Expisode 300 – Coach Andrew Kastor and much frivolity…

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4300.mp3]

Link epi4300.mp3


Hello my friends and welcome to episode 300 of the RunRunLive podcast.  For those of you who have been friends for a bit you’ll realize that this is a necessary departure from our standard format to celebrate our Tri-centennial.  For those of you who may be new to our little endurance sports journal, well you’ll just have to figure it out by listening to some of the other shows.  

Thanks you to Tony for the marathon prayer intro.  Tony does a regular segment called Tony’s Trials on the Marathon Talk UK Podcast (link).  One of our executive editors, Alex form the UK got permission from them for us to use it. 

Marathon Talk UK -> All about running. A weekly podcast dedicated to keeping you on the inside track to successful running. Presented by Martin Yelling and Tom Williams

Tony Audenshaw - Tony's Trials

I’m guessing we are going to go long today, so you’d better schedule a long run or ride or whatever for this one.  I’ve invited some of my friends to submit audios and I’m going to be completely frivolous and indiscrete with too many musical interludes.  Just sit back and let it wash over you like a wave of warm molasses.  Chill out.  No rules for this one. 

It’s going to be a long show and the format is going to be different than usual, but you want to hang around until the end because the ASICS team has asked me to give some shoes away and I’ll set up the contest in the show outro.  Everybody likes free shoes.  

It’s been a long run, huh?  We’ve seen births and deaths and marriages and divorces.  The cycle of life.  For everything there is a season and you’ve certainly ornamented my life for the better through these many seasons.  

In today’s 300th official episode I’m going to talk about community at some point and this strange and wonderful long distance relationship we all share wrapped around our sports.  I may tell a zombie story, for the Halloween season, just for fun.  

I’ve gathered up some guest commentary for you to enjoy, if for no other reason than to quiet the voices in your head. 

But, Fear not! We are going to wrap all the frivolity around a great interview with coach Andrew Kastor who I met through the ASICS NYC marathon Editor’s Choice boondoggle, I mean ‘program’.  I really enjoyed talking to Andrew about altitude training and geeking out on training topics in general.  

It’s a great running-content-rich interview and I feel I’m doing it a disservice by sandwiching it into all this 300th episode frooforal. 

Nothing significantly new in my training.  I’m feeling fairly strong.  I got a nice 2:30 long run in over the weekend that was significant in that I was able to maintain my HR and pace consistently throughout without power failure.  Too many of my long runs over the summer ended with a death march – so I think that’s progress.  

I’m still trying to find my racing speed.  Maybe it’s gone for good.  I appear to be healthy, so maybe I’m just entering a new phase of slowness.  It really doesn’t matter because either way I’m going to get up every day and throw myself at my workouts as part of my balance.  

With the MCM and NYC coming up in couple weeks on back to back weekends my plan is not to race them but instead try to walk away healthy.  Then we can throw in a targeted cycle for either a mid-winter race or a spring race.  I’m looking at some shorter stuff too to fill the gaps.  

Looking forward to some grand adventures with new and old friends alike. 

So…my friends, bear with me as we take off our shirts and dance on the tables today, throwing all rigor and caution to the wind, because, hey, we’re among friends, and friends take the time to celebrate their accomplishments.  

On with the show! 

Steve Runner

What can you say about Steve that hasn’t been said?  He’s the five-star General of running podcasts – a landmark – a fixture – a guiding light for all of us.  And, even though I know he doesn’t listen to my show he caught on to the zombie theme and submitted a slickly produced mini-episode.  Brilliant as always. 

Katy Thereux

It always warms my heart when I hear from women who listen to the show and get something out of it.  Katy sent me this very nice missive.  Apparently we resonate in some way through the universal mastermind.  That’s one of the dynamics of the digital world – your ideas can slip free of the physical and resonate with like minds in the ether. 

Section One

The Sleepless in Seattle Effect - http://runrunlive.com/sleepless-in-seattle-effect

Music -> Bombskare –“I’m so Happy!”


