RunRunLive 2.0 - Running Podcast

Episode 5-512 – Michael Ceely the Discipline of Athletes Over Hate
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Hello my running friends. 

Today is the last of our four episodes focusing on the culture hate. We have a conversation with Michael and talk about it from an athlete’s point of view. 

In section one I have a delightful story for you about industrial poultry products and in section two is a summary of what I think we have learned from this fou-episode arc. 

Don’t worry, next episode we will be back in the running sphere of things. 

I do appreciate you humoring my little road trip around the hate and polarization topic. And one of the learnings for me from todays chat with Michael is that managing this polarized culture requires the same discipline that we use every day to get in shape and train for events. 

We have the toolset already.  We can approach it as another self-improvement campaign, like a marathon training cycle. 

So, do the work people! Society needs us. This is our moment. 

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Episode 5-511 – Kim Knoeller, Counseling Connections on the physical impact of hate
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Hello my running friends. 

Today we have a conversation with Kim about the negative physical and mental impact you get from participating in the culture of hate and outrage.  I had a lot of fun talking to Kim. It felt like a very synchronized conversation. 

This is the third in my four sessions on hate culture and polarization. Hopefully you find some nuggets in there that help you. 

In section one I’m going to talk about how to re-find your paces when you get into a new season of training. 

In section two I’m going to give some tips on having conversations with people you disagree with. 

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Episode 5-510 – Dr. Andre – The Group dynamic of Hate
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·      Amazon -> https://www.amazon.com/After-Apocalypse-Story-Pandemic-Survival/dp/0977234207

Hello my running friends. Welcome to episode 5-510 of the RunRunLive podcast.

Today we are going to continue our series on the current culture of hate and outrage with the goal of potentially having a better understanding of the causes and hopefully potential remediation. To this end we talk to Dr. Andre about the role groups play in amplifying hate. 

In Section One I’m going to talk hopefully about how you can still push yourself athletically as you age and my plan to put this theory to the test this summer.

And in section two I will summarize the influence of groups on how we think and act and the group role in hate. And some suggestions to get out of it.  

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Hello my running friends. Welcome to episode 5-509 of the RunRunLive podcast.

Woof Woof! Bark Bark! – Yes I figured you needed a break from the intense intellectualization of the why are we so hateful as a culture – so I dusted off this really fun interview I had in the can with Sean about his dog-running business.

(Not that I’m abandoning the other topic – I am going to have 3 more discussions around that and hopefully provide you with some useful tools to reclaim your souls)

In section one I’m going to talk about back strengthening for runners

In section two I’m going to talk about an idea I have about gathering data on trash. 

Sean was a great conversation. After that talk I was thinking this might be the retirement dream job for me! 

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Episode 5-508 – Dorcy – Hate Addiction
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Hello my running friends. Welcome to episode 5-508 of the RunRunLive podcast.

Today I have a very powerful and important conversation with Dorcy Pruter about why and how people are so full of fear and hate and what to do about it. 

As endurance athletes we use our legs and our lungs to cope with the stresses of life, but I felt like there was something deeply unnerving and destructive going on in the world right no that we need to address. So – this is the first of a series of episodes I’m going to do with guests that explore this topic. 

It is my gift to you and those you love. Tools for living as it were. I always find that what is top of my mind is usually top of everyone’s mind. Somehow, we are connected this way.

In section one I’m going to address a commonly asked question about knee injuries. 

In Section two I’ll express a condensed version of what I’m thinking in regard to the hate culture.

…

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Hello my running friends. Welcome to episode 5-507 of the RunRunLive podcast.

Today we talk with Denise Smith who owns physical therapy business in Illinois and we talk about dogs and running with dogs and how that improves the fitness of everyone involved, mentally as well as physically.

In section one I’m going to talk about my dogs.

In Section two I have an introspective essay on digital pictures. 

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Episode 5-506 –Jena on Nutrition for Endurance Athletes
Hello my running friends. Welcome to episode 5-506 of the RunRunLive podcast.

In today’s show, if I manage to get it up today, we interview Jena from Victorem nutrition. She reached out to me to be on the show and we had a nice chat about racing nutrition and how to squeeze everything in. 

In section one I’m going to talk a wee bit about anxiety, because I think there is a fair amount of fear and stress in the world today. 

I’m going to skip section two because I’m running short on time. 

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Episode 5-505 – Race postmortem with coach
Hello my running friends. Welcome to episode 5-505 of the RunRunLive podcast.

Apologies for being a couple days late with this one, I had a busy week. 

This is Mesa Marathon wrap up. Included is a post-mortem chat with my coach. And I’m glad we did this. I’m still learning and trying to figure out what this current version of my machine is capable of. That’s the beauty of racing and the associated training cycle – It’s an experiment and you get to see the results of the experiment.  

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Episode 5-504 – Gait Happens with Dr. Courtney
Hello my running friends. Welcome to episode 5-504 of the RunRunLive podcast.

This is a race week episode. I am writing this Intro 5 days out from the Mesa Marathon. As you are listening to this I may be out on the course!

In today’s episode we have a great chat with Dr. Courtney Conley from Gait Happens. We have a great conversation about running gait and foot health. She really knows her stuff and you can tell she’s passionate about helping people stay on the roads. 

I see in my notes that they gave me a coupon code RunRunLive10 – not sure what that gets you but you can look up GaitHappens.com and see what services interest you. 

So, yeah, I’m racing this week. It’s been a good training cycle. I learned a lot. And I’ll talk about that in Section One.

In section two I’m going to give thoughts on a personal power seminar I sat through this week. Because it’s kinda bugging me.  

...

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Episode 5503 – David runs across Vermont
Hello my running friends. I hope this episode finds you well, whether you are struggling in the deep, dark, depths of winter up here in the northern hemisphere or the pounding, dry, desiccating, hot rays of the sun down under.

Today we talk to David who has a story to tell about running across one of our New England states recently. 

But, before I go any further, I need to share a milestone. I did it! I published the first o f my Apocalypse novels. It’s called After the Apocalypse, a Pandemic Survival Story, Book one: The Old Man. 

I’m very excited and proud and somewhat exhausted. 

It’s a beautiful 362 physical pages that you can go buy if you like science fiction or like my writing or just want me to feel like a success! 

The best place to buy it for me is on my publisher’s website www.booklocker.com – just search for it there or search for my name and you’ll find either the physical version or the e-book. I will get to an audio book version at some point, time and capital permitting. 

You can also find it anyplace they sell books, like Amazon or Barnes and Noble. If you want to be really supportive you can go leave a review on one o f those sites, or forward the link to your social networks. Tell a friend as they say. 

In section one I’m going talk a bit about the peak training cycle I’m in and how am navigating it. In section two I’ll talk a bit about the emotional rollercoaster of the publishing process.

It’s been a busy couple weeks. I’ll try to be brief!

On with the show. 

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Hello and welcome to Episode 5-502 of the RunRunLive Podcast.

This week we’ll repost a recording I did earlier in the week with Adam and his daughter Cassidy. Adam and I go way back to the beginning of the running podcast explosion. He and Eddie Marathon and I ran the Chicago Marathon in 2012, maybe, I dunno, would have to check the pictures. 

This is a long recording so I’ll skip the philosophizing for the week.

The topic we kind of talk about is why you should consider getting a coach, (among other topics). But, I do think a good coach is like a good team member, where they fill in strength in areas you may be weaker. 

They help you see and avoid the patterns in you self-destructive behavior. 

This is where so many ‘get-better’ behaviors go awry. We think people aren’t doing what they think and say they want to be doing, because they don’t have the knowledge or the information. That’s seldom the case. The knowledge is freely available. There’s actually too much information. 

There are probably 10 -20 reasons they are not changing or adapting behavior on the list above ‘lack of knowledge’ – and those are the things that a coach can help with. 

Accountability and structure alone are major needs for me to be successful. 

I don’t need coaches, I need parents!

But you see what I’m saying. The coach can help you find what those blockers are and get around them.

Anyhow – if you need the unique type of coach that Adam is, give him a call, he’s in a place in his life, like I am, where helping other people is really fun.

…

Outro:

OK campers you have chit-chatted you’re way through the end of episode 5-502 of the RunRunLive podcast, now you can go back to hiding under the bed like a border collie in a thunderstorm.

I’m back running this week. My weight is on target. My fitness is good.

But of course I had a setback. 

I got sick.

So let me tell you my story. I heard you like stories.

I had my race stuff on. I was getting ready to get in the car and head up to Salisbury to race the Hangover Classic 10K and jump in the ocean. 

When my phone rang.

And I’m not going to go into the horrifying state of the American health care system but Instead of racing I spent the day hanging around in hospital emergency room with my mom, who it turns out had Covid.

I don’t think I caught Covid, at least the test kit doesn’t think I caught Covid, but I caught something. I should have been doing a big build weekend for my marathon, but instead skipped those workouts.

I’m just now getting back to it, but I’m less than a month out from the target race with a long run right now of 13 miles. So it’s going to be another learning experience, although I think I know this lesson by heart, but we can always hope for the ‘marathon miracle’. 

And that’s it. 

Got 2-3 weeks of build left.  Let’s see what I can do!

And we’ll see you out there.

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Episode 5-501 – Prioritization with Milicia
If you think it’s time to get serious about your health, and take action for yourself, reach out to Rachel at www.drshuck.com/rrl and have a conversation.  

Hello my running friends. Welcome to episode 5-501 of the RunRunLive podcast.

In today’s episode we have a great chat with Dr. Milicia who shares her strategies on how to manage a busy life and prioritize effectively.

Milicia is another smart, well-spoken, accomplished person. I’m starting to feel a bit I ntimidated and out of my league with these conversations. But – that’s my ego talking. My goal in these conversations is to interact and learn and to give you all some chewy thoughts to chew on.

I think we hit the nail on the head with this one.

For the end of the year I have a couple of introspective musings for you. In section one I’ll talk about goals, but not in a way that you are expecting. And in section two I’ll talk about treadmills, again, not in a way you’re expecting.  

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Episode 5-500 – Examining the balanced life with Lisa Tong
Hello my running friends. Welcome to episode 5-500 of the RunRunLive podcast.

I have been working my way through ‘frequently asked questions’ and the next two shows will focus on one that is on the top of most runners’ lists. 

How do we achieve that ever-elusive balance between our work, our families and our athletic pursuits? And how do we do that in a way that serves us?

This week we’ll chat with Lisa who will walk us through her own story as a mom, a professional and a triathlete. 

I had a blast talking to Lisa. She’s very smart and polished and thoughtful. 

In section one I’ll talk about road racing and in section two I’ll delve further into the mind space of the artist. 

...

Lisa Tong, MBA, PCC

Entrepreneur, Author, Speaker, Coach

 

Lisa is an ex-corporate consultant and engineer turned entrepreneur, bestselling author, speaker and professionally trained and certified coach and facilitator. She founded This Project Called Me, a personal development company that supports people in developing stronger self-awareness and helps corporate humans build passion projects. When Lisa is not writing or coaching, you will likely find her cycling or making soups for her other fun persona, The Chinese Soup Lady.

 

Link

 

https://thisprojectcalledme.com/

 

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Episode 5-499 – Anna – Exercise for the over 60
If you think it’s time to get serious about your health, and take action for yourself, reach out to Rachel at www.drshuck.com/rrl and have a conversation.  

...

Hello my running friends. Welcome to episode 5-499 of the RunRunLive podcast.

This week we talk with Anna who has written a book about exercise routines for people over 60. I got her query email and thought, ‘yeah, that’s interesting’. 

So here we are. 

In section one I’ll talk about how we can adapt our training and racing goals to this inevitable onslaught of time.

In section two I’ll talk about being a creative and what I have gleaned from my recent survey of a bunch of ‘how to’ books about creativity. 

***

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Episode 5-498 – Dr. Shuck - How I got to 165 lbs.
If you think it’s time to get serious about your health, and take action for yourself, reach out to Rachel at www.drshuck.com/rrl and have a conversation.  

Hello my running friends. 

Welcome to episode 5-498 of the RunRunLive podcast.

How are you all doing? Another wonderful week, yeah? 

You’ll be delighted to know that I survived my birthday. And, yes this is an interesting phase of life I’ve entered into. 

Last episode we talked about memento mori – or remembering that death is always there. This was a big thing in the middle ages because, death was always there. It’s a bit more intellectualized now. We’re not going to die from stepping on a nail or a intestinal parasite, probably, but death is still there. 

A quote that could be attributed to a 100 people, but I chose Jim Morrison, “No one gets out Alive”.

So for me, with this birthday, Death may not be in the room with me warming up, but he may be sleeping on a futon next door thinking about it!

Paradoxically I’m doing great!

Today we do a summary review of my campaign over the summer to get down to 165 pounds with my nutrition coach Rachel, or as she is now known, ‘Dr. Shuck’. It really makes me wonder why we don’t start teaching nutrition in early education. 

There is a basic grab-bag of topics that I wish someone had taught me. Like basic financial planning. And how there are different personality types. And the importance of living in the present. 

In section one I’ll talk about the relationship between losing weight and running faster.

In section two I’ll talk about the compound effect.  

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Hello my running friends. Welcome to episode 5-497 of the RunRunLive podcast.

Once more we find ourselves together my friends. How are you navigating the weirdness of these days? 

For today’s interview we talk with Dr. Savannah Santiago who is a podiatrist and runner from San Diego doing her residency in Indianna. 

First, let me say that this is the most fun I’ve had talking to someone in a long time. She was so positive and engaged – just glowing with positive karma. And it just makes me happy to know that souls like her exist in the world. 

I’ve started, or reverted to, using Zoom to record these interviews. That means we are usually both on camera during the chat – so I get to see the body language of who I’m talking to. I almost want to start posting the video versions of this because I think it would be fun for you to put a face with a voice. 

In section one I’m going to get all geeky runner guy and do a deep dive into tempo training in general and surge runs in particular – which my running buddies mocked me by calling them ‘Serge’ runs.

In section two I’ll ramble about getting old. 

It’s my birthday next week. And I think I’ve been having the same conversation every birthday since I turned 30! 

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Episode 5-496 – Coach Nora and some frequently asked questions
Hello my running friends. Welcome to episode 5-496 of the RunRunLive podcast.

Today we have a fun chat with Nora who is a coach and athlete about frequently asked questions. We ran into each other when I was answering running questions on Facebook.  As always Nora’s contact links will be in the show notes. If you want to take a look at her practice it’s at mileaftermile.co.

I am consistently pushing this podcast out every two weeks while I can manage it, because I enjoy doing so. But, I’m not going to focus so much on the fine details for now because I just don’t have the time. 

This is the RunRunLive ‘compromise’ version, where we don’t edit as tightly and don’t polish as much. But we still have conversations and try to have fun.

In section one I talk about shoes. And if you don’t agree with me, there’s going to be a rumble.   

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Episode 5-495 – Maddi and some trail magic
Hello my running friends. 

Hello my running friends. It’s only been a couple weeks but it feels like a lifetime. 

When we last spoke I was on top of all my training and fitness goals for this cycle. 

And then the universe stepped in and rebalanced the karma for me by breaking my collarbone.

I’ll tell you all about that in Section two today.

In section one we’ll talk about some more running advice I have been dispensing.

And today’s interview is with Maddi who is a self-described trail bum who just stepped off the Appalachian Trail.  

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Episode 5-494

Hello my running friends, yes I let this one slide a week, because I needed to align it with the off-week of my other podcast – the apocalypse podcast – in which I am entering my 5th season now. 

Honestly, I have crowded my calendar so much it’s hard to get done all the stuff I’m signed up for. 

Today I will talk about one of those top 5 questions from the running forums – how to stay motivated and get the workouts done. 

I’ll talk a bit about how I do goal setting and why.

And I’ll give you an update on my own goals for the summer that, for better or worse, I’m closing in on the deadlines for. 

Today’s interview is with the race director for the Mamba 100 in Memphis. That is my goal race for this campaign. I am glad I talked to him because I acquired insights into the course that filled in some blanks for me. 

So, sit back, (unless you’re in a chair with no back, because you’ll sprawl onto the floor).

Sprawl is an interesting word that come to us through Old English and Danish. It rolls off the tongue nicely doesn’t it? Almost onomatopoeia.

Anyhow – sit back or sprawl back and let’s go on an adventure together.

On with the show.

Interview

… Thanks so much. Great talking to you.   www.mambatrailrunners.com  is our website.  

Facebook and Instagram: Mamba Trail Runners

Outro

Ok my running friends – I have to tell you I was quite relieved after my discussion with James. When I talked to him a few weeks ago, I did not yet have any big weks under my belt and the 100K distance was looking a bit daunting. 

But, after our talk I realized that the course is runnable and it’s well supported so good news all around for what my goal is. 

Now I just need to stay healthy for a few more weeks.

What kind of mileage do you need to have for this distance? I think the mileage isn’t as important as you basic strength and time on your feet.  So, cumulative fitness is more important than any set mileage goal. 

When I ran 50K, my long run was probably 20 miles, but I was coming off a marathon campaign. 

When I ran 50 miles, my long run was 36 miles, and that was probably overkill. But it was my first ultra so it was ok. 

When I trained for 100miles my longest run was a 10-12 hour overnight run, so probably in the mid-30’s. But, again for these longer distances, it’s all about time on your feet and fitness. All these longer distances are grouped together for impact in the training calendar – so you are getting that time on your feet and running on tired legs effect. 

My long run for this cycle is probably going to be 30ish miles, again on tired legs. 

I’ve been listening to a lot of audio books. I find it’s a great way to get content in parallel with my training and dead time. It’s so convenient now with the library app.

Last week I listened to Ryan Holiday’s Discipline is Destiny. Great listen when you training and trying to get stuff done. I would highly recommend it on audiobook. It’s read by the author. 

There is a lot of the ‘same old’ stoic philosophy stuff, but it’s a good reminder and might get you motivated.

So my friends, I pushed this episode to line up with the off week of my other post-apocalyptic podcast After the Apocalypse, soon to be a series of novels, lol…

Keep pushing, keep being smart, take time to learn, take time for yourself, sharpen your saw and I’l see you out there.

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Episode 5-493 – Interview Les is Made
Hello my running friends. 

This week I present the last of the repurposed interview that I did originally for my other show “After the Apocalypse”. 

This is a friendly talk with Led for his Les is Made podcast – and fittingly he is really interested in talking about running.

I had planned to write an article that dove deeper into some of the frequently asked questions. But, I’m out of day today and I figure something is better than nothing. 

