and following. 

What’s next?  I’ll more than likely run the Wapack 18 miler over Labor Day weekend.  I highly recommend this race, especially if you are training for a fall race.  It will make you strong!

When you take on these adventures, when you meet people, when you read books or any other interaction outside yourself there is a necessary exchange.  Every time you go outside yourself and rub up against something external you are changed. 

This is one of the beautiful things about life.  You are always changing and growing.  You could think of these exchanges as an infection of sort.  Your body, mind and spirit absorb these influences and react to them.  The result is something new.  Something different. 

If we are strong.  If we are open.  If we are positive.  These infections become enhancements.  They are additive.  They make us better.  We keep what fits.  We become stronger in the process. 

Don’t be afraid to open up and embrace the external.  Swim upstream. 

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: epi4391.mp3
Category:Running -- posted at: 4:06pm EDT

The RunRunLive 4.0 Podcast Episode 4-390 – Pam Rickard - Ultras, addictions and recovery

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4390.mp3]
Link epi4390.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 the RunRunLive Podcast episode 4-390.  This is Chris your friend and host. 

Today we continue with our ultra-training themes.  I’ve got a long write up of my last hard week of training before my race.  I’ve also got an interview with Pam who is an ultra-runner and the director of the Herren project.  She’s a talker!  But I think you’ll get some good thoughts out of it.

Again, this week since the interview is long and the write up is long I’ll just air the two segments. 

I’m in my taper for my 100-miler at the end of the month.  Today it actually that rarest of animals, a rest day. 

Last weekend I knocked out an all-night-long 50 miler and a follow up 20 milers that you will hear all about today.  Now I’m in my taper and trying top do some race prep.

Episode 390… 390 is another good year to talk about on the Julian and Gregorian calendars.  There was the Thessalonica Massacre where the Roman governor killed a bunch of people who were rioting over a sporting event.  See?  This stuff never changes.  Some popular chariot driver got killed and it kicked off a little revolt. 

But, more importantly a Goth named Alaric was starting to make trouble up in Thrace.  A Roman general named Stilicho, who was half Vandal spent the next 20 years pushing these Goths around.  You may recognize Alaric.  He ended up sacking Rome with an army of Visigoths in 410, which many historians consider the end for the Roman Empire. 

And you know why the Goths were migrating West from the Steppes?  Because they were being pushed on by the Huns.  It’s all interrelated. 

But, let’s set all this talk of barbarian hordes aside and talk about some ultra-running stuff.

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.

M

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 – Ultra Training Update the last big week - http://runrunlive.com/100-miler-training-the-last-big-week

Voices of reason – the conversation

Pam Rickard

Over the 30+ years of her running career, Pam Rickard has completed countless races, including more than 75 marathons and ultra-marathons. During the past 10 years, her races have included a 7-day adventure across China’s Gobi Desert and a 100k trek through the Alps from Italy to France.

In 2008, her journey from addiction to recovery and redemption was featured in the book “A Race Like No Other,” New York Times writer Liz Robbins’ chronicle of the 2007 New York City Marathon. She was also a member of the 2016 6-person Icebreaker Run team, running across the US to bring awareness to mental health issues.

Pam lives in Rocky Mount, VA and serves as the Director of THP RUNS, an initiative of former NBA basketball player Chris Herren’s foundation, The Herren Project (THP). THP RUNS engages people to run, walk, and participate in healthy activities, helping each other, and others, live stronger, healthier lives.  The initiative raises awareness and funding for THP’s mission, which includes providing addiction recovery resources, education and prevention initiatives across the country.

Links:

For help:

https://theherrenproject.org/treatment/

To join our movement/run with us:

https://theherrenproject.org/thp-runs/

https://www.endurancesportsandfitness.com/pam-rickard-a-voice-for-recovery/

http://www.cnn.com/interactive/2016/06/health/mental-health-runners/

https://www.roanoke.com/business/columns_and_blogs/blogs/med_beat/franklin-county-woman-spreads-message-of-recovery-through-cross-country/article_307c0c63-4d89-57a1-92da-cf25ad2dd7cd.html

https://www.runnersworld.com/women/a20797568/she-runs-pam-rickard/

http://keepmovingforward.us/podcast/i-dont-have-to-run-i-get-to-run-my-interview-with-recovering-addict-ultra-marathoner-director-of-the-herren-project-runs-initiative-pam-rickard/

https://theherrenproject.org/thp-runs/

Outro

OK my friends, you have trotted through the woods listening to one note of binaural audio to the end of episode 4-390 of the RunRunLive Podcast.  Good job.  You are fit and ready to race. 

My training is going great.  I’m ready for my race.  Anything can happen of course but I’ve done the bits that I can control. 

Looking at the calendar I can see that the next episode is scheduled to fall on the weekend of the race.  That’s probably not going to happen.  I’ll figure something out.

As is my habit I tend to focus on running the race, not on social media or taking pictures.  Don’t expect me to do a running commentary.  I don’t see any facility for athlete updates either.  I would suggest following Mike Croy and Kevin Green on the social media feeds because they will be with me and lucid. 

I could give my phone to my wife but she is fairly useless with social media. 

If anyone wants to say ‘hi’ at the race I’ll be driving out from Massachusetts the morning of the 27th so I can make check in Friday night.  If you DM me or shoot me an email at cyktrussell at Gmail I’ll give you my contact info. 

I found a couple odd things on Netflix this past week.  One is a documentary by Werner Hertzog called Cave of Forgotten Dreams.  Werner Hertzog is a German director.  Every time you see a movie that caricatures German directors they are talking about Werner. 

They let him bring cameras inside the Chauvet Cave.  This is a cave that contains the oldest human paintings on earth (as far as we know).  The paintings are pristine because a landslide sealed them off in antiquity.  These are beautiful works of art from our ancestors of 30,000 years ago. 

There’s also a pretty good documentary on Bob Weir called “the Other One”.   

There’s a new podcast I’m listening to which is called The Cascadia Podcast about the history of the Northwest. 

All the links are in the show notes.

That’s it for me this week.  I appreciate all your support and encouragement.  There is a membership option on my website if you feel motivated to help me pay my bills. 

I wanted to take a moment to thank my coach for getting me to this point.  I, frankly, wasn’t sure I had this kind of training in me, but, here we are.  Once more into the breach.

Also wanted to thank a couple other folks for reaching out with their notes on the Burning River.  Local Sheila and runner Rick.  And my team mate Dane for the encouragement.  

It’s been an epic training cycle.

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: epi4390.mp3
Category:Running -- posted at: 5:50pm EDT

The RunRunLive 4.0 Podcast Episode 4-389 – DirtDawg and JustFinish Crewing a 100 miler

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4389.mp3]
Link epi4389.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 the RunRunLive Podcast episode 4-389.  This is your friend Chris.  I feel like I need to introduce myself and what we do here in case there might be a new listener or two.  That’s a challenge, for a couple reasons.  First, because we’ve been at this for over a decade.  Over the arc of that decade you an I have been through many seasons of both our lives and our endurance adventures. 

I certainly will share with you what adventures I’m pursuing in this season of the brief ride we call life, but it is going to be different from what we were talking about 3 years ago and will be different again, god willing, in 3 years.  Spoiler alert, my current season is one of training for a 100 mile race and today’s episode will topically reflect that. 

Today we talk to two guys I met and got to know through the seasons. Mike and Kevin, whose respective ‘noms de enduro-guerre’ are DirtDawg and JustFinish.  (How weirdly cool is it that we get to give ourselves handles?)  I’m talking to them because they have agreed to pace and crew me for my race in 4 weeks. 

I’m also going to give you a longish review of my last training week which culminated in 93+ miles and a 50 mile long run. 

Since the interview is long and my training update is long, you’re just getting the one article this week.   

And – remember up in paragraph one where I said there were two reasons it’ shard to describe who we are here at RunRunLive and what we do?  First, was it depends on what season we’re in.  Second, is because you’re going to get what floats through my brain any particular week.

We have different themes but it always circles around the power of endurance sports to teach us, to change us and to give us perspective.  That perspective is transformative in itself, and humbling.  You and I, DirtDawg and JustFinish, we are all crushed by the gravity of change together in a community of endurance.

So here we are episode 389.  389 is another good year for classical reference.  In 389 BC The Athenian general, Thrasybulus, led a force of triremes to levy tribute from cities around the Aegean and support Rhodes, where a democratic government was struggling against Sparta.

What’s interesting about this is that on this campaign, Thrasybulus captured Byzantium, so that he could impose a duty on ships passing through the Hellespont.  The Hellespont is the narrow opening that connects the Agean Sea to the Black Sea.  Many scientist believe this opening was caused by the ocean catastrophically blasting through this sliver of land as the sea rose after the last ice age and is the historical and cultural source of the great flood myths, like Noah. 

Anyhow, Byzantium was a town founded by the Greeks 300 years earlier.  It passed back and forth with the Persians and Greeks and Romans.  In 330 AD Constantine moved the seat of the Roman Empire there and founded what would become Constantinople. 

Constantinople held out until 1543, when the Ottoman Turks finally took it over and now it is Istanbul, the heart of Turkey.  See, 389, another suitable number. 

My training is going well.  I’ve got one more big week of miles then I’ll taper into the race at the end of the month.  Nothing is broken, so we’ll see.  It’s all good.

Over the last few weeks you probably saw a plague of emails from social media sites and others, many of whom you probably don’t remember signing up for.  This is because of the recently enacted GDPR, or General Data Protection Regulation enacted by the European Union.  It’s basically the rules around what you can and can’t do with people’s data and what you have to tell them when you’re doing it.

So, in the spirit of the GDPR I’m going to let you know what I’ve been doing with your data.

When we first met, your data and I, your data was very shy and didn’t interact much.  But, over time, as we got to know each other, and spend time together, your data and I have formed a bond of mutual respect and affection.

There have been many warm summer evenings where your data and I have taken long walks on the beach and shared stories around an open campfire in the twinkling starshine.  Don’t get me wrong, I’ve always been a perfect gentleman with your data!  (well there was that one night where we had too much sangria at the Cinco de Mayo party, but, let me not tell tales about the chance encounters of consenting architectures)

Mostly we just cuddle.

So, yeah, your data is safe with me.

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.

M

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 – Ultra Training Update - http://runrunlive.com/ultra-training-and-the-penultimate-big-week

Voices of reason – the conversation

Mike Croy (DirtDawg) and Kevin Green (JustFinish)

Kevin is currently training for the Marquette 50. He finished Burning River in 2010 and the Grand Slam of Ultrarunning in 2011. Kevin is a project manager in the automation industry, is married to Stacy and has two very active daughters, Nora and Leah. He plans to relaunch http://www.JustFinish.com this fall.

Mike “Dirt Dawg” Croy is a father, husband, runner, yoga teacher working with veterans, homeless shelters and educators, and serves as a high school principal working with at risk high school students. Mike has run up to a 100 miler and pac

ed at a few more. He had also run over 20 marathons and organized several fat ass ultras over the years.

Mike lives in Metro Detroit with his wife, 2 kids, and border collie Dash.

http://dirtdawg.podbean.com/

https://itunes.apple.com/ca/podcast/root-2-shine/id1099574983

Outro

OK my friends, you have staggered through the dark to the end of episode 4-389 of the RunRunLive Podcast.  Good for you, because theirs not much cover and it was pretty hot. 

Like I said, my training going well and I’ve got nothing to complain about. 

My garden in coming in.  Looks like I’m going to get beans, tomatoes and maybe some squash.  I harvested enough lettuce and kale for 3 lunches this week.  And my berries are coming in.  I was just out there and picked a few.  The birds were screaming at me like I was picking their berries! I’m not sure the half pint of berries is an even trade for the half pint of blood I gave top the mosquitoes to get them. 

I notice my thighs are getting bigger.  That’s an ultra thing.  I remember it from 10 years ago.  I will probably try to see if I can use this fitness in the fall for a marathon.  I remember I hade 2 or 3 really good years after the last ultra cycle I trained through, so maybe there’s a correlation.  Maybe that’s the secret.  Go deep every few years and then coast for a few!

Certainly, setting bigger goals drives bigger changes.  In life as in the training effect.  Set a big goal and do the work to get there.  It’s not rocket science.  Try it.  You’ll see.  Do something that scares you. 

I was a little down after Boston.  I came into this a bit mentally jaded.  I look at all the stuff I’ve done over the last 20 years both personally and endurance sports wise and I get a bit blue.  I think ‘Geez, I’ve done all this stuff, what the heck am I going to do now? And, do I have enough left in me to do anything significant anymore?’  I almost feel like I’m looking at my life in the rearview mirror.

But, again, I’m learning that the basic truths are still true.  Set that big goal and you will figure out how to get there.  Doesn’t matter if your 16 or 60.  It’s what you do today. 

I get asked in my role by board of directors “What are the results going to be this quarter?”  And the way I answer that is, that I can’t tell you exactly what is going to happen in the short term, but I can tell you that we are absolutely doing the things we need to do today to be where we need to be when that time comes.  Because that is what I can control. 

Are you setting goals that scare you? 

Are you doing what you need to do today, right now, to be where you want to be 6 months from now? 

