The RunRunLive 4.0 Podcast Episode 4-369 – Vybarr and the Muse of Running

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4369.mp3]
Link epi4369.mp3

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

Hello my friends, and welcome to episode 4-369, of the RunRunLive Podcast.  Rolling into July and the dog days of summer.  I don’t have any race reports for you this week, but I do have an excellent interview with Vybarr who wrote a book about running.  We have a great chat.

I kicked the 5 at 5 project on July 1st!  So, I officially made it 32 days.  Now I’m playing around with some speedwork and getting ready to train for a fall race.  There are a couple I’m looking at.  Both reasonably flat.   My old Buddy Brian is back training again so we did a couple longish runs on the weekend.

First one was out and about Groton with Frank.  Frank, Brian and I started marathon training together in the late 90’s! It’s cool to run with them.  Now that they’ve slowed down to my pace again.  Frank had that hip resurfacing that we talked about and Brian had a foot problem that caused him to take a year off.  We cranked out 14ish miles.

This week, I met Brian and Ryan on the BayState course in Lowell and we did a loop around the river of another 14 miles.  It was hot, but we lucked out because they were having a triathlon in the river.  We got to refill our bottles a couple times.  We closed the last 1/3 of a mile pretty hard.  Felt good.

My legs are in great shape and my aerobic fitness is good.  I just don’t have and leg speed.

I bought a pair of Brooks Launch off the internet for $60.  They are lighter and less cushion than the Hokas.  It’s challenging to do speedwork in the Hoka Challengers because they are so squishy in the forefoot.  The launch are more responsive.  Takes a while to break them in and get comfortable after running in the Hokas for so long. 

I ran to the local high school track the Wednesday after the fourth.  If you ever read any of my stories about track workouts – this is that track.  I have spent hundreds of miles there.  The old track was heavily used.  15 – 20 years ago I learned where every pot hole and puddle was.  I could run that  track in the dark. 

A couple years ago they finally resurfaced it.  It was a nice new track.  Then I noticed it started getting cracks and grass was growing through it in places.  They called whoever installed it and made them do it again.  Now it’s a new, new track.

Anyhow I was curious as to my leg speed after not having done any speedwork for a couple years.  I ran down there.  Now, in my mind I eyeballed the distance and it felt like 2 – 2.5 miles.  Of course it’s actually 3.5 miles from my house.  That’s a bit of a warm up. 

When I got there, I loosened up, stretched out and did mile as hard as I felt I could.   My legs felt like cement.  I was really dragging them, no pop.  I managed somewhere in the 6:30 mile range.  Not horribly disappointing.  I think the next big landmark for me in my slow slide into decrepitude will be when I can’t run a 1600 in the pace I used to run a marathon at!  (My marathon PR is a 3:06:40 at Boston in 1998 – which is a 7:11 pace.) 

Not to be discouraged, I went back down this week and did a set of 8 X 400 at an aggressive pace.  They came in around 1:35, which isn’t bad, it’s like a 6:15-6:20 pace, but what was encouraging is that I was able to feel that speed form.  Still not much pop, but good strength and form. 

And I went back out Thursday in the rain and did a set of 800’s at tempo pace, coming in around a 6:50 pace.

I think in 3 weeks of speedwork I could get most of my pop back.  Not super-useful for marathon training, but at this point I’m really just benchmarking speed with effort and heartrate before I start my next training cycle.  Coach hates when I do useless speedwork. 

Did you see the post I put up about the Chinese scientist who demonstrated quantum entanglement this week?  I’ll try to give you the summary. Forgive me, I’m not a physicist, but I have always liked particle physics for some reason.   This is the stuff that goes on sub-atomic or smaller than an atom.  Atom is a word that the Greeks made up because they theorized that if you took matter apart you’d eventually find the smallest building block.  From the Greeks up to the 20th century this was the atom. 

Then smart mathematicians and physicists figured out that atoms where made up of smaller bits, and those smaller bits were made up of even smaller bits. “Turtles all the way down is the old joke about this, it’s called ‘infinite regression’.

And the physics, the way these particles interact with each other gets stranger all the time.  In quantum entanglement two particles, in this case photons, which are particles of light, are behaviorally connected regardless of the distance that separates them.   Meaning that if you do something to one of the particles, it also happens instantaneously to the entangled particle, NO MATTER WHERE THAT OTHER PARTCLE IS.

Einstein called this “Spooky action at a distance” and said it could not be true because it violates known quantum physics.  The cool part is the instantaneous part.  This means that something is travelling faster than the speed of light, which breaks all the rules. 

So anyhow the Chinese measured quantum entanglement between two photons last week.  One on earth and the other in a satellite in space. The SciFi part of this is that if you consider the entanglement a form of information or data, you could say, as the journalists did, that they transported a photon to space. 

Pretty cool huh?  There’s a lot we don’t know and some of it is cool.

Oh yeah – In section one I am sticking in chapter 9 from my marathonBQ audio book.  I had this guy with a great Midwest voice record it for me in his studio.  This is the version that’s on audible.  This chapter is about what you need to bring with you if you’re going to be doing speedwork down at the track.  Was thinking about this topic when I was down at the track this week.

In section two I’ll talk about dealing with uncertainty.

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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Chapter 9 from the Audible recording of MarathonBQ on what to bring to the track  - https://www.audible.com/pd/Self-Development/MarathonBQ-Audiobook/B01AMM691E

Voices of reason – the conversation

Vybarr Cregan-Reid

VYBARR CREGAN-REID is a Reader in English and Environmental Humanities at the University of Kent. He has a popular blog, psychojography.com, and has written on and been interviewed about running in major publications all over the world. He has also written numerous articles and essays for academic journals and a book on Victorian culture, Discovering Gilgamesh.

Running is not just a sport. It reconnects us to our bodies and the places in which we live, breaking down our increasingly structured and demanding lives. It allows us to feel the world beneath our feet, lifts the spirit, lets our minds out to play, and helps us to slip away from the demands of the modern world.

When Vybarr Cregan-Reid set out to discover why running means so much to so many, he began a journey which would take him out to tread London’s cobbled streets, the boulevards of Paris, and down the crumbling alleyways of Ruskin’s Venice. Footnotes transports you to the deserted shorelines of Seattle, the giant redwood forests of California, and to the world’s most advanced running laboratories and research centers. Using debates in literature, philosophy, neuroscience, and biology, this book explores that simple human desire to run.

Liberating and inspiring, Footnotes reminds us why feeling the earth beneath our feet is a necessary and healing part of our lives.

https://us.macmillan.com/books/9781250127242

"Here is a book in which the striding energy of the prose matches its subject." 

​—

Iain Sinclair, author of American Smoke

 

"Wonderfully authoritative vindication of what ought to be a self-evident truth: that running should be about being alive, not being a consumer."

​Richard Askwith, author of Running Free

 

"Insightful and intoxicating. Vybarr Cregan-Reid's book makes you take your shoes off and run through a world of ideas about nature."

Lynne Truss, author of Eats, Shoots and Leaves and A Certain Age

 

"Footnotes is a blazing achievement. It burns with restless energy as Cregan-Reid, alive, alert, wholly and gloriously present, sets out his manifesto that running makes us human"

Kate Norbury, author of The Fish Ladder

Section two – Uncertainty  - http://runrunlive.com/dealing-with-uncertainty

 

Outro

OK my friends, have read the collective works of Coleridge, Byron and Scott through to the Romantic end of episode 4-369 of the RunRunLive Podcast.  Good for you. 

Since we last talked I took Buddy down for his annual checkup and shots.  He’s healthy as he can be for an old man of 14 years old.   He loves the vet.  They give him food and say nice things to him.

I told them he had gone totally deaf over the last 6 months. They said that’s normal and if it didn’t bother him, which it doesn’t, then there’s nothing to worry about.   It actually helps this time of year with the thunderstorms, fireworks and for some reason the coyotes being super vocal at night. 

He’s also lost 7-8 pounds since last year.  A lot of it is muscle mass from getting older.  He also leaned up running with me most days in June during the 5 at 5 project.  I noticed the same thing in my own body.  You just lose muscle mass as you get older. 

I think I’m going to run the Portland Maine marathon on Oct. 1st.  That’s a bit of a short training cycle for me but I’m in pretty good shape already.  If you want to come up it’s a flat marathon in southern Maine.  Plenty of places to stay and we’ll have some fun. 

It’s been weird rainy and cool weather into July now.  My Raspberries are coming in.  I get about a pint a day – even after the birds take their share.  With all the rain I’m having a mold issue.  My tomatoes are going gang busters.  We’ll see if they fruit out well.  Need some hot weather for that.

 …

Had a bit of a long week this week.  We had lost a young family member in my wife’s family.  Same age as my kids. It’s always a tragedy when we lose the young.  Makes you think. 

Rightly or wrongly it makes you reflect on your own life and your own family and the fragility of this life.

Folks, hold those you love tightly.  Don’t waste time on petty things.  Forget slights real and imagined.  Reach out and hold the people who need you. 

Right now, today, you can do one thing.  You can turn on your love light and let it shine.

I’ll see you out there.

And thank you for being my friend. 

 

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: epi4369.mp3
Category:Running -- posted at: 5:14pm EDT

The RunRunLive 4.0 Podcast

Episode 4-368 – Julia and the Endurance Epiphany

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4368.mp3]
Link epi4368.mp3

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

Hello my friends, and welcome to episode 4-368 the new summer, of the RunRunLive Podcast. 

Happy 4th of July to all my patriotic American friends. 

Today we have a chat with Julia who has a great story.  She had that moment in her life where she almost lost everything that led her to endurance sports.  We get some many of these stories and it makes me wonder why people seem to need to get knocked up side of the head to make big changes in their lives?  Maybe it’s just that we need to be shown that anything is possible. 

