The RunRunLive 4.0 Podcast Episode 4-338 – Sandra the Organic Runner Mom

 (Audio: link) [audio:]
Link epi4338.mp3

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

Hello and welcome to episode 4-338 of the RunRunLive Podcast.  In today’s episode we are going to have a chat with Sandra the Organic Runner Mom.  I met her up at the ES20 and decided to have her on the talk about some of the goings on in the organic farming space she habituates.  It’s a good chat. 

In section one talk about how to roll your fitness into a B race when you’re a race goes sideways. In section two I have another piece I wrote for one of my work related blogs when they asked me what my advice to my 22 year old self would be. 

Ironically I saw her at the Boston marathon.  She tapped me on the shoulder and said ‘hi’ as she was cruising past me late in the race.  That wasn’t hard to do at the pace I was going at that point!

I’m tired.  This time of year is super busy for me – as I’m sure it is for you as well.  I have just rolled out of a 7 –day stretch that include getting my ass kicked at the Boston Marathon, a quick trip to Atlanta on business then pulling off the 25th annual Groton Road Race over the weekend. 

I had to drop my little one off at the airport at the crack of dawn Monday morning and get back to my home office for a 3 hours of conference calls starting at 7:00 AM with Europe.  My wife pulled a bit of a fast one on me by announcing Sunday night, after I was already well into my celebratory cups at the race wrap-up cookout, that I’d be taking my daughter to the airport in the morning. 

I’ve got this week to catch up on some things and then I’m into 6 weeks of travel and it won’t let up until the middle of June, if ever.  It’s good to be needed. 

Yes, as you have guessed, we had a tough day at Boston.  It was a little warm for me, there was a bit of a head wind, but I went for it anyhow and ended up sprinting right into the wall with a classic, textbook, Boston-bonk.  I couldn’t recover and ended up doing the death shuffle in for a 20 minute positive split. 

But, as painful as it was I was not terribly disappointed.  I trained very well.  I respected the race. It just won this time, as it has done many times before.  It’s a tough, unforgiving race.  I’ll try to write up a full race report this week.

We had awesome weather for Groton.  We had a good year which no major crises.  Great for me to ‘go out on top’.  It really is something when you see how organized we are and how well we pull off an event of that size with a dozen or so volunteer directors. 

We got some new members this week for our RunRunLive members only feed where I produce some extra audio content. 

Last week, based on member feedback I started working on a series about the podcasts that I listen to.  I don’t know why anyone would want to listen to that, but since they are members they get to tell me what to do!

I also worked with one of my virtual assistants to add an annual membership option and that should be working now.  You asked for an annual option, so I got it added.

I’m doing this membership option so I don’t have to bug you with commercials, sponsors and ads.

Access To Exclusive Members Only audio

    • Member only race reports, essays and other bits just for you!
  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

(I’ve got episodes 4329 – 4335 up – in pieces - already)

  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

I’d like to welcome new members Duane, Cheryl and Bill.  

For the Groton Road Race we set up on Saturday.  We have the party rental stuff delivered and we set up the field with fencing and such.  We pick up the water and the ice.  We do a lot of miscellaneous running around. 

We set up the gym and sort through the shirts for registration. 

Sunday morning is race day.  I host a 6:00AM run of the course.  This I can keep my streak going.  A trick I learned from Dave McGillivray.  I actual register and pay.  Sometimes I’ll wear my number.  Usually it’s a half dozen or so of the race directors who show up.  We walk over to the starting line say a few words and go run the course. 

This weekend it was beautiful.  With the sun just coming up over the hills and meadows of spring time Groton it was stunning.  My friend Brian and I led the pack and just had an easy run of the course.  It’s so peaceful and serene in the crisp morning air. 

Then we get changed up and go to work to pull of the race.  I keep my time so I can be entered into the official results.  I stopped my watch at 49:36 for the 10K run. 

One of our RunRunLive members Duane came up from PA to run the race and say ‘hi’.  I was checking the results online this morning and his time is posted as… you guessed it… 49:36!  How about that? 


I am blessed and lucky.

On with the Show!

Section one - Running Tips

Rolling your Fitness Forward to your B race -

Voices of reason – the conversation

Sandra LaFlamme –

Meet Organic Runner Mom

Hi! I’m Organic Runner Mom!

I found running back in high school when I used to run before crew practice. It was common for us to have to run from boathouse row in Philadelphia to “The Three Angels” and back as a warm-up before getting into our shells for the real workout. Someone once called me “gazelle” during one of these runs perhaps because of my ridiculously awkward, skinny long legs but perhaps more so because they could see how freeing running could be for me. I rowed all through high school and college at Colby College in Maine and then met my husband, a rower too at Bates College! I used to be a rower but when my husband and I moved back to New Hampshire so he could join the family business, Pete and Gerry’s Organic Eggs in 2000 running became my new passion!