If not, set the timer for 20 minutes and don’t’ stop working until it goes off. 

Then do it again.

You do that 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: epi4389.mp3
Category:Running -- posted at: 8:55pm EDT

The RunRunLive 4.0 Podcast Episode 4-388 – Mike Schools us on Form

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4388.mp3]
Link epi4388.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 the RunRunLive Podcast episode 4-388.  This is Chris, your host for today.  Yak farmer.  Zombie hunter.  And amateur consumer of history. 

388 is an odd number.  In the year 388 by the Gregorian Calendar and the Julian Calendar Theodosius I consolidated power in the Western Roman Empire by beating up Magnus Maximus. Magnus Maximus is a kick-ass name.  Magnus Maximus was from Britania and usurped power in one of the messy transitions that went on as the Empire was starting to fall apart. 

It had a larger impact a century or so later because when he left Britain to go fight Theodosius, Magnus Maximus took all the available soldiers with him, which left Britain pretty much unprotected. 

You see, when the Romans assimilated a region, like Britain, they said, “Hey you don’t need forts or weapons because we’re here to protect you now.”  Standard operating procedure to keep the rebellions down. 

When the Romans pulled out those pesky Scots and Irish started raiding and the Romanized Brits had nothing to protect themselves with.  Someone came up with the bright Idea of hiring in some Anglo-Saxons from the continent as mercenaries – and we know how that ended up working out.  That’s why when you refer to England you’re calling them Anglo-Saxons now. 

Anyhow – 388. 

Today we talk with Mike who runs (see what I did there) Mike’s Running School.  We talk about mechanics and form and how to teach running. 

I’m also going to talk about my Ultra-training.  I’m learning a lot!  It’s interesting.  And I’ll do a bunch of product reviews around all the new stuff I’ve gotten in the last couple months.

It’s the summer solstice and the days are long up here.  Not too hot yet but long.  I got my garden in.  I’m been having a pitched battle of my own with the various critters and varmints.  It will all be worth it if I can have that one perfect, warm tomato on a bed of fresh basil. 

It’s also baseball season.  I’ve got a baseball problem that I need help with. 

My wife was cleaning this week and tried to throw out that old baseball bat I have.  Now, I found this bat when I was cleaning out an old house that my dad bought 30-40 year’s ago.  It was just kicking around all these years and somehow I still have it. 

So I looked it up on the internet.  Turns out it is a Spaulding Boys Wagon Tongue bat from somewhere around the 1880’s.  Yeah.  I have a 140 year old bat.  I don’t want it.  But, I would like it to go to a good home. 

Anyone want or need a 140 year old baseball bat? 

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.

M

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 – Ultra Training Update - http://runrunlive.com/ultra-training-update

Voices of reason – the conversation

Mike Antoniades

Mike is the founder and Performance & Rehabilitation Director of the Movement & Running School. Mike’s passion for Rehabilitation, Running and Speed began a long time ago when as teenager he had a serious knee injury.

He specialised in movement re-patterning and rehabilitation after injury or surgery and focused on Speed & Running training for athletes of different sports.

He set-up the first Rehabilitation & Speed centre in the UK 1999 and his Clients include among others : athletes and teams from, The English Premiership, English Championship, German Bundesliga  Rugby Union, Rugby league, Handball, Lacrosse, European Olympic Associations as well as Elite Track & Field athletes including World & Olympic Gold Medallists.

Mike has been a coach for over 35 years and began coaching in 1982. He has worked in the UK, Europe and the USA. He has coached at professional and academy level and is a consultant for a number of professional Soccer clubs as well as track and field and Marathon athletes in the UK and Europe.

www.runningschool.co.uk

 

Section two – Stuff Review 2018 – http://runrunlive.com/stuff-review-spring-summer-2018

Jaybird Run Headphones, Jaybird X3 headphones, TailWind Nutrition Rebuld Recovery, Hammer Nutrition Starter Kit, Squirrel’s nut butter, Three Sisters Herbal Bug Away and Hoka Challenger 3 Trail Shoes

Outro

OK my friends, nice work, you have run crisply with perfect form to the end of episode 4-388 of the RunRunLive Podcast. 

It’s been the end of an easy week for me.  We’ll see what coach has in store for me next week. 

Buddy the ancient wonder dog is doing well.  It’s been cooler and dry.  What really bothers him is the humidity.  When you are mostly covers in a black fur coat it’s hard to cool your core.  I know this from experience. 

Coincidently, I was reading this week that back hair is one of the DNA snippets that we inherited from the Neanderthals. 

I’m short on time today so I’m going to move you quickly to the exit. 

One quick story.  Last year they replaced the ignition on my old motorcycle.  When they did that they saved the old key.  Now I have one key to start it and another to open the gas tank and get into the seat compartment. 

This week when I got home form the office I noticed that I had lost the gas tank key.  Which is a problem.  I had about 110 miles on that tank of gas.  I typically hit the reserve tank around 140-150 miles. 

I called the Honda guys and asked for help.  They forwarded me to Jim’s Key and Lock out in Leominster.  By the way Minster is an Anglo-Saxon word that means church. 

Turns out these tank locks are super easy to pick.  Like child’s play.  The guy popped it right open, read the key code off the lock and made me a couple more keys before I ran out of gas. 

Wasted a day but learned something new. 

I guess the thing I learn as I get older is not to freak out.  I mean when I first saw the key was missing I could have dropped into full-on panic mode and gotten all ‘the sky is falling’ and ‘Woe is me’ but that doesn’t get you any closer to a solution. 

Life’s full of these little irritating events.  This one threatened at first blush to turn my old motorcycle into a paper weight, but it all worked out. 

Don’t worry.  It will all work out. 

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: epi4388.mp3
Category:Running -- posted at: 4:47pm EDT

The RunRunLive 4.0 Podcast Episode 4-387 – Gene Keeps Getting Faster

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4387.mp3]
Link epi4387.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 the RunRunLive Podcast episode 4-387.  This is Chris, your endurance partner for today’s workout. 

Today we have a chat with Gene Dykes who is currently knocking down most of the over 70 distance records.  He’s found some sort of fountain of youth and just keep s getting faster. 

In section one I’ll give you an update on my 100 miler training and what I’ve learned.  In Section two I’ll talk about the aging athlete.

Buddy the elderly wonder dog is hanging in there.  He goes the first 2 miles of all my trail runs with me.  He got 5 runs in last week.  Then he sleeps.  I sometimes have to carry him up the stairs when his back hips don’t work.  And I don’t expect him to jump up into my truck anymore.  It’s ok.  He’s done his part.  Now it’s my turn. 

I’ve been training consistently.  Typically 6 miles Tuesday, 10 Wednesday and 6 Thursday then back-to-back longs on the weekends.  It’s not a bad cadence.  The trails are drying out. 

The mosquitoes are out but those only get me if I stop too long.  As we get into the summer the deer flies will show up and I’ll have to get some of those sticky patches.  They are real pests.

I booked my hotel for the ultra.  And I got some wonderful news today.  Dirtdawg and JustFinish aka Mike Croy and Kevin Green are going to crew and pace for me.  Both those guys have run this course.  This is a big bonus. 

I got a haircut this weekend, actually on Memorial Day.  The place I usually go was closed for the holiday.  I went to a lower end clip joint chain that was open. 

I was a bit afraid with the guy I got.  I haven’t had high quality experiences with this chain.  But I had a business trip and needed to get it cleaned up. 

The kid was wearing a wrinkled white tee-shirt, looked rather slept-in, with a sleeveless black denim vest covered in studs.  Quite disheveled.  He had goth tattoos all over him and piercings.  Showing my age and upbringing I wondered if putting my grey head in his hands was a smart thing to do.

I had just finished reading Catra Corbett’s new book about how she was a goth meth addict before she got in to ultra-running.  But, looking at this kid I figured he was a bit overweight to be an addict. 

Besides, it’s not hard to cut my hair, what’s left of it that is.  You can’t really screw it up. 

He did a very precise job.  Worked me over like I was some important bonsai topiary.  Even worked on my crazy old-man eyebrows. 

I really need to work on my assumptions and stop profiling people.  We all turn into our parents at some point, don’t we?

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.

M

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 – 100 Miler Training - http://runrunlive.com/training-report-100-miler-from-the-front-lines

Voices of reason – the conversation

Gene Dykes

I’m sure you can make some of the awkward pauses go away, but I suppose trying to figure out what to do when we were talking over each other will be tougher. 

 

I had fun – it’s always fun to talk about running!

 

I’ve attached a couple recent pictures that were pretty good:

 

One shows me during a 24-hour track race a couple weeks ago (I only ran for 14 hours of the Dawn To Dusk To Dawn, though) where I set USATF age group track records for 50K, 50 miles, 100K, and 12 hours.

 

The other shows me at the finish line of the Rotterdam Marathon on April 8, where I ran 2:57:48 to eclipse Ed Whitlock’s 3:00:23 world age 70 record.

 

Section two – Running into the Sunset – http://runrunlive.com/running-into-the-sunset

Outro

OK my friends you have set an impressive age group record while progressing to the end of episode 4-387, nice work. 

Two of my training buddies, from my age group had a good day at the Vermont Cities marathon over the weekend.  They got great weather.  Overcast and cool.  Brian, who ran a 3:35 at Baystate with me in the fall, knocked out a 3:29 change! And Tim powered through to a 3:16.    Now officially the slow guy again!

Watched an great documentary on Netflix called Chuck Norris vs Communism about the impact of bootleg videos on Romanians in the 80’s.  It’s been out for a while but I hadn’t seen it yet.  Really well done.  You’ll like it.  Especially if you lived through that era. 

I have a big weekend coming up.  If I can pull it off I’m going to run 35 on Saturday and another 20 on Sunday.  Yikes! 

I had a good week – got all my runs in.  I had a business trip to Salt Lake and I used that to practice more of this miserable, exhausted running that I’m supposed to be practicing. 

Ran 6 miles Tuesday morning.  Flew out late to Salt Lake.  Got about 5 hours sleep. Got up and went exploring Wednesday morning.

I was originally aiming for the mountains but I ran by a canal, maybe a river, with a wide path so I turned onto that for the bulk of my run.  I ended up getting around 9 miles in, partly because I was running short on time and partly because I ran into a fence. 

The canal trail literally ran into a chain link fence.  I think it was because there was a school nearby and they were trying to keep the kids out.  There was a kid size hole at the bottom.  You know how they bend up the corner of the chain link to get under?  But, I made the decision that I wasn’t going to wriggle under a fence in the suburbs of West Jordan to get that last mile in. 

It was a nice run.  The trail was wide and crushed rock and flat.  It ran behind people’s houses.  A whole line of ¼ acre lots.  It’s always interesting to look into people’s backyards in a voyeuristic way.  Some people had gardens, some had chickens and some had angry dogs. 

The river or canal itself was what I would call grey water.  I don’t know if that is just the color of the water in Salt Lake or if it is some sort of legacy drainage system.  It didn’t smell bad, but it didn’t make me want to go for a swim either. 

Since it’s spring the canal was full of wild ducks and their little gangs of ducklings.  I was subjective to maximum duckling cuteness the whole time as they scurried and paddled away from this strange lumbering thing on the trail in the slanting morning sun.  I even passed a couple ‘joggers’ out there. 

On my way back, when I left the trail I had to navigate the now bustling streets of suburbia.  At one point I was coming up to an intersection and saw a crossing guard.  These are the community volunteers who are posted at busy intersections near schools with a reflective vest, a held held stop placard and a righteous attitude.   

As I was lumbering up the sidewalk towards the intersection I caught the vigilant woman’s eyes and gave her the conspiratorial nod.  She moved out and stopped traffic for me!  I tipped my hat and said “You’re the best!”

The world is a good place filled with good people. 

 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: epi4387.mp3
Category:Running -- posted at: 6:21pm EDT

The RunRunLive 4.0 Podcast Episode 4-386 – Pat Runs Boston

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4386.mp3]
Link epi4386.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 the RunRunLive Podcast episode 4-386.  This is Chris, your host.  How are we doing on the fine spring day?  I love May.  Don’t’ you?  Up here in New England it’s a time of rebirth.  The trees and bushes go from brown to green in the span of a few days like one of those slow motion nature videos. 

We are close by the summer solstice.  We get back all those long dark winter days.  The sunrise today is 5:19 AM and the sunset is 8:02.  Plenty of time to get stuff done!  It’s still cool in the mornings and hasn’t gotten hot yet during the days.  This is the week after Mother’s Day when those of us who have read the farmer’s almanac start planting our gardens, and those of us who are over enthusiastic have to replant what they killed by planting it two weeks ago!

Today I have an interview with Pat who is from Calgary and ran his first Boston this year in the epic weather.  In section one I’ll give you a write up of the trail race I ran last weekend.  And in section two a quick book report on the second book in the Takeshi Kovacs series.  A real grab-bag of topics. 

You might ask, Chris it seems like you’re just stuffing random topics into a show to make a deadline.  And I would answer no, I’m embracing a random universe, I’m satisfying the souls of the renaissance woman and men who are endurance athletes and well… a deadline is a deadline!