I’m dropping this show on June 30th.  I am finishing up my 30-day 5 at 5 project where I simply got up and ran 5 miles at 5 AM every morning in the woods. I’ll give you my report out on that in one of the sections.

How are you doing?  If you’re an ultra-marathoner you’re in the thick of your summer racing season.  Likewise if you’re a triathlete or a biker you may be racing or training for a late summer race. If you’re one of those crazy marathon runners you probably need to start getting serious about your training plans for a fall race. 

Such is the cycle of our lives.

I do love this time of year.  I know many of you in Europe and in the great sun-beaten swaths of the Western US and in the densely humid jungles of the southern US, have been having some hot, hot, hot weather.  But I, up here in New England have had a mild start to summer.   We’ve had lots of rain and cooler temps. 

The plants are happy and the little animals are thriving. 

Buddy the old wonder dog ran my 5 at 5 project with me. I took him for a first loop and then went out again to get my miles.  That seems to be a good fit for him and he loves the cooler weather. 

How are your gardens doing?  Mine was slow to get started due to the cool entrance of summer, but now my tomatoes, squash and cucumbers are coming on.  My beans didn’t come up, but I was using seeds from 3-4 years ago, so no surprise really. 

My berries are starting to come in and I am going to have a boatload of berries.  Like I told you before I’ve got a bevy of apples on my trees as well so we might get some apples this year.  How about you? 

How’s your running? Your Swimming? Your biking? Your gardening?

What’s your next big race?

I watched a couple new movies since we last talked.  The first one was John Wick 2, which I thought would be just another terrible action movie.  I had low expectations.  But it was good, for an action movie.  They could have mailed it in and just done the typical guy with guns and cars Van Dame, Schwarzenegger, Stalone movie. 

But they did more.  They put in this Noir affectation that made the character less cartoonish and more likable.  They did this thing with the fight scenes that included a lot of judo which was interesting.   Not wire fighting like the Matrix or Bruce Lee type, but Olympic wrestling type moves.

And of course, lots of car crashes, explosions a high body count. 

The other movie I watched was Trumbo.  This is a sort of bio pic with Brian Cranston of Breaking Bad fame playing Dalton Trumbo. 

I’ll give you a quick plot summary.  Trumbo was one of the most famous, richest screen writes in Hollywood in 1947, but he also was a member of the Communist Party, which wasn’t a bad thing in 1944 when we were friends with Stalin, but was a very bad thing in 1947, as the beginning of the cold war kicked off a red scare. 

Some wankers in the congress decided Hollywood was being run by communists and they were 5th columnist set on infecting the population with their commie ideas.  They proceeded to create this extra-legal body called the House UnAmerican Activities committee, with subpoena power to weed out the commies.

Now, technically, the constitution says we can believe in anything we want and the government can go suck it.  But, in times of hysteria, power hungry politicians always find some boogieman to whip up that allows them to set those rules aside. 

The committee subpoenaed 10, mostly screen writers, who became known as ‘the Hollywood 10’ to question.  These guys thinking they had rights decided to not answer the questions, and the times being what they were, they went to jail for a couple years for contempt or obstruction or something.  Trumbo was one of those.

Meanwhile, at the start of this, Hollywood banded together and tried to turn the tide and tell middle America how ridiculous all this witch hunting was.  They totally over estimated their star power and totally misread the sentiment of working class Americans.  Joe-sixpack didn’t have any love for these lefty, pinko, coastal elitists and wanted the commies weeded out!

Thus started the blacklist.  The studio heads were basically arm twisted into committing to not employ anyone who was on the blacklist.  The blacklist did what it was intended to and put people out of work and ruined or even ended their lives.

There is a great series that goes through this in detail that I would highly recommend you listen to before watching Trumbo.  It’s on the “You must Remember This” podcast by Karina Longworth.  She did a whole season on the blacklist. 

I won’t belabor the politics in Trumbo.  Sometimes when you look back on the blacklist people are incredulous that this happened.  It did. 

These guys were actually communists, but mostly armchair communists not Stalinist.  There was a fair amount of anti-Semitism in this as well.

It’s a good move and knowing the history of the era makes it a better movie.  Cranston is great. 

The thing I really took away from it, more than the political parallels, was how Trumbo just kept working. 

They took his job and made him persona non grata, but he just kept writing.  He did what he was good at and eventually Hollywood came back around.  He won two Oscars for screenplays that were attributed to other writers, in one case a made up name. 

That’s the lesson here for me.  Just keep your fire burning.  Keep using your gift. Keep doing what you’re good at and the rest doesn’t really matter, does 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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

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

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Long Run Pacing in a marathon plan - http://runrunlive.com/long-run-paces-for-marathon-training

Voices of reason – the conversation

Julia Khvasechko, LMT

Hi Chris 

I don't have a blog

I'm too busy living my life

I'll give you some background 

A bit about me

I have run 183 marathons in all 50 states twice and am half way thru round 3

I'm working on the continent, sept is AUS, aka continent #4

I completed Four 100 milers so far and many races of varying distances in between 

All of this is remarkable to me since I only started running 12 years ago

But it gets better, 19 years ago I was on deaths door with an inoperable brain tumor 

Also

I used to work in finance but switched careers to do what I love 

Empower other runners & helping them feel good in their bodies 

I pace races all over the country and own my own business, I'm a RYT, LMT, Running coach & am living the dream

Also through running I found the love of my life & got married on my course of my 50th state 

There are a few articles out there about me

https://m.youtube.com/watch?v=XLxCfbwxB_0

https://www.google.com/amp/s/www.massagemag.com/massage-therapist-sets-a-pace-at-the-new-york-city-marathon-33462/amp/

http://runningskirts.com/ambassadors/julia-khvasechko/

My best 

Chris,

Many thanks for the book, I can't wait to read it

I am so very impressed

I would also love to hear the finished product, kindly send it to me.

i am deathly shy and marathons gives me an opportunity to be social

I love pacing races and talking to people about running and one on one i'm okay but having to give a speech in front of an audience is too scary for me to even think about.

again, i'm so very honored to have been chose to be a guest on your show.

thank you for allowing me to share my story.  if i can inspire one person, one person to push their limits and leave their comfort zone, then I have done my job.  

I read somewhere once that you life should have meaning; so I want to become an inspiration to others so they can try to do more and become more than they are today.  the most powerful weapon is the human soul on fire.  and if you fire up people to run more, to run faster, to do more, then you are the true inspiration.  thank you for your time and i look forward to reading your book.

my best,

Julia

Section two – 5 at 5 - http://runrunlive.com/5-at-5

Outro

OK my friends, have you been proposed to and married during this marathon of episode 4-368 of the RunRunLive Podcast. 

Things are cooking. I’m busy. I’m working on a bunch of cool stuff. 

One of the startups I’m working with in Boston is this smart garment company I told you about last time.  They are going into a testing phase before they launch and are looking for runners so if you’re local and want to try some new tech and you’re training for a fall race let me know and I can introduce you.  Even if you’re not local and you want to learn more I can introduce you for future stuff as they roll it out. 

Yeah, I don’t know what I’m doing for a fall target race.  I think I’ll look for a Maine race in October or November.  Maybe I’ll target MDI, I know Gary Allen, we’ve interviewed him at least twice, he’s the race director, I’ve always wanted to run that race and I need a Maine race. 

I’m toying with doing a version of my own MarathonBQ plan to see if I can get some speed back.  I’d have to modify it to have less volume, more cross training and more recovery days.  I’d never survive it as written. 

Not sue how Buddy is going to react now that we’re finishing up the 5 at 5.  He may revolt.  He’ll be waking me up at 5 in the morning and demanding to hit the trails!  There are worse things. 

Next week I’ve got a couple interviews lined up.  I’ve got an Irish author who’s book I’m reading, sort of a literary mashup of Murikami and Born to Run.   (Editorial note: When I throw out authors or movies or other factoids like that I usually provide a link to an explanation of just what the fine day I’m talking about in the show notes and the accompanying blog post)

I’m also talking with Tim the anxiety guy. 

We’ll getone of those up for the next show or maybe I’ll pull Arnar from the smart garment company in to talk about robo-running.

I curated two old episodes up onto the members feed.  Consider being a member, it keeps the lights on over here at the RunRunLive HQ.   It’s fun for me to go back and listen to myself and what I was doing 5 or 6 years ago. 

By the way, this episode is more than likely the 10 year anniversary of RunRunLive as a podcast. How about that?  Here we are.  Who would have thought it was possible?  Over a million downloads later.  Don’t be a stranger.  Reach out and say ‘hi’.  I’m entirely approachable but not so terribly interesting in person. 

It’s funny how time moves around us and floats us and sometimes sinks us.  Makes you think about what you are doing today and how it will change the flow of time for your tomorrows.  One of my more philosophical answers that frustrates my business partners is that I don’t know what the outcome is, but I can tell you that I’m doing the things today that will put me in a position to change those outcomes. 

And that’s the message for you.  You can’t get off your raft that is being pushed along in the river of time.  You can’t change the past.  You can’t change the future.  You can only choose what you do with your great personal fire, your gift today.  And that can be enough to not only change your life but also change the lives of others. 

It’s not set.  You can do whatever you want. You just have to decide to do it. 

Today I choose to talk to you.  About running.  And thinking.  And experimenting with the fabric of the universe in my small dusty corner of it.

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: epi4368.mp3
Category:Running -- posted at: 5:28pm EDT

The RunRunLive 4.0 Podcast Episode 4-367 – Matt Dunlap – BQ

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4367.mp3]
Link epi4367.mp3

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

Hello my friends, and welcome to episode 4-367 th3e new summer, of the RunRunLive Podcast. 