Being a runner has taken me on a journey of self-discovery and made me a stronger individual both inside and out. As a runner I am inspired and motivated by all of the amazing endurance athletes that I meet. Since I discovered my love for running I have met many new friends and have continued to set new goals for myself. I always have big dreams and love a new challenge. I am now a half marathon runner, marathon runner (2 time Boston Marathon Finisher, soon to be 3 time finisher!), trail runner, and mountain runner. Several injuries (tendonitis and a back injury) have led me to discover triathlons. Most recently I completed my first Half Ironman and the Timberman Ironman 70.3.

I love sharing my athletic pursuits with you as well as training tips, nutrition tips, recipes, and lots of motivation. I hope you will join me often on my blog here and that you will share your stories and inspirations too.

Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. –Rachel Carson

Section two

Advice to my 22-year-old self -


That’s it friends, members, we have made it to the end of yet another fully certified organic RunRunLive Podcast.  Thanks for being along for the ride.  Thanks for being a friend. 

Next week we’ll chat with John Mangan the Irish ultra runner who ran around the world and he’s now walking around the world.  Interesting dude.

I had issued a public service announcement about the RunRunLive podcast feed.  I wasn’t getting updates on my podcruncher app.  I called Libsyn and they said everything was cool but “did you know you have two instances of RunRunLive on iTunes?” Yes, I know – the second one is an older feed that goes through Feedburner that I’ve been telling people to switch off of for a year now.  I could tell you again, but if you’re hearing my voice you figured it out.  I went in and deleted that feed and permanently redirected it – (That sounds painful).  The Duh! Moment for me was when I realized that I was pointing to the wrong feed in iTunes with my PodCruncher app! Doh!

You can get the show from iTunes, from the Libsyn feed directly or just download the files from my website. All roads lead to RunRunLive. Except Feedburner. That turns in on itself like a snake eating its tail. 

With the marathon over and the road race done - what now?  What am I going to focus on?  I’m thinking about running the Vermont City Marathon on Memorial Day – May 30th.  I hate to let my fitness go to waste.  I felt really strong going into Boston and I think I have a decent performance in me, I just need the right venue. 

I’ve been at this for a long time.  I think I’ve found some balance but the tradeoff is that I’m not as manically focused on my running goals anymore.  I just want to feel that joy that we get on those crisp mornings with the sun peaking over the hills and birds chirping.  You know, the peaceful epiphany stuff that I love, out on the trails thinking about stuff and thangs.

Closing comments

That’s 10 years, or maybe 11 that I was the race director of the Groton road races.  That’s close to 20,000 runners of all ages I helped give an opportunity to get over our courses and across our finish line. To put that in perspective, that’s about how many men Hannibal crossed the Alps with to conquer Rome.  But he also had 40 war elephants.  We don’t have any elephants. 

But, still, that’s a generation of runners I had some small impact on.  That’s pretty cool.  I’m a grateful guy. 

We had all 25 T-shirts strung up across registration.  That is impressive.  Now you’re talking 2-3 generations of local runners we’ve touched.  We are all very fortunate.

Many times we look at these things and we fret over what we could have done.  We wring our hands over the opportunities lost.  We beat ourselves up because we didn’t make some goal or achieve some thing to make our mark higher.  We are a chronically unsatisfied bunch. 

It’s really all in the value of the action taken, whatever that action was, the movement that starts a person.  Because each movement has the opportunity to take hold and create compound movement both physical and metaphysical.  That snowball effect is how our small actions can win the world in the balance. 

It’s the butterfly’s wingbeat each time we move.

So keep moving my friends, and I’ll see you out there.

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


Direct download: epi4338.mp3
Category:Running -- posted at: 4:03pm EDT

iTunes upload issues 4-15-2016

(Audio: link) [audio:]
Link  upload-problems.mp3


Apologies folks – I did manage to drop Episode 4-337 on Friday but for some reason it’s not making it to iTunes.  We’ll keep working on it.  Until then you can download the show mp3 or listen directly on my website



Music by Tim Timebomb and Friends -


Direct download: upload-problem.mp3
Category:podcasts -- posted at: 8:48am EDT

The RunRunLive 4.0 Podcast Episode 4-337 – Addiction Counseling with Greg Milbourne

 (Audio: link) [audio:]
Link epi4337.mp3

Team Hoyt Boston 2016 Campaign ->

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

Hello and welcome to episode 4-337 of the RunRunLive Podcast.  Today we are going to continue our exploration of the relationship between addiction and endurance sports with longtime friend of the show Greg.  I recorded this interview a few weeks ago the same week I spoke with Nate so I was using that discussion as a starting point with Greg to till new ground.

In section one I’ll give you my Boston Marathon 2016 walk through.  In section two I’ll give you a post I wrote on innovation that has a business slant but you folks are smart enough to tease out how it all applies to your personal lives as well. 

Remember no Harry’s razors ads here, because then my kids don’t get to go to school. That’s right.  One of the companies I was on the leadership team of sold a good sized deal to Gillette who makes those expensive razor blades everyone is trying to disintermediate.  If we hadn’t sold that deal, I wouldn’t get my bonus and my kids would be street urchins now. 

That’s why we’re Ad free and listener supported – to keep my kids off the street. 

To keep the lights on we have created members’ only content.

By signing up for a membership, you will get…

  • Access To Exclusive Members Only audio
    • Member only race reports, essays and other bits just for you!