My training for my first hundred miler is going as well as can be expected.  I topped out a couple 50+ mile trail weeks and now I’m in a recovery week to get the benefit.  With the long days I can go out in the morning in the forest behind my house.  I can be back before most people are even up! 

It’s beautiful out there.  The trails are drying up nicely.  I take Buddy the elderly wonder dog with me for the first 2-mile loop and he loves it.  He’s a trooper.  In the morning it’s cool and the bugs aren’t out yet. 

Let me tell you the story about Buddy’s soccer ball.

Many moons ago when I was a soccer coach for my kids I ended up with a kid’s soccer ball in my bag of balls from the local field.  It was one of the little ones for little kids.  It eventually ended up in my front yard and became the dog’s soccer ball.  Buddy never popped it, he just played with it.  For a decade it was a fixture in the yard. 

This spring, unknown to me, it disappeared.  A couple weeks ago I was out in the trails and there was Buddy’s soccer ball a ¼ mile from the house on the trail.  Then yesterday I was out and I saw it again, now maybe ¾ of a mile out on the trail. 

It seems some friendly interloping dog came into our yard and took Buddy’s soccer ball for a carry in the woods.  The problem is that I don’t come back the same trail I got out.  But, yesterday it didn’t seem right to abandon it so I grabbed it and carried it with me as I was running through the woods.

I was like some grade schooler goalie given a coach’s penalty.  “Take that ball with you and give me 20 laps!” 

A muddy, half-deflated kid’s soccer ball isn’t as easy to carry as you would think.  I didn’t want to put it under my arm, like an American football, because it was quite muddy.  I had to sort of clench it in one hand.  It was a bit unwieldy.

But, now it is back where it belongs.  Lying in the grass beside an elderly border collie… until a thieving rover roves by once more. 

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 – Wapack and Back 2018 - http://runrunlive.com/the-wapack-and-back-2018

Voices of reason – the conversation

Patrick Hanlon

Patrick Hanlon, 51, is an educator, writer and photographer based in Calgary, Alberta, Canada. He has been a long distance runner for the last 9 years and can be regularly found running along the Bow River. He has completed 11 marathons including Big Sur, Edmonton, Calgary, Nova Scotia, Nashville and Boston. His account of the 2018 Boston Marathon can be read at: Gratitude Versus Expectation: A Marathon Meditation

 

Section two – Broken Angels – http://runrunlive.com/broken-angels

Outro

Ok my friends you have stumbled down a rocky slope to the bottom of the mountain that was Episode 4-386 of the RunRunLive Podcast.  Mission accomplished. Have a smoothie.  Throw in some extra Kale. 

I started figuring out the logistics for the 100Miler.  It is the Burning River 100 in southern Ohio.  It starts on Saturday July 28th at 4:00 in the morning.  I am not going to try to guess a finish time but it will be some time Sunday Morning.  It’s a point to point.  They bus you out from the finish at 3:00 in the morning. 

The course doesn’t look to bad.  It’s only got a few thousand feet of gain and loss over the 100.  So nothing like the Wapack.  The timing is a bit troublesome.  With that start time I’ll be running the last half of the race in the dark.  Doesn’t sound like I’ll be getting much sleep that weekend. 

I haven’t decided if I’m going to drive out and get a hotel or maybe rent a camper or something.  I know I won’t be in any shape to drive afterwards. 

And, this is where you come in.  I need pacers and crew. Who wants to come pace me through a section of the last 50 miles?  I’m going to be going super slow.  It’s going to be the middle of the night.  All you have to do is keep me on course and say encouraging things like, “Come on, you can barely see the bone protruding through the skin, rub some dirt on it and suck it up!”

Shoot me an email and we’ll make a date.

Guess what else? 

I got my old motorcycle running this week.  Yup, that bike that I bought factory fresh in 1985.  It lives. 

Here’s the story. 

Last summer the clutch started getting soft on me and I didn’t have time, money or energy to attend to it so I just packed it away into the garage for the winter.

I dropped it off last week at the shop and had them take a look.  With a clutch problem it can either be simple or hard.  It might be simply air in the line or fluid or a leak in a line.  Or it can be the slave cylinder or the oil seals where the clutch meets the engine.  I was a bit terrified that this was going to be one of those take the engine apart kind of things. 

I know from experience that if this was a car that clutch could run me $1500 dollars and I wasn’t really excited about spending that on a $1,000 motorcycle. 

I called the guy and asked if they had figured out what was wrong.

He said, “You’ll have to call back later we’re still building the estimate.” 

That sounded to me like I should start mentally preparing for the worst. 

I called back.  My heart sank when he said, “I’m sorry but it’s the slave cylinder and an oils seal.” 

Then he continued, reluctantly, “It’s going to be $238 dollars.”

I heaved a sigh of relief and told him to go ahead.  Got to love the simple engineering of a Honda motorcycle!

So, as it turns out, 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: epi4386.mp3
Category:Running -- posted at: 7:17pm EDT

The RunRunLive 4.0 Podcast Episode 4-385 – Brian Burke’s Running Adventures

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4385.mp3]
Link epi4385.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 the RunRunLive Podcast episode 4-385.  This is Chris, your host.  Who am I?  I don’t really know.  But, I’m working on it.  And I’m hopeful. 

In this podcast we talk about endurance sports and other complimentary topics that can help you find succor in your life.  We have been doing it for 10+ years now.  It’s been a fine ride.

Been quite a spring so far hasn’t it?  Boston was epic.  I got a lot of positive feedback on the race report.  Thank you.  I took a little extra time putting my thoughts together there so I’m glad it resonated.  I wanted to tell a good story and see if I could put you in it, so you could live the story with me. 

Particularly rewarding for me was to hear from others that were in the race and have them say “You nailed it!” and forward the post to their friends. 

Eric is putting together a video from what he could reclaim form the race and he’s going to use part of my audio to support the video story.  His camera is waterproof, but it was raining so hard the water got into the microphone and essentially muted it. 

I recovered fine from the race.  No problems. Got busy trying to make up for all the bad eating and drinking I had been holding at bay during the training cycle!

Last weekend we held our 27th Groton Road Race.  We got a bit of rain, but it was very successful.  We had good numbers this year, the shirt was great, and people seemed to really enjoy the earlier starting times. 

The cooler temps made for some good race times.  I ‘ran’ the race on Saturday this year, really just jogged it.  But, good enough to get my name in the results to keep my 27-year streak going.  We stopped to pick up trash and other things.  Even after I led a crew to clean up the course the previous weekend, there is always a few fresh beer cans that we have to police up. 

Teresa set a PR in the 10K this year.  She ran it in 53 minutes.  That beats my official time of the day before.  Good for her.  It is great to be young.

I’ve launched into my training cycle for the 100 miler this week after a couple light recovery weeks.  I’ll be running 3 days of middle distance during the week then back-to-back distance on the weekends.  All of it on trails. 

I’ve been getting up this week and heading out into the trails early.  I take Buddy the Extremely old Wonder Dog for the first 2 miles than I head back out.  It’s beautiful in the trails in the morning.  The sun comes up around 5:40 and I’ve been getting out by 6:00.  Really nice.  You should try it. 

Today we have a conversation with Brian Burk who is a an ultra-runner with many adventures to his credit and is also a writer. 

In section one I am going to read you an old post on how to recover from a marathon because I thought that might be timely for people.  In section two I’m going to talk about future narratives and red blood cells.  A bit of the old vinny-vin-vino. 

I’ve been exploring a meditation site called ‘Calm’.  They have a free 7-day beginners program where the guided sessions are about 10 minutes long.  A lot of it is exposition, i.e. instruction, but it’s a good basic introduction to breathing meditation. 

The day 5 session is particularly good.  Or at least I found it resonated.  It addresses the ability to let go of the need to do something.  It’s primarily a phone app, but I went to the website instead.  As an extra-bonus of the web site they have a looping white noise track that is pretty good for concentration enhancement that plays automatically.

But, I digress.  I recommend you find a quiet place and listen to the day 5 session.  (Ironically I stopped to take some quick notes so I wouldn’t forget to tell you about it!)

We all have our lists and impending deadlines and these things tend to push us through life by creating tension that drives us to do stuff.  But that causes us to rush through life without looking out the window to see what is going on within and without. 

This session explains how to shut that rush to do things down and how that gives you a healthier perspective.  And ‘perspective’ is the correct word.  Because, through focus you can observe the scurrying of the mind to get things done, and without judgement, know it for what it is. 

You gain an awareness that you don’t have to fill every moment with something.  That there is a value of non-doing.  Through practice you learn to give yourself permission to pause. 

Learn how to give yourself permission to pause. 

But not now!

We have to get…

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 – Recovery after a marathon- http://runrunlive.com/9-steps-to-recovery-after-a-marathon

Voices of reason – the conversation

Brian Burk

Brian Burk

ULTRAMarathon DISTANCE RUNNER

Brian’s running adventure started in 2000 stationed on top of the world, at Thule Air Base, Greenland he ran 1200 miles.  As a member of the Air Force Special Operations Command the worlds events around Sept 11th distracted him from his running.  In 2005 he ran his first marathon while stationed in the United Kingdom.

Since that time with a lot of help and inspiration from the running community he has raced distances from 5k up to and including three 100 Mile races and nine 24 hour events.  Some of Brian’s achievements and personal bests are:

Marathon 3hr 53m 47s
Umstead 100 miler, 21hr 36m 36s
Graveyard 100 miler solo 23hr 05m 05s
Grand Canyon Rim2Rim2Rim 19hrs 30m
JFK50 Miler: 9hrs 36m 27s

With a passion for writing Brian has had two features published in a national running magazine, on various running blogs and on his own at briansrunningadventures.com.  Brian’s first novel, Running to Leadville, a fictional story about running the Leadville Trail 100 has been well received by runners and non-runners alike.  His second book 26.2 Tips to run your best MARATHON, will help you shave time off your race results with running any faster.  You can follow Brian on Twitter @cledawgs  Instagram @cledawgs and Facebook at Brians Running Adventures.

 

Section two – The importanceof narrating the future – http://runrunlive.com/the-importance-of-communicating-a-future-narrative

 

Outro

My friends you have stumbled through the finisher chute of episode 4-385 of the RunRunLive Podcast.  Time to get something to eat, rest those feet and treat those blisters.

We switched from winter to summer up here.  I went out at lunch for 6 miles of easy road work yesterday and it was in the high 80’s Fahrenheit.  I wanted to see how it felt.  I tried to convince my body that the heat wasn’t uncomfortable or even unknown, just a new thing, or a remembered thing to run with.  It wasn’t bad. 

My Plantar Fasciitis is flaring up right now.  I think it’s a combination of things, but I have to keep an eye on it.  Make sure it doesn’t’ go chronic on me.  I have a couple back to back long runs this weekend in the trails and we’ll see how it feels out the other end of that. 

Have another podcast tip for you… With these longer runs I have a need for some long-form content.  I listened to a great interview of Irish poet Michael Longley by Krista Tippet on the podcast “On-Being”.  This is one of those podcasts where you have to read the notes and see if the topic or person is really something you want to stick in your head.  Some of it is not for me.  But the interview of Michael Longley was chock full of wisdom.  Nuggets like “self-importance engraves its own headstone”, and “art and poetry require a certain insouciance”. 

The episode is called “ the vitality of ordinary things”.  Maybe it was the heat, but I very much enjoyed the wisdom when I was out on my lunch run yesterday.

Ok my friends, I have to go, but remember you have my permission to pause and when you pause to remember the magic in ordinary things. 

And thank you all for the compliments on my Boston piece.  As the poet says, ‘It’s ok to accept compliments, but don’t inhale them.”

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: epi4385.mp3
Category:Running -- posted at: 7:27pm EDT

The 2018 Boston Marathon

The RunRunLive 4.0 Podcast– Boston 2018

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/Boston2018.mp3]
Link Boston2018

 

We are near the ‘one-mile-to-go’ marker.  Eric says something about one more hill. 

The crowds are thicker and more enthusiastic than they should be, but this is Boston.  The spectators take it as seriously as the runners.  A multi-colored sea of umbrellas lines the road and the encouragement is loud enough to rise above the storm.  Because it is the Boston Marathon, and this is our race. 

I am slowed but not walking.  Eric has those ultra-marathon legs and is pulling me.  If he wasn’t there I might, I just might, take a walk break.  But I don’t.  And we grind on. 

This race has ground me down but has not beaten me.  The rain continues to come in sheets and stand-you-up blasts of cold wind.  It is a din of squishing footfalls and the wet-plastic scrunching of ponchos, trash bags and rain coats.  All cadenced by the constant buffet and roar of wind-driven rain smashing into humans. 

That one more hill Eric is talking about is not really a hill.  But I know what he means.  It’s Eric’s 10th Boston and he has decided to run it in with me even though my pace has deteriorated in these last 2 miles as my legs lose the battle to this Boston course. 

I will not stop. 

It’s my 20th Boston so I remember when they added this underpass to avoid a road crossing many years ago.  I remember the old days of looking ahead and wishing with all my heart to see the runners disappearing to the right onto Hereford Street.  Now we looked ahead to see the moving tide of storm shattered humans jog left and dip under and out the other side. 

