The RunRunLive 3.0 Podcast Episode 3-296 – Prostate Cancer – Coach and a Training Cycle Case Study

(Audio: link) [audio:]

Link epi3296.mp3

Support RunRunLive; Purchase an audio book of running stories.  Written and performed with love by Chris Russell  ------------->>>>>>><<<<<<<-----------

Introductory Comments:

I’m talking to you now not from the dark place but from the crazy place.  The crazy place is the taper and I’ve got full on taper madness with about 8 days to my target race. 

How do you manage taper madness?  You know me.  I’ve run 44 marathons including 15 Bostons.  But whenever I’m shooting for a specific time and I’ve invested this much in the campaign I go bonkers in those last two weeks. 

I wrapped up my campaign with a 24 mile pace run last Sunday and now I’m cutting the mileage way back.  Coach’s theory on tapering and mine are similar.  If you’ve done the training you back off the mileage but keep up the intensity.  

This week I did a 4 X 1 mile on the road for a workout and this morning did a set of 16 50M surges along the White River Trail in Indianapolis.  Saw my pace drop into numbers starting with 5’s which is pretty amazing.  Mostly short hard efforts now.  Rest and tuning.  

Other than that I just try to keep my brain in my head with a daily routine of stretching, light core work, meditation and some race specific affirmations and visualization.  

Following up on my old-man rant about the people at the track…There was a guy in lane one last week wearing those big, over-the-ear headphones like he was planning to wave jets in for landings on an aircraft carrier later.   I also saw a lady walking while working on her iPad.  I don’t know how she kept from walking into the fence.  

And, of course, since I’ve lost so much weight I’m back to horrifying the local populace by working out shirtless in my 1980’s shorty shorts.   My rule for shirtless is you either have to be attractive or over 50.  You can guess which I am. 

How’s my diet going?  Actually very well.  For the most part I’ve stabilized under 180 pounds which is exactly where I want to be and I’m going to focus on staying healthy and fueled for the race.  My clothes are falling off me and I feel like that guy in the big suit from the Talking Heads video.  Still the same body, just 20 pounds less of it since June. 


I touched 175 pounds after my 24 miler this past weekend – but that was mostly water.  In this weather I’ll lose 7-8 pounds in a long run even though I’m taking in about a gallon of water.  That’s about 16 pounds of sweat in a marathon.  

Some people are contacting me for advice on weight loss and training.  I have to reiterate that I’m not a nutritionist or a coach.  I don’t want to break anyone – so I can point you to my coaches if you like. 

In section one today we’ll talk about the perils and advantages of being the odd man out.  In section two I’ll toss around the question “Can you qualify for the Boston Marathon?”  

It’s funny because I don’t write posts for link bait.  You know what I mean.  All those “5 simple ways to lose weight” or “How to do XYZ without any effort” – you know those posts.  I write what I happen to be thinking about.  I put up the “Can you qualify for Boston?” post today and it’s getting a bunch of traffic – so much so that I had to go back and fix all the typos! I guess people are interested in that. 

 On with the Show. 

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group. or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Odd Man Out -

Featured Interview:

Coach PRSFit


Our Objective: The objective of the staff at PRS FIT is to design and develop affordable fitness and training programs, while providing the coaching and team support to make those programs work for each individual.


Our Philosophy: Prs Fit is a community of athletes from all over the world. We are a team. Alone or together, we strive and we conquer. Prs Fit lets you experience what we call Team and social fitness – connecting and motivating each through our one of a kind global team experience.  No matter the weather, the circumstance, day after day, we provide a high quality training experience that produces results.


At Prs Fit we provide training, motivation and camaraderie. When you become a part of our Team you quickly see we love what we do.


Be Healthy. Train Smart. Have Fun.


The PRS FIT Difference :: Personalized Service!!! When you become a PRS FIT team member you get the dedicated services of the entire staff. We are here for you!


We place an emphasis on personalized service. The day you join our team or purchase a pre-built training program, we take it to the next level. Our coaching staff gets involved! Our lines of communication are always open and we encourage your questions as you make strides in your training. We encourage you to contact us as often as you need, with any need you may have.


With more than twenty years of training, racing and coaching athletes, we have learned there are many different approaches to achieving athletic success.


The only consistent variable is each athlete is unique.


With that in mind there is not a “one and only” training program out there today that will guarantee success. However, there are basic fundamentals of training. When those fundamentals are followed and combined with an individual’s potential, lifestyle and experience, success is right around the corner.  These fundamentals are easy to follow and will help every team mate achieve the goals they are seeking.