I’ve been listening to Carlos and watching him run through his beloved Pacific Northwest Mountains and forest for many years.  I would have never had the opportunity to know Carlos if it wasn’t for being part of the online running community.  He’s always got the Grateful Dead playing in the background.  It seems like an idyllic life to me, running in the forest and listening to the dead.  How could it get any better? 

Ann Brennan

So sometimes in the digital world you get to meet actual crazy people.  I’ve had the great pleasure of meeting Ann and her husband and kids and I’ve learned a lot from her trials and resiliency and openness.   If everything goes right I’ll get to eat dinner at her place with the Miles to end Prostate cancer team before the Marine Corp Marathon.  The world is a better place with Ann’s life force.  

Steve Chopper

Steve was one of the original running podcasters with his high quality show “A mile with me” I always aspired to be as professional as Steve.  His first shows were works of art, like BBC documentaries.  I’ve met Steve in the flesh and broken bread with him.  When we met we immediately bonded and of course we ran and raced each other like kids in the schoolyard. 

Featured Interview

Coach Andrew Kastor


About The Coach

Andrew started his running career in the early 1990’s, at the young age of 14, when he competed in cross county, track and road racing while attending Fountain Valley High School in Southern California.

He then went on to pursue a degree in Exercise Physiology (B.S. 2000) from Adams State University in Alamosa, Colorado. While in college, Andrew’s commitment to the sport of running continued to grow, as he competed in cross-country and track, specializing in the middle-distance events.

Post-graduation, Andrew moved to Mammoth Lakes, California, where he created and coached a non-profit running club called the High Sierra Striders. He is now the head coach for the ASICS Mammoth Track Club and the LA Road Runners.

Andrew currently resides in Mammoth Lakes with his wife Deena (Olympic Marathon bronze medalist and American Record holder in the marathon and half-marathon) and their daughter, Piper Bloom.

Music Big D and the Kid’s Table – “Myself”

Duane Hespell Comment: 

Obviously I caught Duane on a good day.  I think he was just waiting for a chance to bust out with some creative audio.  He went all extra-mile on me.  That’s another fun thing about our community – you discover people’s hidden talents! Thanks Duane.  

Maryro Mendez comment

I’ve been having conversations with this young lady for a long time but I seldom hear her voice!  Wow! What an amazing voice!  I can die happy now.  We made a bet one time when we both had marathons on the same weekend. I happened to have a decent race so I won!  I don’t care so much about the lobster dinner but I am happy to have made a friend that I’m grateful for.  

Section Two: 

Zombie Apocalypse - http://runrunlive.com/zombie-apocalypse-300-act-one

Peter Herridge

I first got to know Peter through Phedipidations as he and Steve traded philosophical arguments.  Peter is a thoughtful man and I enjoy listening to him turn big thoughts over in his head and look at them in a fresh, learned and interesting way.  I’d never get that chance if it wasn’t for joining this community and my life would be poorer for it. 

Eddie and Adam:

What does it sound like when two long lost friends get together after a long absence and start drinking craft beer?  I guess this bit from Eddie and Adam answers that question.  I’ve spent time with both these guys and can confirm that when they’re not addled on homebrew they’re both way smarter than I am.  I’m hoping someday my association with them rubs off and I graduate to a better person because of it. 


Drag your tired body out of the mud.  Push back the ravenous hoards.  Celebrate! We’ve come to a milestone.  We’ve survived.  We’ve grown. We’ve run, we’ve run some more and maybe we’ve even lived a little.  I hope to keep that streak alive. 

Frankly, I’m not sure what the show format is going to be going forward but I will do what I can to fill the void, to light a candle, to shine my feeble light into the dark and murky corners and find forgotten or unnoticed treasures, to weave into the tapestry of our mutual, digital experience.  

ASICS Gel Kayano 21 NYC Shoe Give Away!

Go here & post a comment to win some shoes -> http://runrunlive.com/asics-gel-kayano-21-nyc-shoe-give-away

My friends at ASICS America want me to give away a pair of NYC GEL-Kayano 21.  These are $160 shoes.  

I’ve never run in them (although I’m up to 5 different pairs of shoes that I’m testing to run NYC in ).  They are decribed on the ASICS website as follow. 