Here we are in June.  Today we are going to chat with Matt who qualified for Boston recently.  Not to be entirely self-promotional, but he used the Marathon BQ plan from my book, “Marathon BQ – how to qualify for Boston in 14 weeks with a full time job and a family” that recounts my own journey to a Boston qualifier. 

It fascinates me to listen to these folks who have run the plan and qualified.  It’s wonderful to me that it actually works for them.  When you write down something like that there is always the worry that it has nothing to do with the plan.  Somehow it is just you and your genetics or your work ethic or pure chance tipping those scales. 

So – congratulations to Matt for putting in the work and reaping the rewards.  Welcome to Boston. 

This book continues to have legs, especially in April for obvious reasons, in both the e-book and audio book form.  I’m thrilled to help people direct their energy and strength in a way that enables their goals.  It’s very fulfilling. 

I am going to look into spinning up a webinar course version of it where I would step through the chapters over 12 or 13 weeks in a live webinar.  If that’s something you’re interested in let me know.  I’ll try to put the registration up on qualifyforboston.com – which I own shortly. 

Should be fun and I’ll learn something and help some folks.  I’m not a webinar rookie.  I do them for work many times.  If you’ve listened to this for a awhile you might have heard me talking about giving presentations, or presentation skills or such.  It’s one of the things I’ve worked on my entire career.  I think I’m up to a B+ level now. 

I gave a presentation this week in Boston this week at a startup conference. It was a room with maybe 100 souls in it.  It was a blast!  I had a 5-minute slot to give a pitch and demo.  It used to be that I would be flop sweating having to stand up in front of a room but I love it now.  If you prepare well and practice your craft you can turn that nervous energy into performance energy.

I met a bunch of cool startups too.  At least one I’m going to get on the podcast.  It’s a sensor garment that you wear and it tracks all your vitals and your haptic response.  I’m definitely going to wear test that thing. 

I’m 16 days into my 5 at 5 project.  This project is where I get up at 5 AM and run 5 miles every day.  I write a quick blog about it, daily, with a photo, if you want to follow along and see what’s rattling around in my brain.  It’s over at my RunRunLive website. 

It’s fun. I take Buddy the old wonder dog with me for the first 2 miles on the trails then I go back out for another loop to make up the 5.  He seems to be handling it well.  On the weekends I still get out but I freelance a bit, throwing in some longer runs with Ryan on Sunday. I’m doing as much trails as possible.

For Section one and section two today we are going to give you my Kettletown 50K race report.  It was, of course, close to 20 minutes long, so I spilt it into two pieces and bookended the interview with it.  Like a serial, right?  Build some tension and anticipation, right?

 

I read too much.  Really.  When you read too much the words start to seep out of your brain like coffee through the seams of a carboard cup.  They find their way out. 

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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

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

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Kettletown 50K race report part one - http://runrunlive.com/the-kettletown-50k

Voices of reason – the conversation

Matt Dunlap

Matt Dunlap
Age 44 from St. Peters, Missouri.  Husband and father of two.  I completed the marathonBQ plan while working full time for the Boeing Co. in St. Louis.  My background as an athlete:  Never did run in school.  I was a baseball kid.  Started running in my 30s to lose weight picked up over the years.  Started running long distance in 2016 and completed the BQ plan in May of 2017 (2nd marathon).  Looking forward to my first trip to Bean Town and running the Boston Marathon in 2018!
https://www.strava.com/athletes/19203695

 

Here’s the first email I got from Matt when he crashed in his first Marathon try…

Chris!
Just finished listening to your Marathon BQ book today.  I am SO motivated right now, and ready to start training, but unfortunately it's not time... yet...
A little more background about myself:
I'm 44 (as of yesterday)
I've been a casual runner for over ten years.
Ran my first race (10k) last 4th of July and been wanting "more" ever since...
Ran a couple more 10k's this year, then decided to "try" a marathon which took place 8 days ago.  My intention when I first committed to it was to just be able to say I did it.  I had been listening to your podcast all the while (for over a year).  I used a marathon plan that came with my runkeeper app.  I had no intention of qualifying for Boston; it was never on my radar.  But when I got several weeks into my training, and only had trouble hitting my workout goals when it was 90+ degrees out there, I started to think "maybe I could actually qualify for Boston?"  I worked my butt off, never missed a workout for the last 10 weeks of that plan (plan goal was a 3:30 marathon).  I knew that my gps was cutting a lot of my corners off as a ran my routes and wondered exactly how much better my "real" pace was than what I was reading on my phone (and/or watch).  I told myself on race day, I would just settle into a comfortable effort level and see what happens...
I am sending you three images that will basically tell you the story of the race.  When you see the pics, from mile three and from mile 25, I'm sure you'll get the big picture, along with the image that shows my split times.  In order for me to get a BQ, I had to finish in less than 3:15.  I had it in my grasp but it slipped away in the last 10k.  That's a bit of irony because for years I have always topped out at 6 miles or so on my workouts.  But this last 10k of the marathon kicked my ass (last 3 miles were 9+ min/mi).  Now I'm on a mission and I can't wait to get to the track!  I just need to decide if I'm going to try a spring or a fall race next year.
I love this book!
-matt dunlap in St. Peters, MO

Here is the facebook chatter on the MArathonBQ group from Matt.

 

Matt N Kim Dunlap BQ attempt down the drain. Race cancelled due to weather.

Finished 3:20:50 ish... more details to come. Everyone ran extra 4/10 mile because the first turn wasn't marked! Hopefully 4 minutes is enough to get into Boston.

Matt did you stick to the plan note for note? Referring specifically to the three weekly 5 mile recovery runs

...

Matt N Kim Dunlap Yes, I followed it almost exactly as written. I did improvise some workouts though during the extra four weeks after the first race was cancelled. I lost about 8 lbs during the process too.

Matt N Kim Dunlap When I got into the 20 plus mile runs, I started around 8 min miles for 5 or 6 miles then gradually increased to my goal pace of 7:2x. One day I felt really good and kept going to 26.2 and averaged 7:33. That was three weeks before the race

Section two – More Kettletown

Outro

Ok my beautiful, fit and fast friends.  Do you have the grit to get through a training plan, stay healthy and hit that staring line with gusto?  Maybe, maybe not, but you have hung in there through the end of episode 4-367 of the RunRunLive podcast.   Congratulations. 

Did you see that lady from Oklahoma who won Comrades?  Great article.  She says she has 2 craft beers during every race.  Not 3, not 1, 2.  That’s enough to get her head and body in the zone.  I wonder why that’s not considered doping? 

I tagged a brief audio at the end of the show from Duane who is looking for people to go run an eclipse run with him.  Once in a lifetime event.

Next week I’m going to have a chat with Julia who has a very interesting story of how life changed for her and she ended up finding herself in endurance running.

I also am in conversations with the anxiety guy, Tim, to do an interview about the interconnection between exercise and anxiety. 

I’m going to keep curating older episodes onto the members feed as well.

Avocados.  Do you like avocados?  Avocados are interesting.  They are native to the Americas.  They are actually considered a berry with a single seed botanically.  I like avocados.  I have one in my salad most days.  Healthy fat. 

A couple interesting things. First, avocados should not exist.  They evolved the way they are to be eaten whole by megafauna.  Wooly mammoths, giant sloths and wooly rhinos.  The megafauna would eat the avocado in one big gulp, swallow them and drop them with a bit of fertilizer some distance off.  That was the avocado survival strategy.   Doesn’t work well when all the megafauna are gone.

But along came humans and took a fancy to the poor avocado.  We cultivated them and developed them into the current smaller seed, lots of meat form they currently have. 

Did you know there is now an injury called ‘avocado hand’ that is so common among millennials that it is an official medical term?  It’s when you cut your hand trying to open an avocado with a knife. 

You can see how to open an avocado on YouTube.  I use a modified approach where I cut it into 4 sections, then separate, then the skin just peels off like a ripe banana. 

Avocados have a perfect ripeness you have to catch them at.  You want them to be ripe but not mushy.  When you buy them leave 1 or 2 out on the counter to ripen, leave the rest in the fridge. They ripen fast.  If it gets ripe and you’re not ready to use it, stick it in the fridge. 

Also, if you don’t want to eat the whole think you can put lemon juice on the exposed flesh of the leftovers to keep them from going brown in the fridge. 

That’s it.  From mammoths to you.  Everything is connected. 

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: epi4367.mp3
Category:Running -- posted at: 5:27pm EDT

The RunRunLive 4.0 Podcast Episode 4-366 – Nick Kershaw – Impact Marathon Series

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4366.mp3]
Link epi4366.mp3

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

Hello my friends, and welcome to episode 4-366 of the RunRunLive Podcast. 

366 Podcasts.  If you’re new to the show that means you could listen to one of the old shows every day for a year, even a leap year, to catchup.  And, assuming I haven’t thrown in the towel, you’ll still be 25 episodes behind. 

It’s in our nature as endurance athletes to just keep moving forward.  I do believe there is some innate value in that attribute of dogged persistence.  What do you think?  Are people too quick to ‘Pivot’ in these Silicon days? 

Silicon days.  Kinda sounds like Halcyon Days.  Do you know what that means?  You may have heard that phrase “Halcyon Days” used by people whose parents spent too much on a Liberal Arts Degree as referring to a happier time in the past.

It really means more of a calm time.  It means a time where winds don’t blow.  It’s from Greek mythology.  10 words or less.  Alcyone was turned into a sea bird.  Aeolus becalmed the waves for 7 days each year so she could make her nest.  Ok that was 21 words and a number.

‘Silicon Days’ also makes me think of irony.  Many classic SciFi stories are about humans being devastated by a silicon-based life form.  From where I’m sitting, we may have manifested this already, right? 

Enough rhyming games.  What about endurance sports do we have to share today? 

Today we talk to Nick about his new enterprise Impact Marathons.  He Skype called me from Greece where he was staying with his uncle Nick, his cousins, Nick, Nick and Nicki.  Sorry couldn’t resist. 

