The RunRunLive 4.0 Podcast Episode 4-411 – Katy Sheratt – CEO Back on my Feet

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4411.mp3]
Link epi4411.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 4-411 of the RunRunLive Podcast.   Like I mentioned last week 411 and 412 are out of order due to the forecasted recording sequence being different than the actual recording sequence and me not wanting to go move files around. 

But, I know you, you don’t care about such things.  You care about important things like running past your house at the end of a long run to pick up that last .003 miles because you’ll be damned if you enter 6.97 miles into your log.

Today we have a very good interview with Katy Sherratt who is the front person, the leader, for Back on My Feet.  This is the organization that helps homeless individuals by leveraging the transformational power of running. 

We have spoken with this organization before.  We have history.  I was so fascinated by their program that I chased down the initial leadership team for an interview back in episode 89, which would have been 10 years ago, and then interviewed one of their recovering addicts in episode 167.  So, if your interested we’ve got sample points in the life cycle curve of this program from its birth to where it is now. 

It’s a testament to how effective and resonant the program is that it grew from that nascent good idea of one runner in Baltimore to the professionally managed, multi-city, international manifestation of today.  And, I was interested to ask Katy about that progression.  Katy is a professional and you can hear the media coaching in her responses, but I think I did a good job of asking the questions that I truly wanted to understand. 

My training is not going great.  I’ve still got this troublesome high-hamstring tendinosis that is really curtailing my ability to push the pace or climb hills at pace.  It’s fine until I load it then it screams back at me.  I’m currently working through the best way to re-hab it. 

That being said I have been getting some good volume in.  I’m trying to get 2 longer runs of 8 – 10 miles in during the week, then get a bike ride in on Saturday, then go longer on Sunday on the tired legs.  But, it’s a bit unstructured and I a feel a bit adrift.

It’s getting hot and humid up here and the bugs are out.  This makes trail running a bit less enjoyable.

I tweaked it Tuesday night and I’m limping around a bit right now.  It was a hot night.  There is a summer race series that many folks from my club run in near my office so I decided I’d run over to the race, run the 5k with them, then run back.

Jogged over, it was about 4 miles away.  That was ok, a nice easy warm up.  Then I lined up for the 5K.  No big deal.  I just kicked it off at a solid tempo pace and felt pretty good.  Clicked off the first mile at around a 7 minute mile, working hard but not killing myself, it had a lot of downhill.  Then the course climbs a little hill over a bridge, over the river, and as I was leaning into the hill something tweaked in my left hamstring.

I didn’t stop running but I slowed down to a pace where I wasn’t loading the hamstring and limped it in.   Got passed by a lot of people in the 2nd mile!  Had to get a ride back to my office.  2 days later and it is still noticeable sore.  So, looks like I have a new project.

I listen to a lot of history podcasts.  And when I find a new one, I typically start at the beginning and listen through until I’m caught up.  The interesting thing about this to me, is the pattern.  There’s this arc to a successful podcast. 

They start out as tentative and unsure of themselves. Then they start to get positive feedback and they find their stride.  They comment with amazement on the 100 listeners, then the 1,000 listeners and the 10,000 listeners. 

Then they start to think that this could be a fulltime job for them and they start to look for revenue.  The audible ads, the Patrion page, the iTunes reviews.

At some point they become quite pleased with their progress and start having Q&A session about “Why they got into the podcast and where they got the theme music and some even quit their jobs. You can do that if you’re a history major.

It’s fun to watch.  I’m not sure what part of that cycle I’m in.  I decided quite early on that this was a labor of love and I was primarily doing it as an exercise in self-preservation and improvement for myself, not for any practical or commercial concern.  I talked to sponsors, but to be honest, I hate commercials and there just isn’t enough money in ads to move my needle.   

I stopped paying attention to numbers but, weirdly to imagine, we’ve had multi-millions of downloads from around the world.  I don’t even know how to containerize that number.  Each of those might be some individual, you for instance, at some point in their lives, looking for some combination of information, entertainment or inspiration, I get that personal touch point, but I can’t wrap my brain around the abstract of ‘millions’.

I do get a bit of a satisfied feeling about the 400+ hours of content we have available for you now.  That’s a goodly chunk body of work and by my calculations represents about a million words of content.  That’s 4-5 goodly books worth of material.

So, thank you all, whoever you are, wherever you are, and whenever you are, for facilitating my personal journey of creation.  I appreciate it. 

I think the lesson here, is that you, yes you, as an individual can start something for no apparent reason and it can be the proverbial snowball that creates an avalanche. 

For me it’s bee the personal connection and friends and opportunities for connection that are the best part.  For you it might be fame and fortune. 

Put yourself in the running shoes of Anne Mahlum.  You are running in Philly at 5 o’clock in the morning and you keep running by the homeless shelter. You think to yourself, “Ya know what would be a good idea?  If someone were to invite these folks out for a run and potentially transform their lives.” 

And so she started Back on my Feet with that one small thought and that one kick of the snowball.

What’s your snowball?

On with the show!

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

 

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Form series Chapter One - http://runrunlive.com/form-series-chapter-one

 

Voices of reason – the conversation

Katy Sherratt

Katy Sherratt leads Back on My Feet as Chief Executive Officer. An award-winning social innovation leader, Katy has been instrumental in increasing Back on My Feet’s programmatic impact by over 75% and introduced new and important measures to demonstrate the holistic impact of the program. Under her tenure, Back on My Feet has gone from early stage startup to sustainable organization and is now a leader in the homelessness services space nationwide. Funding has increased by over 50% thanks to the growth of existing, and cultivation of new, partnerships and fundraising streams and the geographic expansion of operations along the East and West coasts.

Katy has been recognized across multiple media and news outlets including by The Economist’s Philanthrocapitalism program as a leader in social innovation and cutting edge non-profit management. In 2016 she was also named among Women’s Running Magazine’s “Top 20 Gamechangers” and most recently a winner at the Philadelphia Social Innovation Awards.

Katy brings over 15 years of leadership experience across both the for-profit and nonprofit sectors. Prior to joining Back on My Feet, Katy led global projects for Accenture in their UK and US-based Strategy Practices working with corporate clients, NGOs and nonprofits with clients ranging from leading Financial Institutions to the United Nations. “I’m honored to lead such a unique, dynamic and growing organization,” said Katy. “You don’t have to be a marathoner or even a 5K runner, to feel the power of what we do on the morning runs – the community we build for individuals experiencing homelessness is the critical missing link and the reason why we’ve had such huge success in enabling our members to transition out of homelessness and maintain that transition.”

 

Section two – The Happiness Curve – navigating the cliff - http://runrunlive.com/the-happiness-curve-navigating-the-cliff

 

 

Outro

Well, my friends, that was fun, huh?  You got up at 5:00 AM and ended up at the end of the RunRunLive Podcast episode 4-411, you are amazing.

I have no idea whether or not I’m going to survive this summer with the sore but and sore knee and hot weather, I’m a hot mess!  But it is the season I’m in, yeah? 

I’ll give you a couple tips. 

The first tip, which I haven’t tested yet, bt seems to be corroborated from multiple sources is how to make a DIY der fly trap.  The deer flies are awful this time of year. I got chased out of the woods by them last week.  Even if you have the big hat on and the bug spray they still harass you in their multitudes.

You can buy the deer fly patches which are a sticky patch that you put on the back of your hat that they get stuck on.  Or, you can make them.  The instructions are to take some blue tape (apparently the flies like blue and that painters tape works great) and create a 2X6 inch patch on the back of your hat.  Then apply a layer of an off the shelf product called “Tanglefoot” which is sticky goop that you apply to tree trunks to keep bugs from climbing up.

That’s it. This will trap the flies, or enough of them, to solve the problem. 

The second tip is for your bottles.  If you carry water bottles on your run, either in your hand or in a belt, you may notice that they start to taste a bit moldy as they age.  Especially if you have been putting sports drink concoctions in them. 