We don’t walk or slow our grimly purposed grind through the storm.  We rise out of the underpass.  Shifting to avoid the walkers or stumblers, or just having to jostle through yet another weaving, wet, exhausted, human-trash-bag blasted into our personal space by the gusty rain. 

There is not much antipathy left for these wayward castaways.  An elbow, a shoulder, a tired shove and we all keep moving. It’s like being inside a washing machine filled with ponchos and rain gear with a cold firehose turned on you at the same time. 

We all just want to finish.  

Ironically I feel a tail wind slap me on the back as we grind up Hereford.  The only tail wind on the course.  Maybe a bit insulting. Too little, too late.

Eric says his family is in the crowd somewhere up by the turn onto Bolyston and I grudgingly grind a wide tangent as he searches the crowd.  Nothing against his family but I don’t think I’d stop here to see God if he were behind the barrier.  The pull of that finish line is too strong, and I’m exhausted from 3-plus hours of pummeling rain and wind and cold. 

Typically, in a rainy race people will strip out of their protective clothing in the first few miles as they warm up.  Not today.  They never warmed up.  But now, as they approach the finish line and the anticipated succor of hotel rooms and hot showers they begin to shed their rain carapaces en masse. 

For the last 10 miles I have been looking out the 6-inch circle of my found poncho’s hood.  Now as I pull it back and look down Bolyston it is an apocalyptic scene. 

Usually in high wind situations the discarded rain ponchos and trash bags will blow across the course like dangerous plastic tumbleweeds to tangle the runners’ legs or lodge in the fencing.  Not today.  The cold rain is so heavy that it plasters the detritus to the pavement like so many giant spit balls. 

Through this apocalyptic landscape we grind out the last ¼ mile of this storied course.  There is not much of a sprint in my stride as we push through the timing mats.  I pull up the found poncho so the timers can see my number.  I’m still clutching my bottle in one cold-cramped claw.  I never finished my drink. I’m not sure I could let go of it if I wanted to.  My hands ceased to function as hands more than an hour ago. 

Grimacing we finish.  Around us runners throw their arms up in celebration.  The look on their faces is a combination of triumph, relief and disbelief.  They have survived the worst weather that Boston has ever offered up.  They got it done on a day that was at once horrible and at the same time the most epic journey in a marathon most will ever experience.

And not just any marathon. 

The Boston Marathon. 

They lived to tell the tales, and this one will be talked about for decades.

I was wrong. 

I thought I had seen everything and raced in every type of weather.  I have never seen anything like this.  The closest I have come was the last leg of the Hood to Coast Relay in 2016.  I had the same 30 mph head wind with the same driving rain.  But the difference that day in Oregon was that the rain was a few degrees warmer and I wasn’t going 26.2 miles on one of the hardest marathon courses.

I have experience. 

I ran my Boston PR in ’98 in a cold drizzle.  I rather enjoyed the Nor’easter of ’07. I had a fine day in the rain of 2015. 

Friday , as the race was approaching, when we knew what the weather was shaping up to be I wrote a blog post to calm people down.  In that post I said not to worry too much, it’s never as bad on the course as the hype makes it out to be. 

I said that the cooler temps were good for racing if you could stay out of the wind.  I mollified the nervous by noting that in the mid-pack there are thousands of people to draft with.  I cautioned against wearing too much rain gear as it would catch the wind and slow you down.  Instead, I recommended, wear a few layers to trap the heat.

I was wrong. 

I have never seen anything like this.

Most races would have canceled or delayed in the face of this type of weather.  Not Boston.  This type of weather at Chicago would have resulted in a humanitarian crises on the scale of an ill-timed tsunami rising out of Lake Michigan.  This weather at New York would have driven the runners and spectators into emergency shelters.

Not the Boston Marathon. 

This old dame of a foot race has been continuously pitting the best runners in the world against each other for  122 years.  This race is part of our cultural fabric.  It’s special.  We don’t stop for weather.  It’s too important to us to stop for anything. 

I remember emailing Dave McGillivray from a business trip in the days before the 2007 race as the Nor’easter bore down on New England.  I asked him if the reports were true, that they were considering canceling the race?  He responded matter of factly that he didn’t know about anybody else but he was going to be there. 

It’s not bravado or false courage.  It’s a mindset that we are part of something bigger than ourselves. 

The organization, the athletes, the cities and towns and the spectators are all in it together.  Together, on Monday, we all screwed up our grit and ran our race despite what wrath nature decided to unpack for us.

The athletes who run Boston are not the type to give up.  They have earned the right to be there.  Either by qualifying or working to raise thousands of dollars.  This is not the one-and-done bucket list crowd.  This is a cohort of seasoned endurance athletes who have trained hard and long over many years to get here.  If they skipped runs for bad weather they would never have made it to the start in Hopkinton. 

For the first time ever I decided to skip the Athlete’s village in Hopkinton.  From past experience I knew it was going to be a mess.  Based on the reports I have from other runners it was like a medieval battlefield scene.  The athletic fields turned into ankle deep mud under the marching of 30,000 runners.  Athletes struggled to find shelter under the tents.  Some crawled under vehicles in the parking lot in an attempt to get out of the elements. 

It was already raining and blowing hard as the day broke in Hopkinton.  The temperatures struggled to find 40 degrees.  There was no good place to be.  It was a mess.  There was no way to stay dry.  Waiting around to be called to the corrals runners started to accumulate a core temperature loss that would haunt them throughout the race.  The organization did the best they could but it was miserable and chaotic. 

I avoided it. 

My youngest daughter offered to drop me off in Hopkinton and I took the spectator bus downtown (instead of the athlete bus to the Village).  Seeing what the conditions would be, I took Eric’s offer of safe harbor at Betty’s place. 

It’s a long story, a Boston story, and it goes like this…  A long time ago, a family from St. Louis owned a home in Hopkinton.  They started a tradition of hosting the visiting Missouri runners in that home.  Eventually that family from St. Louis sold the home to Betty’s Family.  They continued the tradition and this is where Eric, one of my running buddies, who is from St. Louis, has been sheltering before his Boston Marathons. 

This year, Betty has sold the house and moved into a senior center, right next to the start.  She arranged to have the center’s hall open to the Missouri runners.  I joined a dozen or so gathered there in the warmth, replete with food and drink and good nature to wait for the start.  We didn’t know how lucky we were to have this safe harbor. 

Around 10:30 Eric, another runner and I made our goodbyes and started walking to the corrals.  We walked out into the storm.  We were ostensibly in wave 3 corral 3 but were soon to find out that much of the rigorous Boston starting procedure had been blown out the window. 

I made them stop at the big porta-potty farm on Main Street.  I took my dry race shoes, socks and hat out of their bag and wiggled into them in the cramped plastic box. 

Ready to race.  I tossed the sweat pants, old shoes and ski hat to the volunteer who was stuffing soggy cast offs frantically into a rattling plastic bag.

I have raced and run in all kinds of weather.  I generally know what to do and how to dress. 
Monday I dressed for racing in a 35-40 degree rainy day.  I had trained in much colder weather.  I wasn’t expecting this day to be too cold, especially once we started racing and warmed up.  The only real risk was at the end of the race.  If we were forced to walk or slow down we might get chilled.  I dressed based on my experience from 19 previous Boston Marathons and 60+ marathons over the last 25 years. 

And I was wrong.

I wore a new pair of high-cut race shorts that I bought at the expo.  I have a rule of thumb, especially after a winter training campaign, 35 and above is shorts weather.  We were close to but above that line.  I slipped on a thin pair of calf sleeves in deference to possible wind chill and rain.  Calf sleeves are good compromise between shorts and tights if the weather is on the line and add additional protection against cramping on cold days. 

For the top I added a layer to what I would usually wear.  I had a thin tech tee shirt that I had made into a tank by cutting off the sleeves as my base layer.  On top of that I wore a high-quality long sleeve tech tee I got from Asics for the 2014 NYC race and on top of that my Squannacook singlet with the bib number.  People forget that the bib number is waterproof and wind proof and helps keep your core warm.  Three layers plus the oversized bib should keep the core warm. 

I wore a pair of tech gloves that were designed for this in-between type weather.  You wouldn’t want to wear these when the temps got below freezing but they usually work well in the in-between temps.  I topped it off with a simple Boston race hat from 2017.  That’s the same scheme I’ve used in countless 35-40 degree rainy runs.

I was wrong.

Mentally I was prepared.  I’ve been doing this too long to worry about things I can’t change.  I was happy to not have another hot year.  I had had a decent training cycle and my fitness was good.  I had avoided injury except for a minor niggle in my high left hamstring.  I was ready to race.  I slept well.  I was ready to respect Boston.

I was wrong.  This was a different thing.  This was different than anything I had ever raced in. 

65 seconds.  That’s how long Eric said it took me to poop at mile 9.  I knew those porta-potties were there in the parking lot across from the reservoir.  I have used them in previous years.  I told Eric I wanted to stop. 

We had come to the conclusion that today wasn’t the best racing weather by that point.  We had been holding race pace fairly consistently up to that point down out of Hopkinton and into the flats of Ashland and Natick.  I didn’t feel horrible, but I didn’t feel great either. 

I was worried about spending too much and getting caught at the end.  My effort level was good, but a little high.  My heart rate was good.  But I weirdly felt like I was burning energy faster than normal.  I could feel the energy I was expending fighting the storm. 

Our ability to draft had been minimalized.  With the gusting wind and driving rain runners were having trouble staying in their lanes.  Even if you could get on someone’s shoulder that just meant you were in the wettest part of the road.  The runners you were trying to draft stuck to the dry crown of the road and in order to get into their shadow you had to run in the water filled wheel paths. 

Even a veteran like me, who knows the course, couldn’t make good tangent decisions as runners weaved and wobbled in the storm.  My watch says I ran an extra ¼ mile. 

People were running in all kinds of rain gear in an attempt to stay the effect of the tempest.  Shoes wrapped in bags tied at the ankles, runners clutching space blanket fragments, trash bags, ponchos and even shower caps that they had stolen from their hotels.  All bets were off.

I wanted to slow down and drop off of race pace to conserve energy I knew a forced break was a good psychological way of doing this.  Anyone who has raced with me knows that I will keep repeating things like “we have to back it off” but for some reason struggle to put this sentiment into execution.  A potty break would be a good reset.

Once we had the race monkey off our backs Eric and I settled into a reasonable pace and looked up ahead to anticipate the girls and the hills.  I wasn’t feeling great but it wasn’t critical.  I didn’t really know if I needed to be drinking more or how nutrition should work in this weather.  I told Eric it was now a fun run and he said “Anything under four hours is good”.

We ran on through Natick and Framingham.  Eric turned to me and asked, was that the ½?  I said I think it was.  They hadn’t put up the arch that has been there in recent years due to the wind and we almost missed it. 

Eric kept marveling at the spectators.  He kept repeating ‘these people are the real story’.  He was amazed that they were still out in force lining the course and cheering. 

The spectators at Boston take it as seriously as the runners.  If I could turn my head in the final miles I would see the incongruent, multi-colored sea of umbrellas lining the. route  The spectators at Boston are not spectators, they are partners, or rather part owners, with the athletes. 

Coming down the hill out of Hopkinton there were a couple of kids in bathing suits frolicking in a front yard.  One guy was wearing a mask and snorkel.  There are countless stories of spectators tying shoes and helping runners with food and nutrition when the athletes hands were too cold to work anymore. 

One out of town runner, in a fit of hypothermia went to the crowd looking for a spare rain poncho and got the nice LL Bean rain coat freely off a mans back so he could finish the race.  In some ways it reminded me of 2013 when the people of Boston came together to help each other overcome adversity. 

It’s been five years but our spirit is still Boston Strong. 

We ran on through to Wellesley staying on a good pace but trying to recover enough for the hills.  Other years you can hear the girls at Wellesley College screaming from a mile away.  This year the hard rain damped the sound until we were almost on top pf them. 

They were out there.  They were hanging over their fence imploring the shivering runners with kisses and high-fives.  Eric and I ran through smiling as always.  Even though my energy was low I drifted over and slapped as many wet hands as I could. 

Coming into mile 15 some combination of our slower pace and the increasing ferocity of the storm started to get the better of me.  I could feel my core temperature dropping.  I was working but I couldn’t keep up. 

How did this happen?  How could someone with my experience get it wrong?  Why was this different from any other cold rain run? 

It was, in a sense, the perfect storm.  The perfect combination of physics, fluid dynamics and temperature conspired to create a near perfect heat sink for the runners.  The wind, on its own, was just a strong wind.  The rain on its own was just a hard rain.  The temperature on its own was just another spring day.  But the combination pulled heat out of your body faster than you could make more.

The volume of rain driven by the winds penetrated through my hat and washed the heat from my head.  The same cold rain drove through the three layers of my shirts and washed the heat from my core.  My gloves filled with cold water and my hands went numb.  When I made a fist water would pour out like squeezing a wet sponge. 

The rain and wind was constant but would also come in big waves.  We’d be running along and a surge in the storm would knock us sideways or backwards like being surprised by a maniac with a water cannon.  I would stumble and lean into it and mutter “Holy shit storm!” or “Holy Cow Bells!” Really just to recognize and put words on the abuse. 