Nick has an interesting story.  He ditched a lucrative banking career at an early age and now sets up these experiential, socially impactful marathons in remote and beautiful places.  I wanted to dive into why someone would do that.  Why would you give away all your stuff, live out of a couple duffle bags and lead this nomadic lifestyle in pursuit of a big dream? 

Sounds fulfilling, romantic and terrifying at the same time. 

In section one I’ll address a question people have asked me about what to do when your next training cycle isn’t going to start for a couple weeks or months? 

In section two I’ll talk about anxiety.

Speaking of the old shows, I’ve gone back in time and downloaded a few to listen to.  Those first 80 shows are rough.  I was on a schedule of pushing a show out a week and keeping it under an hour.  The early audio is poor.  I was using a cheap USB mic. 

That being said there was a certain hopefulness and creativity to them that is fun to listen to.  I’m going to start editing up some of them and curating them into the members feed.  I know when I subscribe to a new podcast and see there are 300 shows, I don’t go back to the beginning.  I may cherry pick by topic.  I’m going to do some cherry picking of my own from the archives for my members. 

Members, I truly appreciate you support.  This has never been a commercial endeavor for me.  It’s a passion project.  My favorite thing is when I get a membership notice from someone I’ve never interacted with before and they say something like ‘I’ve been listening for years and you’ve really helped me with my running and my life’.  That keeps me moving forward.  Even when the days are not so Halcyon. 

Teresa and I did end up driving down to CT for that trail race last weekend.  I’ve got my notes down but haven’t had time to write them up.  I will.  I’ll probably push it as a separate piece because those race reports tend to go long. 

Summary is, we had a good day.  She ran the 20K like a champ and I ran the 50k like a stubborn old guy.  Felt fine.  No issues.  My engine is good and my legs are good, I’m just a bit at loose ends with nothing to train for. 

I finished reading a book called “Rebel without a crew” by Robert Rodriguez.  He is a director.  He made one of my favorite movies ‘Desperado’ with Antonio Banderas. 

It’s a really good story.  It is his journals from when he made his first movie El Mariachi for $7,000.  He did it with no crew.  It ended up making him the toast of Hollywood. 

The basic story is that as a kid all he ever wanted to do was to make movies.  So he made movies with his brothers and sisters as actors and videotape.  He didn’t get good enough grades to get into film school, because, he spent all his time making movies. 

He didn’t have any money so he went into one of those research hospitals to make $3,000 as a clinical trial lab rat.  He used that money and figured out how to make a feature length movie as an experiment in Mexico for the Spanish video market.  That was El Mariachi. 

His plan was to make all his mistakes on this movie, sell it to the video distributers for a small profit and make a series of these as he learned that trade.  Essentially throw-away movies.  Then when he had enough experience he would approach the Hollywood crowd. 

Long story, short, El Mariachi got noticed in Hollywood, starting a feeding frenzy that got him a deal at Columbia and won Sundance. 

What’s great about this story is several things.  First, he worked very hard over many years to put himself in a position to succeed.  A splendid example of grit. 

He also had the growth mindset going into this that he would make a movie, learn what he could in the process, not worry so much about failure and just do it.  Take action.  Learn from the results.

It’s a classic Horatio Alger, rags to riches, very American in nature. 

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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

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

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – In between training cycles - http://runrunlive.com/what-do-you-do-when-youre-in-between-races

Voices of reason – the conversation

Nick Kershaw

  1. Link to share: http://run.impactmarathon.com/

 

  1. Bio: 

 

The Impact Marathon Series are races for those who think differently, run for the good of others and dream they can leave an impact.

 

Founded in 2015 by Nick Kershaw and Matt Fenton, IMS organizes races in four developing locations: Nepal, Malawi, Colombia and Guatemala.

 

Like many more mainstream marathon companies IMS encourage runners to fundraise beforehand. However they ask runners to raise funds for one of the United Nations’ Global Goals directly relating to the location of their race – for example, charities focusing on Gender Equality in Nepal.

 

Runners then fly out to the race location a week before the marathon and complete two days of voluntary work directly relating to their selected Global Goal – in the above case, for example, providing support in a Nepalese burns unit. By doing so, participants get to see exactly how their fundraising helps and even get involved themselves via aid-work, thereby making a direct impact.

 

IMS aims to provide a synthesis between travel, running and voluntary work. By harnessing the power of running they believe runners can make a real difference to the developing world.

City-worker turned Social Entrepreneur with a penchant for travel, running and creating positive impact. He has spent the last living entirely nomadically, with just two bags for company. In this time he founded the Impact Marathon Series: a social business that harnesses the power of running to empower communities, runners and tackle the UN Global Goals.

 

The Impact Marathon dream combines travel, volunteering and running to bring about social change. In their first year they began races in Nepal, Colombia, Malawi, Guatemala & Kenya. They bring 120 people from all over the globe, representing a variety corporates, NGOs and running clubs to each race. They all live together in the Athletes' Village whilst heading out each day to work at the exact projects they have fundraised for...

 

They want to create a direct link to your fundraising so you can see, feel and understand the impact you have.

 

The best bit, on the final day of Impact Week, everyone joins together with the surrounding communities to run a tough trail race, with most stunning backdrops you can imagine!

http://run.impactmarathon.com

Section two – Anxiety - http://runrunlive.com/anxiety

Outro

Ok my long suffering friends that is it, you have dug water pipe ditches and built out-buildings for the marginalized 3rd-world poor through to the end of episode 4-366 of the RunRunLive Podcast, and then you ran a slow marathon to celebrate. 

Yes I did run a 50K a couple weeks ago.  Like I said, I have my notes, I just have to write it up.  Other than being slow – took me 7 hours – it was a pleasant experience all around.  I know, you’re all going to divorce me if I don’t start doing something interesting!

We are rolling into June this week and we’ve had the oddest spring weather up here in New England.  It’s been 40’s and 50’s and overcast and rainy like Seattle or London for most of May.  I’m not complaining.  It’s great running weather.  I can’t remember a spring where I was able to get so much use out of my old Boston Marathon running jacket.  Not to run in, just to wear out. 

Usually we go from 45 to 90 and it stays there.  We don’t have these extended periods of cooler weather.  It’s been great for my apple trees.  They flowered and since it wasn’t hot they kept the flowers for more than a week.  Now there are hundreds of little apples on them.  I didn’t get my garden in until just this past weekend. 

I’m starting a new project for June that I’m calling 5 at 5.  I’m going to get up at 5 AM 30 Days and run 5 miles.  The getting up early isn’t the hard part for me.  It’s going to take a while or my body to get with the program of rolling out of bed and hitting the trails.  My body would rather have coffee and oatmeal and a bathroom break. 

I’m taking Buddy with me for the first 2 miles and I’ll try to take a photo every day in the same place to get a time lapse.  With any luck we’ll get to see summer break like a wave over these few weeks.

This will help me stay in shape during June and will take less time out of my week than my normal training routine so I can get more stuff done. 

Let me tell you a couple stories from the past couple weeks.

The first one is my mailbox story.  This winter the snow plows took out my mail box.  I wasn’t able to fix or replace it with the ground frozen and I propped it up with some bailing wire and a metal stake.  Now that it’s warmer I needed to fix it because it frankly looked shoddy. 

But before I could fix the mailbox I needed to fix my wheelbarrow.  So, really this is my Mailbox/Wheelbarrow story. 

I had a great big metal wheelbarrow that I had acquired many years ago.  A few years back one of its staves broke.  That is the proper term for a wheelbarrow handle, ‘stave’.  Me, being the impatient man that I am bought a new wheelbarrow.

I soon discovered that the quality of wheelbarrows has plummeted in the intervening time and this new wheelbarrow was crap.  Very low quality. 

After I worked that new wheelbarrow into the ground I decided to fix the old one this year.  I measured everything up and was able to procure the correct length staves on Amazon. 

I had to spend a few hours getting the old rusted bolts out of the old wheelbarrow and buying the proper inventory of new nuts and bolts. 

The new staves were the right length and of reasonably good quality.  But the holes were in the wrong places.  For the life of me I could not find my electric drill.  And I did end up buying a new electric drill on Amazon.  (I have since threatened my wife and children with painful and horrible death if they touch my new drill)  Change that to the mailbox/wheelbarrow/drill story. 

I was able to find the full set of wood bits that I needed for the drill to drill the holes in the staves so that I could reassemble the wheelbarrow with the new hardware. 

And it’s a thing of beauty. 

Then I went down to see if I couldn’t dig up the roots of the old mailbox so I could drop a new one in. 

It turns out that whoever put that mailbox in wanted it to stay there.  It was clasped on all sides by granite shards that I had to dig around and manually remove with my hands.  You see I had to dig about surgically as to not destroy the well-established lilies, clematis and irises flourishing there.

I got all the pieces of the old mailbox out, measured it up. checked the official postal regulations online and headed off to one of the giant home improvement stores. 

These mailbox posts come as one preassembled thing that you just stick in the ground so I thought I was close to the finish line. 

However when I made my pilgrimage up and down the aisles and to where the post box posts were I was disappointed, ne thwarted.  They had two posts. Both of such poor quality as to be embarrassing. 

Instead I hiked the extra kilometer down to the lumber section and procured a couple 8 foot pressure treated 4 by 4’s.  So, I guess this is the mail box/wheelbarrow/drill/post story…

Anyhow I was able to find my table saw and I crafted a beautiful post box post I set it nicely back into the ground with the granite chunks at the official height from the curb.  I then gave the box itself a new coat of matt black paint. 

I have to tell you, it’s a thing of beauty.  There is nothing as life affirming to your suburban male then to be able to craft something with your own hands and have it actually end well. 