(I’m working on my Eastern States Race report this week, and something funny for Eric)

  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

(I’ve got episodes 4329 – 4335 up – in pieces - already)

  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

I’d like to welcome new members Ken, Rebecca, Foti and Greg for helping keep the kids off the street over here at RunRunLive.

The Boston piece in this show is a bit long so I’ll keep my intro comments brief.  I’m in my taper for Boston.  I knocked out my last real workout on Sunday with a 9 mile pace run that was again right where I need to be.  The weather looks decent.  Now I just have to have a good day.

I’m trying to eat clean and relatively lightly this week.  I’m locked down.  I’ve got no travel until next week and I’ve got enough projects to keep me busy.  It’s still very stressful to sit around and try to stay calm. 

So, It’s time to line up for Boston again.  When this episode drops it will be Friday before the Patriot’s Day.   20 years ago I started running again and ran my first Boston Marathon.  It had its way with me that first year.  It taught me a lesson about what the marathon distance expects from a runner.  Boston expects even more.

When I first started running Boston it was still mostly a local affair.  We had our fans and acolytes among the serious runners of the world but it was a still a local race and a local tradition.  When the rest of the world didn’t really care much about city marathons we had a deeply embedded heroic culture and mythology that was already a century old. 

We grew up with the marathon in our lives.

Boston shaped the long distance road running culture in Boston and New England.  The spring and fall race calendar revolved around it.  You were either training for Boston or training to qualify for Boston.  Seasons of training and racing that had a nice and comfortable cadence.

Some things have changed, but things always change in this world.  It’s still the greatest marathon in the world.  And it’s still our marathon.

Over the last couple years Boston has become a bit of a white whale for me.  But I’m working on that.  I know I can’t keep doing it forever and the new standards and new qualification windows really force it uncomfortably into my life.

I’m completely grateful to have had the privilege of this old race in my life.  I’m grateful to have been able to meet the great men and women who have written their stories there. 

Time is a river and you can never step in the same water twice, but I’m happy to have gotten my feet wet when I had the chance. 

On with the Show!

Section one - Running Tips

Boston 2016 Walkthrough -

Voices of reason – the conversation

Greg Millbourne –

As a psychologist, a father, a husband, a runner, a former Army officer and a former country manager of an American business in Russia, I bring a varied and eclectic style to my work. Trained in marital, family and child therapy, I have worked with clients from childhood into retirement and enjoy the diversity of seeing people at all stages of their life and development.

My goal is to maximize happiness and reduce anxiety and the impediments to truly enjoying your life. To do so, I am happy to see individuals, couples or families, and look forward to seeing you!

Section two

What is innovation -


That’s it my friends, let the credits roll as we gracefully taper our way out of Episode 4-337 of the RunRunLive Podcast. 

With any luck this episode will drop on the Friday before Boston.  Remember, Boston, being the special, on-of-a-kind unicorn that it is, is held on Monday.  That’s Monday the 18th. 

Then I have to turn my cranky old self around and pull off the Groton Road Race the following weekend.  

I’m starting back into a fairly heavy travel schedule so that should keep me busy.  After Boston I’ve got my Grand Canyon adventure planned for the middle of May.  And I told Coach I’d run the Portland Marathon with him in the fall.  But, I really don’t have any athletic goals for the summer. 

I’d consider a trail 50K if I could find an interesting one.  I want to get off the roads and I’ve never raced the 50K distance – so that would be something new for me.  I think that’s what my future agenda is going to skew towards – new and interesting stuff. 

You can still support my Team Hoyt campaign for Boston.  The links are in the show notes. 

April 24th is the Groton Road Race. You can runit virtually if you’re not in the area – or show up and say hi - just go to  We took a crew out Saturday and cleaned all the trash up on one section of the 10k to make it pretty for you. 

I’m a bit stressed out this week, because, you know, beyond all of this I still have a job and a family and a home and an old dog to take care of!  I took Buddy to the vet and they thought he was fine.  I have a regularly scheduled appointment in June and we’ll decide whether we want to remove the big fatty tumor in the ‘armpit’ of his back leg that seems to be impinging on his range of motion. 

He’s happy.  He still gets out.  Ironically this week as I’m laying low into Boston he’ll get plenty of walks around the neighborhood.  Hey, if all he can do is give hugs, that’s ok with us.   

Closing comments

Who out there has seen the original Batman movie?  I’m not talking about Michael Keaton.  I’m talking about the campy one they made from the TV show in 1966. 

In one of the scenes they have Batman (played by Adam West) trying to get rid of a bomb.  The bomb is one of those ones like in the cartoons.  A cannon ball shaped thing with a fuse burning.  Batman has the bomb in his hands and is running around the piers on the waterfront trying to get rid of it.

The gag is that every time he goes to throw it in off the pier there is something in the way.  Like a boat or a flock of ducks.  So he’s running around with this smoking bomb that he can’t get rid of. 

I had a workout like that last week. 