It just can’t be helped.  The sugars get turned into wildlife.  You can wash them out.  You can rinse them with a bleach solution.  You can put them in the dishwasher.  But once those beasties get in there it’s a losing battle. 

I don’t want to gross you out but the problem is typically hiding in your nipples.  That rubber bit that sticks out of the top of the bottle has crevices that you can’t get to. 

But guess what?  If you pull on that nipple you can usually get it to pop off.  Once you pop it off you’ll see all the black stuff in there and you can scrub it out.   Then you can pop it back in. Good to go.

So that’s it.  We went from form to homelessness to old age to moldy nipples – such are the seasons of life.

 

And I’ll see you out there.

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

Http://www.marathonbq.com

http://runrunlive.com/my-books

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

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

 

Direct download: epi4411.mp3
Category:podcasts -- posted at: 4:50pm EDT

The RunRunLive 4.0 Podcast Episode 4-412 – Maryro does Comrades

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4412.mp3]
Link epi4412.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 4-412 of the RunRunLive Podcast.  You’ll have to forgive me an episode incongruity here, a non-linear scrap of publishing.  I had a couple interviews stack on top of each other, like the way you stack your hips in a yoga pose, and, apparently, in the race to you ears, episode 4-412 won out over episode 4-411. 

Confused?  Don’t be.  It will be fine. 

Today, this week, you will get episode 4-412, an interview by my friend Alex, long time participant of the RunRunLive podcast experience, of another long-time friend of the show Maryro Mendez, who ran Comrades this year. 

I’m always fascinated with Comrades.  It seems such a foreign place, an extreme adventure.  Both Alex and Maryro are world travelers.  I have yet to make it to Africa.  Except, maybe through enjoying a good read of “The Heart of Darkness”. 

In section one I’m going to give you the run-down on the cow-pasture race.  I got some positive feedback on the uncertainty essay from last show, thank you for that.  I certainly appreciate it. 

I struggled to write that last episode.  I felt too jacked up about other things.  I need a certain amount of alone time and contemplation to get the creative juices flowing and I couldn’t get settled. 

That has been solved!  I am took Vacation!  Yes, just my wife and I down on Cape Cod enjoying the beautiful weather.  Soaking up the sea breezes.  Very peaceful.  No internet.  Just reading and relaxing.

In section two I’m going to piece together a vacation story for you. 

I took 5 days off from running and riding due to a sore knee.  It was one of those things where I probably tried to do too much too fast.  In this case the too much part had to do with going mountain bike riding with Anthony. 

Don’t get me wrong, I love Anthony. Anthony has taught me an un-repayable number of useful things about bikes and riding over the last decade.  But, for my second ride in the woods in two years he overestimates my ability.  And, I on my part feel compelled to keep up, like a boy trying to please his Dad. 

I ended up bleeding from 4 different wounds at the end of the night.  Nothing life threatening.  Just those slow speed, slow motion crashes that stalk you when you haven’t got the miles in yet. That little bit of uncertainty, that spoonful of tentativeness as you go into an obstacle those few millimeters off your line that find you wide in the turns and stuck in the bad spots. 

You might call it ‘anti-flow’ 

On one of these slow speed crashes I couldn’t clip out and took the full weight of mass times acceleration (due to the force of gravity) on a pointy rock with my left knee.  It hurt but didn’t feel consequential at the time. 

Over the next week it just ached a bit as I kept up my running and cycling.  Finally, with the race in the cow pasture Wednesday night,  going hard on uneven ground and the knee seemed to be more sore than it should be after a week, so I did the smart thing and took a few days off. 

I was a bit worried I might lose fitness, but I managed to get over myself, and do a little core work and yoga instead.  Still a little sore, but I think it’s on the mend.  We’ll see.  I guess I don’t heal as fast as I used to. 

But, I feel pretty good and it’s summer time, and the days are long and what can be wrong with that?

On with the show!

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

 

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – Lonely Cows - http://runrunlive.com/lonely-cows

Voices of reason – the conversation

Alex Cooke Interviews Maryro Mendez

Comrades Marathon 2019(up run): The other big 5

People always come to Africa wanting to see the big 5, Lion, Elephant, Leopard, Rhino and Buffalo, but I came here with the mission of not just seeing but conquering the other big 5. The nerve wracking 5 famous hills along the Comrades route, Cowies Hill, Fields Hill, Botha’s Hill, Inchanga and Polly shorts. What ever people can say about this race, they would be falling short but I will just describe my own experience here.

On our way to Durban, Andrey had a packed itinerary. We spent 2 days in Johannesburg and 5 days in Kruger National Park, chasing the animals and we were rewarded with amazing sightings. That on its own is worth a different write up.

We arrived in Durban on Friday afternoon, went straight to the expo, picked up my race pack and wonder around a bit just to feel the vibe but not too long. 

The city was filled with incredible energy. The people were amazing from day one.

There is no hiding that I was scared, scared of failure, of not finishing. I knew I had put it a lot of work but also knew I had not been feeling quite right, mentally and physically. I also knew even when I was creative trying to do hill work, living in Rotterdam, NL I lacked that part.

I felt excitement, fear and pure joy to be there. It was the fact that I was stepping in to the unknown but actually knowing that it was going to be the hardest race I had ever done that made this so especial. It was actually being part of a race that it is so important to a nation and you can feel it as soon as you land in Durban. Less than 10% of the 25000 runners are international runners, the rest are South Africans whom are very proud of their race. Only 20% are women.

On Saturday Andrey went hiking up Royal Natal Park and also drove on the route while I stayed in the hotel resting. When he got back, he said “if you see those hills, the first 40km are the most difficult, you have never done anything like it. Even by car they look horrible” ok that scared me even more.

“I got the belief, I will embrace the experience that I have earned after 5 months of hard training when conditions weren’t ideal. I got the belief that I am enough, good enough to be here but I will be patient and cautious because no medal will come easy tomorrow” I said to myself on Saturday. 

I woke up at 3:15, had some Ucan and almond butter, had a shower and we left for the start at 4:30 for a 5:30 start. Luckily our hotel was just in front so I was in my corral before 5. The atmosphere was incredible. I was next to a South African guy doing his 11th comrades. He started talking to me with a very zen like tone. He told me to be patient, that his first was also the up run and he did it in 10h15min. Even when my ultimate goal was to finish, on a good day I thought I could do 10h (A goal), my B goal was to finish under 10:30 but I thought “maybe my first can be close to this guy’s 10:15”. I also wanted to finish before sun set (5:15 pm)

The start is just amazing, very emotional no point describing because you have to be there to live it. Never felt such an emotional start in a race.

I started my watch as soon as the gun went off because this race is gun time and all the cut offs and different medals are awarded by gun time. I was seeded in corral C so took me a few minutes to cross but not too long. I had my watch in overall time and average pace, this time I didn’t want to get distracted  by mile splits that made no sense. It was very humid and I was sweating like crazy even when the sun was not out yet and I started to worry but tried to just keep it together. The sea of people in front and behind was incredible to see thinking we had 87 km to go. I followed Bruce Fordyce’s advice and ignored the distance markers that go in count down mode. 

I was running by feel and just checking my total time and average pace every now and again specially when I passed the cut off points (there are 7 in total) that would give a good idea of how much I was slowing down or not. I realised very early on that running up the hills in such a slow pace felt very inefficient, just didn’t feel natural to me so I decided to power hike up the hills. This was not a walking break this was very intense walking. I was passing people running while I walked up the hills, felt just like Killian Jornet  . However I did not train my body to do this so every time I was changing from walking to running my calves would rebel against me. I could feel my lower back too. But I just when over the initial transition discomfort and continue and as soon as I was in running mode it felt good again.

“do not stop” that was my other strategy, no matter what, I was not stopping for anything. And I didn’t.