The wind was directly in our faces.  The rain was directly in our faces.  The whole time.  We never got out of it.  There would be lulls but then it would return with one of those smack-you-in-the-face hose downs.  My shoulder and back muscles were sore from leaning into it. 

I was having difficulty drinking from my bottle because I couldn’t squeeze my hand hard enough.  I resorted to holding it between two hands and pushing together between them.  People reported not having the hand strength to take their nutrition or even pull their shorts up after a potty stop. 

I was starting to go hypothermic and my mind searched for a plan.  Eric knew I was struggling. 

I started scanning the road for discarded gear I could use.  The entire length of the course was strewn with gear.  I saw expensive gloves and hats and coats of all descriptions.  We passed by an expensive fuel belt at one point that someone had given up on.  Eric knew I was suffering and I told him I was going to grab a discarded poncho if I could find one. 

As if on cue a crumpled orange poncho came into view on the sidewalk to our left and I stopped to retrieve it.  Eric helped me wriggle into it.  It was rather tight, and that was a good thing.  It was probably a woman’s.  It clung tightly to my torso and had a small hood that captured my head and hat without much luffing in the wind. 

It's at this point that Eric says I was a new man.  I may not have been a new man but the poncho trapped enough heat to reverse the hypothermia and we got back to work.  By now we were running down into Newton Lower Falls and looking up, over the highway at the Hills. 

Eric said, “We’re not walking the hills.”

I said, “OK” and we were all business. 

We slowed down but we kept moving through the first hill.  I focused not on running but on falling. Falling forward and catching myself with my feet.  Hips forward.  Lift and place the foot.  Not running just falling.

The hood of the poncho was narrow.  I had an enforced tunnel vision, but it was somehow comforting, like a blinders on a race horse.  I could see Eric’s blue shoes appear now and then on my right, or on my left.  I settled into my own, little, six-inch oval of reality and worked through the hills. 

Other runners would cross my field of vision and I’d bump through them.  I was in the groove.  I don’t know why but people’s pacing was all over the place during the race.  It might have been the wind or the hypothermia addled brains but they were weaving all over the road.  I had to slam on my brakes for random stoppages the entire race. 

Eventually I just ran through them as best I could.  I didn’t have the energy to stop.  This kind of behavior is unusual at Boston in the seeded corrals, but the whole day was unusual. I think the relative chaos of the start may have had something to do with it.

When we got to the corrals they had ceased worrying about protocol and were just waving runners through.  If you wanted to bandit Boston this year or cheat, Monday would have been the day to do it.  But you also might have died in the process, so there’s that. 

We got through the chutes and over the start mats without any formal starting ceremony.  The flood gates were open, so to speak.  Because of this I think the pacing was a bit strange at the start and we passed a lot of people. 

I was racing and Eric was doing his best to hold me back.  We chewed through the downhill section of the course with gusto.  Given the conditions we were probably too fast, but not suicidal.  Both of us have run Boston enough times to be smart every once in a while.  We were holding a qualifying pace fairly well and trying to draft where we could.  Eric had to pull off and have someone tie his shoe but I stayed in my lane and he caught up. 

We rolled through the storm this way until I realized this was not a day to race and we had to conserve our energy if we wanted to finish.  We metered our efforts and this budgeting process culminated in the voluntary pit stop at mile 9.

In Newton between the hills we’d focus on pulling back and recovering enough for the next one.  Eric had a friend volunteering at mile 19 who we stopped to say ‘hi’ to.  We were slow but we were moving forward.  We reached a point of stasis. 

Every now and then Eric would pull out his video camera and try to capture the moment.  I was thinking sarcastically to myself how wonderful it would be to have video of my tired, wet self hunched inside the poncho like a soggy Quasimodo.

I had brought a bottle of a new electrolyte drink called F2C with me.  It was ok but because of the cold I wasn’t drinking much.  I knew my hands couldn’t get to the Endurolytes in my shorts pocket.  I had enough sense to worry about keeping the cramps away.  I managed to choke down a few of the Cliff Gels they had on the course just to get some calories, and hopefully some electrolytes. 

Eric and I continued to drive through the hills.  I miss-counted and thought we’d missed HeartBreak in the Bedlam.  With the thinner crowds I could see the contours of the course and knew we had one more big one before the ride down into Boston. 

We successfully navigated through the rain up Heartbreak and Eric made a joke about there being no inspirational chalk drawings on the road this year.  Eric was happy.  He had wrecked himself on the hills in previous races and my slow, steady progress had helped him meter himself.  With those ultra-marathon trained legs he was now ready to celebrate and took off down the hill. 

I tried my best to stay with him but the hamstring pull in my left leg constrained my leg extension and it hurt a bit.  I was happy to jog it in but he still had juice.  I told him to run his race, I’d be ok, secretly wishing he’d go so I could take some walk breaks without a witness, but he refused.  He said “We started this together and we’re going to finish together.” 

OK Buddy, but I’m not running any faster.  I watched his tall yellow frame pull ahead a few meters though the last 10K, but he would always pull up and wait for me to grind on through. And so we ground out against the storm and into the rain and wind blasts through the final miles. 

In my mind I never once thought, “This is terrible!” or “This bad weather is ruining my race!”  All I was thinking is how great it was to get to be a part of something so epic that we would be talking about for years to come.  The glory points we notched for running this one, for surviving it and for doing decently well considering – that far outweighed any whining about the weather.

This type of thing brings out the best in people.  It brought out the grit in me and the other finishers.  It brought out the challenges for those 2700 or so people who were forced to seek medical treatment.  That’s about 10% of those who started. 

It brought out the best in Desi Linden who gutted out a 2:39 to be the first American winner 33 years.  In fact it brought out the best in the next 5 female finishers, all of whom were relative unkowns.  The top 7 women were 6 Americans and one 41 year old Canadian who came in 3rd.  No East Africans to be seen. 

The day brought out the best in Yuki Kawauchi from Japan who ground past Kenyan champ Geoffrey Kirui in the final miles. 

It was an epic day for epic athletes and I am glad to have been a part of it.  I am grateful that this sport continues to surprise me and teach me and humble me.  I am full of gratitude to be part of this race that pushes us so hard to be better athletes, to earn the right to join our heroes on this course.  I am humbled to have friends in this community, like Eric, who can be my wing men (and wing-ladies) when the storms come.

I am thankful for that day in 1997 when a high school buddy said, “Hey, why don’t we run the marathon?”  Those 524 miles of Boston over the last 20 years hold a lot of memories.  This race has changed me for the better and I’m thankful for the opportunity.

Direct download: Boston2018.mp3
Category:general -- posted at: 8:16pm EDT

The RunRunLive 4.0 Podcast Episode 4-384 – Stephanie Bombs to BQ

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4384.mp3]
Link epi4384.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 the RunRunLive Podcast episode 4-384

How are we doing? 

Looks like spring is finally arriving up here in New England.  I was out in the woods this week doing a little, slow trail running with Buddy the Very Old Wonder Dog.  You can feel nature getting ready to explode.  Buddy is getting pretty slow, but I wait for him to catch up and he does ok.  He even breaks into a run every once in a while. 

It hasn’t greened up yet, but it will towards the end of this month. The ground is wet, and the snow is mostly gone.  But even the mud smells fecund in its dormancy.  There are a lot of trees and branches down.  From all the nor’easters we had.  I might go for a walk with my old dog today and bring my axe to clear some of the dead fall out of the trail. 

My wife is always telling me I shouldn’t drive around with an axe.  I’m not sure I understand the safety concern.  I was sharpening my axe last week and wondered how many people in the world still know how to sharpen and axe?  Such an ancient thing.  We humans have been rubbing stones against metal for a few thousand years.

Yes, the dog is still alive, I’m still alive and the woods are coming alive. 

Today we have a great story for you.  I talk with Stephanie who decided to become a runner the day the bombs went off in Boston 5 years ago.  From the emotional beginning, she’ll be running her first qualified Boston this year, on that anniversary.  Compelling stuff.

In section one I’ll talk about active tapers.  In section two I’ll talk about hope and emotional intent. 

Yes, I’m a little bit more than a week out from running my 20th Boston Marathon.  If you want to follow me my number is 18051.  Solidly in the midpack with a 3:33 qualification time.  It looks like we are going to get good running weather.  50’s and overcast.  This may be a good year.  But you never know in New England.

I’m in my taper.  This week still has a few quality workouts in it but next week I’m sure we’ll be shutting it down.  My weight is good.  My fitness is good.  I’ve got a little pirifomis pain but I’m working through it.  All in all I guess I don’t have any excuses!

Racing is like life.  You have to find that knife’s edge between too little and too much.  Too fast and too slow.  It’s a balancing act. 

Picture yourself walking along that mountain ridge.  It drops off into the depths precipitously on both sides.  But we have trained.  We know how to walk the edge with confidence and aplomb.

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 – Active Taper- http://runrunlive.com/coach-why-am-i-running-speedwork-in-my-taper

Voices of reason – the conversation

Stephanie Ames Virding

March 20 at 4:58pm · Spring Valley, NV

Hi everyone!! Here is my introductory story – the video thing is not so much my forte’!

Grab a sammich and sit back…it’s a little long, but I think worth the read!  :)

We all have a story about where we were the day the bombs went off…This is the day I became a runner…

I grew up watching the race, the Red Sox, the Bruins, and doing so many things the great city of Boston has to offer. Five years ago, my husband and I moved to Las Vegas. On Patriots Day 2013, I was in my living room watching the race on TV. When it was finished, I turned it off, and shortly after that got a phone call from my mom, in tears, yelling at me to turn the TV back on, that “something really bad had happened”. And there it was…the news unfolding…my brother was running the marathon that day and his wife and my dad were near the finish line waiting for him. With phone lines down, it took some time to connect with his wife and my dad – oddly, Facebook messenger was operating and this became our life line. It would then be a couple of hours before we got word that my brother was ok….

Having just recently moved and retired, I was looking for some change in my life that would be healthy, but I wasn’t sure what I wanted or needed to do. I was overweight and sedentary. Most everything took so much effort. Everything about the bombings though felt personal. MY city had been attacked and for a few hours, I wasn’t sure if I had lost half of my family. As I watched the world wrap its arms around Boston, I also watched the running community and how they responded. I wanted to be part of that - I was all in! I was going to be a runner!

My brother helped me get started and we talked daily about what happened and the continued news reports…I bought a pair of running shoes. Set a start date. Set a goal – get to the end of the street and back – 1 mile. I was able to “jog” about 20 feet before I had to stop and say, “What the hell????” “This is SO hard!!”. It only made me want it more…

My brother instructed me to find a 5k event to keep me working toward goals. I did and six months later, I crushed it with a time of 40:53!! Hahaha!! I slept the rest of the day - BUT, I knew I wanted to get better and faster. I found a local running club and then my brother suggested signing up for the BAA 2014 Distance Medley. I was going to be back home for marathon weekend anyway – no way I would miss it! So, the 5k was no problem (although still a huge distance for me at the time). I figured I had enough time to train for a 10k, but that half marathon?? Holy hell…I didn’t know if I could do that. Marathon weekend and the first race for the Distance Medley came.

The city was on fire with an energy I can’t begin to describe! I am forever grateful to have been able to be part of that weekend. I ran the 10k with my brother and my dad, at my dad’s pace. He had been so affected by everything the previous year, that this meant everything to him. I had been training with my running club coach and was able to complete my very first half marathon as part of the Distance Medley, in Boston, the city I love so much. My finish time was 2:41:32. I vowed I would never do another one – the training, the anxiety, the effort – it felt impossible…

And those are the things that propelled me forward to want to do better at half marathons. I spent the next couple of years being 100% driven toward better running, faster times, and overall fitness. I lost 90 lbs. I brought my 2:41 half time down to a 1:48. Then I had a conversation with my coach…the 5th year anniversary of the bombings, the thing that started me running was coming up in 2018. I would be turning 50 the week before that race. I decided that I wanted to run Boston to bring my running journey full circle. I thought being a charity runner would be a good idea to make this happen. He stated that in no way was I going to run charity (although we both support charity running 100%). I was going to qualify. I had all the right things inside me, driven by determination and Boston to make it happen.

I had no desire to run multiple marathons to try to BQ and get to Boston. It would mean the most to me to run April 2018, and if I got in, it was meant to be. If not, it wasn’t. I wasn’t going to be a multiple marathon runner. So, the training began and I did everything that was within my power to make it successful – nutrition, training plan, cross training, strength training, reading multiple books about mental focus & motivation – all of it.

May 29, 2017, I stepped up to the start line of Mountains 2 Beach Marathon. I was ready. I was hungry for it. And I got it! Although I was shooting for a 10 min window & hoping at worst a 5 min window. I came in at 3:56:31, with around 3:30 to spare. Although this isn’t a guarantee, it was enough to keep me somewhat confident, until registration time. I kept with my belief that of it was meant to happen, it would. And it did…I made it in by 6 seconds! Wooosh!

