The RunRunLive 4.0 Podcast Episode 4-328 – Bobby Gill – The Half-Naked-Hilarity of Cupid’s Undie Run.
(Audio: link) [audio:]
Link epi4328.mp3
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Hello and happy holidays from RunRunLive central here at the Mongolian Yak farm. I was going to do a whole bit about the wild reindeer catching the zombie virus, but since it’s the holidays I won’t mess with you.
Today we have a really good talk with Bobby Gill from Cupid’s Undie Run about his adventure. I’m always a bit hesitant when a publicist reaches out to me about someone or something. I always worry about doing the same interview as 10 other podcasters. That really doesn’t add any value to you folks.
But, I resonated with Bobby and really enjoyed our chat. He does this ‘aww-shucks we just got lucky’ routine but you can tell there’s some focus and talent in the background for him and the Undie run to get so big so fast.
In section one I’m going to talk about strength training. In section two I’m going to wax poetic about 9 key moments in the runner’s journey.
Last time I talked to you folks I was rolling off of the Mill Cities Relay and getting ready for the Jeff Galloway ½ in Atlanta. I’ve continued to have great training weeks and am feeling fairly strong.
I treated the ½ marathon as a pace run and didn’t taper for it. I have pivoted my training from speedwork to long tempo. From the races I’ve done recently it shows me that I have enough speed but I need to work on strength and staying power. I raced the previous Sunday then did two hard 1:20 step up tempo runs during the week. I was also fighting some sort of cold all week.
A travel race in the middle of December is just the worst timing, but I had to be in Atlanta all week anyhow so I just went down early. It was an opportunity for me to test out my pacing strategy to meet some old friends from the pod-o-sphere community and to check out a new race.
I’m not going to go into full race report mode for you here. And I’m certainly not going to debate the Galloway training stuff. It’s not for me, but kudos to Jeff for lowering the barrier to entry to running for so many people. He’s doing good work with his flock.
Overall the race is extremely well managed – everything went off without a hitch. The weather was good – maybe a little warm if you were back in the pack. I ran in short-shorts and singlet. I was soaked when I finished but it didn’t affect my running.
The course was actually interesting and had some pretty parts for a city course.
The defining feature was the hills. I have worked and run in Atlanta for years. I know it’s a hilly place. Running a ½ marathon through it is challenging. Jeff told me that it’s actually a downhill course because the finish in Piedmont Park is a bit lower than the start. It’s a very hilly course.
If you know Atlanta you know that they aren’t periodic steep hills, like in a New England race where you might have a 500 foot monster somewhere on the course. They are consistent long, shallow uphills and downhills. You’re always either climbing or descending. It made it hard for me to execute my pacing strategy.
I forgot my Garmin at home and was pacing old-school off my IronMan watch – which isn’t a problem for me. I was intending to try to pace at just under my marathon goal pace of 8 min miles. The hills made pacing kind of impossible so I just ran by feel.
This is a course where it would have really helped to know the course. The course is a bit deceptive at the end because they run you by and around the park a couple times. You are essentially circling the finish line for 3+ miles.
Tim Cleary had told me there was a big hill at mile 9ish and then a steep downhill into the park. That was the landmark I was looking for. There was a big hill at the 9 mile mark, but that wasn’t the one Tim was talking about. There was the steepest hill on the course around 10 miles with a long steep decent after, then you turn into the park.
Tactically this is where I screwed up. After climbing the big hill in good order I got to the steep downhill and thought to myself “The turn into the park is at the bottom of this hill so I’ll spend what I have here on the downhill and cruise into the finish.”
The problem with that was once you turn into the park it’s still a couple miles of rolling hills to get to the finish. I struggled the last couple miles in the park on dead legs. Not what I was intending to do but still finished under my target average pace. That tells me I probably went out to fast.
I hung around the finishing chute giving out encouraging words and high fives in the warm Atlanta sun.

I’ll tell you a couple of ‘big data’ stories from the week. Now it’s the holiday season so I expect to get my share of junk mail from people trying to sell me stuff. I noticed over the last month I’ve been getting flooded with targeted advertisements for fancy cars. Every day I get some glossy brochure and personal invite letter from Lexus and Jaguar and Range Rover.
I was trying to figure out what demographic inflection point I had tripped in the great consumer database in the cloud. Why did BMW, Mercedes and Audi think that I was ripe for the picking?
I figured it was probably my age and my income level. I’m ripe for a mid-life crisis car. But it all seemed rather sudden and targeted.
Then I was out on a long run with my friend Ryan in the Town Forest last weekend and we were talking about it. Ryan owns a marketing firm. We figured it out.
You see, all the college financial data is public domain data. The great marketing data bureaus know that I just sent my last college tuition check. And that same day the handsome glossies for shiny, new, carefully hand-crafted by Austrian engineers, glinting in the desert sun as a slightly greying athletic male model grins at the abundance of life, while leaning into a challengingly scenic corner in the road from a warm, self-heating leather seat…began arriving by the bundle in my mail box.
On with the show!

Section one - Running Tips
Part Two – Strength Training -
Voices of reason – the conversation
Bobby Gill – The Half-Naked-Hilarity of Cupid’s Undie Run
Here is Runner’s World’s story on Bobby:
Here is a link to a story that ran on a DC radio station:
Cupid's Undie Run is the world's largest organized underwear run and must- do Valentine's Day event. The money raised benefits the Children's Tumor Foundation (CTF), a nonprofit organization that funds research to fi nd treatments and a cure for neurofibromatosis (NF). Presented by Sock It To Me as the official underwear sponsor, Cupid's Undie Run combines a pre-race party, a one mi le -ish undie run and an after party. Cupid's Undie Run will take place on February 13 and February 20.
In 2010, founders Brendan Hanrahan, Chad Leathers and Bobby Gill set off on a mission to raise awareness and donations to CTF after Chad's brother was di agnosed with NF, a genetic disorder that can cause tumors to grow on nerves throughout the body, which can lead to blindness, deafness, learning disabilities, cancer and chronic pain. Affecting more than two millio n people, NF often requires patients to undergo numerous medical procedures.
Since 2010, Cupid's Undie Run has donated nearly $8 million to CTF. A nationally recognized 501(c)(3) non-profit, Cupid's Undie Run held i ts first run in Washington, DC outside of the nation's Capitol Building. In 2016, the run will expand into 36 cities across the nation and three runs in Australia. Each run operates from the support of volunteers - creating an organized and enjoyable experience for its 25,000+ runners.
Cupid's Undie Run aims to put the hilarity in charity, raising fu nds for NF research through whatever means necessary. Why run around in undies in the middle of the winter? There is no better "exposure."
Runners can fundraise as individuals or teams, earning prizes and recognition for their part in helping to #EndNF. Participants in Cupid's Undi e Run must be 21 -years-old or older.
About the Founders
After his brother's diagnosis of Neurofibromatosis (NF), Chad Leathers and friends Brendan Hanrahan and Bobby Gill brainstormed ways to raise awareness and money in the fight against NF. The charitable cherubs decided on undies and started to make Cupid's Undie Run a reality. With endless help and support from volunteers, family and friends, this group continues to lead the world's largest organized underwear run - donating millions of dollars to CTF.
Section two – 9 transformational moments in the running journey -
Outro - Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

OK my friends, you have run, maybe in your underwear, to the end of episode 4-328 of the RunRunLive podcast. It will be Christmas when this drops. I hope you all enjoys whatever version of the winter solstice you celebrate. Make sure to be kind to your family. Even if they are testing your patience.
I’m in the midst of a couple hard weeks of volume and tempo. I’m going to run the Groton Marathon this weekend as a long training run. I’ve got a couple listeners who have stepped up and said they’re going to come along.
I took the week after the Galloway as a step back week. I did a couple of easier Fartlek runs to let my legs get a bit of recovery before this last big push.
This week I knocked off a solid 1:30 step up run. My zone 3 and zone 4 efforts are 15 seconds a mile faster than goal pace – so that bodes well. I’m going to do a 2 hour step up tomorrow that should be somewhere in the 14 mile range. Next week I’ll repeat those efforts and cap it with a 20 miler.
Then I’m going to taper and take a swing at the Rock n Roll Phoenix race on the 17th. It’s not ideal, but If I’m going to requalify in time to get reseeded at Boston I’m out of time. If I can work on my strength training and dial in my nutrition to drop a couple pounds I should be right on my goal pace.
It’s not guaranteed. But I have to commit. If you dither and give yourself outs you’ll never accomplish your goals. You need to have the ‘There is no plan B’ attitude. So that’s it. I’m committed. Over the next 3 weeks I’m going to do the work I can. It’s going to come down to a little bit of luck and a disciplined race execution.

Last week. In addition to all the fine automobilia brochures I was getting a bunch of calls on my cell phone from various states. I’d answer them or they’d leave a message. Sometimes they’d ask for ‘Harry’ and I’d tell them it was a wrong number. Sometimes they’d ask about my interest in earning an online degree.
It wasn’t until one of them asked for Harry Potter that I figured out what was going on. Someone had filled out an interest form for colleges using my phone number and Harry Potter’s name. At first I was annoyed but then I’d be like “Are you listening to what you’re saying? You’re asking for Harry Potter, really?” Anyhow I’m just explaining it to them now.
I mean if you’re an admissions assistance for an online college you don’t need me adding to your misery. I joked with my kids that I should start asking about Wizarding classes and such.
But – my best story from last week is about ancient smells.
I had to pack for a week in Atlanta, including a race. I am a business traveler and I use a small roller-board and I WILL NOT check a bag. I had to figure out how to get all my stuff into the one bag.
The item of clothing that takes up the most space is my size 12D Hoka Clifton 2’s that I’m currently running in. I decided I’d wear these on the plane and save the space in my bag.
Now, I’ve been running in these shoes since the middle of August. You figure 30 miles a week for 16 weeks is north of 400 miles. Many of these miles were hot and sweaty. These shoes are rather well-used, salt encrusted and aromatic.
I get on the plane to Atlanta and get upgraded to 1st class. I kick my shoes off to let them air out a bit and give my feet some breathing room too. The steward comes by with the tray for the meal service – (yes they still serve meals in 1st class). On the tray he’s balanced a nice full glass of red wine.
As he places the tray on my tray table the nice full glass of red win drops off the front directly between my legs. I have one of those ‘Oh shit!’ moments. There is a moment of good natured chaos. But I discover that the wine totally missed my (white) pants and merely glanced off my computer bag.
Where did the wine go? Well it neatly filled up my size 12D Hokas.
Now I’ve got a pair of wine-soaked running shoes that I have to race in the next day. The attendant was mortified as I poured wine out of my shoes, but assured them it wasn’t the end of the world. They had given me another great story to tell and if that was the worst thing to happen to me I’m leading a charmed life indeed.
More noticeable was the incredibly unique aroma of old sweat and cheap wine. I’ve wandered this planet for many years and I don’t think I’ve ever smelled anything like that. A very rich, full-bodied smell with notes of dead animal carcass, you might say.
I smiled when I thought about the race the next day and people wondering what that smell was. Maybe I’d be like the pied piper attracting all the middle-aged Galloway women with my secret wine pheromones.
Then I thought, maybe this isn’t a unique smell. Maybe this is a very ancient smell. Maybe this is the smell of Greek and Roman warriors. Maybe I had rediscovered the scent of Pheidippides himself.
So, think about that when you unwrap your Old Spice Cologne gift set from under your pagan yule bush this year and I’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Direct download: epi4328.mp3
Category:Running -- posted at: 3:40pm EDT

The RunRunLive 4.0 Podcast Episode 4-327 – Kyle & Brent Pease – Where there’s a wheel there’s a way!
(Audio: link) [audio:]
Link epi4327.mp3
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Good morning, good afternoon, good evening, my friends. Wherever and whenever this ghost of my voice finds you I hope you are well. Welcome to the RunRunLive podcast Episode 4-327. Today we have a great talk with Kyle and Brent Pease who are a team of brothers that run races. I think you’ll dig their story and get a kick out of their running adventures.
In the first section I’m going to talk a bit about flexibility and range of motion. In the second section I’m going to talk about Dr. Carol Dweck’s book, “Mindsets”.

It’s been a good couple weeks since we last chatted. I am recovered from my rolled ankle and running well. I’ve got a bit of a head cold today so I apologize for the sexy voice.
I’m heading down to Atlanta this weekend, actually tomorrow, to run the Jeff Galloway half. It will be a good test race for me. I’m planning to go out at marathon pace, try to pace it well and close strong. Weather looks reasonable. It’s a hilly course, but that’s ok, I need the work and the practice.
I raced the Mill Cities Relay last weekend. It’s a 5-leg, invitation only, local club relay race. I was the captain of a senior team. The legs are all different lengths but there’s one long one, leg 4, which is a 9.5 miles and that was my leg.
We got perfect racing weather. It was mid-30’s and sunny with no wind – so it ran warmer than the temperature. I raced in short shorts, a long sleeve tech with my club singlet over it, a fuzzy hat and light cotton gloves. I carried a bottle of UCan.
Leg 4 is an entirely slight downhill route that follows the Merrimack River. It’s additionally challenging because the leg before it is only 2.5 miles so you really don’t have much time to warm up. You basically have to jump out of the car and go.
My plan was to pace it at near my target marathon pace of 8 minute miles then close hard at the end to mimic a step-up or negative split. Me being me, instead I lit out like a cat with its tail on fire and was racing in the low 7’s from the start.
Once I got a couple miles in I managed to calm down a bit and came in with an overall average of 7:26 for the leg. I was happy with the time, because, like the Thanksgiving 5k it shows me that I have gotten some of my speed back.
My legs were the constraint. I was hurting in the last couple miles with dead legs and wouldn’t have made it much farther. Someone took a picture of me on the course and my form is crappy. In the picture I’m over-striding. My quads were dead and it wrecked my form.
With this additional data point I’ve pivoted my workouts to longer tempo training away from the speed work. I got 2 more 9+ mile step-up runs in this week going into Sunday’s race. I’ll see how marathon pace feels on the legs for the half and that will give me a good idea of where I am. If all goes well I’ll try to target a race in January to see if I can stretch it out to the full 42k.
All good. I feel strong. The heart is hanging in there.

I drove up to Buffalo NY last week from where I live in Mass. It’s interesting to drive through upstate NY and Western Mass. 100 years ago this area was the center of industry and commerce. Each valley has a town with a brick factory, a rail line and a court house, but there’s not much industry anymore.
I drove by the Erie Canal and many tumble-down farms and old buildings. It’s not to say that the area is super depressed or a wasteland, it isn’t. It just isn’t industrial anymore. It’s like a museum to the industrial age.
But, when I see one of those finely crafted brick buildings in the landscape I see a person’s dream. Someone had the dream and the persistence to put a factory there or a house or a barn. They dreamed big of a better future. They bet big on a big future. They took leaps of faith and built without knowing what was going to happen.
I wonder where those people are today. Where are they that believe in growth and abundance? Who among us has the curiosity and drive to build something new on the landscape? Maybe it’s me. Maybe it’s you.
On with the show.
Section one - Running Tips
Part One - Form -
Voices of reason – the conversation
Kyle & Brent Pease – Where there’s a wheel there’s a way!
Pease Brothers Bio KYLE PEASE At Kennesaw State University, Kyle excelled in the Sports Management field. He worked on designing disabled athlete friendly sports facilities in Acworth, GA before graduating in 2008 with a BS in Sports Management. Throughout his time at KSU, he was an active member and event coordinator for ABLE (Advocacy, Boldness, Leadership, and Empowerment), KSU's disabled student organization. Kyle was also a brother of KSU's Pi Kappa Phi fraternity. Kyle has worked as a liaison and an ambassador at a major grocery store chain and at Children's Healthcare of Atlanta. Kyle enjoys competing in marathons and Ironman races with his older brother, Brent. With the mission of instilling hope and determination, Kyle wants to help people see the world from a different view. Through his accomplishments and speeches he hopes to provide a positive outlook and inspiration for individuals looking for motivation in their own lives. Kyle's message, though always delivered with a sense of humor, is heartfelt and inspired by his unique perspective of life.
BRENT PEASE Brent, an avid sports fan, always enjoyed competing in sports as a child. It wasn't until he completed his first Irondistance race in 2010 that he and Kyle really enjoyed sports together. Since then he has gone on to complete six Ironman races and numerous 70.3 & Olympic distance races. Brent swam at Woodward Academy and graduated from Florida State University. Brent is multi-sport coach with Dynamo Multisport and is the Executive Director of the Kyle Pease Foundation.
THE BROTHERS PEASE Together Kyle and Brent help other disabled athletes compete in the multisport & endurance world through their non-profit organization, The Kyle Pease Foundation. The Kyle Pease Foundation promotes success for young persons with disabilities by providing assistance to meet their individual needs through sports and competition. Programs include scholarship opportunities, adaptive sports equipment, and participating in educational campaigns around Cerebral Palsy. The Pease brothers have completed over 30 races together since 2011. Brent and Kyle recently completed their second 140.6 mile race together at Ironman Florida with a time of 13 hours, 38 minutes. In 2013, the Pease brothers completed their first iron-distance race at Ironman Wisconsin with a time of 15 hours, 9 minutes.
Press October 2014: Pair of Brothers Compete in This Year’s Ironman
October 2014: Atlanta Brothers Aim to Make History
July 2014: Pease brothers push through the AJC Peachtree Road Race together
Sept 2013: Pease Brothers Finish First Ironman Tri
The Kyle Pease Foundation 711 Cosmopolitan Dr #126 | Atlanta, GA 30324 | 404-822-2383
Section two – Gratitude -
Outro - Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

That’s it my friends you have successfully driven through the postindustrial landscape of Episode 4-327 of the RunRunLive Podcast. Keep an eye out for Kyle and Brent when you’re out at races, say ‘hi’.
I’m racing this weekend at the Galloway. Then I’m going to load up a couple cycles of high mileage to bulk up my distance on top pf my speed and tempo and with that, who knows? Maybe I’ll be ready to requalify.
It’s a scary thing for me. Now that I find myself on the precipice again it scares me. But, you never know how a race is going to turn out until you stand on the starting line and take the test.
I’ve got a guy recording the audio version of my MarathonBQ book. He does a podcast called the “Passerby” podcast which is about story telling.
Remember if you stop getting the RunRunLive podcast every 2 weeks go into iTunes and re-subscribe to the new feed.

Last week. In addition to driving to Buffalo I was also on a plane in Alabama. When I got on the plane I mistakenly sat in the wrong seat. I knew I had an aisle seat, but I sat in D when I was supposed to be in C.
This odd gentleman sits in the C seat and is looking at his ticket confusedly. He mumbles something about ‘I think you’re in my seat’. I check my boarding pass and say ‘you’re right – but it’s the same seat if you just want to stay there’.
He says ‘no’ and he wants his seat. I’m like, ‘OK buddy, no problem’ and we do the dosey-doe and swap aisle seats right next to each other. The other passengers are giving bemused smirks and ironically raised eyebrows. The thing is, now that I’m in my correct seat, the C seat there’s an empty seat next to me. It’s the only empty seat on the whole plane. Karma.
I try to be super nice to people this time of year because everyone is so stressed out. If you follow me on social media you might notice that I don’t jump on any of the hate and religion and politics stuff. It doesn’t affect me one way or another what you are angry about.
You see, I figure I can really only control my side of the relationship. And even if you are doing a really bad job of executing your side of the relationship by, let’s say, being a dick, I still can only control my own thoughts and actions, and that’s where I focus my energy.
So as we stroll through the end of the year why don’t you try to be the best customer that sales clerk has ever had? Why don’t you try to be the partner that your loved ones deserve? Why don’t you try to be that member of your community and society that holds up your end of the relationship?
Because that’s under your control.
And while you’re noodling that,
I’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Direct download: epi4327.mp3
Category:Running -- posted at: 5:45pm EDT

The RunRunLive 4.0 Podcast Episode 4-326 – The Chris Interview

(Audio: link) [audio:]
Link epi4326.mp3

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

Hello, my friends.  Happy Thanksgiving! I know it’s not a global holiday but I’m sure most of you will know that this week was a national holiday in the US called Thanksgiving.  It’s a one day holiday, typically the last Thursday in November.  Since it’s a Thursday holiday it pretty much kills a whole week of productivity in the business world. 

I will typically not travel on the week, instead I’ll spend the time loosely in my office working on miscellaneous stuff.  Many people will take the whole week off, but for me it’s actually easy duty because I don’t need to travel and no one in bothering you. 

The schools give their students a brief break and extended families pull together from around the country to spend a day together.  This makes it a bit of a travel nightmare for business people with all the students and old people lost in the airports. 

In some companies they will schedule internal meetings for the week because there is no client work to be done.  I had originally done this but we canceled the meeting so I was home.  I took the opportunity to drive up to fetch my youngest at college which is a 12 – 14 hour round trip, but I got good weather, no traffic and no construction so it wasn’t too much of a marathon. 

Got to listen through and get caught up on all my podcasts for the week.  I’m working my way through Mike Duncan’s ‘Revolutions’ podcast.  Those of you who have been members of the RunRunLive community my remember I interviewed Mike for episode 160 in 2011 about his ‘History of Rome’ podcast and his wife’s ½ marathon addiction. 

As far as my training…well…there’s been a ‘development’.  Let me tell you a story.  Last week was a step-back week for me in my training plan.  I was feeling strong and I’ve been very intentional in this training cycle to do whatever it takes to not get injured.  I’ve been managing the volume and intensity very well. 

I’ve been focusing on not giving myself an overuse injury as I try to get some speed back.  As my coach tells me “There’s a difference between good intentions and being intentional.” 

I had planned out this week so I could get my workouts in and drive to get Teresa and race on Thurday.  I planned to do my long run, which was a measly 13 miler, on Saturday.  As I worked through my chores on Saturday I figured I needed like 1:45 to run the 13 miles in the road, and set my sites to get out on the road by 3:00 to get back before it got too dark.  

3:00 rolls around and I go to get my stuff on.  I can’t find my road shoes.  Which is a problem because I could grab another pair of road shoes, but those shoes I’m looking for have my road orthotics in them.  I’d have to go with a strange pair of shoes with the wrong orthotics and even I’m smart enough to know that’s not a good idea in the middle of a training cycle.

I must have left my shoes either in the gym at work or in my office.

No worries.  I’ll just switch to a trail run and grab my trail shoes.  I grab Buddy and figure I’ll do two loops of my 6-7miler in the woods behind the house.  It’s still only 13 miles, but now it’s getting late and a trail 13 miles is going to take more than 2 hours.  No worries. I’ll bring a hat with a light for the second loop.  I’m no stranger to running trails in the dark. 

Buddy and I get geared up and head out.  We do the first loop which is about 7 miles and I swing by the house to drop him off.  Now it’s dark.  I head back out. 

This time of year the leaves are all freshly down from the trees.  The footing is a bit dicey with the leaves covering up the trails a couple inches deep in places.  I’m usually pretty good at this.  When you plant your foot and you feel the rock or root you just unweight that foot and sort of roll through it. 

But, circumstance intervened again.  It was cold out.  I was wiping my nose.  Which momentarily changed my balance and I planted 190 pounds on something under the leaves and felt that little click and sharp pain.  Classic rolled ankle. 

I limped back to the house with only 9 miles.  It wasn’t a bad sprain.  It wasn’t all swollen and purple like the bad ones.  But it was bad enough to keep me off my feet for a couple days.  And, that’s how the universe changed my training schedule this week!

I stayed off it until yesterday – Thursday – Thanksgiving – I ran a 5K with my daughter. 

The ankle was fine.  I pushed fairly hard.   69/885 - Christopher Russell  21:58  7:04 53  61/432  M   9/79   M5059.  It felt strange trying to run fast.  I’m a bit sore this morning.  I was hoping to go under 7 minute miles, but I’m happy to be running.  Or should I say “I’m thankful”. 

In today’s show we interview, well…me.  I have mixed feelings about this, but it is what it is and maybe you can get something out of it.  For the running bit I’m going to give you a piece on form.  For section two I’ll talk about gratitude.

What are you thankful for? I’m thankful for you.  Thank you for letting me do this.  Thank you for helping me stay focused and thank you for taking this journey with me.

On with the show!

Section one - Running Tips

Part One - Form -

Voices of reason – the conversation

Chris - ?


Section two – Gratitude -

Outro - Closing comments

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

Well now how are you feeling?  All bloated with 8,000 calories of pie and turkey?  No worries.  Nothing that a couple miles in the woods can’t solve. 

Remember – next month I’m going to shut down the extra RunRunLive feed in iTunes.  So if you stop getting a show – search for RunRunLive in your favorite podcast directory and re-subscribe to the RunRunLive 4.0 podcast.  

While we’re at it you can go leave me a review if you want while you’re in iTunes. 

Based on my performance in the 5k this week I’m on track to requalify at some point, but rolling the ankle has set me back a couple weeks in my cycle.  I’m not going to go do that Mississippi marathon in January – I just wasn’t feeling it. 

I’m going to keep my training going but maybe adjust it to a more gradual ramp to do something in February.  I’ve got the Mille Cities Relay on Dec 6th where I’ll be running the 10mile leg.  I can turn that into a long temp run. Then I’m going down to run the JG 13.1 on the 13th in Atlanta.  That will also be a good data point as to my fitness if I treat it as a MP test.  Then we’ve got the Groton Marathon on Dec 27th, which is more of a fun run than anything else, but it’s still 26.2 miles.

Looking at that it’s a full month and I’m probably kidding myself to think I could maintain a high-intensity training cycle through it, but we’ll see.  I’ve got plenty of time.  I don’t’ want it to turn too much into work.  It will be fun. 

I’d like to get a qualifying race in before Boston so I can get re-seeded into a better coral.  Even if I get my qualifying time I’ll be in back in the 11th or 12th corral – but that’s better than 26th.  I also don’t like to put a lot of pressure on Boston because it can be a bitch of a race. 

I tried to upload my first book of running stories “The Mid-Packer’s Lament” to Audible this week.  I had already recorded all the audio myself years ago.  But, they rejected it as not meeting the proper quality and formatting expectations. 

I was a bit disappointed to get a rejection email from these mercenaries, but after I thought about it a bit I decided to ask a better question.  What can I learn from this? 

I found a guy to record my new book “MarathonBQ” into an audio book in accordance with Audible’s standards.  We’ll see how that goes, but the answer to what I had learned was a) I’m an idiot to try to record these things myself without a studio or any equipment or any real editing software and b) now that I know what the standards are I can do it without screwing it up!

There you go.  I’m the silver-lining guy this week.  Turning adversity into oppitunity! Just like a growth mindset individual should.

Have a great weekend, don’t forget to ask good questions and be thankful or what you have- even if it is only the opportunity to screw up less -  I’ll see you out there.

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


Direct download: epi4326.mp3
Category:Running -- posted at: 4:27pm EDT

The RunRunLive 4.0 Podcast Episode 4-325 – Butch – Quadruple Bypass and Sales!

(Audio: link) [audio:]
Link epi4325.mp3

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

Hello my friends and welcome to episode 4-325 of the RunRunLive Podcast where we do talk about the transformative power of endurance sport.  How are you doing?  Getting your training in?  Did you have a good week? 

It seems like everyone is in their full on fall racing season.  I’ve seen lots of reports and pictures coming in from Marine Corp and New York and all the other great fall races. 

My training is going well.  It’s had a couple bumps this past week but I’m on schedule for the most part.  I’m just finishing up weeks 5 and 6 of my 14 week plan.  I’m pretty strong. 

I’ve been getting 5 runs in a week with 3 hard workouts, speed on Tuesday, Tempo on Thursday and long on Sunday with recovery runs on Wednesday and Friday.  I’ve been doing an easy 45 minute spin on Mondays as an active recovery from the long run and taking Saturday as a rest day. 

I banged out a nice hilly 17 miler on Sunday with my running buddies.  My speedwork was going great until I had to travel this week and had a bit of a fail on Tuesday morning.  In the running section today we’ll talk about how and why and what to do when you have to walk away from a hard workout. 

I forgot to tell you something interesting that happened to Buddy and me when we were out running in the woods.  One of our routes is a rough single path trail that cuts behind an apple orchard.  It was a gloomy, rainy afternoon and as I was running down the trail there was a flash. 

I figured it might be lightning but it didn’t seem to be a lightning storm and there wasn’t any thunder.  When we returned back through the same spot I paid more attention and sure enough it was a camera trap. 

Maybe you’ve seen these in wildlife photos where they catch the elusive pink-spotted-highland-hyena or some such thing in a photo by rigging a camera along a jungle trail with a motion sensitive trigger. 

Someone caught Buddy and me “In the wild”.  Might make the news as a Sasquatch siting.

Maybe they were just trying to stop me from stealing apples.  It was a good year for apples in New England.  I even got some apples off my own trees in my garden.  The secret is that you have to prune them in the spring.  My wife said “You don’t know how to prune an apple tree!” I said “Sure I do, I watched a YouTube video, I’m an expert.”

