Podcast Episode 3-288 – Yo Pal Hal Elrod

The RunRunLive 3.0 Podcast Episode 3-288 – Yo Pal Hal Elrod and the Miracle Morning

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3288.mp3]

Link epi3288.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>>http://bit.ly/1cH2Fr7<<<<<<<-----------

Introductory Comments:

Hello my friends – welcome to the end of my running calendar!  Some people have a yearend calendar, some people have a fiscal calendar and I have a running calendar.  It’s not based on the sun or the moon or some Claudio-Julian calculations. It is based on having finished the Boston Marathon and the Groton Road race.  That’s the end of my running year. 

Today we have a long interview with Hal Elrod, the author of The Miracle Morning.  He’s a character and loves to talk.  I’ll try to compensate by keeping my comments short. 

In section one we have a post on how to deal with aggressive, angry people and in section two we talk about some strategies to recover from your marathon. 

I’m having fun with the miracle morning.  For the most part I’ve been getting up at 5:00 AM every day and working through my exercises.  On those days when I don’t set the alarm I wake up anyhow because I’m used to it now.  I’m finding that I’m getting a bunch of high quality work done in the morning.  However I tend to start to lag in the afternoon, getting sleeping and not getting much creativity done. 

I’m testing an app on the iPhone called ‘Sleep Cycle’.  You put the iPhone on the mattress when you sleep and it tracks your movements and deduces what part of the sleep cycle you’re in.  You can set the alarm for a certain time, plus or minus 15 minutes let’s say, and the app will try to wake you when you are not in a deep sleep cycle.  I don’t have enough data yet but it’s kinda fun and it’s free. 

I ran the Boston Marathon and had a great time.  As you know I was pretty beat up coming out of the long winter and my marathon a month program.  I spent the last month just working on strength and flexibility.  I knew I’d have to have a race strategy that was very conservative and careful.  

I decided to run a 5 – 1 cadence.  Run five minutes then walk a minute.  I was worried that I might have a repeat of my hard miles at the Umstead Marathon.  I brought 4 bottles of GenuCan that I took every 45 minutes or so.  

Once I made it over Heartbreak Hill without any issues I knew I had it.  I just started celebrating and working with the crowds from that point in.  It was a blast.  It wasn’t about time for me.  It was about closure.  As I came down Boylston my quads started to go so that tells me I played it out almost perfectly for the fitness (or lack thereof) that I brought into the race. 

Some people complained about it being hot but I thought it was a beautiful day.  With the extra waves this year the charity runners didn’t get off the line until after 11:00 AM.  It was a lot like it used to be in the old days when the race started at noon.  You get the hottest part of the day in the middle of the race and then get cooled off when you drop down the slump into Boston. 

As you know I went into the race fairly unhappy and stressed about how much the recent years have impacted the character of the event.  But, as soon as I was out on that course, among my people it was glorious. 

Just 6 days later I had the honor of helping put on the Groton Road Race.  The weekend was a whirlwind of activity.  There are always a few last minute crises to deal with but it came off successfully with no major problems.  Overall the year over year registration numbers were down, probably due to the cold winter.  

The weather was overcast and cold for the race which was tough on the fans but great for the runners.  We had a new course record.  The same guy won the 5K and the 10K and set a course record. 

My year is over.  Time to move on to my next adventure.  It takes a lot of stress off of me.  Not that I can’t deal with it but it just made for a long year with all the stuff going on in my life. 

On with the show!

Section one:

How to deal with angry and aggressive people - http://www.runrunlive.com/dealing-with-aggressive-negative-people

Featured Interview:

Hal Elrod

Hal Elrod


Hal Elrod died at age 20. He was hit head on by a drunk driver at 70 mph, was dead for 6 minutes, broke 11 bones, suffered permanent brain damage, and was told by doctors that he would never walk again. 


Defying the logic of doctors and the temptations to be a victim, Hal went on to become an ultra-marathon runner, a hall of fame business achiever, international success coach, award winning motivational speaker, hip-hop recording artist, husband, father, and #1 Best-selling Author what is now being hailed as one of "the most life-changing books of all time" -- The Miracle Morning: The Not-So-Obvious Secret Guaranteed To Transform Your Life... (Before 8AM). 



>> Get Hal's #1 Best-selling book: The Miracle Morning



>> Get 2 FREE Chapters of Hal's book + FREE Video + FREE Audio: 



>> Hal's website: 



Section two: 

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


That’s it my friends you have daintily peeled back the page on another running year with me.  So what’s next ?  Well, my friends, next is not running for a month.  May is going to be my recovery month.  I’m doing some yoga, some swimming, some core and some biking.  

My back is sore, my ankle has a tweaked ligament of some sort and I’ve got some pain and numbeness in my left knee.  All of this doesn’t prevent me from running but it has limited my ability to train and race at the level of quality that I’d like.  So we’ll give it some time and see if we can get healthy before anything else. 

I’ve been reading, as usual.  I read Chrissie Wellington’s book and it was interesting because I remember that Kona she won while all bruised up from a bike crash.  Mostly I took away that she is bat-shit crazy.  Not that I have anything against crazy people – I just don’t want to be trapped in an elevator with them.  

I also read The Bean Trees by Barbara Kingsolver.  I had listened to her other book Pigs in Heaven a few years ago and really liked it.  She is an incredible writer.  I very much enjoy her prose. 

I’m working through a business book I’m quite enjoying called Die Empty by Todd Henry who does the Accidental Creative podcast.  Really good stuff for people who have to deliver creative work.  

Of course I read Hal’s book.  He sounded a little offended when I told him I read it in one airplane ride.  Well, you know, I read some books for the prose and others for the content and adjust my reading speed accordingly.  

Last but not least I was looking through the Kindle store and saw that all the Edgar Rice Burroughs books were free.  So I downloaded a bunch and read Tarzan of the Apes!  This was an enjoyable surprise.  What a bodice ripper!  To see the original work that spawned a pop cultural hero was awesome.  

It is a very engaging story.  Quite awfully racist and classist at times but if you can laugh that stuff off it’s quite entertaining.  I think I’ll move on the some of his Mars books next. 

What’s my plan going forward?  No running in May,  then see how I feel and maybe train to run a qualifier at end of summer because I’ve got some unfinished business. 


Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 


Happy Song – Super Hero - http://en.wikipedia.org/wiki/My_Superhero

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

On Amazon

On Kindle

On Audio (Read by the author) – http://www.runrunlive.com

The Mid-Packer’s Guide to the Galaxy

On Kindle

Standard Links:








Cyktrussell At gmail and twitter and facebook and youtube


Chris Russell lives and trains in suburban Massachusetts with his family and Border collie Buddy.  Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack.  Chris writes the Runnerati Blog at www.runnerati.com.  Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) and is a member of the Squannacook River Runners and the Goon Squad. 

Tags -> Running  Podcast, podcasts for running, podcast for runners, free podcast for runners, Running Blog, marathon, triathlon, mileage, sprinting, run, track, training, running clubs, running groups, running shoes, exercise, health, 5k, running, swimming, sports, injuries, stretching, eating, jogging, biking, trail race, 5K, 10K, Ultramarathon, jogging a good exercise, road runner, jogging tips, benefits of jogging, free running, running shoes, marathon training, running, jogging, health and fitness, runners, runner, Boston qualification, Marathon BQ, Boston marathon



Direct download: epi3288.mp3
Category:Running -- posted at: 6:16pm EDT





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