There is no doubt as to when you are going up the big hills, they are relentlessly brutal. I was scared to ask anyone if we were at any of those hills in case I got NO for an answer.

All along the route the atmosphere is delightful, the locals set up tents full of aid for people apart from the official 43 water stations and they do it every year. People singing, dancing, bbqing. Going pass the wall of honour was neat, thinking my name could be there once I finished. When I reached Arthur’s seat I touched it out is respect and moved on. When I reached half way at 43km to go I knew I had just done the hardest marathon (a bit over a marathon) I had ever done in my life and I still had more than a marathon to go. I was supposed to see Andrey there but nothing. I struggled a little, but I said The only way you are not finishing this is if you do not make any the cut off point and you are forced to stop and get on a bus. 

The 10h bus passed me. They are amazing to watch. You can hear them coming, it is like a pack of horses trotting and singing. I felt a little disappointed that there would be no sub 10 for me but I was clear by that point I had underestimated the course so I just continued with my mission.

Suddenly with like 37km to go a familiar voice when I was not expecting “Moni, Moni” it was Andrey. That was my only stop. Maybe for just a minute or two. I grabbed a ucan bar and the hotshot anti cramp, which saved me because my calves were alive and kicking. My lower back was sore again for the power walking I am guessing. That gave me a second wind. 

The10:30h bus passed me and I was between 1h30- 1h20 ahead of the cut off time at the check points every time. I caught up with the 10:30 bus again. I was going to stay with them but I felt good so left them behind. 

The Coca Cola station is amazing and this kid starting calling, “my lady get a coke my lady” I grabbed a coke (never ever I drink real full sugar coke) and boy that felt good, it was iced cold. He said “I knew you wanted a coke my lady push on continue” and that my friends is reason 1568 I loved Comrades. With 20km to go I decided it was time to start counting down the km and noticed every km board. A runner with a green number that had done 13 Comrades started talking to me, he asked about my shoes, he congratulated me for my first comrades finish to which I thanked them but said that there was still 20 km to go. He said you will finish I know.

With 17 km to go I saw Andrey up on a bridge after I went under it, again great surprise, I waved and continued.

I reached little pollys, she is like The hiena, not part of the big 5 but her presence doesn’t go unnoticed in the wilderness. When I hit the 10km to go mark, I started feeling for the first time that I had it in the bag. Now my aim was to go sub 10:15. Then Polly shorts shoes up, and there is no need to ask anyone, I knew this is the famous mighty one that stretches along for 2km. 

Last 7 km I felt strong and full of joy. The down hills were hard, my toes were completely wrecked or so they felt. And the uphills even though shorter in comparison really sneaked up on you.

5 km to go and there he was again, I saw Andrey and I said “see you at the finish” saying that felt so good. I have say the performance of the day goes to him. Driving around with road closures it was messy.

4 km to go I kept checking my watch, 3 km to go and suddenly I felt it was taking too long for the 2k mark but then I saw 1km to go!!! I had missed the 2 km mark. 

I was there, I got chills. Yeah and because it is Comrades there is one final mini climb a few meters to the finish.

I crossed the line 10h 13 minutes and 55 seconds after the gun went off and got my bronze medal. 

The different colour bibs depending on if you are national or international, the number of medals on your bib, the different medals depending on your finish time, the people oh the people and how passionate they are, all that make this race extra especial.

With regards to nutrition I had 2 chia gels(low carb) and almond butter during the first third of the race. Then I started taking maurten gels I had 5 in total. I also had half a bar of ucan and some coke (I still can’t believe I drank full sugar coke but the even had ice cubes!) in the second half. I think probably consumed about 1000-1200 cals. I never felt I needed to eat but I forced myself to have something every 30 mins or so. I also had high5 zero electrolyte tablets. I grabbed 2 water poaches in maybe 40 out of the 43 water station, they were always cold so one to drink and one for my head and neck. All races should have those.

I realised now why this race was unique for me. I normally enjoy the training, the process more that the races themselves. Races are always an excuse for me to train. This time for the first time was the other way around, I enjoyed the race more than the training, the race was a whole process in itself that was changing me for the better as I went through. The race was a whole new experience. 

From a performance standpoint I could say I am a little sad I didn’t get a sub 10 but I am actually very happy my splits were consistent, I finished strong and I learned a lot. In the end it is only running so the time itself is nothing in comparison to what you gain as a person through running. But the type A person I am is already looking at what to improve 

Comrades you are much more that people say, I will be back for the down run but next summer is already committed for other adventures so will be tight. If not in 2020 I will be back for the 100th Comrades in 2021 which will be another down run as it was the original...and maybe for my second I can properly aim for a better time 

I am a runner because I run, I run because I am a runner 

We carry with us, deep inside, the knowledge that we have faced our fears and conquered challenges, and with that brings confidence, peace of mind and self-belief.

Section two – Puzzle Pieces - http://runrunlive.com/puzzle-pieces

 

Outro

Well, my friends you run the uphill course to the end of the RunRunLive Podcast episode 4-412, see you in Paradise City.

Got a couple nice long runs and rides in this week down the Cape.  I did my traditional long run on the beach in Chatham.  I went on the 4th itself and it was jammed with people.  Usually once I get a mile or so down the beach I’m pretty much alone, but on the 4ht of July people come out by boat and hang out all over the place. 

At one point there was a seal on the beach injured, probably by a Great White Shark.  Some guy was yelling at me to, I guess, not run by it.  Chill out there Ranger Rick, it’s a seal, not a unicorn.  When I came back the other way they had the seal EMT’s there working on it.  There are a lot of seals and a lot of sharks now on the Cape. 

I ran out of beach almost exactly at 5 miles.  Which gave me a nice tidy 10 for the outing.  I timed it well too.  I got out just after high tide. That means the tide is going out and you get a nice strip of hard sand.

I got out this weekend for an 18+ mile trail run.  Felt ok.  It was a little hard at the end, but it’s supposed to be.  I have to bring my volume up for the races I’m running this summer. 

All in all I got a good mental rest.  I read a couple books.  The best one was a Bradbury collection of short stories from the 70’s.  Great writer Bradbury.  The better read among you will smell a bit of Bradbury in my writing this week.

One of the books I’m working my way through is ‘the happiness curve’ by Jonathan Rauch.  He basically says that the science shows everyone’s life arc is about the same.  You’re happy when your young, you’re miserable when you’re in the prime of your life for the most part and then, in the last bit, the middle age forward, you get happy again, because, I guess you just don’t really care anymore? 

A couple things you can take form that.  One is that your happiness is different depending on what phase of life you’re in.  Another is that it’s, on average, the same experience for everybody. 

There ya go.  Hang in there and it gets better. 

And I’ll see you out there.

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

Http://www.marathonbq.com

http://runrunlive.com/my-books

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

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

 

Direct download: epi4412.mp3
Category:podcasts -- posted at: 8:09pm EDT

The RunRunLive 4.0 Podcast Episode 4-405 – Julia and the Path Taken

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4405.mp3]
Link epi4405.mp3

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

Hello, my friends and welcome to the RunRunLive Podcast episode 4-405. 

Today we are going to talk to Julia.  Here’s the funny story.  About a year ago my friend introduced me to Julia and I interviewed her here in episode 4-368.  Then recently he introduced us again and I interviewed her again for this show. 

But here’s the thing.  None of us remembered the fact that we had already done it less than a year ago! It’s ok – she’s got a great story.  This stands alone.   And what I want you to take away from this is how she chose a special path for her life.  It involved a lot of marathons and twists and turns but it also involves a lot of love and fulfillment. 

We all make choices and those choices determine our paths.  Don’t assume you can’t choose a different path.  Don’t be afraid to try. 

So we’ve got the interview with Julia.  Also, in this episode I’m going to talk about one of my favorite topics, speed work.   Then I’m going to preach a bit about a new work I’m digesting by Eckhart Tolle.