I had another satirical piece on how women running together have an entirely different conversation than men talking to each other – based on my admittedly biased observations. 

But, alas there is only so much gas in the tank and I have miles to go before I sleep.

So – My friends, I’ll give you an update on my training – drop the interview and slink off stage left in a embarred shuffle.

My training is going great. Within the last 7 days I have completed a nice 12 mile trail run, a 100K bike and capped it off with a 100 mile bike ride with my buddies up to Saco Maine yesterday. Everything went well. We got perfect weather. Nobody crashed. No flat tires.

And we made the trip, with breaks in just about 10 hours. 

My second goal of weight loss is going well also. I poked my nose under the 173 pound flap of the tent this week and with my training load increasing it should continue to trend down. 

I also finished the last additional chapter for the first novel in my apocalypse series – so getting very close to the end of the editing process and having a finished manuscript to kick out the door like a grown child who has tarried too long. 

Funny story – I actually brought that final chapter to my new Monday morning writers group for a read this past week as well. I was scared like a little kid having to stand in front of the class. But, they liked it. And gave me some good feedback.

All is not lost.

I grabbed the race director of the Mamba 100 for an interview and I’ll shove that up for the next show. You know me. Why read the race web site when you can just talk to the race director? 

I was a little worried about running a 100k in the trails in the dark. But he put my mind at ease. The course is in a very gentle trail system right in a park in the center of Memphis. 

That’s the next adventure!

So – my friends. This is it for commentary,. I won’t be back at the end.

Stay in touch. Wish me well. And I will see you out there.

Les is Made

By Les Madewell

My name is Leslie and I am a photographer. I have a few good stories to share and would love to shared them to the world. I try to have models and people I have work with one with me as much as I can. I hope I am at least not boring

https://podcasters.spotify.com/pod/show/lesismade

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Episode 5-492 – Publishing Sci-Fi George Allen Miller
Hello my running friends. 

This week I’m continuing my streak of double dipping on the interviews from my other podcast and presenting you with George Allen Miller. He’s an author and we have a nice, tight chat about the creative process and some aspects of publishing and our favorite Sci-Fi. 

So - if you are one of those double dippers who already listened to my After the Apocalypse podcast you can fast forward through the interview section, but I will also have some unique content of you as well

In section one I’ll continue my Runner FAQ conversation. In section two I’ll do an old-man nutrition rant. 

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Episode 5-490 – Fran Tabor
Hello my running friends. 

Today we’ve got a great show for you. I speak with Fran Tabor, who is one of those brilliantly independent thinkers – a real renaissance person. We discussed Alien first contact and lots of other stuff. I think you’ll enjoy it.

In section one I’m going to talk through some of the responses that I have been giving to the “Runners Loving Running” Facebook group – because I decided to take a new tack. Instead of ridiculing the questions for being absurd, I decided to give thoughtful answers. 

It’s ‘tack’ by the way. T A C K. Not ‘tact’. Tack is a sailing term that means the direction you are going. When you change tack in a sailboat, the captain yells ‘Coming about’ and then the mainsail boom swings around to catch the wind and knocks you overboard – setting up the meet cute or the humorous plot element in any movie involving sailboats. 

I talk about my new audio-book adventure in section two. 

Because the interview is of a normal size, and I have room. 

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Episode 5-490 – Stoned Genius
Hello my running friends. 

Hey! 6 new episodes in a row. But I am cheating by re-tasking interviews I did for my other show.  So if you are a listener to my After the Apocalypse feed, this is the same interview and you’ve already heard it.  

I will stick a quick article into section one with my thoughts on what to drink on run and hydration in general. I follow this annoying Facebook group called ‘runners loving running’ that has these really dumb beginner running questions and I though it would be fun to answer some of them.

This a long interview. 1:30. So you have been warned. It is me being interviewed by Rodney the Stoned Genius on his podcast, named, interestingly enough “the Stoned Genius” and he was nice enough to share the audio with me.

On with the show. 
Section One https://runrunlive.com/what-should-i-drink Featured Interview
That’s what I love about podcasting. Any curious soul can find and connect with their tribe.

If like what he’s doing you can find more at the Stoned Genius Podcast.

Show description:

The Stoned Genius" is a podcast that blends humor and cannabis culture, exploring a wide range of topics through the lens of genius enjoying marijuana. Hosted by Ro Martin the show features discussions, interviews, and even comedic skits, all infused with a lighthearted and often irreverent tone.

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Hello my running friends. 

Now, I see you… you’re shaking your head. 

5 in a row? What are you doing Chris? I just got around to removing the RunRunLive podcast from my old phone and here you are dropping conten t again? How can we trust you again? You’ve put us through so much.

Yup – I’m on fire folks. I even baked up some new bumpers. Besides I am using the interviews for both my podcasts so there are economies of scale.  

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Hello my running friends. 

Here we go – 4 episodes in a row! 

I have actually gotten messages from people commenting on their surprise and delight, well surprise anyhow, that I have been able to keep it up. 

One of my long-standing tricks is to have an interview. This is also why there are so many interview-based podcasts. It’s a great way to leverage other people’s knowledge and energy for your own benefit – I bit like a parasitic worm or a vampire.

Insert rim shot sound effect.

But – seriously folks – today we have a chat with Roger Smith. Roger is a scientist and science fiction writer. I’m doing a series of interviews of scientists and science fiction writers. 

If you also listen to my apocalypse podcast you’ll see some duplication. I’m using the same interviews over there. The difference will be podcast specific content, like the intro and outro, and here, in the RunRunLive podcast I’ll sneak in some short articles about some running topics. 

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Hello my running friends. 

Here we go – 3 episodes in a row!  

On today’s show we’ve got the recording of when I was on Adam Tinkoff’s show a few weeks ago.

This is a long interview…well, not really an interview, more of a conversation. It’s too long for me to edit out the slow bits, like when Adam is trying to get his AI to work. You’ll just have to muddle through.

But we do have some good conversations about community and we do reconnect with some old friends from the running community and we do some reminiscing.

Since this is so long I won’t stick anything else in here, but I’ll come back at the end with an update.

On with the show! 

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Episode 5-5486 – Nutrition with Dr. Rachel
Hello my running friends. 

Here we go – 2 episodes in a row!  

On today’s show we talk to my nutrition coach Rachel. I’ve worked off an on with Rachel for many years. She recently earned her doctorate and she is looking for new clients. 

She gave me a good excuse to do another chat.  It all works out. You get another show and I get to catch up with Dr. Rachel. 

I’ll talk a little about my nutrition journey in section one. 

In section two I’ll talk a bit about the scary and fun world of artificial intelligence.

On with the show! 

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Episode 5-5485 – Nate Talks About Parenting
Hello my running friends. And so, the universe finds us together again. It is a fine Monday morning at the end of April bleeding into May and the fulsome fecundity of mother nature bursts free from the oppressive bonds of winter. 

The birds are singing, the rabbits are munching, the flowers show their timid faces in the new dawn of longer days and happier times. 

And here we are.  

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Episode 5-484 – the one about the tree Introduction:
Hello and welcome to episode 5-484 of the RunRunLive Podcast. I’m calling it 5-484. That’s as good a number as any. At this point we are beyond the specificity of rational numbers and, some would say, rationality in general. 

Today I’m going to tell a story about a tree. I’ll give you the update on my current entropy challenge. Because it’s always something, isn’t it? And I have an idea to start a new segment called “Stupid running questions.”

And, maybe I’ll talk about mortality.

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RunRunLive Episode 5483 – The one about 5K’s and Relay races and retirement
…

Hello my running friends. 

How are you doing today? It’s winter here in New England. The shortest days of the year are upon us. 

The seasons change and so do I.

Which is a lyric from a song by the Guess Who called “No Time”, from an album called “Canned Wheat” released in 1969. The Guess Who was an influential Canadian rock band from Winnipeg of all places.  

Randy Bachman from the band went on to success with Bachman Turner Overdrive.

Apologies for not getting a show out. I have ideas in my head. I just don’t have the animation to write them down and record. 

Something is better than nothing they say. But, the older I get, the more I understand the value of nothing as well.

Today I’m going to catch you up on a few races I’ve run and some other stuff as I work my way into shape for my next race, which is the Napa Valley Marathon in March. 

Now that I’ve put Boston aside as a goal race, I can add more fun stuff and travel races to my calendar. This year my wife and I will head out to Napa Valley to run the race and then hang around in wine country. 

Because, my friends, life is short. 

Memento Mori. 

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5-482

Hello my friends and welcome to episode 482 of the RunRunLive Podcast. 

Today I’m going to gift you with a long screed entitled “Zero to Hero, How to go from zero miles and injured to a marathon in 6 months.”

But, before I go there let’s do some business. 

I went back to the old RunRunLive 4.0 bumpers, because I like them. I didn’t like the new ones that I had done for me. The old ones are voiced by members of our community. 

That opening bumper about squeezing the life from lemons is by old-friend John. The strumming guitar and singing are the styling of Adam Tinkoff. The ‘move you to the exit’ is Steve Chopper. And the harmony on the last bit of the outro is Adam and Eddie Marathon. 

If I ever do interviews again, the ‘featured interview’ bumper is a young version of my talented daughter Katie.

They make me happy and hopefully make you happy too.

Secondly I spent some time last weekend loading old shows into the new ACast feed. I got all the way back to 250 – which would be some time in 2012, I believe. 

This is why episode 251 errantly dropped into your feed as a new show. I have to back date them to get them in the right order. That show was from January 2013, I must have missed a save button. I have fixed it. 

But- in all seriousness, that show is probably a good example of the format that I used to have back then. I have not listened to it, but if you have, that is an 11-year time travel into the past. If you liked it there are plenty more of similar size and shape.

At some point I’m going to go back and listen to all of these from the beginning and learn something about myself. 

Other than that – enjoy this essay on training around our constraints.

On with the show.

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Introduction:
Hello my endurance athletic old friends. 

Welcome to episode 5-481.

How are we on this fine fall day? Up here in New England we have set the clocks back and it is now officially dark at 4:30ish, which makes me want to stab myself in the eye with an olive fork… Is there such a thing as an olive fork? 

We like to tell ourselves up, with puritanical zeal, and righteous fury, that all this lack of sunlight and crappy weather makes us harder and more able to transverse this fickle world filled with chaos. 

We say things like, “I was doing hill repeats in the freezing rain,” – wearing that suffering like holy stigmata. 

But, what if it’s all a lie? What if all the adversity just makes us grumpy and hard to live with?

I don’t know – but I do know the best policy is to take it one day at a time, do what you can and embrace what the universe brings you because time is short!

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Hello my friends and welcome to the RunRunLive Podcast. My name is Chris and I am your host. 

Here is a quick introduction for anyone listening for the first time. 

I have been an amateur runner my whole life. I got serious in the late 90’s and it changed my life, like many obsessions will. 

I started this podcast in 2007 to share all the wonderful things I had learned. 

It has been a gift to me and I‘ve met so many great people who have enriched my life.

There are close to 500 episodes that span a decade or more of training and racing marathons and mountain bikes and triathlons and so much more. 

I am sifting though my archives and will attempt to post them all here in sequence. 

I interview famous and not-so-famous people from the sport. I give advice and tips. I tell stories and entertain. 

The first 50 or so episodes have some audio challenges as the technology hadn’t really ripened yet. 

After that I hit my stride and the show’s are fun and consistent through around 250, where I take a break and begin a new format. 

After that there are highs and lows, as there are in any life. 

Currently I’m working on finding time to keep the show going into the future as I am now an older runner. 

Feel free to sample your way through my journey, our running life. 

And enjoy. 

I’ll see you out there. 

Chris,

Outro:

That’s it folks you have found your way back to the end of yet another RunRunLive podcast. 

If you’re new to the show go back and sample some of the history.

If you’re one of my old friends Rech out and say hi. 

On reflection I find that friends are the most important thing we carry with us.

Bear with me as I sort the technology out. 

And wish me luck in DC.

I’ll see you out there.