In today’s interview we talk with Butch Bellah who is a successful guy who came back from a quadruple bypass to become a runner.  We talk about lots of things including sales as a profession.  I’ve done a number of things in my career and one of the most rewarding has been running sales organizations. 

I hope you enjoy it.  To balance all that selling frothiness and enthusiasm I’m going to include a piece on my experiences with meditation in section two.

I was down in Atlanta this week and Tuesday morning I had that speed work fail.  I rolled out and hit the hotel treadmill at 4:30 AM and from the start I was struggling.  I really had nothing.  I had to be at work for 7:30 so I was crunched for time as well.  I did a couple 800’s and decided it wasn’t my day. 

It was still only 5:45 at this point and breakfast didn’t open until 6:00.  When I walked by the breakfast area they had coffee out and there was a lady setting up breakfast.  I tapped a cup of coffee from the coffee dispenser.

Now, here’s something personal about me.  I like a dash of skim milk in my coffee. That’s my first choice. That actually is the only milk or cream I ever drink is that dash in my coffee in the morning.  I’m not going to debate nutrition with you.  You can do what you want.  I don’t drink milk, except that dash in my coffee.

If I can’t get that dash of milk I’ll have my coffee black.  What I won’t do, under any circumstances it use those little tubs of artificial creamer.  Again, you’re welcome to your opinions but I that stuff is some sort of alien processed chemical concoction and I’m not going to drink it willingly. 

I knew they had cartons of milk in the breakfast spread so I approached the breakfast lady and asked if I might not have some skim milk?  Her body language and countenance said something along the lines of “I hate my job, I hate you and breakfast doesn’t open for 15 minutes.” But her words said “Give me a minute.”  I think you probably have had similar interactions.

I gave her a minute and regaled her with my theories of alien creamers.  She eventually produced the milk carton.  I made a point to make a good connection and thank her for going out of her way when she didn’t have to. 

An hour later when I came back for breakfast cleaned up in my suit and tie she was still there running things. I made sue to thank her again and try to be human in my interactions.  Her body language and demeanor were still a bit surly and she wasn’t effusive.

The next morning when I came in from my run and wandered into the breakfast area for my carton she was there.  She said she missed me in the morning and how was my work out?  We had a nice conversation about how I ran outside and the weather. 

What’s my point?  My point is that if I was to rely on my body language sensors I never would have engaged.  I could make it through my stay and my day without engaging.  How many people like me come through there and treat the people like they are invisible?

By making an effort to engage maybe you make someone’s day better?  Maybe their job doesn’t suck as bad that day?  It doesn’t cost you anything.  As a matter of fact you profit from it.  I felt better about my day now that I managed to have a positive interaction with someone. 

How many times have you gone through your day and have been so caught up inside your own head that you treated people like they were invisible?  What could happen if you made an effort to connect?

On with the show!

Section one - Running Tips

When to walk away -

Voices of reason – the conversation

Butch Bellah - Running away from a quadruple bypass

Butch Bellah B 2 SPEAKER-SALES Trainer-AUTHOR

  • What makes great salespeople Superstars?
  • Aren’t certain people born salesman?
  • How did being a professional stand-up comedian make you a better salesperson?
  • Why are written goals so important to success?
  • How did you turn unexpected open-heart surgery into a sales lesson?

About butch...

Butch Bellah is the owner of Dallas-based B2 (B Two) Training & Development where he works with salespeople and organizations to gain more appointments, win more business and retain more customers. From his first corporate job at 21, it took Butch only 4 years to be promoted to Division Sales Manager, then another short 5 years to Vice President of Sales.

At 35, he and a business partner acquired controlling interest in the company he’d helped build from a $35 million local business to one of the largest wholesale food distributors in the nation with annual sales almost a quarter-billion dollars. During his rapid ascent to sales and financial success, Butch also spent 10-years as a professional stand-up comedian—honing not only his public speaking skills but enjoying what he calls “the best sales training I ever received.”

In May 2009, Butch underwent triple-bypass heart surgery at 43-years old, completed cardiac rehab and ran his first 5K 190 days after surgery. He’s since completed dozens of 5ks, 2-10k’s and two half marathons.

He has written two books, The 10 Essential Habits of Sales Superstars: Plugging Into The Power of Ten and Sales Management For Dummies (John Wiley & Sons) due this fall. Butch is a guest who will entertain, educate and inspire your listeners.


B2 Training & Development

3948 Legacy Drive, Ste 106 #339
Plano, TX 75023

(337) 384-9204

Click HERE to schedule a FREE 50 Minute Sales Breakthrough Consultation

Author of:

The 10 Essential Habits of Sales Superstars: Plugging Into The Power of Ten (2014)
Sales Management For Dummies (October, 2015)
The G.A.M.E. of Sales (Video/DVD)


Section two – Quiet Time -

Outro - Closing comments

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

Ok my friends this is when we choose to walk away from episode 4-325 of the RunRunLive Podcast.

For our next show we’re going to do something fun, or strange or maybe just ego pandering.  I’m going to have our friend Ann interview me.  So, if you have any burning questions you’ve always wondered about shoot them off to me and I’ll hand them to Ann.  If you have any burning sensations that’s another problem entirely and you should see a doctor.

Here’s my public service announcements.  When you search on RunRunLive in the Apple iTunes Store you will see that there are two feeds for the RunRunLive podcast. At the end of the year one of those is going to get turned off by the IT department at RunRunLive headquarters.  If you stop getting a new show every two weeks on Friday’s it probably isn’t because I was eaten by a Kraken it’s because you subscribe to the wrong feed.  If you need further explanations shoot me a note or search my site for a post on feeds.

I am going to race a 5K on Thanksgiving morning.  I’m going to treat it as a tempo workout as part of my training plan. I’m interested to see how I do after a couple months of speedwork.  After that I am going to run the JG 13.1 in Atlanta on the 13th of December.  I’m going to use it as a marathon pace training run and see how that feels. 

Then December 27th I’m going to participate in the Groton Marathon as a long run.  Anyone who is around Groton Mass during the holidays can swing by and run all or part of that with us.  It’s a good time. 

I haven’t pulled the trigger on a target race yet but I’m thinking about the Mississippi Blues Marathon in January with the Rock & Roll New Orleans as a backup in February.  I’m just now getting into the dark part of my training campaign and want to make sure I don’t break before committing resources.  

The New York City Marathon just happened.  You may remember I ran it last year as a sponsored blogger for ASICS and had an epic time. 

Of the many fine articles of running gear that ASICS showered on me were a pile of tech socks.  I love these tech socks.  They are awesome for running. 

When I come back from running the trails with Buddy I’ll kick my shoes off and walk around the house in these tech socks. 

I’ve noticed that they have another interesting characteristic other than being awesome tech socks.  They pick up hair and lint like crazy.  They are the Swiffer sweeper of socks.  They must have little Velcro hooks at the microscopic level.  I’m not sure if this is a good or bad attribute but I do know there is someone else in my house that throws around hair like a professional. 

When I take these socks off they are completely ensconced in dog hair.  And it’s hard to get off.  Those socks really like the hair.  They don’t want to give up the hair. 

When they come out of the dryer the hair is still there but it is clumped together into little hair-balls which makes it easier to get off. 

So, here’s a billion dollar brand idea. Someone get P&G and ASICS on the phone and propose the Swiffer Sweeper Socks – combine it with a Fitbit tracker and an app and you’ve got a winner.

And while you’re prancing around your house in hairy socks I’ll see you out there.

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


Direct download: epi4325.mp3
Category:Running -- posted at: 6:50pm EDT

The RunRunLive 4.0 Podcast Episode 4-324 – Josh – Overcoming Challenge to Qualify

(Audio: link)




Josh1Link epi4324.mp3

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

Good morning, afternoon and evening my friends.  This is Chris your co-pilot on this particular audio escapade.  This is the RunRunLive Podcast episode 4-324 and today we’ve got an interview today with Josh who has gone through a bit of a hero’s journey.  He has had personal challenges and come back with the help of some friends to qualify for Boston recently.

The other interesting thing is that I don’t do the interview.  We got one of our friends of the show, Alex, to do the interviewing.  Alex is one of the folks who edits interviews for me, just because he is a friend of the show.  Today the tables are turned and I have to edit his interview!

In section one I am going to give you a piece on how to come back from a big injury.  In section 2 I’m going to talk about trying to fix my obsession with the scarcity of time.

My training is going well.  I got through the first 3-week cycle of my MarathonBQ plan.  I’m finding I don’t have the willpower or fitness yet to do the speedwork at a full 1600 meters and I’ve been doing 800’s instead.  My speed and strength are coming back nicely.  I did a long run of 15 last weekend and felt fine the whole way through.  I even felt strong enough to kick at the end.

I’ve been doing my speedwork on the treadmill at work, which has its pro’s and con’s.  It’s convenient and you can make the workout very structured.  On the other hand I’m always concerned about the real-to-life equivalency.  And I don’t just mean the effort levels are different. I mean there is a certain specificity to being outside in the elements that is beneficial.

I’ve got a long way to go, but I’m not struggling like I was when my heart was all wonky last year.  Very hopeful.  I haven’t scheduled any goal races yet but I have my eye on a few.

My next scheduled race is the Ayer Fire Dept. 5K on American Thanksgiving morning.  This will be a good test of how much I’ve managed to move my race pace set point.  I’ll treat it as a tempo workout.  I’ll go over and run the course before the race to warm up, then I’ll race it hard to see what pace I can hold.  It will be a good indicator.

I’m eyeballing a ½ in Atlanta on Dec 13th which would work well as a marathon pace run.

You have to trust your training plan but it can be useful to pick up some directional data points along the way.  I have the Groton Marathon on December 27th – which is a self-supported 26.2 mile run that me and some buddies from my running club put on each year.   If I treat that as a last long run that points to a qualifying try somewhere around January 10th.

If I screw the pooch on that one I could regroup and try again in February.  I don’t have a number for Boston, but these things have a way of working out for me.

In the spring my company upgraded me to the iPhone 6, which was nice.  But I kept dropping it and breaking it.  They made me buy a better case and I bought the LifeLock case.

It’s quite bulky. It reminds me of something that the Soviets would have designed.  But, supposedly it is 100% waterproof and it has kept me from breaking the phone again.

One challenge is that the hole for the headphones is now rather deep and has a screw-in feature that makes it impossible to use most headphones – especially the Bose headphones I run with and the big noise canceling headphone I use mowing the lawn and using the chainsaw etc.

As a result I had to either not listen to my phone when I was doing stuff, which kills me because I love to double task, or take it out of the case, which totally defeats the purpose of having a case in the first place.

But, fear not, there is a cable adapter that is about 4 inches of cable with the screw-in tip that you can theoretically buy.  Except you can’t buy it in any of the stores I went to.  They’d all say the same thing to me “you can buy that on line for a dollar”.  Which is not so helpful.

I went on-line to buy it from Amazon and was a bit flummoxed that the .97$ adapter was going to cost me $10 in shipping.  I ordered it anyhow.  This was in the beginning of August.  After a few weeks it hadn’t shown up.  I checked the order status and it appeared to make it as far as a distribution center in Worcester and then disappeared.

I sent an email to the company to tell them I never got it and they agreed with me.  But nothing else happened.  It’s nice to be agreed with, but I still needed a cable adapter and we’re going on more than a month.

I ordered another one.  Just this past week I got it.  It’s quite useful.  Because not only can I listen to punk rock while I’m doing speedwork, which is quite helpful, but I can run in the pouring rain with it.  It’s waterproof.  Seriously, like, throw in the toilet and let it sink to the bottom, waterproof.

There’s no moral or life lesson here.  I’m just happy that it appears I’ve finally found a piece of audio technology that I can’t kill with toxic Chris juice.

On with the show!

injury-backSection one - Running Tips

Conming back from a big injury -

Voices of reason – the conversation

Josh – The hero’s journey from challenge through resolution to BQ

Josh Butler - @Butler_Live2Run

Hi Chris,

I've been meaning to send you an email for some time, but felt like I needed to accomplish something of merit before I did (mid-packer merit anyway). Here is a much too long summary of my journey to qualify for Boston this past weekend. I know you are very busy and If you want to skip all my drivel, I have contact info at the end and we can discuss this in a call.

A bit of backstory...

I ran cross country and track in high school and ran a bit in the army after high school. When started college, along with my studies, I found other more "interesting" things to occupy time. Youth allowed me to still look fit regardless of my lifestyle.

It all caught up with me when I injured my back in graduate school. In a research lab of all places. It turned out to be a herniated disc. I went with a conservative approach for treatment for several years until it became debilitating. During this period, I was unable to do anything active and gained 40 pounds. Ultimately, I ended up having a surgery in 2005 to replace the degenerated disc with an artificial disc (titanium hardware). The surgery went well and I started running again after a few months. I dropped a bit of the weight but began to have problems again after a year.

All this time, my activity was non-existent and a gained the original 40 lbs back, plus another 20. I was a fat, pitiful slug. I went through several cycles of trying to reduce the medications and get more exercise (they recommend walking, "...running is bad for your knees"). I would get a little better, but would always get a flare up from pushing a little too much. In 2012, I started a new job and was referred to a physical therapist by a coworker that had suffer with back pain but had recovered. I never had luck with any physical therapist in the past, but was willing to try anything. On our first meeting, she asked what my goals were. I told her that I wanted to be able to exercise, specifically run. To my surprise, and unlike all the other medical professionals in the past, she told me she could get me there. It was nearly a 2 year process, but through a multifaceted approach including strengthening, dry needling, and yoga. I was given the green light for running.

My first run was a bit of a disappointment; I struggled to maintain a jog for the 0.8 mile jog around our block. I kept at it for several months until I was able to run up to 6 miles at a 8:00 to 8:30 pace. I did a few 5k's and started to look for a new goal. I signed up for a half-marathon in November 2014 and found a training plan online. While all of this was happening, I found I needed less and less pain medication to function and I could mentally manage the pain I was having. I'm not sure if this was a result of relearning natural pain management through running, getting in better overall condition, dropping 50 lbs, or a combination of all three.

My first half was a success and I came in with a respectable 1:29:22. In less than a year, I went from a overweight, pain med slug, to a half-marathoner. I heard you mention "keystone habits" on several occasions in your podcasts, and I would animatedly agree the endurance running is a great one. Things started to fall in to place in my life. I felt better physically and mentally, and as an added bonus, all of my interpersonally relationships improved as a result. I was accomplishing things I thought I could never do as a runner, which in turn carried over to my career. Nothing seemed impossible anymore.

With a successful half under my belt, I began the search for the next BHAG. THE BOSTON MARATHON!!! I did some research and found out what the qualification standards were, signed up for a race, and began my next training cycle.

As a side note, I have 3 daughters (ages 1,2, and 9), a wife that works full-time, and I have a job that requires long hours and fairly frequent domestic/international travel (80-125 days/year). I really struggled with the training plan. The plan was so complex that I had a very hard time doing the workouts during my travels. Another complication was that I did all of my workouts at home after 9:30pm when we got the kids to bed. Complex track workouts are made even more complex by headlamp (as you know, not being a stranger to night runs). Coming face-to-face with a badger at night also adds complexity.

I did my best to stick to the training plan and ran my first marathon in May  2015. The first 16 miles felt great, so great that I decided to increase my pace to 7:05 miles. I slowed down to goal pace for miles 16-21, but it was already to late. I seized up in my arms and legs and did the Robocop death shuffle to finish at 3:44. I was crushed. In the week following, I started doing some more research on marathon training. This is when I found this "new thing" called a podcast (I used to be an early adopter of tech and social media...not sure what happened the past few years). I promptly subscribed to every running podcast I could find and listened to them at every available moment. After the first week of this, yours was a clear winner. It was like having Master Yoda in my ear. I listened to every episode on iTunes, and then went back to listen to all of the episodes in the archives. Not only were you informative and motivational for running, but also in you segments on life, change, and dealing with people. You really do a great job of illustrating the interconnection of all things in life.

When you mentioned your books, I quickly purchased every one for my Kindle an read them whenever I had a free moment.

I enjoyed every one of your books, and MarathonBQ was a great fit for what I wanted to accomplish. The plan was tough, an at 40 I thought I may be too old for such an aggressive approach, but in the final month of my preparation for The Milwaukee Lakefront Marathon I knew I had made a ton of progress since my last marathon campaign.

I loved the simplicity of the speed/tempo work, but hated doing the workouts in the beginning. I definitely ended up in the dark place during the training period. Your writings and your spoken words helped me through it all. You gave me the insight to stay positive and motivated through the training cycle. Now I have more of a love/hate relationship with the track work.

Come race day, I was ready. The BQ time for 40-44 is 3:15. I trained and did all of my speed work to qualify with 3:12:30. After qualifying, I didn't want the disappointment of qualifying and not making the cut to register.

I traveled from home in Fort Collins, CO to Milwaukee last Friday, along with my 2 year old daughter, and stayed with my parents in a nearby town. We had a family gathering on Saturday and I worried that I jeopardized my race by being on my feet all day, but race morning I was ready to give all I had. I stuck with the 3:15 pace group for the first few miles to keep my adrenaline in check. I bumped it up a bit to come in at a 7:20 avg pace at the half. I continued to mile 16 and felt the race unfolding in my favor and clocked a 7:18 avg pace for miles 13.1-20. Then the race was on, I dug deep. It was my day to get it done. I finished the final 6.2 miles with a 7:13 avg pace. My final time was 3:11:07; BQ with 3:53 to spare.

It was amazing how much you were in my head during the race. "Let the race come to you...", "spin up the hills...", "keep it under control until mile 20, then the race begins...". Most of all, it is painful in the later miles. You have talked about this in your podcast and how to embrace the pain. Your words were most important at this point in the race. They helped keep me positive and prevented me from giving up. I think this is a function of your plan as well. In the other plans I have tried, I didn't get to practice "pain and fatigue" as much as I did with yours. Furthermore, I thought about that last cycle of training tempo runs in the final 6 miles of the race. I remembered how I thought I could never get through that many mile repeats, but in the end I did. I also feel very strongly that the speed/tempo work has greatly improved my form and running economy. I don't see wear marks on my heels anymore. All in all, it was a great journey, and a great beginning to the next chapter in my life.

What have I learned from all of this?

1) Anything is possible. There is nothing that cannot be accomplished with the right resources allocated to it. It's really about prioritization and how badly you want it. I have a demanding full-time job that requires travel, young children, and a multitude of other things that demand my time. Not to mention a bunch of hardware in my lower back. If I can do it, anyone can.

2) Pain is manageable/controllable without medication. You just need to teach your brain how to manage it. This, like all crafts that you attempt to master, requires training. I believe this is a big component of the transformational power of endurance sports. This was a big part of my journey and I largely credit running with getting completely off of pain medication for the past 18 months. This is the skill that also allowed me to ride the knife edge to run a BQ.

3) You never know where you may find knowledge to help you on your journey. In the past, I never understood the appeal of podcasts. I never imagined I would find one that felt like it was made just for me. When you find inspiration and sage advice, grab hold and use it to its' full advantage.

4) Most importantly, positivity is always the answer, regardless of the question or challenge.

Thanks Chris. You have been like a life coach. I know this podcast endeavor requires a lot of your time and I really appreciate that there are people like you in the world that share their knowledge and inspiration.

I would still love to have a chat with you about all of this. I know you have a busy schedule, but if you give me a couple of available time slots, I would be happy to call.


Joshua Butler

Fort Collins, CO 80524

coveySection two – On the abundance of time -

Outro - Closing comments

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

Ok Folks, that was episode 4-324.  Hope you enjoyed it.  Hope everyone is having a wonderful Halloween.  At our house we practice Satanic rituals year round – so there’s really no novelty to Halloween.

Hey, so, Buddy the old Wonder Dog is doing awesome.  These new supplements we’ve got him on called GlycoFlex from VetriScience really help him from getting sore.  He’s doing 2-3 runs a week with me out in the woods and he’s doing well.  The combination of the cold weather and the supplements have made a new man out of him.

Running in the trails makes my ankles stronger which is the key to surviving the zombie apocalypse.  I mean seriously, doesn’t someone always sprain their ankle when they are getting chased by the undead?  Weak ankles are the number one cause of being eaten by zombies.

A little house keeping:  There are two feeds in Itunes for the RunRunLive Podcast.  I’m going to kill off the old feed at the end of the year.  I’m going to repeat this message every episode until then.

If you subscribe through FeedBurner, that is going away.  Go to and search for RunRunLive and subscribe to that RSS or go to my website and subscribe to that RSS feed.  Either way you’ll have a direct pipe to everything I publish and you can still avoid iTunes.

If you subscribe through Libsyn or my site already then you’re all set, nothing will happen.

Now, the majority of you subscribe through iTunes.  If you go into the iTunes store, type RunRunLive into the search box in the upper right and hit enter.  You will see two shows.

You can tell the old one two ways.  One is by the picture.  It is fatter.  The other is by the description.  The old one will say “Welcome to the Run-Run-Live Podcast…”  The new feed will say “Welcome to the RunRunLive 4.0 Podcast…”

If you are subscribed to the old one it is going away eventually.  Subscribe to the new one.

And when, two months from now, you have totally ignored this message, well I guess we can’t be friends any more.  Seriously – I’m going to put all this into a post with pictures for you just go to my website and search on “I’m a lazy dumb-ass who doesn’t take direction well”.  Just kidding.  There’s a search box on my blog just search of ‘Feed’ and you should find it.  I’ll put it up tonight when I post the show and drop a link in the show notes ->


I’m going to kill this feed ->

This is the new one ->

Now that I’ve insulted you thoroughly…the other thing I’m going to do is to convert my main site to a membership site at the end of the year.  I don’t know what form that will take, I’m still working on it and I’m open to suggestions.

Reading through the comments in iTunes I get the impression that some of you are more invested in the show than I am!  Don’t worry, it’s all good.  We’ll figure it out.  I’m not in this as a career, more as a way to sweep the cobwebs around in my head with the added benefit of helping someone find something interesting by the side of their path once in a while.


I’ll let you off easy this week.  Even though our time together is abundant I find that the things I want to do are more abundant!

I’ll leave you with a funny story.  Not the one that I told my sister Jody last night about wandering into the woman’s room in the mall after my eye appointment – that’s a funny story, but I may have to wait for the statute of limitations before I can tell it.

The funny story is how I found another year I didn’t know I had.

Here’s what happened.  I went in to get my colonoscopy that they could give me last year because of the heart, you may remember that episode, but anyhow… The nurse was checking me in.  She said ‘look over these forms and make sure all the information is right’.  And, me, being literal, looked over the forms for mistakes. I said, “The age is wrong, it says here I’m 52. I was born in ’62 and it’s 2015. Five minus 2 is 3, I’m 53 going on 54. “  She looks at the form and gives me that ‘you’re a dumbass’ look that nurses are particularly good at and says, “Your birthday in is November.”

So, yeah I had convinced myself that I was going to be 54 this year.  Somehow I feel much younger now!

But, as you know, I have an abundance of time.

I’ll see you out there – and for another 12 months evidently...

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


Direct download: epi4324.mp3
Category:Running -- posted at: 10:06pm EDT

The RunRunLive 4.0 Podcast Episode 4-323 – Adam – Running with a Heart Transplant

(Audio: link) [audio:]
Link epi4323.mp3

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

Hello there my friends, this is Chris your host and this is the RunRunLive Podcast Episode 4-323. 

Got a calculator?  What’s 323 X 60?  That’s 19,380 minutes, 323 hours, 8.075 straight work weeks, 40+ straight 8 hour work days.  That’s a big pile of narrative.   Isn’t that funny?  How you can just start doing something, a session at a time and pretty soon it adds up? 

And that’s without any compounding of the interest.

Try this experiment.  Every time you go for a run put a penny in a bowl.  Or maybe pick up a rock and put it on a pile at the trail head.   See what it looks like at the end of the year. 

That’s the power of practice. That little bit adds up.  That little handful of sand becomes a mountain to your perseverance.

It’s the same concept with time and money.  Anything can be done through daily or frequent little bits of practice.  I’m working through a book right now.  I don’t find the book particularly entertaining but I feel I need to know the content.  I’m trying to give it 20 minutes a day. 

I did the same thing when I wrote the MarathonBQ book last year.  I laid out the chapters in a table of contents format and worked on a chapter every day for a month – and just like that it was done. It took another 5 months of futzing around and editing, but I got it done. 

Some people call this ‘chunking’.  Take something that seems overwhelming and chunking it down into bite size bits that you can chew off every day. 

My training has been going very well.  I’m working in some consistent speedwork and tempo and building up my distance.  It’s not perfect and I’m still feeling out the paces but it’s progress and I feel strong. 

We love the cool, dry fall weather, Buddy and I.  Even though we’ve lost the sun it’s ok.  I’m no stranger to running with a head lamp in the woods.  It’s a bit hard to stay on the trail when all the leaves fall and obscure the ground.  But that’s why I have Buddy.  He knows the way and can see in the dark better than I can. 

He’s doing very well.  The cooler weather helps.  I’ve also started him on a regimen of joint supplements which seem to be surprisingly effective.  He used to barely be able to get up the day after a 6 miler in the trails but now he shows no sign of stiffness at all.  The product is called GlycoFlex by a company called VetriScience.

I met the guy that runs their supply chain at a conference.  We got to talking and it turns out he’s a veteran marathoner from Vermont.  I sent him a copy of my book and he sent me a bag of supplements for Buddy.  See how this networking thing works out?

Today have an awesome interview with Adam the @transplant runner.  I met Adam on twitter.  I saw his twitter handle and asked a simple question “Are you really running with a heart transplant?” When he said ‘yes’ I had to get him on the show.  Super cool - Super inspirational.  I love this guy and his attitude.  Reminds us that we really shouldn’t be whining and that you can really do anything if you have the right attitude. 

In the first section I’m going to rant about speedwork again.  Just because I’ve been doing more of it and remembering all the benefits first hand.  In the second section I’ll give you some random advice on Blogging. 

Little things every day.  They count. 

I’ve been in the office the last couple weeks.  I don’t have to go to the office but I like the structure and the privacy of an office.  When I use the common rest room outside my office I notice the paper towels.  Specifically I notice the paper towels on the ground next to the trash receptacle.

I think the scenario is that some guy before me washed his hands, (always a good habit) after using the rest room, then took a length of paper towel, dried his hands and tossed it towards the trash.  However in this case the used wad of toweling was off the mark and ended up on the floor. 

In my head I wonder why they didn’t pick it up?  Is their norm such that the effort to get it into the trash is the same as actually getting it in the trash?  Is this their way of ‘sticking it to the man’?  “I may have a crappy life but at least I have the power to throw paper on the ground!”

Seems odd.  But I don’t know what other people are thinking.  I’m in no position to judge. 

I’m not saying this because it somehow makes me mad, but it does make me curious.  Curious as to the thought process.  Are they too rushed?  Is it somehow a health hazard to pick it up and try again?  Would they leave it there if there was someone else in the rest room to witness? I don’t know. 

Going back to our opening thought, if everyone left one towel on the ground we would all be up to our knickers in damp paper towels before long.  And it seems to be contagious.  As soon as there is one on the floor that seems to lower the threshold and then there are many.  The paper on the floor becomes a negative social proof. 

This is the classic broken window syndrome.

You can probably guess what I do.  I pick up all the paper towels on the floor and put them in the trash.  It’s no extra effort for me and I feel like I’m giving some sort of gift to civil society in the process. 

Do you know what else I do?  When I see the janitors I say hello and I thank them for doing what they do.  

Because the way I see it when I pick up those towels and lay down those thank yous I’m putting bricks into a castle.  A castle of karma.  I don’t want anything back.  It’s my gift to those aim-challenged office workers and underappreciated sanitation engineers.

It’s karma.

How’s your aim?

On with the show!

Section one - Running Tips

Speedwork saves the world -

Voices of reason – the conversation

Adam – The Transplant Runner

A Brief History Of Me

Hello Readers!
Follow me on Twitter @xplantrunner

Most people reading this will have probably followed me here from Twitter, where I have somehow amassed a brilliant troupe of followers! So this first blog is basically going to introduce me in a more in depth way, give an insight into my history, and a look at what running means to me! So let's go!!

My heart transplant is obviously a big part of my life, so i'll start here, and how I came to need a heart transplant!

When I was born, it was pretty obvious I was going to be trouble, I wasn't screaming and I was a strange shade of blue, I was diagnosed with Tetralogy of Fallot , in simple terms, oxygenated and non-oxygenated blood were mixing in the heart, and then being pumped around my body.

At 9 months old I underwent my first surgery, a Waterman Shunt. They took arteries from my right arm and used them to 'fix' the defects in my heart. This was a stop-gap surgery, carried out purely to give me a chance to grow a bit and become strong enough for further, more complex surgery.