Coach scheduled a little tune up workout of 3 sets of 3 X 200 meters all out with 20 second rest between reps and 3 minutes between sets.  It’s basically a lactic acid buffering workout.  Fine tuning for the race. Compared to what I have been doing it’s an easy workout, maybe 3-4 miles total even with the warm up and cool down. 

I was working from home and of course the day got away from me and it was getting into the afternoon before I got ready to go.  I was coming off a delayed flight from Chicago the night before and was a bit jet lagged.

I figured I’d head down to the track and knock it out.  I drove down to the track and much to my surprise and frustration there was a track meet in progress!  Who do these people think they are using my track!

I had to go to plan B.  I figured I’d just knock them out in my neighborhood.  But, of course, my neighborhood doesn’t have the 200’s marked off.  I had to go back to my desk and program this workout into my Garmin.  It took a few minutes to do this, because the workout is a bit detailed in structure.  Then I synced it to my watch and headed out.

I ran about a 2K warm up and hit the button to start the first 200.  I’m going all out on these, 99% effort, which for my neighbors I’m sure looked like I was having some sort of fit in the road. 

Now, I’ve done enough track work to know how far approximately 200 meters is.  I got to that point and the watch didn’t go off.  Now I’m thinking, “Did I enter 200M into the watch or 300M?” Because there’s a big difference there for this workout.

I turn around and do another one back to where I started and now I’m pretty sure the distance is wrong.  No problem I’ll check the watch and see what it says.  The only problem is that in order to do that I have to stop the workout in process.  Crap. 

I stop the workout and start editing it on the watch and I still can’t tell what it says because the watch has converted everything to miles and even though I’m a smart guy I don’t know how to convert 200 or 300 meters to .19 blah blah miles.  So, I have to change the watch default to metric and then see that I indeed programmed 300m instead of 200m. 

That’s not going to work.

Back to the house.  Log back into Garmin Connect. Fix the workout.  Re-sync.  Back out the door.

The actual workout really wasn’t that bad, but it fought me all day, it was a test of wills and I wasn’t going to let it win.  In the end this easy 30 -40 minute workout probably chewed up 2 hours of my afternoon.

Just like Adam West trying to get rid of that smoking bomb.

I’ll see you out there.


So, yeah, the universe is in balance… – and l’ll see you out there.

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


Direct download: epi4337.mp3
Category:Running -- posted at: 6:22pm EDT

The RunRunLive 4.0 Podcast Episode 4-336 – Varsity Punk Director Anthony Solorzano

 (Audio: link) [audio:]
Link epi4336.mp3

Team Hoyt Boston 2016 Campaign ->

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

Hello and welcome to episode 4-336 of the RunRunLive Podcast.  I’m squeezing this one in on an off week to help out my interviewee today, Anthony Solorzano, (sounds like a character from a Quintin Tarantino film), but he’s a lifelong runner, with a passion, who is making, or has actually made a movie called Varsity Punks.  His Kickstarter campaign to put the finishing touches on this new cross country team themed movie ends on April 13th. 

I figured with a little extra midnight oil I could get this episode up in time before that kickstarter closes. 

If you want some good swag and want to help Anthony bring a running-themed feature length film to market go now and kick some cash his way. 

I’m not getting any kickbacks, I just like the idea of bringing the discussion around running as a real sport out into the open!  I try to help people when I can.  It’s karma.  So, yeah, we’re talking to Anthony today about his movie.  Go watch the trailer – it’s cool – the links are in the notes. 

If I can swing it you’ll get 3 podcasts in three weeks – plus all the good stuff I’m putting into the members section.

In the first section I’m going to talk about why sometimes your training is always hard and why it’s ok.  In the second section I wax counter-culturally about passion. 

What I’m not going to give you are any advertisements.  No Harry’s razors, no Audible and no 

Actually, while we’re on the topic, I think you should go to the post office.  The public post is one of the great enablers of civilized society.  Yeah it’s slow and everyone is grumpy but that’s why you should go down there.  Think of the great impact you and your positive attitude can have on those poor, lost souls standing in line!  If you bought your stamps online you’d be denying them your bright light.

Those confused old people using pennies to buy stamps ae the greatest generation.  They are the defenders of democracy and the western world.  You should go get to know them.

Get thee to the post office!  Go when it’s busy.  Stop along the way and bring coffee and donuts.  Strike up conversations, make friends and make someone’s day.  Life’s not just about the miserly squeezing of pennies and minutes.  Treat it like a safari, and adventure.   

We are Ad free and listener supported.  To keep it that way we have created members’ only content.

By signing up for a membership, you will get…

  • Access To Exclusive Members Only audio
    • Member only race reports, essays and other bits just for you!

(You have to check out the zombie story I put out last week... It’s awesome)

  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.

(I’ve got episodes 4329 – 4335 up – in pieces - already)

  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

I’d like to thank Eric and Keating and Cliff and Judith for paying the dealer this week.  I asked for feedback and Eric said I’m not funny anymore.  I used to be funny. 

So I’ll tell you some jokes:  Clean jokes for your kids.  For all you teachers and coaches. 

The first one is for trail runners.  Q: How do crazy runners go through the forest? A: They take the psycho path.