My training is going great.  I’m super lean.  I’m strong.  I have no injuries. 

I’ve got a couple more big weeks left before I taper in to Boston. 

I knocked out a 20 miler with 18 of those at race pace on the treadmill last weekend.  I’ve been hitting all my workouts well.  I’ve got a 20+ outing tomorrow. 

The thing that really has me optimistic is that I feel a good ‘pop’ in my legs.  That feeling of strength and energy that I haven’t felt in a long time.  That last few cycles for Boston I’ve just been grinding through, hoping for a marathon miracle when I get to the race.  But this cycle feels different.  I’ve got pop. 

...

And Spring is here in New England!

I had my shorts on yesterday.  You can feel the Earth awakening.  You can hear the birds and smell the fecundity in the ground. 

And as the snow melts, let me share with you my favorite old-English word of the week.  Because it has to do with snow.  At some point I’ll tell the whole story of why English is such a greatly diverse language, but for now, the original Old-English brought over by the Anglo Saxons was a Germanic variety. 

In the old Germanic languages, they had ‘strong’ verbs.  About 300 of those strong verbs came into English and about 70 of them survived into modern English.  A strong verb is when the vowel sound changes to indicate the tense of the verb.  For example, a surviving strong verb is Sing, Sang, Sung.   So instead of adding an -ed or -s ending like ‘walked’ or ‘walks’ we change the vowel sound to indicate tense. 

With me so far?  Here’s the punchline.  The verb ‘to snow’ was originally a strong verb.  So my favorite Old-English word of the week is the strong verb past tense of snow.  Snew.  Isn’t that great?  Instead of ‘it snowed’ you can say ‘it snew’. 

On with the show.

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

M

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – My current nutrition - http://runrunlive.com/my-current-diet-and-meal-planning

Voices of reason – the conversation

Colin – Run Romsdal

Run Romsdal is a guided trail and mountain running company set up by Colin Thornton & Hélène Hubert. Through our love of running in wild, remote and spectacular places we discovered the Romsdal region in Norway and decided we could not think of a better place to bring like minded people to come and enjoy the outstanding beauty of the place in the safe hands of people who know it the best.

www.runromsdal.com

Instagram - https://www.instagram.com/runromsdal/

Twitter - https://twitter.com/romsdalrun

Facebook - runromsdal

I have attached a few photos as I can never decide what to use! 

Section two – Feel the Fear (and do it anyway) - http://runrunlive.com/a-short-review-of-a-short-book-on-fear

Outro

Well, my friends you have chosen a path through this world even though it may have rained and snew along the way, you’re still going to the end of the RunRunLive Podcast episode 4-405. 

Things are getting busy for me now for a few weeks.  I have some travel and some more big weeks in the lead up to Boston.  But I’m already looking beyond Boston.  I’ve signed up to pace Eric at Leadville late in the summer so it looks like another trail-running ultra summer for me.  I’m ok with that.  Very peaceful. 

I’ll probably look to work in a 100K race somewhere because it’s a distance I haven’t run.  Or maybe a 24 hour race or some other event that gets gives me a point on the horizon to point my coracle towards and steadies my hand on the tiller.

I’ve found a few new podcasts that I can recommend to you.  By the way, have you seen all the venture capital that is being poured into podcast content?  Hundreds of millions of dollars.  Maybe my ship is coming in after a dozen years of doing this? 

The first podcast is called “The Dropout” by ABC News.  It’s an investigative journalism piece about Elizabeth Holmes and Theranos.  This was big news for awhile.  She was a 19 year old Stanford dropout that had a billion-dollar startup, but turns out there wasn’t an actual product that worked and the whole thing was a bit of Ponzi scheme. It’s a great window on, and indictment of, the whole Silicon Valley zeitgeist and how it can go horribly wrong.  It’s only 6 episodes and you can power right through the narrative in a week. 

The second is and NPR podcast called “Throughline” that explores historical events that you may not have known about.  Like how Sam Adams was the original conspiracy theorist, the almost impeachment of Andrew Johnson after the civil war and how we engineered the overthrow of the Iranian government in 1955.  Good stuff.  Fun, but also food for thought. 

Finally, another NPR show called “Invisibilia” that “explores the unseen forces that shape how we act and who we are”.   Very interesting.  I listened to a show last night titled “how to be Batman” about how the way we treat blind people prevents them from ‘seeing’. 

They talk to a man who uses echolocation to see.  He can ride a bike and hike in the mountains.  He believes that it is because no one ever told him he couldn’t.  When they tested his brain to see what was going on, sure enough the same place that sighted people use lights up the same way when he echolocates.  

The images he sees are the same images I see. The input mechanism is just a little different.

The links for all of these are in the post and in the show notes.

What are your beliefs keeping you from seeing?  Maybe your thinker is too busy thinking for you to be able to see?  Maybe there is another path?

When you find it…

And I’ll see you out there.

 

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

Http://www.marathonbq.com

http://runrunlive.com/my-books

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

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

 

Direct download: epi4405.mp3
Category:podcasts -- posted at: 8:07pm EDT

The RunRunLive 4.0 Podcast Episode 4-404 – Fjords and Mountains – Run Romsdal

(Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4404.mp3]
Link epi4404.mp3

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

Hello, my friends and welcome to the RunRunLive Podcast episode 4-404. 

This is the point where I frantically try to remember all those great stories, amusing anecdotes and funny things that I had ready to go when I was running but now retreat into the fog of my memory like scared children confronted by the full, blank whiteness of the empty page and blinking cursor.

Bam! Right out of the gate a 54-word sentence!  Yeah! Homeric in its epicness.  I am a prose god!

(Editor’s note: Word wants to change ‘epicness’ to epicenes, which is an entirely different thing. That is a Greek word meaning containing both sexes – so androgynous or hermaphroditic and if I wanted to use either of those words I would!  So, get out of my hair Bill Gates!) 

Now I am picturing the poor, confused new listener who though they were tuning into a running podcast and instead are getting a crazed etymology tantrum.  Welcome to the inside of the RunRunLive hive mind my friends – sometimes it’s a bit fractal in here.

But yes, we do talk about endurance sports.  I have been easing myself back into Twitter after a couple years off and there is a group called #RunChat that is nice. 

That’s where I found today’s guest. 

I like cool places to run and explore and these folks have gone off to the edge of the map in Scandinavia to set up a running adventure company in the Fjords and mountains. 

The photos are spectacular.  Real Viking land stuff.

Which causes me to remember one of those amusing anecdotes.  Have you ever heard of Ragnar Lodbrok?  The infamous Viking chieftain who plundered around Frankia and Anglo-Saxon Britain in the late 700’s?  Lodbrok is a compound of two Germanic words.  And literally translated means “Hairy Breaches” or “Hairy Pants”. 

You can kind of see some English words in there think ‘Locks” as in ‘flowing locks of hair’ and ‘Breach’ – so Lod-Brok.  Because Old English and Old Norse both came from a common Indo-European root language. 

In section one I’ll talk about what my nutrition and diet looks like this cycle that is getting me lean and in section two I’ll talk about a little book I read about fear. 

And yes, as we speak I’m about 6 weeks away from the Boston marathon, which in runner-speak means 4 weeks of big miles and 2 weeks of taper. 

My training is going really well.  I’m still quite lean and have been sticking to my diet plan for the most part.  I am battling the weather though.  Every time I have a hard workout it seems like it’s snowing or raining or in a deep freeze. 

I’ve been spending a ton of time on the treadmill.  Which is good and bad.  It’s good because I can cleanly set the paces I want and hold them.  It’s bad because the treadmill does not translate 100% to road training. 

For instance, I knocked off 18 miles on the treadmill last Sunday with the middle 14 at target race pace minus 7.  If I did that outside in the freezing rain storm we were having my pace would be all over the place and I’m not sure I’d get the benefits of the workout.  I need the confidence of knowing I can hold those paces. 