At 2 years old I went under the knife for a 'full fix' to complete repairs to the heart and give me a normal lease of life. The surgery was initially successful, but 6/7 days later my natural pacemaker stopped working, deemed to be from the surgery. So I went under the knife again that week and had an Artificial Pacemaker fitted.

Surprisingly I was pretty well for 5 years! growing and developing normally as a child should. Just before my 8th birthday, on a routine hospital check up, the pacemaker needed replaced. It is effectively a battery, and it was out of juice! So the next day they fitted me a new pacemaker and I was good to go!

All Going Wrong

Shortly after my 9th birthday, it became apparent that things weren't quite right. I had no energy, very little appetite and basically wasn't myself. After a particularly lacklustre summer holiday my parents took me to our GP, who had me admitted to the local hospital. After 3 days in hospital, they decided nothing was wrong, perhaps I had a virus.

Not trusting the diagnosis, my parents took me to The Freeman Hospital in Newcastle (where all my surgeries took place) I was immediately poked, prodded and x-rayed, and then the bad news came.

My heart was 3 times larger than it should have been, and was operating at about 3% (pro athletes run at about 40% - its an odd measurement!) what they didn't know, was why.

They assumed that the pacemaker had malfunctioned, and determined it was its proximity to my heart. That the signals had somehow become 'confused' and gone awry! I underwent another pacemaker replacement, and it was placed in the now common place of beneath the skin in the front of the left shoulder.

Sadly the replacement didn't solve any problems, my heart was done, I was dying.


The choice to undergo a heart transplant was mine. The Dr's told me the facts, I had less than 12 months without it, and possibly an extra 5-8 years if I had one. The choice was simple, and in my head, it was just another surgery! So I was assessed and placed at the top of the transplant list, I was the worst case on the list, so I would get first dibs on any heart that became available.

1 week later the phone rang - they had a viable heart. Cue mad panic and lots of tears! An ambulance arrived and off we shot on the 90 mile journey to the hospital. On the way there however, the call came in that the heart had died on route, and they wouldn't be able to restart it.

Another 6 weeks passed and then the phone rang again, they had another viable heart. We made it to the hospital and started the pre op routine. By midnight I was being wheeled into the theatre, very drowsy, but still awake.

8 hours later I woke up in intensive care, the op was a success and the heart had restarted first time. I was the 21st child recipient in the UK

A massive amount of thanks goes to the donor family, the donor was only 12 years old and I wouldn't even know how to imagine how harrowing that would be, to then allow the organs to be used for transplantation defies understanding, all I know is that I am eternally grateful to them. (In all, 8 people received organs from this donor - truly amazing)

And Now?

Fast forward almost 21 years to now, and its 2012! The 5-8 years I might have got from the transplant have turned into something more than anyone at the time would have thought possible! Obviously I am not the longest post op transplant recipient, there are people who are almost 30 years post transplant but it still feels pretty good to be this far out!

Pretty much since my transplant i've tried to live a life that would hopefully make my donor and his family proud that I was the recipient. Nowadays, I use my running to help with that!

I started running properly in April 2011, 7.5 miles (bearing in mind I ran maybe 2 miles once a month before hand!) over 3 local mountains. It took me about 4 hours, I was covered in cuts and bruises from slips and falls on the trails, I was caked in mud, ridiculously dehydrated and fairly peckish! I had no idea what I was doing! That same night I experienced DOMS for the first time in my entire life! Every time I sat down, I struggled to stand up again! And staircases were a massive no-no!

So that's a fair old chunk of what makes my internal engine tick! In future blogs i will delve into my running more, and how living with a transplant affects me and what i've done since that night in 1992...

Section two – Getting going with a blogging habit!

Outro - Closing comments

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

Well, my friends, thank you for your continued attendance.  I appreciate it.  Thank you.  We have been transplanted to the end of episode 4-323 (see what I did there?)

My training has been going well.  I laid low for the month of September with all the travel but I started working in some speedwork.  I let coach have a break – and just to squelch any rumors – I’m not fighting with coach or anything dramatic like that – I’m just experimenting with some more intensity to see how my body responds. 

If we add up the plantar fasciitis vacation and the Afib episodes I haven’t been able to get a decent training cycle in since 2011! 

The first thing I noticed is that my paces are off by a full 30 seconds a mile from where I used to be – some of that is due to age, but a lot of it is just being out of practice.  The speedwork feels hard and foreign to my body.  I’m like 3 weeks in now and I’m starting to see the results. 

I started with 5 days a week to see if my body would be able to recover.  Sunday long, Monday recovery spin, Tuesday speed, Wednesday recovery run, Thursday Tempo, Friday recovery run and Saturday off to do house chores.  

This put me in the mid-30’s in terms of mileage.  I made sure to really focus on doing the stretching, warm-up, cool-down and maintenance core work. 

Nothing really hurt, except the plantar fasciitis flared up at the end of the first hard week.  I thought I was toast.  (this was last week).  It was super sore after Friday’s run.  So – I got the splint on for sleeping, I took my Saturday off, I taped the foot for Sunday’s run and I got it under control… so far. 

I think I isolated the problem.  I was wearing an old pair of ASICs E33’s (basic neutral cushion shoes) to get a better feel of the track for speed work.  I don’t keep very good track of mileage in shoes but I remember I wore these for two marathons a year ago – so they are probably toast. 

We’ll keep an eye on it.  I can always swap out the Friday recovery run with a recovery spin instead. 

This Sunday I’ll be volunteering at two local races. The Baystate marathon in the morning and the Groton Town Forest Trail Race in the afternoon.  If you’re running either of those say ‘hi’. We’ll be at the 7 mile water stop at Baystate – just before the bridge. 

I was coming back from getting tires on my Camry this past weekend.  I was sitting in a long line of cars at a red light.  I did what we all do at red lights.  I checked my phone.  Of course the next thing I know there’s the blaring of a horn and the guy behind me is freaking out because I let a 20 foot gap expand in front of me. 

I look in the review mirror and this guy is swearing at me and waving his hands – he’s quite apoplectic.  My first reaction is to give him a big passive aggressive smile and wave.  I also feel that drip of adrenaline as my dinosaur brain prepares for a fight.  Can’t help it. 

As I think about it I wonder what is so wrong with this guy’s life that he has gone off the deep end over 20 feet of pavement?  I just want to say “It’s ok.” 

I’m as guilty as the next guy.  It makes me super stressed out to get stuck in traffic.  Even though I know it has nothing to do with the traffic – it’s me getting me stressed out because of the way I think about time.

I think time is scarce.  In my mind I can only be successful if I get stuff done in the time I have.  How often do we think about time in this way?  I don’t have enough time.  I don’t want to waste time.  Is it worth my time? 

My revelation is that this is all scarcity thinking.  As much as I talk about abundance I think in terms of scarce time.  That is a disconnect between thoughts and beliefs.  That’s an incongruence between a belief in abundance and thought of scarcity.

I wonder if you’re not doing the same thing?  What if we thought of time as abundant? How would that change the way we approached adversity?  What abundance cold that bring into our lives?

And the next time you’re running late and you lean on that horn, I’ll see you out there.

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


Direct download: epi4323.mp3
Category:Running -- posted at: 9:00pm EDT

The RunRunLive 4.0 Podcast Episode 4-322 – Geoff Smith -1984 & 85 Boston Marathon Champ
(Audio: link) [audio:]
Link epi4322.mp3
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Hello there my strange running friends. How are you? I’m great. Fantastic. Nothing to complain about. Full of joy and abundance. Which, if I’m honest with you, takes a lot of work.
It’s officially the end of summer in New England. The nights are clear and cold. The mornings are crisp like a fresh, clean blanket. The sun sets later and comes up later, noticeably each day.
When I was a youth in school I would hate this time of year. School starting meant the end of a summers’ long and languid lethargy. The weather would turn but not enough to be interesting. There wouldn’t be any snow to sled on or build with for weeks. The days would be short, dim, cold, windy, rainy and filled with work.
Now, Buddy and I, in, perhaps the autumn of our own times feel somehow reborn into the crispness of fall. He roams the house wild eyed and vocal beseeching me to get up, get out and seize the leaf covered forest trails - for that is where we live if only for another year, another day, another fine afternoon or another run.
We pad through the fall forests with the leaves crunching underfoot on the dry trail. The underbrush and weeds spent and brown hanging with their last offering of seeds to be blown on the wind to settle another generation.
Only the wild asters weighed down by their purple froth brighten the trail. The bees harry them with suicidal intensity and a lack of humor that is to be avoided by the cautious runner.
We run, man and dog, weaving through the trees with the sharp afternoon sun lancing through at us from an acute angle like a photgrapher’s darkroom light. The motes of dust swirling in our mists and settling in our wake. The tang of wild grapes bites at the air and brings a smile to my heart. The apple trees in the orchard hang thick with fruit.
Man and dog. Brothers on the road and trail.
Buddy still gets along fairly well for an 80 year old. Like all of us he thinks he can do more than he can. He talks me into it and then he regrets it the next day. With the cool weather he feels a need to get out and play and move. What I often hear when I check in from on the road is “Your dog is crazy!”
It’s been a long autumn. I’ve traveled every week that I can remember. I’m doing ok. I’m getting my runs in for the most part and feel fairly strong. I’ve started to play with speed work and I’ll talk about that a bit today. You can’t just throw the switch. You have to build into the speed work when you’ve been away for a while.
I’ve got a long chat with Geoff Smith today. Geoff won the 1984 and the 1985 Boston Marathon. If you know about the history of the race you may know that these were hard times for the Boston Marathon. It was founded by the BAA in 1896 as an amateur race. The prize was always a simple olive wreath.
It was serious race, for serious runners and serious runners were thought to be the amateurs who ran for the love of the race. Geoff was the last person to win the Boston Marathon before there was prize money. He did it for love.
The pressure of other big-city races offering prize money threatened to relegate Boston to a quaint artifact of the 19th century. A local financial institution stepped in and kept the race alive as they transitioned to a prize money structure.
I didn’t know Geoff was living locally until I got a tweet from him asking me to retweet one of his races. This chat gave me a chance to talk about what is for me, the golden age of US marathoning.
I’ll also chat a bit about the power of self-awareness.
I’ve been feeling a bit pressed these last few weeks with the level of travel and the amount of stuff I’m trying to do. I also am thinking of mortality as I see my running partner struggle with age.
This time of year is a bit of a whirlwind for all of us. The leisure of the summer passes abruptly into the intensity of the school year. Work gets crazy. Personal commitments pile up. People get over-tired. The kids bring home the first good crop of viruses to mix into the social fray.
And so we find ourselves in October tired and sick and bubbling with stress. We have strategies to cope but our armor gets dinged from the continuous hits. The car needs work, the house needs repair the kids need new equipment and a ride to practice.
We feel out of control and driven mad, losing that grip we thought we had on life.
But, my friends, you are not alone. Don’t let circumstance drive you crazy. There is nothing in the environment that you can’t choose to live with and work with and, yes, even enjoy.
Just take that time to close your eyes and take one long, deep breath. Exhale the stress and smile at the next person you see. They may need it more than you do.
On with the show!
Section one - Running Tips
Easing into Speed Work -
Voices of reason – the conversation
Geoff Smith
Boston Marathon Winner 1984 & 1985
1980 and 1984 British Olympian.
1980 British 10K Track Champion.
1982 Providence College Athlete of the Year.
1984 and 1985 Boston Marathon Champion.

Personal Records
800 meters 1.51
1500 meters 3.40
1 Mile 3.55
2 Mile 8.23
5K 13.22
10K 27.42
Half Marathon 61.39
Marathon 2.09.08

• Smith's best time in the marathon was 2:09:08, when he finished 2nd to Rod Dixon in the New York City Marathon in 1983. Smith only lost by nine seconds.
• Smith was a senior at Providence College when he won the 1984 Boston Marathon.
• Both of Smith's wins at Boston were by strong margins. His 1984 win was by over four minutes.
• Competed in the Olympics for Great Britain in the 1980 10000m race and the 1984 marathon
• Works as a middle school teacher and lives in Mattapoisett, Massachusetts as of 2004.[1]
• Has not run at the Boston Marathon since 1990
• Worked as a firefighter for ten years in the United Kingdom after his high school graduation. Entered Providence College in 1980 at the age of 26.
• Ran a 3:55 mile in Wales in 1982
• Was the last person to win the Boston Marathon before the race organizers began giving out prize money to the winners.[2]
• Stopped running in the early 1990s having suffered hip problems since birth. Had both hips replaced and has started running again in June 2013. Is coaching local runners South of Boston.
Year Competition Venue Position Event Notes
Representing United Kingdom
1980 Olympic Games
Moscow, Soviet Union
7th (Q) 10000 m 30:00.01
1983 New York City Marathon
New York, United States
2nd Marathon 2:09:08
1984 Boston Marathon
Boston, United States
1st Marathon 2:10:34
1984 Olympic Games
Los Angeles, United States
— Marathon DNF
1985 Boston Marathon
Boston, United States
1st Marathon 2:14:05
1987 World Championships
Rome, Italy
— Marathon DNF


Well summer is over. Now it is time to think of fall running. We have a great new event on Shrewsbury street. Worcester. An Oktoberfest 5k October 11th Our main charity is “Genesis Club an Accredited Mental Health program that provides education, employment, housing and wellness services to those in recovery
Join me and let's make Shrewsbury Street rock.
Date: Saturday December 12, 2015
Youth Run Start: 12:30 p.m. for ages 14 and under.
Santa Run 5K Start: 1:00 p.m.
Start Location: TBD (Near Union Street)

Geoff Smith

Section two – Self-awareness – the smartest person in the room
Outro - Closing comments
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -
Feeling faster? Feeling more self-aware? Feeling like you have made it to the end of episode 4-322? Yes you have.
If you’re in the New England area consider Geoff’s Santa run. That sounds like fun. And you get a Santa suit.
Believe it or not we had our first Groton Road Race meeting. April is just around the corner. It will be our 25th anniversary. Wow. This old dog has run every one. It’s my swan song race too. I’ll be passing the baton over to another race director. I’ve learned a lot in my tenure. I’m grateful for the tribe that kept this race a grand and glorious spring ritual for my old home town.
I’m testing myself a bit with some speed work. But I feel strong. I think my plan of a January qualification race with the Groton Marathon as a last long run is a pretty good idea.
I’d love to get some of you out for the Groton Marathon. This is a self-supported 26.2 mile run that we invented for December because there weren’t any good races around the holidays and we wanted to get a marathon in. Let me think on that some more. I’d prefer not to have to spend any money on it but maybe I can put up a web-page and make it official enough to have it recognized by the Maniacs or something.
I’ll probably run Boston. I’m not qualified but these things have a way of working out for me. If I get the privilege of running it again this year, and God help me, I can’t how many I’ve run, I’m going to use my talents to do something really big for the charity and the community and the sport.
The more I work through my self-awareness process, the more I find myself thinking that I’ve been playing a small game. I know people see me form the outside and maybe see untapped intellect and wonder why I haven’t done more. At least that’s what I wonder.
I think that we all can do more than we think. I read a book by fellow runner Bill Dowis this week and his narrative is similar to my own and so many others and maybe yours.
The narrative is that we are muddling along with our lives, doing ok, and somehow, somewhere, sometime find endurance sports. It catches us by surprise. It catches us by the shirt collar, slaps us in the face, stares deeply into our souls and says “you are capable of more than you think!”
I think YOU are capable of more than YOU think. I beginning to know I am. I’m not talking about running a marathon. I’m talking about finding something in your life that you don’t think you can do and going after it with ferocity and hard work. Not being afraid to fail and not being afraid to succeed.
Go into that thing with only one object – to learn about yourself and what you’re capable of.
And maybe you’ll be surprised.
And I’ll see you out there.
MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Direct download: epi4322.mp3
Category:Running -- posted at: 3:56pm EDT

Episode 4-321 – Steve Chopper live from Cape Cod

The RunRunLive 4.0 Podcast Episode 4-321 – Steve Chopper live from Cape Cod 

(Audio: link) [audio:]

Link epi4321.mp3

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

Hey people.  How are you?  I’m tired.  I was out in San Diego this week as my ‘Abundance Tour’ continues.  Since we last talked I was in Phoenix, came back home and drove down to the Cape to see Steve and then was back on a plane out to San Diego this week.  This week I am going to be in Boston, but I have a conference in the city that I’ll need to drive in for a couple days.  And I’m speaking a this one so I have to come up with a talk for that and get ready.  Then the following week I’m back out in San Diego for another week-long conference that will require me to leave on Saturday.  

So…When I came off my epic adventure out in Portland I woke up to find all this travel and I’ll be honest it stressed me out.  This time of year is when all of the conferences in my industry happen.  It’s not hard work but you’re on all the time and talking to people.  Many times I’ll be out late entertaining and up early for the events – it can wear on you if you don’t pace yourself.   

I thought about it though and remembered how lucky I am to be able to do all the things that I do and decided to try to rewire my thinking process.  I decided to call it “The Abundance Tour – 2015.  Like a rock and roll tour.  I’m going to get T-shirts made with the venues and dates on them, right?  It helps but I’m still exhausted. 

I managed to get out and run almost every day last week in Phoenix including my favorite run up Camelback Mountain before the sunrise.  One of the days the event had an impromptu 5K which was fun for me! I just treated it as a fun run and chatted up clients because I didn’t want to be ‘that guy’ – the guy who tries to hammer everyone else in a fun run.  

This week in San Diego I was unable to get out at all.  I was unable to do any of my daily practice.  And it bothers me.  But I’ll be back on the bus soon enough.  

Today we will have a recording that I made sitting at the table in my Cape Cod house with Steve Chopper.  Steve is cycling from Concord MA to Yorktown on a folding bicycle and he’s calling it the American Revolutions Tour.  I met him as he was cycling down to my place from Provincetown and we rode 50 or so miles on the Cape Cod Rail Trail. 

In The first section I’m going to talk through something that came up this week which is the situation where people have bad workouts late in their training cycles and it freaks them out.  

In the second section I have a piece that tries to summarize my reading and learning about how to access deeper portions of your mind and potentially the universal mastermind.

The thing I discover about myself with these conferences is how much of an introvert I am.  Having authentic interactions with other humans all day and all night is exhausting.  I’ve been practicing trying to actually listen to people instead of ‘waiting to talk’.   Trying to ask questions instead of trying to demonstrate how smart I am.  

When you do this, amazingly enough, it’s not as exhausting.  When you let go the need to make it some sort of competition or sell something you can connect better and people remember you and you remember them.  


On with the show!

Section one - Running Tips

Am I ready for my goal race?

Voices of reason – the conversation

Steve Chopper 

The American Revolutions Tour

Hi guys,

I'm cycling from Old North Bridge, Concord, down to Georgetown. These are pretty fitting start and end points chronologically for an adventure taking in the main places from the War of Independence. I'll be putting together a travelogue (as my one from last year cycling the Danube to Budapest is almost done).

I'm doing it on my 2 speed fold up Brompton cycle (pic attached), which folds up easily into a box which meets general airline checked luggage sizes. I rescheduled the trip by a week as I found out the UCI world road racing championships are taking place in Richmond VA the week of 21st September. I gave them a bit of marketing about the trip and Brompton have kindly given me a guest pass into the Brompton World Championships USA which is part of that closed roads cycling festival. I'll be meeting up with quite a few Bromptoneers along the way, theres a host I know in NYC, and a few hundred will be flying into RIchmond. I'm also catching up with workmates in Delaware and they will be helping me reenact the famous "Washington crossing the Delaware" painting with my bike, will make a good anecdote! 


I'll be carrying my camping kit, but will hopefully mainly stay with hosts.

I attach my schedule. Due to the best low cost flight schedule/ prices back to Boston from Richmond, I'll be coming back to Boston on Saturday 26th and have a day in Boston on the Sunday.

I will be cycling around 60 miles a day so will be quite leisurely and leave time for plenty of site seeing/ beer!!!


If you have any observations on this plan that would help me refine it, or anyone you think it would be good to catch along the way, then feel free to let me know

Hope to see you soon - all then best!! 

Section two – The Universal Mastermind

Outro - Closing comments

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

Like I think I said last time I’m cutting back on my training for September because of my crazy schedule.  I basically didn’t run this week.  I’ve got to get back on it because I’m putting on weight and feel like crap!  With any luck the time off will heal up all my bent and broken bits and I’ll be able to get a quality training cycle in during the fall and winter seasons. 

Now that my heart is fixed up I’d really like to load up some speedwork and maybe get some of that pace back that I had a couple years ago.  If I look at my own pace tables from the MBQ plan the paces should be quite doable for me.  The BQ paces I need now are almost a full minute off what I needed when I first qualified in the fall of 1997.

I’m also terrified when I start thinking about this because what if I can’t do it?  What if I just get injured again?  What if I just don’t have the time in my life and have to give up part of the way through? I guess I won’t know until I try.  

And I’m also concerned that if I commit to a hard training cycle it will suck up all the free oxygen in my life and keep me from being successful in other areas of my life that need attention.  

If I kick off a cycle in October that would line up with a race the first couple weeks of January.  Maybe I’ll do that.  Then I could schedule our 3rd annual Groton Marathon as a last long training run around Christmas. 

This is how my brain works.  

It would also get me into decent shape for the Thanksgiving races.  

As I was working through how to survive and thrive over this month of heavy travel I was thinking a lot about how to make the interaction I have with people more valuable.  I usually just put on a smile and work the room but that is a very emotionally thin way of engaging people.  A veneer of bonhomie does not produce any value.  

If you are putting on an act, unless you are a really good actor, people sense that and it is off-putting. 

I asked myself the question ‘why do you have that light, insincere avatar approach?’ 

And the answer I got was that because in these business relationships I don’t really trust the people I’m interacting with.  Essentially I’m interacting with my guard up – talking and smiling with one hand on my gun.  

Then, I asked the next question which was ‘Why don’t you trust these people?  What are you afraid of?’ 

And the surprising answer that popped up was that I’m afraid of them.  I’m afraid looking stupid.  I’m afraid of getting hurt.  

Think about that.  I’m having these smiling, friendly conversations with my industry peers that are full of content but also based in fear.  And I thought to myself ‘Gee, that’s not a very abundant way to approach life.”

Then, stay with me, I asked the next question, which was, “What could happen if you weren’t afraid of getting hurt, if you trusted these people?”  What would this bring to you?  

It’s a work in process but I have been practicing being authentic in these interactions.  It many cases it really changes the value and the outcome of the interaction.  Instead of trying to think one step ahead and figure out what you think they want to hear or what you should say in this situation – you just let go of it, step outside the conversation and say what is important.  

It’s much less stressful and being calm in the moment can be sensed by people and they are attracted to that.  

I’ll tell you a story.  

I was sitting at a table having breakfast last week.  At the table was a CEO who was one of the keynote speakers.  I’m chatting with folks.  I chat with this guy talking about mutual friends and such, just being chill.  He starts to lock in on me.  He asks me what I do. 

Instead of the usual I’m an executive at XYZ company and run the ABC group type of safe answer I said “I like to read, write and speak, I love endurance sports and new ideas and I’m currently an executive at XYZ company.” 

That my friends is not an answer anyone expects and says volumes about who I am as a person and the true value that I bring to the world beyond the company and the industry. 

After a few more minutes of chat he says, “Well you’ve got to talk to John Doe who runs my Americas team because we need someone to run the Eastern part of the country so we can grow this business. 

Now, let’s be clear.  I haven’t heard anything else from this guy since then and I have no idea if I’d be interested working for them.  That’s not the point of the story.  The point of the story is I wasn’t pitching this guy or trying to impress him or really even paying all that much attention to him but he was attracted to me by my authentic attitude.  

He felt my detached attitude of abundance and heard something different and valuable in the way I interacted.  This was a demonstration of what the mystics might consider the law of attraction.  

But more importantly it was a demonstration of how we can modify our own selves by asking good introspective questions and then reflecting that self-aware attitude out into the world (or perhaps, the universe).  

So ponder on this as you’re out and about this week.  The way we think influences how we manifest to others.  How are you manifesting in your world? What are you programming yourself to attract?

And I’ll see you out there.

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



Direct download: epi4321.mp3
Category:Running -- posted at: 5:07pm EDT

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

(Audio: link) [audio:]

Link epi4320.mp3

MarathonBQ – How to 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 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


Voices of reason – the conversation

Laura McDonnell


Section two – Race Report


MarathonBQ – How to 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.

Closing comments

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



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

The RunRunLive 4.0 Podcast Episode 4-319 – Brad Beer – Running Injury Free

(Audio: link) [audio:]

Link epi4319.mp3

Support my Hood-to-Coast Relay for Cancer Research -

Intro Bumper:

Hello my friends? Nice to see you again.  And by ‘see you again’ I mean in that weird unidirectional podcast way.  I feel the karma.  No worries.  

I’ve been busy.  Winter is coming.  It’s hot and sticky outside but I know better.  Winter is coming.  I’m working on my wood pile for the fireplace and making ready for the snow and ice filled 9 months that are coming to New England. 

I love cutting wood.  You get yourself a nice big stick of red oak.  You chew it up into bite-sized pieces with your chainsaw. Then you get to whack it repeatedly with large pointy metal bits and stack it all up to dry.  It’s just a great combination of effort, utility skill and art.  You should see me swing a maul.  It’s a thing of beauty. 

Big news this week is that I had my 90 day follow up with Dr. Silver on Thursday.  If you weren’t paying attention I managed to give myself the gift of exercise induced A-Fib and they went into my heart after the Boston Marathon to perform some crafty medical shenanigans with the hope of fixing that.  

Looks like they did.  I ran a 1:20 step up run on Wednesday and was able to not only control my heart in a hopeful asymptomatic way but also lay down some sweet paces that I haven’t seen for over a year.  

I posted a YouTube video of these cardio results on my YouTube channel at cyktrussell – where I walk you through the Garmin output.  If you’re into that sort of thing.  The young Doctor also said I don’t have to take anymore Xeralto blood thinner meds – which is a bonus considering how often I run into trees. 

This week I have a conversation with a friendly physical therapist from Australia.  Brad Beer.  Brad is an accomplished runner and triathlete.  Like many of us he struggled with the question of why almost every runner, including me, and probably you too, gets injured.  

Why? And then he decided to answer the next question, “If you could, how would you prevent injury in runners?”  Brad wrote a book that methodically strips down the source of running injuries, answers some of the hard questions and tells you how to prevent them.  

Will we listen?  Of course not! I should be doing my yoga right now instead of this! 

Seriously – it’s a great reference work and a gift to all of us if we could manage to follow the advice! 

In section one I’m going to give you a piece that talks about how all marathon plans have the same 3 elements in them and if you understand these you can understand the whole plan. 

In section two I’ll talk about awareness.  

I’ve had a busy, active and wonderful couple weeks.  I’ve been working very hard on myself and taking some big risks (for me) to gain some transformational momentum in my life.  

It’s tiring to step out of your comfort zone and force yourself through road blocks and try things that you have no certainty with.  But it’s also exhilarating.  Once you kick the chock-blocks out from under your wheels much of the mental inertia falls away.  

Take my hand friends.  Let’s leap. 

On with the show!

Section one - Running Tips

The 3 Universal Elements of any Marathon Training Plan

Voices of reason – the conversation

Brad Beer



I am a physiotherapist, Author of Amazon Running and Jogging Best-seller You CAN Run Pain Free, and founder of POGO Physio. I specialise in helping active people perform at their physical best. Over the last 8 years I have delivered in excess of 25,000 physiotherapy consultations, with thousands of these being for injured runners, and runners looking to prevent injury. I have helped my clients achieve some remarkable results, from the successful first time marathoner, mum running 5kms, through to helping athletes win world championships and Olympic medals. I am an avid runner and former junior elite triathlete. My marathon PB is 2:46 and my half marathon PB is 1:12.

Bullet points

B. Physiotherapy/ B. Exercise Science (APAM)

•Delivered over 25,000 physiotherapy consultations

•Aamazon Best Selling Author of  ‘You Can Run Pain Free: A Physio’s 5 Step Guide to Enjoying Injury Free and Faster Running’ (released March 2015)

•Media commentator (4CRB and Juice 107.3FM Radio, Gold Coast Bulletin, Run for Your Life Magazine)

•Triathlete: Silver Medallist 2012 ITU World Age Group Triathlon Championships &2012 Australian Triathlon Champion Olympic Distance (30-34yrs).

•Runner: many marathons and running events.

•Living at the intersection of maximising potential and physical performance.


To order

Book resources e.g. videos

Running blogs

Twitter @Brad_Beer

INSTA Brad_Beer


Section two – Life Lessons

Awareness - >


That’s it my friends.  You have made it to the end of August and the end of episode 4-319 of the RunRunLive Podcast.  

Good luck to all the crazy bastards running the Leadville 100 this weekend.  Earn those buckles.  My buddy Tom road the mountain bike version a couple weeks ago and got his buckle.  Kiss the Llamas for me. 