No didn’t like that one?  This next one I may converted from a blonde joke…Q: Why did the Labrador retriever jog backwards? A: She wanted to gain weight!

And here’s one the 3-5 year-olds will think is hilarious… Q: Did you hear about the race between the lettuce and the tomato? A: The lettuce was a "head" but the tomato was running to "ketchup"! 

I kicked ass in the Eastern States 20 miler a couple weeks ago as my last tune up for Boston.  I came in at 5-10 seconds a mile faster than my goal pace even though it was my 2nd 20 miler inside of 7 days and I had to make a 2-minute potty stop at mile 7.  My Heart rate was a bit high and I had a little power loss at mile 16-18 but my legs were strong and I finished strong. 

All the lights are green for Boston.  We just have to get decent weather and I have to figure out how to navigate around the 14-16,000 runners between where I’m starting and my pace group.  My number is 28766 if you want to track me.

Now I’m in my taper.  That doesn’t mean I’ll stop training it just means I’ll switch to race specific training like shorter speed work, strength and stretching.  I also have to reign the diet in to see if I can cut 5-10 pounds for the race.  I was a wrestler in high school – so I know how to drop weight.

I’ve been pretty hard on myself for not being able to make this qualification time.  I could have knocked this time out without too much struggle in 2011 before I ran (heh heh) into a couple of wee health challenges.  But, I suppose, if you look at the age-graded curve with the new qualification times you could make a case that if I succeed this year it will be an age-graded PR for me by 3-5 minutes. 

I don’t know. I try not to get too wrapped around the axle on this sort of mental gymnastics.  It’s all a bit self-serving. 

Anyone who wants to say ‘hi’ on marathon weekend, that’s typically a challenge for me because I’m pretty busy and I like to lay low before the race.  I usually go into the expo on Saturday Morning to get my stuff.   My club has a hotel room at the finish if you want to stop by and have a shower or an adult beverage I’ll be there.  Fair warning though – given my starting coral I may not be rolling in until after 4:00!  It’s ironic that we are almost back to the traditional noon start we used to have for the race!

Crazy days!  Everything is going too well.  Must be a crises coming!

Getting ready to talk with Anthony this week I did some reminiscing about my stint on my prep school cross country team.  I’m fairly confident that my time on a New England Prep School team was probably different than Anthony’s time running in high school in East LA.  Who knows, maybe there are more similarities than differences?  I only ran for my last 2 years.  I joined up because the captains of the wrestling team were also the captains of the cross country team. 

We had a pretty small team.  But I made the varsity team.  I was the 5th man.  This is the slow guy that you need to fill out the team for scoring purposes.  The top 5 guys get scored in the meets.  I would finish in the middle of the pack.  I was probably running in the low 6-minute mile range.  Story of my life – steady and mediocre!

I hated the races.  Our courses were short and mostly off-road.  Some of them had obstacles like steeplechase.  Like fallen trees, steep hills – stuff like that but also a lot of athletic fields.  Most of the courses in our league were 2 miles or less – so it was pretty much an all-out anaerobic effort.  Those short races hurt like hell.

They’d line us up across some soccer field or something in separate corals by team, maybe a couple hundred feet of starting line – all spread out.  Then invariably after 100 meters or so they’d slam you into a single path trail. Everyone would have to come off the line in a dead sprint to get to the trail first and box the other guys out.  Yeah, it was like the hunger games. 

But, I loved the practices.  We’d go out as a team on these long runs all around Groton.  Out on the back roads and through the woods. It was awesome.  I learned a lot about training and running.

We used to ride to away meets in a school van.  Because our team was so small we could fit in one van.  Our coach would drive.  He was a kindly guy who was also the Trigonometry teacher.  Oddly enough he smoked a pipe.  Hey it was the 70’s.  The pipe tobacco he liked was called “Borkum Riff” and I remember that smell as he smoked his pipe in the van on the way to the meet. 

Sports were never a priority for me.  I am so glad that the prep school I went to forced you to do competitive sports.  If they hadn’t I might never have learned what little I was capable of.  It isn’t about winning, or being a champion.  It’s about learning. Learning what you’re capable of.  Learning how to be a member of a team.  Learning how to suffer for that team.

Make sure you and your kids and your community have that opportunity to learn.

On with the Show!

Section one - Running Tips

It’s supposed to hurt sometimes -


Voices of reason – the conversation

Anthony Solorzano – “Varsity Punks”

Yes! The first link below takes you to our Kickstarter campaign (which ends early April) and has the first trailer to Varsity Punks, as well as a lot of the pertinent info. I was hoping you'd be able to squeeze in Anthony shortly before the end of the Kickstarter but late April would absolutely work. 


I also included a few other links. I specifically recommend the KCET article.

What is Varsity Punks?

An independent feature film in the making! It’s a fun high school movie about belonging, portrayed with authentic teenage moments and inspiring sports drama.

Genre: Coming-Of-Age Sports Comedy
Setting: Present-day San Gabriel Valley
Estimated Running Time: 100 min.
Logline: When star quarterback, AJ Montoya, breaks his hand, his only hope is to team up with his longtime rivals – the cross country team, a group of nerds and misfits with potential for high school glory!