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4-16-2023 Update Well my friends. Tomorrow is Patriots Day in Boston. And we all know what that means. That’s right, it’s the Boston Marathon. I’ve got a few friends running. The weather looks pretty good. Sara Hall is running and Des Linden. The fastest man in the world, Kipchoge is looking to complete his sweep of the majors. Who knows? Maybe we’ll see a sub-2-hour finish from him! That would be something. I am running a bit again. I have spent the last 2-3 month slowly trying to get myself back into shape. The knee seems to be ok as long as I don’t work it to hard. I’m still trying to see where the edge is. I worked with Rachel and took 15-20 pounds off. And I got through the first 30 days of the Body Building for Beginners program. I’m going to stop that right there. I repeated weeks 3 and 4, but I’m not going to go deeper. It gets very specific in the second two months and is probably more complex than I need. And, the big news is that I have signed up for a race. My friend Ann who we have talked to a couple times here on the podcast has a charity that she is heavily involved in called “Burgers and Bands” which is a teenage suicide prevention program. She got 50 charity slots for the Marine Corp Marathon. So, jokingly, I said, if you run it I’ll run it. And she called my bluff. I am fund raising and I’m going to try to blog about the process of getting back into shape. I’ll put a link in the show notes, at the top so you can donate. Then my coach, who was in the mix, said “Ok if you two run I’ll train you.” And the rest is, as they say is history. I am going to toss in some audio from before my run today. I am going to start podcasting more. I have some interviews. I’m trying to put less pressure on myself. I’ve got a lot of ideas and a lot of content, but less time to execute. I have been plugging away at my other, After the Apocalypse podcast. I’m just about to finish up season 3. I’m getting somewhere around 22,000 downloads a month. There’s 20 episodes in a season, and I plan to make each season into a book. As I creep ever closer to retirement I’m setting myself up to have a bunch of evergreen publishing content going. At some point I’ll circle back to all the posts on RunRunLive and try to consolidate them into some sort of order and edit them up into some books. There are literally millions of words worth of content out there. Anyhow, figured I’d check in let you know I’m still out here. A little slower, gimpy-er and grey – but out here none the less.
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10-28-2022 Intro: Hello and Welcome to the RunRunLive podcast. I have some incredible updates for you today. As for format, heck, who needs format? But as a semi-pseudo-format I’m going to keep dropping these short pieces on self-improvement, and especially how to navigate out of a dark place. I’ll do an intro with a little commentary, Then In section one, I’ve got a piece about self-worth. Then I’ll give you my updates in the outro. … Remember last time we talked about navigating the highs and lows of life? Why? Because I know that a lot of you get the seasonal blues this time of year when the days get cold and dark. (For you folks in Australia or Brazil; just set this aside and don’t listen for 6 months) I get these low points too. And the way I have learned to work my way out of them is to practice daily self-attention. I hesitate to call it self-affirmation, or self-love or even self-development. It’s hard to find words that don’t carry baggage of some sort. So let’s just say self-attention. This self-attention is important. When we find ourselves in these low or challenging spots in our lives we need to systematically focus on ourselves. It may very well be that one of the reasons we are in this low point is that we have neglected self-attention. We thought we were safely sailing calm waters and we forgot our practice. As I said in the first piece, these highs and lows come at us throughout our journey. We tend to enjoy the highs and suffer through the lows. If you have a good self-care practice you don’t have to suffer through those lows. You can see those lows as a gift and an opportunity to reassess, reset and replan. Even when everything in your world, our world, seems topsy turvy and out of balance, you are still you and the one thing you have control over is yourself. This is the gift of self-attention. The bonus of this self-attention is that it makes you better able to deal with the outside world. … Unfortunately, needing to do some self-work is commonly seen as weakness, especially in the western cultures. At least for my generation. I’m happy we seem to be evolving beyond that. Because this stigma on intelligent self-care is a lie. 80% of successful people start their days with some form of self-care. Those successful people see it for what it is, the daily sharpening of the saw. I think we can recognize that we have these cycles of emotion and energy throughout our lives that are natural. Feeling guilty or bad about these natural rhythms just compounds the problem. When I get into these troughs I have learned to get back to basics. To return to the basic truths of who I am and what my values are and what my purpose is. Then I work with that every morning as part of my routine. This allows me to show up with my best self for the people who need me. You are not doing yourself or anyone else any good by showing up incomplete with bad energy. Being in these low spots can be overwhelming. That’s why it is so important to let everything else go for a moment and commit some specific time on your own needs and go back to the basics. You build yourself up day by day and step by step. I have often heard people say “Life is a marathon, not a sprint” – To which I laugh because what the hell do they know about marathons? I know about marathons. We know about marathons. Remember that first marathon when you got to mile 18 and thought you were going to die? Hell. I bet more than half of the 70+ marathons I’ve run ended that way. The first time you hit that wall it’s awful, but eventually, with training and practice you learn how to deal with and overcome the wall. It’s still awful, but it is a familiar awful that you have the tools to manage. That’s how these cycles of highs and lows work. That’s why self-care is important because you can develop the tools to work your way through it. To summarize, carve out some quality time to focus on yourself and go back to basics. For me, the quality time for this kind of work is in the morning. And the basics start with daily meditation to quite my mind. The other important thing to understand about climbing out of a hole and the disciplines and practices to do so is that it takes time. When you sit down to meditate that first day your mind will be full of rabid weasels. You have to keep at it. The cause and effect of self-attention is subtle. You may not see it in the moment, but when you look back you’ll be able to connect the dots. You’ll see the positive impact of your practice. Like any other training, that self-attention requires ac consistency of effort. Don’t be discouraged. Give yourself the gift of a little bit of focus. … Anyhow, I’m going to keep coming at you with these little bits. And you can take them or leave them. Thanks for all the positive feedback on the Watership Down essay. Stay tuned for some running news in the outro. On with the show! … Outro So my friends, the big news is that I have started running again. I went to see the doctor and we reviewed the MRI results on the knee. The big reveal is that the bruise on the bone has, for the most part, healed. There is still some soft tissue degradation in there, but the big bad bruise is better. I have started running again. My run was .8 miles with Ollie around the neighborhood on Monday. Then I ran 2 miles in the trails with Ollie on Wednesday and Friday. I capped off week 1 with a 3.5 mile outing with my running club. How about that? How did it feel? Beautiful fall weather here – great for running. I was a bit sore after that first trail run! The knee still has pain in it episodically. But, at this point I’ll take what I can get. It’s definitely a mood lifter! The trick is going to be keeping myself in check. The universe was talking to me with this injury, and I have to listen. I’m going to be in a new age group one week from today and I need to find a way to run with joy that is sustainable.
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Update: Hello my friends, perhaps even my running friends. Welcome to another episode of the comically directionless RunRunLive Podcast. I think we’re about 14 years into this podcast journey. It’s funny how time flies… There really weren’t that many of us back in 2007. It was a small family of runners talking about running with other runners. It was me, Steve, Nigel, Nic and Dan, Kevin with the extra-milers and Chopper. And a few others. I bet, if you asked any of us we’d say we never expected to make money or become famous from it. But secretly, we all probably did. Steve probably came the closest. I think runners were early adopters of the technology as a community because we all spent so much time alone out on the roads. This meant we not only thought too much, but also needed something to listen to. The perfect storm for running creators. When I recorded my first show in June of 2007, I had just run down Mount Washington, after running the race up Mount Washington. I pulled out my little Sony audio recorder and talked about it. That Episode One would go up over the July 4th weekend that year. I interviewed my running buddy Frank, who I still hang out with. I met Frank on a training run with a bunch of marathoners from Boston in the 90’s. His story, like mine, and like so many others was coming to running later in life, discovering the marathon, then discovering Boston, then getting hooked. And here we are 20+ years later. I started an interview show because some of the business podcasts that I was listening to at the time had that format. From the start I diodn’t want the podcast to be about me. I wanted it to be about the listener. I wanted to add value. I wanted to share everything I’d learned, at that point almost a decade into my journey. I wanted to share the joy of the adventure. It wasn’t about me, but ironically, I was the target audience. I gave myself tips and tricks, I gave myself inspirational speeches, I practiced my writing and presentation skills on myself. Some of you just happened to be along for the ride as well! I didn’t even know there were other running podcasts when I started. Really, it wasn’t until later that I met everyone. I remember going on the Runner’s Roundtable and being so nervous. It was like standing up in front of a big audience. It’s still a bit strange to me that I have talked into the ears of probably 2-3 million people at this point in time. By the way, all that content, 400+ shows, we could feed that into an AI now and have a very good representation of me. You probably wouldn’t be able to tell the difference. It’s a tremendous training data set. Anyhow, enough reminiscing. I’ve got an few things for you this episode. First I’ll give you an update on what’s going on in my athletic life. Then I have a book review I wrote for my other podcast – After the Apocalyspe. Finally I’ll share an inspirational piece from a series of articles I’m working on for those of us who get stuck in low points and want to grow out of those. … First for the update. I think last time I told you that I had thrown my back out lifting weights. Well, that is still hurting me. I think because I do a fair amount of chair sitting in my line of work. I decided to not push it by trying to get back to the gym. Let it heal. Instead, I’m doing a daily lower back stretching routine – which seems to help. I’m willing to share it with you if you like. Very simple. I believe I also mentioned that I went back for my follow up with the knee doctor. I’m 18+ months into this knee injury. It was first diagnosed as a bruise on the knobby part of my bone. The knee itself was in reasonable shape, but there was this stress bruise on the bone that showed up on the MRI. I went back to the doctor a couple weeks ago and he did his poking around and sent me for another MRI. He made sure I didn’t go to the cheap MRI place that my insurance company recommended, because it has a larger diameter machine designed to accommodate the more portly among us and because it is larger it doesn’t get as good a resolution on the images. Another reason not to let your girth get away with you. (By the way I just typed Girth incorrectly and discovered the “Grith” is an old English word for temporary security.) I went and got the ‘good’ MRI. Then played phone tag with the assistant lady who is like a doctor, but not the doctor, but the doctor looked at the MRI and told her what to tell me? The medical profession in the US sounds like a great Ponzi scheme based entirely around my sore knee. I played phone-tag with the lady proxy doctor. Because you have to call the office and leave a message then they call you back. But, they have a special AI-based algorithm that guarantees them to call back while you’re on an important call with a customer. Then they leave a message that says, ‘tag you’re it’ and the cycle starts anew. This back and forth went on for a week until my messages started to get salty, like “Hey how about we set a time when I’m available? I’ll show up, you show up and we’ll call it…I don’t know an ‘Appointment’. Wouldn’t that me the adult and professional thing to do here?” She finally managed to get me and it turns out the news is good. The bruise is smaller. It is healing (despite me being an idiot and trying to run on it) There is some swelling or irritation of the meniscus around that bruise and this is what they think is causing the pain. Which makes sense. I’m going in next week to get a cortisone shot. That should knock down the irritation. They will probably want me to go to rehab, God help me. Waste a few more thousands of dollars and a few more hours of my life doing clamshells with stretchy bands under the guidance of a Sports Sciences drop out. Which is long way of saying, I think I’m about to start running again. It’s about time! I’m overweight and out of shape. Maybe the RunRunLive 5.0 podcast will be me struggling through the couch to 5K? I also found out that there is a new Non-Binary category at Boston that uses the women’s qualifying time, so all I have to do is become gender neutral and I’m in! Just kidding folks. Don’t send hate mail. Let’s get started shall we? On with the Show! …
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Bike Report… Here is a slightly more scripted version of my 2 day ride across Massachusetts. I scheduled it as a 4-day adventure. This is one of those things that you learn from doing long or hard or ultra-type events. Give yourself some buffer time. I have always violated this rule. Partly because my life has always been busy, or I have convinced myself that it was, and I had to rush to get to events and then rush back. I have always tried to not be that guy who talks too much about this stuff at work. I realized early on that this is my obsession, and the rest of the world may or may not give a shit. I’ve been more than willing to talk about it in depth when asked, or in this purpose-built forum for that outlet, but I have always taken pains not to be THAT GUY in the office. As a result, most of the people I’ve worked with know vaguely that I train all the time, but seldom have the gift of knowing exactly what or when I’m doing an event. That vagueness allows work activity to crowd around the events and I find myself running a marathon in the morning and jumping on a plane in the afternoon. I think it also fits that egoistic self-image I have had of being the indestructible man that can pop in and out of events that other people can’t even fathom. Even my acts of humility are ego-centric! There are advantages to not buffering time around an event. If you show up just in time for the event it doesn’t give you time to think too much about it. You can get much more adventure in the day by not being prepared and not knowing the course, etc. Just show up doesn’t fit many peoples’ brains but I enjoy the adventure of it. If you jet off after the event you don’t have time to wallow in your misery. But the disadvantages of this cramming in events, especially big events, are manifold. You can make mistakes that you could have avoided by being just a bit more prepared. Like, for instance, not thinking about how the temperature drops below freezing in the mountains at night. And, most regretfully, you don’t really get a chance to let it sink in. Many of those races I’ve run are just blurry memories of a fast weekend spent somewhere doing something hard. I’ve found that no matter how good shape you’re in, a multi-day event will mess with your thinking ability. It’s best to take a day off after because you’re going to be useless anyhow. For this ride, I took 4 days off to ride around 250 miles in 2 days. I enlisted my wife to crew for me. I suppose this is one of the advantages of having a long-term relationship. You can just casually drop something like this… “Hey, take Friday and Monday off we’re going out to Western Mass and you’re going to follow me while I ride across the state for 2 days.” And that doesn’t end the relationship. … Day one was Friday. We got up and I took Ollie down to the local kennel when it opened at 9AM. This was Ollie’s first time being kenneled – so it was a bit like first day of school for your kids. I had a pang of sadness driving back to the house in my truck with the passenger seat empty. I had done my best to make sure all my stuff was organized. We drove out a pretty section of Rte 2 west into the Berkshires and the Mohawk Trail. Western Mass is a pretty place. All hills and farms and little; towns. Those same little towns that you’ll find in Vermont or New Hampshire. A bit of a tourist trap but really pretty without being entirely off the map. We took the new truck with my bike in the back. I prepped my bike earlier in the week. I washed it and cleaned the chain and derailleurs as best I could. It’s a messy and dirty job. It requires using a degreaser and a toothbrush. Kids, this degreaser chemical is very dangerous. Remember to wear rubber gloves and safety glasses when you’re cleaning your bike chain. Once you get it all sparkly clean then you can rub a little bike grease back into the chain and sprocket. This really helps the efficiency of the drivetrain and keeps the shifting action clean. You can ride on a dirty chain, but it will slow you down and eventually something will break. I wore my old Northface water backpack. I think it holds more than a liter. It has enough room to carry my tools and food and whatever else I need comfortably. That old pack is like a second skin for me. I’ve worn it in many, many ultras. For tools I carry a small pump and a multitool. In my underseat pack I carry an extra tube, levers and a patch kit. I had one bike bottle in the cage on the bike for just water. I actually found this bike bottle by the side of the road after the local triathlon. It was perfectly new from one of the local bike shops. You may think I’m crazy, and you’d be correct, but I washed it out and it’s fine. I prepped up enough 24 oz water bottles with Ucan for the ride and put those in a cooler with ice. I made some protein smoothies too, for emergency meals, extra fuel if needed and recovery. Smoothies are a good source of clean calories. The 24 oz bottles of Ucan mix I stuck in the back of my bike shirt on both sides for the ride. This provides clean fuel with some electrolytes. This sounds like a lot of stuff, but it was all the result of what I had learned in my training over the summer. I knew I could get 4+ hours of hard work in the heat with that set up. A liter or so of clean water in the pack. A full bottle of water in the cage and 2 X 24oz bottles of fuel mix in my shirt. That may sound uncomfortable to carry, but it really isn’t bad on a bike. You’ve got the mechanical advantage and can carry a lot of stuff comfortably. I stopped at a grocery on the way out and bought a handful of Cliff bars and other packaged edibles. I also had my favorite pitted dates in a baggy. All this fuel went into the back pack. Then there was the electronics. I decided to use Google Maps with the bike route option selected. This meant I would have to have my phone with me, and it would have to stay charged. This is a challenge because having the maps open for navigation all day long drains your phone battery very fast. Especially when you’re riding through the mountains in the middle of nowhere. Yes, it also uses a ton of data. If you don’t have an unlimited plan, don’t do this at home kids. Where to put the phone? While I was training, I started out putting the phone in a plastic bag in my backpack. But that is a pain in the ass because you have to stop and get it out of the pack to use it. So I bought a fairly inexpensive handlebar mount for it. It’s basically a stretchy rubber cage that I attached right in the center of the handlebar. In this set up the phone is inches from my face and easy to access. If it rains you can put the phone in a plastic bag before you put it into the holder. That plastic bag makes it harder to use the touch screen, but for my ride both day were sunny, so I mounted it au naturel. Next question was how to keep power in the battery. This worked out way better than I expected. I bought a pair of those charging bricks from the internet. I didn’t know how long they would last. I had a plan to swap the charge brick out for a fresh one if needed in the middle of the ride. I put one in the under-seat pack with the cable running along the frame tube up to the phone. At first, I thought I’d have to zip tie the phone cable in place, but I was able to snake the cable around the top tube in such a way that it was attached to the phone and the battery pack with no slack. That worked great. I didn’t know if this pack would give me 30 minutes of juice or 30 hours of juice. That’s why I got two. I figured I could hot swap them out when I met Yvonne during the ride. But as it turns out I had nothing to fear. Even burning all that data with the GPS and radio on the whole time the charge pack kept the phone at 100%. To cap this all off I had my Mifo ear pods. These are little, wireless ear pods, that I trained all summer in. They fit snuggly in the ear and had both the stereo headphones and a microphone for talking. It was a great set up. I listened to podcasts and audio books all day. I had my phone right in front of me so I could even skip commercials! I could also make and receive phone calls without even slowing down. And the Google maps lady was instructing me with turn-by-turn voice commands the whole time, so I wouldn’t get lost. It was awesome! Besides that, I wore normal bike Chamois shorts with underarmour sport undergarments. I lathered up all the risky bits and my under carriage with Squirrel’s Nut Butter. I had this left over from my last ultra. It works great as an under-carriage lube. I also wore a knee sleeve on my left knee, which is the one that was giving me trouble. I wore my Garmin 235 watch but did not use the chest strap. I don’t really need to know my heart rate with that much precision when I’m riding. It never gets anywhere near max. That was my set up. Was I nervous? No, not at all. I was confident I could do it. It wasn’t that much of a stretch. I was happy to be off on an adventure. To be spending some time out of my home office with my wife. Friday we got out to North Adams in the afternoon after a casual drive on a nice day. We had a nice lunch. We drove around North Adams, Williamstown and Williams college. We had an early dinner and I set the alarm for 5:00 AM. … Saturday morning I got up with the alarm and made a cup of coffee. The sun wasn’t going to come up until closer to 6:00. Making room-coffee in the dark I mistakenly had a cup of decaf before I realized my mistake. I loaded up all my stuff and woke my wife up to drive me to the starting point. … I’ll cover the ride itself in a subsequent episode. … Continuing with my bike report. Let’s pick it up at Day 1 of the ride. This is the one part of the ride that I had done some actual research on. My original plan had been to find the marker for