I’m heading off for some vacation and the Hood to Coast Relay next weekend. I managed to pull something in my left calf this week so I’m sitting out a couple days but I should be ok for next week.  Sounds like we’re running an ultra-team.  I’m probably the slowest runner on the crew.  Should be fun. 

Still time to give me some cash for my charity if you can – put me over the top. 

The weekend after that, Sept 6th, is the Wapack Trail race.  I hope to see some of you up there.  Then, I think, given that my heart seems to be kinda fixed that I may have to train for my 50th marathon and put a BQ beat down on it. 

I’ve been participating in the V-log every day in August with Zen Runner.  If you want to see my ugly, hairy mug you can search on #ZenVeda or just go to my youtube channel.  

Winter is coming and I’m starting my beard.  It’s coming in quite grey.  But hey, I’m happy to have any hair at all! 

Let me tell you a story.  I always wanted to be a writer.  Ever since I was a kid I knew I had a gift with words.  I was married, and working and owned a house by the age of 22 so there wasn’t much room to indulge in writing. 

I told myself that I’d start working on it as soon as I had a place to write.  I needed an office and a computer or I couldn’t do it.  I made up all these barriers to the act of writing.  I needed a place to write.  I needed a computer.  

I ended up building an office in the basement of the second house I owned.  But, besides a few fitful chapters that book never got written. 

You know what?  I’m still writing that novel in my head. 

You know why?

Because having a place to write and having a computer had nothing to do with it.  I was afraid to write.  This thing I had built up in my head as uniquely mine became such a big thing I couldn’t do it. To try would be to risk failure.  To fail would take that special dream away.  

I’m still writing that book in my head and it may make it to the light of day this year, or maybe next…

People disparage hope.  But I think sometimes hope is the only thing that keeps us alive.  When Pandora opened the box of all the bad things that came out to inflict pain on mortals the one thing that keeps us going came out too, hope.  

They uncovered a Greek city in Turkey recently where a man named Diogenes had written all of his thoughts on the philosophy of Epicurean thought.  He wrote them on an 80 meter long wall that stood in the city of Oenoanda in Lycia (modern day Turkey).  Now that’s putting yourself out there for everyone to see. 

What gift for the world do you have trapped in your head because you’re too afraid to bring it into being?  

Maybe it’s time to build your epicurean wall? 

And I’ll see you out there.

One of the things that frustrates me is when people have an attitude of scarcity.  Scarcity is a form of fear.  It’s a low-level fear that comes from the fear of not having enough or losing what you have.  It becomes a self-fulfilling prophecy.  When you have an attitude of scarcity you invite scarcity into your life. 

You are born with everything you need.  Everything else is gravy. Life is not scarce.  Life is abundant.  

I see people acting out of scarcity and they tend to hide, and hold back, and hoard.  They don’t move out of their comfort zone because of that low level fear of what they might lose.  Scarcity eats you alive. 

The way out of scarcity is to move.  Even if you don’t know where you are going.  Even if you don’t know your purpose. Even if you don’t have any discrete goals. Just move.  Roll those dice and pick a direction and move.  

Once you start moving you’ll find abundance on your journey.  And I’ll see you out there. 

Closing comments

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Direct download: epi4319.mp3
Category:Running -- posted at: 9:52am EDT

The RunRunLive 4.0 Podcast Episode 4-318 – Barefoot Traveler Jake Brown


jake(Audio: link)






Link epi4318.mp3


Support my Hood-to-Coast Relay for Cancer Research -


Intro Bumper:


Hello my good friends.  I’m grateful for you.  Even though I don’t know you.  Sometimes I wonder who you are.  My voice, tired and somnambulant drips wearily into your semi-circular canal every fortnight, and yet we have never met.  It’s like that old saying, “If a tree falls in the forest and no one is there does it hear Chris’ voice?”  Am I making a noise?


My avatar and I have been pushing out the RunRunLive podcast for over 7 years.  Do you and I have the 7-year itch?  My computers tell me that some thousands of you download these episodes.  I don’t know if that means my slippery words are actually worming their way in, around and past your tympanum.


It could be some wrinkle, some fold, some chaotic echo in the interwebs – a ghost protocol in the machine and maybe I’m just talking to me.  You know what?  I’m ok with that.


I’m grateful for the opportunity, the breath and the energy to spew forth this endurance sports manifesto every couple weeks.  Boo rah! Hooray for us, you and I the ghosts of the roads and the tracks and the forest trails.  The echoes of the footfalls in the dim mornings.


We live!


You know I’ve never had advertisements on the show.  But, of course we have expenses.  I have 2 mistresses now and the price of ammo and yak food keeps going up so this week’s show is brought to you by “”.


You know how it is.  You can never find good quality sticks when you go to the store.  And when you do find them they are overpriced and low quality.  Well Bill and Bob Fluglewort recognized this problem and founded ‘’


Each month they’ll send you a personalized box of sticks right to your front door. How do they do it? Well let me tell you…The FLuglewort twins bought an advanced stick factory in Brazil and source their sticks direct – cutting out the middle-man.


And the best part?  It’s only $9.99!  Box of – use the coupon code DUMBASS for a 10% discount if you order yours now.


How much fun are we having?  If you’re not having fun, you’re not doing it right!


On today’s show we have an interesting chat with Jake Brown who is running around the US barefoot meeting people, having adventures and promoting the universal good.


In section one I’m going to revisit Fartlek runs because, let’s face it after 7 years of podcasts I’m out of running topics to talk about!


In section two I’ll share some thought on the role of travel in formulating your life.


My training has been interesting over the last two weeks.  When I last talked to you coach had thrown me into a high-mileage week and I did not respond well.  I was over-tired and all my runs were awful.  Classic over training symptoms. The hot and sticky weather didn’t help either.


But we rectified that by backing off for the last two weeks and I’ve bounced back.  This week has been good and my energy level is back up.


The warning signs are very obvious.  My runs were a struggle. My heart rate was elevated. My sleep patterns were off.  My old injuries started flaring up.


The Buddha said ‘when the universe wants your attention it throws a pebble, if you don’t listen it throws a rock, if you still don’t listen it throws a brick and if you still don’t listen it throws a wall’  Your body is very good at telling you when you’ve done too much.  You just have to listen.


I also was trying to work the Miracle Morning routine into my life at the same time.  This meant getting up early to practice a morning routine of meditation, affirmations, reading and writing – but when combined with the heavy workout schedule it just led to sleep deprivation – which made me stupid.


I couldn’t remember anything.  I was cranky and short tempered.  I had weird food craving and lack of will power.  I ended up eating some Cheetos at work that messed up my digestion for two days. (Shouldn’t Cheetos have the same dire warnings as the pills they peddle on TV?)


I’m back in balance now.  One thing I realized is that the powerful part of the Miracle Morning routine is not the getting up early part.  It is the daily practice part.  No matter what time you get started just make sure you give yourself the gift of the first hour before you check your email or log into facebook.


I asked a serious question in the Miracle Morning community on facebook.  I said, my wife likes to stay up late watching TV in bed and I can’t sleep with the TV on.  I need to get to sleep so I can get up.  What do I do?


Many people said TV’s should not be in the bedroom and I should throw it out the window. Others, hilariously said I should trade sex for TV.  But an excellent suggestion was to get earplugs.


The problem with earplugs is how do you hear the alarm?  The solution is to get a Fitbit with a vibration alarm. Yes, I ordered a Fitbit because I can’t sleep with the TV on.  I bought the Fitbit HR.  I’ll get my daily HR too which is good for someone like me who has the dodgy heart.


On with the show!


fartlekSection one - Running Tips


Fartlek revisited - >


Voices of reason – the conversation


Jake Brown -


I believe we can affect great change in small ways, do a little more with a lot less, and that everything we do is significant and so should be done consciously.​​ I also think it is important to realize that everything we're conditioned to think we "have to" do is actually a personal choice. My goal isn't for everyone to kick off their shoes and go live in the wilderness; rather, it is to help others appreciate what they have for what it is, and what it's really worth.


The Basics:

unrun​The Bare Sole Project is my private initiative to promote a Global Community and Conscious Lifestyle. My expeditions and sub-projects are funded by my awesome sponsors and generous donors. I raise money for charities and donate up to 51% of my personal income to 501(c)(3) organizations which were introduced and recommended to me by the people they've helped. In my travels I encounter artists, writers, craftsmen, activists, and such; many of whom have a platform here to share ideas, sell products, display and sell art, share ideas, and be heard; some I am helping to kick-start and others are partners who give me a commission - we're all here to help each other.

As a foundation for this work and to provide examples of the real connection between us and our neighbors thousands of miles away, and to show the benefits of living consciously, I have spent over two years living on the road, beginning in Fall '12, and (though this could change) estimate I have another two years to go. I travel the United States on foot and by hitchhiking; meeting, engaging, changing and being changed by thousands of people from all places and walks of life. I've spent most of the last two years in a tent, though since Fall '14, it seems the BSP network has increasingly fewer holes and I often am within reach of friends and fans (who are friends, waiting to be met).


So basically, the "Bare Sole Project" is my way of saying: This is your story too and I'm proud to be a part of it. I hope you like it, but more importantly I hope you will learn something from each other; even if you're only entertained, just remember that what you see here, read in my posts or in the news, is all a product of the countless individuals who have met and influenced me over the years and miles.




Section two – Life Lessons


The Traveling attitude - >




Great job my friends.  You are accomplished citizens of the RunRUnLive communal congregaqtion.  You have made it to the outer reaches of Episode 4-318 of the RunRunLive podcast.  How do you do it? I’m impressed, I really am.


I supposed to go up to Vt to do the Bike and beer weekend with my Buddy Dan.  Who we have interviewed here before – way back in the dawn of time.  He was in my wedding party and my freshman dorm in undergrad.  It’s amazing that our trajectories have synched over so many years. He’s the one who got me into Mountain bike ultras.


But, alas, my darling wife has other plans for this weekend that involve new toilets at our Cape house.  I’m ok with that.  Installing toilets is like a sprint triathlon, it sounds hard but it’s actually quite simple.


So it looks like my next race will be my Hood-to Coast Adventure at the end of the month.  I can still take donations if you’d like to help me fight cancer.  The links are on my website at RunRunLive and in the show notes.


After that we’re running the Wapack Trail Race.  Come up and join me.  18 miles of beautiful trails.  4 mountains twice. But they’re small mountains.  It’s very friendly.


To take you out I’ll share with you a short piece I penned one morning while deep in the trance of the Miracle Morning.


“Mastering others is strength.  Mastering yourself is true power.” – Lao Tzu


I have said it often and I will say it again.  You cannot hope to influence others unless you know yourself.  This is what holds us back through most of our lives.  Our ability, not to ignore our inner demons, but to invite them in and make peace with them.


Nagging wives, busy politicians and invasive bosses all lack the ability to lead people.  They have not learned to lead themselves and instead manifest their weakness in their attacks on others.  If you are centered you can surf above the tumults of this tacky world and see it from a position of strength.


They world won’t teach you this.  You have to seek self-knowledge on your own.  The world doesn’t want you to live at peace with yourself because there is no profit in that.  The best way to control people is to let them be filled with fear and unsettled.  Then they will mindlessly take any answer and buy any product and give away any liberty for a chance at inner peace.


You don’t have to.  Inner peace is inside you.  Your true power is waiting for you to walk naked through the doors of perception.


Look inward.  Make peace with yourself.  Understand what your strengths and weaknesses are.  Understand what makes your happy and what troubles you.


Start to think.  Start to absorb.  Start to review and communicate what makes you powerful.  Start to believe.  Build that strength every day by stacking one rock on top of another until you have a castle of self-power.


That is the power of daily practice.  Practice in the discovery of self and then the affirmation of that self and THEN the projection of that self out into the world, out into the universe.


This is not a project that has a completion point.  This is a lifetime of effort and practice. This is the process of wearing away the messy dirt of the world and scrubbing clean the windows to your soul.


Begin today.



And I’ll see you out there.





Closing comments


Support my Hood-to-Coast Relay for Cancer Research -



Direct download: epi4318.mp3
Category:Running -- posted at: 10:39pm EDT

The RunRunLive 4.0 Podcast Episode 4-317 – Tim Lee Qualifies for Boston

(Audio: link) [audio:]

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Intro Bumper:

Well hello my friends. Welcome to episode 4-317 of the RunRunLive Podcast. I hope you’re doing well and enjoying your summer – or your winter – if you’re on the other side of this rock we live on. 

Today I’m going to change up the format a wee bit.  Because I can.  Because it’s my podcast and I can do whatever I want with it.  But it’s not about me.  It’s about you.  And I hope you can get something, some small glimmer of insight into your own soul from listening to me do things and talk to people and ask questions. 

That’s my purpose here.  That’s how I find fulfillment.  I use my, albeit miserably poetic, communication skills and my passion for endurance sports and my love of learning to give you the spark to do your own thing and have your own adventures.  I’m the poster child for proof that the everyman can work adventure and learning and struggle into his life. 

And if I can do it and so can you.

I don’t care if you give your credit card.  I don’t care if you get your razors and ointments and unguents from Harry’s. I don’t care if you use or legalzoom or mailchimp – although I think mailchimp has a better sense of humor than constant contact – I just want you to get up off your bum and do something, learn something, feel something.  Live.  Have an adventure.

So…anyhow…I’m going to lead right in today with my interview of Tim Lee who qualified for Boston just recently using the plan I laid out in my latest book ”MarathonBQ – How to qualify for Boston in 14 weeks (with a full time job and family)”. 

This is not intended to be self-promotional.  Don’t get me wrong - It tickled me to death that he was able to do this, but I thought you folks could gain some value from Tim telling you he didn’t think he could do it, but he did!  He took a leap of faith, went outside his comfort zone and surprised himself. 

People always act like there’s some sort of secret code to running faster.  There isn’t.  All you have to do is consistently run more volume and more quality.  That’s it.  There are lots of plans that embody this.  Actual most plans embody this.  My philosophy was to look at that concept and distill it down to the simplest, direct path from where I was to where I wanted to get to – which was a qualifying time. 

After Tim I’m going to give you my overly long race report from the Olympic triathlon I did after we last talked.  I might even sneak in some music.  Because I feel like it.  

Again, I don’t do race reports to be self-congratulatory.  I do race reports to understand that truest crucible of our sport where that daily mental and physical training meet the reality of race day.  It’s where we are laid bare.

I’m coming to you live from a hotel in Atlanta Georgia where I’ve been hired by the local shadow government to take care of a couple bad apples.

It’s hot and humid down here.  Coach is ramping me up and has me doing 1:30 worth of work every day.  It’s hard to squeeze in.  Even if I go out in the morning it takes 30 minutes to stop sweating after.  And your clothes never dry. You know I wear the anti-fashionable tech short-shorts and even those won’t dry.  It’s super icky. 

I wasn’t going to climb back into wet clothes so I washed them out in the tub and dried them in the hotel’s laundry room.  But my Hokas are totally stinked out and slimy.  It’s not pleasant. 

Coach has me doing some surge runs and I’m playing with my pace to see how my heart responds and to see if I’m ready to increase the quality of my training and get some speed back.

The other thing I’ve been working on is trying to get 8 hours of sleep.  I know I hint at being a bit of a wizard at time management, but having such long workouts and trying to get enough sleep is killing me.  If I get up at the crack of dawn to do it I’m barely getting to work on time and have to go to bed at 9:00.  If I do it after work it’s time for bed by the time I stop sweating!  I’m not getting anything done!

But I’ll just keep plugging away…

I’ve been testing out Backgammon apps on the iPhone.  You kids may not believe this but when I was in college we didn’t have a TV, (let alone internet or cell phones).  My roommates and I would have epic card games, bridge and hearts and we’d also play a lot of Backgammon. 

What I like about backgammon is it’s a luck based game.  You have to have a little skill but it’s not chess.

The first app I downloaded was fine but after a couple games I figured it out. It was very timid, very risk adverse.  It made poor decisions because it avoided risk at all costs.  I was able to beat it 95% of the time because I took calculated risks.  I finally deleted it because it was boring. 

Then I got another one that was totally the opposite.  It just blitzkrieged me every game.  I couldn’t win.  The closest I ever got was to be up 8 games to 2 and I lost that match 15-8.  I deleted that one too because I think the dice were rigged. 

Again, it’s not chess.  Skill level can only offset the luck of the roll so much.  It’s statistically improbable that I could lose 95% of the games. 

Now I’m testing one that’s playing against other people on the web.  It’s slow and you have to be online but at least it’s real. 

That’s the way it is in life.  You’re never going to get anywhere unless you take some risk.  It’s the fine art of balancing risk and return that makes the chaos livable.  Just make sure you’re not over estimating the risk and underestimating the reward like most people do.  Really, what’s the worst that can happen. 

Roll the dice.

On with the show!

Section one - Running Tips

Not this week!

Voices of reason – the interviews

Tim Lee

Left Coast living Canadian. Husband and Dad of 1 teenage boy. Determined to run and cycle my way through my bucket list. London, Athens, Tokyo, Honolulu, Alpe D'Huez, Ventoux, Tourmalet, Stelvio, Mortirolo. Just to name a few. 2016 Boston-qualifier. 


Twitter: @acmedragon337


Massachusetts Triathlon Olympic Distance Tri Race Report



There ya go. Another race in the bag and another podcast in the can.  That triathlon had some nice swag too. I got a bottle, a shirt, a nice medal with a bottle-opener in it and a nice bike bottle. 

I have some new electrolyte replacement stuff I’m testing too.  Seems to work well in the heat and sits in the stomach lightly.  Whenever I start testing any powder-based drinks I always mix them half strength to start.  If the directions say to add a scoop, add a half a scoop instead and see how that works. 

I like the UCan but it doesn’t’ sit easily in the gut when the weather is hot – even though I have a pretty strong gut.  I’ve never had any instances of ‘losing’ my drinks but it does get rumbly and it can be a naggy annoyance during a race.

I’m gearing up my fundraising for the Hood to Coast Relay at the end of August.  I’m taking a whole week off and meandering across the country from South Dakota to Portland Oregon with my wife.  Our marriage has survived 30 years. We’ll see if it survives this!

Check out any page of my website for the donate link.  I can really use your help.  Remember – 7 years’ worth of Ad-free podcasts for you – the least you can do is throw $20 towards cancer research!  I mean it’s Cancer Research not my personal hot tub and floozy fund.  I don’t see any of this money, it goes directly to the Portland Cancer Research place.

Like I intimated last time I’m going to bail out of the mountain bike race in August.  Instead I’m going to go up to my buddy’s house for a Beer and Bike weekend.  Then I’m going to run another relay with my club called the 100 on 100 in Vt which is basically a one day race where I’ll run three legs of 10k or so. 

Not sure what I’m going to do in the fall.  I have one eye on my Heart to see how much of the AFIB is gone and whether I want to push it or not. 

My garden is producing beans and red raspberries like there’s no tomorrow.  I’ve got a few apples.  My squash, peppers and tomatoes were a bust this year. 

The body count on the back yard vermin stands at 3 juvenile woodchucks, 3 bunnies, a raccoon and a grey squirrel.  I still haven’t caught the momma yet, but I my parsley is starting to grow back unmolested.

And, finally, after my run last Sunday I took my chainsaw and went out into the woods.  I removed that oak tree that was across the trail.  The one that knocked me off the head and broke my teeth.  It is no longer hanging over the trail.  It is cut and stacked.  I intend to sneak out there with my truck and fetch it for the fireplace at some point.

Don’t forget to say yes to adventure and sign up for the Wapack Trail race on September 6th at the Windblown ski area in Ipswich New Hampshire and join me for some mountain running smack down fun.

We added a Facebook page and an event for it.

One of the things that frustrates me is when people have an attitude of scarcity.  Scarcity is a form of fear.  It’s a low-level fear that comes from the fear of not having enough or losing what you have.  It becomes a self-fulfilling prophecy.  When you have an attitude of scarcity you invite scarcity into your life.

You are born with everything you need.  Everything else is gravy. Life is not scarce.  Life is abundant. 

I see people acting out of scarcity and they tend to hide, and hold back, and hoard.  They don’t move out of their comfort zone because of that low level fear of what they might lose.  Scarcity eats you alive.

The way out of scarcity is to move.  Even if you don’t know where you are going.  Even if you don’t know your purpose. Even if you don’t have any discrete goals. Just move.  Roll those dice and pick a direction and move. 

Once you start moving you’ll find abundance on your journey.  And I’ll see you out there.

Closing comments

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Direct download: epi4317.mp3
Category:Running -- posted at: 9:44am EDT

Episode 4-316 – Matt Crehan - Graphic Running

The RunRunLive 4.0 Podcast Episode 4-316 – Matt Crehan - Graphic Running

(Audio: link) [audio:]

Link epi4316.mp3

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Intro Bumper:

Hello, good morning, good afternoon, good evening, depending on where you find yourself physically located on the space-time continuum relative to the orbit, tilt and spin of this muddy rock. This is Chris your host and this is episode 4-316 of the RunRunLive podcast.  

Why 4-316? Well, my current numbering scheme topology reflects the different incarnations of the RunRunLive Podcast over the last 7 years.  Some of these incarnations were due to new or failed technology, some because I just felt an inflection point creep up on me like stern, but stealthy, thief in the night.  So…this is version 4 of the podcast and the 316th official episode. 

Anyhoo…the current version comes out every 2 weeks.  I try to get them out on Fridays because I know most runners have their long runs on the weekends.  I try to keep it under an hour in length so it fits into your workout.  I cover topics related to endurance sports that interest me.  I interview people related to this, and I salt in some life motivation and balance topics to assist you on your journeys.

In today’s show we chat with Matt Chrehan who has produced a graphic novel around the Prefontain story.  I was interested in this because, at least for me, endurance sports is a highly emotional and impactful endeavor – but this epic-ness tends to translate poorly into communication mediums, such as film.  

In the first section we’ll go into more detail on water bottles than you ever imagined could exist.  In section two I’m going to give you the race report on my first Olympic Distance triathlon – that I haven’t done yet.  It’s actually this weekend, but through the power of visualization I’m going to tell you how I win my age group.  

I’ve had as great couple weeks of training since we last talked.  I feel strong.  I ran a nice 2-hour trial run in the big rain storm a couple weekends back and managed not to run into anything, hit my head OR fall down. 

This past weekend was out 4th of July holiday.  I went down to my house on Cape Cod and got some excellent volume in.  Thursday I biked down to Chatham light, ran a 1.5 hour out and back on the beach and biked home.  

I got a bit turned around on the ride home and the whole session ended up being close to a 2.5 hour brick.  I always get lost on the Cape because it all looks the same.  It’s like those old Flintstones cartoons where they just repeat the background scenery to save money.  The Cape has no landmarks it’s the same scrub oak and pine and cottages repeated on an infinite loop.  

Saturday I did a 1 hour ocean open water swim across Pleasant Bay in Harwich.  It was low tide and I had some challenges trying to stay out of the boat moorings but not scraping my nose against the horseshoe crabs on the bottom.  Then I hopped on Fuji-San and spun out a 2 hour ride on the rail trail. 

The rail trail was nuts.  Jammed with holiday traffic.  I was just trying to go for an easy spin and catch up on podcasts.  Whenever I passed a real cyclist they felt compelled to catch me and ride with me.  I guess when some old dude on a rusty old Fuji passes you on the rail trail you have to justify your roadie-credentials.  

Then on Sunday I went out for a 2.5 hour long run in the heat of the day.  It was a bit rough, but good preparation for this weekend’s tri.  So, yeah, around 8 hours of endurance training over the weekend plus yardwork and I got to spend some quality time with my wife. 

I patched up the small tears that have been appearing in my wetsuit as I use it more.  I have a can of that “Seal Cement” which is this viscous black goop like roofing tar.  It’s like that stuff they use up hear in the North East to fix the cracks in the roads. It works great on wet suits.  I made a bit of a mess with it, my application is not going to earn any artistic awards but functionally it does the trick.  

That sure sounds like a lot of activity as I read through it.  

I get the sense that sometimes people think I’m a workaholic.  I don’t think so.  I think that moniker applies to people who are out of balance in the way they pursue their work.  They subsume all aspects of their life to the mindless pursuit of work.  Mindless because they work for the sake of work and not because that work aligns with some purpose.  

Workaholics try to lose themselves in work because they are afraid.  They are afraid to confront themselves, to look in the mirror and have to see themselves.  They use work and struggle as a mask or a drug to justify not engaging in life, because it scares them. 

It’s an addiction, and like any addiction it allows the addict to abdicate their free will to some other power.  

I’m active.  I’m kinetic.  I don’t like idle time.  I believe there is something worthy in spending yourself fully in a noble cause. But I’m not addicted to work.  I drive my own boat and I’m accountable for the direction of that boat.  I’m ok with the chaos of the ocean and the random winds of change that buffet upon it.  

That’s what I would like you to think about.  Why do you do what you do?  How does it align with your purpose?  How could you rebalance your life to find more positive stress?  

I’ll tell you a secret.  The times when I am most at peace, when I sleep soundly, are those times when I’ve executed well and fully some work that makes a difference.  

And for that I am grateful. 

On with the show!

Section one - Running Tips

Water Bottle Deep Dive -

Voices of reason – the interviews

Matthew J.J. Crehan -

On 30th May 2015, Matt Crehan Comics will release The Art of Running: The Steve Prefontaine Story, which tells the story of the legendary American distance runner Steve Prefontaine.

 The Art of Running details Prefontaine’s extraordinary life in graphic novel form for the very first time, from growing up in Coos Bay and attending the University of Oregon, to his visit to Munich for the 1972 Olympic Games, and his unfortunate and tragic death at the young age of 24.

 Publication of the graphic novel was funded by a Kickstarter campaign in 2013 which raised £5,261 and helped to pay for the artwork and printing costs.

 As Prefontaine always saw running as a work of art, his love of the sport is beautifully told through the graphic novel medium where the movement of running can be explored and detailed perfectly. The book will feature a foreword by British distance runner and 1974 European 5000m Champion, Brendan Foster CBE, and will be launched to commemorate the 40th anniversary of Prefontaine’s death.

 When asked about The Art of Running project, Matthew said: “I wanted to show the sport of track and field as a real art form, as Prefontaine always thought of it, and give athletes a book that was something different but also inspiring.”

 The Art of Running is Crehan’s first published graphic novel, his previous work included the re-launch of classic British comic character Alf Tupper: The Tough of the Track in the pages of Athletics Weekly, as well as having several short comics published by GrayHaven Comics and Ninth Art Press.

Matthew J.J. Crehan

Writer / Letterer / Marketing Executive

(+44) 07432 688 034

Section Two – Life Lessons

Massachusetts Triathlon Olympic Distance Tri Race Report



Ok my friends – that’s it.  Nothing left to do now except gracefully slink towards the exit an hope nobody notices that we split our pants laughing out loud at the antics from episode 4-316 of the RunRunLive Podcast. 

I’ve got that triathlon this weekend.  I’m not worried about it.  Assuming I can avoid all the B-movie obstacles it should be fun.  Forecasts are calling for a hot day but even at my leisurely pace I should be back in the barn by 10:00 AM.  

I have Fuji-San all cleaned up and ready to go.  I bought as new helmet and have so far avoided bashing my head on anything.  

After this race I was going to ride the Hampshire 100 but my MTB buddies aren’t doing it so I may pass.  After that is the epic road trip to Hood to Coast in Portland at the end of August.  I’m still offering a size large, brand new, Team Hoyt, Addidas Jacket with a $65 price tag still on it.  The rules of the game are if you contribute $50 or more to my cause you get a chance to win the jacket!  So far your odds are very good! 

Check the show notes for a picture – it’s a super nice jacket.

On the domestic front my garden is having up and down.  Looks like I’m going to get hundreds of pounds of potatoes form my potato box. I’ve got lots of beans.  I’ve got a great crop of berries.  I’m going to get some apples because I managed to prune and spray this year.  

My tomatoes and squash aren’t doing very well, which is a disappointment.  And I’ve got a rodent problem.  Not the Chipmunks.  Not the rabbits.  I’ve got a population explosion of woodchucks.  They’ve eaten all my parsley and lettuce and even snacked on some of my cilantro.  

They are quite brazen.  I’ve seen a momma and several babies hanging around the yard.  I moved my remaining parsley pot up onto my back deck and they climbed the stairs to get to it! 

I decided to bring the fight to them.  Frist my wife and I had some fun throwing smoke bombs down the holes in the front lawn, which although I’m sure is quite useless, creates quite a show and makes you feel like you’re doing something. 

I brought out the big trap and baited it with apples.  I’ve caught two of the young ones so far.  You may ask, “What do you do with them when you trap them?” Well, I know it’s bad karma but I was going to drown them in a water barrel.  I mean, I’m a tough guy.  I’ve watched several Al Pacino movies.  

But when I tried that the trap was about 4 inches too long so instead I just gave it a nice refreshing bath as it clung to the top of the cage looking at me.  

