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



-->

Syndication

Categories

Archives

October 2018
S M T W T F S
     
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31