We truly believe that by getting to know and understanding our athletes’ lifestyles, we can develop a training program that will help anyone achieve their individual goals and set their personal best.


Contact Us: Please email us to learn more or visit our contact page to connect with us both online and offline.


Coach Jeff and the entire PRS FIT Coaching Staff.

Section two: 

Can you qualify for Boston?  -


Well – that was fun, wasn’t it?  I’m bugging out with taper madness.  Having trouble sleeping.  Grumpy and snappy.  You know the drill – I just want to get there and race! 

I’m feeling confident but anything can happen.  

So – My big announcement, drum roll, is that Jeff had some people bail on him so I decided to take a number for the Marine Corps Marathon.  I’ve run it before and it’s an awesome race.  Eddie Marathon is going to be down there too.  

I did this mostly because I’m sick of losing friends to cancer.  Maybe it’s my age group but every couple weeks someone else I know is being diagnosed or going under the knife. It’s not fair. 

I can’t do anything about it but I can help raise awareness.  Especially for Prostate cancer because if you catch it early it’s curable.  All you have to do is get tested.  I know a lot of my listeners are guys in my general age group and I’m talking to you – right now – today – make an appointment to go get tested.  Read about the tests, read about the symptoms because I don’t want to lose you. 

I am accepting donations for the race if you want to throw some coin at me but only if you’re sick of losing friends to cancer and you can afford a couple bucks.  The link is on my website and right here in the show notes. 

Thank you for listening. 

I got an email last week from the ASICS guys wondering if I wanted to be considered for a comp entry to the NYC Marathon.  They’d kit me out and give me a number and all I’d have to do is wear their stuff and blog about it.  I was like, “Gee, I dunno I’d have to think about….YES!!! Of Course!!! Where do I sign!!!” 

Coming up next week I button-holed Rachel my nutrition coach to chat through a case study on eating healthy.  I also have a few listener created interviews in the can for when we switch to the new format! 

Next time we speak I’ll either be celebrating or making up excuses but either way I’ve had an awesome summer and I’ll have a story to tell. 

Cheers, or just search FaceBook for “RunRunLive”. 

Outro Bumper

Ahhhhhhhh….Yes…My friends another RunRunLive podcast up in the can. Somewhere in the last couple months we passed the 6 year anniversary I think.  Near as I can figure we started in July of 2007.  And we have consistently delivered an invaluable stream of mediocre running related content to you that whole time.  

I’m refreshing the format of the show at 300 episodes.  I’m going to try to bring in more user generated content and some fresh voices.  I have a number of guest interviews queued up which will give some of our community an opportunity to practice their interview skills but mostly just save me work! 

In the last few shows I’m going to bring coach on to talk through my training cycle and strategy for Pocatello.  I’ve also brow beat Rachel to come on and drop some nutrition smarts on us.  

I’m in the midst of writing up a review on a couple things that were sent to me.  First was the Salomon folks sent me a some shoes, shirt and shorts from their #CityPark campaign.  I didn’t really understand the point of these products at first until I realized that they are in response to the Park Run movement.  

I also got a pair of shoes from ASICS.  I selected a light neutral racer. I did a couple tempo runs in them and they are nice.  

Have you heard the inspirational starfish story?  Would you like to? Well it goes like this…

A man was walking down the beach and thousands of starfish had been washed up on the shore by a storm.  A child was throwing them back in the water.  The man says ‘What are you doing?  You can’t make any difference with these thousands of starfish.” And the Child responds, while throwing a starfish, “I made a difference for that one!” 

Now I have heard this story told by many self-help gurus.  But they never finish the story.  

To continue…it turns out that particular starfish was on the shore because it was sick.  It had the great starfish plague, similar to starfish Ebola, and when it was thrown back it infected the rest of the starfish populations causing a global mass extinction of starfish.  

This in turn caused the ocean ecosystem to collapse.  But, in an ironic twist, great white sharks, due to the extreme evolutionary pressure, rapidly evolved into mutant land dwelling carnivores and proceeded to depopulate the cities. 

So really, the moral of the story is don’t tell me pithy morality tales because I’ll just ruin it for you. 

I’ll see you out there. 


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 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 -

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) –

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  Chris’ Podcast, RunRunLive is available on iTunes and at Chris also writes for ( 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: epi3296.mp3
Category:Running -- posted at: 4:05pm EDT





August 2014
          1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30