So those of you who have significant others who roll their eyes when you ask them to do some simple task – remember in suburbia there is no such thing as a simple task, but there is a job well done.

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: epi4366.mp3
Category:Running -- posted at: 4:17pm EDT

The RunRunLive 4.0 Podcast Episode 4-365 – Steve Hailstone – Heart Attack

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4365.mp3]
Link epi4365.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, this is Chris, your host, and welcome to episode 4-365 of the RunRunLive Podcast.  Today we chat with our friend Steve Hailstone about his experience as a runner having a heart attack. 

I wanted to get Steve on and talk through his experience because I thought we might be able to save some lives.  Seriously.  It’s well known that we endurance athletes think that we are indestructible.  This is not the case.  We are typically healthier and fitter over the long arc of our lives but we are still susceptible to the same risks everyone else is, including heart disease. 

In section one I talk about how it’s not that much of a leap to go from a marathon to an ultra and give you some thoughts on how to do that.  In section two I talk about how we get into and out of mental slumps. 

One of the things about mental slumps, whether you are religious or not, is the concept of will.  You have free will.  You are free to think what you want.  With the free will comes the responsibility to know what it is that you are going to do with that free will.  You’ve been invested with this great gift.  It’s up to you to Use it.

It’s been a couple weeks since we last talked.  I believe I was headed into Groton Road Race Weekend last time we talked.  We got a beautiful spring day.  The races went off without a hitch. 

Since I was not race director this year I had the choice of either running in the morning at 6:00 AM with the race director’s cut of the race (that I invented 10 years ago!) or actually running the race itself.  The 10k goes off in the early afternoon. 

I couldn’t really decide.  Then I had a brain storm that I would just run both!  Of course when I told the other folks in the club this they all rolled their eyes and told me they knew I was going to do both all along. 

Since we opted to hold the race on the 30th we were a week or so later in the spring.  It really made a difference.  The course was beautiful.  That extra week allowed the course to green up just enough.  Groton is a really pretty town.

Coming out of a strong spring cycle and not really going hard at Boston I was able to perform well in both of my 10K’s.  Maybe I’ll invent a new thing – the Groton Double. 

Still I was a bit beat up after doing all that manual work setting up the race and racing twice over the weekend.  Monday I felt a bit like I should have more naps in my life.  I’m a white collar worker and it made me consider that I’m getting soft.  I need more general labor in my life. 

After Groton, I wanted to start in with the mountain climbing plan that Teresa and I came up with.  Unfortunately, I didn’t calculate that you can’t really get into the White Mountains of New Hampshire until June.  You can get into them, but only if you’re going to be skiing!  Washington still has 30 feet of snow in Tuckerman’s ravine!  It’s a very dangerous time to hike. 

I’ve just been doing a lot of trail running and trying to stay fit.  I’ve been taking Teresa out with me when I can and we signed up for a race this weekend in CT that I will talk more about in the outro. 

One of the books I’m reading is “The Magic of Thinking Big!” By David Swartz.  This is a classic breathless self-help book from 1959.  It’s great.  It’s full of all the old-timey storytelling and phraseology of the era.  It’s basically a self-authored book from this guy’s speeches and programs that went viral in those days. 

One of the quaint things he talks about is people who are suffering from ‘excusitis’.  Everyone has an excuse as to why they can’t be successful or live the life they want.  They are too old, or too young, or under-educated, or inexperienced.  He calls this excusitis!

He talks about how that’s all in your head and how to flip it over and make those excuses strengths.  He talks about what I would call ‘feeding the good dog’ – meaning reinforcing those positive thoughts so your subconscious acts on them. 

I also read through a series of early excerpts on government.  You might wonder why.  One of my daughters was recycling some text books and one of them was “The Great Works” a bit of a survey on great writing.  I rescued it.  (I always have 3-4 books going at a time)

I read Aristotle on why government is not what we want but a natural emergence of a bargain to trade independence for security. 

I read Thomas Hobbes on the natural rights of man, written in the 1600’s, and then the Declaration of Independence that cribs heavily from that with its rights to ‘Life, Liberty and the Pursuit of Happiness”.

Of course, they never meant total equality.  They meant political equality.  To get to total equality you’d have to force everyone to a middle state by hobbling the exceptional and lifting the less exceptional and this would bring civilization to a grinding halt. 

That’s the dynamic we still work with today.  Where do we draw that line between independence and equality? 

I also read a piece by Alexis de Tocqueville on how Americans are never happy with what they have.  That is true.  It’s our strength and our weakness.

As I get older I am getting better at being happy with what I have.  Even in stressful times I’m quite content.  I picked up an old notebook and found that I had been listing things that I was grateful for as an exercise. 

The first entry read,

  1. Friends and mentors
  2. Books
  3. Sweat
  4. My Daughters
  5. My old dog Buddy

We’ve all got a lot to think about.  But we’ve all got a lot to be grateful for.  Feed the good dog – Fertilize the positive.  What are five things that you are grateful for 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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

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

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Stepping up to a 50K from a marathon

http://runrunlive.com/training-for-a-50k-or-a-50-miler-for-marathoners

Voices of reason – the conversation

Steve Hailstone

Husband and father of 3. US Air Force veteran. California native transplanted in Pennsylvania. Reconnected with running in 2012. Heart attack survivor since early 2016. Seeking to understand Insulin Resistance as related to heart disease. Recently adopted Maffetone Method of running to ensure healthy retraining of heart.

https://philmaffetone.com/what-is-the-maffetone-method/

https://www.thenoakesfoundation.org/

http://naturalrunningcenter.com/

Section two – Getting out of a mental slump

http://runrunlive.com/7-ways-to-reboot-your-brain-out-of-a-slump

Outro

Ok my friends, you have stumbled, clutching your chest, through to the end of episode 4-365 of the RunRunLive Podcast.

You may have noticed that this episode was a week late.  I apologize.  I’m working with a startup out of California now and my time to write and produce has been significantly impinged.  I’m not traveling as much, but, paradoxically that means less writing.  Planes were always my quiet space. 

I may have to take a vacation from the podcast this summer, maybe just drop some ancient podcasts from the past on to the feed for a few months while I get some breathing room.

Teresa and I are heading down to Connecticut tomorrow to run a trail race.  She’s going to do her first trail race and her first ½ marathon distance.  I’m going to attempt the 50K.  I don’t have a CT marathon yet and I was a bit at loose ends so I jumped on this.  We’ll see how it goes. 

Although the New England weather made its traditional leap from 50 to 95 in one day this week, it’s only going to be in the 70’s tomorrow.  It looks like a nice 10K loop course with some technical bits and a lot of elevation.  I’m just planning to hike it.  Would be thrilled to get in under 7 hours.  It will be my first 50K. 

I’m thinking about taking a step back from racing and training this summer.  I’m leaning towards doing a 30 day program of just running 5 miles in the woods every morning for breakfast.  I think it would be a nice challenge and give me some more free time to boot.

I carted my old motorcycle out to the Honda fix-er-up place this week.  Had to roll it into the back of my truck and strap it in – which was a bit dicey.  I made the service managers day dragging in a 33 year old motorcycle – seriously, they were excited to work on it. 

https://www.youtube.com/watch?v=iORT5E6Hbkc

Here’s the commercial from 1983, pretty cool huh?

So my friends, as we roll into the dog days of summer. What are your plans?  What great mountains are you going to climb?  What fabled beasts are you going to slay?  What frozen hearts are you going to melt? 

Think about it.  Send me an audio.  I’ll play it if it isn’t too horrible. 

I had some Silicon Valley type ask me in a meeting “If you had all the money in the world, what would you do?”  Not sure what that self-important prick, sorry did I say that out loud? I’m not sure what my west coast brother was looking to elucidate, but my answer was that I’d drop everything and run across the country. 

But, I’d like to add to that answer.  I’d drop everything and grab a bunch of my friends and run across the country!

That includes you.

Meet me out back at the Winnebago and we’ll get started.

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: epi4365.mp3
Category:Running -- posted at: 7:45pm EDT

The RunRunLive 4.0 Podcast Episode 4-364 – Steve Spear – Across the USA

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4364.mp3]
Link epi4364.mp3

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

Good Morning, Good Afternoon, Good Evening my friends.  Are you out on that early morning trail?  Or maybe the warm sunshine of a lunch-time trot?  Perhaps the star filled purity of a speedwork session at the track at night? 

Wherever, whenever, you may be, Hello my friends and welcome to Episode 4-364 of the RunRunLive Podcast.  Today we chat with Steve Spear, not Steve Speirs of the 100 pushups app who we interviewed in episode 108 of the podcast, must’ve been the winter of 2008-2009.   BTW all those old episodes are on my website at RunRunLive.com. 

I’m going to go listen to some of them myself and see if there isn’t something interesting that I can curate for the members feed.  It’s bit surreal listening to yourself from the past.  Time truly is a river.

Today we are also going to squeeze in the 2017 Boston Marathon race report.  I think.  It’s not the most exciting story ever told but it has become a tradition now.  I think this will be the 9th Boston report that we have shared together.  We started with my 10th Boston back in 2008. 

What a long strange trip it’s been.

Anyhow – since the race report is long – I’ll just jump right into our interview with Steve Spear who ran across the USA to help get clean water to families in Africa.  You’ll hear me asking about how he did this because unlike Pete Kostelnik Steve ran the cross country route at a reasonable pace of 5 days a week and 35 miles a day.  I could see myself doing that. 

I’ll stick the race report in after that and we’ll call it a day.  My Friday’s have become increasingly pressed for time but I’ll persevere!

I took Tuesday, Wednesday off last week after the race.  I dug my old steel Fuji out, sprayed some petrochemicals on the chain and gears, pumped up the tires and went for a ride Thursday out to the rail trail.  That felt nice. 

