The RunRunLive 4.0 Podcast Episode 4-466 – John from Sqoosh

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4466.mp3]
Link epi4466.mp3

 

Zero Prostate Cancer 2021 Boston - http://support.zerocancer.org/goto/Stupid_Disease

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Chris’ other show à https://shows.acast.com/after-the-apocalypse

Intro:

Hello my friends and welcome to episode 4-466 of the RunRunLive Podcast. 

It finally turned to the nice cool fall weather this week.  The leaves are falling. 

I’ve done a couple of easy runs out on the trails this week with Ollie.  The knee is ok, but I’m in such poor shape that it’s hard to tell.  Everything hurts so a little extra pain doesn’t really stand out.

But I have a plan. Of course I have a plan.  I’m consulting with a friend of mine to start building abase of core strength and balance that I can leverage to come back healthy.  I’ll talk a little bit today about how to treat these seasonal transitions where your body is talking to you. 

It’s marathon season.  I watched all the folks running the big events like Boston and Chicago and London. Great job everyone.   People were really emotional at these races after waiting so long to run in person.  I forget how important and impactful getting to Boston can be for people. 

People ask me if I ran.  I don’t know how to answer. 

I completed the distance.  I did not run the course on the day.  I  ran loops over in my home town of Groton on Sunday morning.  I ran a 30 second run, 30 second walk cadence and ended up with a time of 5:05ish.  So I guess, technically I ran. 

My friends came out and joined me for the first lap.  Tim hung in for the second lap.  I did 5 laps of different lengths and sizes. 

I’m not a very prescriptive person.  I just show up and run.  I know roughly what distance the loops are from the town hall in Groton.  I was aiming for 5 plus miles each.  That seemed like a good distance at that pace so I could have a refuel every 80-90 minutes. 

The weather was cool, but oddly humid.  I carried one of the soft bottles in my vest.  I did not take Ollie. 

I ended up coming back from the 4th loop at 23 miles and change, so to keep it simple I just did that last 3 miles as an out and back on the rail trail. 

I won’t lie, my legs were not happy with me for the last 10 miles.  That 4th loop ended up being 6ish miles and ran out of water.  But, with the 30-30 cadence I was able to pick up my feet and move each time and did not suffer unduly.  I wasn’t’ really sore the next days either. 

I did see others out on the rail trail who were obviously running their own virtual races.  I listened through some podcasts and had a nice long thoughtful outing.  For nutrition I had a handful of dates. 

I had water and a change of shirts and hat at my truck.  It worked out without much fuss. 

I was pretty beat up at the end. Felt like I had run a marathon. 

So – there ya go – for the veteran runner – you can complete a marathon on zero training using a 30-30 run-walk. 

Today we talk to John from Squoosh bands.  It’s an interesting interview.  John is really tied in with my friend Kevin over at the Extra Mile Podcast. 

In section one we’ll talk about the mindful crux of determining what to do in the later seasons of your running life.  In section two I’m going to do an old-man rant on hustle culture. 

I love this fall weather, don’t you?  Of course it’s only fall weather in this hemisphere.

We are moving into a stressful period of our lives. These few weeks before the holidays tend to be very busy and can be overwhelming.

Remember to be mindful. 

Straighten up. 

Relax your shoulders and jaw. 

Bring your head high like the top of your head is being pulled up into the sky.

Take a deep breath. 

Fill your whole abdomen, all the way down to your belly. 

Hold it for a count of two and feel the peace and energy in your body.

Let it out slowly.

Feel gratitude for that simple act.

On with the show.

About Zero

ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action.

Link to my ZERO page: (for Donations)

http://support.zerocancer.org/goto/RunRunLive

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

 

The RunRunLive podcast is Ad Free and listener supported. 

Become a member

Section One – Seasons -  http://runrunlive.com/the-bigger-picture-running-and-lifecycles

 

John Fournier

Re; social media we're on 

Instagram: @sQoosh       

Twitter: @sQoosh1     

Facebook: sQoosh sweatbands 

 

Here's our website:

https://www.sqooshbands.com/

 

and also our link on etsy (for custom sweatbands for runners)

https://www.etsy.com/listing/1077232060

 

 

Blurb,

 

sQoosh is the first sweatband designed by and for runners. It’s non constricting, won’t stay saturated, they’re super lightweight, cool & soft. Worn on wrist, fist or palm. Easily zaps sweat out of your eyes/face (wipes runny noses in winter) plus when it fills with moisture- just sQoosh it out. 

 

We’re running an October special too (attach) Free pink ribbon with order. 

 

. Let me know anything else you'd like Plus ...

What's a good mailing address and I'll send something up to you (if you have a logo you'd like I can personalize it for you) 

-Johnny

 

 

John Fournier

Owner: sQoosh Products

1410 Holly Dr Amelia Isl Fl 32034

904-624-3251                        Mt 6:33             

www.sQooshbands.com

 

Section Two – Hustle Culture - http://runrunlive.com/hustle-culture

 

Outro

Ok my friends we have squooshed through the ed of episode 4-466 of the RunRunLive Podcast.  Squish. Squoosh.   