The new GEL-Kayano® 21 NYC special edition was made for the 2014 TCS New York City Marathon and is updated with nothing but the best in ASICS technical innovation, featuring the next generation of FluidRide™ and an Ortholite X-40 sockliner for the lightest and most luxuriously stable ride yet. Mild to moderate overpronators will run the streets of New York City in secure comfort, thanks to the new uniquely designed FluidFit™ upper and Heel Clutching System™.

So, it sounds like a light stability shoe.  If that sounds like something you want I’ve set up a post on my website at RunRunLive.com and all you have to do is go register.   We’ll pick a winner on NYC race weekend.  Just make sure you give a real email address when you’re posting or we won’t be able to find you! 

So my friends, as hard as it is to find the time to slap a show together every couple weeks, I really do enjoy it.  If it wasn’t for the RunRunLive Podcast to keep me occupied I clearly would have written a best-selling novel by now, and then I would have sold the rights to Hollywood, gone out there, hooked up with the drugs, the alcohol and starlets with questionable morals. I would have gotten divorced, and I’d be sleeping in my own filth in a West Hollywood gutter right now...so you’ve saved me from all that. 

I am almost done with my MarathonBQ book.  15 chapters in.  I had a couple people raise their hands for editing and I sent them drafts, but never heard from them again…  It took longer than a month but I wouldn’t have gotten it done at all if I hadn’t challenged myself.  I’ll edit and polish it up and do a launch in the next couple months.  

Here’s an actual value added tip that I heard a couple weeks ago.  When you work on a creative process the emotional energy and momentum is shaped like a ‘U’.  When you first start you are all excited and full of energy and you make progress quickly, like the straight side of the ‘U’.  

Then when you get part way through you start to realize all the things that need to be worked out and you get mired down.  You start going sideways into distracting offshoot.  You lose your momentum and your excitement for the project.  This is the bent part at the bottom of the ‘U’.  

It is here that many people give up on their creative projects.  It becomes work and the light at the end of the tunnel seems so far away.  This is where experience helps.  You might say this phase of the creative project is similar to ‘the dark place’ that I talk about in training cycles.  

You have to put your head down, soldier on and push through.  

Then as you approach the end of the creative project everything start to coalesce.  It all starts coming together.  Everything becomes clear and it is joyous again as you wrap things up and birth the finished product.  This is the other straight side of the ‘U’.  

Remember the ‘U’ process and it will help you stick to your path when things get hard. 

It’s been close to 2 years since we rolled out version 3.0 of the RunRunLive podcast. 

As always you can find me on Gmail or most social networks as CYKTRussell.  All of my slightly bent U-shaped projects are available at my website RunRunLive.com.  

And you know what?  

I’ll see you out there. 

Music: Tim Armstrong – “Hold on” 

Music in this show (All from Music Alley and Podsafe!) 

The High Fidelics – “Spy_Smasher”

The High Fidelics – “Mondo Rondo”

The Vibro-tones – “Nova Express”

The Vanes – “Bad Mea or Good Cheese”

Benuts – Turn off your radio”

The Fighting Cocks – “No Candy”

The Fashionistas – Keep it underground”

Big D and the Kid’s Table – “Myself”

20 Riverside – “Throwin it down beside the sea”

Unsteady – “Tokyo”

Bombskare –“I’m so Happy!”

Tim Armstrong – “Hold on”


Direct download: epi4300.mp3
Category:Running -- posted at: 4:10pm EDT

The RunRunLive 3.0 Podcast Episode 3-299 – Coach Kristie

(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3299.mp3]

Link epi3299.mp3

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

Introductory Comments:

Hey my friends! How are we doing on this fine rainy fall afternoon?  I welcome you to the RunRunLive Podcast episode 3-299 in which we do not collect donations, sell t-shirts or ask you to join our membership site – we just chat about the transformations, sticky, treacle goodness of endurance sport.  

That’s right! Here at RunRunLive HQ we’ve been setting the bar low for years and achieving that goal every week!  This is your pedantic and snarky host Chris and today we’re going to have a great chat with a friend of mine Coach Kristie.  I love to chat with coaches because they are unique animals.  