I went for a run in the woods in the drizzle and dark with Teresa on Friday for an hour and felt fine.  It was nice to run with her.  Kinda cool getting to talk in a relatively neutral setting.

Saturday I met up with the running club to pick up litter on the Groton Road Race course.  Sunday I got to join the club run in the morning and it was good to not have to worry about a long workout.  The marathon gave me a lot of stress this year and I’m happy to have it in my rearview mirror. 

Tuesday morning I got up and went for a run in the woods.  It was grey and overcast and easing into a patient drizzle.  I brought Buddy, the old Wonder dog for the first 20- minutes or so then went back out and did another hour. 

There is something so peaceful and centering for me to run this loop.  Right outside my front door. Right on the other side of my vegetable garden is the trail head. 

Buddy and I cut these trails.  There was nothing here except bulldozer roads and animal tracks when we moved in.  It was slated to be house lots.  Over the years it became conservation land instead.  Now, my house is the last on the cul-de-sac with conservation land on three sides. 

The woods have not yet exploded in green.  We are in the April showers phase.  But, you can sense the arboreal tension in the woods.  Like a pensive skeleton waiting, on edge for the new leaves to burst forth. 

Hen turkeys, with beautiful sheens of reflecting feathers dart across the trail looking for the perfect place to raise this year’s brood.  Wood ducks bob on the gun-metal grey undulations of the pond.  All are ready.  We see the grey skeleton of winter.  They sense the green wealth of spring. 

Met the club on Saturday to pick up trash on the Groton Road Race course.  We spent a few hours and got 2 full truckloads of litter off the roads.  I suppose the most interesting thing I found was a plastic sandwich baggie with “Black Plague” and skull and crossbones written on it with a sharpie. 

What do you think?  Some parent with a nerdy kid and questionable sense of humor making lunch?  Or more probably an empty bag of a high-powered weed?  Or, you never know, I’m now patient zero of the zombie apocalypse like I always assumed I’d be.

Mostly it was Bud Light cans.  And flavored vodka nips.  The engineer in me wants to plot the beer can and vodka bottle distribution, do a regression analysis and lead an intervention to someone’s door in Groton.  Or just wait at the liquor store with an officer and some handcuffs. 

I guess if you are drinking on the way to work every day littering is pretty low on your list of worries. 

But, like spring, the road is clean and ready for the racers.  We’re going to have a great day.  I’m no longer Race Director so I think I may actually run the 10K!

That’s the way life is.  Life is change.  Life is winter.  Life is spring.  As Oprah says, we aren’t getting older, we’re evolving!

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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

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

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

nada

Voices of reason – the conversation

Steve Spear

About Steve Spear

In 2013 Steve Spear, Pastor at Willow Creek Community Church, ran from LA to NY to bring clean water to children and families in Africa. Steve roughly averaged a marathon a day for 150 days straight. His run took him through 10 pair of running shoes and 14 states. 

Steve Spear is an honors graduate of Ozark Christian College in Joplin, MO. He led at senior levels at Willow Creek Community Church in South Barrington, IL for over 15 years in a variety of pioneering efforts. As a Team World Vision Volunteer Running Ambassador Steve has completed numerous marathons, ultra marathons, a 2013 transcontinental run from LA to NY and personally raised over $500,000 for clean water in Africa. Steve and his wife Frances, of 28 years, have two grown children and reside in Carol Stream, IL. 

About the Global 6k for Water

Steve Spear, Running Ambassador at World Vision is encouraging runners and churches around the U.S. to take part in the Global 6k for Water. 6 kilometers is the average distance that people in the developing world walk for water — water that is often contaminated with life-threatening diseases. From fast runners to leisurely walkers, thousands of people will unite around the globe and run 6km to bring clean water to communities in need. Each participant's registration of $50 goes to World Vision's Water Initiatives. After you register you will receive a World Vision Global 6K for Water t-shirt, race bib, and medal in the mail. Map out a 6km route in your neighborhood or attend a bigger gathering at a host site on Saturday, May 6th, 2017. More information is available at: http://www.teamworldvision.org/index.cfm?fuseaction=donorDrive.event&eventID=848&referrer=media

Section two

Boston Race Report -

Outro

Ok my friends, you have run slowly across the country and through the hills of Newton to the end of episode 4-364 of the RunRunLive Podcast.

I’m running the Groton Road Race this weekend and the, just like that, it will be May already!  I’ve got to peel off some time to get my vegetable garden started! 

I’ve been trying to get my old motorcycle on the road.  I got it registered but ran into a bit of a snag last night.  I put a new battery in an n no power! Now I’m going to have to chase around the wiring diagram with my multimeter and see if it’s a fuse or a short or a ground… sigh… I’m not really designed with the patience for that. 

I went and gave blood this week.  They’ve been pestering me but I needed to get through the marathon first.  My vital signs are all fantastic.  I had to do the mind control thing to jack my HR up over 50 for the nurse so I could avoid the red flags.  It took a awhile but they were able to get my blood out of me. 

They have this sound track of 70’s pop music that they play and it is a bit surreal.  I hear those songs and I remember specific situations, where I was.  For example building a fort in the rafters of my father’s garage with my buddy Dave as pre-teens listening to “Ricky don’t lose that number” by Steely Dan on the portable FM radio on a warm summer day in 1974.  Us with our Mad Magazines and Farah Faucett posters. 

Now I’ve got to figure out what I want to do with this glorious summer laying before me like an unwrapped gift.  So far all I’ve committed is to climb some mountains with Teresa.  But, soon enough I’ll get the itch.  I do love trail running.  I think I’ll do some more of that. 

What’s next? 

I don’t know.  I’ve been trying to figure out what to do with my life forever.  There’s no silver bullets.  Sometimes you have the opportunity to choose epic and worthy things that in some way define you and in other ways demonstrate a worthy path to endeavors to the world.  Sometimes circumstances knock you sideways and that unchosen path becomes the worthy thing. 

Every day, every mile, you get up.  Whether your plan for that day works or something else happens you grind on with as much aplomb and reason as you can.  Then you get up and do it again.  Someday the crumbs of your life might lead someone else to something worthy for them. 

And that’s it, my friends.  Whether you think you are a leader or even an exemplar, people are watching you, the universe is watching you, get up and get it done today.

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: epi4364.mp3
Category:Running -- posted at: 6:31pm EDT

Episode Boston 2017 – A preview of the Boston Marathon with Coach

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epiBoston2017.mp3]
Link epiBoston2017.mp3

 

Folks, Friends, Marathon-wonks, this is a chat I had with my coach today about this year’s Boston Marathon, my training and what to expect.  I wanted to get something out to those of you who might find the information useful before race weekend.

See you out there!

Chris,

 

Coach Jeff -> http://www.prsfit.net/

 

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

 

Direct download: epiBoston2017.mp3
Category:Running -- posted at: 3:53pm EDT

The RunRunLive 4.0 Podcast Episode 4-362 – Rick Hoyt – a Running Life

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4362.mp3]
Link epi4362.mp3

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

Hello my friends and welcome to Episode 4-362 of the RunRunLive Podcast.  Chris here.  I am criminally behind in my production schedule.  As some of you may have divined, especially those of you on LinkedIn, I changed gigs over the last couple months and am now back in startup land.  It’s not my startup, but still the the urgency and lack of resources spills over. 

(Humorous editor’s note: Microsoft word tried to change ‘divined’ to ‘deveined’ which is something totally different. 

That combined with being in my last few weeks of marathon training for Boston creates less space and opportunity to write and record. 

The company is out of Silicon Valley, (of course), and I’m out of Boston so there’s a 3-hour time change.  Even thought you’d think you’d be able to adjust your work days, it always seems to add 3 or more hours to the day. 

It reminds me of when I had a job where I had to contend with Boston’s infamous traffic.  I devised a plan to go in a couple hours early to beat the traffic and then leave a couple hours early on the back end of the day to beat the traffic again.  What really ended up happening was I’d go in early, get caught up in the day, and end up going home late after the traffic. 

I’m sure there’s some math we could use there to make everyone’s lives simpler.  The way we have arranged it everyone’s whims always line up.  For example, let’s say you’re sitting at work on a warm Friday in June and you think “I know, I’ll leave early and get a jump on driving to the Cape for the weekend!” You can bet that there are a couple hundred thousand people having that same thought at that same time and you will be soon sucking C02 with them on Route 6. 

I’m sure all of this will be solved when the impartial Artificial Intelligence of the robot overlords takes over.  But, will we miss it?  Will we someday be writing long, sorrowful poems in praise of a good traffic jam?  How it brought our families together and made the fabric of society stronger? 

How did I get down this rat hole?

Oh, yeah.  It’s Saturday Morning and It’s snowing.  It’s been snowing for 24 hours and it’s April first.  Last time we got this kind of spring weather two weeks before the Boston Marathon was 2006.  It ended up being 85 degrees at the starting line that year. 

Today I bring you a RunRunLive podcast exclusive.  An interview with Rick Hoyt.  Rick has run almost twice as many Boston marathons as I have and I’m running my 19th this year.  I am thrilled to be able to ask him questions directly. 

My favorite Hoyt story is how Dick and Rick pushed their way into the Boston Marathon.  The Boston Athletic Association of the late 1970’s would not be considered an ‘open-minded’ organization.  They were steadfast in their belief that the Boston Marathon was a traditional race.  You had to qualify.  You had to be a man.  You had to pass a physical and be a ‘real’ able-bodied athlete to get in. 

Dick tried to get in and they wouldn’t let him.  They thought they had a good barrier to entry that he wouldn’t be able to get over.  They told him that he had to qualify, not only in his age group, but in Rick’s age group as well.  At the time this meant Dick had to run better than a 2:50 marathon with Rick. 