So – what’s the future hold?  Well, Here’s my current plan.  I’ve signed up for the Thanksgiving 5k.  I’m also outing team in for the Mill cities relay.  I need a couple over 50 men for that team if any of you locals are interested, it’s the first week of December.

I’m running, not walk-running, running 2-3 times a week now.  Just easy.  I’m going to go back to the heart chest strap to get a better handle on my HR so I can stay in zone 2 for all this preliminary work. 

I’m working with a friend of mine, Gina, on rebuilding my core strength and balance. 

I may drop my gym membership, because this is all going to be body-weight and yoga. 

The gym served its purpose this summer.  Letting me feel my oats. Get some muscle bulk and testosterone. 

By the way ‘feel your oats’ is an American saying.  It refers to how frisky horses get after you feed them. 

I am grateful for that interlude.  Now it’s time to transition to something else. 

It’s also getting past bike weather up here.  We’ll still keep riding.  We go out until the snow and ice stops us. 

I don’t want to put boundaries on what I can do, or still do.  I think your body is strong and amazing and will do far more than you think.  At the same time I want to be smart and not abusive in this new season. 

Ollie is doing fine.  I took him to the vet this week for his checkup and shots.  He got a clean bill of health.  I’m practicing running on leash with him.  It’s a struggle some times but I think eventually we’ll come to some sort of agreement, he and I. 

I signed him up for the second course of dog-stuff training.  Frankly I think it’s worth it just to get him out of the house. 

As we head into this stressful time of year remember to stay centered.  Remember to be in the now. 

Let’s practice, shall we. 

Straighten up again.  Smile.  Take in that deep breath, hold it for a second and let it out slowly.

You can do anything, You can be anything, You have the power. 

You are a good person, You add value to this world,

You are loved.

You do what is right for you, your family, and your friends with no regrets.

Your life is magical, You are unimaginably powerful

Your life is beautiful, fair, rich, abundant, and filled with meaning

Your body is strong. 

You have all the strength You need to do the things that You want to do.

You are worthy.

You are unique.

You are loved.

And I’ll see you out there.

My Apocalypse show -> https://shows.acast.com/after-the-apocalypse

 

 

http://www.thenays.com/home.htm

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Rachel -> http://www.nextlevelnutrition.fitness/contact-appointment/

Coach Jeff -> https://dailyfitbook.com/

 

Direct download: epi4466.mp3
Category:Running -- posted at: 10:59am EST

The RunRunLive 4.0 Podcast Episode 4-465 – Murray – Modern Meditation

 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4465.mp3]
Link epi4465.mp3

 

Zero Prostate Cancer 2021 Boston - http://support.zerocancer.org/goto/Stupid_Disease

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Chris’ other show à https://shows.acast.com/after-the-apocalypse

Intro:

Hello my friends and welcome to episode 4-465 of the RunRunLive Podcast. 

Today we talk with Murray about a bunch of stuff.  He’s written a new book on modern meditations, which impresses me as one of those great books to help you with your morning practices. 

This weekend is the Chicago Marathon and Monday is the Boston Marathon.   There are a bunch of people who are running both.  Which is probably a once in a lifetime opportunity.  This being the big collection of races that were postponed from the spring into the fall by Covid.

It looks like Chicago is going to be a little warm.  Remember the old rule of thumb says you should run 5 seconds per mile slower for every five degrees over 70.  Like most old rules of thumb this probably more anecdotal than scientific advice.

I will be running, well kinda running, my Boston virtual Sunday.  I’m going to Run-walk it using the Galloway method and an 30-30 cadence.  Meaning 30 seconds of running, and 30 seconds of walking. 

The knee seems to be responding well.  Hopefully I don’t hurt it with this escapade. If it still feels good I can start ramping my training back up, but one thing at a time.

In section one I’ll share what I’ve learned using run-walk to work through my injured knee.  In section two I’m going to dust off an old piece about how to successfully implement change in your life.

It’s still pretty warm up here in New England.   The temps are only going down into the 50’s at night and it’s still raining a lot.  Which means My garden is still kicking along with some odds and ends. 

I’ve got one last Swiss Chard that is providing some salad.  Some robust Parsley as well.  A couple green tomatoes – we’ll see if they ripen up before the frost.  

I’ve got lots of mint and I’ve been thinking about drying it out for winter use.  I’ve got some Brussel sprouts, but the cabbage worms are in them badly – so I’m not sure if I’ll ever get anything out of them. 

My Zinnias are going strong, so is the second crop of raspberries. 

I cut the sunflowers and was attempting to dry them in a box but they got all moldy and had to be recycled. 