Now over the next 4 weeks we’ll throw in some 20 milers and some race specific stuff.  But, all else being equal I feel great.  Light, fast, strong and healthy. 

….

One of my habit changes that has been successful in this nutrition cycle is how I’m making my suppers now.  In an ideal world I would eat anything late in the evening, but when I get home from work I’m starving. 

What I’ve been doing is using my cast-iron skillet to sauté up some vegetables when I come through the door.  This gives me something to do and takes maybe 20-30 minutes to prepare.  The resulting dinners are healthy and fill me up.  They are nutrition dense and calorie reasonable.

Take your big cast iron skillet.  Put it over medium heat.  Pour a glug of olive oil in.  Dice up a garlic clove or two.  Dice up a small onion.  Dice up a teaspoon-sized chunk of ginger.  Put all this into the pan and stir it around in the oil until the onions are clear.  2-3 minutes.

While that’s cooking cut up your veg.  It can be mushrooms, cabbage, squash, broccoli – whatever you have.  Fill up the skillet because the veg shrinks as it cooks.  Sauté that while mixing it so it doesn’t burn. Maybe another 5 minutes. 

Pour in a half a cup of stock to get the steaming going.  You can cover it and it will cook faster but will get soggy.  Alternately you have to keep mixing it so it cooks evenly. 

Serve over rice or anything else you have.  The key ingredient is the ginger.  The ginger makes it taste like restaurant food. 

That will fill you up and while you’re waiting for it to cook you can clean the kitchen up a bit and kill two birds with one stone.  Actually, PETA doesn’t want us to use those animal threatening phrases anymore.  They want us to modify our speech to be animal friendly.

So – instead I’ll say – you can feed two birds with one scone.

Birds like scones.

On with the show.

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

M

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

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

Links are in the show notes and at RunRunLive.com

Become a member

Section one – My current nutrition - http://runrunlive.com/my-current-diet-and-meal-planning

Voices of reason – the conversation

Colin – Run Romsdal

Run Romsdal is a guided trail and mountain running company set up by Colin Thornton & Hélène Hubert. Through our love of running in wild, remote and spectacular places we discovered the Romsdal region in Norway and decided we could not think of a better place to bring like minded people to come and enjoy the outstanding beauty of the place in the safe hands of people who know it the best.

www.runromsdal.com

Instagram - https://www.instagram.com/runromsdal/

Twitter - https://twitter.com/romsdalrun

Facebook - runromsdal

I have attached a few photos as I can never decide what to use! 

Section two – Feel the Fear (and do it anyway) - http://runrunlive.com/a-short-review-of-a-short-book-on-fear

Outro

Well, my friends you have traversed the dangerous, naked spine of a rocky mountain to the Fjord at the end of the RunRunLive Podcast episode 4-404.  Careful you don’t twist an ankle.

Next time we are going to talk with Julia who has a great story and a passion for telling it. 

I hope you noticed I’m trying to re-energize the podcast.  Baby steps!  I am working on a lot of projects and life gets weird sometimes, but it’s all good.  I’m thankful for your company and the opportunity for us to connect.

So – Thank you.

My training is hard, but boringly predictable.  I’m getting in 50ish miles on 5 days of hard work on my big weeks.  I’m typically doing 3 hard workouts a week.  I have been doing more speed work this cycle which I really feel like I needed.  I have knocked off 10 Yasso 800’s at my target race time which supposedly is a positive predictor!

I had a great workout on Tuesday this week.  On the treadmill again (because the weather was awful) It was a 1 hour step up run, which is actually an ‘easy’ tempo session for me because this is a step back week.  On a build week that would be a 1:30 step up run or even more.

For an hour step up you warm up for 20 minutes.  Run at tempo pace for 30 minutes then cool down for 10.  At first I was struggling a little, breathing hard, battling the workout.  But at 20 minutes into the tempo (40 minutes into the workout) it was like a switch flipped and I felt great. 

I dropped the pace to 30 seconds per mile faster than my goal marathon pace and held that for the last 10 minutes of the step. 

I somehow got into flow state and was just flying and feeling great.  It was effortless.  It was great.  That’s why we do it right?  Every once in a while, it feels effortless and that’s a beautiful thing.

I’m going to leave you with more word play from my current fascination with the history of English.  My favorite Old English word so far is ‘Gongawiver’ which translates to “Going Weaver”, Gongawiver.  That’s the old English word for spider.  Isn’t’ that great?

You can use it in a sentence… Like, “The epicene server at Starbucks was frightened by a scary gongawiver.

And I’ll see you out there.

 

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

Http://www.marathonbq.com

http://runrunlive.com/my-books

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

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

 

Direct download: epi4404.mp3
Category:podcasts -- posted at: 8:00am EDT

The RunRunLive 4.0 Podcast Episode 4-363 – Lauren Fern Watt – for the love of dogs!

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4363.mp3]
Link epi4363.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 4-363 of the RunRunLive Podcast.  Come on over here and let me pet you.  Wait, no that’s inappropriate, what I mean is today we are talking dogs and running and books with Lauren Fern Watts, whose book “Gizelle’s Bucket List” I had the pleasure of reading recently. 

As is my habit I called her up and asked for an interview.  Great story.  Starving artist who went viral and got a book deal. 

As we speak I am two days out from the my 19th Boston Marathon.  I am healthy and well trained and I’ve managed to hold my…shtuff together during the taper.  I’ll head into the expo tomorrow.  To pick up my stuff.  It’s funny, I’ve been so busy that I haven’t even opened the race material they sent me a couple weeks ago! 

Imagine that.  Some day you may become so jaded with your marathoning that you don’t even look at the race packet!  Yikes! I used to be like a kid at Christmas when that showed up!

In section one I’ve got a piece on tapering.  In section two I’ll talk about algorithms .  Yeah, algorithms.  What can I say, I have a diverse set of interests.  

Haven’t been doing much except working over the last couple weeks since we last talked.  I nailed that last long workout.  22+ miles with 90 minutes of it at race pace minus 20 seconds.  A real monster.  Hopefully I didn’t leave my race out there!

Since we’re on the dog topic…my old friend Buddy is doing well.  He’ll still join me out in the woods for a 20 minute trot if I take it super slow.  His back hips bother him.  He’s got the classic collie dysplasia and arthritis.  And he’s got lumps.  Lots of lumps. Lovely Buddy lumps. 

He loves to cuddle and hug and have his butt rubbed.  He has this brief moment of activitiy in the morning where he’s up and wants to go out at 6:00AM and then it quite ornery for a couple hours. In and out, barking at the woods, barking at the walkers, barking at nothing in particular. 

Sometimes he’ll just stand in the front yard and bark at the door until I come out.  Like he’s saying “What’s wrong with you man? Can’t you see it’s a beautiful day?  Let’s go!” But, he doesn’t have to pay the bills!

It’s spring.  The tress are getting ready to explode.  I’ll have to get out and clean the yard and get my garden going soon.  I always start the year with such grand aspirations.  Then I give up on weeding by August. 

I went into Boston this week to see a gathering of robotics startups.  There were a couple of industrial robots that were cool. There were robotic bicycles.  There was a thing like a segue but you sat down on it.  There was a mouse-sized robot that scooted around under your furniture to clean the hardwood floors.

And there was a gardening robot to kill weeds!  I’m not sure if it would handle the weeds in my garden but they are heading in the right direction!

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 –

Practical Taper Tips - http://runrunlive.com/practical-taper-tips

Voices of reason – the conversation

Lauren Fern Watt – Gizelle’s Bucket List

http://laurenfernwatt.com/

Hi, I’m Lauren! I’m an author and travel journalist splitting my time between Nashville and Los Angeles. My first book, Gizelle’s Bucket List, comes out March 7, 2017 with Simon & Schuster. To learn more about the book click here, or to meet me on tour click here.