After basking in the glory, the butterflies, and flip flopping stomach, I was going to be running Boston! I was ecstatic!! Then, it was time for training to begin. My coach of four years, the only way I have known running and the coach I trusted to guide me, unfortunately made inappropriate sexual advances toward me. My husband and I fired him on the spot.

But then I was panicked…What do I do? How do I train? How does this all work? I have an amazing support system of running friends that worked me through the grief & loss of my coach and helped get me get invested in a training plan to keep me on track. I have been following Hal Higdon’s Boston plan, with lots of success. I don’t have a time goal. My goal is to simply take it ALL in. Just to enjoy the entire experience, the crowds, the energy – and everything that got me to this point. I have two injuries slowing me down – residual pain from two hammy tears and now a bone bruise in my heel, but NOTHING will keep me from that start line in Hopkinton!

In just under four weeks, I will be running a race I NEVER thought possible when I first started running. I will be bringing my running journey full circle, as I bring it back to Boston, to run the race that started it all for me. I will be turning 50 a week before the race. I will be bringing closure to an event that changed my life completely and fully. And I will be doing it all with amazing friends and my incredible husband who has supported every step of this journey (and just ran his first 5k!!!).

Section two – Hope and intent – http://runrunlive.com/hope

 

Outro

Alright my friends you have hoped yourself – with good intent – through to the end of episode 4-384 of the RunRunLive Podcast. 

Next time we talk will be post marathon. Should have something interesting to say.  We’ll see. Boston is always an adventure.  Then I have to throw myself into ultra training for the Burning River 100 in July. 

I’ve been watching my way through a couple good shows on Netflix.  The first one, I think I told you about is Altered Carbon.  This is a hard scifi series based on a very good hard scifi novel. 

I would recommend reading the novel before you watch the series though.  The show sticks very closely to the novel’s narrative but in doing so it becomes a bit of an insider game.  If you don’t know the backstory of the universe you might think it is some sort of soft porn snuff movie.  

The universe’s conceit is that humans have discovered alien technology whereby you can put yourself on a chip.  Which means you can be reanimated in any body or ‘sleeve’ and few people suffer ‘real death’.  Leads to some tricky cultural problems when people can live forever.

I’m starting the second novel in the series as we speak.

Another one I’ve been working my way through is Peaky Blinders.  Which is about a gang in Birmingham after the great war.  It’s very well done.  It’s a bit like Boardwalk Empire.  The characters are compelling. 

It occurs to me that it is the embodiment of a Clockwork Orange set in the roaring 1920’s. 

(If you don’t get reference google it.  The Stanley Kubrik rendition of this Anthony Burgess novel in 1971 was quite the cult classic – you owe it to yourself to watch it.  You’ll never listen to Beethoven’s 9h the same way again.)

This is another one where if you have a weak stomach for the vinni-vin-vino or the ultra-violence you might want to stay away.  I myself was having dreams of murder last night. 

I’ll give you a running related slice of content recommendation as well.  As part of the marathon run up this year the BAA is putting out a podcast.  So far, they have interviewed Boston winners Jack Fultz, Bill Rodgers and Sarah Mae Berman, and also our friend Dave McGillivray.

Sara Mae won the race before women were official.  Great to remember, with all the dynamics of women in society today and current trials and tribulations, it wasn’t that long ago that the maximum allowable distance for women to compete at was 200 meters.  Seems absurd today, but that didn’t change until the 70’s.  Worth a listen.  Very inspirational. 

These women changed the world, like Stephanie is changing the world, like we all can change the world by filling that moment between stimulus and response with our intent. 

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: epi4384.mp3
Category:Running -- posted at: 8:11am EDT

The RunRunLive 4.0 Podcast Episode 4-383 – Ted Talks 100 miles

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4383.mp3]
Link epi4383.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 the RunRunLive Podcast episode 4-383

First let me apologize for not being consistent with episode production these last 7 months.  I was in a role that was very taxing on my time an energy.  My basic schedule was to roll out of bed at 4:30 or 5:00 AM, grab my stuff, drive to the train station, get on the train, get to the gym, hit my workouts, get cleaned up, work until 7:00 at night, get back on the train to be home after 8:00, eat something and go to bed.  Rinse and repeat. 

In all of this I had no real office or place to write or record or interview. This left me with the weekends, which after spending all week in the mix-master of work I kinda needed the time off to recharge enough to get through the next week. 

Through all this I kept my training up for the marathon but just about everything else got kicked to the curb.  I had some memorable hard workouts down by the Charles River in the early morning.  I learned a lot about the city. 

I really missed the writing and being able to talk to you folks about endurance sports with the quality and fidelity of a measured mind. 

Good news for the podcast is that I’m done with that gig and for the near future able to refocus on getting my mind and body straight for the Boston Marathon. 

Today I’ve got an interview I recorded with one of my old friends and running buddies Ted.  We talk about stepping up to a 100-mile distance and what it is going to take. 

In section one I penned a soliloquy on running my 20th Boston Marathon and in section two I’ll talk about the power of gratitude. 

Since we last talked I’ve been in the dark place with my training.  Lots of hard, hard workouts in lots of bad weather up here in New England.  As of today, we’ve had 4 major storms in the month of March.  I’ve run in all of them and moved all the snow they’ve brought. 

I’ll give you a funny, or pitiful, depending on your view point, story.  Last week I had a pretty big workout on the calendar for Tuesday.  It was an hour and forty-five-minute fartlek run.  Looking at the weather I could see that it was going to snow all day Tuesday bringing high winds and 2+ feet of snow. 

So I sent a note to coach. “Can we move this workout?”  I asked.

“You’re 5 weeks out from Boston.” He returned.  “This is an important week.” 

And I thought maybe I could do it on the treadmill at the office.  But, the Governor declared a state of something and told everyone to stay home and stay out of the city.  So I couldn’t get to the treadmill. 

I set the alarm early to see if I could get out before the storm got too bad.  When the alarm went off I could see the wet snow being driven sideways at the window and hear the wind gusts.  That wasn’t happening. 

I worked from the home office all day with one eye out the window to see if the storm might not relent.  The snow kept piling up. 

5:00 pm rolled around and I knew it was now or never.  I was going to lose daylight.  I strapped on some flashy lights for visibility and geared up.  I pulled out my trail shoes for traction. 

My neighborhood is a cul de sac with a 1 km loop.  I was not venturing out of the cul de sac.  The snow was coming down hard and about 6 inches deep on the road.  I had pretty good traction because it had started as wet snow and there was a couple inches of slush at the bottom that my trail shoes could hook into. 

I warmed up for 10 minutes and then timed out a 2-3 minute stretch that was slightly uphill and maybe a 1/3 of the loop.  Each loop I’d accelerate into this stretch and bring my heart rate up, focusing on form and turnover. 

By this time the storm was starting move off.  The plows came out and I danced with them on the road.  The neighbors came out with their snow blowers and shovels and tractors.  I startled more than one coming out of the mist wet and churning forward in the mush. 

I finished up with over 12 miles, 15 little fartleks and probably 20 laps of the neighborhood – I’m sure much to the amusement of my neighbors.  That was a hard workout.  Then I changed into my snow moving gear and moved snow for another 3 hours.

So that’s life.  When life gives you blizzards, give back fartleks and have fun doing it. 

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 – 20 years of Boston- http://runrunlive.com/20-years-of-the-boston-marathon

Voices of reason – the conversation

Ted MacMahon

Ted MacMahon is a lifelong endurance athlete, having competed in 50+ marathons (20+ Boston Marathons), 10+ Ironmans, and 10+ ultramarathons. He often says, “Having raced in a bunch of races only means that I’ve made more mistakes than most and am happy to help others avoid my pitfalls.” In the past year, Ted won his division in the US National Championships in both the trail marathon and 100-mile trail distances. Native to Massachusetts, Ted and his wife Pamela now reside in Flagstaff, AZ. Ted can be reached at ted.macmahon@gmail.com.

Finding the right “stuff” can be a lengthy and complicated process. Here are Ted’s go to products:

Fuel and recover: https://www.tailwindnutrition.com/

Daily nutrition: https://www.dropanfbomb.com/

Rehydration: https://drinkmaple.com/

Hydration packs and more: https://www.orangemud.com/

Game changing ultra camp: https://robkrar.com/camps/

Section two – The scientifically proven power of gratitude – http://runrunlive.com/using-gratitude-to-make-yourself-a-better-person

 

Outro

OK my friends, after much patience and fortitude on your part we have made it to the end of episode 4-383. Congratulations.  You’ve got a lot of spunk for a skinny little endurance athlete.

You know what I’m drinking right now?  Bouillon.  Yup.  I needed something warm on this cold afternoon as I sit at my desk and write love letters to the ether. 

Too late for coffee.  To be honest, since my January 30 days of clean eating I can’t drink more than one cup of coffee a day.  Rachel detoxed me from the caffeine habit.  I do drink tea but all we have in the house is a choice between super caffeinated morning teas and god-awful sickly sweet fruity teas that my girls drink.  I swear it’s like soaking potpourri in cheap perfume. 

Bouillon hits the spot.  Lots of nice salt for my sweaty soul.  Less than 10 calories. Maybe a pinch of fat in there.  Very nice broth.  Very sustaining. 

Just about 3 weeks out from Boston now.  I’m in a down week.  I don’t know what coach has in store for next week.  We have time for one more volume week if he feels I’m up for it.  I’ve struggled with a lot of leg fatigue this cycle.  He may just put me into a 3-week taper.  We’ll see.

I’m ready.  I’ve done the work.  The times I’m running on tired legs would be good enough for a BQ.  With a decent taper, some reasonable weather and a little luck I could bring home a good race this year. 

As taxing as this past training cycle has been I’ve quite enjoyed it.  In the sense that I’m proud of having done it.  I’m grateful every day for the ability to do it. 

When I’ve been running down by the Charles in the morning I get to see all the other athletes.  It’s not just me out there in the 10-degree weather with the ice and snow and wind.  There’s a pack of us.  Young and old. 

This close to Boston or any other spring race I see a fair number of athletes doing tempo work.  It wouldn’t be obvious to the casual observer but I see them stealing peeks at their watches and pushing their form.  There are some beautiful athletes out there in the morning.  Lot’s of unicorn gear. 

I’m happy that they let an old guy like me join in their unicorn games. 

It doesn’t matter how old you are, how pretty you are or how good you are.  The trail and the morning are both equal opportunity employers.  Get out there and get yours.

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: epi4383.mp3
Category:Running -- posted at: 5:46pm EDT

The RunRunLive 4.0 Podcast Episode 4-382 – Dave Mcgillivray – 7 marathons in 7 days on 7 continents

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4382.mp3]
Link epi4382.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 the RunRunLive Podcast episode 4-382

Hello.  This is Chris.  Today we have an excellent interview with Dave McGillivray about his recent experience of running 7 marathons on 7 continents in 7 days.  We go off script a bit and do a bit of old-guy trash talking too.

I was originally going to skip this week because I’ve been so beat up by work and training recently.  But, when I spoke to Dave and heard how great the conversation was I had to get it out. 

In section one I’ll talk about how struggling through bad workouts isn’t necessarily a bad thing.  In Section two I’ll drop a chapter from the audio book version of my Marathon BQ book called “The Dark Place”. 

That’s the theme for this week I guess, struggle and perseverance.  Stick to the plan. 

As of today, we are 50 or so days out from Boston.  My training, although challenging, is, in the grand scheme, going well. 

Coming into this weekend I saw that the weather was going to be heavy freezing rain on Sunday and petitioned coach to move my long run to Saturday.  He acquiesced and I did a nice sunny run with my buddies yesterday.  They ended up running about 2:15 and I went a little longer and hit 2:45.  It ended up around 19 and ½ miles for me. 

Having run the same 2:45 last weekend on Sunday, that means the two long runs fell into the same 7-day week and I ended up with over 60 miles for the week.  That’s something I haven’t seen for awhile. 

My legs are holding up ok.  I went back out today with some other guys from my club and we did an easy hour in the trails in the freezing rain.  No issues.  I do need to work more core strength and stretching in because I’m tight, but, hey you can’t do everything.

My tempo runs are coming in around a 7:30 pace which is encouraging.  My engine is very strong.  My heart is solid.  The legs are the constraint right now.  I imagine that should improve with all this volume. Bottom line I’m in a good spot for a strong 20th Boston Marathon if we get good weather.

It’s funny, I wrote that Marathon BQ book a couple years ago because it insisted on getting out of my head.  If you were to train with me these are the kind of stories you’d hear over and over.  I started the podcast for the same reason, to take all this stuff about running I’d accumulated and get it out into the public where it might do some good. 

The book, putts along at a dozen or so a month, spiking in the spring and fall when people tend to think about qualifying!  I suppose I should make some effort to find a real publisher given the staying power and what they call “irrational enthusiasm” people have around the topic.  I’m too busy.  If you know an enthusiastic publisher who wants a market tested vehicle I’ll take the meeting. 

But, what really turns me on, what really makes me think ‘huh’, is when I get these emails out of the blue that thank me for it.  It really blows me away.  I’ll share one here.  Redacted, because I don’t have permission. 

Chris,

I know that you receive countless "thank you" emails from runners who have found success using your Marathon BQ training plan.... but I wanted to offer yet another.

