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





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