I ended up eating all the apples off the tree.  There were a lot. I was eating like 6 a day.  I did make a pie and a crisp as well.  Towards the end I was sharing them with yellow jackets. These are the local angry bees.  I never realized this but they actually eat into the ripe apples on the tree.  They dig little channels in them. 

And finally – Ollie Wollie the Killer Collie graduated from K9 training with his certificate in basic dog stuff.  Which was great.  Yvonne was able to join me for every session so we got a consistency of training. 

He’s not perfect, but he’s 87% better.  I can have him on the leash and he behaves.  He waits patiently for the release command before going through the door.  He has his own mat that is his ‘place’ that we can put him on and he’ll stay on it.

And I’ve been run-walking with him on leash and he’s pretty good with that.  He really likes to pull though so it’s a constant battle. 

It just goes to show you.  Even old dogs can learn new tricks.

On with the show!

About Zero

ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action.

Link to my ZERO page: (for Donations)

http://support.zerocancer.org/goto/RunRunLive

I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.

 

The RunRunLive podcast is Ad Free and listener supported. 

Become a member

Section One – Run-Walk -  http://runrunlive.com/run-walk-for-recovery

Murray Du Plessis

 

Murray Du Plessis has studied and taught meditation for fifteen years and assisted the running of meditation centers in England, Burundi, Namibia, and South Africa. He has an MA in English education and is currently an assistant professor of English at Daegu University. He lives in Gyeongsan, South Korea, and is the author of Modern Meditations: 101 Ways to Slow Down and Connect to Spirit. 

Here is the Amazon link to my book:

https://www.amazon.com/Modern-Meditations-Ways-Connect-Spirit/dp/0738768359/ref=sr_1_1?dchild=1&keywords=modern+meditations&qid=1626943901&sr=8-1

Modern Meditations: 101 Ways to Slow Down & Connect to Spirit: du Plessis, Murray: 9780738768359: Amazon.com: Books

Modern Meditations: 101 Ways to Slow Down & Connect to Spirit [du Plessis, Murray] on Amazon.com. *FREE* shipping on qualifying offers. Modern Meditations: 101 Ways to Slow Down & Connect to Spirit

www.amazon.com

Section Two – Life Change - http://runrunlive.com/7-tips-to-help-you-succeed-in-life-change-initiatives

 

Outro

Ok my friends we have meditated 101 times through the ed of episode 4-465 of the RunRunLive Podcast.  Ohmmmm….  

I’m still going to the gym.  Twice a week.  I do arms and shoulders one day and chest, back and abs the second.

I’m not going down to the pond to swim anymore.  I’ve decided I don’t want to.  I may swim at the gym, but swimming is kind of a high maintenance activity.  Instead, I’ve been run-walking 3 miles or so 3 times a week.   I’m still biking, but not this week because I’m in my taper, kinda. 

I’ve been throwing in some yoga to try to loosen up a bit.   When I’m at the gym, after my weight sets, I roll out the mat in this other room where they do the classes.  Usually I have it all to myself.  So I can get into my bare feet and relax into a yoga session without bothering anyone.

This Friday night, I was just finishing up my yoga and the kid came in to turn out the lights.  I always forget they close early on Fridays.  If he hadn’t seen me I would have been locked in!

I have mixed feelings about the marathon on Monday.  I see the people checking in and taking pictures at the finish line.  I remember that electric feeling of being there after 4-5 months of hard work.  Lean and nervous and ready to go. 

I am very far away from that fitness right now.  Like I said.  Mixed feelings. 

I do have another race on the calendar.  The Mill Cities Relay is ON for December 5th.  I’m putting in a team of my old running buddies.   If I come out of the Boston virtual healthy I’ll see if I cant start slowly ramping it back up. Train for something in the spring.

So that’s it my friends.  Mixed feelings and some ennui this fall racing season.  Now my challenge is to turn those mixed feelings into a spark of hope an get back on the training wagon. 

The first time I ran Chicago was in 1998.  I was hoping to go sub 3-hours there after coming off a 3:06 Boston.  It didn’t come to pass because I got called away on a business trip to London that sidelined my training.   I ran ok, crashed a little at the end and missed my qualifying time.  That was 23 years ago.

How time flies. 

That’s a lesson for all of us.  Appreciate what you’re doing today.  In the blink of an eye it will be a memory. 

Take time to breath in the gratitude.

Take time to breathe out the love.

And I’ll see you out there.

My Apocalypse show -> https://shows.acast.com/after-the-apocalypse

 

 

http://www.thenays.com/home.htm

MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/

Http://www.marathonbq.com

http://runrunlive.com/my-books

Rachel -> http://www.nextlevelnutrition.fitness/contact-appointment/

Coach Jeff -> https://dailyfitbook.com/

 

Direct download: epi4465.mp3
Category:Running -- posted at: 7:15pm EST



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