The RunRunLive 4.0 Podcast Episode 4-379 – The 30 Day Diet Reboot with Rachel Shuck

 (Audio: link) audio:]
Link epi4379.mp3

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Hello and welcome to the RunRunLive Podcast episode 4-379, This is Chris your host.  It is the second weekend of the new year if you’re on the Gregorian Calendar introduced by Pope Gregory XIII in 1582 to upgrade the Julian Calendar.  Because if your calendar is messed up all your holy days hop around and it makes it harder to aestheticize the mediaeval masses with religious chicanery. 

Or something like that.

Anyhow… before I scurry down the rat hole of historical events let’s talk about the wild and wonderful world of endurance sports, or at least our little corner of it. 

It’s been a busy couple weeks since we last talked.  On the day before New Years, Dec 31st, I hosted my 5th Groton Marathon.  Which is an made up event where whomever wants to shows up and runs whatever they want.  We set up the clock so we have a real start and finish and I post the times to a website – I guess you could call it ‘pretend official’. 

The curious part is the a handful of us go out and run an actual marathon through all the local towns.  This year I got 4 other guys to join me.  The weather did not cooperate.  It was 2 degrees Fahrenheit at the start and never got out of single digits. 

I ended up getting in the support vehicle at 21.3ish because I was suffering.  We went out a bit fast for me and I didn’t have any legs left.  We had to go a bit fast in the beginning to get the feeling back in our toes and fingers from the cold.  It was miserable running weather.  There was a stretch from like 19 – 21 where we turned into a head wind that was awful.  The other four guys finished successfully.  My friend Gary ran in with a 3:52 and the other 3 came in around 3:55. 

The next morning my family and I went up to run the Hangover Classic in Salisbury.  The deep freeze did not abate.  It was -19 with the wind chill.  I ran the 5K with Teresa and she came in 4th in her age group.  Then, yes, we did, we ran over and jumped in the ocean.  I was a bit worried about surviving this but the water felt warm compared to the air so it wasn’t too bad.  The water in the ocean at 35-36 degrees Fahrenheit had steam coming off it like a hot tub in the single digit temps.

That same day, the 1st of the new year (according to Pope Greg) I started a 30 Day Diet Reboot with my nutrition coach Rachel.  I’m off the beer and the bad food for a month.  I’m logging all my food in MyFitnessPal and posting a daily blog about it on my website ( under a category called ’30 Day Diet Reboot’. 

On top of that Rachel is looking over my shoulder, reading my post and commenting each day on her site -  What we wanted to do is to give people an actual case study of how she and I approach the combination of fitness and nutrition. 

And, in today’s interview, Rachel and I talk through all this and hopefully it can help some folks sort through all the misinformation that is out there. 

In section one I’m going to muse a bit on why I think I’m ready to take on a 100 mile race this year.

In Section two I’m going to disassemble the oft-quoted phrase “No Regrets!”

I had something happen to me this week which was a first for me in my running life.  Have you ever heard the old joke that goes something like “I don’t jog because I don’t want to find a dead body!” Because for some reason those news stories always start with “…found by a jogger…”? 

Well I was running down by the Charles in Boston this week.  The weather warmed up to above freezing and the sun was out so I made a concerted effort to get out at lunch.  Boston got over a foot of snow during the ‘cyclone-bomb’ event last weekend and the bike path was still covered in places.  I had a 1:15 easy run so it wasn’t a problem to navigate around the snow. 

I ran up river to one of the far bridges, crossed over and came back across the next bridge to get a sort of lollipop route of the right length.  Since it had been so cold for several days in a row the full expanse of the rive was frozen over all the way down to the museum of science. 

There’s one bit along Storrow drive at the Boston University Bridge where the bike path abruptly runs out of room and they route you out, under the bridge, into the river, on a wooden bridge to get around the abutment and back on the bike path up river. 

Right after this the snow removal ceased and we had to navigate some lumpy foot paths for a few hundred feet.  When I met another runner or pedestrian, one of us would have to give way on the snowy single path.

It was in this dicey section on the way back that the lady runner I had already passed going out started talking to me.  I had my headphones in, but she said something about they were pulling a body out of the river up ahead.  They were breaking it out of the ice. 

Sure enough, when I went out on the wooden plank section that hugs the abutment there was a clutch of police.  As I came to it I was expecting someone to stop me and I asked the one sad looking cop there if I could sneak by.  He motioned that it was ok. 

Not more than 20 feet from me there were four more officers of some type carrying a stretcher up the icy bank with the body.  They had the top of the torso covered, but a man’s boots and snow pants stuck out from the waist down. 