Now, as we all know, it’s illegal to transport and release wild animals.  But if said wild animal just happened to be taking a relaxing ride in the back of my truck, for, you know, purely enjoyment purposes…and the cage just happened to be open when I parked at the trail head for my mountain bike ride…and that hypothetical wild animal chose to exit the cage and the truck at that point in time…well that’s more a case of free will in action than the unlawful redistribution of gophers. 

You’d think that old border collie that lives in my house might scare them off.  

Well it’s getting late and I’ve spent too much time on this today.  I’ve got to go grocery shopping and pick up my mountain bike from the repair shop.  

Don’t forget to say yes to adventure and sign up for the Wapack Trail race on September 6th at the Windblown ski area in Ipswich New Hamshire and join me for some mountain running smack down fun.

You remember Bruce Van Horn from a couple episodes ago?  I was listening to him recently and he did this bit about how he loves everyone.  He tells people every time they meet someone new to think in their heads “I Love You” and it will force you to have empathy in the interaction.  

Well, being from the North East, we are not a very touchy-feely culture.  And the thought of telling random people “I Love You” cracked me up.  

I tried this with some of my interactions during the day, and you know what?  It works for me.  It totally changes the interaction.  Not because I love anyone but the process of thinking it is just so culturally absurd it makes me laugh internally, which breaks me out of my frame, which pulls me into the interaction in a new light.  

It’s the equivalent of imagining everyone you meet with bunny ears.  It breaks your frame and allows you to approach the interaction unbiased. 

Give it a try.  But don’t try to hug me.  And I’ll see you out there. 

Closing comments

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Direct download: epi4316.mp3
Category:Running -- posted at: 5:44pm EDT

The RunRunLive 4.0 Podcast Episode 4-315 – Gary Allen and I talk running


(Audio: link)






garyallenLink epi4315.mp3


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Intro Bumper:


Hey there! This is Chris your steward for today’s ride along the colorful roadway of endurance sport. Practically, this makes for three podcasts in three weeks for you from the RunRunLive headquarters (Located in a dank cave in Western Pennsyvania that at one point in its history housed bandits, velociraptors and coal miners), just kidding, I’m actually in my home office.  I did have a trip to Denver, but it got canceled.


Episodes 4-313, 4-314 & 4-315 should be in your inbox, slightly out of order, due to a disruption in the space-time-chance-&-luck continuum.


mayflower-smallI seem to remember closing Episode 4-315 with the note that I intended to run a ½ marathon in Plymouth.  That would be two weeks ago now, and I did indeed run it.  First actual race for me since the heart procedure so my main goal was, as is my practice now, not to die and have fun.


My top concern was that I might pull something or otherwise hurt myself, given that I have not been doing much road work since Boston.


Coming off of Boston having run 8:30’s I figured that something in that range would be easy enough.  On the top end, if I felt good, sub-8’s would not displease the running gods.


I told coach to NOT taper me for the race, just treat it like a long tempo run.  I kept a nice training load right up to a bike and hard swim workout the day before.


A bunch of us from my club got up and drove down in the morning.  Brian had looked at the course map and said the first half was flat-to-down-hill, with big, long hill at mile 6 and then rolling hills to the end.


This was a first year race, but there were close to 2,000 runners.  The first mile was a bit jammed up, but I broke free and was feeling good enough spinning out the downs and flats, going a bit too fast, like I am wont to do.


I had my Garmin on but wasn’t looking at it, just running, chatting up the pretty girls, thanking the volunteers and having fun.  Looking at the data, those first 5 miles were in the 7:20 range, and that’s a bit fast (right now) with no taper, no training and a wonky heart.  I knew it was non-sustainable going into the hills.  My Heart rate was good – nice zone 4-5 effort but no flipping out into the 180-190 Afib range.


There was a water stop at mile 6 with porta-potties, so I stopped to have a rest, and reset my pace a bit.


There was a mile-plus hill from Mile 6, through the 10k and mile 7.  And it turns out this wasn’t the only one.  What Brian had called ‘rolling hills’ was a set of long steep hills over the last 10k that must have really beat up the back of the packers.


I just geared down and worked the hills, giving back some time but not suffering too much.  My legs weren’t all that peppy from the lack of taper.  I came in, according to the timing chip right on 8 minute miles, and looking at the data, my HR stayed in bounds for the most part, so I’m going to call that a win.


I mean, I could worry myself by remembering that I was trying to break a 1:30 ½ and ran a 3:23 at Boston 4 year’s ago, but that’s another season.  I feel like I’ die for a good run now, pun intended.


We’re done with the ‘happy-see-the warm-sun’ part of summer up here and into the ‘hot-sticky-horsefly-infested’ part of summer.  I was down in Atlanta last week when they were having a mini heat wave.  I got up in the morning to run and it was awful.  There was no oxygen in the air and I ended up coming back to the hotel soaked like I had been swimming.


Which is a pain in the butt, because then I had to pack up and get to work.  First, what you have to do is rinse out your wet stuff in the sink to remove some of the toxic man juice.  Then you roll them up in a couple towels and walk on them.  Then you put them in a plastic bag and pack them.


This worked ok except my Hokas were sweat soaked too.  I put them in a plastic bag and packed them but forgot about them until Tuesday this week and that was a horrible thing to have to put on those still-wet-festering shoes to go for a run. Ewwwww.


Then, after that Tuesday run I was soaked again, even though I exercised my rule of thumb that you can run shirtless under two conditions, 1) you have an attractive body or 2) you’re over 50.  When I got home I put those clothes directly into the washing machine, as a form of hazmat isolation.  But I didn’t run it because I wanted to wait until the morning.


My daughter decides to do some laundry.  She finds the wet clothes in the washing machine and decides that they must have been washed and puts them in the dryer!


Domestic adventures…




Today we have an interview with Gary Allen who we have talked to before in version one or two of the podcast many years ago.  Gary is the race director of the Mount Desert Island Marathon.  But, more relevant is that Gray is a bit of a historian for the local marathon scene having been involved at a near-elite level for many years, and still involved.


I’m hoping it come off as two old guys talking passionately about their sport, not two old guys bitching at the kids to get off their lawn!


In Section one I will continue my series of how to start running from scratch with a piece on how to build your support team that you’ll need as you progress.


In section two I’ll pull some nuggets from the book I read last week called “Happy is the new Healthy, 31 ways to relax and enjoy life now!”



I had a person I was interviewing ask me a question recently.  You know how it goes in an interview, where at the end I smile and say “Do you have any questions for me?”


They asked “Are you happy?”  I think the question was actually are you happy in your choice to work for this company?  Are you happy at the company?


I answered the question the way it was asked.  I said, “Well, first of all, I’m happy because I choose to be happy.  My happiness has nothing to do with where I work or who I work for.:”


Of course your environment does influence your emotions.  I get pissed off at work situations.  I get blind-sided by irrational people.  I have to deal with idiocy on the same scale as everyone else.


But, I try to remember that those are environmental things and really only effect my happiness if I let them.


On with the show!


Section one - Running Tips


newrunnerBuilding a support network -


Voices of reason – the interviews


Gary Allen – Race Director of the Mount Desert Island Marathon


Gary Allen - Team Run MDI

founder & race director


gary at runmdi dot org

Mount Desert Island Marathon • Half • Relay


"Get Real Maine: Run MDI"


The Mount Desert Island Marathon is the premier event of host running club Crow Athletics




The exact origins of Crow Athletics are not that difficult to trace. In the early 1990's a group of Mount Desert Island runners were heading to the now extinct Boston Primer, a 15 mile road race held in Readfield, ME. As they were traveling down I-95 heading south (in a Buick station wagon as big as a house) the car full of runners suddenly thought that running as a team might be fun. The various names thrown out for selection (most of which are not fit to print) ranged from the utterly ridiculous to generic and much over used terms such as roadrunners, striders, racing team, track club and so forth. By the time the crew drove through Newport, (which is incidentally 26 miles from Bangor) someone pointed out how knarly the crows are that line the highway eating dead things that we all seem to run over in our big Buicks. After passing another group of blackbirds that literally wouldn't get out of the road (even with a ton of Detroit's best iron heading for them), the team name for our day of racing at Readfield was born. "Road Crows". We won the team division and the team name was used loosely over the next decade.


Moving all the way forward to winter 2001-2002 another group of Mount Desert Island runners decided our island needed an organized running club. Again, many potential names were proposed and thrown out (most again, not fit to print -- why do runners think up such sick stuff?) Gary Allen, who was in attendance on the Readfield trip told the story of the original "Road Crows", and Crow Athletics as we know it today, was formed.


Our club has since slowly and steadily grown into one of the most forward thinking, fun oriented, outrageous running clubs in the universe! We love to point out to anyone who asks, 'Why crow?', that we runners (like crows) won't get out of the road, we're afraid of nothing, we are found in every state and nearly every corner of the world, and we are impervious to the weather.


Our members are of all abilities and hail from all over the US, Canada, and beyond. Some are among the best runners on the roads, while others run purely for fun! Our namesake mascot has even appeared as a tattoo on several Lifetime Members! We are a happy-healthyrecognized not for profit organization and annual membership dues (only $10 bucks) helps us to further our club and mission.


PS - Roadkill is a friendly little term we like to use in describing what we like to do to our race competition! CAW! CAW! CAW!


Section Two – Life Lessons


Book sample – Happy is the new healthy -




Ok my friends that’s it – the terminus of Episode 4-315of the RunRunLive podcast.  Those who arrive, survive.


One quick technical note:  At one point when I created a new version of RunRunLive a second podcast feed got added to iTunes.  If you search on ITunes for RunRunLive, two shows will pop up.  I’m going to ask Apple to eliminate one of them.  So if you find RRL-Feedthat the podcast disappears or you aren’t getting the fortnightly updates, go to iTunes and search again and subscribe to the other feed.


This is the correct iTunes Feed Link2


I bought new mountain bike for my daughter and last Sunday we went out for a ride.  I know all the trails around my house for miles and decided to take one that cuts behind the local ski hill.  It’s old farm road in the woods that runs behind one of the tubing hills.


I’m flying down this hill and I look up and there’s a rope across the trail about 3 feet of the ground.  I do some split second calculus and decide to lay the bike down and try to slide under it.  My intentions did not translate well and I bounced my noggin off the trail.


IMG_3213I had no idea where I was for a few minutes.  I gave myself a nice concussion.  Turns out I broke my helmet too.  I stopped taking the blood thinners and took it easy but I had a headache for a couple days.


It seems that they are running some sort of trial race over in the trails behind the ski area and had roped off the course.  I started to get a lot of comments on the social media that maybe I should stay out of the trails.  But, you can’t run scared.  You can’t live scared. You take the precautions you can, you wear a helmet and you don’t do anything stupid, but you can’t hide under a rock.


Remember, I’m looking for help with my Hood to Coast run the end of August.  I’m running to support Cancer research, because cancer sucks.  I’ll tell you what I’ll do.  I got a nice Team Hoyt running jacket from the Hoyts.  It’s a large.  It’s still in the wrapper.  Factory sealed. Pristine.


Biggest donation, let’s say $50,  in the next 30 days gets the jacket.


hoytjacketSupport my Hood-to-Coast Relay for Cancer Research -


I’ve got a great trip planned.  I’m going to fly into Rapid City, SD and drive west over the divide to Portland.  I’ve got the flights and hotels booked.  It’s going to be a hoot.  I’m taking my wife with me to give her something to complain about.  Anyone live along that route want to catch a run or have dinner or coffee let me know.


You folks remember Bruce Van Horn from a couple episodes back?  He just launched a new book called ‘Worry no More’ that he’s offering pre-release on the Kindle for 99ø if you like his stuff. amazon link for Bruce's new book


I’m training away and my next race is the Olympic Distance Triathlon up in Winchendon.  I feel pretty good about it.  I’ve gotten a couple swims in the open water of over a mile and as long as they let me wear my wetsuit I’ll be golden.


I bought this wetsuit a couple years ago when I was entertaining doing an ironman.  I hadn’t really used it much because my foot healed and I switched back to marathon racing.  I’m using it now in the open water and oh my goodness it is like having the swim cheat code.  It hold you in a nice balanced position so you can swim straight and easy without any struggle at all.  Wonderful technology.


After that I haven’t signed up yet, but I’m leaning towards riding the Hampshire 100 again.  I have to do some work on my 29er and learn how not to crash so much – but It’s a good challenge and my bike legs are coming back.


The one race I’m realwapackly looking forward to is the Wapack Trail Race on Sept 6th.  This is one of my favorite races.  It’s a hard race.  18 miles of mountain, technical trails.  Not for the 5K crowd.  But if you can run a marathon, you can run the Wapack and you will not find many other races like this one.  Consider it. Try something new.  Have an adventure.  Come run the Mountains with me.


I’ve got two interviews recorded for the next two shows.  One is with Matt, from Manchester England who created a graphic novel around the Steve Prefontaine story and the other is with Tim who used my MarathonBQ plan this spring to qualify for Boston.



Buddy-2015Buddy is sitting in the front yard barking at me through the door as I write this.  He wants me to come outside and play.  He’s old now and his hips bother him.  I don’t take him on long runs or on the road but we still get out in the woods for shorter stuff.


He loves it.  He loves to explore the woods and sniff everything and wallow in the mud holes even if it’s only 2-3 miles.  He’s been a good running partner and a good friend over the last decade.  I’m going to miss him when he’s gone.  It’s going to be hard to celebrate the big part he played in my life without feeling the loss, and the empty space he leaves.


I remember the time in he and I and Brian did a practice run of the Wapack. 20+ miles in the mountains and we had so much fun.  I can picture the way he used to fly through the air to catch a Frisbee.


I’m going to go take him for a walk now.  Because he’s my brother and he deserves the moment no matter how busy I am.


And as you’re walking your dog, I’ll see you out there.


Closing comments


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Direct download: epi4315.mp3
Category:Running -- posted at: 9:51am EDT

The RunRunLive 4.0 Podcast Episode 4-313 – Jens takes on the internet startup

“The lost Episode”

(Audio: link) [audio:]

Link epi4313.mp3

Support my Hood-to-Coast Relay for Cancer Research -

Intro Bumper:

Hello and welcome to episode 4-313 of the RunRunLive podcast.  It’s a beautiful day and I feel very lucky with all the gifts I’ve been blessed with.  

Part of the blessing is all of you, the people I’ve befriended over the years doing this show.  My life is so much richer for it.  So, thank you.  

I got to see one of my online friends this week.  I was out in San Diego and I originally planned to hop the redeye back but decided to stay over instead.  And ZenRunner drove out meet me.  We went for a run together, had a quick supper and a great talk. 

I love talking with Adam because he’s super smart and has a deep well of intellectual experience to draw from.  

I was telling him how I was working my way through the Head Space meditation app and how some of the days it was super hard to get my mind to quiet down.  

He told me that your mind is like water, sometimes it’s calm and sometimes it’s choppy.  You can’t really control that but you can manage your life around the knowledge of what state your mind is in.  

I think in practice it’s similar to how I sleep on airplanes.  If a plane is super noisy I’ll visualize that I am inside a clear box, a force field of sorts.  Inside the box all is quiet and calm.  All the noise and chaos is outside the box.  In much the same way I’m hoping my meditation practice, as pitiful as it is, will allow me to create that patch of calm water for myself within an angry sea. 

I’ve been getting in some awesome runs, especially trail runs.  I’m close to setting my race calendar for the summer and we’ll talk about that in the outro today. 

I went back to the cardio doctor for my 2-week review after the procedure.  They seem to think everything is well but they won’t declare success or failure for 3 months.  I guess there’s a burn-in period.  I’d better get the extended warranty.  

I’ve been watching my heart rate in my training and it seems to flip less.  We’ll see.  The trail runs have been really fun and it’s great to get back out into the green bosom of the world.  I got a pair of Hoka trail shoes and I love them so far.  Go figure, all the free shoes that I’ve gotten over the years and I fall in love with the ones that cost $130 a pair! 

Today we have an interesting chat with Jens who has started an on-line, peer-review, web site for running shoes.  He’s got a big idea about using the power of the crowd to rate shoes.  You might ask, “What does that have to do with running, Chris?”  

Well, you know I have a deep affection for entrepreneurs and also a fascination with the evolution of the internet and its ability to democratize and disintermediate.  Listen to what Jens and I chat about and see if you can tease out the larger moving pieces.  

In the first section I talk about what people see as their ‘purpose’ when they start running and what we can learn about it. 

In the second section I’ll chat about some stuff (that’s a technical term) that I have learned from hanging around venture capitalist and how some of the stuff you assume isn’t really true. 

It’s great to have summer here.  I feel good about the future.  

On with the show!

Section one - Running Tips

You purpose to start running -

Voices of reason – the interviews

Jens Jakob Andersen

Here are a few links: - read the text on the footer on the right - I'm the only founder and owner. - check this tool. It will blow your mind. A completely new way of comparing running shoes. - got massive media coverage from this research. We also did this one: Together those two got us into +100 newspapers/magazines around the world. Examples:,, and

Section Two – Life Lessons

Managing like a VC -


What did I tell you?  Isn’t Jens an interesting thinker?  What, you don’t like what I’m doing here?  You didn’t like this show? I’ve got good news for you then, you have reached the end of episode 4-313.  

In a few weeks we’ll mark 8 years since the first episode of RunRunLive came crawling ugly and badly recorded to life.  

That’s nothing.  Steve Runner of Pheddippidations is a having a 10 year anniversary this summer.  Adam is putting together a celebration audio collection for him – so send Adam your audio and let Steve know how much he’s influenced your life. 

Do you know who my first interview was?  My buddy Frank.  I actually went for a nice easy ride with Frank out on the Minuteman Trail down to Alewife last Saturday.  

He can’t run anymore because he’s got a bad hip but I’m going to talk him into buying a mountain bike and doing the Hampshire 100 with me this year.  

Yes, I’m going to spin up my mountain biking this summer as a change of pace.  I got a bike for my youngest and I’m going to see if I can corrupt her as well.  

I’m also quite close to pulling the trigger on an Olympic distance tri.  I’ll have to spin up my swimming – which is hard for me because I suck at it, but again, it will be good for me to get off the road marathon hamster wheel and let my body heal.  

And that, my friends is I guess the biggest news, and the hardest thing for me to do.  I’m not going to try to qualify for Boston this summer.  The new qualification deadline of Sept 1st just doesn’t work for my life balance.  

We’ll see how I do this summer and come back to it with fresh eyes, fresh legs and a fresh perspective in the fall.  You know it will all work out.  When you stop seeking the answer sometimes appears for you.  

The other race on my calendar is the Hood to Coast Relay that I’ll be running for cancer research.  Please lend me your support – Support my Hood-to-Coast Relay for Cancer Research - 

I haven’t locked down plans yet but I want to take some time, go out early, and drive through some of the states I’ve never been in on my way out there.  

The MarathonBQ book is doing well and I am starting to see success stories from people who have used it to qualify this spring.  If you know someone who yearns to qualify or just to take 30-40 minutes off their marathon time get them a copy of MarathonBQ.  It’s the real deal of how I qualified for Boston with my limited time and talent. 

Here’s a thought to take you out. 

As I mature in my years I begin to understand that life isn’t about a series of discrete goals.  Life isn’t a straight line.  Life is a compilation of seasons.  Each season is different.  Each season has its challenges and its gifts.  The season you are in is neither good nor bad, it just is.  

You have to be present in your current season of life and live it.  Don’t live in past seasons, don’t live in future seasons – live in the now that is your season. 

And as you turn, turn, turn, I’ll see you out there. 

Closing comments



Direct download: epi4313.mp3
Category:Running -- posted at: 11:34am EDT

The RunRunLive 4.0 Podcast Episode 4-314 – Bonnie Talks Easy Yoga 

(Audio: link) [audio:]

Link epi4314.mp3

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Intro Bumper:

Hello and welcome to episode 4-314 of the RunRunLive podcast.  Yes it’s been a month… or two fortnights… since you last received a RunRunLive podcast.   But now, your wait is over.  As you sleep I have silently packaged up another greasy ball of endurance sports content and slid it down the pipes of the internet to your electronic familiar.  

And it’s been a weird month indeed.  In my last missive from the field I told you how I had lost my computer, a Microsoft Surface Pro 3 that I have been using since last November.  And how with that missing computer went all the files for Episode 4-313 – ‘the lost masterpiece’.  

This week, two weeks later, after I had gotten a new Surface, procured all the magic software that I require for my clandestine audio wrangling and tickled my ganglia into producing today’s replacements show – Delta sent my old one back to me.  

Yeah, I got it back.  So next week I’ll double down and release the stillborn Episode 4-313.  It will be our little game of time travel! 

What’s crazy is how attached I am to my devices. When I lost it, it was like losing a friend.  I went through, denial, anger, grief and acceptance – then it shows up! 

My training has been epic over the last couple weeks.  I’m back on the Mountain Bike and back in the water and back on the trails.  As you didn’t hear in the missing episode I decided to get off the road marathon merry go round and have some fun this summer.  And fun I am having by the bucket load. 

I signed up for an Olympic Triathlon in Mid-July.  Is that where I line up with nations from all over the world and march around the infield representing my country in full splendor?  No, it’s not. It’s about a mile swim, a 22 mile bike ride and a 10K.  Twice as long as a sprint tri.  

Swimming is my weakest sport.  Weakest is probably the wrong phraseology.  Swimming is the part where I have the least racing confidence.   I’ve been trying to get into the pool and do some drills because I haven’t swum at all for almost two years.  

Last Saturday Coach had a 1700 yard pool workout on the schedule with a 2 hour bike.  It was a nice day so I decided to just go down to the pond and do it as a brick.  (Meaning do an open water swim in the pond and then take my mountain bike out for a tour.)  

I eyeballed the pond and guessed it was probably 1/3 of a mile across.   I got my wetsuit on and set out.  After I warmed up I fell into a nice rhythm.  The pond is still cold enough to be comfortable, maybe 75 degrees. The water was black and murky and full of pollen, and I was basically looking at nothing.  The sky was overcast so the sun wasn’t in my eyes when I rolled to breathe.  

When I had been doing a lot of pool work a couple years ago when that Plantar Fasciitis sidelined me, I managed to work out a 3-stroke alternate breathing pattern. Stroke – Stroke – Stroke – Breathe Right, 1 2 – 3 Breathe Left, and so on.   Miracles of miracles this seems to have corrected most of my slice.  When I sighted I was swimming fairly true towards the horizon.  (With My old 2-stroke cadence I basically swam in a circle and had to site and correct constantly.  

The cold water flowed by in a murky silence.  Dark and deep.  The grey skies muffled the world outside my goggles.  The tri-wet-suit kept me easy, balanced and true in the water.  The ear plugs completed the deprivation.  I fell into a deep meditative practice and pulled silently across the lake.  

When I got close to the end I turned around and pulled back.  There was a bit of a head wind and a little chop on the return but I was relaxed and strong, considering it was like my 3rd time in the water in 2 years.  

I had stuffed my Garmin under my swim cap to see if I could at least get the distance estimate.  It won’t pick up your HR through the water, but it will track the GPS, and if you put it under your cap it gets jostled around less.  

When I climbed out of the water at the town beach feeling tired but settled I checked the watch.  According to Mr. Garmin I had been in the water for 56 minutes and had swum 1.49 miles.  Really? I was blown away! Even if it was off by 30% that was a hell of a swim for my 3rd time in the water.  

I hopped on my 29er and rode the trails for another 2 hours – for a heck of a workout.  

So the lesson, my friends, is that your body doesn’t forget the training.  Once you have the endurance engine and the endurance mindset it doesn’t go away.  I rolled out tools that I trained into my body in the winter of 2013 – and my machine remembered them. 

I hope that Oly lets us wear wetsuits.  My two-piece leopard print bikini just has too much drag.  

I went out for a run the next day in the trails.  I was supposed to do like 1:45.  I’ve started taking Buddy for a first 2 ish mile loop, then I stick him back in the house and go out for the rest.  He’s getting old and his hips bother him  20 minutes is enough to get him some exercise but not wreck him. 

I’m pumping up this little hill on the trails behind my house, with my hat on, my head down and my headphones in, lost in the run and WHAM! I take an overhanging oak tree right off the noggin like somebody hit me with a 2 x 4.  

There I am laying on the trail seeing stars and I feel bits of teeth in my mouth! This tree fell across the trail about 5.5 feet off the ground and I ran right into it.  When I hit it it jammed my jaws and broke a couple of my teeth! Crazy.  So I took the dog home, put the tooth pieces on my desk and went out and finished the run.  No worse for wear but I did have to visit the dentist and get a bunch of teeth bonded up. 

Tuesday I ran 1:45 with my buddy Bob in the land locked forest and Wednesday I rode my mountain bike the 18 miles to work and back.  I feel like superman but I’m beat! I love summer! I love multisport training! 

We’ve got a great show for your today.  I have a chat with Bonnie Kissinger, triathlete, mom, engineer and Yoga instructor.  I used Bonnie’s yoga routines for my Boston training this year.  I think it helped and I definitely learned some new tricks.  (Old dog – new tricks). 

I wanted to plumb her thoughts on the current popularity of yoga and meditation and how we can make it more accessible for every day runners like you and me.  

In the first section I’ll chat about how beginning runners can find the time to start their fitness routines.  In the second section I’ll review a book I read last week called “The Art of Work” – that is about how to find your calling. 

Everything is cool.  It’s summertime and the living is easy.  The catfish are jumpin and the cotton is high.  

On with the show!

Section one - Running Tips

Finding time to start running -

Voices of reason – the interviews

Bonnie Kissinger

Coach Bonnie Kissinger is a 500 RYT and mechanical engineer, specializing in yoga for athletes. She is also a certified health coach and Ironman Triathlete. With 10 years of experience teaching yoga and focusing on functional movements in yoga, her instruction focuses on cultivating more balance within joints and better kinetic movements.

30 Min Hamstring Y Class:

Meditation 101:  Lesson 1:

Triangle Chat:

Section Two – Life Lessons

The Art of Work -


OK My friends, you lucky devils, you herd of catastrophically fortunate humans, you got to the end of the episode 4-314 of the RunRunLive Podcast and next week, if all goes according to plan I’ll post-date-launch episode 4-313 with some sleight of hand, so that future generations will never know there was a gap! Re-writing history we are.  

As it turns out, I’m racing this weekend.  Getting up at the crack of dawn on Sunday and driving down to Plymouth for the Mayflower Brewery ½ marathon.  I’m treating it as a tempo run, not a race.  I haven’t been training for road racing – so I just have to not hurt myself and get a little exercise with friends. 

My heart seems to be working ok.  With the multisport I don’t drive as much direct stress into it but it seems to be staying in zone 2 well and it recovers very quickly from efforts.  There’s an AFib support group on Facebook that Paula pointed me to.  It seems that this malady is quite common.  

You might say Chris, you’re pushing it too hard, but the multisport training is more of an overall body stressor than a heart stressor. It’s actually quite well balanced. I’m not worried about it or giving it much attention at this point – I’m just having fun. 

You know what else is really prevalent?  Cancer!  That’s why I’m continuing to support cancer research this summer.  I set up a page for the Hood to Coast Relay.  The link is in the show notes.  I’m still fleshing out my campaign, but any donation you can make helps.  Cancer sucks.  

Also I n the show notes are links to a few of Bonnie’s yoga videos that I used, and continue to use, in my training.  Check out her site and the resources she has there.  

It is summertime! I’ve already started harvesting salad from my garden.  My hops, my berry crops, my herbs and my beans are all thriving.  My peppers and tomatoes are a bit sad, I’ll have to give them some chemical encouragement this weekend. 

But my biggest success is the new potato box that we are experimenting with.  You build a simple board box, with 4 upright posts and flat boards up the sides.  I made mine 4 X 4 – which is a little large in retrospect.  

You start by putting one row of boards on – so in my case like 8 inches high.  You fill that up with soil and plant your potato sets.  As the potatoes grow you add boards and soil so the box keeps getting higher.  I’m up to 4 boards now with no sign of stopping.  I’m going to have 300 pounds of potatoes.  

In theory, you are supposed to be able to remove the bottom boards and harvest from the bottom.  We’ll see how that works.  That seems to run counter to Newton’s laws.  But, I’ll try.  You have to keep learning new things.  

I guess that’s what scares me or disappoints me about this heart problem.  It might mean I have to stop going longer, deeper and harder in my sports pursuits.  To me that means a curtailing of adventure.  I don’t do all this stuff for achievement, I do it for adventure.  That’s the itch that needs to be scratched. That’s how I’m wired. 

I like to learn.  As they say in the business world; “I’m a hunter, not a farmer.” How about you?  When was the last time you tried something new?  Something outside your routine?  Something that forced you to learn?  Something that, maybe, scared you a bit?  

How are you positioned to rise to a new challenge?  What would you do if you lost your laptop? How would you react if you learned you had a heart problem or something worse?

These people in this AFib FaeceBook Group are very scarcity and fear focused.  They bemoan all the things they can’t do.  Like a recent post where a bunch of them gave up sex due to fear of triggering a heart-racing episode – (which is kinda what sex is about, no?) 