I was born March 6,1989 in Dallas, Texas, and grew up in the suburbs of Nashville, Tennessee. Traveling is one of my greatest passions, and my travel travails have included riding a camel named Booboo through the Sahara desert, bungee jumping off the tallest bridge in South Africa, exploring the colorful streets of Varanasi, and finding the most magical bookstore in Paris. But perhaps my biggest adventure of all happened when I was twenty-three, and packed up my life in Tennessee to move to the middle Times Square with my big English Mastiff, Gizelle. You can read all about that here.

I worked in fashion and travel PR in New York City, where I represented a number of hotel and travel-industry clients by day, and took writing classes at night. I’ve been a student at MatadorU, school for Travel Journalism, Photography, and Filmmaking, as well as Gotham Writers’ Workshop. When I’m not writing, I’m training for her next marathon or adventuring around California with my rescue dog named Bette. I’m an ambassador for Shatterproof, a national nonprofit dedicated to helping families who struggle with addiction, and I currently reside in Los Angeles.

You can find me on FacebookInstagram, or send me a message here.

https://www.shatterproof.org

Shatterproof is a national nonprofit organization dedicated to ending the devastation that addiction causes families.

Section two

Algorithms to live by - http://runrunlive.com/algorithms-to-live-by

Outro

All right my friends you have trotted on your four feet, with your tail between your legs to the end of Episode 40363 of the RunRunLive podcast.  Don’t forget to sniff the flowers and mark the trees.

You won’t hear from me again until after Boston.  Looks like the weather is going to be decent.  We’ll see what I can come up with. 

I don’t lose much sleep over it anymore but I have been sporting a rather attractive cold sore for the last two weeks so there is some sort of stress I’m sublimating.  Will be nice to have the pressure off and get back to some casual, enjoyful running. 

I’ve watched a few movies over the last month or so.  Some odd ones.  As I get older I’m more interested in odd movies.  I watched Swiss Army Man with Harry Potter playing a farting, magical corpse. Quite a fun and interesting movie.  It all makes sense at the end. 

I watched half of The Lobster which is a bizarre, deadpan, UK art project that is just on the edge of being hilariously funny, but never goes there. 

On the serious side I watched half of Manchester by the Sea with Casey Affleck.  I thought the portrayal of Massachusetts Townie culture was spot on.  It’s a bit depressing though.

My wife and I watched HackSaw Ridge.  Very good movie.  Very long movie.  Typical Mel Gibson fare – he wasn’t in it but he made the movie.  Similar to “When we were Soldiers” in tone and morality.

My daughter and I watched Moana – the animated Disney movie about Polynesian adventure and demi-gods.  The Rock plays the comic relief demi-god Maui and he does a great job.  Classic Disney.  They must be running out of cultures to exploit…

Finally I watched “Fantastic Beasts and Where to Find Them” and I really enjoyed it.  Very well acted and the visuals were great.

See – I do other things besides training!

You still have time to contribute to my Team Hoyt fund for this year’s race.  I just dropped a video with the links to my social media – cold sore and all!

I went by Starbucks today on the way into my office.  There’s one in the next town over that I used to be a regular at.  They built one in my town so I don’t go one town over much anymore.  There’s a lady who works there who remembers me and my order.  She hasn’t seen me more than 2 times in the last 6 months and she remembers me. 

That’s great. She makes me feel great.

Go ahead and remember someone.

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: epi4363.mp3
Category:podcasts -- posted at: 8:32am EDT

The RunRunLive 4.0 Podcast Episode 4-360 – Dan Weston Runs to Work

 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4360.mp3]
Link epi4360.mp3

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

Well hello my friends and welcome to Episode 4-360 of the RunRunLive Podcast.  This is Chris your host.  That’s 360 podcasts out there over the past 8-9 years.  Kind of amazing.  It’s been awhile since I re-jiggered the format maybe it’s about time for some fashionable new skins or something. 

I’d like to do more but there just isn’t much money in yak farming.  There is plenty of money in being a hit man but I have to keep that in secret, offshore bank accounts. 

Today we have a longish interview with Dan Weston who is one of our friends from the UK.  We talk through his running adventures. 

In section one I’ve got a piece on some of the finer nuances of hill repeats.  In section two I’ve got a thoughtful piece on ‘hope’ that has been kicking around in my brain for about a decade so I’m glad it made itself known.  I published this piece on LinkedIn this week. 

By the way a kudos to those of you who hunted me down on LinkedIn after I posted that piece about setting up your profile a couple episodes back. 

I published another piece on ‘Grit’.  I’m reading that book by Angela Duckworth and I would recommend it.  Very good book.  Pulls together many of the concepts we’ve talked about here and, frankly, a very appropriate read for endurance sports aficionados.

How’s my training been?  Am I still battling injuries?  I know I left you hanging with some knee pain and some foot pain and a couple week’s off?  Well the day after we last talked I went out and hit a hilly 18-miler with my buddies and felt great.  Coach has been beating the crap out of me but I’m hanging strong. 

He gave me a 13 mile step up run with 50 minutes of it in zone 4-5 that I struggled with.  He gave me these hill repeats that I’m going to share with you.  Then last Sunday I knocked off a hilly 19-miler on my own in 2:45.  Yesterday he damn near killed me with a set of 7 7-minute intervals.  But, I’m getting it done and nothing hurts.  6 weeks out from Boston so this is the hard part.  The dark place. 

For the remainder of this week he’s got me doing another set of hill repeats and then a tempo 14-miler with the middle 10 miles at faster than race pace.  So, yeah, the good stuff!

I’ve been trying out different guided meditations on Youtube as part of my morning routine.  Like I said you can search on “Meditation for _____” fill in the blank and you’ll find several.  Meditation for sleep, for studying, for energy, for anxiety, for dead possums…anything. 

Most of these are just breathing meditation. Some have various relaxation and visualization techniques.  But some are actually very close to hypnosis, so you have to be careful.  They will do that thing where they talk you into a meditative state and then do the old “you are going down an elevator…deeper and deeper…when I count to three…” that sort of thing.  Just be careful, because in this state you are susceptible to suggestions. 

Like I said it’s hard for me to meditation because Buddy the Wonder dog hates meditation and will invariably start his barking and whining when I’m deep in a meditative state.  He hates meditation. 

Funny, I noticed I’ve been buying a lot of extra dog treats recently…and going for a lot of walks…

Hmmmm….

On with the show!

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  We 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.

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Section one –

Hill Repeats Nuance - http://runrunlive.com/anatomy-of-a-hill-repeat

Voices of reason – the conversation

Dan Weston

Short bio :

I started running at the age of 26 and quickly progressed to running for North Wales.  I did well in 10ks, so moved up to half-marathons, then full marathons and Ultras often achieving a podium finish.  In the last year and a half I’ve been focusing on Ultra Marathons.  Representing my Country (Wales) in the last few.  

My goals for the next year are to achieve a sub 2h30m marathon, win a few more UK Ultra Marathons. 

Section two

HOPE - http://runrunlive.com/hope-is-a-strategy

Outro

Yes, my friends, not only have you run to work but you have taken a shower and found yourself at the end of episode 4-360 of the RunRunLive podcast. 

I will continue to train away for Boston.  I’m keeping my promise of not running any of the spring races and just focusing on the big race.  That will be my 19th Boston Marathon.  My club gets a hotel room at the finish with a massage / physical therapist. If you need a place to take a shower let me know and we can have a beer!  That is if you’re willing to wait until I drag my tired old bones across the finish line. 

I am collecting for Team Hoyt and I’m a bit light so I could use the help – the link is in the show notes.

My cross-training project for the summer is probably going to be to try to climb the 10 tallest mountains in New England.  Not sure I can do them all in one season but Teresa says she’s in. 

