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

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


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

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

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





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