All they can focus on is loss because they started with the wrong mindset.  They were never comfortable with what they had to begin with.  They weren’t grateful for what they had. With this existing negative mindset they are less capable to deal with any new challenges. They essentially see their heart problem as a confirmation of their negativity bias.  “See? I told you life sucks!” 

What if, and stay with me here, you instead saw your life and everything in it as a gift? How would that position you to deal with new challenges? Would, you maybe see them as opportunities?  Opportunities to break with the old, embrace a new beginning and rewrite the future? 

Maybe these things, as we have heard from so many challenged athletes on this show over the years, are not challenges per se, but gifts.  Ask yourself, what if you were given the gift of an eraser for your chalkboard.  What if you were forced by some event or challenge to wipe that future clean and start from scratch? 

And, how about this?  What if you didn’t wait until that car crash or divorce or disease to slap you up-side the head?  What if you started now and designed this cycle of renewal into your life? 

All interesting questions.  But what action can we take? 

It’s up to you.  There’s lots of tools out there for facilitating direction changes.  I would suggest having an adventure before the summer is over.  Take a leap.  I don’t know what an adventure is for you.  Maybe it’s hiking the Appalachian Trail.  Maybe it’s taking a sabbatical to work in a homeless shelter.  Maybe it’s writing that book that’s been kicking around in your head. Maybe it’s a road trip across the country with your kids (god help you). Maybe it’s walking into your boss’s boss’ office and saying “I have a plan!”. 

Large or small.  Take a leap.  Schedule an adventure in the next 3 months.  Large or small.  And let us know what it is.  

Cause some chaos in your life…and I’ll see you out there. 

Closing comments

Support my Hood-to-Coast Relay for Cancer Research -



Direct download: epi4314.mp3
Category:Running -- posted at: 1:18pm EDT

Honey, I lost the Podcast...

Direct download: ShadowPuppets-1.0.mp3
Category:Running -- posted at: 2:09pm EDT

Podcast Episode 4-312 – Randy Pierce – Mountains, Dogs and Inspiration

The RunRunLive 4.0 Podcast Episode 4-312 – Randy Pierce – Mountains, Dogs and Inspiration

(Audio: link) [audio:]

Link epi4312.mp3

Intro Bumper:

Chris Russell, a man barely alive…Heh, heh.  Yes I am old enough to have watched the 6 million dollar man when it premiered in 1977.  

Well Hello my friends.  Welcome to Episode 4-312 of the RunRunLive Podcast.  This is Chris, your host, and I’m glad to see you.  Won’t you come in, grab a towel and sit with me for a bit while you cool down from your exertions of the week?

It’s been a busy spring for me.  At the end of April I capped a worthy training cycle by running my 17th Boston Marathon.  6 Days later I fulfilled my role as titular figurehead (i.e. Race Director) at the 24th annual Groton Road Race.  Last week I spent a couple days in the hospital to have a special bionic powers installed.  

I prefer to think of it as an upgrade rather than a patch.  They didn’t fix a bug in my heart, they upgraded me to Chris 3.0.  Now I’ve got super powers, similar to Peter Parker, or Steve Austin.  

This week I rolled out to Phoenix at the crack of dawn Monday for a conference, bopped over to Denver to meet a guy for dinner last night and grabbed the Red Eye back to Boston.  (It was on the way). 

As I write this I realize how ridiculously busy that sounds, and I was a bit tired this week, but it’s not unusual for me, as you know by now, I run pretty fast in my life, so to speak.  There’s nothing here that coffee, running, meditation and denial can’t fix. 

I don’t want to make this about me, but I guess some of you might be interested in the exercise induced A-fib that I have/had and the procedure to have it fixed.  From what I’ve learned this condition, or this related family of conditions, where athletes develop anomalies in their heart beats, is very common.  

Typically they treat it with drugs and tell you to stop being such a type A butt-head, but there’s a whole range of pharmacological and surgical solutions as well.  

In my particular case the A-fib manifested when I went long or hard, basically any time I loaded my heart.  It developed over the course of 2-3 years and got worse enough for me to figure out something was up and I got a real diagnosis in January.  

It manifests as an irregular heart beat in my case and in exercise this means you lose efficiency and power.  The worst case scenario is that your blood pools in the heart chamber causing clots and stroke.  

It is caused by anomalous electrical signals that originate in the sheathing of the pipes of the upper right chamber of the heart, in my case. 

The procedure that I had is known as cryoablation.  They snake a catheter up through the big arteries in your groin into that chamber of your heart.  I suppose it’s a bit invasive but they don’t crack your chest open, which is a plus.  

When they get the catheter into that chamber of the heart they use a balloon with liquid nitrogen in it to ‘ablate’, in this case freeze the tissue where the pipes come in.  In this way they create a dam of scare tissue that block the signals from getting into the heart muscles and, best case scenario, cure the A-fib. 

So…yeah…that’s what I did last week.  They did all the blood tests, ekg and Catscan on Monday and then I went in Thursday morning for the procedure.  I was a bit of an anomaly myself in the hospital.  Those hospitals, as it turns out, are chock full of sick people.  

The nice nurses got me naked and shaved me up.  My wife finally got to have my back hair shaved like she’s been trying to get me to do for years.  I don’t remember it, but when I woke up they had given me the personal manscape as well.  

I know in the mens’ magazines this is sexy, but on me it’s like Golum on a bad hair day.  The entire area where they went into the groin artery was shaved up leaving Mr.s Happy with cute little Furor mustache.  

I was under for the procedure.  Out like a light switch.  I woke up in the afternoon, a bit groggy, but apparently successfully upgraded.  They said everything went well except that I was a bit fibrous in the core and they had trouble feeding the catheter up.  My abdomen is still sore a week later. 

I had to spend the night in the hospital.  I had my wits about me and was up and about by early Thursday afternoon so I was left trapped in a room in a hospital full of sick people with really bad food options and a lot of free time on my hands!  I cleared all my email and got caught up on work stuff and watched Netflix.  I can put up with anything as long as there is good Wi-Fi. 

Meanwhile a parade of smiling nurses came into my room and asked “Do you mind if I look at your groin?”  To which I’d reply, “Knock yourself out!”  It’s the most attention my groin has gotten in decades. 

Friday Morning they processed me out.  They told me not to run for a week or to lift anything heavy.  The concern is not for the heart but for the insertion site.  They don’t want you rupturing that groin artery because it will bleed a lot.  

They also put me on blood thinners.  The good news is that I won’t get a clot but I could very well die in a messy shaving accident. 

What’s the punch line?  I held off running until Thursday morning because my abdomen was still sore and I didn’t want to push it.  I walked a bunch through the week.  

Thursday morning in Phoenix I put my heart rate strap on and set out with not a small amount of trepidation (that’s a big word that means ‘fear’).  Yeah, I was, as much as I ever am, afraid of what might happen.  How would my heart react?  Would I pop my groin and bleed out in the gutter? I know it’s silly but you have these crazy thoughts, right?  Fear isn’t rational.  

I walked a 5 minute war up then brought my HR up into Z2 for 15 minutes and it was quite comfortable.  After 20 minutes in I threw in a little Z3/Z4 surge and the heart didn’t flip.  I was able to bring it up and bring it down without anything weird happening.  

Very encouraging data.  We won’t really know until I go long or do a significant long tempo run.  But, all in good time.  

To quote the late, great Hunter Thompson, “It got pretty weird, but it never got weird enough for me!” 

We have a great show for you today.  I have a great chat with Randy who is a blind runner from my area who talks about his inspirational summiting of all the peaks above 4,000 feet in the NH White Mountains with his guide dog, some of it in the winter!  He also ran Boston this year and we have a number of mutual friends in the local running community.  

In section one I tackled the question “What would I do if I had to create a good runner from scratch?”  The script I wrote for this piece is in outline form and I recorded it in a hotel room in Phoenix so it is a bit more conversational than my usual prose. 

The second section is a rant about why I can’t get a decent salad conveniently in the world. 

But – of course I’ve got my vegetable garden in too. And it is springtime in New England.  I built a new raised bed and used my compost in it.  The soil is a bit ‘young’ but I’m going to try growing beans in it.  Beans will grow in anything.  

I also built a potato box, which should prove an interesting experiment.  And I’ve moved my raspberries around and should have a bumper berry crop.  I managed to prune my fruit trees so we’ll see if I can actually get some fruit this year.  

The hops are up and going crazy already.  I’ve got some lettuce and cabbagy things in and some herbs seeded.  And I’ve got my chipmunk traps up.  With any luck I’ll be having fruit and veg from my own garden a month or so from now. 

On with the show!

Section one - Running Tips

How to create a runner from scratch -

Voices of reason – the interviews

Randy Pierce

As for links well our website is a pretty solid overview of many of the accomplishments and undertakings:

The In the media highlights plenty of reference material on Running, Tough Mudders, hiking and beyond. Meanwhile a couple of video clips on our documentary link will highlight still more for you. If you wish to understand more reference from the year long progression to the Boston marathon then I’ll call out a few specific links.Yesterday was the one year anniversary of my running my first Marathon (Cox Providence 2014) and in that year I’ve had quite the journey including a national Championship in my division (B1) and most recently Boston.

Post Boston Reflection:

Pre-Boston Celebration with links to key past articles like “Qualifying for Quinn”

That probably will flood you with photos and information aplenty to be ready but let me know if you would like more still.

Section Two – Life Lessons

I just want a decent salad! -


Alright my friends, it’s Friday, I’m working on 3 hours of sleep and losing altitude fast, but we have made it to the conclusion of episode 4-312. Congratulations. Now let’s move it to the exit before I fall asleep on you. 

Now that I’ve got the green light I have to figure out how to spin up my running again.  My next event is a ½ marathon in the middle of June called the Mayflower Brewery Half Marathon in Plymouth Mass.  

And then the Hood to Coast Relay at the end of the summer.  If anyone wants to join that we still have legs available – it’s relay and it will be an adventure.   I’ll be setting up a fundraising page for that and looking for help.

As you may have figured out I read a lot.  And I don’t just read within my areas of expertise.  Yes, I read business books and running books but I also read fiction, biographies, science fiction, short stories and any other topic that I find interesting in the moment. 

I would offer this up to you as a life lesson.  Study things you know nothing about.  I’m always pleased by the connections I can make between topics that are on the surface not related. But, my friends, everything is related.  Feed your brain a varied diet and you will see the connections. 

So…Watch what I do next…I am going to draw a connection between picking up beautiful women, sales processes and tantric sex.  How about that.  And I’m going to do it without garnering an explicit rating. Feel’s a bit like a dangerous high-wire act but what’s life without risks?

I should note, not that you’re going to believe me, but, this is all an academic exercise for me, I’m not in the middle of some bizarre midlife crisis where I jet off to the Caribbean with my secretary.  I don’t actually even have a secretary.  Although I do dig the Caribbean. Great SCUBA diving. 

The connection between sales process and pick up technique should be obvious.  In both cases you have to have a methodology to approach the target, get their interest by demonstrating high social (or professional) value, build attraction through a push-pull process of demonstrating interest but also challenging.  When you build enough trust you can test compliance and naturally move towards a close. 

Simple right?  It is amazing how much a sales cycle and a pickup cycle have in common.  But how do I tie in tantric sex? Here we go.  

In all three examples the first thing that you are told to focus on is letting go of the result.  If you are focused on the end result of the process it clouds your ability to execute the process and it prevents you from being in the present moment.  

For a sales cycle this means you have to let go of the desire to close the business.  For the pickup artist this means you have to let go of your desire to get the woman.  And for the Tantric sex you likewise reset your focus on the ‘now’ and not any particular climactic event.  

If you think about it there is an underlying life lesson here.  The ability to live in the present moment and be present to your partners, whether business or social, is your ability to add value and connect. But you can only do that if you are willing to let go of the end result. 

My friends, we spend so much time in our lives rushing from one thing to the next, from one goal to the next, from one result to the next that we forget that every moment in itself is truth and purity.  Are you free-wheeling peripatetically downhill to a frenzied end?  

Maybe you need to take the time to be present, especially in your interactions with the people in your life?  Don’t forget about right now, this moment, and appreciate it.  

And If I happen to run into you I will be sure to appreciate it and see you out there. 

Closing comments



Direct download: epi4312.mp3
Category:Running -- posted at: 3:45pm EDT

Episode 4-311 – Boston Marathon 2015 Wrap-up

The RunRunLive 4.0 Podcast Episode 4-311 – Boston Marathon 2015 Wrap-up

(Audio: link) [audio:]

Intro Bumper:

Hello, Hello and Hello, my friends.  Wow! A busy couple weeks since we last spoke.  This time of year always makes me think about whether or not we have too many balls in the air.  I’m really torn between whether having so many project going on at the same time is a bad thing or a good thing.  I think it’s a little bit of both. 

Having a lot going on forces you to focus on those things that are really important.  But, when you do that you let other things slide and someone in your universe is bound to suffer.  The other thing that I don’t like is when my life gets so full of activity that all the slack time is taken away.  It means that any new or cool opportunity that floats by necessarily has to be neglected in the wash.

Since we last talked I ran the Boston marathon.  I had a good day and I’ll give you the brief version of the race report in the first section today.  I also got coach on the phone to talk about the race and my training because I think there’s a bunch of take-aways and learning form this one. 

I managed to fundraise successfully for Team Hoyt.  I did not catch Bryan and Rick.  Even though it looks like Bryan had your typical first Boston experience he had too much of a head start on me.  I made up 45 minutes on him but that wasn’t enough!

In the second section I answer a question about how to stay in a healthy lifestyle when you travel for business.  Someone had asked the question in one of the LinkedIn groups I’m a member of – so I thought I’d give it some inspection. 

The other major event I was involved in was the Groton Road Race.  We pulled it off with no casualties and had another good day.  We had a big change this year where we ran the 10K and the 5K simultaneously on the same course.  It seemed to work out, we’ll see what the feedback is. 

I ran the course in the morning and it really is a beautiful course on a spring morning with the sun coming up over the hills. The cows and barns throwing long shadows in the pastures.  The old farm tractors resting in agricultural repose on the big hill up Common Street.  The quiet punctuated by spring-busy birds and the occasional wild turkey call.

It’s close to a spiritual experience for me.

In the intervening week between Boston and Groton I did a couple bike rides and some yoga work.  I took Fuji-san my old road bike out on Wednesday and felt pretty strong.  I was able to get down into areo and feel comfortable. 

On Friday I had a blast when I took my 29er out into the woods for the first time in a long time.  I thought that I might not be able to ride the technical trails after so much time away from it.  I had alswo forgotten how much fun it is hopping rocks and climbing and ripping though the mud-holes with my mountain-bike.  I had a blast!

This time of year is busy.  Busy for me.  Busy for you.  But that busyness can also be a time of joy and creativeness.  Instead of lying around waiting for inspiration (literally ‘to be injected with spirits’) you are forced to do the job.  And when you are forced to do the work the inspiration appears.  The creativity appears.

Don’t be afraid of doing the work.  Don’t be afraid of having too many things to do because as you start to execute on them the inspiration will come to you and the creative will find you when you embrace the work.

On with the show.

Section one - Running Tips

Boston Marathon 2015  

Voices of reason – the interviews

Coach Jeff Kline from PRSFit

Home page

Facebook page

Patagonia Expedition link

Podcast on aerobic base

Section Two – Life Lessons

Following a healthy lifestyle on the road.


So my friends that’s a wrap of all the busy work I’ve been doing in the last few weeks.  We have swept it all carefully into the collective dustbin of Episode 4-311.

Next week I’m going in for my heart procedure.  They tell me I’ll have to take a week off from training but that I’ll be back to normal after that.  I’m curious to know what normal is.  If the procedure works what kind of shape am I in with this big base I’ve built up?  How much of a leap would it be for me to get my speed back on top of that?  How much of my speed will come back? 

It’s new ground to be tilled in this adventure we call life.

I’ve got two races scheduled on the calendar.  The first one is a ½ marathon with my running club buddies down on Cape Cod in July.  The second, and certainly more auspicious, is the Hood to Coast Relay at the end of August.  This is the oldest relay in America.  It’s a bucket list item.  I’ll be fundraising for a Portland cancer clinic and I plan to wrap some sort of mid-life crisis adventure around the race.

I’d also really like to run the Wapack Trail race this year which is the following weekend. 

Depending on how I feel after the procedure I might take a swing at a qualifier, but I’ve been pushing the road work for close to 2 year’s straight now and the little voices in my head tell me I should probably switch sports this summer for a change of pace. 

A quick note on the ‘how to qualify for Boston’ e-book that I wrote.  I’m probably going to pull it off of Amazon and market it directly instead.  I started writing a book plan for agents and publishers and realized that I had more social reach than they do.  It would be silly for me to give up control and profits to them.  Why not do it myself?  If any of you want a copy just shoot me an email and I’ll give you one in trade for a charity donation or a review.  You’re my friends and I love it when you read my work.  

Breaking news! I acquired the domain “”  I’m going to take a shot at building out a niche website and monetizing it.  If any of you know how to do that – please help me out!

Since May is going to have some downtime in it for me I’m going to take a cue from Zen runner and try to write a blog post every day in my business blog, just to see if it makes a ripple and to experience the discipline. 

I think the value of these ‘every day’ streaks whether it’s running, reading, writing or meditating is the transformational power.  The repetition actually changes the way your brain works and you gain some great insights.  The repetition reprograms the brain and takes advantage of the neuro-plasticity.

I’ll probably try to get the miracle morning routine kick started for that as well.  Last thing I want is too much free time.  Idleness for me is indeed the devil’s workshop.

Another project I’m working on is setting up a mastermind.  A mastermind is a group of 4-7  like minded individuals that meets or has a weekly call to help each other solve problems, make progress towards goals and learn. 

Here’s the offer; if you are a business person who wants to join my mastermind group shoot me an email.  I’m looking for entrepreneurial and goal-oriented people that are willing to trust and share and help people.  I’m looking forward to hearing from you.  This isn’t about running.  This is about business.

Finally, I want to talk about struggle.  I see every day on social media, especially this time of year, people who are working through tremendous struggles.  And I know it’s hard to realize when you’re in a struggle, but these are the best times. 

These times of struggle are what you will remember as defining moments in your life.  These are the things you will look back on as having outsized impact on your life’s trajectory.  That is why we create struggles for ourselves when we don’t have any.  We take on a race or a new job or a big project or a taxing relationship issue.


Because the truth is we strive on struggle.  It brings out the best in us.  But you have to know this when you are inside the struggle.  You have to, at least in some small corner of your mind, realize that this time of struggle is an opportunity to define yourself.  

And the way you define yourself in the middle of a struggle is the way you react to it.  How you deal with it.  You don’t have to be strong, but you do have to be honest and good.  That might manifest as strength and bravery or it might manifest as empathy and leadership. 

When you are inside the storm it’s hard to imagine.  But it’s the struggles that define us – that’s the good stuff.  That’s what brings out the best in us.

And as you, my friends, are struggling down the road, I’ll see you out there.

Closing comments

Direct download: epi4311.mp3
Category:Running -- posted at: 7:21pm EDT

The RunRunLive 4.0 Podcast Episode 4-309 – Bryan Lyons on Pushing Rick Hoyt in 2015

(Audio: link) [audio:]

Link epi4310.mp3

Intro Bumper:

Hello my friends, this is Chris your host and this is the RunRunLive Podcast episode 4-310.  Welcome.  We are in our final days of taper leading into the Boston Marathon.  I’m ready.  I’m right on my target race weight, I’m strong in the legs and I’ve done it a few times before.  

I’m starting from the back this year in the last charity corral.  It will take me awhile to get to the starting line and it will be crowded.  Looks like we’re getting decent weather, cool and rainy.  That’s actually my favorite racing weather.  

One of my friends from the running club is getting a limo to take a bunch of us out to Hopkinton on Monday morning.  There’s no checked bags from Hopkinton anymore so we’ll have to navigate the cool, wet weather on the morning with some throw away stuff.  There will be a wind.  I don’t know yet if it’s a head wind on not but as far back in the pack as I am there’s lots of shelter if you know what I mean.  

I don’t know if I’ll be carrying my phone or not.  I’d love to be unplugged but I don’t know how to get it into Boston otherwise without being separated from it for a day.  It turns out this new iPhone6 fits perfectly into one of those ½ size snack baggies and you can use the phone through the plastic.

Today we have the great privilege to speak with Bryon Lyons who is taking over for Dick Hoyt in Pushing Rick this year.  It’s a long one, but’s that’s ok.  I think we cover some good ground. 

In the first section I’m going to muse on this year’s Boston from my perspective, as is my annual tradition.  

In the second section we’ll talk about how to use an external brain to get important stuff done. 

I’m good to go for Monday.  I have a red Team Hoyt singlet that I’ll probably put a long sleeve shirt on underneath because of the weather.  It’s also got some rough bits that I’d like to keep off my nipples!  

I still need to swing by Whole Foods and pick up some Hammer Gels for the race.  I tried to cook up my own energy gels from organic peanut butter and cocoa powder but it was a disaster.  It was like when you give a dog a spoonful of peanut butter and their mouth gets all stuck.  I’ll have to keep working on that.  Damn near choked me to death on my last couple long runs.  

We might go long today, but I’ll keep my comments short.  

On with the Show! 

Section one - Running Tips

Tapering into Boston

Voices of reason – the interviews

Bryan Lyons 

From Runners World 

“Team Hoyt Racing at Boston With a Different Look

For the first time since 1980, Dick Hoyt won’t run behind his son. But Bryan Lyons, a longtime supporter and runner, takes up the cause.

By Liam Boylan-Pett;

April 9, 2015

Rick and Dick Hoyt with Bryan Lyons

Bryan Lyons (left, bib number 33864) at the 2014 Boston Marathon with Dick and Rick Hoyt.

In 2014, Dick Hoyt completed the Boston Marathon for the 32nd time—each year pushing his son Rick, who’s a spastic quadriplegic with cerebral palsy, in a custom-racing wheelchair. After last year’s race, Dick wanted to retire. Rick, however, wanted to cover the 26.2 miles from Hopkinton to Boston again.

He’s going to—this year with a new running partner. Dr. Bryan Lyons, a dentist in Billerica, Massachusetts, and a family friend of the Hoyts, will push Rick in the 119th running of Boston.

“It was sort of shocking for [Dick] to ask me,” Lyons told the Lowell Sun. "My friends told me [the Hoyts] don't want the big name, they want the big heart. If that's the least that I can provide, I'm happy."

This will be the seventh Boston Marathon for Lyons, 44, who has run for the Hoyt Foundation marathon team since 2008, with a best of 4:15:29, which he ran in 2010.

Lyons does have some experience running with Rick, 53. Since January, the two have completed a few shorter local road races and gone on training runs together, according to the Lowell Sun. If Rick isn’t available, Lyons puts sandbags into the wheelchair to simulate his weight.

Although Dick Hoyt, 74, won’t be running, he won’t absent from the marathon. He’s the race’s grand marshal, and will ride in a pace car ahead of the lead runners.

The Hoyt’s story, chronicled by Runner’s World in 2007, has inspired many. Since 1977 when Rick asked Dick to push him through a 5-mile race, the father-son duo has completed more than 1,100 races, including Ironman triathlons.

“Dick will continue to be at the head of the field, leading 30,000 runners on their trek to Boston,” Tom Grilk, Executive Director of the Boston Athletic Association, said in a press release. “Dick and Rick Hoyt will forever be synonymous with the Boston Marathon and the sport of running.”

Now, Lyons’ name will be attached, too. Once Dick decided not to run, Lyons was an easy choice for the Hoyts.

"Bryan will be out there, and he'll do his best, we know that," Dick Hoyt told the Lowell Sun. "He's a great athlete, a great person, and the type of person that we want to be pushing Rick. And Rick wants Bryan to be the one to do it." 

Section Two – Life Lessons

Using an External Brain –


That’s it my friends.  Episode 4-310 in the can.  We’ll see what happens over the weekend.  I may do a race report or not.  It’s a lot of work to write something that I am proud of.  You don’t really know the appropriate theme until the race has been run, so you can’t prepare that much.  

I’ve got the Groton Road Race coming up on the 26th and we’ve still got shirts if you want to register.  We’d love to have you.  Then I’m going in to get my heart fixed.  Then…it will be summer time and the living will be easy.  

I was out in California this past week.  I flew out Saturday and came back on the redeye Tuesday night.  I was in Huntington Beach.  You may or may not know that Huntington Beach is known as Surf City USA. This is one of the centers of the surfing culture from Southern California.  

There are surf shops and beach cruiser bikes and classic cars cruising in circles.   It’s a surfer vibe.  

Sunday I was wandering around the resort, killing some time before dinner and ended up going into a surf shop, where they sell shirts, baggy shorts and flip flops to the tourists.  There were a couple young guys lounging behind the counter.  They were your surfer dude types.  Being me, I figured I’d chat them up.  

I say “You guys look tired and bored.” 

To which the one guy replies, “Yeah, we’re the surf instructors but they make us work in here.”

And the other dude says, “Yeah, man, Long night, ya know?”

I nod, as if I can commiserate. 

He thinks I don’t understand.  “I was up all night man, you know those Spanish girls…”

I try to act like that’s something I can relate to as I stand there in my business suit and mid-life crisis look.

He still thinks I don’t get it and says, “Ya know, man? The 6-2?” 

I agree and move on, wondering what the hell ‘the 6-2’ means.  

I tell the story to the guys I’m with and we come up with all sorts of theories around body type ratios and start-stop times.  We Google it but the urban dictionary, while having some fairly unsettling definitions, doesn’t quite fit.  

We spend the next couple days asking people and not getting any good answers.  I go back to the shop but the dudes aren’t working. 

At dinner that night I can see that the busboy is clearly a surfer dude cut from the same cloth.  I call him over and tell him my story in a conspiratorial and hushed way, finishing with the big question.  “What does ‘the 6-2’ mean? 

He says “Well bro, it’s kinda hard to explain…”

I say “Just give it your best shot…”

He continues. “Well it just mean he was tappin that shit all night long…”

The mystery was solved.  That’s all it meant. There were not ratios or timing or measurements involved.  

Now you know.  You’ve got early access to some surf slang. I can see the ultra runners using this one.  How was the middle 50 miles?  “It was the 6-2, bro, all trail, all night…” 

With that I will leave you to your own adventures.  Don’t wait.  Step put the door and do it today.  There will never be a good or convenient time to do epic stuff. 

Enjoy your race. 

I’ll see you out there.

Closing comments


Direct download: epi4310.mp3
Category:Running -- posted at: 5:21pm EDT

The RunRunLive 4.0 Podcast Episode 4-309 – Anne – Laura and 50 states by age 25

(Audio: link) [audio:]

Link epi4309.mp3

Intro Bumper:

Man, what a week!  I’m tired.  I raced the Eastern States 20 miler on Sunday.  It was the 20th anniversary race and they were back to the original course which starts in Kittery Maine, crosses over into Portsmouth, runs the entire coastline of New Hampshire and ends in Massachusetts.  You get 3 states in one race.  

I didn’t really know how to manage the race going in.  I have been logging 40ish miles a week for a while and have done several 3 hour long runs but I’ve done almost no tempo or speed.  The summary would be that I’m in really good aerobic shape but lacking the sharp edge of racing.  

And, for those of you not paying attention, the reason I can’t do the tempo and speed is that I have a heart condition, ‘exercise induced’ A-fib that I’ve developed over the last couple years where later in a workout, under load my heartbeat becomes irregular.  I’m going in to get that fixed in May but I have to drag my old self through the Boston Marathon course first!

And, for those of you really not paying attention, this is Chris, your host, and this is the RunRunLive Podcast where we consider the transformational power of endurance sport.  From now on, try to pay attention.  

There were 5 of us from my club at the race but we weren’t running together because we were at different goal levels.  I planned to just sort of hang back and let the race come to me and keep a watchful eye on the heart rate.  But, any of you who have raced with me know how that usually goes.  

I’m an excitable boy, and, as usual I struggled to stay slow and knocked off the early miles 45 – 50 seconds a mile faster than my ‘safe’ goal.  I was worried I’d fall apart at the end but I felt great.  The A-fib did kick in for the last few miles but I never crashed and my legs were solid and I wasn’t sore at all on Monday.

We got a great day for racing.  It was sunny and mid-30’s.  There was a bit of a head wind, but nothing that was unmanageable.  This course is nice and flat.  I’ve probably run this race a dozen times.  All-in-all it was an excellent outing.  I had a blast. 

I have to be careful with my exuberance.  Even though it was a good 20 mile run, that only gets you to the base of Heartbreak Hill and for the last 10k my heart was whacking around in my chest like a deranged hamster. 

While I was sorting through the race photos this week I actually paid for one it was so good.  I usually don’t bother with race photos.  The camera isn’t that kind to me in general and I’m too cheap to pay the exorbitant prices, but this was a great picture that captured how much fun I was having and was only $10 for the digital. 