Production Update: (as of Nov. 2015)

We are currently in post-production. That means we are done shooting and now it’s time to put the movie together through editing, color correction, music and sound design. You can expect a completed film early in 2016.

Where Can I See It?
Some time around Spring/Summer 2016


Section two

5 myths about finding your true passion -


Friends and members, runners and cavaliers, you have giggled, guffawed and snickered your way to the end of Episode 4-336 of the RunRunLive Podcast.  Now go do something useful. 

When this podcast drops I’ll be around 10 days out from Boston.  I’m still not injured or broken.  I’m a little heavy but my legs are strong.  Coach has me doing pace runs and shorter track stuff to ‘freshen the legs’.  The hay is in the barn and it’s almost time to dance with the devil. 

Did you see Neely from last week’s interview was on the cover of that famous running magazine this month?  I swear those guys follow me around just to poach my good ideas!   

A couple reminders before I let you go.  You can still support my Team Hoyt campaign for Boston.  The links are in the show notes. 

April 24th is our 25th anniversary Groton Road Race. We’ve set up the virtual race if you want join from afar – just go to – Hope to see you there.  It’s been a great privilege for me to be able to work with the race. 

I figure everyone already knows by now but I have 3 books that you can get on Amazon.  First is called “The Mid-Packer’s Lament” a collection of running stories, some of them quite funny, (Eric), “The Mid-Packer’s Guide to the Galaxy” is a second collection stories, some of them quite funny and my latest “MarathonBQ” outlines the program and all the tricks and tips I used to qualify for Boston when I was a puppy – and that one is on Audible as well and isn’t funny at all. 

More jokes here…These are a little edgier…you might want to tell them to your 10 year-olds.

Q: What do you get when you run in front of a car? A: TIRED Q: Q: What do you get when you run behind a car? A: EXHAUSTED Q: What do you do when a golden retriever throws a pin at you? A: Run! She's got a hand grenade in her mouth. 

I’m looking forward to Boston and Groton.  As I get older I’m learning to enjoy these great sign-post moments in my life.  I stop the smell the roses more.  I can’t tell if that is the blunting of my own passions or the sanguinity of self-awareness.

Zen Runner did a bit a few weeks ago about bucket list items.  I was looking at the things that people came up with and wondering about my own list.  Which is another strange thing we do – compare the things we’ve accomplished or more appropriately collected with other people. 

People were listing things like run a marathon or an ultra or maybe qualify for Boston…things like that.  And it kind of struck me that while I’ve been going about my business I’ve collected a lot of souvenirs and memories.  I’ve been graced and for that I am grateful.

Run a marathon? How about more than 50? Qualify for Boston? Yup. Write a book? Uh huh 3 of em. Ultra? Sure.  Start a business, yessir.  Triathlons? Yup.  Mountain bike ultras? Done.  Be a race director? Affirmative.  Read the classics? Most of em. Stay married and raise a couple of functional adults. Present and accounted for.  See the world? A good chunk of it.

Interestingly, I never sat down and said ‘these are the things that I want to accomplish’.  This was an organic mélange of little projects that interested me at the time.  A portfolio of hobbies, passions and necessities. 

I’m not done.  Not by a long shot.  I’ve got a list of cool stuff in my back pocket that I’m going to shoehorn into this world one way or another.  Like the marquee on a B movie “The Adventure Continues (dot dot dot)”.

It’s not a contest.  There is no score on the polished granite marker that lays in the grass above your withered corpse.  Yesterday, today, tomorrow; it’s all the same.  Do what interests you.  Don’t keep score. Keep swinging away until the bat falls from your hands.

And I’ll see you out there.

Closing comments


So, yeah, the universe is in balance… – and l’ll see you out there.

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


Direct download: epi4336.mp3
Category:Running -- posted at: 1:04pm EDT

The RunRunLive 4.0 Podcast Episode - Tease

(Audio: link) [audio:]
Link Tease1.mp3


Hey folks, I was listening to Episode 4335 after I had dropped it today and realized that I had not inserted the Stu’s 30K race report sample that I put in the members’ feed.  My production process with my new virtual assistant team still has some kinks! 

Just to be clear those are production kinks, not the kind of kinks you folks have out in San Francisco…

Anyhow – I’m going to put the tease in here.  In addition this give me a chance to drop another tease for a zombie story that I created an audio for the members.  I was doing some virtual cleaning this week and I found this zombie story I had written last year in November for NanoWrimo.  I read it and it was super cool so I recorded it for you.

Sorry for all the RunRunLive noise, but I’m also going to drop another episode this coming Friday because I interviewed a movie maker who is trying to make a deadline and I figured I’d expedite an episode to help him out. 

Expectation – wise you’ll get 3 episodes in 3 weeks.

Bang!  That’s value. 

Now listen to this…

Stu’s 30K race snippet here.

Truck Oil Zombie Story here

Link to membership site here.

Thanks folks – That Offspring song is the one that was blasting on a dude’s phone when I passed him at Stu’s 30k.  You see that more and more these days.  People running races with their music playing free for the world to hear. 

These two new pieces of audio and many more to come in the members section.  Head over to if you are interested. 