where Massachusetts, New York and Vermont touch in the western corner of Massachusetts. But, on Googling the map I saw that the point was actually back in the woods a good distance with no real road access. And it looked like the access trail was on the Vermont side which added significant miles to the trip. Given that I was riding my mountain bike I could probably find a way to make that work; but consulting the map again it would make the trip very long. It would add some unknown trail miles right out of the gate and I didn’t really think I’d have the time to go up and plot the route. To avoid that little bit of drama and the extra miles, I looked around the map to see what the closest town was to that point. I discovered that Williamstown was right there in the upper corner and had a hotel I could use points at. So, I booked that. This was probably about a month out. Then I started looking at potential bike routes. I did this by using the bicycle option on Google maps. It’s a swell tool, Google maps. If you choose the bicycle option it will keep you off the highways and find any available rail trails. The first pass route, starting from the hotel was 256 miles, which seemed doable in 2 days. Unfortunately Gooogle Maps also provides the elevation profile. You have to understand that Massachusetts is relatively flat state. We’ve got rolling hills. Lots of rolling hills. But we don’t have any mountains. Any real mountains. As it turns out our tallest mountain is mount Greylock. Mount Greylock is only 3489 feet tall. As it also turns out Mount Greylock is in Adams Massachusetts. Adams, as it turns out is just to the east of Williamstown. I had, in my hubris created a route that had me climbing the highest point in the state first thing in the morning on the first day. I have not doubt I could do it, but it caused some consideration. I decided that it might be a good idea to start on the top of the mountain ridge. Which, in fact would shave about 20 miles off the ride. That seemed like a reasonable thing to do. My race, my rules – as McGillvray always says. I really wanted to get out and drive some of the route, but did not really have the bandwidth. An opportunity arose, like they sometimes do, when my running Buddy Frank suggested we go for a motorcycle ride one Friday afternoon a couple weeks before my scheduled ride. I took him up on it. On a brilliant August afternoon we rode the length of Route 2 out to North Adams and Williamstown. I checked out the hotel. We did a bit of poking around the towns. My plan was to ride as much of the bike route as possible on the way back home. Frank had to bail but I was able to trace the route up out of Adams on an old 2-lane highway, 8A. I knew that where 8A met 116 would be about the peak elevation and I rode to that point on my motore cycle. Let me tell you it was not an encouraging route. It was a few thousand feet of steady climb, some of it quite steep, on roads with no shoulder. Bad roads too, beat to crap roads. And in places the Google route actually routed me through some old hilltop farms on a dirt road, which was quite scenic and everything but not good for making time on a bicycle. That reconnoiter of the climb up and out of Adams over the steepest, highest ridge in the state sealed the deal for me. I made a mental note to have my wife drop me off at the high point. I mean it wasn’t that I thought I couldn’t do it, it just seemed unnecessary to the project. If that climb had been in the middle of the ride, or even at the end, I would have been more optimistic about it. But given I was planning on a century a day, I didn’t want to burn all my matches in the first hour. … Going into the ride I had trained over the summer. Basically 3-4 rides week with one of those being along ride on the Saturday. I managed to get my long ride up to somewhere around 70-something miles. I also got some good data on nutrition and fluid consumption, especially in the heat of the summer. A couple of those long rides were really hot days This is how I figured out that I could carry enough to get through 4-5 hours on a hot day before I needed a pit stop. On a cool day I could ride all day on the same water and fuel. Back to the route. Since I was shanghaiing my wife into this adventure I thought I should at least consider making things palatable. Looking at the possible routes and where we would end up at the end of the first day I realized that it was close to Foxboro, which of course is the home of the New England Patriots, who my wife loves. And the Hotel at Patriot’s Place, it turned out, was another I could use points at. Now it was coming together. Looking at the revised route, with the new start point and the planned end point, that gave me about 120ish miles for Day 1. That seemed reasonable. Next I had to figure out how long that would take me. Since I was riding my mountain bike I wouldn’t be able to go as fast. I knew form my training I was averaging around 15 miles an hour. Doing the math on that would give me a 8 hour day. But, in training, I knew the routes and was pushing pretty hard. I didn’t want to push that hard on the ride, because I had a long way to go and didn’t want to burn out. If 15 was the top end guesstimate, what was the worst case? I figured if I really got in trouble and slowed way down, I’d still be able to manage 10 miles an hour. That would give me a 12 ish hour day. Which was still within the daylight hours. I definitely didn’t want to be out on the roads exhausted in the dark. I wasn’t as concerned about the second day. I knew that part of the ride was pretty flat and when I got onto Cape Cod I would know where I was. I would be in familiar territory. … On the morning I got all my stuff packed up and ready and loaded into the truck. She wasn’t super happy about being woken up at the crack of dawn from her comfy hotel bed to drive me to the drop off. She got exceedingly less happy as we wound through the old farm roads and up the mountain. Finally as she dropped me off I was bubbling with excitement. I was nervous and happy and ready to roll. She was in a foul mood. From her point of view, I had just driven her into the middle of nowhere and abandoned her. I had to stop her and give her a speech. Something like “Listen, your role here is to support me, not to bitch at me.” Which seemed to bring her around. And I was off… It was cool, in the 60’s and after 6:00 AM when I finally launched. The first sections flew by. Literally. Because I had started on the top of the ridge there were these long downhills where I was probably holding 30 miles per hour for miles at a time without touching the pedals. Of course what goes up must eventually come down and there were some good size climbs as well. For those climbs I took it easy, stayed in the seat and used my gears to conserve energy. My strategy on this first day was to not do anything stupid. I had looked at the maps and tried to find some really obvious places for my wife to meet me. I settled on a grocery store in North Hampton that was about 25 miles in and then another grocery store in Worcester about 77 miles in. That would give me 3-4 hours of riding before each pit stop. I wrote all the stop addresses and approximate distances and times out for her – which if you know me, is probably the most organized I’ve ever been for an event. I usually just wing it. That first 25 miles was wonderful. Lots of downhill, some interesting back roads. The traffic was light. I took it easy and enjoyed myself. Pulling over when I needed to, pull over and staying hydrated. The ear buds and the phone worked like a champ. The phone stayed fully charged and the nice lady from Google was reading turn by turn directions into my ears. I had my phone right in front of me on the handlebars and could sort through podcasts and fast forward when I needed to skip commercials. This is where my first logistical mistake got me. With my wife needing to go back to the hotel to check out, she couldn’t catch me for the first stop. I had just assumed that with me being out on the road for 8-12 hours she would be able to leisurely follow along and take side trips as she wanted and still have plenty of time to catch me. But this first morning with here having to go back to the hotel and me flying down the hills there was no way she was going to make that 25 mile stop. It was ok. I had her on the phone through the earbuds, so we weren’t lost or panicking, I was just going to need to push through. I had my wallet and my phone with me, so I probably wasn’t going to die. At the same time as this stop got aborted another wonderful thing happened. I found the Norwottuck Rail trail that runs 11 miles from North Hampton through Amherst on a beautifully maintained trail. Amherst is where the University of Massachusetts is. The trail has a nice bridge over the Connecticut River. It was a joy to be spinning along on a rail trail. They even had porta-potties. I stopped and ate some food and enjoyed myself immensely in this section. It was now mid-morning. And it was starting to heat up. The next section through the hills towards Worcester was challenging. Lots of construction. Lots of hills. More traffic and bigger roads without much tree cover. The day peaked out around 95 degrees and sunny. It was hot. As I was grinding the hills in the heat I realized I wasn’t going to have enough fluids to make it to the next stop. I was losing too much sweat in the baking heat. My energy was good but I was getting dehydrated. With another 40-50 miles to ride and another long day coming I uncharacteristically pulled over to a gas-station convenience store. I bought a liter of water and a Gatorade. They were ice cold. I drank all the Gatorade right there and it was mana from heaven. My feet were falling asleep from all the climbing. I was soaked with sweat. My butt was sore. Back on the bike feeling hot and tired and a little bit nauseous I cranked through the city hills to where my wife was waiting in the parking lot of a big grocery store. I drank some more water, filled up my fluids and swapped out two more bottles of UCann. I was beat. I took my shoes off and let my feet air out a bit. It was a welcome respite. Knowing the evils of spending too much time in the aid station I bid her adieu and mounted back up for the final push of the day. But, I did feel a bit refreshed. The last chunk was a bit of a grind. I had another 40-something miles to push. At least the sun was starting to go down, but I was worn out. Two things happened that made the day longer. The first one was I lost one of my earbuds. I was screaming down a hill and felt it coming loose. I tried to grab it with one hand. I thought I had caught it and trapped it in my shirt. But I couldn’t brake with one hand . By the time I was able to slow down and stop it was gone. I dis a desultory search along the length of the shoulder of the road on the hill, but it was gone. It wasn’t a total loss. I still had the left one and could still here the navigation and everything else. It actually was kind of nice because with only one I could hear the noises around me better. The second thing was a detour. I was watching the map click down. I knew I was under 20 miles form my destination. All of a sudden the road was blocked! There was a detour. And as I followed the detour, of course the map was screaming at me. So I had to stop and zoom in and out and see how to backtrack around the detour to get back on route. It ended up adding 6+ miles to the day. Which doesn’t sound like a lot, but it happened right towards the end for maximum emotional impact! Finally, as I was turning into the back parking lot of Patriot’s Place in Foxboro, I heard a noise. That noise was the loud leaking of a punctured rear tire. That’s right. Less than a mile away from the hotel I picked up something in the back tire. I road it until it went flat and called my wife. And I called it a day. I was tired, sore and hot. There was no way I was going to change a flat tire by the side of the road for the priviledge of riding ½ mile to the hotel. I stopped the Garmin at 127.78 miles, 10:03 total time for an average speed of 12.7 Miles per hour. Yvonne came and rescued me. We took some pictures. I cleaned up. We went out for dinner in Patriots place – Pizza and beer. I slept well, wondering what it would be like to get back on the bikein the morning for another full day of riding. Outro… So that’s where I’ll leave it. I’ll pick up on Day 2 in the next episode. To take you out I’ll give you an update on where I’m at. Right now I’m freezing. It got cold today. It’s the first day of autumn here in New England. I’m a cold weather guy, but it takes a few weeks for your body to adapt. And it’s dark when I get up in the morning. Winter is coming! Fitness-wise I still tread the crooked path. I started a body-building campaign 3 weeks ago, on the first of September. It was going great. Really was. I felt strong. My balance felt good. My legs had some bounce in them. I would recommend this beginner body building program. A question you might ask is what’s the difference between weightlifting and body building. That’s a good question. Both involve lifting weights. Body building is lifting weight to shape the muscles. Which I didn’t really get until I started doing this program. Think about it like shading in a picture that makes a feature stand out. Body building is weightlifting for muscle growth in specific places. Which, on my old body, doesn’t’ make a hill ‘o beans of difference, but it’s kinda fun to see the muscles changing shape in a very short period of time due to this focus. Kinda fun. But that fun came to an abrupt end last Friday when I was pulling a dumbbell off the rack at an odd angle and threw out my back. I know you’re getting that schadenfreude felling, aren’t you? You thinking, “I know that idiot was going to over-do it and hurt himself.” Yup. I’m that idiot. But in my defense I wasn’t actually doing a weightlifting exercise at the time, I was pulling the weights off the rack. So at least a week off. Couldn’t straighten up for a couple days. Lots of pain. A trip to the chiropractor, who by the way is on a first name basis with me. What does it say about us that our doctors are always excited and happy to see us? Speaking of which my physical bloodwork didn’t turn up anything awful but… But… They did add a note to tell me that my cholesterol doubled in the last year. Not running + shitty diet = bad cholesterol. I immediately went on a plant-based diet. I needed to anyhow. I was just too have and it’s not healthy. My plan is to restart my body building next week. To take it back to day 1, because I was only 2 weeks in, and lower the weight, focus on the form. At the same time the Dr. wants me back in 90 days to check that cholesterol. I will eat plant-based until then and most-likely lose 15-20 pounds in the process. And next week, drum roll please, I meet with the knee Doctor. Maybe he’ll have some new ideas. I tell you what, this cool weather makes me want to head out into the woods on a run. If all those things come together just right … I might end up being a mediocre old guy. I’ll take it. As we say it’s all frosting on the cake at this point. The warranty has expired and there’s no expectations except opening your eyes and smiling in the morning. Smile baby, And I’ll see you out there. … Day 3… Hello again friends. Let’s wrap this race report up. If you haven’t been following along, this is the third in a series of recaps for the 250 bike ride I did this summer across Massachusetts. I budgeted 4 days for the trip with 2 days of riding bracketed by a day of buffer on both ends. This is Day 3 of the trip and Day 2 of the ride. As I recapped last time Day 1 of the ride from Savoy Mass to Patriots Place in Foxboro ended up being 127.7 miles based on my Garmin. It was a challenging hot day through the back roads and hill towns of western Mass that took me just over 10 hours. I did not stop my Garmin at any point, so that 10:15 includes all the breaks. I have learned that whenever I stop my watch at a break I inevitably forget to turn it back on. I hit a detour and had a flat at the end that slowed me down a bit as well. After dinner on Saturday night I changed the tire and tube of the flat. I had 2 extra brand new tires with me. As I have recounted earlier, I was riding my Mountain Bike. I bought some small block tires with a less aggressive tread. These were not road tires, per se, but they were closer to road tires. But by the time I got to this ride they had worn significantly from all the road training. Especially the rear tire, where I picked up the flat. I decided to swap out the whole tire and tube for new. Partly because it was easier than monkeying around with the old stuff, partly because it was time. I left the front old front tire on. It was in better shape and I didn’t see a need to do the work in my tired state or to introduce more variables at that point. I cleaned up the bike a bit. Put some more lube on the chain, got all my gear ready to go for the next morning, set the alarm and slept like a rock. Both of the hotels we got for this trip were newer properties and really nice. No problems at all. Nobody gave me a hard time dragging my dirty, smelly self and my big bike through the hotel. As a matter of fact, there was a wedding going on at the Patriots Place hotel and my wife saw Rick Hoyt. I did not go in and say ‘hi’ but apparently one of the Hoyt clan was having a wedding reception in the hotel. Day two I had about 120 miles on the plan. My first pit-stop planned was at a Starbucks 40 miles in to meet Yvonne. I had scheduled 3 stops into this day thinking that I might need them. I’d need to get across southeastern Mass from Foxboro to the Cape Cod Canal. I’d need to get over the Canal. From there I would find my way over to the start of the Cape Cod Rail Trail that runs from Yarmouth all the way up to Wellfleet, where I’d meet my wife again and have just a short push up top Provincetown to the end. When I got up in the morning it was cool and foggy. I felt good. Part of the unknown about this trip was how it would feel to get back on the bike on that second day. Turns out it felt fine. On this day Yvonne didn’t have to get up to drive me anywhere, I departed from the hotel and made my way out through the parking areas of Gillette Stadium to get back on route. I had the same set up with my phone mounted on the center of the handlebars and wired into a battery pack under the seat. I had my one remaining left ear pod in with the nice Google Maps lady giving me the turn by turns. I had purchased an audio book for the ride called “Team of Rivals’ about Abraham Lincoln’s presidency and cabinet. There I was peddling easy in the cool morning mist through the back roads of southeastern Mass learning all about Salmon Chase and Edward Stanton. Fascinating stuff. The geography of southeastern Mass is different from the northern and western parts of the state. It’s mostly flat and near the coast. There are cranberry bogs and small cites. I rode through Bridgewater in the early part of the day which is a, how shall we say, ‘working class’ part of the state. I got yelled at for jumping a 4-way-stop. And he was right. We Massholes are very particular about some things, 4-way-stop rules being one of them. There was a fair amount of road construction in this section where I had to deal with the sticky new road and the prepped, grated gravel. Some of the back roads were a bit beat up. My legs felt fine. I was able to keep my nutrition going fine. My butt and feet were okay. All systems go. Answering that question of ‘how would that second day feel?’ I felt fine. I was also able to spend more time in the aero position which helped me relax. I met up with Yvonne at a Starbucks in Wareham. She managed to get there ahead of me! I fueled up and had her order me an iced coffee. She came out with a hot coffee, which was fine, but I just got off the bike from riding 40 miles and really wanted an ice coffee. After much waiting on the Starbucks brain-trust, I finally got my iced coffee, but I wanted to get going so I put it into one of my bike bottles which was an awesome treat as a rode the next few miles. As I got closer to the canal I was on some busy roads through Wareham and had to pay attention to not get run over by tourists. The next big unknown for me was how I was going to navigate the canal. Google maps seemed to think it was possible. I would find out. The Cape Cod Canal is a waterway that cuts straight across the base of the arm of Cape Cod from south to north. It was created 100 years ago so that ships wouldn’t have to go all the way around Cape Cod the long way. It is about 17 miles long running from Buzzards Bay in the south up to Cape Cod Bay in the north. For the purpose of our narrative the canal cuts right across our route. We have to get over it. There are two big Army Corps of Engineer bridges over the canal. The Bourne and the Sagamore. These are old-style high bridges to allow ship traffic to go under them. They are two narrow, highspeed lanes in each direction with a high sidewalk on one side. They were not designed for bicycle traffic. Back to the story. Again the Google Maps did a great job of finding rail trails for me to follow. It popped me out on the southern end of the canal and onto the canal trail. This was another one of those cool discoveries for me. It turns out there is a beautifully maintained bike trail that runs the length of the canal on both sides. This was about 50 miles into the second day, and it was late morning by the time I hit the canal trail. It was a gorgeous, sunny day. Lots of people and families were out on the trail. It routed me up the west side of the canal under the Bourne Bridge and all the way up to the Sagamore, where, apparently I’d be making that crossing. I had to get across one busy road to circle around the back and up onto the raised sidewalk of the bridge. This sidewalk is raised up above the road surface by a tall granite curb. There is no railing. So you are a couple short feet away from the screaming metal hellscape of 4 narrow lanes of highspeed traffic. The signs said to walk your bike. I did not. But I did stop at the apex of the bridge arch to take a video with the boats way down below in the peaceful canal. One funny thing was that the sidewalk was covered with pennies and other coins. As far as I could determine people were throwing coins out the window of their cars over the sidewalk and railing into the canal. Like a big wishing well, I guess. I think this custom goes back to the Romans paying tribute to the water gods. The pennies that didn’t make it over the railing gathered up on the raised sidewalk. I wonder if there’s a notice for boats in the canal to be wary of high-velocity coinfall? Once I got over the bridge it was a quick button-hook back down to the canal trail on the other side. It was starting to get hot again, but the trial was beautiful, paved, wide, and of course porta-potties! Yay. The next bit of road was the dicey-est part of this day’s ride. After I got off the rail trail I had to navigate Rte. 6A which is an old, windy, narrow highway with no shoulder and a lot of disappearing shoulder that dropped off into sandy nothingness. I met Yvonne again at another coffee shop around 70 miles in and was in very good spirits. The ride was going well. I felt fine. And I now knew everything there was to know about 19th century American politics. AND I was about to get on the Cape Cod Rail Trail which was home territory for me. This 25 mile stretch of paved rail trail was where I had been training all summer. Or at least on those weekends when I was down at my house in Harwich. But, I had to get over to the rail trail in Yarmouth from the coffee shop on 6A where I met Yvonne. This ended up being harder than I thought. First I had to deal with 6A again and then I had to cut across the ‘Arm’ of the Cape from north-ish to south-ish to pick up the trail. One thing most people don’t know about Cape Cod is that it is quite hilly in the interior. Not hilly like Colorado or even like where I live but lots of pesky little rolling hills. And finally it turns out Google Maps is confused about where the western trailhead for the trail is. The maps routed me to the middle of nowhere with no trails in sight. Luckily I knew generally where I was and was able to route to a landmark next to where I knew there was a trailhead in Dennis. But, it wasted a lot of time and