The days are noticeably warmer and longer.  I’ve been getting out in shorts the last couple weeks.  Spring is in the air.  I really like spring.  It’s a hopeful season. A season of rebirth.  A season of new beginning and promise. 

It makes me think about how lucky I am.  How many podcasts I’ve been able to produce on this journey.  How many adventures we’ve had together.  How many great new friends I’ve made. 

I’m a lucky person.  I really am.  I am grateful.  Thank you for hanging around with me. 

Think about what you’re grateful for.  I bet it will make you smile when you’re doing hill repeats!

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: epi4360.mp3
Category:podcasts -- posted at: 12:36pm EDT

iTunes upload issues 4-15-2016

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

 

Apologies folks – I did manage to drop Episode 4-337 on Friday but for some reason it’s not making it to iTunes.  We’ll keep working on it.  Until then you can download the show mp3 or listen directly on my website www.runrunlive.com

Cheers,

Chris,

Music by Tim Timebomb and Friends - http://timtimebomb.com/

 

Direct download: upload-problem.mp3
Category:podcasts -- posted at: 8:48am EDT

The RunRunLive 4.0 Podcast Episode 4-320 – Laura McDonnell – Learning Speed with MarathonBQ

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4320.mp3]

Link epi4320.mp3

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

Intro Bumper:

Hello my folks.  Wow! What a whirlwind of a week I had.  And what a whirlwind of a month I have coming up.  Here we are Episode 4-320 of the RunRunLive Podcast and we’ve got some ground to cover.  

I’ve got a chat with Laura McDonnell today who is deep into training for a marathon with the MarathonBQ program.  I actually have two interviews with Laura.  After we were done with the first one I found that it had an awful digital click in it that would make you crazy, so I interviewed her again.  

But, I was disappointed because I really liked the first take, so I sent it out as a gig request to Fiverr.com to see if someone better at audio mixing than I could save the interview.  It turns out they did.  I love crowdsourcing.  For $5 I got my file fixed. 

The bad news is that in order to get the click out they really had to step on the audio so the resultant quality is not so great.  You’ll find it a bit clipped and roboty sounding in places – but the content is great – so I decided to go with it.  I’ll post the second interview up as an added bonus at some point if you want to hear a different take on the same topic. 

I also have for you my Hood To Coast race report which is going to be super long – so I’ll slot that into the second section.  You may want to listen to this one in chunks or on a long run.  Then I have a shorter manifesto piece on why we need to do these epic events. 

I was on a plane this week.  I got upgraded to first class.  It was supposed to be a meal flight for first class but the caterers missed the plane – so no meals. 

The guy next to me was grumbling about how he paid for a meal and he should get one.  He wouldn’t let it go.  I could tell there was something up with the stewardess. She was an older woman and seemed to be bothered by something.  

I told the guy to think about the stewardess because we don’t know what’s going on in her life and his crappy airline meal is probably not that important in the grand scheme of things and definitely not her fault. 

The next time she came by I asked if she was ok and she said she was fine in that way that all women say they are fine to men when they are definitely not fine.  I let it drop. 

Later the young stewardess from coach was there and she was one of those happy go lucky confident types telling us all about how she met her fiancée on Tinder.  

The older stewardess leans in and says “She keeps trying to get me on Tinder, but it’s only been 3 months since I lost him…” 

That’s when the guy next to me learned a valuable lesson in empathy.  

You don’t know what’s going on with people.  You don’t know why that person cuts you off.  You don’t know why they explode over something trivial.  You don’t have any right to know.  

But you can’t assume it has anything to do with you.  

On with the show!

Section one - Running Tips

Epic!

 http://runrunlive.com/epic

Voices of reason – the conversation

Laura McDonnell

 

Section two – Race Report

http://runrunlive.com/the-unexpected-epic-ness-of-the-hood-to-coast-relay-2015

Outro

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

Sorry for that long race report, but, now you have run into the driving rain and wind of my audio prose to the end of episode 4-320 of the RunRunLive Podcast. 

I’m not running at all this week because, needless to say my leg was a bit upset at me from running 28 miles on it.  I won’t be able to run the Wapack Trail race this weekend, but I’ll be up there volunteering.  I’ve got a crazy schedule of travel for the next 5 weeks straight so I may just step back from training and do a maintenance routine for September. 

We’ll see.  I’m not going anywhere.  

If you want to help me you can recommend the podcast to a friend, or you can leave a positive review for my MarathonBQ book on Amazon.  

I was sitting in the hotel this week reading Archeology news on my computer.  I was chatting with the kid that was working there. When I told him what I was doing he said he couldn’t read books.  He said he got a couple minutes into reading and just lost focus.  

I told him, of course you can read books.  I asked him what he was good at; what he really enjoyed. And he said basketball.  I asked him how he got so good at basketball.  He said by practicing and playing a lot.  I told him it was the same thing with anything you want to get good at – including reading.  

I told him a story of flying home from Portland to Boston the day before with my wife.  She was sitting beside me and I was reading a book.  I was underlining bits that caught my interest and making notes.  She said “That seems like a good book, I should read that.” 

What I said to her is that this book isn’t of much consequence in the grand scheme of things.  It’s the other 50 or so books a year I’ve read over the last 40 or so years plus this one that make the difference. 

And that’s how life is.  It’s about daily practice and the long view.  It’s about placing the stones on tiop of each other every day so that someday you will have a palace. 

Start building your palace.  It’s never too late to start. 

And I’ll see you out there. 

https://www.facebook.com/wapacktrailrace?fref=ts

http://wapack.freeservers.com/

Closing comments

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

Http://www.marathonbq.com

http://runrunlive.com/my-books

 

Direct download: epi4320.mp3
Category:podcasts -- posted at: 11:36am EDT

Unicorns-1.3

Me-and-DadIntroductory Comments:

http://go.liverfoundation.org/goto/cyktrussell

[audio:http://www.RunRunLive.com/PodcastEpisodes/unicorns13.mp3]

unicorns13.mp3

Hello and welcome my friends.  This is Chris and this is the third in my series of personal podcasts that I am doing, to air out my brain and deal with my father’s cancer and gear up to run for the Liver Foundation at the Boston Marathon this year.

Note:  Even though this is on the RunRunLive Podcast feed, this is NOT the RunRunLive podcast.  You have fair warning to skip now because I’m not talking about running.  Standard RunRunLive episodes will be labeled as such.

As part of this project, whatever this project is, I’m collecting donations for the American Liver Foundation for my running of the Boston Marathon this year.  I wanted to layer on some purpose for the event and make it more personal.

The donation links are in the show notes and at http://go.liverfoundation.org/goto/cyktrussell

My story is that I already had a number for this year’s race.  I Didn’t need to fundraise, but with my Dad’s health declining I thought it would be a decent thing to do to dedicate this to him and my family.

I’m the youngest of 4.  I have two older sisters and an older brother.  We didn’t always get along with each other as siblings do but we are close and working through my Dad’s cancer has given us the opportunity to spend more time together.  It’s been fun to talk through shared family experiences and memories.

As the youngest I don’t have the depth of memories as my brother and sisters, but they are there and as we spend time together they are unearthed like the quite turnings of some dusty album.  There’s nothing bad there.  There is some funny stuff.  Mostly it is bits and pieces and vignettes that we can compare notes on.

I remember my Dad coming home from work one day with a full size electric organ for the living room.  My sisters were both taking piano lessons and I guess he thought this would give them some additional enablement.

At some point we acquired a full size piano as well at some point.  My Mom taught my girls how to play songs on it when they went for visits.

My Dad designed a built a giant two story car garage out of pre-stressed concrete beams and I can remember helping shingle the roof with cedar shakes.  Snapping the chalk lines, as a kid, and knocking the shingle nails true, row by row, all day long.