Direct download: Tease1.mp3
Category:Running -- posted at: 3:34pm EDT

The RunRunLive 4.0 Podcast Episode 4-335 – Neely Spence Gracey Breaks out at Boston!

 (Audio: link) [audio:]
Link epi4335.mp3

Team Hoyt Boston 2016 Campaign ->

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

Hello and welcome to episode 4-335 of the RunRunLive Podcast.  Bear with me, we are going to get to the great show including a piece on the re-emergence of effort based training in the poplar zeitgeist and a really good interview with Neely Spence Gracey who is making her professional marathon debut at Boston this year.  And I’m capping it off with a super-thoughtful post on mistakes not to make in life that is just in time for graduation season.

But – before that -This week I’ve got another milestone announcement for you.  I’ve been toying with this idea for years and I finally got the breathing room to put it into action. 

When I looked at the value of this podcast to you over the last 8 years and 300+ episodes it is in the content, meaning the words and the interviews, and the audio I create from them.  That’s my value add in the process. 

The revelation I had is that even though I am perfectly capable of it, there is no unique or differentiating value to me twiddling with my website or editing the audio or the countless other admin tasks that something like this takes.

So I asked myself, “Hey, Myself, how can I do less of that stuff and more of the good stuff?” and the answer was to automate the rote stuff.  I had some down time at the beginning of this year and pulled together a great team of virtual assistants to do some of the time consuming production work for me. 

We’re about 3 episodes in and it’s working fairly well. 

The next phase of this project to automate is now ready.  I had my website redone to support a membership option.  I wanted to give people who had the ability to and wanted to a chance to help me cover the costs of all this stuff without having to resort to cheesy commercials or half-hearted sponsorships.  I also didn’t want to take anything away or put existing stuff behind a paywall. 

Bottom line – there’s a membership option to get extra cool stuff and support the content but we’re not charging for or taking away any of the existing content or archival content.

Here’s the pitch…

Remember RunRunLive is and always has been free and listener supported.  To keep it that way we now are offering members’ only content.

By signing up for a membership, you will get…

  • Access To Exclusive Members Only audio
    • Member only race reports, essays and other bits just for you!

(This week I put up my Stu’s 30k race report! <audio clip here>)

  • Exclusive Access to Individual Audio Segments from all Shows
    • Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time.
  • We will consider other benefits as they are requested by you, because when you’re a member it’s all about you!

Become a member

On top of that, consider how much it costs: $4.99 a month. That’s roughly the price of a couple Expresso Luv Gu gels a month. And unlike GU, we won’t give you a sugar overdose or rot your teeth. So not only will you be part of the RunRunLive community and be getting cool extras, you’ll also be healthier and happier.

But the real value is that you will be helping this community continue to provide the content you love.  And as a member you can directly influence the stories we tell, the research we do and the people we interview.  We’re all in this together.

So if you like what we’re doing here at RunRunLive, please consider becoming a member. Membership is cheap, for a monthly donation that breaks down to roughly around the price of 1/25th of a pair of running shoes each month you can help keep RunRunLive free and independent.

Go to my website and click on the subscribe button.

I’m glad to say my training is still going well.  I had another big build week that capped off with a 3 hour long run.  I’m in a good place mentally and physically because instead of ruing the run I was quite looking forward to it.

I queued up my favorite podcasts and ran 4 loops of my home 5 mile loop.  Another good sign was when I got to the last loop I realized I’d be about 10 minutes short so I decided to run up to the top of the telephone tower hill –the driveway is on the course.  So, yeah, 18 or so miles into the run I decide to throw in another big hill to make up some time. 

Then when I got to the end of the run, near my house I had the 3 hours but was about a 1/3 of a mile short of 20 so I kept going for another 3 minutes to get the 20.  Wasn’t sore or chafed or damaged at all after.  All very good signs.

This weekend I’m racing one of my favorites – the Eastern States 20 Miler.  Coach has gone easy on me so I can have fresher legs going into it and treat it as a pacing exercise. I’m confident I can negative split it and beat my target marathon goal pace.  It’s a flatter course, but there’s always some wind coming off the ocean.  It will be a good test and I’m looking forward to it.

Then I taper into Boston.  I got my bib number and coral placement and I’m all the way in the back and that is going to be a challenge.  I’ve got 4,000 charity runners to get around to get my BQ.  That’s probably worth 4-5 minutes of race time before I can break free.  I’m so far back this year that I’m considering just waiting before I cross the start mat and giving everyone a 10 -20 minute head start.

Whatever happens it will be an adventure.

I’ve always said that training well does not guarantee your race time. Training well only gives you the opportunity.  Doing the work is not a guarantee of success. Doing the work is how you buy the ticket to get to the starting line with the potential to have a good or even a great day.

There was a baseball movie in the 90’s called “Major League”.  The storyline was a team of reprobates, misfits and has-beens comes together to beat everyone’s expectations and win.  One of the characters was the has-been pitcher Eddie Harris (played by actor Chelcie Ross). 

I think about Eddie Harris when I’m racing now.  He had lost his power and speed but he managed to strike people out with the tricks and veteran guile. 