energy. Once on the trail I was on easy street for a couple hours. It was still a hot day but the trail has great cover and it’s easy going. Which was good because I was into the 90’s mile-wise and was starting to feel the cumulative tiredness of riding for two days straight. The next and last stop was at the Wellfleet trailhead at the north end of the trail. This would put me about 100 miles in and just a short push up to P-town. What happens here is that the rail trail ends and you have to get back on the roads to get the final bit up. This was probably the low point of my ride, if there was a low ride. I was pretty tired and looking forward to the end. As I pulled in and met Yvonne she somehow was under the impression that this was were I was going to stop. She got mad when I told her, no, I’m going up to P-town. Not a great point in the journey to get in a fight with your crew. She went off in a huff. I climbed back on and cranked my tired legs up 6A again towards the end. You can use back roads to kind-of zigzag around rte. 6A at this point but I was too tired to mess with it and mostly stuck to the big road. Which sucked. It was hilly and trafficky with no cover and my legs were trashed. In this section I was battling a bit. Finally I got onto the access road that runs along the bay up into the town. This was a pretty, flat section with the ocean on your left. It’s funny how the big miles at the beginning of the ride seem to fly by but those last few seem to take forever. It was here that I walked a hill. What happened was, I was coming down a slight hill into an intersection with the intention of using my momentum to get up the other side, but a car cut me off and I had to come to a complete stop. I couldn’t convince my trashed legs to grind up the other side, so I took a break and pushed the bike for a little bit. Before long I was getting into Provincetown proper. Now, one thing I had not thought about was how difficult it would be to get through the center of P-Town on a Sunday afternoon. P-Town in August is a bit like Carnival. It’s a 200 year old fishing village that has thousands of party-ers dumped into it. Tiny roads filled with stop and go cars, tourists, scooters, it was Bedlam. And here I am, fairly wobbly on my big mountain bike trying to navigate it all without crashing. And then I was turning out onto Macmillan Pier. I rode all the way out to the end and hit stop on the watch at 123.73 miles and 10:15 for an average pace of 12.1 MPH including all the stops. My wife called me, which was good because I thought she may have abandoned the project and gone home. In fairness to her it was a pretty big ask, and probably not the best use of her weekend. She wasn’t able to get into the downtown and was idling at a parking lot a few blocks away. I got some bonus miles riding over to her. We threw the bike in the back and took off back down the Cape to Harwich where our house is. All-in-all I was pretty pleased with myself and the ride. In terms of difficulty, it really wasn’t that hard, but it was the right adventure for me at this point in my journey. We stopped at our house just long enough to shower and change and got back on the road. Yvonne was sick of travel and wanted to get home. I wouldn’t need that 4th buffer day after all. Turns out we got turned around trying to short cut across the suburbs back home, but we got there eventually. And we slept in our own bed that night. The next day I felt fine. No hangover at all from the riding. I could have easily gotten back on the bike for another day. I did have some saddle burn that took a week or so to heal up. Overall, I find bike riding to be easy in the endurance sense. My heart rate stays low, even in these long, hot, back-to-back rides. It’s a good workout, but it’s never hard. I never felt like I was at the edge. Maybe that’s what I need at this point in my life? Who knows. So that’s it. Two days, 250 miles. 127.7 in 10:03 on the first day and a slower 124.73 in 10:14 on the second day. Found some new trails. Had an adventure. … So what’s going with me? Well, it’s taken much longer to get over throwing my back out than I would have liked. I tried to restart the weightlifting last week but it was too soon, so I’m taking this week off as well. I’m feeling quite sad and broken around this latest setback. Not being able to do something, anything to stay fit, makes me squirmy. I suppose it’s another good lesson in resilience, but who among us takes their foul-tasting medicine well? My company shut down travel for the rest of the year which means I’ve been trapped in my home office looking at the walls far too much. I feel a bit like a recluse. Without the daily run or the daily workout it makes the walls close in. I guess it’s time for me to take up some new hobbies, like competitive lawn bowling or pickleball. It’s all very confusing and transitional for me to be sliding into my 60th birthday on this dust ball not knowing what the future holds. I had my follow up appointment with the knee Dr. and he was not very encouraging. I’ve got an MRI tomorrow and then a follow up. I really miss running on these cool fall days. Ollie-Wollie the killer collie is doing fine. We get out for our walk everyday. He’s 3.5 now and getting much less crazy everyday. I’ve got no races or projects on the calendar except the Mill Cities Relay in December. I am planning on restarting the body building campaign as soon as my back lets me. And, depending on what the MRI reveals maybe I can work some light running in over the winter. … At this point I guess I have to tell a story. My company requires us to use two volunteer days a year. On the surface this is a great thing. In reality it’s hard for me to find and plan something important to volunteer for during the work week. I have friends that work at homeless shelters or habitat for humanity and all sorts of other charities, but for some reason I find it hard to coordinate with official charities. Last year I used my two volunteer days doing trail maintenance in the local trails that I run. Basically I hiked the trails, picked up trash and cut/moved deadfall. I always discover that I have to use these days about this time of year when time is running out. This year I decided to take a Friday off and pick up trash on the roads around my house. I figured I could clean up those roads that I used to run every day. It always bothers me to see the trash along our beautiful New England roads. I don’t understand why people can’t just keep it in their cars until they get where they are going? So, last Friday I took a volunteer day. It was a bit harder than it should have been because my back was still really sore and I couldn’t bend over or lift very well, but a deals a deal. I went to a section of road near my house which is part of a 5-mile route I’ve run 1,000 times. It’s an old road. In this section I targeted, it runs flat through a swampy area and there are no houses. With the dry weather this summer the water table is low, and thus more of the swampy parts are accessible. I drove my truck over there and parked about midway in the section. I took out a couple big black plastic trash-can liner bags and got to work. It felt a bit strange being by myself out walking and picking up trash on a Friday during the day. I didn’t know if maybe someone would report my ‘strange behavior’ to the local authorities who would come and chase me off for not having the proper permits or something. I began filling my bag with cans and bottles and bags and wrappers that I could get to. It was maybe a ¼ mile stretch. I stayed off the shoulder as much as I could to stay out of the road and away from cars. There isn’t that much traffic here, but it’s an old road with narrow shoulders and I didn’t want to cause anyone to swerve. When I got to the end of the road I crossed over and turned around to walk the other side. A strange thing happened when I was midway down the other side. A passing car slowed down and pulled over. The driver rolled down his passenger window to talk to me. “Here we go!” I thought to myself. I’ve offended someone or something. The guy leans over from his driver side and shouts out the window at me, very earnestly, “Thank you! Thank you for what your doing!” He was incredibly earnest. Apparently somehow moved by me dragging a trash bag of beer cans down the road. He may have said some other praiseworthy things before driving off. Frankly I had my (one) headphone in and was listening to a compelling science fiction story. I really didn’t know how to respond. I guess I probably smiled and nodded my head in acknowledgement. I finished up that side of the road and completed the circuit back up the other side to my truck. Collecting two bags of miscellaneous cast-off refuse. When I sorted it out the next day, I found that the majority was recyclable. I even got some money for returning the cans and bottles. The lesson here is that you think that what you are doing is a small and, maybe, even a meaningless act in the grand scheme of things. I wasn’t feeding the hungry or helping the homeless or solving world peace. But, what I did on that day, that small action, apparently had a large impact on a fellow traveler. I always use the metaphor of ripples in a pond. Every act we take, no matter how small, crates ripples that spread out in ways unknown to us. Make that act an act of kindness and it will spread kindness. Make that act an act of helpfulness and it will propagate helpfulness. Even small actions change the world. Thanks for staying with me on this bike narrative thing and I hope you enjoyed the narrative. With any luck I’ll see you out there. Chris,
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The RunRunLive 5.0 Podcast Episode 5-479 – Ride in the Truck with Ollie (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi5479.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 5-479 of the RunRunLive podcast. Still figuring out what to do for season 5 of the podcast, but this is an unscripted update from the truck with Ollie. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-478 – Alan – Arrested for Running (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4478.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4 478 of the RunRunLive podcast. Hi folks, I wanted to give you an update on how my summer off is going. I’ve got a left-over interview that I’m going to share with you as well. I’m still working on what version 5.0 of the show is going to be. I have a lot to say still, but not much of it is about running! Last time I ‘ran’ was in April of this year. I tried to do a run-walk training program based on the theory that if I took it super easy my knee might get better, and I could train into healing it. That theory didn’t work. I did manage a 20-mile run-walk at the peak of my training plan but my knee was really sore and was evidently going in the wrong direction. So I dropped to the half at the Flying Pig, limped through it, had a great time and then shut the running down completely. Since it is summer I can ride my bike, so that’s what I’ve been doing. I’ll give you my current workout schedule today and the big event I’m training for. Last time I lost this much time to injury was the Plantar Fasciitis episode in 2012. I did come back from that eventually. But this feels different. Good or bad I’m turning 60 this year and one of my challenges is going to be finding a way to stay healthy, physical and active without trying so damn hard all the time. I’ve always been this way. I remember in high school I loved the training with the team, but hated racing. Through out my marathon days I always loved the training. I lived for the training. The races were just the convenient stake in the ground. The training is what kept me alive, and gave me something to focus on. I think this is going to be at least part of the theme going forward – the how to stay engaged when you’re getting older and you’ve done it all. In section one I’m going to talk about being a ‘good ender’. In section two I’ll talk about some of the interesting things I’m doing on the bike. Hope you’re enjoying your summers – or if you’re in that other hemisphere – your winter. 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) … 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. … Section one – Cycling Voices of reason – the conversation Alan MacDougall – Getting Arrested for Running alan macdougall Twitter = @cyberdyne Ironman Triathlete, Duathlete, Mac Geek, Beer Lover, New Haven Road Race Board Member http://rochpunk.blogspot.com/ https://www.facebook.com/ironpunk About me Gender MALE Industry Education Occupation Director of Academic Computing Location Branford, Connecticut, United States Introduction Make this the day you want it to be. Interests triathlon, running, english history, macintosh Favorite Movies Underworld, Highlander Favorite Music Nine Inch Nails, Evanescence, Snow Patrol, Nickleback, Godsmack, Coldplay Favorite Books Vanity Fair, American Tragedy, Wuthering Heights You've successfully slain the dragon! How will you toast your marshmallows? Is Pretty Hate Machine the best album ever ? The sentence probably should have an exclamation point instead of a question mark... Section two –Good Enders Outro Ok my friends we have written our way to the end of episode 4-478 of the RunRunLive Podcast. This, my friends is probably going to be the last in the 4.0 series of the RunRunLive Podcast. I’m taking some time off to re-tool the show. Welcome to RunRunLive 5.0 I have also started re-designing the RunRunLive.com website. It has been simplified it to make it more stable and easier to use. I’m have eliminated the membership option, so those of you still paying rent should have seen that stop. At some point I’ll move that to a different place. It’s a major effort as that site is really old and needed some serious help. There are 1400+ posts out there including 500 or so podcast episodes. I split the blog posts up into three categories. 1) anything that has to do with endurance sports I’ve categorized as ‘endurance’. 2) Anything that has to do with business or other inspirational or educational type posts are going to be under the ‘inspiration’ category. Either way if you are looking for something specific on a person or topic you can search. For example, if you want to see one of the dozen or so articles I wrote on running form you can search on ‘Form’. It’s a work in progress, so if you find errors, let me know and I’ll try to fix. Why do we spend so much time focused on our failings and flaws? My mind is always spinning around problems that I have to fix. Puzzles that I have to solve. And…All those things I have gotten wrong. All those things I have done poorly. All those things that aren’t exactly perfect about me and my life. Why? What is this thinking? Some call it the “ruminating mind”. Our brains spend so much time and energy worrying about mistakes of the past we have no room for creating the future. We squeeze out the space for living, and more importantly, enjoying life. The truth is that if we are not making mistakes, we aren’t living our best life. Mistakes are found at the edge. The edge of our experience. The scary place where we don’t have all the answers. Consider this: Mistakes, failures and shortcomings are evidence of abundance. They are evidence that we go out into the world and strive. Strive to do better. Strive to make a difference. Strive to be better. When you think of your mistakes instead of ruminating about them consider them your works of art. Revere them as proof of your life and humanity. Keep them with you as special children and inspiration. The Japanese have the art of Kinsugi. When cup or vase is broken they fill the cracks with gold so that the flaws become part of the art, part of what is different and special. Those golden veins highlight and praise the cracks. Learn to celebrate your mistakes as creative gifts. Live in harmony with the flaws and pave the future with gold. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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jzIrkPZauZpTNaU59OD5 Intro: Hello my friends and welcome to episode 4 478 of the RunRunLive podcast. You may have noticed that I missed a few weeks in a row here. It was a combination of things. Life getting in the way, of course, like it always does, but also, I’m burnt out on the podcast. But – the bottom line is that it isn’t serving me anymore. And if it’s not serving me, then it’s not serving you. And I’m a nice guy. Nice guys are notoriously bad enders. They don’t want to offend anyone. Time for me to step up and be a good ender. So it’s time to switch things up. This version of RunRunLive is actually version 4.0. Version 1.0 was the initial 60-70 shows. I was trying to learn the technology, and it was the emergence of podcasting. The audio was bad, but I tried a lot of funny stuff. It was like we were all a bunch of kids with a new toy. I was also amazed at the people that actually agreed to talk to me. Then my first website crashed and I had to rebuild. Version 2.0 of the podcast was much more professional, with better guests and was a time of discovery for me. And we cleaned up the audio. Version 3.0 was when I hit my stride and it was a heady time. That period of my life where I was briefly internet famous for running. Version 4.0 came about when I tried to stop and couldn’t. So I changed up the format and started up again. It’s time for us to move into RunRunLive version 5.0. As with every upgrade there will be bugs, but it is time for a change. Over the last year, and I’m sure you noticed this, it’s become harder and harder for me to get the shows out. Why? Do I have less time? No, it’s not about time. It’s about passion. It’s about having something to say. When I can’t bring myself to write and record a show then there is something missing, something wrong. It is not serving me the way it used to. And if it’s not serving me, it’s not serving you. I get it that you may be of a different opinion. I’m grateful for those of you who say nice and encouraging things. But it’s not you, it’s me. I know some people model me as an example of sorts, but that’s the avatar I project, which is a bit me, but not the whole me. This, my friends is going to be the last in the 4.0 series of the RunRunLive Podcast. I’m taking some time off to re-tool the show. Welcome to RunRunLive 5.0 It’s also a new season in my life. I’m not sure I’ll ever be able to run again, or at least train again, like I used to. But that doesn’t mean I don’t have adventures ahead. I’m planning two new adventures as we speak. First I’m planning to ride my mountain bike on the roads across the state of Massachusetts in August. I already got my coach signed up and I’m already training. So expect me to not be able to shut up about that. Second, I’m going to shift bases for the summer. I’m moving my traveling circus down to Cape Cod for this summer. I believe physical change is the catalyst for mental change. It’s a bit of the bourgeoisie version of the cabin on Walden Pond, I guess. I’d like to share these adventures with you. So – practically what does that mean? What is on our project plan? How can you help? First, I’ll keep the podcast feed and files int the same places – so you won’t lose any of that. Second, I’ll drop ad hoc content as I create it, but it won’t be a structured show until I come up with the 5.0 cadence. Third, I’m re-designing the RunRunLive.com website. I’m going to simplify it to make it more stable and easier to use. I’m going to eliminate the membership option, so those of you still paying rent will see that stop. At some point I’ll move that to a different place. It’s a major effort as that site is 14 years old and needs some serious help – any wordpress programmers out there be ready, I’m contracting a starving artist to do the redesign but I’m sure I’ll need emergency help at some point. Fourth, I’m going to create a new format going forward that serves this stage of our journey better. Please send me suggestions on what you think that should be. That’s the plan folks. You should be proud of me for tackling something as difficult and personal as this new project. Let’s create something that serves all of us. And I am eternally grateful for your support and the times we’ve spent together. On with the show
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The RunRunLive 4.0 Podcast Episode 4-477 – The Apocalypse – Nick Sansbury Smith (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4477.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4 477 of the RunRunLive podcast. Here we are a week after the 126th Boston Marathon. I have no entertaining race report for you. I didn’t run. But somehow the race managed to pull itself up and run without me. In section one I’m going to talk about this year’s Boston Marathon. In section two I’m going to talk about how to understand and leverage the fear of loss to achieve your goals. And in today’s interview I speak with triathlete and Indy author Nick Sansbury Smith. It’s a great chat. I wanted to ask Nick how he manages to be a successful independent author and still manage to stay healthy. Turns out he works his ass off. I’m going to keep interviewing people until I find that one who spends 3 hours a day working and is highly successful. I know they’re out there! I’ve been working myself. I think that’s the real secret. To realize you’re going to get up a work everyday until you can’t anymore, but to figure out how to get something out of it – so you’re working on your own terms. Spring is springing up around here. Trees are starting to bust out. My cherry tree and my forsythia bushes are flowering. My blueberry bushes and raspberries are starting to bud up as well. My chives wintered over from last year. As a matter of fact the chives have escaped into the woods and gone feral. They’re out there competing with the poison ivy for world-forest-dominance. I’m feeling pretty healthy. I’m back on a clean eating routine. I am walking Ollie a mile a day in the trails and I’ve got a pretty good fitness routine going that I’ll talk about in the outro. One advantage of not running a marathon last weekend is that I can start working on my yard without fear of ruining my race! This weekend I think I’ll turn over the gardens if the weather stays nice. I’m contemplating spending some, if not all of the summer down on Cape Cod in my other house. Now that I’ve chased the racoon out. So I told my wife that she can use my garden beds to plant her cut flowers. It’s good to give the vegetables a rest every few years. I do have a fresh crop of hybrid tomatoes for this year. I got a good germination rate. 14 out of 15 seeds are going strong under the grow lights. It’s a beautiful thing. How are you doing? It looks like the pandemic is winding down. More like people just stopped worrying about it. But, did it help you think about your priorities? Maybe be kinder to yourself? I wanted to talk with Nick because he is a very successful independent author. And that’s not easy. The new world of publishing is a double edge sword. The internet removed the old gate keepers so now anyone who wants to be a published author can do it. No one has to give you permission. The other side of that cutting edge is that this creates a vast, noisy soup of mediocrity the is hard to stand out in. They freed the authors’ voices and simultaneously commoditized them. And this is true of all artists in this new frame of reference. Artists are free to create. They are free and enabled to release their creations out into the world. From the garage bands to dancers, everyone can take their shot. But it’s still work. Especially if you define success as commercial success, which you don’t have to, but if you do, it’s now on you to create that success and differentiate from the throng. Now we have turned our starving artists into hustlers. Like I said, It’s a double edged sword. And you might say that this artistic Darwinism is good for everyone, the cram floats to the top. And this is true. But the vast middle stays stuck. So in many ways nothing has changed. The gate keepers are gone but the algorithms are still deciding. I think at the end of the day you need to work in your art because you are compelled to do it. It’s answering the sirens’ song – a longing within you that you don’t have a choice over. The art completes you. The art compels you. And in this sense there are fewer frustrated artists stuck in back offices and laundry rooms wishing their lives away. I think it’s a good thing. I’d say it’s democratic, like the original internet evangelists used to, but I think i’'s more chaotic and less deterministic, which suits me. Anyhow, your assignment for the week is to go buy something from a struggling artist. And leave a nice review. Karma is a river and you need to inflate your raft and take it over the falls every once in awhiole. 