We have a great show for you today. In the first section I’m going to look at how road races have changed over the 25 years I’ve been running them and what that may or may not mean for us.  

In the interview we have the final guest interview that was recorded for me at the end of last summer (sorry Anne and Laura for the delay in getting it out!)  Anne interviews Laura who set the record as the youngest person to run all 50 US states.  She did it by the age of 25. She recounts how she started as an adamant ‘non-runner’ just trying to get to one mile and some of the wonderful, transformative life lessons she learned along the way. 

The final section is a super interesting (and maybe creepy) social experiment that I was running on strangers while traveling this week using the tools of the Pick Up Artists.  

Props to my coach, Jeff from PRSFit.  I told him in January that I couldn’t so any speedwork but I still wanted to race Boston and we figured out how to work with what we had.  All long, slow, build, aerobic training.  I can feel the results in my runs over the last 3 weeks and I can see the strength in my body.  

Just goes to show you folks, where there is a will there’s a way.  

On with the Show! 

Section one - Running Tips

7 ways road races have changed in a generation

Voices of reason – the interviews



Management consultant who became the youngest woman to run a marathon in all 50 states, while still enjoying her margaritas. Sometimes simultaneously.

I began writing this blog in December 2007 under the title “Absolut(ly) Fit.” I chose the name to reflect a belief that I had then (and still have today): the best way to live a healthy and happy lifestyle is to maintain balance. Of course it’s good for your body to work out and eat healthy food most of the time, but it’s also good for your spirit to eat the foods you enjoy. Perhaps you want to set an ambitious goal like training for a marathon – but in the pursuit of that, you don’t need to give up everything else in order to succeed.


Case in point – heading straight from my 2nd marathon to visit my favorite winery, Chateau Ste. Michelle

I didn’t always have this philosophy of balance. Growing up, I preferred musical theater to sports, and never understood how someone could do both. In my mind, you were either artsy or sporty – but never both. I began to challenge this and other assumptions while doing a college internship in Sarasota, Florida. Finding it difficult to make friends in a strange place, I told myself that I could either be miserable and have a terrible summer, or I could make the best of it and spend the time trying to improve myself in some way. I decided that I was going to do two things I had previously thought impossible: learn to cook and learn to run.


Lounging and drinking in the ocean? Don’t worry, I still made time for that!

The cooking was easy; the running was a bit harder. I had defined my goal as being able to run one mile without stopping, and lacking any better running equipment, I drove my car in a loop around the neighborhood until the odometer read one mile – that was how far I needed to go. For two months I pounded the pavement, working my way up to running more and walking less of that distance. By the end of the summer I had not only been able to run my one mile “course ” without stopping, but I also completed a 5K race (though that was with plenty of walk breaks)! I was so proud of myself, and told everyone I knew. But after running one mile, I wondered – could I run two miles? How about three?

I gradually increased my distance, completing a 5 mile race, then a 10K (6.2 miles), and eventually a 10 miler. In December 2007, shortly after starting “Absolut(ly) Fit”, I decided it would be my New Year’s resolution to complete a half marathon by the end of the year. I smashed that resolution before the end of the month when I ran theManhattan Half Marathon in Central Park. I was shocked that I had been able to complete it – I thought for sure I was pushing my limits further than I could go. But I did it, and now I wondered – could I somehow complete a full marathon?

I started adding more miles on to my “training sessions” (which were actually just early Saturday morning attempts to burn off the calories of the alcohol and late-night pizza/tacos/etc I had consumed with my friends the night before). I didn’t follow a real training plan, but typically tried to add five to ten minutes onto whatever I had done the last time I went for a run, and that gradual increase helped me to progress injury-free. I didn’t worry about how fast I was going, and instead focused on enjoying the gorgeous views and surprisingly quiet calm of Manhattan on a weekend morning.

But while it wasn’t too hard to do just another five to ten minutes than I had done the week before, the extra mileage was adding up – until one weekend morning, I ran 22 miles! Although I hadn’t been following a formal training plan, I had read enough to know that most marathon training plans stopped around 22 miles… so it seemed that I was ready to go the full distance. I signed up for the Vermont City Marathon a few weeks later, selecting it in large part because it was sponsored by Ben and Jerry’s and promised free ice cream at the finish. If anything was going to get me to run 26.2 miles, it was ice cream!

My mom and my best friend came to cheer me on, holding signs that said “run to the ice cream, Laura!” That motivation certainly helped – whenever I saw their signs, you can bet that I ran a little faster! Of course I had some soul-searching, “why did I sign up for this” moments in the last few miles (what first-time marathoner doesn’t?), but within a few minutes after the finish line, the memories of the tough times were completely replaced by pride of accomplishment. I did it!


Proud marathoner with ice cream in hand!

In fact, I was so elated that instead of wanting to stop there, I decided to run another marathon. And another after that. To this day, no matter how many marathons I’ve run, there is nothing like that feeling of conquering the impossible I get when I cross a marathon finish line. It never gets old!

I set a new ambitious goal for myself – to run a marathon in each U.S. state by my 25th birthday – and completed it on June 6, 2010, just two years and one week after I completed my first marathon. In doing so, I broke the world record as the youngest woman to run a marathon in all 50 states. I didn’t stop there, though – in November 2013, I ran my 100th marathon to become the youngest member of the 100 Marathon Club. As of this writing (December 2014), I’ve run 105 marathons in 50 US states, one US territory, and six countries.


Seconds after achieving my 50by25 goal, I’m in disbelief.

While I was working toward my “50 marathons by my 25th birthday” challenge, I picked up the 50by25 moniker – and now that I’m a bit older and perhaps not quite so focused on college drinking games and the NYC bar scene, I thought rebranding my blog to 50by25 would make more sense. Yes, I’ve already completed the 50by25 goal and want to move onto new challenges. However, I think the short-and-sweet 50by25 phrase is a great example of how to set a goal, break it up into manageable chunks, and achieve it. It’s quantifiable, it’s timebound, and for me, it provided something inspiring enough to work toward that I didn’t give up even when things got tough. 50by25 is a huge part of who I am today, and a reminder that I can do the “impossible.” Of course I hope to accomplish more in my life and not just rest on my laurels from here on out, but 50by25 was really the perfect quest and serves as a great template for future endeavors.

Though I still run marathons (and write about them on the blog), you’ll find that my blog now focuses a lot on goal setting, productivity, and travel in addition to the usual health and fitness topics. I think mastering these activities is the best way to enjoy life and attain true happiness, and I’m eager to learn and share as much as I can about those topics! If you’re not sure where to start, check out my top posts page that I put together for new visitors.

Thanks for coming by, and if you have any questions, always feel free to leave a comment on a post or contact me anytime :)

Section Two – Life Lessons

Make them smile -


Oi! Oi! Oi! Come on! Let’s have some energy!  Pick it up buttercup! 

Mmmmm… Got a little bit of rumbly in my tumbly today.  Had to make not one, but two pit stops in the woods on my run.  Feeling a bit jet lagged.  I’ve got a funky playlist going now and I’m tapping out this semi-screed for you.  Or, I guess for us.  

I had a funny idea for a short story based in the not-so-distant future where the people who come in last in the race get all the prizes and praise.  No one wants to win because the winners get tied to a post and stoned for being un-feeling bastards.  

I forgot to tell you folks that I’ve been steadily upgrading my hardware.  I got the new iPhone 6 and I really like it.  Not the super big one the ‘just a little bigger’ one.  And I replaced my laptop with a Surface Pro 3 a couple months ago and I’ve grown to like it, especially for travel.  And finally, I lost those Bluetooth headphones that Hilton sent me, ironically by leaving them in a Marriott.  

I like the no-strings attached option though and I’ve bought another pair.  These are called an Mpow Cheetah Sport Bluetooth 4.1 Headphone.  They are good but they go all the way into the ear canal which can be uncomfortable and dangerous because you really can’t hear anything else.  So far my toxic body juices haven’t killed them but the battery life seems to be maybe 4 hours.  And of course the microphone sucks if you wanted to use them to talk on the phone.  

When I was up at the start I had a great chat with Team Hoyt.  Rick and Dick were there as well as Bryan Lyons who is pushing Rick in the longer races now.  I was talking to Dick, who still pushes Rick in the shorter races.  Dick was telling me how he was having back pain and now that he was retired he’s got a physio coach and has been doing core work every day and he feels great.  

Does it ever feel to you like everyone is having the same conversations at the same time?  Dick was telling me about how great having a strong core is.  He’s 75 years old! 

I wanted to thank all of you who helped me make my goal for fund raising for Team Hoyt for Boston. I hope to get Bryan on before the race, in the next show.  He was nervous, telling me he’s not good with ‘media’ – makes me laugh – like I’m Geraldo or something. 

Did some math and figured out that I’ve got somewhere around 5-600 miles on these Hokas.  They still feel fine but I can feel them getting a little ‘loose’.  Time to start looking for a new pair of something.  I’m not going to change horses before Boston.  

But, as a lesson, don’t do what I do, which is to run in a pair of shoes until your knees start hurting.  You should always have a couple pair in rotation and switch back and forth so you don’t get ‘repetitive’ injuries. 

Well my lovelies I have to let you go.  I’m so far behind in my work that I may never dig out and it’s Friday afternoon.  My motivation and energy flows from me and spreads like a dark puddle across the hardwood floor.  The warmth of a comforting bed, the friendly embrace of the couch and the warm dopamine drip of procrastination are sucking at my mind.  

Last week I played hooky one weekday afternoon and went into China town with my daughter. We had a blast knocking around the Chinese shops and eating at a Shabu Shabu place.  We didn’t roll back home until around 8:00 PM.  I had still had to get my run in.  

The weather had taken a turn from the better.  It wasn’t snowing and the hulking drifts had retreated from the roads a bit.  There was not a cloud in the sky.  There was not a breath of wind.  There was a 1/4 moon and a sky full of stars.  It was about 28 degrees – warm enough to allow some freedom from the atrocious and common winter bulk of accoutrements of the past 3 months. 

A soundless night.  

I made my way over through the old neighborhood where I bought my first little house and settled with my new bride in 1985 at the age of 22.  I remember struggling to run a 2 mile loop there as I started my fitful return to fitness in my late 20’s.  

I ran down the sidewalks of my life and looked in the windows of my memories and felt at peace and full of joy. I remembered the nights like this when all is effortless and joyful are the reason I train and race and strive.  It’s the quiet and beautiful moments that sneak up on you while you are busy living that teach you how precious living is. 

I’ll see you out there.

Closing comments


Direct download: epi4309.mp3
Category:Running -- posted at: 8:18pm EDT

The RunRunLive 4.0 Podcast Episode 4-308 – Angie – Pregnancy and the Marathon

(Audio: link) [audio:]

Link epi4308.mp3

Intro Bumper:

Hey, hey, hey my friends.  How we doin?  We’re sliding unceremoniously into spring up here in the northern hemisphere.  Even though Boston broke the annual snowfall record this weekend it’s been melting nicely over the last 2 weeks.  

The snow banks have receded from the roads like sulky, gray, hulking glaciers leaving room for me to run.  The clocks have been changed forward by an hour and the sun doesn’t set until 7:00 PM.  The sidewalks are filled with the hard detritus of winter cast off by the melting mounds.  Pieces of battered cars, piles of sand and salt, tree branches and the bones of small animals all emerge like some post-glacial science project.  

Now the potholes emerge in the roads.  Great, dark, jagged rifts like portals to other, grimier universes.  And if you need hubcaps just run my roads and you’ll have your fill.  We got so much snow the plows didn’t really know where the roads were and ran wiilly-nilly into the margins breaking up curbs and decapitating mailboxes.  It all lies sad and shattered on my routes. 

I got out this weekend for 3 hours in a cold drizzle.  My legs are good but my heart won’t let me push.  It’s a bit frustrating.  I’m working with Rachel again to strip some of the winter weight off as well and making some good progress.  Eating clean has the added benefit of helping me recover and avoid the aches and pains of most marathon training cycles.  

I’m starting to make big plans for big adventures for after I have my AFib zapped in the beginning of May.  I’ll be coming out of that with a serious base fitness and if everything goes well quite a bit lighter as well.  I want to get back on the trails and fall back in love with our sport.  

Breathe the thick spring air and feel the Earth mother under my souls.  

I bought a new truck.  It’s a stripped down Nissan Frontier.  No power anything, no cruise and a manual transmission.  While a manual transmission is not foreign to me, I have driven manual cars before, it did point out how much other stuff I’m doing with my hands while driving.  Like drinking coffee, eating fruit, listening to my iPhone and various other activities that now require me to juggle while I shift.  

The one thing I had to change was the radio.  It had a basic CD player in it with not even an Aux port.  I procured a nice Pioneer radio with Bluetooth and Aux and USB and Pandora interfaces and a removable faceplate.  I listen to a lot of audio on my phone during my commute.  

I was amazed at how easy and cheap car radios are.  I got it from with the installation kit for less than $100.  I probably haven’t looked at car radios for more than 25 years but I remember them being much more expensive and difficult.  I wired it up and stuffed it in the car in an afternoon.  No muss, no fuss. 

Now I have a truck.  I can carry stuff.  Like wood for my fireplace, soil for my garden rocks for my walls and junk away from my house for my sanity. 

Today we have a great and informative interview with Angie from the Marathon Training Academy podcast about running and pregnancy.  I’ve been wanting to find someone to have this conversation with for years.  I ran through pregnancy, but I think an actual woman runner’s insight is probably more valuable.  

In fact, this interview is so well done and full of value I think it’s the gold standard.  60 Minutes called and wanted to use it for one of their segments but I told them; “Look Maury, stick to your overbearing, weighty, world problem pieces and leave the real journalism to the runners.” 

In segment one I’ll talk about how core strength and core flexibility and core balance are all related but different things. 

In the second section I’ll talk about how to approach hard, emotional conversations.  

I’m training away every day to be ready to run Boston in about a month.  I’m not in a position to race it, but I’ll go in and make the best of it.  I think I might default to the ‘don’t die’ strategy that I used successfully at New York this year.  I’ve got the Eastern States 20 Miler on tap two weeks from now and that will tell me what I can expect.  

Thank you to all of you for your support and kind words.  I don’t read or respond in the show but I do appreciate the communications.  I get the feeling that you are all good and decent folks doing the best you can with what you’ve been given, fighting the good fight and making a difference in the world.  

So good on ya for that, pat yourself on the back, Happy St. Patrick’s Day and On with the show. 

On with the Show! 

Section one - Running Tips

Core, Flexibility, Balance and Strength

Voices of reason – the interviews

Angie Spencer is a registered nurse, running coach, and busy mother of

three. She has competed 30 marathons in the last seven years and has built

her fitness back to marathon shape after two pregnancies. She and her

husband Trevor co-host the Marathon Training Academy podcast where they

help runners believe that they have what it takes to run a marathon and

change their lives.



Our website


Our iTunes address

Section Two – Life Lessons

How to approach a hard conversation -


And so it is goodbye… auf widersehen… We’ll meet again, don’t know where, don’t know when… 

Trying to create this episode early because I have a business trip to Denver at the end of the week.  We’ll see if the gods and the fates will let me.  Got a lot going on.  A lot of balls in the air, which makes it hard to shift the truck! 

Like I said I’m coming into the final weeks before the Boston Marathon and I’m still collecting for Team Hoyt.  I’ll sweeten the offer.  If you donate to my team Hoyt fund I’ll send you, not just the new MarathonBQ book, but your choice of my other two books of running stories and I’ll even give you access to the audio of them.  

The MarathonBQ book is getting great reviews – all 5-stars so far – for example -> “Even runners with no personal aspirations to qualify for Boston will find this book to be incredibly inspiring, with information that would benefit anyone who is contemplating running a marathon.”

Check it out on Amazon Kindle. 

And finally we’re only weeks out from the Groton Road race and remember you can run virtual this year.  Just go to and look under the ‘races’ link.  

I sure hope you folks are enjoying your lives.  I hope you’re doing something useful.  There are a lot of things I see in our world that we can fix.  I don’t know but maybe we can even fix them just by doing the right, good and honest thing ourselves.  

Sometimes I look at projects in my life and I get discouraged because they are so big and take so much work and they involve having hard conversations with people who will pull with all their might in the direction of the muddy quagmire of the status quo.  We talked about how people tend to think they can’t do things, can’t influence things and can’t make a difference.  

I think you can.  Even if the last 5, 10 or 100 times you tried to have the hard conversation it collapsed in a grand, smoky pile of knee jerk recriminations.  It doesn’t mean it’s not a worthy effort.  It doesn’t mean you’re not making a difference.  Keep trying.  Don’t give up.  All you have is today and what you do today matters so make it count. 

Look at where you are today. Prepare for that hard conversation that will change your life and then have it.

And when the dust settles I’ll see you out there.

Closing comments


Direct download: epi4308.mp3
Category:Running -- posted at: 7:47pm EDT

The RunRunLive 4.0 Podcast Episode 4-307 – The Continuing Adventures of Wendy Nail

(Audio: link) [audio:]

Link epi4307.mp3

Intro Bumper:

Well, my friends, here we are, Late Friday afternoon and time to publish another episode of the long running Podcast series RunRunLive…A serial magazine series sponsored by the Cialis and the History Channel about the trials and tribulations of Yaks farming on the north eastern permafrost… No? Ok, It’s not sponsored by anyone except the neurotically charged neurons of my cranial sphere.  And mostly we talk about distance running and endurance sports and we talk to members of our community about their adventures and transformations and epiphanies.  

And at 25 words with 4 conjunctions that, my friends, is a sentence Vladmir Nabokov would be proud of. 

Just got back from running 1:45 outside on the roads.  That’s two outside runs for the week! I’m killing it!  Heh heh… My training is going good and bad.  On the good side I’m getting the miles in.  On the bad side my AFib is really getting annoying.  

Let me ‘splain…I’m not a doctor, so I’m going to dumb it down to my level.  If you look at your heart it’s a big manual pump.  It’s got these four chambers to it.  Each one of these chambers is like a Turkey baster, you squeeze it and it squirts blood out one side, you let go and it reflates and draws blood in the other side.  

There’s a one-way valve on each side of each chamber, just a simple flap valve, like in the back of your toilet. 

Leading into and out of these turkey-basters are four big pipes.  These pipes return blood and carry blood away.  These are the pipes that get clogged up when you hear about people getting ‘bypasses’.  

The thing is, in order to squeeze and release those turkey basters your heart muscles contract and relax.  The trick is that they have to contract and release in the right sequence or the blood doesn’t move around well.   

What’s going on in my Afib is that erroneous electrical signals are cascading down the sheathing material around these pipes and causing my heart muscles to get the turkey basters out of synch.  This is exercise induced and only happens when I push hard and towards the end of my runs.  

What it feels like is a loss of power.  If I look at my heart rate monitor it will read max, like I’m doing wind sprints.  But it’s not really my heart beating too fast or at max, it’s my heart reacting to these bogus electrical signals and doing the funky chicken.  

When I think about it, now that I know what it is, I can trace it back a few years, but it only got noticeable in the last year or so.  

In its current form it’s just sucking the joy out of my running.  What I love about running is that point when you get warmed up, deep into a workout and can push the gas pedal down and transcend the workout.  Right now, when I get to that point, the engine sputters and coughs. It has removed the ‘flow state’ or the ‘runner’s high’ state from my workouts.  Which makes them more like work and less like the flights of fancy that I love. 

But, all is not lost.  I’ve scheduled myself to go in for a procedure called ‘Cryo-ablation’ where they snake a device up the veins through your groin, into your heart and freeze a ring of scar tissue into those four big pipes.  That ring of scaring blocks the spurious signals from getting to your heart and all is well.  They say it works 80% of the time and I’m a perfect candidate.  But, like Mark Twain was fond of saying, “There’s liars, damn liars and statistics.”

The other alternative is that I could just learn to run slow and short.  But I don’t think I’m ready or wired for that.  Let’s face it. In the grand scheme of things I’m a super fortunate, super blessed guy.  I have nothing to complain about and I really mean that.  

Besides, I’ve got you right?  And who’s going to hold off the zombie hoards if I have to take it easy? 

Today on this show of shows we have the continuing adventures of Wendy Nail who we talked to a few episodes back about barefoot running.  This time around we talk about her international adventures and how running is enjoyed all over the world. 

In the first article on running related topics I’m going to share some insight on my experience training for the hills of the Boston Marathon.  In the second article on life lessons I’m going to talk about how to deal with our hard-wired negativity bias.  

I’m not looking for you to give money to squarespace, dollar shave club or audible, and I don’t need any iTunes reviews, but I do still need help with my team Hoyt campaign for the 2015 Boston marathon.  

I don’t have a problem asking for support because Rick and Dick have given more to our community and sport than we could ever return.  These guys have a statue in Hopkinton for heaven’s sake! They’re the real deal.  Help me help them.  Go to my crowdrise page, it’s in the show notes and on the RunRunLive website – or I may let the zombie hoards eat you. 

On with the Show! 

Section one - Running Tips

The Hills of Boston

Voices of reason – the interviews

Wendy Nail 


Section two – Life Skills

Can vs Can’t and the negativity bias.


Well, well, my Campneros, another RunRunLive podcast driven to the ground and put in the pen with the rest of the free-range steers – Episode 4-307 done and dusted. 

I found out that my sister is listening to the podcast.  Which, honestly kinda freaks me out.  I’ve always told you that this avatar is just one of the me’s out there.  But since you’re listening, hey, it must be weird for you to hear Dad’s voice come out of me every so often?  I hear it.  You must too.  And remember: “Russell kids are the smartest and best at everything.” Right? 

Heh, is there anything as weird as shared family history?  I mean weird- good mostly, but it really gets under your skin in a way nothing else can. 

Also this week I had a weird interaction with one of the guys I work with.  I also keep I nice tall wall between this avatar and that work avatar.  But, I was so brimming with pride last week I told him about the new book I released.  I gave him a copy with the understanding that he would spread it around, the last thing I need is to be in a business situation and have someone say “But Chris, you had time to write a book…” 

Anyhow, this gentleman is a creative and he sends me back an email that says, and I quote, 

All I can say is… WOW. What a great book, Chris. I who never run or jog anywhere, salute you!

Not only is your writing style a treat to read, but your whole attitude toward running and the philosophical POV you bring to the subject is outstanding. I think this writing is better than 90% of the pros.

Congratulations on a real achievement!

Then he says to me today, why didn’t you quit your job years ago and become a writer?  Which I answered the same way I always do.  Because I’m smart enough to know the difference between a profession and a hobby.  But, is that my Dad talking?  Am I just afraid?  Probably a rational dose of all those things.  

Yes the MarathonBQ book is up on Kindle for your enjoyment, but any listeners of the show who want an e-copy I’ll give you one if you a) contribute to the Hoyt fund or b) promise to write up a review.  

It’s been on the Times best seller list for two weeks now.  Spielberg, Tarantino and Scorsese are fighting over the move rights.  Harison Ford was going to play the ‘old’ me but he crashed his plane last week so they had to switch to Timothy Robbins.  Of course Ryan Gosling is already under contract to play the young me.  Frankly he’s not as smoldering sexy as the young me, but he might pass. 

In my dreams…

We are coming up on the Groton Road Race on the 26th and everything is coming together.  Got some big changes this year and I’m sure there will be some chaos! I set up a virtual race option if you want to run it remotely.  The shirt is super nice and we’ll ship it to you.  As a matter of fact I’m going to go run a 10K in every shirt before we ship them.  And the women’s smalls chafe quite a bit.  

That bit I did today on can vs can’t really resonated when I posted it up on my site.  I got a storm of positive responses and shares. Which is strange because I sort of hacked it together in a bunch of small time blocks, between things, over the course of the week.   I learned early that you never know what is going to synch with people.  It’s not my responsibility to judge what’s worthy.  It’s my privilege to create, to let muses have their way.  

Folks – get out there.  Wipe those winter blues from your smock and get out there.  Lace ‘em up and go on adventures.  Have some fun.  People are watching you and you can influence the world for the better. 

As you are pursuing your adventures and good works, I’ll be there too, I’ll see you out there.

Closing comments


Direct download: epi4307.mp3
Category:Running -- posted at: 7:58am EDT

The RunRunLive 4.0 Podcast Episode 4-306 – Jed’s Life Changes

(Audio: link) [audio:]

Link epi4306.mp3

Intro Bumper:

Holy Moley and welcome to episode 4-306 of the RunRunLive Podcast.  Man it’s cold! I As I write this we haven’t been above freezing for a month and have had 6 feet of snow up here!  I like winter as much as the next guy but I’m getting a bit weary of the continuous Blizzard-cane that is New England. 

Since we talked last I did take trip to Atlanta and got some nice long runs in in Buckhead.  I came back from dinner one night and said ‘to heck with it, I’m heading out!’  and ran from Buckhead all the way up Peachtree to midtown.  I was out for a nice 1:45 minutes which is about a ½ marathon for me at an easy pace.  

Everybody else was walking around in winter coats and hats and I was chugging along down the sidewalk in shorts.  

Up here where I live I’ve been banished to the treadmill.  It’s 12:00 noon when I’m writing this and it’s a sunny 10 degrees F with a nice stiff breeze.  I have to put on so many clothes to run in that it’s like a whole load of laundry.  

It’s super dangerous with the roads narrowed by drifting snow and the banks so high the drivers can’t see over them.  You just have to pull out and pray.  Yes I’ve been doing a bunch of treadmill running.  That’s why I have a gym membership! Believe it or not, I ran over three hours on the treadmill last Sunday.  It’s crazy.  

Buddy’s going bonkers.  I think he’s ready to revolt.  As Maryro says he’s gone ‘shack whacky’!

But the days are getting longer.  It will only be a couple weeks and we’ll be back out in the woods splashing through the melting mud and breathing in the good earth. 

So, my friends, I see you sitting on the couch in your pajamas in front of a warm fire eating a large jar of Nutella with a spoon.  You have to cut that out because we’re only months away from Beach season! Get up! Let’s go! 

In today’s show we have another guest interview.  Longtime friend of the show Greg Milbourne has an interview with one of his running friends Jed Carman.   Jed had one of those near death exercise experiences that we all fear and turned it into fuel for his life.  

There’s a lot to be learned from this conversation.  Why does it take a big impact occurrence like this to get us to see how lucky we are and get us to really appreciate a life?  This life is right there in front of you today (as you sit in your pajamas feeling sorry for yourself eating Nutella).  We don’t have to wait for the firm touch of fate to shake us out of our reveries. 

Greg and I have been corresponding since the beginning of the RunRunLive podcast many years ago. And since he’s a mental health professional, I’m pretty sure it’s part of some long term study on manic depressives.  

In the running stuff section I’m going take a deep dive into some of the finer, veteran points on hydration and fueling.  In the deep thinking section I’m going to talk about fierce conversations.  Should be a great show. 

We are 7 week’s out or so from the Boston Marathon.  I’ve decided not to run another marathon in the intervening time. Too much going on.  I’m not going to be the fastest runner but I’m going to have a hell of a base built up.  

I have signed up for the Eastern States 20 Miler put on by Don Allison, who we’ve spoken to on the show a couple times.  They fixed the bridge and we’ll be back to running the old course that starts in Maine, runs the length of New Hampshire and ends in Mass.  Love that route.  Let’s see if I can stay within myself and run it strongly. 

Nice people among you have been trickling in donations for my Team Hoyt campaign.  Keep it up! I have some ground to make up to make my goal.  It matters.  I give you my stunning good looks and brilliance, you give me donations for my Hoyt campaign, and Frankly, I think you’re coming out ahead on this deal!  

It’s hard to walk in the snow when it’s this deep.  I had to dig a trench for the dog to get out and do his thing.  I had to dig a tunnel to my wood pile.  I had to dig a tunnel around the house so the Oil guy could deliver.  I’m hoping all this shoveling is good for conditioning. 

The good news is that the zombies get stuck and you can just whack ‘em on the head with the snow shovel. 

On with the Show! 

Section one - Running Tips

Hydration Deep Dive

Voices of reason – the interviews

Jed Carman 

Interviewed by Greg Milbourne. 

Articles about Jed

Speech by Jed


Section two – Life Skills

Fierce Conversations


Put that Nutella down.  We’re at the end of another RunRunLive Podcast! This has been episode 4-306. 

If you want to join us for the Groton Road Race on April 26th this year, but are unfortunately waylaid in some unfortunate place like Nome Alaska or Murmansk, it’s ok.  I have set up a virtual race category so you can register, run with us in spirit and send us your time for the results.  We’ll send you a bib and one of our super-popular ‘wearable art’ shirts, that are by popular demand on a high quality tech shirt this year.  

The web site has all the details

And if you’re thinking, ‘aww, shucks, Chris, you’re just shilling shirts.’ Then you’re missing the point.  You need to go find a local race that you can get involved in.  It’s a privilege and an honor to be able to work with the community and the high-quality people of the race committee to bring this wonderful event out each spring.  It’s an opportunity for us to create something that we can be proud of that supports the things that we believe passionately in.  