He and my brother would work on cars together in that garage.  They had every tool and machine needed to do anything.  I remember one time in the 80’s I dropped my car off at the house.  It needed a universal joint in the front end. I was going to help them replace it (which for me meant handing them tools).  I went for an errand and by the time I came back they had it done already.

My Dad and I would go for walks in the woods in New England.  I don’t remember the walks so much as the trees. I still can identify every tree in New England by its leaves and bark.  If pressed I could make a serviceable whistle from a young willow sapling with a jackknife – which was one of our spring rituals.

The red oak, the white pine, the ash – used for axe handles and hockey sticks – the poplar, the white and grey birch, the pignuts and shagbark hickories – whose bounty we would collect in the fall for fireside cracking and snacking – the hawthorn and elderberry.  My connection to the natural world that I treasure so dearly was born in those New England summers.

My Dad loved to chop wood to feed the wood stove all winter long.  He taught me how to swing an axe.  His favorite axe was a light, thin-bladed axe for limbing the felled trees, and he would grind the cheeks of splitting axes to create the perfect tool.

He taught me how to swing a maul to split the green hard wood and how to stack the split logs so that they would dry.  He showed me that you could split any log with a sledge hammer and wedges.

The wedges in my garage came from his collection.  I use them every year as I relive the pure visceral joy of bringing the heavy maul down on the yielding log in the sultry autumn afternoons.  There is nothing I enjoy more than becoming lost in a large woodpile with my axe, maul, hammer and wedges.

And that’s the lesson here.  There is peace and honor in a job well done.  It doesn’t matter that you can pay someone $100 bucks to mow your lawn or drop a cord of presplit wood in your driveway.  That takes the honor out of it.  The pride and honor of reducing a pile of logs to a neatly stacked and tarped pile of BTU’s for the coming winter is a feeling of intellectual freedom that I am thankful for.

Today I’m going to share with you a chat I had with a friend of mine and fellow Goon Squad runner Michael Robertson about running for charity.

After that I’m going to read a story my brother wrote recently about something funny from our childhood.  I never realized how good a writer my brother was until he began to comment on the Caringbridge site my sister set up for my Dad’s friends to check in.  He was always the best story teller in our family.  He could spin the tallest tales with a straight face and get away with almost anything.

Cheers,

Featured Interview:

Michael Robertson

shots of whiskey for the plow drivers

Written Feb 13, 2014 3:46pm by Dave Russell

Being that it is a cold and snowy day today, I thought I would relate a story of how our Father (Russ) attacked problems head on with simple and imaginative solutions.

Shots of whiskey for the plow drivers

The Russells were the original Skyfields Drive hilltop residents of Groton. When we moved in, no other residents shared the top of the hill and during heavy snow we were pretty much on our own. This was the mid sixties; a time long before the advent of DSS when kids were considered free labor for the menial physical tasks. For example “Adults run the chainsaw and split logs. Kids carry wood and drag brush”.

To shorten the response time of the town plow crews, Dad came up with the brilliant but elegantly simple plan to bribe the plow drivers with hot coffee or shots of whiskey to encourage them to come by our neighborhood first. It was this type of imaginative thinking and direct approach that made him a legend and our “go to guy”.

We would usually see the plows start up the hill from 119 through the windows off the deck and have about 5 minutes to prepare.

Since Mary Lou was the oldest but couldn’t go out alone, she and I usually got the nod. We had to wear dark clothing to contrast with the snow and flag down the plows without getting plowed into a snow bank ourselves. Over time, we learned that it was best to stand across the street and approach from the driver’s side door as the plow traveled slowly up the hill. Each driver usually downed one on the way up and stopped for a second on his way back down.

As expected, the shots of whiskey were far more popular than the hot coffee. In fact, if we tried to offer only coffee, the drivers would ask if the whiskey was already “in there”. It did not take the DPW long to learn that there was free whiskey available up on Skyfields Drive and there was not a quicker or better plowed road in town.

Often, we had to service a whole line of snow removal vehicles waiting for their whiskey and make multiple trips back to the house for re-fills. Mom would count the trucks by looking down towards 119 and have our resupply ready. I think this serving experience prepared both of us for work later on at Johnson's

We were also expected to keep track of repeat clients and inform them that “Our parents say you’re shut off” when they reached their 3-shot limit..

One morning years later, my friend Jason and I decided to surprise the paper delivery man with a free shot of whiskey around 5:00AM. When he saw us coming, he drove away in terror. By that time, life in Groton had changed forever.

Dave R

Summary Article:

Thanks for listening if you have been.  I know this is entirely self serving but too often we seal off the past and look to the future.  As we get older we begin to unwrap those packages.

Last time I checked I’m at about $1700 of my $2000 goal.  The Boston Marathon looks like it is going to be crazy this year.  Thank you for all my friends who have helped.

Go to:

http://go.liverfoundation.org/goto/cyktrussell

Thank you for joining me on my journey with purpose.

Chris,

Music by Bridge Underwater - “sad song”

Direct download: unicorns13.mp3
Category:podcasts -- posted at: 4:16pm EDT

Crickets 4.0

Well, my long suffering friends, I recorded this to be part of episode 3-276, but alas it was too wordy, windy, expressive, effusive, elongated, loquacious, and of course long.  So – you get it as an extra Crickets episode.

Please – enjoy my Denver Rock and Roll Marathon race report.

Music -> http://www.theslackers.com/ernestos

The Slackers – Live at Ernesto’s – The work song… Go buy it.

The Denver Rock and Roll Marathon - http://www.runrunlive.com/denver-marathon

Direct download: Crickets-4.0.mp3
Category:podcasts -- posted at: 9:35pm EDT

Crickets 3.0.3

My dear friends, I apologize effusively and throw myself like a penitent at your furry feet, but the challenges of travel and work and training and racing and, God help me, sleeping every once in a while I have been brought to bay – I have been finally cornered me like a mangy rat and there is no way I can put a full show out this week. 

It is a dirty shame, because, with so much going on I have a lot to share, but alas no time to share it.  Instead I’m going to lay at the altar of your listening skills my Pocatello marathon report today and try to polish up a full episode for next week. 

Over the last month I have been in California, Idaho, Atlanta and Phoenix!  This weekend I’m driving up to Presque Isle, in Erie PA to race again!  I raced an 8 mile leg of the Winnepesauke relay last weekend in New Hampshire and crushed it, averaging 7:15s over a difficult hilly course.  I had the punk rock on my headphone and was laughing out loud at how strong I felt.  I passed a couple other racers, many years my junior and it felt great to be in the game. 

So – my friends – light those candles and put on some sexy music because I’m about to tell you the story of my Pocatello Marathon.  

Enjoy, 

Pocatello Marathon - http://www.runrunlive.com/pocatello-marathon

So this week I was out in phoenix at the Phoenician (which is one of those hoity-toity resorts where the nouveau and not-so rich pretend to be members of a leisured cast – I was at a conference) – but one great thing about the Phoenician is that it backs up against Camelback Mountain.  

Yesterday morning I got up before dawn and ‘ran’ up the mountain from the Cholla Trail head.  There is no better exhilaration then standing on the summit of Camel back in the wee hours glistening with sweat in the cool desert air and watching the sun rise over Phoenix in the long shadow of the mountain. 

I am super-happy to have regained the point in my training where I can roll out of bed and go run up a mountain.  

As I was descending, skipping along, bubbling with the goodwill of life, the following song cycled onto my headphones and I had one of those iPod moments where it all synced – so enjoy your week and I’ll see you out there. 

Big D and the Kid’s Table – “Noise Complaint” - 

Chris,

[audio:http://www.RunRunLive.com/PodcastEpisodes/Crickets-3.5.mp3]

http://www.RunRunLive.com/PodcastEpisodes/Crickets-3.5.mp3

Direct download: Crickets-3.5.mp3
Category:podcasts -- posted at: 9:26pm EDT



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