The State Police were interviewing a shaken looking runner.  A good runner. I remember passing him and thinking ‘he’s the real deal’.  Skinny, athletic and underdressed for this weather.  He must have paused for some odd reason to stretch or to catch his breath between intervals or something to cause him to look over that wood railing into the river under the bridge.

I kept going.  They had Storrow Drive West shut down.  There must have been 15 police cars there. 

That’s a first for me.  Never had a CSI moment on one of my runs before. 

So my friends. As you’re out and about today.  You may have your head cold, or your other challenges but you’re not toes-up frozen in the Charles River.  You have that going for you.

On with the Show!

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about 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.


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Section one – Why a 100-miler? -


Voices of reason – the conversation

Rachel Shuck – Nutrition Coach

Rachel Shuck is a board certified nutrition coach with a passion for running and all things fitness. She currently teaches nutrition courses at the local college while pursuing her doctorate in clinical nutrition . She is certified with the International Sports Science Association and the U.S. Track and Field and Cross Country Association as well. Her personal journey began with running 5k’s and being at the back of the pack, to running marathons and becoming a Boston Qualifier. Along her decade long path of coaching runners she found a true passion for teaching people proper nutrition to fuel for optimal performance. Rachel’s articles and videos have been featured in Mind Body Green, Personal Growth, and  the Livestrong website as well as local news shows covering health and fitness.

It’s no secret – a healthy body is a happy body. Taking care of yourself is one of the most important things you can do. Not only will you feel great, you will look great and inspire others to take care of themselves in the process.  As a mother of two teenagers, I know how important eating right and exercising are for not just you, but the whole family. We have the power to influence the health and well-being of our loved ones and create a healthy lifestyle for future generations.

I have experience teaching nutrition classes, group exercise classes and coaching runners.  I coach people on how to achieve a healthy lifestyle, which includes learning to eat right for life and developing the proper mindset to want to do that.   Long term success is the ultimate goal. Hiring a coach or trainer can strengthen your health, take your athletic performance to the next level, guide you in making the correct food choices, and improve your confidence and outlook on life. As a board certified nutritional coach, I’m knowledgeable in how food affects your performance,  So if you want to live a stronger and more confident life, I’ve got the training and the expertise to help you every step of the way.

Section two – No Regrets -


Ok my friends you have eaten handfuls of probiotic macronutrients to the end of episode 4-379 of the RunRunLive Podcast.  

Coach is starting to ramp me up for the spring season.  It looks like he’s going to add some back-to-back volume to my weekends in addition to my normal Boston Marathon training cycle.  I’m not going to run any of the spring races with Frank and Brian.  Maybe I’ll do Eastern States in March, but I’m skipping Derry. 

I’m going to run my plan and focus on staying healthy.  I’m not even half way into the Diet Reboot but I already feel better.  I have so much more energy in my runs.  I feel like someone removed a sandbag from my shoulders.  I’ve got an hour on the schedule today.  I think I’ll put my old trail shoes on and go muck about in the snow in the woods.  Maybe I’ll take Buddy with me for a short bit.  The old dog is getting cabin fever. 

Next week I’m talking to a really cool guest, Lori, who is running Boston this year.  She got hit by a car out running in 2016 and went from being in a coma for 5 days to running New York and Boston.  I hope the audio is good enough because it’s a impactful story. 

I’ve been working some long hours in the city.  I get up at 5:00 AM and am on the road by 6:00 and in the city by 7:00.  Depending on my schedule I usually hit my workout in the morning to get it done and off my plate.  Which gets me into my office around 8:30.  Typically I’ll work until 6:00 or 7:00 and get back to my house around 8:00.  It’s a long day.

Towards the end of the week, especially this week with my head cold, I was dragging. 

I had a hill workout on Friday.  I haven’t quite figured out a good place to do hill workouts in the city yet so I did it on the treadmill in the gym.  I was surprised how easy it felt given the head cold and how I was dragging.  Again, the diet reboot is amazing for your workout energy.

Then I got showered up and put on my work clothes.  This office isn’t suit and tie, but it’s business dress.  I’m an executive so I try to err on the side of business.  I had a full day of meetings including interviewing a candidate for a position I’m hiring to. 

During the day I was noticing how baggy my underwear felt.  I don’t wear anything special just your run of the mill boxer briefs.  I kept thinking, there must be something going on with this pair because they just aren’t fitting right. 

Towards the end of the day I realized what it was.  Have you guessed?  Yeah, I was so tired in the morning I put my underwear on backwards and didn’t realize it until the day was almost over.  I had a good chuckle over that. 

Hey, No regrets, right?

I’ll see you out there.



MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -


Direct download: epi4379.mp3
Category:Running -- posted at: 3:54pm EDT





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