Dick didn’t whine about it.  He didn’t sue them.  Instead he trained and ran a 2:45 qualifying race pushing Rick.  This was before racing chairs existed.  This was before the first running boom.  These guys were breaking new ground.  They were all alone.  Their dogged persistence, their unassuming commitment to the sport, their grit earned them a spot on the starting line in Hopkinton. 

The way they did it also earned the respect of the running world and opened a door for a generation of runners.  They were pioneers who caused change.  They caused change by living that change. 

So that’s the context of our interview today. 

In section one I’ll go deep into how I do a pace run on the treadmill.  In section two, I’m going to give you an audio recording of the 2nd most read blog post I ever wrote, a chapter from my first book, called “Running with Buddy”.  This will give you a good lead in for the sentiment going into our next show which will include an interview with Luaren Fern Watts about her new book, Gizelle’s Bucket List.   

After we last spoke I attempted a 22 mile tempo run on the Boston course.  Frank and I did an out and back from Ashland, around mile 4, to Wellesley mile 15, right before the dip down into Newton Lower Falls.  This is the so-called ‘flat’ portion of the course.  I’m always surprised at just how not-flat it is.  It’s rolling hills.  Nothing major, but some good pulls when you’re racing. 

I was rolling off a hard week with a lot of miles. The plan was to run an hour in zone 2, then drop to race pace -5 for an hour and a half then do 5 minute on/off zone 3 surges for the last half hour.  My legs were heavy going in from the big week.  I ran 7 miles the day before and a set of hill repeats on the Friday.  It was around freezing and overcast to drizzly.  We didn’t see as many runners out as we thought we might. 

When we hit the hour mark I dropped into what felt like race pace to me, but my pacing ability proved to be clueless.  I was shooting for around 8 minute miles but we were clocking 7:30’s and 7:40’s.  At the end of each mile I’d say ‘Oh crap’ and let Frank lead for a while and we’d manage an 8:05.  Then I’d drop back into the 7:30’s.  It was a pacing disaster!

We hung in there trying to find race pace until around the 18 mile mark my wheels fell off.  We were climbing a long hill and my legs just went dead and said ‘no mas’.  This was about an hour into the pace part of the run.  I let Frank go and tried to find a pace I could manage and recover a bit.  I managed some to bash it out in the low 8’s with a couple of walk breaks. 

I finished up with over 22 miles and over 3 hours of decent effort.  I even recovered a bit in the last mile.  All-in-all I wasn’t horribly disappointed. It’s another brick in the wall and a good race-specific workout and a good reminder of just how deceptively nasty that Boston course is with its constant rolling hills.

Then I jumped on a plane to Silicon Valley.  Spent the week out there that nicely coincided with a rest week, although I did manage to run up a 1,500 foot mountain behind my hotel twice. 

Now I’m finishing up my last hard week and tuning up for the big show.  I’m off the beer and seeing how far I can get my weight down for the race, which adds to the stress of it all!  I made some poor nutritional choices in Cali and have been hovering around 180, which isn’t horrible for me.  This week I’ve stayed on top of it better and am down around 175. 

Those 5-10 pounds make a huge difference for me on race day.  Especially where my current bottleneck is my legs not my engine.  Taking a few extra pounds off my quads will buy me a couple extra miles at race pace on Patriot’s day. 

And the weather continues to not cooperate.  We are in the midst of yet another storm here 2-weeks out.  My day got away from me yesterday and I ended up doing a hill repeat session at dusk in the slush. 

Now normal people might think, “hey, the sun is setting, it’s 33 degrees out and alternating rain and snow, I think I’ll skip that hill workout.”  But, I think, “Here are the marathon gods putting another challenge in front of me.  Here is another opportunity for me to rise to the occasion.  To do what others will not.  And that has some merit to it. 

I kitted up quickly, before I lost my nerve, and headed out through the trails to a secluded road behind my house with a nice hill.  The woods were quite peaceful.  The snow/ice was a couple inches deep but nice and granular, like running on beach gravel.  There was no wind, and it was quite beautiful with the hiss of the sleet in the tree tops. 

The hill repeats themselves were a bit tricky.  I had 3 sets of 5 X 40 seconds.  It was snowing fairly hard.  There was slush on the road.  It was maybe an inch deep on the shoulders, but the tire paths from the occasional car were relatively clean with just a skim of icy slush.  There were parts where the melt water was running in streams down the hill. 

The question in my mind was where would I get the most traction?  The tire tracks?  The slush?  The shoulders?  I opted for the tire tracks.  It was slick and I had to run a bit flat footed. I couldn’t really toe off with any vigor.  The trick was to find the places where the road was cracked or lined because these irregularities provided a bit of a traction point. 

When the occasional car passed, I’d drift over to the slushy shoulder mid repeat.  That wasn’t bad either because there was barks and sticks and dirt under the slush on the shoulder that could give you some traction.  But you had to run through the deep stuff and got much wetter feet.  I switched back to my old Hokas for the outing so as not to abuse my race shoes.

And you know what?  It wasn’t that bad.  I got my workout done and felt like a total stud.  I felt like I ‘won’ somehow. 

That’s the lesson here my friends.  You make your own rules in this world.  Don’t let the slush storms of life cause you to miss a workout. 

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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

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

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Treadmill pace run - http://runrunlive.com/anatomy-of-a-long-treadmill-pace-run

Voices of reason – the conversation

Rick Hoyt – Team Hoyt

http://www.teamhoyt.com/About-Team-Hoyt.html

 

The Early Years

Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick’s brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a “normal” life. This was just the beginning of Dick and Judy’s quest for Rick’s inclusion in community, sports, education and one day, the workplace.

Dick and Judy soon realized that though Rick couldn’t walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick’s physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child. After providing concrete evidence of Rick’s intellect and ability to learn like everyone else, Dick and Judy needed to find a way to help Rick communicate for himself.

With $5,000 in 1972 and a skilled group of engineers at Tufts University, an interactive computer was built for Rick. This computer consisted of a cursor being used to highlight every letter of the alphabet. Once the letter Rick wanted was highlighted, he was able to select it by just a simple tap with his head against a head piece attached to his wheelchair. When the computer was originally first brought home, Rick surprised everyone with his first words. Instead of saying, “Hi, Mom,” or “Hi, Dad,” Rick’s first “spoken” words were: “Go, Bruins!” The Boston Bruins were in the Stanley Cup finals that season. It was clear from that moment on, that Rick loved sports and followed the game just like anyone else.

In 1975, at the age of 13, Rick was finally admitted into public school. After high school, Rick attended Boston University, and he graduated with a degree in Special Education in 1993. Dick retired in 1995 as a Lt. Colonel from the Air National Guard, after serving his country for 37 years.

The Beginning of Team Hoyt

In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, “Dad, when I’m running, it feels like I’m not handicapped.”

This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days.

In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage).

Rick was once asked, if he could give his father one thing, what would it be? Rick responded, “The thing I’d most like is for my dad to sit in the chair and I would push him for once.”

The 2009 Boston Marathon was officially Team Hoyt’s 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race.

2013 was going to be Dick and Rick's last Boston Marathon together, but they were not able to finish due to the bombings. They vowed to be back in 2014 to finish "Boston Strong" with all the other runners, which they did; stopping many times along the 26.2 distance to take photos and shake hands of the many well wishers, and finishing with several of the runners from their Hoyt Foundation Boston Marathon team.

Dick and Rick will continue to do shorter distances races and triathlons together, and teammate Bryan Lyons will be taking over in pushing Rick in the 2015 Boston Marathon. Bryan and Rick ran some local races together this year, and will start training for Boston after the holidays, doing a half marathon in Carlsbad, CA in January, as well as, other local half marathons and races.

Neither Dick or Rick are ready to retire yet.

The Team Hoyt Theme Song “Run!” By the Ted Painter Band

It's available for download at www.tedpainterband.com as are other songs and information about the band.  

It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band. 

Incidentally, I'm also a member of Team Hoyt and have been running with Nick Draper, a 27 year old man with a similar disability as Rick, for the last 3 and a half years.  This will be our 4th Boston marathon and 16th marathon.  We also do triathlons.  If interested, you can learn more about "Team In the Nick of Time" at https://www.facebook.com/inthenickoftimeteamhoyt/

Thanks for your interest in the song, Chris.  

Take care,

Ted

Section two

Running with Buddy - The Mid-Packer's Lament: A collection of running stories with a view from the middle of the pack Paperback – November 21, 2005

by Christopher J. Russell (Author)

Outro

Alright my friends.  I’m running out of daylight so I have to get this show out the door! You have slip-slided through the snow and slush to the end of episode 4-362 of the RunRunLive Podcast.  Like I mentioned, next week we talk about dogs! Going to the dogs.  I love my old dog. 

He’s lying on the floor by the door here with me as I write.  He’s bored.  He’s wearing one of the ridiculous shirts Teresa bought for him.  

The music in the Rick Hoyt interview today was the The Team Hoyt Theme Song “Run!” By the Ted Painter Band.  I got permission to use it from Ted who also runs pushing Nick for Team Hoyt Boston Marathon team- they do sub 3 hour marathons and this will be their 3rd or 4th Boston together. It's available for download at www.tedpainterband.com as are other songs and information about the band.  

To learn more about Ted and Nick search for “Team in the Nick of Time” on Facebook – or find the link in the show notes.

It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band. 

"Team In the Nick of Time" at https://www.facebook.com/inthenickoftimeteamhoyt/

I just assume at this point that everyone knows what I’m talking about but I guess it wouldn’t kill me to give you a quick review.  I post the text of all these shows on my website, RunRunLive.com.  You can also click on the show in your podcast player and all the links and notes and text are in the actual show file. 

That’s what I mean when I say – it’s in the show notes. 

I would appreciate any contribution to my Team Hoyt fund you can make. The crowdrise link is ironically enough, in the show notes.  https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell

 

I told you my hill-repeats-in-the-slush story.  Let me tell you another story from this week where the evil gods of marathon chaos beat me. 