Coaching is a challenging vocation that I would never personally undertake.  I understand that they don’t do it for the money, they do it for the thrill of helping others achieve their potential.  In this way all coaches are like the manifestation of Mother Teresa in our sport.  They are selfless enablers.  And I dig that. 

When you get done listening if you’re curious as to whether Coach’s Kristie and Rebecca could be right for you they said you can contact them, tell ‘em you heard about them here and they’ll give you a free evaluation.  Then you can see if it’s a fit.  Fit is really important in coaching because, like it or not, it’s a very personal relationship between you and your coach.  Not every coach is right for every client, but when you find the right fit it can be transformational on many levels. 

For section one I wrote a piece on creating mission statements and in section two we’re going to talk about easy runs. 

Last time we talked I was in the middle of a long road trip and I’ve spent all week trying to recover from it.  I have had a couple great runs this week.  I think it’s because the weather has been ideal running weather.  In the 50’s, overcast and drizzly.  If I can believe my Garmin I negative split my 1:20 out back yesterday. .

An out and back is a lukewarm version of a step-up run.  You run the ‘out’ part at an easy zone 2 pace, so in this case 41-42 minutes out.  Then when you turn around you take it up into zone 3 and 4 on the way back in.  Not too difficult but valuable in building pace and effort.  

Anyhow…if the Garmin is to be believed I ran miles 8 and 9 at around a 7:40 pace, mostly uphill while staying in zone 4.  That’s encouraging with all the red-lining problems I’ve been having.  Tuesday’s run felt great too.  

I’m wearing a different ASICS outfit every day.  I told you about being on the ‘editor’s choice’ program for the NYC marathon, right?  When I got home from my trip I had two boxes of stuff rom ASICS waiting for me.  Shirts, socks, hats, pants and another 2 pair of shoes.  I can literally wear a new outfit every day.  It’s insane.  Of course, me being me, I asked them if they had any gloves they could send too! 

I ran that 1:20 out-back run in the new Gel-Nimbus that they sent me.  I used to be an ASICS snob.  My favorite shoe ever was the Gel-Cumulus-9, but then they changed it and I had to switch to another brand.  I’m not sure these Nimbuses…Nimbi?...are going to work for me the outsole is pretty hard, and the crash pad in the heel is fairly significant.  It just feels like too much shoe.  Almost like a control shoe.  I had to stop after a mile and unlace them a bit because they were fighting me too much.  We’ll see if I can break them in.  

Here’s a tip for you.  If the shoe feels too tight or restrictive in any way you can unlace them.  There’s no rule that says you have to use all the eyelets.  Try unlacing the top 2 eyelets and that will give you more range of motion in the shoe.  

Alternatively there are lacing techniques specific for most of your common fit problems.  If the toe box is too lose or too tight you can re-lace them to fit better.  Trust me, google it.  

Since I was home this week I went and got a physical from Dr. Schlimak.  I got my flu shot too.  You’ll be happy to know that my prostate is very healthy but I’m walking with a bit of a limp.  My Heart rate is normal (for a runner) my blood pressure is spot on, I might be a couple pounds overweight for my height, but we’re going to pretend that’s muscle.  

I do have to go get the over-50 colonoscopy, which after listening to Peter Herridge’s stories I’m not looking forward to.  Other than that I’ll be dancing on your grave! Why?  Because I’m indestructible – you knew that! 

Because you know what they say?  “When life gives you lemons it’s really not all that important because when the singularity comes and we all transcend the physical to become a race of ephemeral psychic energy, really, we won’t have much use for lemons, will we? 