Last year, I ran the Chicago Marathon - giving it all that I had - finishing in 3:44:24....essentially the same time that finished at the Disney Marathon several years prior.

In one year, using your program, I dropped 23 minutes off of my time, finishing the 2018 Houston Marathon strong in 3:21:04.

My goal was to qualify for Boston....and with a BQ cutoff of 3:25 for my age (46) group, it looks like I will get a bib.

All of those speed workouts really worked!

Looking forward to running Boston in 2019.

Can't thank you enough!

Sincere yours,

Redacted

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 – Tale of two workouts - http://runrunlive.com/tale-of-two-workouts

Voices of reason – the conversation

Dave race director, philanthropist, author and athlete

Dave McGillivray is a U.S.-based. In 1978, he ran across the U.S. to benefit the Jimmy Fund and Dana-Farber Cancer Institute.[1] Presently he is race director of the Boston Athletic Association (B.A.A.) Boston Marathon and his team at DMSE Sports, Inc. have organized well over 1,000 mass-participatory endurance events since he founded it in 1981.This was taken toward the end of headlands 100 in sept.

In 1978, McGillivray ran across the U.S. from Medford, Oregon to his hometown of Medford, Massachusetts, a distance of 3,452 miles, ending in Fenway Park in Boston. His effort raised funds for the Jimmy Fund and Dana-Farber Cancer Institute.[2] Two years later, he ran the East Coast Run to benefit the Jimmy Fund, running 1,520 miles from Winter Haven, Florida to Boston, Massachusetts joined by Robert Hall, a pioneer of wheelchair marathoning, raising money for the Jimmy Fund and meeting with President Jimmy Carter at the White House during the run. In 1982, McGillivray ran the Boston Marathon in 3:14 while blindfolded and being escorted by two guides to raise $10,000 for the Carroll Center for the Blind in Newton, Mass.[3] He competed in eight Gatorade Ironman Triathlons from 1980 to 1989, an individual endurance event consisting of three back-to-back distance events: a 2.4 mile rough, open ocean water swim, followed by a 112-mile bike race and finishing up with a 26.2-mile marathon run.

In 1981, McGillivray ran in the Empire State Building Run Up, an 86-story, 1,575-step run, placing 10th with a time of 13 minutes, 27 seconds. The same year he participated in the annual New England Run where he triathloned (ran, cycled, and swam) 1,522 miles throughout the six New England states raising $55,000 for the Jimmy Fund. The event required a run up and down Mount Washington and swimming two miles across Lake Winneapesaukee, both in New Hampshire, as well as swimming one mile from Woods Hole in Cape Cod towards Martha's Vineyard, Massachusetts, ending the course with running three miles alongside inmates within the Walpole State Prison and raising $55,000 for the Jimmy Fund.[4] A year later he swam more than seven miles in the Martha's Vineyard Swim, from Martha's Vineyard to Falmouth, Massachusetts, raising funds for the Jimmy Fund and was greeted on the shore by runners such as Alberto Salazar.

In 1986, he formed the first sanctioned running club inside a maximum security institution at Walpole State Prison in Massachusetts. He conducted and ran in numerous distance races inside the prison yard, including completing and winning a full 26.2 mile marathon against inmates.[5]

In 1980, he ran in the Wrentham State School 24-Hour Run, traversing 120 miles in 24 hours throughout 31 cities in southeastern Massachusetts, ending in Foxboro Stadium during the half-time of a New England Patriots football game. Held to benefit the Wrentham State School for the Mentally Retarded, the run raised more than $10,000 for the handicapped.

In 1983, he participated in the Jimmy Fund 24-Hour Swim, swimming for 24 consecutive hours in the Olympic-size Medford High School pool, which totaled 1,884 lengths and covering 26.2 miles (distance of the Boston Marathon), again raising funds for the Jimmy Fund. Also in 1983, McGillivray took part in the Merrimack College New England Bike Ride where he cycled more than 1,000 miles throughout six New England states in 14 days to raise money for a scholarship fund for his alma mater, Merrimack College. In 1986, McGillivray biked again for 24 consecutive hours around a five-mile loop course in Medford, Massachusetts while simultaneously directing the annual Bay State Triathlon being held on the course at the same time. He covered a total of 385 miles, again raising money for the Jimmy Fund.[2]

In 2004, McGillivray and other marathon runners ran across the U.S. following the same path he took in 1978, raising $300,000 for five charities benefiting children. Each year McGillivray runs his birthday age in miles, a tradition he started when he was 12 and realized that running was his passion. McGillivray has also run the Boston Marathon each year since 1973; the first 16 years as an entrant and since working with the race as its director, has run the course after his duties are completed.[6] In 2006, McGillivray wrote “The Last Pick”[1] with writer Linda Glass Fechter, chronicling his childhood as the last pick for team sports because of his small stature, telling readers never to underestimate their own ability to set and achieve goals. The book also covers his life as an athlete and race director.

 

Section two – Marathon BQ Audio Book Chapter – “the dark place” – http://www.marathonbq.com

 

Outro

Ok my friends you have run 7 marathons in 7 days on 7 continents with 7 brides for 7 brothers to the end of another RunRunLive Podcast.  Episode 4-382 finito.

I’m going to keep it quick. 

Things are weird for me personally, professionally and athletically but I’m keeping my head above water.  I do feel a bit burnt out.  And I think I need to maybe take a couple mental health days in the next few weeks.  It comes and goes.

When things get hard I try to remember to be grateful.  How lucky am I to have all the things I have in my life?  It’s a bounty. 

What you will find is that the more you practice gratitude, the more of a self-fulfilling prophecy it becomes. 

I would love to hear what you are grateful for.  Send me some audio and I’ll put together a composition for us. 

Do it now before you forget.  What are you grateful for?

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: epi4382.mp3
Category:Running -- posted at: 5:47pm EDT

The RunRunLive 4.0 Podcast Episode 4-381 – Megan – First 100 Advice

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4381.mp3]
Link epi4381.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 the RunRunLive Podcast episode 4-381

Hey folks, how is everybody doing?  I am doing fine, thank you for asking. 

Here we are in February.  Are you watching the winter Olympics?  Aren’t they exciting with all those fun winter sports?  I

Particularly like the snow-man building.  I think the Czechs have a real shot at gold there. 

With the Russians banned for doping that leaves the snow-fort-building and snowball-fight category wide open?  Who can forget Dimitri Puschov’s overhand ice ball of 88 in Calgary?

I don’t think anyone can unseat the French in competitive pairs snow-angels.  They just got that je ne sais quios.

Been a long couple weeks.  Started out well with the Derry 16 miler after we last spoke.  I ran it as a surge workout and felt fantastic.  Finished in almost exactly 2:15.  People were a bit startled to see me laying in those 3 minute surges during the race.  I’d blow by people like they were nailed down then pull up and settle back into a easy run. 

Like I said, I felt great.  Finished with a good kick and wasn’t at all sore afterwards.  That was at the end of a pretty big build week.  Then coach threw me into another build week with two long surge runs.  I did them before work down by the river.  One in a snow storm and one 10 degrees.  Nothing like an 1:30 surge run in a snow storm before work to make your cheeks rosy. 

This week I had a bit of a down week.  Coach gave me speed work.  I had a bad day Tuesday and had to walk away from a 7 X 1600 workout on the treadmill.  I was trying to do it after work and I was just mentally and physically exhausted.  I rarely give up on workouts but I just could will myself to execute.

But it was ok because it forced me to reevaluate my expectations of myself.  I’ve got to come to grips with not being able to do the paces I used to and just execute the workouts to the best of my ability.  I’m putting too much pressure on myself to live up to the Chris of 10 years ago.  I have to put that baggage away and get out of my own head. 

I did a ladder workout in the cold and dark ice of my neighborhood Thursday night.  I just ran as hard as I could and didn’t worry about pace.  That wasn’t so bad.  I was surprised at some of the paces I hit by not paying attention to pace. 

Tomorrow coach has me scheduled to do a 10K race simulation. I hate these race sims but he wants to see what I’ve got.  I’m just going to go out and run it by feel and, again, not worry about pace.  

I’ve got another gym story for you from last week.  Actually I’ll give this one to you as a math problem and a ‘choose your own adventure’ story.  I discovered something interesting.  It turns out one of my daughters has underwear that looks very similar to my athletic underwear, or what they refer to as my ‘man-thongs’, or what we would have called in the 70’s a ‘jockstrap’. 

So here is your math problem.  If you have the choice of a) going commando in your running tights (when it’s 10 degrees out), or b) wearing your cotton briefs in the workout or c) wearing your daughter’s underwear to your workout, and if you also have the choice of going commando to work, cotton briefs to work or girls underwear to work, How many different combinations are possible (assuming you cannot repeat any of the options for work or workout) and what is the formula?

Originally, I thought this would be a factorial, but I don’t think it is because it’s 2 situations, work and workout.   Therefor, unless one of you math geek corrects me I think it’s a simple square of 3.  3 X 3 = 9 different possible combinations of commando, cotton briefs and girls’ underwear. 

And this is the choose your own adventure part of the story.  You find yourself in a gym locker room at 6:30 in the morning.  You reach into your backpack for your running clothes and find a pair of girls’ underwear instead of your athletic underwear.  You have cotton briefs to wear to work.  What do you do?

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 – How to do workouts when you forget your watch - http://runrunlive.com/30-day-diet-reboot-day-30

 

Voices of reason – the conversation

Megan – Teacher, VeganRunningMom and Ultrarunner

This was taken toward the end of headlands 100 in sept.

People can follow me on Instagram @veganrunningmom

Snapchat @veganrunningmom

Twitter @veganrunningmom

Or Facebook -Megan Storms

Was lovely to catch up some Today!

Thanks and good luck to you!!!

Section two – 30 Day Diet Reboot Summary - http://runrunlive.com/when-you-forget-your-watch

Outro

Ok my friends you have worn your womens’ underwear to the end of another RunRunLive Podcast.  Episode 4-381 done and done. 

What’s coming up for me?  Not much really.  I’m sure my training will ramp up as we get into the final weeks before Boston.  I used my Baystate time to upgrade my race position.  The BAA accepted my Portland time but didn’t take the adjusted time, they took the original net time, which was still a qualifier but 4 minutes slower than what the race directors gave me.  That was because they screwed up the course and made us run an extra ½ mile. 

My Baystate time is a minute plus faster than that adjusted time, so 6 minutes faster than the time the BAA gave me from Portland.  6 Minutes in the middle of the pack at Boston is probably 3,000 runners.  Might even move me up a corral. 

I’m not collecting for any charity this year.  It’s my 20th Boston Marathon and I’m running it for me, and for you.  I’m training for it.  If we get decent weather I’m racing it.  I’ll do my best and respect it.  We will celebrate it together.  I’m humbled and grateful that this special race has become part of our lives. 

Maybe I’ll run next year, maybe I won’t, but this year I’m going to run and celebrate how lucky I am. 

My wife lost an uncle this week.  We went to the wake and funeral.  It was good to see her cousins and aunts and uncles.  Her parents’ generation is getting to that age. 

I knew this uncle from her family events.  He was a kind and caring man. 

Seeing his kids and the impact he had on his family by being that kind and caring man impressed on me some lessons. 

You don’t have to be a superhero or save the world to make a difference in this world.  You just have to care for those around you. 

You don’t have to overtly do anything special to make a difference.  You can make a difference just by being there, being present and caring. 

Your actions, even those daily, run of the mill activities that we all take for granted, impact the lives of others. 

In fact, it is those small loving and caring moments that have the most impact on the ones we love and care about. 

Live your life, go through life, with the understanding that everything you do has an impact on others.

The hustle and bustle of career and stuff is not that important in the grand scheme of things.  Keep it in perspective and take time to be present for the ones you love.

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: epi4381.mp3
Category:Running -- posted at: 5:20pm EDT

The RunRunLive 4.0 Podcast Episode 4-380 – Lori – Coma to Boston

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4380.mp3]
Link epi4380.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 the RunRunLive Podcast episode 4-380, This is Chris your host. 

It is well into January and I lied.  I am going to run the Derry road race this weekend.  I wasn’t going to because coach gets so made when I race instead of following my training plan, but Derry coincided with a long training run.  I promised to actually run the training run on the Derry course and not race. 

Today we are talking with Lori who has a wonderful, compelling story that I am grateful to be able to share with you.  The audio quality of the interview was a bit poor and I had to clean up a lot of noise, so apologies for the hum and fade in places.  But the story is great and should transcend the constraints of the medium. 

In section one I’ll talk about overlapping different types of training plans.  In section two I’ll share, with permission, a response I wrote to a listener seeking advice on presentation skills. 

My training is going fine.  I’m starting to build up my volume for Boston.  It’s less than 3 months away so I’m sure I’ll be getting into some longer quality work in the coming weeks.

The 30 Day Diet Reboot went well.  I dropped about 10 pounds and I feel much fitter.  You don’t realize how much difference it makes until you get back to race weight.  Eating clean just makes everything easier. 