Tuesday I had one of those 13 mile pace runs on the calendar.  I had it scheduled for mid-morning. I had a gap in my schedule and weather window where it would warm up a little and before it started raining. 

Of course calls got rescheduled and things went sideways and I couldn’t get out.  I repositioned it for early afternoon. 

The challenge for me with this kind of run is I’m looking at close to 2 full hours out on the road.  It’s hard to squeeze into a day.  And that 2 hours is just the running part.  I should have done it early morning but I was still recovering from West Coast jet lag. 

Early afternoon comes and I’m still at my desk.  Now it’s getting dark and it’s raining.  I’d squeeze in a regular run in these conditions but a 2 hour tempo run in the pitch black rain, not really.  I didn’t have the right clothes with me or a headlamp. 

But, I had a flash of inspiration.  I still have the key card for the gym at my old office.  I had to pick up Teresa later so I would drive to the treadmill, knock out this run and get to the train. 

I ended up getting to the treadmill after 6 and had to take some potty breaks, etc. but was getting the work out done.  Then around 8:00PM I’m 8 miles in, 2 miles into that last 5 hard zone 4 miles and I notice I’m the only one in there and the cleaning staff is in.  I look at the clock, and I look at the cleaning lady and it turns out the gym closes at 8:00! 

That was it.  I got my 8 miles in and didn’t concede defeat as much as called it a draw.  The evil marathon gods of entropy and chaos didn’t let me complete my planned workout, but I did get an 8 mile tempo run in.  We’ll call it a tie.

Because sometimes.  Even when you really hang in there.  When you make the extra effort.  The chaos and entropy still wins. 

Just go down swinging.

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: epi4362.mp3
Category:Running -- posted at: 3:00pm EDT

The RunRunLive 4.0 Podcast Episode 4-361 – Zelus Craft Beer for Endurance

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4361.mp3]
Link epi4361.mp3

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

Hello my friends and welcome to Episode 4-361 of the RunRunLive Podcast.  Chris here.  I’m testing out a new recording space.  It’s got a lot of hard surfaces so it might be a tad echo-ey.  I’ll hang up a couple quilts and see if that softens it up.  We call them quilts now, but didn’t they used to be called tapestries? 

Anyway – today we have an interesting interview with Geoff from Zelus beer who I reached out to because they are apparently targeting endurance athletes. I always wondered about the connection between beer and running – and it being St. Paddy’s Day today and all…it seems appropriate.

In section one I’m going to dust off an old post I wrote on trail running.  Why?  Because I’ve had a rash of spam posts on my web site and all of them were in the comments of this trail running post so I took it as a sign. 

In Section two I’ll share a post on Grit that I wrote a couple weeks back. 

It’s been a crazy couple of weeks.  My training has been deep into the dark place and the weather hasn’t been cooperating.  It’s been cold on the weekends for my long runs and coach has been kicking the crap out of me. 

For example he’s given me a couple mid-week 12-14 mile tempo runs that were crazy hard outside in the freezing cold.  Basically 3 hard workouts a week. 

I did a 14 mile run with 10 at tempo two Sunday’s ago and it was 10 degrees out with a 14 mph wind.  I did another interval workout one night where I got all the weather in one workout – Freezing rain, wind, cold and blowing snow – all in the same hour.

Last Sunday I did 2:45 long run with an hour of it at tempo, again in the teens with a wind.  It’s hard to get mentally geared up for these hard workouts when you’ve got the weather piling on.  But it’s ok. These are the workouts that make you stronger.  They make you mentally stronger and physically stronger.

One of the things that Angela Duckworth talks about in the book Grit is the question “How do you get more Grit?”  and “Can you learn to be Gritty?”  And it turns out the answer is yes.  The science, the studies show that the way to learn how to do hard things is by practicing doing hard things. 

I know that’s always been true for me.  I know running has always been that hard thing for many of us. 

You learn how to do hard things by doing hard things. 

That’s it. 

Do something hard. 

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 yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  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.

I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do. 

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

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

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one –

Trails 101 - http://runrunlive.com/trails-101

Voices of reason – the conversation

Geoffrey Pedder – Zelus Beer

Here is a bio for me (Geoffrey Pedder):

Geoffrey founded ZēLUS in January 2015 after teaching himself how to brew beer the previous year. Since that time he has completed a brewing courses in California, Massachusetts and Vermont. Geoffrey either runs, bikes or swims almost daily and has competed in a multitude of running races and triathlons over many different distances, including marathons and half ironmans. Before starting ZēLUS Geoffrey worked in the shoe industry for 12 years, where he was primarily a brand builder and product developer. He also had corporate roles in production, financial analysis and marketing. Geoffrey is originally from the UK and has experience of working in a number of international markets.

Here are a few links (sorry, there are a lot, the key ones are the website and Facebook I guess):

Website: http://www.zelusbeer.com/

Stockists: http://www.zelusbeer.com/stockists

Facebook: https://www.facebook.com/zelusbeercompany/

Twitter: https://twitter.com/zelusbeer

Instagram: https://www.instagram.com/zelusbeer/

Untappd: https://untappd.com/

Cheers,

Geoff.

Section two

Grit, Practice and Flow - https://www.linkedin.com/pulse/grit-practice-flow-christopher-russell

 

Outro

OK, my long suffering friends, Since it is St. Paddy’s Day maybe you have sipped a nice local craft IPA along to the finish of Episode 4-361 of the RunRunLive Podcast. 

I told you I have not been racing this spring just hitting that training that the coach has been throwing over the wall.  Boston is the second Monday in April and we’ll see what that brings!

The interesting thing is that I have been hitting paces on these tempo runs that I haven’t seen since 2011. 

Let me back up for those of you who might not have been listening to this podcast for 10 years…After the marathon in 2011 I pulled up lame with a terrible case of plantar fasciitis that I just could not shake and I basically stopped running for 18 months.  I did a lot of biking and swimming but I stopped marathon racing almost entirely.

I was just starting to train again in 2013 and we had a challenging year. Some yahoos decided to blow up the marathon and my Dad died of cancer and to be honest it knocked me sideways a bit.  So, I did this Forrest Gump routine where I ran a marathon a month from the Boston Marathon 2013 to the Boston Marathon 2014, including Marine Corp and New York and one I just made up myself. 

I think I may have overshot a bit because the following season I came down with this heart problem called exercise induced AFIB.  That laid me low for another year until I went in and got it fixed in the spring of 2015. 

Then, being the stubborn guy that I am, I started training again.  But, I had lost a solid 30 seconds a mile off my marathon times to all this foolishness and trials and tribulations.  I settled into a new normal and kept having adventures. 

Now you’re up to speed.  So here we are.  2017.  Training for my 19th Boston Marathon.  Guess what?  I’m seeing paces that have seem to indicate that I’ve managed to get back 15 seconds of that 30 seconds I lost. 

I was on the treadmill this week doing a 11 mile step up run and my zone 4 pace was 7:08 – 7:18 towards the end of that run.  It looks like I have my base back, my aerobic fitness or, in layman’s terms, my engine.  I’ve gotten a bit of the pace back.  I don’t have any real speed but I do have some solid tempo paces. 

So as you raise your green tinted Guinness tonight think about saying a short prayer for me.  Pray for good weather on Patriot’s Day.  Pray that I’ll be graced with the common sense not to attack the course like I did last year.  Pray that I will find the courage to close those last 6 awful miles to Bolyston street. 

You’d think that after all these years it would cease to scare me.  But the thought of racing Boston still fills me with an awful dread because I know what it is capable of and I’ve been beaten more times then I have won. 

But, also pause to think about the Grit you need to have to hang in and keep pushing through 5 years of challenge.  Listen, I do this because I need to do it. It’s my passion in the true Latin sense.  There is nothing that can beat you unless you let it beat you. 

All it takes is grit.

I was down in Dallas last week.  I came back from my early morning run and was getting some coffee in the hotel breakfast buffet.  It was just me, one other lady guest and the lady working the buffet.  You know, one of those self-serve areas.

The other lady guest stops the server who was going about her business, cleaning and checking, etc – and I’m thinking, “Whoop, here we go, she’s going to whine about the waffles being too salty or something…”, but no.  She stops the server and says, with a big smile, “I just wanted to let you know how great a job you folks are doing with this breakfast.  It is the best I’ve ever seen.  I just had to let you know how great a job you’re doing…”

And that Server walked away with the biggest smile. 

Ear to ear. 

Don’t be stingy with your gifts.  You can make a difference. 

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: epi4361.mp3
Category:Running -- posted at: 9:08am EDT

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

Hello my friends,

This is Chris.  I know, you’re used to hearing my voice and may be taken aback to see it coming out of my actual face, but I wanted to talk to you.  On April 17th of this year I’ll be running my 19th Boston Marathon. 

My training’s going well – I should be able to give it a respectable effort. 

And, of course, I’m running for Team Hoyt this year. 

If you don’t know the story of the Hoyts, on a fateful day in 1979 rick Hoyt, who is about my age now and told his dad, Dick, that he wanted to run a local 5 miler.  That started an amazing story of Dick pushing Rick in his wheelchair through thousands of races.  Marathons, ironmans and in the process they broke barriers for the disabled in all walks of life.  They became heroes to a generation of athletes.

So I’m asking for your help. 

This isn’t to support me, or even the Hoyts, or even the 100’s of disabled athletes they encourage. 

This is you and me supporting dreaming the impossible

This is you and me supporting the courage to make a difference

This is you and me creating a world that You and I want to live in. 

 

There should be a link to my crowdrise page here somewhere.

I’d appreciate donations of any size. 

Thank you

And I’ll see you out there.

Direct download: Hoyt-2017.mp4
Category:Running -- posted at: 4:35pm EDT



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