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.  

https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Indestructible Attitude - http://runrunlive.com/indestructible-attitude

Featured Interview:

Coach Kristie Cranford



Coach Kristie has been an athlete since childhood. She has participated in a wide variety of sports as well as a coach to all ages. She is an ACE Certified Personal Trainer, ITCA Certified Triathlon Coach, Nesta Lifestyle Weight Management Specialist and Kids Nutrition Specialist.  Her personal greatest racing achievements being a Nevada State Games Gold Medalist, 22 min 5k PR, 1:24 10 Mile PR, and 1:46 Half Marathon PR with a variety of Age Group, Masters, and Overall Finishes. A multiple cancer survivor, Kristie was featured by Runner’s World in the Runner’s World Challenger Blog. She is a Coolibar athlete and Raw Elements Sunscreen ambassador.  She is the former Chair of Long Distance Running for USATF-Nevada and 2013 Training Peaks Ambassador.

“I am a runner at heart, but have a passion for all sports. I am a wife and mother, I understand it is hard juggling life and trying to fit working out and training into an already more than tight schedule. There are only so many hours in a day. I can help you find that time and balance. I specialize in running (5k-Marathon distances) however if you choose to take the leap to triathlon and ultras I can get you there too.  I will be your biggest cheerleader and motivator. I will also be tough, you want results, I will expect you to work for them. You tell me what you can’t do, and together, we’ll show you what you can do. I will help you find, and reach your fullest potential.  My coaching philosophy is about helping you to be the best you, you can be.”

Coach Kristie

Co-Founder KR Endurance

Certified Running and Triathlon Coach




Section two: 

Easy Runs and Garbage Miles - http://runrunlive.com/easy-runs-garbage-miles


There we are again the end of another perfectly mediocre podcast to keep our streak alive at 3-299.  Another year or so I’m going to catch up with Steve!   

I haven’t made much progress on revamping the format for the post-300 episode era.  I’m like that.  Can’t get anything done without an impending deadline.  I do have a great interview with Andrew Kastor for the next show, show # 300.  Heh, heh…I’m going to have to make some Sparta jokes.  

I also have 3 user-produced interviews in the can – so we can start with those and see where it leads us. The voice of the people must be heard! 

I had a great email from Greg Jansen who we talked to a while back in and episode – he was the cool guy with the Mayan Running Adventures in Guatemala.  He said he actually got some new customers from our show, which tickles the heck out of me…that someone is listening, that they cared enough about the topic to take action and that I was able to positively impact this guy who is doing good and interesting stuff.  

On the flip side I also got one of those messages that said “I did that workout you were talking about and injured myself!”  Clearly you’re not listening when I tell you that I’m not a coach and you should ask someone who knows what they’re talking about before jumping into one of my crazy training plans.  

Speaking of my crazy training plans I did not complete, but made excellent progress on my September ‘Write a book a month’ project.  I’m 11 chapters into “MarathonBQ – How to qualify for Boston in 12 weeks” – and that should see the light of day shortly as an Amazon e-book.  If it sounds like something you’re interested in I’d love to get some eyes on the draft as unpaid slave labor, I mean uniquely valuable executive editors. 

I’m not changing careers, I just have to get some things out of my brain and onto the page so I can sleep at night.  You can decide if they’re worth reading! 

To bring us to the finish line here I have a poignant story about my old friend Buddy the old Wonder dog.  He loves this cold weather.  I took him out for a couple long easy runs in the woods last week when I got back from my trip.  He doesn’t get out much so it’s a bit of a chore for him to hit the trails with me now, especially if the weather is at all warm.  

I was out with him on a planned 1:30 easy run in the woods on Friday.  We got 40 minutes in and came to a fork in the trail.  One way was out to the rest of the run and the other was back to the house.  He wanted to go back to the house.  First time in our years together that dog has ever bailed out on a run.  

God love him he’s getting old and I’m going to miss him.  He’s the best friend I’ve ever had.  A joyous runner and a great listener with a love of life that will never fade.

Hug your dog – they deserve it, 

I had to give up on the pole dancing.  Apparently you get paid by tips and I wasn’t going to be able to pay my bills on that basis for some reason.  Plus, Coach said it was adding too much upper body mass for a runner.  So I guess it’s back to whacking bad guys. 


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. 


 https://www.facebook.com/groups/46620307582/ or just search FaceBook for “RunRunLive”. 

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: epi3299.mp3
Category:Running -- posted at: 10:49am EDT





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