And that’s all I have to say about that. 

Speaking of giving back I’ve got a present for you.  I want to give you a copy of my new book.  It’s called MarathonBQ and it’s my manifesto on qualifying for and running the Boston Marathon over the last 20 years.  

I’m proud of this book and I want you to read it and enjoy it.  Here’s the deal.  If you want a copy you can either join my email list, Make a donation to my Hoyt fund or leave me a book review on Amazon Kindle.  If you think that’s something you’d be interested in doing shoot me an email and I will send you a copy.  Simple as that.  

You can see all the details at my lovely website 

Rules of thumb

To take you out I want to geek out a little about ‘rules of thumb’.  

Our lives are filled with rules of thumb.  An apple a day.  8 hours of sleep.  8 glasses of water a day.  20 mile long runs.  The 10% rule.  These are all rules of thumb to give you a ball park answers to complex problems. 

You have to be careful because rules of thumb are not specific to you as an individual. 

In optimization science rules of thumb are called heuristics.  People make up heuristics to simplify complex problems.  For any specific individual for example, “What is the optimal amount of sleep I should get?” is actually a very personal and complex answer that changes with time and health and age.  It’s too hard to solve so we default to the rule of thumb of 8 hours.  

Our brains build heuristics, or gravitate to existing heuristics to find short cut solutions to these complex problems.  Heuristics are valid solution approaches.  They don’t find perfect solutions or the best solution but they get an answer quickly and it’s usually a feasible answer. It works.  It’s the 80% fit.  It’s the ‘good enough’. 

Mixed in with these heuristics are old wives’ tales masquerading as rules of thumb.  They seem to make sense but there’s no evidence either way.  Don’t go out in the rain, you’ll catch a cold.  I don’t know if that’s true or not but I love running in the rain. 

My wife is full of these old wives’ tales, (heh heh), parading as rules of thumb that she inherited from her mother and were passed down from witch doctors in the forest 50,000 years ago.  

My point is that when we are spouting these rules of thumb and similar tall tales we announce them as fact and that can get you in trouble as an athlete.  What works for everybody may not work for you.  You need to test out those assumptions on your own machine and see what works and adjust accordingly. 

Or, to summarize, as they used to say in the 60’s “Question Authority” – in all its forms. 

And as you are considering whether or not what you always believed to be true may or may not be I’ll see you out there.

Closing comments


Direct download: epi3406.mp3
Category:Running -- posted at: 10:38am EDT

The RunRunLive 4.0 Podcast Episode 4-305 – SheriAnne’s Adventures

(Audio: link) [audio:]

Link epi4305.mp3

Intro Bumper:

Buenas Dias! Mi Amigos.  I told you that early in my career I did a couple projects in Chihuahua Mexico, right?  That was before it got a bit dicey with the los drugos down there.  More innocent times. 

So we made it to February!  Old Man Winter has shown up with a vengeance up here in New England.  It’s ok, I like winter.  Or at least I can deal with it when it’s really only a couple months out of the year.  

That’s one of the joys of living here is that you get 4 real seasons, but not enough of each to make them annoying.  Makes us flexible and tough.  

Since we last talked it’s been snowing almost every other day.  Last weekend we got a cool 2-day blizzard that dumped 3 feet of snow.  Since it was cold too, zero degrees Fahrenheit, it was that fluffy snow that is great for winter sports and fairly easy to move, but we got a lot of it. 

It’s over Buddy’s head and he’s confined to a short path in the front yard.  He’s got cabin fever and is quite bothersome.  I took him for a walk during the blizzard but it was over his head and up to my thighs so we could only break trail for a couple hundred feet before we had to turn around. 

I’ve been having to get most of my runs in on the treadmill which is not optimal. 

After we last talked I ran the Derry 16 miler and felt pretty good.  The weather was good at just around freezing.  I took it super easy and ran/walked the big hills then closed it nicely in the last 5k.  I ended up running around 2:17 and felt pretty strong.  That capped a 53 mile week for me on 4 runs. 

The following weekend I went out for a 3 hour easy run.  I took it super easy and did loops around my house.  I felt like I could keep going at the end so my base is good and strong.  It’s a bit dismal with the snow and cold and darkness but you know how it is; the only way out is forward.  

Besides, the cold weather slows the zombies down.  

Thanks to those of you who threw me some donations for my Team Hoyt campaign for Running the Boston Marathon this year – I appreciate it.  

Those of you who haven’t, now’s a good time.  I still need your help.  I’m only ¼ way to my goal.  Come on now, I don’t ask you folks to buy t-shirts, I don’t give a rat’s ass if you give me a review on iTunes or vote for me in whatever podcast awards are the thing of the day.  This isn’t a commercial venture for me, it’s a creative hobby.  So, cough up the cabbage and we’ll call it even…quid pro quo Clarice…quid pro quo.

Today we have a most excellent show for you.  I interview SherAnne Nelson who is the captain of a team that is going to take on the Patagonia Expedition Race next year which is a super hairy race in South America.  It’s a run-bike-paddle-mountain climbing survival type thing.  Hard core.  

I feel like I could have done a better job with SheriAnne. I feel like I should have asked, “Are you nuts? Leavingyoru comfy life and family for this misadventure? How do you feel about that?“ but I didn’t.  

Even with my love of a good adventure, I’d be terrified. 

I haven’t been traveling and that always makes me a little itchy.  But I’m getting a lot done, in between angsty episodes of over eating and over sleeping...But the days are getting longer and I’m hitting the road next week. 

In section one I wrote a bit of a tongue in cheek piece about some of the myths surrounding marathon running that we have to watch out for.  In section two we’ll talk about the philosophy of time. 

So, keep on shoveling, but don’t shovel straight lines because as we all know evil spirits love straight lines and will follow them right to your door.  Shovel crooked lines.  It will confuse the walking dead too. 

On with the Show!

Section one - Running Tips

Five Dangerous Marathon Myths

Voices of reason – the interviews

SheriAnne Nelson

Here are the links to follow our team. 

Facebook - Twitter - Tool Kit - YouTube - Website - Google+ -

First and foremost I am a mom of 3 young beautiful children. I am a Fitness and Nutrition Coach that believes in helping people realized their untapped potential. I believe too many people go through life wondering if, and wishing they could do something magnificent. Everyone's "magnificent something" is different, mine just happens to be epic adventures. 

Everything I do, I think about my children and the example I am setting for them. Setting goals is critical to being successful in life and I love to set big goals that make my heart beat a little faster and make me wonder if it is possible because I love nothing more than busting past that mental barrier. Anything is possible.

What I bring to the 2016 Patagonia Expedition Race Team is the desire to succeed. Once I set a goal I will do whatever it takes to accomplish it. The hope and inspiration that I bring to others when sticking through the thick and thin of an event brings me great pleasure. Not only do I want to accomplish my goals for me but for everyone else watching me. I want to be the name that comes off of people's lips when they say, "I didn't quit because of you."

The other attribute I will bring to the team is the ability to solve problems under pressure. I deal best when there is pressure, I have the ability to compartmentalize the situation and accomplish what needs to happen in order to move on. I have the ability to keep people calm and focused on the situation at hand.

Athletic accomplishments:

Collegiate Runner - 10K PR 36:30, 5K XC - 17:22, IMAZ '12 10:16 (PR) 3rd,

Kona '13 10:33 30th, IMAZ '13 10:21 3rd, IMMT '14 10:37 6th, IMAZ '14 10:41 5th

Qualified 2x for 70.3 Worlds, raced '14 IM70.3WC 5:05, Ultra 50 miler 3x with a 10:50 PR, Marathon PR 3:14, multiple Boston qualifier, 70.3 PR is 4:46

Here is my ZERO page

Happy shoveling :)

Live well.

SheriAnne Nelson

Fitness and Nutrition Coach

Section two – Life Skills



Hey folks we have shoveled a crooked path to the conclusion of yet another RunRunLive Podcast.  Episode 4-305 in the can!  

I think we’re short on time so I’ll keep it brief. 

When it gets really cold out I like to wear a balaclava.  Unfortunately a couple years ago I lost my balaclava.  Maybe one of you could knit me one?  I hate to buy one because I we only need it 2 or 3 days a year and I know as soon as I get another one I’ll find the old one.  

My wife in her Yogi Berra moments, (not the picnic basket bear – the catcher with a proclivity for malapropisms) always asks me if I’m wearing my baklava – which gives me a hilarious visual of having my head wrapped in Greek pastry.  

The new book is getting typeset into a beautiful e-book by a nice gentleman in Pakistan – should be able to ship some promo copies next week.  I have to get it converted to Kindle too so I can post it up on Amazon.  

And remember If you haven’t donated a couple bucks to my Hoyt cause – now’s a good time!

We’ve got the Groton Road Race coming together for April 26th this year.  I’m working to set up a virtual race category so folks can run it remotely.  We’ll send you one of the super sweet tech shirts that we’re putting our ‘wearable art’ on this year.

I was talking with my daughter last week.  She had started a new job and was complaining that she didn’t sleep well because she had too many things going on in her head.  This is another version of the Tetris problem.  

You lie awake at night going over all the things you have to worry about and trying to fit them together in a way that makes sense.  Your brain is working on that puzzle and can’t sleep until it gets resolution. 

The way to address this problem is to get out a piece of paper or the equivalent handful of electrons, and write down all the things that are on your mind.  You purpose here is not to solve the Tetris problem.  Your purpose here is to capture all the bits so your subconscious knows that they are in safe keeping.  

You do this before you go to bed and it allows your brain to take a break and sleep. 

So sleep tight, and I’ll see you out there. 

Closing comments


Direct download: epi4305.mp3
Category:Running -- posted at: 5:54pm EDT

Episode 4-304 – Susan Loken

The RunRunLive 4.0 Podcast Episode 4-304 – Susan Loken – You’re never too old if you believe

(Audio: link) [audio:]

Link epi4304.mp3

Intro Bumper:

Hello my friends.  Here we are creeping up on February.  How has the core of you existence been treating you?  Has it been resonating with the universal master mind?  Have you been doing the dosey-doe with your life purpose?  

Yeah, me neither.  But I’m getting by.  I don’t know what it is about this time of year that just makes me want to sleep!  

It’s all good.  I have the headphones in and I’m listening to some reggae and sipping a local IPA and dredging some creativity from the dregs of my old and atrophied brain for you! My friends.  My running friends.  My endurance sweet hearts.  

Those of you new to our podcast, welcome to episode 4-304.  Codec-wise that’s the fourth version or iteration or generation of the RunRunLive podcast and the 304th episode.  Which is kinda cool.  

And, please, know that you’re among friends.  We don’t want your money, well not all of it, we don’t want your reviews and we don’t have any t-shirts to sell I have no interest in signing you up for a subscription or coaching. 

We just like to deconstruct why running and endurance sports has the ability to drive positive transformation in our lives and why this grand adventure fuels our humanity.  That’s all.  So, you’re among friends.  

And never mind all that drivel I spew about zombies, and yak farming and me being a hit man for the Irish Mafia…That’s all just a little fun I’m having.  That’s just a smoke screen.

Or is it? 

Anyway, here we are again and I have a great show for you.  Our interview today is with Susan Loken who took up running at the age of 36 and within a few years made the Olympic trials and became masters’ marathon champion.  We talk through how it has changed her and what lessons we can learn from deconstructing her success.  It’s a great chat.  

When I recorded this I was still fighting my way out of the chest cold I caught in the Caribbean and you can hear it in my voice.  Battling through adversity to bring you this lovely athlete.

Susan and I were introduced by a friend of mine from the Goon Squad Runners, one of my running clubs, with the motto “No whining, just running.”  Her code name is Cougar and Susan is her coach and she’s one of the runners I respect locally for doing the work and pushing herself.  

In section one, the running tips section I’m going to bring you a piece on treadmill step-up runs, which I’ve probably talked through before, but I thought it was timely with the weather pushing us inside.  

In section two I’m going to revisit another topic that we’ve discussed in the past, “How to get out of a winter funk.” Again, this may not be new information for you folks, but the timing is right and I had to work through it myself again, so I figured I’d share the love. 

How’s my running going?  Fairly well. As you know I’m training for Boston now.  As you also know I’ve got a heart problem that is constraining some of the ways and types of training I’ve done in the past.  Nothing life threatening, just something to work with.  

To net it out, I can’t really do the tempo and speed work and a lot of the effort based heart rate training I’ve done so successfully in the last ½ decade.  Instead I’m working on building a huge base at an aerobic level and building my core strength.  

What does this look like?  This is a build week for me and I’ll run 3 days of 1:45 at zone 2 effort, (conversational effort).  For me that’s like 12 miles a session, so that’s a nice 36 mile volume before I get to my Sunday long run.  Sunday I’ll do another 16 and guess what campers?  That’s 52 miles on a 4 day week.  Pretty good, huh? 

On the other 3 days I’m core training. I’m experimenting with some awesome new core protocols that I think are going to work out.  It’s a totally different approach than I’ve done before and really intriguing.  It’s too early to make a call but I’ll let you know. 

The challenge I’ve had this week is fitting 1:45 of running into a weekday.  I prefer to run in the daylight for these and that’s a big chunk of the work day.  I’ve been able to pull it off by prioritizing, but it’s a challenge.  

The theory here is that I’ll be able to build so much strength I’ll be able to bring my pace up for the big race, maybe.  We’ll see.  For now I’m having fun with it. 

I was casting about for some company for my Sunday long run today and my buddy Ryan reminded me that this weekend is the Derry 16 miler.  I went to the site and low and behold it hadn’t sold out so I signed up.  Derry is an awesome race with a stupid difficult course that brings rookies to tears.  I’ve run it at least 10 times.  

For those of you who read my book of running stories “The Mid-Packer’s Lament” you’ll recognize the references to Derry.  Back in the day we ran it in snow storms and in below zero Fahrenheit temperatures.  One year we had a guy die in front of us there, no kidding.

If you like my voice, and by that I don’t mean the digitized sound vibrations of my vocal chords, I mean the unique melody to my prose and the slightly odd way I turn a simile go check out my books of running stories.  You can get them on Amazon or as an e-book from my website or lining bird cages in the seedier parts of town.  

I even read them into audio and you can find those on my website.  If you can’t find them or the website is broken, just shoot me an email. 

That is my gift to you! My voice set free like a rabid Tasmanian devil, or maybe a zombie yak, to terrorize your brain and make your runs that much more interesting. 

On with the show! 

Section one - Running Tips

Voices of reason – the interviews

Susan Loken – Masters Marathon Champion and coach.

Growing up, I was that girl that always skipped gym class because all that exercise and sweat would ruin her fabulous Farah Fawcett hair.

By the age of 36, I had reached a new stage in my life. After the birth of my 3rd son, I was sick of being out-of-shape, short on “me time,” and suffering from lack of good friendships.

I was desperate for change, so desperate that I was willing to sweat. I began running and it actually felt good. My baby weight quickly dropped off and I met my first running friend, who suggested we train for a marathon. Once I was convinced that a 26.2 mile run wouldn’t cripple me, I agreed and we began training.

As I crossed the finished line of my first marathon, huge crocodile tears of joy poured down over a smile so big that it hurt my face, and I didn’t even mind that my hair was sweaty. I knew that I had been changed forever. If I could finish a marathon, I could do anything! I believed in myself and I trained with passion, knowing that success would follow; in doing so, I gained confidence and the understanding that I could become whatever I dreamed!

From that moment forward, I Believed, Trained, and Became a 3-time USA Olympic Marathon Trials qualifier, 4-times USA Masters Marathon Champion, 3-time winner of the More Marathon in NYC, and a girl that loves her icky sweaty hair!

I share my passion for running by coaching others to Believe, Train and Become! If you are a competitive runner, I can help you take minutes off of your personal record. If you are a recreational runner, I can help you improve your fitness and endurance, and reach your personal goals. If you are new to running or a walker, I can introduce you to an improved life of fitness.

Between my 10 years of Elite running experience, 8 years of group coaching, numerous courses in personal training, sports nutrition, and coaching, as well my personal understanding of how to balance training with real life, I will build a training plan based on your current fitness, your goals, and your lifestyle. I will help you BECOME YOUR DREAM!!

Do you want to Believe, Train and Become your dream? Let me help you!

Section two – Life Skills



Hey, Hey, Hey, Episode 4-304 has drawn to a close.  

The best thing about this whole podcasty running community thing is the cool people I get to talk to and hang out with.  That’s the cool part.  You guys are the cool part. I meet new people every week. 

I’ll give you a couple stories from our funky online running community for this week.  I’m on FaceBook as Chris Russell and have a RunRunLive group as well.  I guess Facebook must recommend me as a friend to other runners because I get friend requests, like everyone does.  

Usually I click through to make sure they are real people and not robots or spammers.  I can tell by the number of friends we have in common.  If their profile picture is them smiling with a bib number pinned to their chest, they’re in. If their profile picture is them grinding up the side of a mountain, yop, they’re in.  

This week I had a lady send me a friend request.  I clicked through and there were the familiar pictures of a mature, athletic woman in her running stuff.  But, the next series of pictures from her Instagram had me baffled, I’m thinking, what is that? A baby squirrel? And clicking on them I soon realized that these were pictures of the detailed anatomical nature. 

I mean, I have nothing against you sharing liberally, but I couldn’t friend you.  I was having pictures of our relationship ending with me being held for ransom by the Russian mafia and I decided to head that off at the pass…

Today I’m working and a friend request comes through.  I look at this lady’s profile and it seems kosher so I accept.  (don’t worry this story has nothing to do with baby squirrels) A few minutes later I get a message “Always good to meet fellow runners!”  

I figure I’ll play nice and respond, “Nice to meet you, what are you training for?” 

She says, “I’ve run 3 5k’s and am planning for a 10K.” and goes on to tell me how she’s just started and still has to run walk. I tell her it’s the best part of running to be a new runner starting on the adventure. 

She asks me how long I’ve been running.  I say “A few years…” Then send a picture of my medal rack and marathon quilt and tell her about the podcast.  So welcome to my world Chrissy.  Nice to have you on our adventure. 

I know I’ve been saying this for months, but, honestly, my new book on how to qualify for the Boston Marathon in 14 weeks while holding down a full time job and a family is done and edited.  I’m pulling the website together and I really like this one.  

It’s not so much a ‘how to’ as it is my manifesto on racing and training the Boston Marathon.  I did not choose to write it.  It chose to be written.  I really like it.  Patience, I’ll get it up in the next two weeks. 

Finally.  I need your help.  And by help I mean money! For my Team Hoyt campaign for Boston. 

I remember the first time I met Rick and Dick Hoyt.  It was in some 10K or 5 miler somewhere back in the 90’s.  I remember passing them in the race.  Later when I was talking to Dick at a race expo I related that story to him and without missing a beat he said, “Yeah, I remember that race, I had a chest cold or you never would have caught us.”

And that’s the thing about Dick and Rick.  They didn’t set out to change the world.  They set out to run.  Like we all do.  They did what they could do.  They ran.  They weren’t doing it to put on a big show or to call attention.  They were part of the community up here.  They put in the work.  The qualified for Boston under the original 2:50 standard years ago and the BAA wouldn’t let them run in the race.  But they kept showing up and doing that thing that we as runners do.  They ran.  

This humble man with this simple thing eventually changed the world. 

And I’d like your help to keep Rick and Dick’s legacy going.  I’d like your help to propagate their ripples in our pond.  This is good in our world that we can help.  

Please go to my crowd rise page and help sustain this good in the world.  Twenty bucks folks, that’s a way you can make ripples in our pond. 

And that, my friends is how leadership works.  It’s like radiation.  You radiate as an individual and as a leader.  And what you radiate influences the people who come into contact with you. 

If you cultivate stress and negativity, that’s what you will radiate and that is the pollution you will propagate.  But if you radiate positivity and leadership in your thoughts and actions that will radiate out from you and change the world. 

Let’s change the world. 

And while we’re changing the world, I’ll see you out there. 

Closing comments


Direct download: epi4304.mp3
Category:Running -- posted at: 11:38am EDT

The RunRunLive 4.0 Podcast Episode 4-303 – Bruce Van Horn - Running and Self-esteem

(Audio: link) [audio:]

Link epi4303.mp3

Intro Bumper:

Hello my friends and welcome to 2015.  Who woulda thunk it? We made it.  I can remember sitting in elementary school and thinking how old I’d be when we got to the year 2000, and here we are 15 years later.  

You have once again found yourself with me, Chris, in your ear buds.  Whether you’re out on your frozen roads or the tropical antipodean outback I’m thrilled and honored to be your running-related mental succubus. 

Well it’s been a quiet week out here in Independence Kansas along the banks of Spring creek.  As I look out onto the frost covered acreage I can see groups of feral yaks cavorting in the sleet.  Except for those sick ones.  They don’t look so good.  They’re in rough shape with fur falling out in bunches and they walk with a strange stiff-legged lurch.  

I called the local animal control officer out and he should be here shortly.  It’s that government neuro toxin research facility.  I know it is.  

Well the beat up F150 of Dick the animal control officer just pulled into the field.  I think he’s the manager of the local grange too.  He’s out of the truck now, approaching the yaks…

Oh my god! They’re attacking! They’ve got him down! Heavens to murgatroid! They’re eating his brains! They’re Zombie yaks! 

That’s it.  I’ve had enough of the Midwest.  I’m moving back to New England. 

By the way…”Zombie Yaks” would make an awesome name for a punk rock band…


Yeah – how about that running stuff?  Well I’ve dropped into training for Boston.  I’ve had a small set back with going on vacation for a week and coming down with a vicious head cold.  

I’ve got an interesting challenge this year with my heart acting up.  I can train in Zone 2 all day long but Zone 3 and 4 work is dicey.  I’m going to have to figure out how to train with a missing gear while I get this sorted.  

The issue is that the tempo stuff is where my arrhythmia kicks in.  Instead of going from zone 2 into zone 3 and 4 it flips out and goes from zone 2 to max.  But that’s not really what’s happening.  It reads as max HR but what’s really happening is the heart muscles are out of synch and the blood isn’t getting to where it needs to be to support the effort.  It’s the equivalent of a missing gear or a flat spot where I lose power.  

It doesn’t do me any good to tough it out because I’m not getting the benefit training while my heart is working ineffectively.  I talked to coach and we’re working on training on things I can control and are effective.  

Since I have no problem in Zone 2 we’re just going to continue to build a giant base.  Push those weekday runs up into the 1:30 range and the long runs up too.  

The other issue I have is the HR tends to flip when I’m running up hill.  The increased load going up a hill caused the Arrhythmia to kick in.  Again, it doesn’t do me any good to train in that state so I have to figure out how to get my hill strength for Boston without doing hill work.  

What can I control?  I can control my nutrition, I can control my flexibility and I can control my strength and I can control my sleep.  That leads me to my initial plan for Boston, which is build a huge Zone 2 base, get my weight down to race weight, work my flexibility and work my strength.  I’m pretty excited about this experiment.  It’s a challenge.  It’s like fighting with a hand tied behind my back and it will force me to grow. 

If the cardio doctors manage to fix something then I can add on the fine tuning of racing and tempo later in the cycle.  That’s easy and comes quickly if you have the strength, the flexibility and the base.  

Today I have a chat with Bruce Van Horn who is a life coach and marathoner out of Virginia.  At first I wasn’t super attracted to Bruce when I listened to his stuff because it was basic positive thinking and self-esteem stuff delivered in a bit of a Mr. Rodgers narrative, but I warmed to it and I thought it would be valuable to step back and look at some of the basic approaches to get started on the right path.  

I had to get around my own prejudices.  A couple notes that resonated for me are; first ‘the great mass of men lead lives of quiet desperation’ to quote our friend Henry over in Concord.  Bruce is helping the 95% of the people out there who just don’t know where to start and they think that they are the only ones who feel that way.  I also wanted to highlight, secondly something that all of us take for granted, which is the positive correlation between running and self-esteem and self-worth.  

As an added bonus Buddy the old Wonder Dog chimes in in the background a few times. 

In the first section I present a brief piece on how to start running towards something as opposed to running away.  In the second section I’m going to counter balance all the basic self-improvement messaging with some thought on more advanced ideas for those of you who may be looking for the next level. 

I woke up this morning hemorrhaging snot with a full day of work on my plate and thought I might not get this show out, actually was wondering about surviving the day, but here I am and it’s after 6:pm and I’m still going!  I think I just might make my deadline! 

To hell with the head cold and the cold weather (it was minus 8 F yesterday here) and to hell with the zombie yak attacks! 

On with the Show!

Section one - Running Tips

Voices of reason – the interviews

Interviewee -> Bruce Van Horn – Life Coach

Bruce Van Horn


Hi. My name is Bruce Van Horn. I appreciate you taking the time to visit my site to learn a little about me.

I am, in order of priority, a Dad, a writer, a coach, an entrepreneur, a speaker, a runner, and a lot of other things as life demands!

My personal motto is: “Life is a marathon, so let’s train for it!”

Most of the inspiration for that motto comes from the 12th chapter of the book of Hebrews, in the Bible. I’m in the race of life for the long run, and training for the ups and downs that will come whether or not I’m ready for them–so I’m trying to be ready!

I’ve had many painful experiences and setbacks in my life, but I’ve also received many unexpected and undeserved blessings.

I’ve learned, along the way, that I cannot control many things about my life, but I can control how I respond to everything. I spent a good portion of my adult life simply reacting from day to day, situation to situation. I know how it feels when just getting through the day is a good day. I’ve also learned that living that way was a choice I was making, not something that was being forced upon me.

I’ve learned a lot about myself in my journey to take back control of my life. I’ve learned that, despite circumstances, I can live passionately and intentionally.

While I am good at many things, I operate in my “sweet-spot” when I’m helping people discover their purpose and passion for life. When I’m coaching people to put the “extra” in their ordinary life and turn it into the extraordinary life they want and are capable of living. Most of my writing is on this topic because it is my passion!

If you would like to work with me or reach out to me for any reason, I’d love to hear from you. Feel free to use my Contact Form.

I am also constantly feeding my brain by reading books and blogs, listening to audiobooksand a variety of podcasts.  If you’d like to see what I’ve read recently, visit my Reading List


Section two – Life Skills



Well my friends we made it.  Episide 4-303 out of the box and into the either.  I’ve got plenty of ideas and lots of life lessons to share.  Let’s keep going, shall we? 

Can I talk anyone into doing audio editing for the interviews?  It’s really quite simple and I can train you.  It just saves me an hour of production time and you get to hear the interviews first! Some are awesome and don’t need any editing, some need a bit more work, but I could use some more volunteers. 

What else have I got cooking?  

Well I need to find a marathon to run before Boston so Boston can be my 50th.  I’ve kicked off my fundraising for Team Hoyt and will be dropping a video on you guys to tell you my plans.  If you can spare $2,260 as a donation now’s the time! Or even something smaller!

I’ve got the MarathonBQ book through the first edit so now I have to figure out how to get that through the birthing canal, sigh…So many good ideas, so little time. 

You know how I got myself sick?  I was going on this vacation over new years and I decided I’d vacation AND keep my other stuff going as well.  This meant I’d stay up until obscene hours celebrating with my family and then get up at 5 to work out and write anyhow. The plan was to nap during the day, because, hey, I was on vacation.  

After 3 days of this I got sick and lost not only all the time I tried to create but also the benefit of a vacation.  Why, because I’m an idiot who can’t relax.  

But I did get one super cool morning run in.  New Year’s Day I rolled out at 5:00AM.  I was staying in the JW Marriott in downtown Miami on Key Biscayne.  I headed out across the causeway and the little drawbridges over to Miami Beach.  

It was super surreal.  The Bay park near the hotel was a scene of carnage.  It was post-apocalyptic with piles of bottles and occasional zombified revelers staggering by.  As I ran down the causeway road towards Miami Beach I’d pass young women leaving houses in party dresses holding their stilettos in their hands, doing the walk of shame – so to speak- and they’d look at me as if I was some sort of alien apparition.  

As I got into South Beach I passed very drunk and very friendly young men who would try to high-five me and miss. I stopped at a park bench to do 5 minutes of breathing meditation and relax my heart.  

I kept going out through to the beach itself which was another zombie-apocalypse scene.  Piles of empty champagne bottles, all kinds of people sleeping in piles on the beach, (and doing other things that weren’t sleeping), and still more people wandering around like zombies in the pre-dawn darkness.  I watched the cruise ships come in to the port all strung with lights. 

The sun rose over my shoulder as I ran back to the hotel, still the first one up.  It was around 10k in each direction.  The kind of surreal vacation adventure that isn’t on any travel company’s itinerary!

So, my Friends, keep doing what you are doing and you will be sure to see me out there. 




Closing comments


Direct download: epi4303.mp3
Category:Running -- posted at: 11:04am EDT





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