That’s where I am now.  I don’t have the power or speed.  I can’t recover as fast.  I can’t afford to skip any of the ancillary activities like strength training and stretching.  I can’t skip workouts and expect to just ‘show up and race’. 

But, I know my machine.  I know how to race.  I’ve got the confidence and poise to coax good performances.  And I’m ok with that.  

On with the Show!

Section one - Running Tips

Effort based training -

Voices of reason – the conversation

Neely Spencer Gracey – Elite Marathoner

Eight time division II national cross country champion and professional runner…

Runner’s World article -> Neely Spence Gracey Skipping Olympic Trials to Debut at Boston Marathon


  • Email:
  • Facebook:
  • Twitter: @neelysgracey
  • Instagram: NeelySGracey
  • Garmin Connect: neelysgracey
  • Map My Run: neelysgracey


  • Runner-up at USATF Club XC Nationals 2011
  • 4th at the BUPA Grand Prix Edinburgh, Scotland 2012
  • Runner-up at USATF 5k Road Champs 2012
  • Third at USATF 10k Road Champs 2012
  • USATF Athlete of the Week 11/14/12
  • Chiba Japan Bronze Medal Ekiden Relay Team 2012
  • First ever American Zatopek 10k Champ 2012
  • 5th at USATF XC Nationals 2013
  • Top American and first non-African (13th) at the World XC Champs 2013
  • 5th at USATF 5k Road Champs 2013
  • Queen of the Mountain and 6th overall at MRR 2014
  • 5th and top non-African at Campaccio IAAF XC 2015
  • Runner-Up at Gasparilla Half Marathon 2015 (Olympic Trials qualifier)

Section two

9 Mistakes you don’t have to make -


My friends, members or not, you have reached the end of yet another free and listener supported RunRunLive Podcast – Episode 4-335 has made its successful professional debut.

The coming 3-4 weeks are just going to be a blur for me and it’s going to carry through May and into June.  I’ve got a multi-day meeting in Chicago next week.  Then April 18th is the Boston Marathon and I’m in the best shape and have the most confidence in my training that I have had for about 5 years. 

You’d think that would make me less nervous.  Just the opposite.  When you haven’t trained well there’s no stress because there is no expectation. I have trained well and now all I can do is screw it up!  There will be some full on sleepless nights and psychotic episodes over the next couple weeks!

April 24th is our 25th anniversary Groton Road Race. We’ve set up the virtual race if you want join from afar – just go to – Hope to see you there.

Rolling into May I’ve got a multiple conferences and meetings in New Orleans, Atlanta and Phoenix.  I’ll be on the road a lot and looking to run the canyon while I’m in Phoenix.  Not sure what my next goal will be.  I’m feeling a bit achy from road racing.  Whatever it is it won’t be road racing!  Unless, of course I blow my qualifier try at Boston.  Then I might have to lift that heavy bag of training to my shoulders again, but I’m getting good at that. 

I got some pushback on my dog joke from last time.  Apparently the goldens and labs were insulted by my comments. I apologize for that, but I never would have thought they had the mental capacity to be insulted.  I’ll try to be my sensitive.

Closing comments

Buddy woke up limping around the house today.  He has something wrong with a front paw and I’m going to take him to the vet in a bit.  I want them to look at that other fatty lump on his hip and maybe get that taken out because it seems to be really getting in the way of his running. 

We’re a pair of old guys limping around the house complaining about aches and pains.  I don’t have any muscle or tendonitis problems this cycle.  Coach gives me enough rest and I’ve been attentive to my yoga and core strengthening. 

I do have some goof pain.  I caught a toes in the dark on the trail one night.  I was emerging from the trail into a parking lot and the snow plows had pushed an unexpected piece of curbing into the path.  I came down on my palm and tore a nice hole.  Palms don’t heal well. 

Then coach gave me a recovery bike spin workout.  It was one of those nice days so I took Fuji-san off the fluid trainer, pumped up the tires, greased all the moving bits and headed for the rail trail.  In the process I had to swap the skewer on the back wheel because the trainer requires a specific skewer – it’s the rod through the axles that has a quick release lever on it.  

Well, I must not have clamped the back wheel on well enough.  There I was in traffic, balancing at a stop sign, I stood up in the peddles to go and the back wheel comes out of the frame and seizes.  Of course I’m clipped in so I do that embarrassing death roll into the bushes.  I took a piece of gravel and tore a nice hole in my knee!

Fast forward a couple days and I’m out running in Los Angeles.  I decide to try to make it to the beach and turn my 1 hour run into a 2 hour run.  Now since it was only supposed to be a 1 hour run I didn’t put any lube on.  It’s hot for me in LA so I was sweating and I wore all the skin off of a part of my body that sticks out.  

There I was last week.  In the best shape of my life and no running injuries, and I managed to manufacture a hole in my hand, a hole in my knee and a super uncomfortable bit of personal chafing.

So, yeah, the universe is in balance… – and l’ll see you out there.

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


Direct download: epi4335.mp3
Category:Running -- posted at: 9:31am EDT





April 2016
          1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30