I continue to put long hours in and commute to the city.  It’s difficult to find the time, and more importantly the space to write and record.  I hate pushing it to the weekends because I have other stuff to do.  It makes me feel rushed and less creative. 

Like I said I get up early, take the train in and usually do my workout before all before 8:00 AM.   As my volume starts to increase this means getting out to the Charles River path before 7:00AM – which is just when dawn is breaking.  I’m doing better.  I haven’t forgotten anything or put any clothes on backwards for weeks.

Friday morning I did my hill workout on the treadmill in the gym.  I’m still figuring out the treadmills.  I can’t figure out how to program it to do what I want so I have to manually adjust the speed and incline between reps. 

It’s tricky because you have to hold down two buttons at the same time.  When I was transitioning into my 3rd rep the button got stuck and went to 30% incline and wouldn’t stop.  I had to jump off and reset the whole workout.  That was a bit exciting.  I also discovered that these treadmills decline, at least 3%, which I’ll have to play with. That might come in handy for Boston training.

Remember, this is my 20th Boston.  I asked people what I should do to recognize that and one of the suggestions I liked was to design a special shirt with 20 unicorns on it.  Maybe a unicorn party!

I was listening to an author speak this week about moments.  They were talking about how many of the iconic moments in our lives were created, scripted if you will, by someone.  Birthday celebrations have a script of gifts and cake and candles.  Graduations, weddings, funerals, all these events don’t just happen, they are, were, designed for the social impact that they have. 

The author talked about the Olympic medal ceremony, how someone had to make that up.  It’s essentially a little story, a vignette designed for a purpose.  These vignettes create a message, a sticky emotional story that stays with us.  That’s the purpose of the moment. 

So, when you look at your daily lfe and the good people who share it with you what are those moments?  How can you write your own scripts?  How can you make the vignette of hugging your child have the import of an Olympic medal ceremony?

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 – Transitioning from one type of training to another - http://runrunlive.com/overlapping-training-plans

 

Voices of reason – the conversation

Lori Riggles– Teacher and Survivor

Here are a  few links, my bio, and picture. The picture was the moment I saw my daughter during the Boston Marathon 2017.

http://www.wsfa.com/story/33637032/montgomery-catholic-teacher-hit-by-truck-to-run-in-nyc-marathon

http://www.montgomeryadvertiser.com/story/news/2016/11/05/powering-through-local-teacher-overcomes-injuries-run-marathon/92847480/

http://www.alabamanews.net/2016/10/28/local-teacher-recovers-serious-accident-prepares-nyc-marathon/

Teaching is a rewarding experience, which I have dedicated 25 years to.  I teach so that I can expose the infinite possibilities to achieve success to each child that I come in contact with.  I have dedicated my life to inspiring children to help others through charitable causes, service projects, and empathy.

My relationship with running began when I was a child going through many of my own challenges. Running became an outlet that truly saved me and made me the person I am today. Born in Oklahoma, I discovered running while living in Wyoming as teen. I currently live in Alabama with my husband and three children. My interests include reading, writing, coaching Science Olympiad, playing the flute, and being active.

It has always been my mission to help others, I am currently writing a book of my experiences to encourage others to overcome their own personal obstacles.  My goal is to use the challenges that I have faced to help others. If what I have been through can help one person, then that is what is truly important. My future goal is to qualify for the Boston Marathon. I aspire to reach goals beyond what anyone thought would be possible.

Lori

Section two – On Story Telling – A letter - http://runrunlive.com/story-telling-a-letter

Outro

Ok my friends you have worked your way from the coma of consciousness to the hard fought glory of triumph through to the end of episode 4-380 of the RunRunLive podcast.  Congratulations, we did it again.

Nothing radically new for me coming up.  I’ll use Derry as a training run tomorrow.  I’ll keep working hard everyday to meet my life goals and I’ll keep telling stories and smiling.  It’s pretty simple.  I used to think life was complex and hard.  But it aint.  You just keep picking them up and putting them down and smile while you’re doing it.  Life will take care of itself. 

I think Lori’s message is a great one.  We are not struggling and striving and overcoming just for ourselves.  We are doing it for others.  If we are doing it honestly, selflessly and with gratitude we are creating a clearing for others.  We are creating a clearing in the forest of fear; of don’t and can’t – a clearing of can do and a clearing of potential and a clearing of possibility. 

This is the life of abundance.  The more you give the more you receive. 

I’m going to keep it short.  I’m a bit exhausted today.  But I am grateful.  Grateful for you.  Grateful for the gifts I’ve been given.  Grateful to have a curious and active mind.  Grateful for the gift of physical capability and grateful for my choice to use it.

Like I said to Lori.  Studies show that this practice of gratefulness makes the same physical changes to your brain that meditation or prayer does.  Who knows, maybe my gratitude creates a positive ripple in the pond of universal consciousness.

It’s been a pleasure and a gift to talk to you today.  What can you contribute?  What can you be grateful for?  Surely you have gifts that you can share with us?

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: epi4380.mp3
Category:Running -- posted at: 5:40pm EDT

The RunRunLive 4.0 Podcast Episode 4-379 – The 30 Day Diet Reboot with Rachel Shuck

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4379.mp3]
Link epi4379.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 the RunRunLive Podcast episode 4-379, This is Chris your host.  It is the second weekend of the new year if you’re on the Gregorian Calendar introduced by Pope Gregory XIII in 1582 to upgrade the Julian Calendar.  Because if your calendar is messed up all your holy days hop around and it makes it harder to aestheticize the mediaeval masses with religious chicanery. 

Or something like that.

Anyhow… before I scurry down the rat hole of historical events let’s talk about the wild and wonderful world of endurance sports, or at least our little corner of it. 

It’s been a busy couple weeks since we last talked.  On the day before New Years, Dec 31st, I hosted my 5th Groton Marathon.  Which is an made up event where whomever wants to shows up and runs whatever they want.  We set up the clock so we have a real start and finish and I post the times to a website – I guess you could call it ‘pretend official’. 

The curious part is the a handful of us go out and run an actual marathon through all the local towns.  This year I got 4 other guys to join me.  The weather did not cooperate.  It was 2 degrees Fahrenheit at the start and never got out of single digits. 

I ended up getting in the support vehicle at 21.3ish because I was suffering.  We went out a bit fast for me and I didn’t have any legs left.  We had to go a bit fast in the beginning to get the feeling back in our toes and fingers from the cold.  It was miserable running weather.  There was a stretch from like 19 – 21 where we turned into a head wind that was awful.  The other four guys finished successfully.  My friend Gary ran in with a 3:52 and the other 3 came in around 3:55. 

The next morning my family and I went up to run the Hangover Classic in Salisbury.  The deep freeze did not abate.  It was -19 with the wind chill.  I ran the 5K with Teresa and she came in 4th in her age group.  Then, yes, we did, we ran over and jumped in the ocean.  I was a bit worried about surviving this but the water felt warm compared to the air so it wasn’t too bad.  The water in the ocean at 35-36 degrees Fahrenheit had steam coming off it like a hot tub in the single digit temps.

That same day, the 1st of the new year (according to Pope Greg) I started a 30 Day Diet Reboot with my nutrition coach Rachel.  I’m off the beer and the bad food for a month.  I’m logging all my food in MyFitnessPal and posting a daily blog about it on my website (RunRunLive.com) under a category called ’30 Day Diet Reboot’. 

On top of that Rachel is looking over my shoulder, reading my post and commenting each day on her site - http://www.nextlevelnutrition.fitness/.  What we wanted to do is to give people an actual case study of how she and I approach the combination of fitness and nutrition. 

And, in today’s interview, Rachel and I talk through all this and hopefully it can help some folks sort through all the misinformation that is out there. 

In section one I’m going to muse a bit on why I think I’m ready to take on a 100 mile race this year.

In Section two I’m going to disassemble the oft-quoted phrase “No Regrets!”

I had something happen to me this week which was a first for me in my running life.  Have you ever heard the old joke that goes something like “I don’t jog because I don’t want to find a dead body!” Because for some reason those news stories always start with “…found by a jogger…”? 

Well I was running down by the Charles in Boston this week.  The weather warmed up to above freezing and the sun was out so I made a concerted effort to get out at lunch.  Boston got over a foot of snow during the ‘cyclone-bomb’ event last weekend and the bike path was still covered in places.  I had a 1:15 easy run so it wasn’t a problem to navigate around the snow. 

I ran up river to one of the far bridges, crossed over and came back across the next bridge to get a sort of lollipop route of the right length.  Since it had been so cold for several days in a row the full expanse of the rive was frozen over all the way down to the museum of science. 

There’s one bit along Storrow drive at the Boston University Bridge where the bike path abruptly runs out of room and they route you out, under the bridge, into the river, on a wooden bridge to get around the abutment and back on the bike path up river. 

Right after this the snow removal ceased and we had to navigate some lumpy foot paths for a few hundred feet.  When I met another runner or pedestrian, one of us would have to give way on the snowy single path.

It was in this dicey section on the way back that the lady runner I had already passed going out started talking to me.  I had my headphones in, but she said something about they were pulling a body out of the river up ahead.  They were breaking it out of the ice. 

Sure enough, when I went out on the wooden plank section that hugs the abutment there was a clutch of police.  As I came to it I was expecting someone to stop me and I asked the one sad looking cop there if I could sneak by.  He motioned that it was ok. 

Not more than 20 feet from me there were four more officers of some type carrying a stretcher up the icy bank with the body.  They had the top of the torso covered, but a man’s boots and snow pants stuck out from the waist down. 

The State Police were interviewing a shaken looking runner.  A good runner. I remember passing him and thinking ‘he’s the real deal’.  Skinny, athletic and underdressed for this weather.  He must have paused for some odd reason to stretch or to catch his breath between intervals or something to cause him to look over that wood railing into the river under the bridge.

I kept going.  They had Storrow Drive West shut down.  There must have been 15 police cars there. 

That’s a first for me.  Never had a CSI moment on one of my runs before. 

So my friends. As you’re out and about today.  You may have your head cold, or your other challenges but you’re not toes-up frozen in the Charles River.  You have that going for you.

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 – Why a 100-miler? - http://runrunlive.com/why-100-miler-and-why-now

 

Voices of reason – the conversation

Rachel Shuck – Nutrition Coach

Rachel Shuck is a board certified nutrition coach with a passion for running and all things fitness. She currently teaches nutrition courses at the local college while pursuing her doctorate in clinical nutrition . She is certified with the International Sports Science Association and the U.S. Track and Field and Cross Country Association as well. Her personal journey began with running 5k’s and being at the back of the pack, to running marathons and becoming a Boston Qualifier. 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 and videos have been featured in Mind Body Green, Personal Growth, and  the Livestrong website as well as local news shows covering health and fitness.

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.

http://www.nextlevelnutrition.fitness/

Section two – No Regrets - http://runrunlive.com/no-regrets

Outro

Ok my friends you have eaten handfuls of probiotic macronutrients to the end of episode 4-379 of the RunRunLive Podcast.  

Coach is starting to ramp me up for the spring season.  It looks like he’s going to add some back-to-back volume to my weekends in addition to my normal Boston Marathon training cycle.  I’m not going to run any of the spring races with Frank and Brian.  Maybe I’ll do Eastern States in March, but I’m skipping Derry. 

I’m going to run my plan and focus on staying healthy.  I’m not even half way into the Diet Reboot but I already feel better.  I have so much more energy in my runs.  I feel like someone removed a sandbag from my shoulders.  I’ve got an hour on the schedule today.  I think I’ll put my old trail shoes on and go muck about in the snow in the woods.  Maybe I’ll take Buddy with me for a short bit.  The old dog is getting cabin fever. 

Next week I’m talking to a really cool guest, Lori, who is running Boston this year.  She got hit by a car out running in 2016 and went from being in a coma for 5 days to running New York and Boston.  I hope the audio is good enough because it’s a impactful story. 

I’ve been working some long hours in the city.  I get up at 5:00 AM and am on the road by 6:00 and in the city by 7:00.  Depending on my schedule I usually hit my workout in the morning to get it done and off my plate.  Which gets me into my office around 8:30.  Typically I’ll work until 6:00 or 7:00 and get back to my house around 8:00.  It’s a long day.

Towards the end of the week, especially this week with my head cold, I was dragging. 

I had a hill workout on Friday.  I haven’t quite figured out a good place to do hill workouts in the city yet so I did it on the treadmill in the gym.  I was surprised how easy it felt given the head cold and how I was dragging.  Again, the diet reboot is amazing for your workout energy.

Then I got showered up and put on my work clothes.  This office isn’t suit and tie, but it’s business dress.  I’m an executive so I try to err on the side of business.  I had a full day of meetings including interviewing a candidate for a position I’m hiring to. 

During the day I was noticing how baggy my underwear felt.  I don’t wear anything special just your run of the mill boxer briefs.  I kept thinking, there must be something going on with this pair because they just aren’t fitting right. 

Towards the end of the day I realized what it was.  Have you guessed?  Yeah, I was so tired in the morning I put my underwear on backwards and didn’t realize it until the day was almost over.  I had a good chuckle over that. 

Hey, No regrets, right?

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: epi4379.mp3
Category:Running -- posted at: 3:54pm EDT



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