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) … 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. … Section one – Boston 2022 - Voices of reason – the conversation Nicholas Sansbury Smith – Indy Writers in the Apocalypse Nicholassansburysmith.com Nicholas Sansbury Smith is the New York Times and USA Today bestselling author of the Hell Divers series. His other work includes the Extinction Cycle series, the Trackers series, and the Orbs series. He worked for Iowa Homeland Security and Emergency Management in disaster planning and mitigation before switching careers to focus on his one true passion–writing. When he isn’t writing or daydreaming about the apocalypse, he enjoys running, biking, spending time with his family, and traveling the world. He is an Ironman triathlete and lives in Iowa with his wife, their dogs, and a house full of books. Section two –Fear of Loss - Outro Ok my friends we have written our way to the end of episode 4-477 of the RunRunLive Podcast. I have not been running still. And the knee feels pretty good. It’s basically a 1 on a scale of 1-10. I’ve got a nice cadence going. I walk the dog a mile every day. Which takes about 20 minutes but makes him happy. Ollie is coming up on 3 years old and he’s starting to be a bit more mellow. He’s still a bit of a velociraptor, but he gives as many hugs as bites now on average. I ride my bike 3 days a week. Tuesday and Thursday I go out for a mountain bike ride in the woods. Sunday I go out for a longer ride that’s a combination of road and trail. I’m trying to get some time in the seat and build up my fitness before I start pushing. It’s also still pretty wet in the woods and as much as I don’t mind working, the deep mud holes can be a bit of distraction. I’m trying to be purposeful and get my balance and strength back before I get too aggressive. On the off days, Monday, Wednesday, Friday I’m doing a light core workout and a 30 minute yoga for bicyclist that I really like. Less than an hour all told, but again, consistency is the name of the game. Baby steps. Next week I’m going to go out to Cincinnati to hang out and do the ½ marathon at the Flying Pig. I’m not worried about run/walking the 13 miles. I’ll jut have to be careful not to hurt the knee. Should be fun. We’ll record something. So it’s all good. We talked about using the fear of loss and a process pact to change behavior. I’ll add one more method you can use. We’ve talked about it before. It’s self-image. If you end up in a position where your expected self-image is out of synch with your reality it causes you to be unsettled and to take action to get back into alignment with that self-image. The easy example for me is when I start putting on too much weight. There’s no avoiding the pants that are snug. There’s no avoiding the scale. These are the facts and they run counter to my self-image. They cause a discordance in me that drives me to start focusing on my diet and mindfully working to re-establish that other, less lumpy, me. Same with my fitness. It’s good news bad news. You might say it’s unhealthy to tie up self-worth in your fitness level. Maybe, but it also causes you to take corrective action when that fitness level is out of synch with my expectations for myself. Theses are negative examples, although I would argue they result in positive action. There is a positive version of the same phenomenon. An aspirational version. The way this works is that you consciously start to associate yourself with a self-image of what you aspire to be. This is where those affirmations and validations come into play. You can starte describing yourself as the person you want to be. If you are powerful enough about this it can create that same motivation to take actions that will put you in synch with the aspirational self-image. Refer to yourself as “A healthy eater” or a “Fit person” enough and your brain will figure out ways to get you there. Try it. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-476 – MK Lever – Dystopian College Athletics (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4476.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4 476 of the RunRunLive podcast. Today we have a super interesting talk with MK Lever about her dystopian college athletics novel Surviving the second tier. It’s a hard book to categorize. On the one hand it’s a near-future dystopian novel about college sports. On the other it’s a scholarly critique of the current college sports power dynamic and some of its most destructive aspects. And then there’s a love story and a rocky-esque championship tension and drama. Like I said, it’s tough to categorize. And that makes it hard for a novel because we humans love to label and categorize. Our brains go all weird and fuzzy if we can’t. You can see this in every review where they say ‘it’s like X’ or even in startup pitches where they will always say something like ‘it’s the Uber of grocery’. And that inevitably makes it hard on books and businesses to gain traction. They have to forge their own paths. They have to create their own market. Sometimes it works, because that cross-pollination finds a new unserved and undeveloped market niche. Sometimes it doesn’t work because it takes a lot of energy to create something totally new. You have to explain to people what it is before you can sell them something. There’s an old joke about pioneers typically having short lives. Anyhow… That’s who we talk to today. In section one I’ll talk about this year’s Boston Marathon because it is next week and for the first time in a couple decades I’m not going to be participating. I feel like I should say more about that, but I’m, let me just say this, and maybe I’m just having a good day, but I feel like I’ve moved into the 6th stage of grief, which is celebration. No seriously I was out at Starbucks today and realize I’m wearing a Boston Hat and a NYC jacket and wondering what I’ll say if someone asks me about it, like “Are you running the marathon this year?” and how my usual response for the last year has been to apologize, “No, I hurt me knee.” But, thinking about the stories behind this hat and this jacket, all I can really say right now is “No, not this year, but I did, and how cool is that?” In section two I’m going to talk about garbage. Because, yeah, garbage. I’ve totally stopped running because my knee was too painful. It’s been a year or so now so my fitness is at an all time low. It’s interesting. I think about that motivational speech where the motivator says “Running is hard. Being fat and out of shape is hard. Choose your hard.” And it’s true. Being unfit is hard. I’ve got some plans to change that and we’ll talk a more in the outro. Going back to the Dystopian novel topic. What MK is doing here is one of the things I really like about the creative vehicle of fiction generally and science fiction in particular. Setting stories in the future or on a different planet allows the creator a safe place to play with ideas. To sketch out alternatives to today. MK does that. Think of other novels you may have heard of that do this? How about HG Wells The Time Machine? It’s really a commentary on the class system. Or Brave new world by Huxley? Or 1984 or Animal Farm by Orwell. Or the Hand Maiden’s Tale. Dystopian novels aren’t about the future. They’re about us. They’re the equivalent of Marley’s Ghost showing us the what ifs of our choices, as people, and as a society. That’s your homework. Read or listen to a dystopian classic and learn something about yourself. 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) … 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. … Section one – Boston 2022 - Voices of reason – the conversation MK Lewis – Surviving the Second Tier Former NCAA Division I Athlete's New Dystopian Novel Exposes the Dark Side of College Athletics Imagine a world where coercion, control, surveillance, and manipulation reign. Where imbalance of power makes exploitation easy and where those at the bottom of the heap sacrifice everything to make a profit for those at the top. M.K. Lever's knockout debut work of fiction, Surviving the Second Tier, weaves these issues and themes throughout a new fictional dystopia to display the real world truths that face athletes in the college athletic system. "I wrote this book to educate readers about the reality of the college sports industry, as someone who has been there before," shares Lever. "Sometimes, facts and statistics don't stick with people and since we are intrinsically wired to follow narratives, I wanted to tell people a story in hopes that the message would resonate in a unique and powerful way. I wanted to give college sports the 1984 treatment and create a narrative that would be impactful and a little unsettling." "Finally, a novel that both entertains and informs about the college and university paradigm of recruiting, rewarding, retaining and career placement of athletes...A very impressive debut novel by MK Lever, an informed – and experienced – former Division 1 runner - providing an exceptional story and encouragement for students to navigate a changing athletic system." Grady Harp, Amazon Hall of Fame Top 50 Reviewer, 5-stars M.K. Lever, a former Division 1 athlete and PhD candidate at UT Austin, combines her personal experiences as a student athlete and the weight of her academic research in areas concerning NCAA rhetoric, discourse, and policy to create her stunning and emotionally driven literary debut. Surviving the Second Tier depicts a new day in college athletics in which the old multi-sport model has collapsed and the bare bones, but extremely profitable Amateur Fighting Association has risen in its place. Where students once competed in a multitude of sports on a variety of playing fields, now college athletes have only the AFA ring in which to prove themselves in full-contact, no holds barred fights to the finish. Undefeated and on her way to a perfect record, Sicily "Sis" Jones pushes her way through injury and intense stress to maintain both her fighting record and her perfect GPA. Financial pressure, family pressure, and a cut-throat coach add to her already driven nature, keeping her right at the edge of breaking and hungry to win. Most of Sis's teammates are in no better place – the AFA taps into the pool of poor, disadvantaged kids and the fame attained in the ring to further the profits wrung from the lives of the athletes. Each member of Sis's team is "fighting scared", battling the personal demons that drive them and having those expertly exploited by their coach to gain maximum control of his fighters. When the AFA pits Sis against one of her own teammates in competition, a violent outcome fractures the fragile bond between teammates, coaches, and the AFA, changing the game in new and unexpected ways. Can Sis and her teammates learn to use their voices, rather than their fists, to fight for change and to survive the second tier? "A stark view of college athletics in a bleak future where fighting is the main sport, all other sports are gone and an abusive, exploitive, charnel house of multi-division Fight Clubs is all that exists.By stripping out all familiar names or descriptions in a novel focused on the three fighters, M.K. Lever adroitly brings attention to the plight of college athletes and athletics today." Brad Butler, Author, 5-stars As a graduate student researching NCAA policy and rhetoric, Lever began to describe college athletics as a "dystopia" and soon found that listeners engaged more with the ideas she was sharing. "Surviving the Second Tier is different from other dystopias," explains Lever. "It targets the college sports industry, inviting the reader to spend some time living and experiencing the life of a college athlete rather than just watching them compete or reading about them in the media. I wanted to present the real-world issues that affect college athletes in an engaging and palatable way and give a bigger picture of the issues beyond just economic exploitation, which is where most of the public discourse focuses." "This is a one of a kind book, an emotionally striking, multifaceted narrative of manipulation and control that is both chilling and revealing. Surviving the Second Tier is a valuable contribution to current conversations around the abuse, control, and exploitation of college athletes. M.K. Lever has given us a knockout work of fiction – college athletics meets the Hunger Games..." Jessica Tofino, Educator and Writer, 5-stars "I want readers will be drawn into the emotional world of Sis and the other characters and begin to see that the college sports industry isn't as glamorous as it looks from the outside," says Lever. "I want to humanize college athletes, help readers to see them as whole people, rather than just game day statistics or salary totals and educate them about the problems these athletes face." With its gritty dystopian flavor and emotionally resonant characters, Surviving the Second Tier makes readers take a hard look at the sordid side of college athletics—the personal sacrifices, the politics involved in keeping athletes hungry and ready to compete at the top of their game, and the exploitation of talent and over-the-top drive. M.K. Lever skillfully wraps information, education, and advocacy in a sparse, moving, emotionally enthralling story that will keep readers in its grasps until the last page. Section two –The garbage Project - Outro Ok my friends that’s episode 4-476 of the RunRunLive Podcast. Like I said I’ve been not running at all because my knee is really sore. But all hope is not lost. I changed to the ½ marathon at the Flying Pig. Don’t’ need to hurt myself anymore. I got my mountain bike in for a checkup. More on that later. Invested in a good pair of knee pads and a new pair of glasses. Getting ready for when the weather finally turns. I’m going to start by just building some base miles and getting used to the bike. Stay out of the technical stuff. No sense in beating on myself. Start working in some yoga and core strength. I’m also back on the diet. I had sky-rocketed to over 190 pounds. Time to give up the beer. My pants were starting to not fit. So – back on the workout track and we’ll see if the knee responds well to biking. If it does, I’ll work up to a longer event at the end of the summer. Update here: Went for a nice long MTB ride this morning. My plan was just to spin up the rail trail and get 2 hours of saddle time. But when I got to the end of the rail trail I was only 39 minutes in so I went out into some trails that are there at the terminus. One way it led to a neighborhood. But the other way were carefully crafted mountain bike trails with nice hand made signs that gave the trail names, like “Barbwire” and such, because part of the MTB culture around here is to give the trails cute code names. I took it easy and explored the trails. They weren’t that technical and I avoided anything that might result in a crash or stress my knee. It was just the right level difficulty for me. Then I rode back on the rail trail for just about 2 hours of total seat time. Interestingly I felt a pretty significant energy loss on the way back. It took me some time to remember – ‘hey – this is what hitting the wall feels like!’ Good ride. Baby steps. My new role at work is giving me stress and taking up a lot of my headspace. But I’m working to remind myself that I choose to do it and I don’t have to of I don’t want to. Here are a couple of nuggets for you to consider from my affirmation collection. I.e. you can repeat these to yourself or print them out and hang them where you can see them during the day. It’s one of my habits to collect these things. You never know when you’ll need them. First one is: “No matter what happens, I will handle it.” That will remind you that you’ve worked through a lot of challenging times in your life and you’ve always made it through. This time won’t be any different. No matter what happens, you will handle it. Second one is a counter point to the first. Sure you can handle it, but should you? Consider this: Remove yourself from a bad situation instead of waiting for the situation to change. You can always walk away. You have the power. You have the aegis. There’s a nice little Greek loan word you can use to impress your friends. Aegis. Didn’t originally mean ‘power’ but that’s the modern usage. The original meaning is ‘protection’ because it is derived from the name of the shield used by Greek gods. Anyhow, don’t forget it’s always ok to protect yourself. You can always remove yourself from a bad situation. But, what do you focus on when things are crazy stressful and expectations are out of whack? You focus on doing the best job you can do in the time you have on the things that are the most important. Even if you feel like you’re getting railroaded and set up. Just focus on doing each thing well. I forgot who said it. I think it was one of the Apollo 11 astronauts. They asked him what his secret to success was. And he replied that he just focused on doing the best e could do with every thing that came in front of him and didn’t worry about anything else. That’s it. You can handle it. If you feel like it’s unhealthy or you’re being treated badly, you can walk away. If you want to play along just focus on being excellent at the important stuff. It will all work out. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-475 – Kayla – Plant-based Coach (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4475.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4475 of the RunRunLive podcast. Here we are. Back at it again. Today we talk with Kayla who is a coach and specializes in a plant-based methodology for her athletes. We had a good chat and I think we can always learn from coaches, that’s why I talk o them a lot. Coaches have the advantage of experience. Not only their own direct knowledge and experience, but the leverage of the experience of everyone they coach. Because when you teach, you also learn. It’s been a long couple weeks since we talked. My new role at work has been weighting me down. It’s hard to switch gears to being a creative form being mentally engaged at work. Even though, as you’ll hear in today’s show, I haven’t been running at all I still struggle to find time to do everything I’ve signed myself up for. But we keep moving. Like the characters in my apocalypse story we find a way to survive. In section one I’m going to talk about how you can handle getting injured close to a race. In section two I’m going to talk about writing. I’ll move you into the episode with an interesting, to me, etymological side path. It has to do with sheep. I have been doing a lot of reading. I usually read 2-3 books at a time. This week I was reading two of these books and came across the same phrase in both of the books in the same day, so I figured I should look it up. The word was “Woolgathering”. You may know this as a phrase, but it’s a word. You don’t, at least I don’t, hear it much in day-to-day usage, and when you do it’s a bit quaint. It means ‘to be lost in thought. It came into English in the 1500’s when modern English was being formed. Here’s how it works. England at the time was a big wool producer. They had a lot of sheep. When the sheep wandered around and rubbed up against things tufts of wool would get stuck. So woolgathering was the process of sending someone, probably a kid, out to wander about collecting these bits of wool. Not very profitable use of time. There are a lot of wool-related phrases. “Pulling the wool over someone’s eyes” is from the same time period. It refers to the fact that judges wore wigs made of wool. When a shyster tired to trick them it was like he was pulling their wig over their eyes so they could see. Or how about form the same time period “Dyed in the wool”? Yeah that’s when you put the die into the raw wool before it’s made into cloth. It fixes the color better. So when you’re ‘dyed in the wool’ it means you have fixed something in the beginning. The word ‘wool’ itself goes way back to the original Indo-European root word Hwol. So there ya go. A bit of etymological woolgathering. 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) … 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. … Section one – Skipped Voices of reason – the conversation Kayla Slater – Plant-based Dietitian Kayla Slater is a plant-based registered dietitian nutrition and running coach from Upstate NY. Kayla has been plant-based for the past five years and running for over 10 years. She has completed numerous 5K’s-half marathons and 4 full marathons. She first become exposed to the plant-based lifestyle in college and will never look back. At first, it was for health and now continues to do it for animals and the environment. Kayla is very passionate about living a whole food plant-based lifestyle while also being active. Kayla has been a Registered Dietitian for the past 5 years working in clinical and community nutrition as well as working with people virtually 1:1. She is a Certified Dietitian Nutrition Coach and holds a Plant Based Nutrition Certificate from E-Cornell as well as a RRCA Certified Run Coach and personal training certification from ACE-Fitness. In 2018, Kayla started her own online business to help plant-based endurance athletes. As a young athlete, she suffered from disordered eating habits then later in life, struggled to fuel and eat enough as a plant-based marathoner. But she knew it was possible as Rich Roll told us how it was possible, and Scott Jurek shared how it even could give you an advantage. The Academy of Nutrition and Dietetics states that a vegetarian and vegan diet for athletes is possible, but it must be properly planned. Kayla realized that others without a background in nutrition may be struggling even more and have a harder time figuring out how to eat plant based for health or as an ethic vegan and still run or be active. With Kayla’s passion for plant-based nutrition and running, Plant Based Performance Nutrition and Run Coaching, LLC was born. Currently, she provides virtual personalized and group support for recreational and intermediate endurance athletes who want to fuel on plants for their health, the environment, and animals, while gaining the plant-based performance advantage. You can connect with her on Instagram, join her Facebook community, or visit her web site to book a consultation. Social Media Links: All Links: Website: Linkedin: FB: IG: FB Group: Youtube: Tik tok: https://www.tiktok.com/@plantbasedperformancerd?lang=en Apple Podcast: Section two –Varmint - Outro Ok my friends that’s episode 4-475 of the RunRunLive Podcast. I’ve had to stop running completely for a couple weeks. Even with the run-walk method my knee is just too sore to do it. It’s hard. Running fills so many of the holes in my life that it really takes a chunk of me away when I can’t do it. There’s the physical and physiological part. Running gives me happiness and health. It keeps me physically fit and mobile. It keeps me from gaining weight. It keeps me from filling that time with other bad habits. It’s my healthy lifestyle enabler. So without it I feel like I’m in a constant state of decline into decrepitude. Not running has psychological impact. I don’t get that alone time in the trails or on the road with my cerebellum bathed in happy chemicals to think. This puts me on my back foot psychologically during the day. I don’t get that badly needed relief valve. Then there is the loss of community. I can’t go for a 5-mile run with my buddies. I can’t have those great conversations we have. It’s all very isolating. I have not been back to the doctor for the knee but it feels like the same thing. This injury manifested over a year ago now as I was doing hill repeats one morning, or afternoon. I don’t think the hill repeats were the cause. I think I did something the previous summer because I had been having odd, sharp pains when I kneeled for a few months. And that’s how it is. When you get injured you tend to think in terms of time frames. Muscles take a couple weeks to heal. Fascia takes weeks to months to heal. This is something new, some sort of bone thing, which according to my entirely made up timeframe should have been getting better in 9 months or so. That’s when I started the run-walk training to see if I couldn’t use active recovery to build strength actively around the healing. But, as is sometimes the case, our injuries ignore our time frame rules. I probably should have stayed off it. So, now I am staying off it. We’ll see what strategy we can use to stay in shape and get some of the physiological and psychological benefits in different places. I still plan to go the Cincinnati and hang out with my friends, probably limp through the Flying Pig. But it’s not what I want. It’s not what I need. … When I got to the parking garage at the airport this morning I got a bit turned around and ended up not following the signs that were pointing me up towards the roof. I hate parking on the roof at the airport. Your car gets covered with jet fuel scum and if it snows you end up having to clear it by hand. I didn’t follow the signs. I turned off into the first floor and there was a parking space right in front of the exit door. I’m not one of those people who circles parking lots looking for the perfect space. And I usually follow the signs because they are there for a reason. But, in some cases not following the signs gives you a better result. Just like sometimes not following the sings of an injury give you better results. Other times it does not. We all make our own way in this world and it’s up to you which signs to pay attention to and which ones not to. Keep the faith and I’ll see you out there. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-474 – Frank Shorter (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4474.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my long suffering friends. How are you? Well it’s been a busy two weeks since the last time we chatted. And I truly missed. I get lonely. I worry. Where have you been? How do we know you’re not dead in a ditch? Today I’m going to mess with the format again. I managed to write a really funny piece about varmints that I’m going to perform for you, but it came out at 2000 + words so I’m going to push that after the interview, skip section one and use the intro here to talk about our guest. Frank Shorter. Yes that Frank Shorter. It was one of those interviews where I was hopelessly overwhelmed by content and just did my best to touch on a couple fun things with him. But, the rich tapestry of Frank’s life does not fit easily into a 20 minute conversation – so I’m going to fill in some of the blanks here. Frank was born, ironically in Munich Germany, where he would eventually return to win the Gold Medal in the marathon at the 1972 Olympics. His Father was a physician in the army. Frank grew up in a troubled home in upstate New York. He started running to get away from an abusive father. Running gave him the freedom we all know and love. To get him away from his father, his mother arranged to have him sent to a prep school in Massachusetts where he was given the space to expand his running talents. He went on to run at Yale for his undergraduate and won a number of NCAA titles. He moved on to Gainesville Florida to study for his law degree – all the while training and racing at an elite level. The thing about Franks journey in the 70’s was that he showed up at all the marathon runner hotspots with all the legends. He trained with that famous Florida track club with Jeff Galloway and crew. He was in Oregon with Prefontaine. Frank taught Steve how to Ski. Frank was with Steve before he was killed. Frank won the elite Fukuoka Marathon . He was the #1 ranked marathon runner in the USA for 5 straight years and in the world for 3. He won the gold medal at the Munich Olympics in 1972. You may not remember 1972, but this was the Olympics where the world learned about terrorism. A crew of Palestinians broke into athlete’s village and held the Israeli Olympic team hostage, murdering some of them. Frank was sleeping on the balcony and heard the gunshots. Coming full circle, Frank was right there on Boylston Street in Boston in 2013 when the bombs went off. He won the silver medal in the 1976 games losing to an unknow East German athlete, who most likely was a drug cheat. Frank has become instrumental in removing drugs from the Olympics – a battle that still rages. Through all this he trained himself with an uncanny mixture of speedwork and volume. He managed to stay healthy and race across 100+ mile weeks for a decade. Frank eventually ended up in Boulder where he was the founder of the iconic Boulder Boulder race. He’s an amazing athlete, a humble, kind and generous guy and I’m sure I’ll be talking to him again. He even has an IMDB page for his roles in several movies! Great guy, full life, enjoyed meeting him. … What’s going on in my world? I’m still training for the Flying Pig in May. My knee is still a mess, but I’m enjoying when I can. I try to get Ollie out, but the weather has been horrific and I’m at the point in my life where I see less and less merit in unnecessary misery. Hey – a quick heads up – did you see Steve Runner is podcasting again? Yeah – Pheddipidations is back from the dead. And it’s not the angry political Steve. It’s the old runner Steve. Give it a resubscribe and listen. It’s good to hear his rational voice. I did manage to get a couple of great training runs out in the woods. We got a cold snap right after a heavy snow. With the pandemic traffic in my woods the trail was packed down and hard and great for running. I got out and it was great. I remembered some of the joy I used to feel being out alone in the woods with the dog. The cold, crisp air and the packed trail. Really good. I’ve been getting beaten up fairly well with my new role at work. But I’m liking it. I just focus on blocking the time and doing the work. I’m at a point in my career where I don’t have to worry about failure and that frees me up to be creative. Makes the work an ecstasy versus a chore. And that’s the secret, my friends. Remember the gift. 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) … 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. … Section one – Skipped Voices of reason – the conversation Farnk Shorter – Marathon Legend Running career Shorter first achieved distinction by winning the 1969 National Collegiate Athletic Association (NCAA) six mile run title during his senior year at Yale. He won his first U.S. national titles in 1970 in the three mile and six mile events. He also was the U.S. national six mile/10,000 meter champion in 1971, 1974, 1975 and 1977. After graduating from Yale, Shorter chose to pursue a Doctor of Medicine degree at the University of New Mexico. However, he dropped out after six weeks after classes began to impact his training regime. Soon, he moved to Florida to study for a Juris Doctor degree at the University of Florida in Gainesville because of the excellence of the environment and the opportunity to train with Jack Bacheler as members of the Florida Track Club (FTC), founded by Jimmy Carnes, then the head coach of the Florida Gators track and field team.[10] Bacheler was regarded as America's best distance runner, having qualified for the finals of the 5,000-meter race at the 1968 Mexico City Olympics.[11] The FTC's core nucleus of Shorter, Bacheler and Jeff Galloway qualified for the 1972 Olympics and their success made Gainesville the Mecca of distance running on the East Coast in the early 1970s.[12] Shorter won the U.S. national cross-country championships four times (1970–1973). He was the U.S. Olympic Trials champion in both the 10,000-meter run and the marathon in both 1972 and 1976. He also won both the 10,000-meter run and the marathon at the 1971 Pan American Games. Shorter was a four-time winner of the Fukuoka Marathon (1971–1974), generally recognized as the most prestigious marathon in the world at that time and held on a very fast course. His career best of 2:10:30 was set at that race on December 3, 1972. Several months later, on March 18, 1973, Shorter won the elite Lake Biwa Marathon in 2:12:03. He won the prestigious 7-mile Falmouth Road Race on Cape Cod in 1975 and 1976 and Atlanta's 10-kilometer Peachtree Road Race in 1977. Shorter achieved his greatest recognition in the marathon, and he is the only American athlete to win two medals in the Olympic marathon.[13] At the Munich Games—which coincidentally is Shorter's place of birth— he finished fifth in the 10,000-meter final, breaking the American record for the event that he had established in his qualifying heat.[8] A few days later, he won the gold medal in the marathon. This ultimate achievement was marred by an impostor, West German student Norbert Sudhaus,[14] who ran into Olympic Stadium ahead of Shorter. Shorter was not bothered by the silence from the crowd who had been duped into thinking that he was running for the silver medal. Shorter was confident that he was going to win the gold medal because he knew that no competing runner had passed him.[15] He received the James E. Sullivan Award afterwards as the top amateur athlete in the United States.[8] At the 1976 Summer Olympics in Montreal, Shorter dropped out of the 10,000 meters in order to concentrate exclusively on the marathon, winning the silver medal in the marathon[8] and finishing behind previously unheralded Waldemar Cierpinski of East Germany.[16] Cierpinski was later implicated as a part of the state-sponsored doping program by East German track and field research files uncovered by Werner Franke at the Stasi headquarters in Leipzig in the late 1990s. There were suspicions about other East German athletes during the Montreal Olympics, including the East German women's swimming team led by Kornelia Ender; the East German women won eleven of the thirteen events.[17] From 2000 to 2003, Shorter was the chairman of the United States Anti-Doping Agency, a body that he helped to establish.[18] Shorter was featured as a prominent character, played by Jeremy Sisto, in the 1998 film Without Limits. The film follows the life of Shorter's contemporary, training partner, Olympic teammate and sometime rival, Steve Prefontaine.[18] Shorter was the next to last person to see Prefontaine alive before he died in an automobile accident. Shorter was inducted into the United States Olympic Hall of Fame in 1984, the USA National Track and Field Hall of Fame in 1989,[8] and the National Distance Running Hall of Fame in 1998. A long-time resident of Boulder, Colorado, Shorter co-founded the Bolder Boulder in 1979. The annual 10k race is a popular Memorial Day event, which culminates with a tribute to U.S. Armed Forces at Folsom Field at the University of Colorado. A life-size bronze statue of Shorter stands outside the stadium. Section two –Varmint - Outro Ok my friends that’s episode 4-474 of the RunRunLive Podcast. I still plan to limp through the Flying Pig marathon but my knee is not responding as I hoped it would. It is weak, unstable and painful. Basically, well I want to use a family unfriendly word here, but let’s just say it’s not good. Frank Shorter ran the 1976 Olympic Marathon with a bad knee and came in 2nd. Oy! I have been having a lot of trouble finding the time and inspiration to write and produce this show. I know it’s getting stale, and you deserve better than that. I’m considering ways to make it less of a lift for me. Maybe break the sections up into individual, shorter shows that I could drop more frequently. Maybe find a theme. Or create multiple short shows from the various themes I cover here. Then you could pick and choose what you wanted to listen to. We’ll see how it goes. One step at a time. I’m heading down to Dallas tomorrow morning and I just realized it’s time change weekend here. Meaning I’m going to have to roll out of bed at 3:30 AM body-clock time to start a long week with a nice dose of jetlag. Heard an interesting comment on a call this week. We were prepping for a executive meeting with one of our customers. There were two senior executives from our side. They were talking about a big deal that needed to close at this customer. One of the Execs said to the other “You need to make it personal.” That struck me. After all the professionalism is sorted out every business transaction is personal. I’ve always tried to avoid that. Making business personal. But you can’t. It’s personal whether you want it to be or not. But making it personal allows you to leverage empathy – so it’s not necessarily a bad thing. How about that for a thing to try this week? Make it personal. And I’ll see you out there. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-473 – Sidney – A Pioneer from Boston (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4473.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-473 of the RunRunLive Podcast. This one is going to be brief. As I told you last time, I got a new role, and it’s kicking my ass. I’m basically working two roles at the same time during the transition period. So I have to keep the plates spinning in my old job which is customer facing and then spin up my new job which is building out a new business. All of which leaves me… What did you think I was going to say? Exhausted? Overwhelmed? Nah, you know me by now – it’s true that I have paucity of applicable hours and I’m drowning, but I’m energized! Actually haven’t felt this alive in years – as far as work goes. Yeah, I find myself late in the afternoon with my head groggy and I have to get on a call with Japan and I’m like “I’m cooked!” But, then I remember. I remember all the things we’ve talked about over the years. How to focus on your process. How to relax into the discomfort. How to breathe and smile. When you get tired, focus on your form, your hips and have grit. It will all work out. And if it doesn’t, who cares? That was just a long way of saying I didn’t have any spare time this week to work on this podcast. But I’m going to push through. Today we have a great chat with Sidney Baptista, a smart entrepreneur from Boston who’s got his hands in a lot of things one of which being a running clothes startup called Pynrs. You should follow him on Instagram. Sidbap. Tell him I sent you. In section one… well, who knows I haven’t written it yet. You might get nothing! You might get poetry. You might get some tried retread of an article I wrote years ago. In section two – yeah probably something similar. What can I do? I’m drowning over here. The only reason I’m writing this is to avoid housework. I guess the lesson here is that you’re never too old to learn something. You’re never too old to fall in love. Perhaps it’s even easier. Certainly makes you wonder about how you spend your idle hours. 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) … 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. … Section one – Dallas Ice Storm - http://runrunlive.com/the-last-snow-plow-a-lyric-opera-in-6-parts Voices of reason – the conversation Sidney Baptista – PYNRS owner Sidney Baptista is an entrepreneur and community advocate passionate about leveraging running to create experiences and connect diverse communities. He is the Founder of PYNRS Performance Streetwear. and PIONEERS Run Crew, as well as a running coach. Sidney believes in the power of running to create connections, elevate voices, and champion change. While he wears many hats, his favorite two are being a proud father and husband to his wonderful family. - links: Section two –Prospecting - Outro Ok my friends we run through the mean streets of Dorchester to the end of episode 4-473 of the RunRunLive Podcast. We are the pioneers. My training is going horrible. Yeah, you heard me. I tackled a 15 mile long run last week in the freezing cold and tried to do it at a 30/90 interval. I got it done but my knee did not react well. It’s basically back to square one. I made a break for it Tuesday night with the dog, but the conditions were so slippery, and the knee was giving me that sharp pain. You know the one. (Here’s a tip for you kids, sharp pains are usually bad.) I made it about a hundred feet from my driveway and bailed. Not worth it. And I’ve taken the rest of the week off. I’m going to give it a try tomorrow and back down to a shorter run interval. See if I can get back on track. Because I’m signed up for the Flying Pig Marathon in May. Me, Tim, Duane and Dave are renting a house. Come on up. We’ll have some fun. Even if the knee doesn’t’ turn around I can finish a marathon. After that I’m thinking maybe I’ll switch over to Mountain biking for the summer. Buy some good knee pads. I have to figure out how to take Ollie Wollie with me. Is there a way to ride a mountain bike with the dog on leash? That sounds disastrous. But I have to do something because we are both getting fat! I’ll tell you a story from work. Like I said I’m transitioning out of a group that I worked with since the pandemic started 2 years ago. It was a start up of a new business process and we were the pioneers, figuring it out as we went along. I didn’t think I was doing that good of a job. I was acting like I knew what I was doing and pushing through a lot of hard stuff on a wing and a prayer. But in my mind I was barely holding on. I wasn’t making enough progress. I wasn’t getting enough accomplished. I was trying to bring more of myself to the team. More of the real me. I started a fitness group. I coached as much as a could. I made a point to try not to be as much of a narcissist know it all as I can be. I tried to be kind and helpful and mindful. But, I didn’t think I was making any progress. Here’s the thing. I have been totally blown away by the people coming to me and saying how much they appreciated the work I did. How I helped them. How I made a difference. And I’m not saying that as a narcissist. I think it’s just the opposite. My whole career I’ve been focused on me. Me. Me. Me. But when I stopped gripping the wheel so tightly I had more of an impact. That’s the lesson. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-472 – Brock on the Hilarity of Triathlons (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4472.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-472 of the RunRunLive Podcast. I was struggling to put content together for the show and I was thinking about taking a couple weeks off. But, I rallied! I have more going on than ever but, as you know, it’s not about how much you have going on, it’s how excited you are about what’s going on. Which dovetails nicely with our guest today, Brock, who is one of those lovable accidental athletes that circle our galaxy of endurance sports. We talk about all the funny things around triathlon and such – he’s got a book about you and you can find the links in the show notes. Brock would be an excellent person to go on a long run with. In section one I’ll talk about how to stay warm in the cold weather and in section two I’ll talk about bioluminescent jellyfish… Just kidding…wanted to see if you were paying attention…I’m going to ponder awareness, which is a lot like a bioluminescent jellyfish. Why am I so happy this week? I’m having a good week! My running is going well. I signed up for a race – more on that in the outro. And I got a new job. Yeah, I know, I didn’t even want a new job, but I got noticed and promoted. Which is cool. I’m excited about it. The universe provides. Let me tell you my ice-skating story from last weekend. Here in New England we got those once-in-a-decade conditions for perfect ice skating on the ponds last weekend. It was beautiful, cold and sunny. Perfect pond skating weather. Ice hockey was my sport growing up. I started playing when I was like 5 years old. I didn’t play after getting highs school. I wasn’t good enough to compete at that level. I good skater and could go forever, but didn’t have the eyes or the speed to take it to the next level. Anyway, always loved skating. It’s like flying. I played in pickup leagues all through my 20’s. Then I started training and didn’t really have room for hockey or skating. Especially this time of year where it would overlap with my training for Boston. But last weekend I said, “Hey, it’s a perfect day and I have no reason not to go skate.” So I dug out my old hockey skates, my old stick and a puck from the freezer, (because that’s where you keep pucks) and went down to the pond. Frankly I was a bit frightened. It’s probably been a decade since I went ice skating. And I’m no spring chicken. And with the buggered knee and all…But, it was exciting too, like a first date. These hockey skates of mine were a brand called Microns which were all the rage in the early 90’s because they had a one-piece plastic boot, like a ski-boot, that was lighter than the traditional two-piece leather skates. I got the first one on ok, but when I went to put the second one on it literally exploded. The plastic had, what’s the right word, degraded?, rotted?, decomposed? Lost structural integrity? Ceased to be? So there I am sad a skate-less. I sulked home. My wife looked at me and said, “So buy another pair of skates.” Like I’m an idiot. I called the local sporty goods place and they had a pair in my size. I went down there and bought them! They were only $130, which seemed very reasonable to me. But for some reason hockey sticks now cost $240, which seems a bit alternate universe to me. That’s OK – I have some sticks. I went back down to the pond and laced up. And you know what? It’s like riding a bike! Once I warmed up I was skating around like a maniac, stickhandling like a peewee around the pond. I even joined some high-school kids for a game of pickup hockey. I was probably out for over 2 hours. Of course, my ankles aren’t the strongest and my balance isn’t great but I WAS SKATING! AND IT WAS LIKE FLYING! Yes my long run the next day was a bit traumatic and I pulled a muscle in my ass but it was well worth it! So, my friends, I am filled with joy and gratitude for that. And you should look for ways to fill yourselves with Joy and gratitude. We talked about this. A gratitude practice re-wires your brain to look for things to be grateful about. Here’s a pro gratitude tip. Create gratitude triggers in your day. It can be as simple as putting a sticky note somewhere to remind you to be grateful. Or specific events that are your cue to be grateful. I decided that every time Ollie comes up to my office to check on me, I’ll stop and be grateful for a moment. What can you devise as a gratitude trigger? 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) … 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. … Section one – 24 Hour Fast - Voices of reason – the conversation Brock Gibbs Brock Gibbs – My co-workers think I’m a Pro Brock Gibbs Age 53 High School Physical Education Teacher Beloeil, Quebec, Canada All World Triathlete Member of MX Endurance Racing Triathlon Team Author of "My Coworkers Think I'm A Pro" Section two – Turning difficult work situations to your advantage - Outro Ok my friends we swim, bike, runned to the end of episode 4-472 of the RunRunLive Podcast. And it has been hilarious. Yes, my training has been going well. I knocked out a 15 mile run last Sunday using the run-walk method and I’m feeling strong even though my mileage and intensity is very low. The knee is hanging in there and it’s not getting worse. Since we seem to be getting back on plan I figured I should sign up for a target race. So I did. I signed up for the Flying Pig Marathon in May. My A goal in to get to the starting line. My next A goal would be to run a sub-4:15, which sounds pretty slow, but remember where I’m coming from. Looks like I can hit that pace with a 90 second run and 30 second walk cadence. This whole run-walk thing is an interesting experiment. A lot of times I end up running them like intervals. Just blasting out the run part and then recovering in the walk. Which is good training for speed, but doesn’t’ build as much endurance because your heartrate is too high. What I’ve found is that if I run a 60/30 cadence I can keep my heartrate in zone 2, on average. It goes up into high zone 2, low zone 3 in the run then drops back down into high zone 1, low zone 2 in the walk. In the 90/30 cadence my HR goes a lot higher and doesn’t recover as well. We’ll keep playing with it until the knee is healed. I’ll just say I’m grateful to be running and I’ll take what is given. Yeah, so, anyhow I always wanted to run the Flying Pig in Cincinnati. It’s one of the old classic marathons. But, it always conflicted with Boston. Now, it doesn’t. I’m guessing Cincinnati is named after the Roman statesman Lucius Quinctius Cincinnatus. Cincinnatus was a roman consul in in the mid-400’s BC, back before Rome was an empire. He is often held up as a paragon of virtue, an example for statesmen to follow. The story is that he was working on his farm when Rome was facing a ware. The citizens called on him and made him a dictator. Meaning they gave him absolute power to execute the war. Which he did. When he won the war he gave up the power and returned to his farm. That’s the virtuous part. So, yeah, Cincinnati… If you want to join me I’d love the company. Ollie Wollie the killer Collie is doing well. We had several disagreements this week. One around whether the wood I bring in for the fire is a toy. Another around who gets possession of dropped food. And another on who get to sleep with my wife. I kind of feel like I need one of those boards they have in factories where it says “2 Days without a accident”, Mine would say “2 Days without a biting” You know I like science fiction. I watch a lot of SciFi movies and shows. And you ever notice that some of these shows and movies have ridiculous premises and cheesy special effects, but somehow, sometimes, it works. Why? It’s the actors’ ability to sell it. It’s their ability to forget that they are in some ridiculous rubber outfit. It’s their ability to believe what they are doing. And by believing in it they make it work. Life is like that. It’s all ridiculous. But by believing in it, we make it work. That’s all you have to do. Believe. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-471 – Cody Walks the USA Part Two (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4471.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-471 of the RunRunLive Podcast. Good morning. It’s Monday Morning the 17th of January. Today is Martin Luther Kings Jr. Day here in the states. We are having a storm over New England today. It started snowing after midnight last night and changed over to a heavy rain just around sunrise. I got up and did my best to clear the driveway before it got too wet. In a storm like this where it snows then rains the conditions for snow removal get pretty dicey. The rain turns the snow to slush and it’s hard to move. It chokes the snow blower and gets very heavy. Then, even worse, if you don’t move it and it freezes it becomes solid ice. And it’s going to stay there until spring. But I got most of it up, which is good because now the rain will helpfully wash the remnants I missed away. In our neck of the woods it’s known as Heart-attack snow. Because it gets so heavy that when people try to shovel it they keel over. For people like me with a strong heart it’s more appropriately chiropractor snow. Because when you go to throw a shovel full of that slush you’re more than likely going to hurt your back. Now it’s just pouring rain and windy. Glad I don’t have a run on the calendar for today. The running is going well. I did a test mile yesterday, which was another interesting weather day. It was minus 1 degrees Fahrenheit when I got up. It was about 6 degrees when I got to the rail trail. The temperature was cold, but it was windless and sunny. It was not a bad day to run. I found out from my Buddy Tim who lives by the rail trail that they had plowed a section and it was dry and clear. Which was perfect for the workout I had. It was a one mile warm up. A test mile. And a three-mile cool down. You’re supposed to do these workouts on the track, but the track is under a layer of snow and ice so that isn’t going to happen. It was hard to warm up with the temperature. I hit the test mile and felt pretty strong for the first 1/2. The last ½ was a struggle. Looking at the data, I can see my pace drop and my HR max out in that second half. So I still have some work to do with my fitness. That being said, it was 30 seconds or so faster than when I ran it on the track in December. It’s a good measuring stick. Now I know I need to work on aerobic fitness and pacing. I’m only running 15 – 20 miles a week, 2-3 times a week so I’m happy to be where I am at all. The knee is hanging in there. It is just about 11 months since the injury popped up. The holidays were good. I took a week off, but caught a cold from my mother, so I spent most of it lying around. It might be the time of year, but I find my energy level very low right now. Now that we’re back to work I’m incredibly busy and struggling to keep my head on straight. Today we are going to catch up with Cody O’Connor who is still walking across the country. Very interesting conversation. My normal editor Dimitry from Moscow was busy, so Carlos the Jackal di the edit on this one. Thank you Carlos. In section one I’ll talk some more about how to begin a fitness practice as part of my beginner series. In section two I’ll talk to Sigmond Freud about how I feel about not running Boston this year. I’ve signed up for the Calm meditation app and have been working my way through some of those. The ones I’ve been doing are more instructional. They talk about a topic and how to approach it in your meditation. One I was listening to this week talked about how when you have pain in your life your need to accept the pain, not fight it. Because, when you fight it, you give it energy. The key is to accept it. Then it loses its ability to hurt you. The other thing is not letting thoughts of the past or the future give you stress. To return to the now, because that’s the state you can control. It reminded me of the racing advice I’ve always given you. When things get hard relax into the pain. Be present where you are and focus on relaxing into the stress. In this way you defang the pain and allow your best self to compete. Try that. 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) … 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. … Section one – 24 Hour Fast - Voices of reason – the conversation Cody O'Connor – Cody Runs the USA for Cancer Families Cody O'Connor My name is Cody O'Connor and after defeating cancer, losing my right fibula and being told I’d never walk normally again- I am embarking on the quest to walk across the USA. When fighting, I saw how my temporary illness was impacting my family. Seeing the struggles they faced I created Champions Do Overcome, a 501(c)3 non profit organization. CDO, supports families through paying monthly bills, providing food/gas, etc. which reduces stress on the family, and ensures no child is left to fight the beast alone. All of this to spread hope to all that need it coast to coast, and change the outcome for children battling pediatric cancer. Please follow our journey @overcomerteam on Instagram. Please consider donating to our cause at: Fundraiser by Cody O'Connor : Walk For Hope - Cross USA Walk For Cancer Relief (gofundme.com) Companies Involved: Kroger & affiliates, Infinit Nutrition, Altra Running, MyMedic, Dude Wipes, MyFanThreads, Groov App, GermX, Sacan Martial Arts, Feedback Audiology Solutions & Consulting Influencers Involved: Rich Franklin (UFC Hall of Famer), Ben Higgins (Bachelor Star Season 20), Ashley I and Jared Haibon (Bachelor in Paradise), Harvey Lewis (Team USA 24 Hr. Run Team), and Pete Kostelnick (Record for running across USA) Section two – Turning difficult work situations to your advantage - Outro Ok my friends we have walked across ½ of the US of A to the end of episode 4-471 of the RunRunLive Podcast. Nothing left but a small mountain range between us and the Pacific. After the holidays I’m back on my diet. I had ballooned up to well over 190 pounds by laying about and drinking beer. I’m making progress. The first 10 are easy. I’m using MyFitnessPal to track my food. It’s as good as any and I’ve got data in there going back a few years. Looking at the data I’ve held the line for the most part around 180 or less for the last few years. There was a point I dipped under 170. I’m more about eating healthy than losing weigh per se, but having the data somehow gives me confidence. If you’re interested I can tell you what I’m doing, but it’s basically cutting back calories and eating clean. Mostly it’s not drinking beer. Ollie Wolly the killer Collie is having a hard time with the weather. I can’t get him out as much as I want. I’m doing all of my running on the roads and I don’t want him to get hurt. We just got through another round of training. He’s getting quite good on the leash. I wish I had more time to practice with him. Off the leash he’s still a feral terror-dog. We average about once a week having a disagreement where he ends up biting me. I bought a new pair of shoes. I actually bought two pair. I haven’t been running so I haven’t needed new shoes. First I ordered a pair of Hoka Mach 4, because I likes the way they looked, but when I ran in them I didn’t like the feel at all. So I exchanged them for a pair of Cliftons. I really liked the old Cliftons , but the recent versions haven’t been as good. These new ones are the Clifton 8’s. I really like them. They are light and responsive. I’ll let you guy get on with your lives. Sorry for being late. I’ve got a lot on my plate. And don’t worry about the weather, grey skies are going to clear up, So, Put on a happy face, And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast New Year 2022 Episode (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/ NewYear2022.mp3] Link RunRunLive New Year 2022 Welcome my friends to the new year. NewYear2022 There will be no net-new episode this week for several reasons. In no particular order, first, it was the holidays for me, second, I was on vacation this week from work, third I had a cold… I could go on making up rationalizations like a crazy man listing alternate realities on the street corner of a dirty industrial zone – but I’ll leave it there. The biggest reason we are not doing a ‘regular’ show is that I didn’t find anyone to talk to. Instead, today, I’m going to catch you up on my training and give you some frameworks to think about for your beginning of year retrenchment. … On the training front, I’ve continued to increase my mileage and the knee feels good. I do notice a couple little twinges still, when I’m toeing off on uphills, but nothing crazy. I’m slow, unfit and heavy – but had a good week of training and feel very confident about the future. Been getting some solid runs in and lots of cross training. I’ve been following a Galloway based plan that is 3 runs a week. My long run last weekend was 11.5 miles. It’s funny how all training plans converge. Meaning the elements of this plan are the same as any other plan when you look at it from the building block perspective. One day is basically speed work. The other day is basically tempo and the third day is the long run. In between days are cross training. Some pool running, some biking, some swimming and some walking. The Galloway part of the plan is taking walk breaks. That’s the difference and we’ve talked about that before. The actual plan structure is the same as most marathon training plans that are based on a weekly cadence. Speed, Tempo, Long and cross training to build base. It’s a 2-week macro-cycle. Meaning the long run gets longer every other week. Long week, fall back week. This every-other-week macro-cycle is designed to give you the most recovery possible. The whole plan is about recovery. It’s about gaining mileage without stress. The 4 days that you aren’t running are supposed to be cross training. The plan isn’t all that prescriptive about cross training. You can bike, walk, swim or any other type of light cardio. It really likes pool-running as a cross training workout. Pool running gives you many of the benefits of running without stress. … Why am I training this way? Because I’m coming off a long stress injury in the left knee. This is allowing me to train and heal at the same time. My goal in this training cycle is not a time or distance goal. My goal is to get to the starting line healthy. Since it’s a Galloway-based plan, we have to talk about running and walking. I started out with the bare minimum of running because I was frankly terrified of how my knee would respond. That bare minimum is a 30 second run then a 30 second walk. Let me tell you, my friends, if you think you are at rock bottom and are afraid to start your running practice, the 30/30 is the way to go. You cannot get hurt, you cannot get tired, you can’t get sore running a 30/30. From there I have started to judiciously increase the run segments. Last week I ran my long run at a 60/30cadence. This week I’ve been using a 90/30 cadence. The difference is, well, besides the obvious, that it allows you to work your pace a bit better with the longer run intervals. It allows your heart rate to come up into the higher zones. And it significantly lowers your pace per mile. I’m going to keep pushing that cadence as I progress through the training cycle to see if I ca get to something like a 240/30 which would be 4 minutes of running with a 30 second walk break. Based on my calculations, believe it or not, that would make a sub-4-hour marathon possible. I also ran a test mile at the track a couple weeks back. I think I came in right around an 8-minute mile. I can work with that. As I change age groups this year, I only need a 3:50 marathon to requalify. Which is an 8:45 minutes per mile. If I add this data to the flashes of competence that I get in my workouts – I’m feeling quite positive that I’ll be able to do something good with my fitness in this next season. The world is my oyster. And what the hell does that mean? Well, my friends, we have our old friend Billy Shakespeare to thank for that one. It’s dialogue in “The Merry Wives of Windsor”. “The world is mine oyster and I shall open it with my sword.” But, the modern usage is that when you have a nice fresh oyster, you can open it up and maybe there’s a pearl in there? So – ‘the world’s your oyster’ simply means it’s like an unopened gift, full of potential, waiting to be found. Speaking of Boston, I’m going to skip the race this year. I’m out of qualification. I’d have to commit to an $8-10k charity raise for a waver bib. I don’t want to do that. I’ve got enough going on that I choose not to add a full-time fund-raising job to my life. But, also, I need a change. I think it’s a mentally healthy decision to take a break. Instead, I’m going to take this training cycle and run a travel race somewhere. I’ve been taking Ollie out on these runs with me. He’s still a nut-job. I have to keep him on the leash and it’s work in progress. I’d like to think he’s getting better, but I it’s more likely he’s just waiting for me to get exhausted and give up. We went out and did a slow 5.5 miler with my old running buddies this morning in the rain and the knee still feels good. Now that we’re out of the holidays and looking at a new year I feel positive. Positive that there is lots of opportunity for learning and growth and adventure in this new year. This new year is my oyster. … Now let’s talk about planning this next year coming up. I’m purposely not using the words ‘goals’ or ‘resolutions’ because those topics have been done to death. They have ceased to be a topic and have turned into more of a meme of sorts. I do think the new year is a great time to reassess, maybe readjust, and maybe, even change direction. Because you have that built in down time and introspection, with maybe a sweet dose of family and spirituality tossed in that breaks your work-a-day pattern and allows a free peep outside your box. I’m not going to be proscriptive. I’m going to give you some things to think about. Some ammunition, some fodder or some raw materials – the kindling of thought as you build your beacon fire on the shores of your future. First, this is no normal end of year change over. This is a unique situations where we are all a bit emotionally and psychologically whiplashed by the pandemic. We thought we were at the end of it and things were getting better, but WHOMP! – we’re back in the think of plague days again. What this does to you psychologically is to create a gap in expectations. And not just for you, but for everybody, so you get this cultural shockwave, this existential ‘oh shit here we go again’, just as people were beginning to stretch out and breathe again. For the introverted among us this will cause you to want to hide. Your reaction will be to crawl under the covers and wrap the pillow around your head. For the action-oriented among us this is going to cause your flight or flight to get kicked into high gear. In all cases, when you mix this psychological stewyness with your new year planning you might overcorrect. Be careful to think hard about whether you are making the change that is right for you or if, like the rest of us, you are making decisions and plans based on the current state of weirdness we’re all in. Ask yourself a simple question: “If there was not pandemic would I be making the same decisions?” Again, I’m not saying you’re wrong. I’m asking you to think. To consider. To not let current state overwhelm future state. The second question I’ve advised people to ask during these planning processes is “Are you doing this because you think you should?” Meaning, is this really your decision? Or are you taking actions based on what other people think is the right thing to do? What’s an example? For instance, you may be looking at a new job because the experts say it is the next step in your career path. But who are they to tell you what is your career path? I see people stuck in patterns where they go along to the next thing because that’s what they are ‘supposed to do’. Along with this, making sure it’s your idea and not someone else’s is the concept of removing the ‘either-or’ facet from the decision. Decisions get wrapped in stress because we see them as ‘either-or’ decisions. There really are no either-or decisions. All choices are good choices, and you are choosing one among many. The reason I bring this up is because people burn so much energy trying to find the perfect solution. You can take that energy and re-task it to make any of your potential decisions a good one. Give yourself a break. Let yourself make a decision or a change or a plan – knowing that it isn’t perfect. Nothing is. You make it perfect with you nurturing. It’s ok. Finally, in the end success is not being the smartest or then best or the most perfect. It is exactly the opposite. Success is trying things that are hard, knowing that you are probably going to fail. It is about failing and learning and failing and learning and laughing your way through it all to evolve into whatever magical beast you were meant to be. With that, my friends, happy new year 2022 and I’ll see you out there.
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The RunRunLive 4.0 Podcast Episode 4-470 – Kristina and Rediscovering Yourself Through Running (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4470.mp3] Link Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-470 of the RunRunLive Podcast. I raced shortly after we last talked. That’s right, the Mill Cities Relay. I’ve been running this race with the club since 1995. This year I put together a great team. I had my regular running buddies Frank, Brian and Tim and invited Just Plain Dave up from Southern Mass to run with us. I’m going to drop Dave’s race-report audio in here because I think it expresses the special nature of this event way better than I am capable of doing. It’s a 5-leg relay that starts in Nashua NH and follows the Merrimack River through Hudson, Chelmsford, Lowell, Dracut and ends in Lawrence. It’s all the local running clubs and it’s a really special event. We got great weather – 40’s and windless. Dave kicked it off with a 6 ish mile leg, handed off to Brian for a 4.75-mile leg, then to me for a 2.5 mile leg, Tim for the long 9 miler and Frank with another 4.75 on the anchor into Lawrence. Those guys crushed it. I took the short leg because I’m a mess, but I figured I could manage 2.5 miles. I’m pretty sure I could write a whole race report on that 2.5 miles. It was a real eyeopener for me. I didn’t realize how much fitness I’ve lost. I came out of the handoff running hard. There was a woman there beside me, so I pushed a little to get in front of her and out of her way. I know this section of road like the back of my hand. I used to work right there. I ran right past my old office. I would run this road 3-4 times a week. I got less than a ¼ mile into the leg and all the warning lights on my control panel started flashing red and sirens were going off. It was like I had never run before in my life. My body was telling me I was going to die. First my body said “Hey, you can’t breathe, you’re having an asthma attack – you’re going to pass out.” And I said “that is ridiculous I don’t have asthma”, just clean up the form, breathe and relax…” Then it said, “Oh my god dude, you are having a heart attack, you’re going to die.” And I had to say “no, shut up, I’m not having a heart attack…but I wasn’t so sure…” So I kept slowing down until it felt sustainable but I felt like I was crawling and that woman passed me and then another and another. And my body was saying, “You’re going to die, you should walk…” and I had to courageously persevere through the 2.5 miles that felt like 50 miles wearing lead boots. My conclusion was it is time to bury my pride and get back into shape. I have reached the bottom. What do you do when you reach rock bottom? You ask for help. I can’t do what I used to do, but I can do something. For instance, I know I ran a marathon in October using that 30-30 walk-run cadence. I called Chris Twigs to ask for advice and he set up a plan, 3-days a week, for a hypothetical marathon somewhere around Patriots Day. Why? Because I’m a working dog. I need to work. It’s in my nature. This is a new journey, perhaps a new season for me, and an opportunity to learn something. I’m going to get some mileage back up and hope the knee repairs itself. I’ll get lots of zone-1-2 to build fitness as I get back in shape. If and when I can run hard again at least I’ll have some fitness to build on. I’ll have patience. And if at the end of this cycle the body responds fit and healthy, I’ll spin up something more aggressive for the next cycle over the summer. I’m a week in and I started with a 10-mile 30/30 run on Sunday. It also gives me the time to practice heeling with Ollie. So that’s the new plan. … Today we talk to Kristina. I saw her talking about stuff on Facebook and it just seemed to me like she had a good story to tell, and I reached out. It ended up being a very thoughtful and powerful interview. Today’s theme is patience. Section two will talk about the power of patience. Section one Be Dave’s audio. Sometimes we make the most progress when we learn to forgive ourselves, when we learn to be patient with ourselves and yes, love ourselves. You can use those addictive qualities of your running life not as a hammer to beat yourself into performance, but as a soft power to support and enhance what’s already good inside you. Change that flame thrower to a patience thrower. Patience. Leads to confidence, and to healthy decisions. 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) … 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. Section One – The Life - … Kristina Folcik Thank you so much!! It was fun!! Www.kristinafolcik.com I help athletes improve their performance so they can go further and faster with fewer injuries. Www.rockhopperraces.com Premier running events in the white Mountains Have an awesome weekend!!! Thank you 💃🏼☺️ Border collies are awesome! Section Two – Patience - Outro Ok my friends we have practiced patience through to the end of episode 4-470 of the RunRunLive Podcast. So I’m running again. And I’m training! I am casting around to see if I can find a charity bib for Boston. If I can get through this one, I get 15 minutes in my next age group. If not, that’s ok too. I’ll find another adventure. Two business trips this month! It’s been great to get back on the road. I hope I can keep that up, but it looks like the world is losing in again. Ollie is doing ok. He’s still bat-shit crazy. My wife, Yvonne had to take him to training alone again this week, because I was out of town. Last time she couldn’t move her arm for a week. He’s a handful. We got a little bit of snow on the ground now. Not enough to shovel. I broke my snow shoes a couple years back. Maybe I’ll get another pair. But, where I live was always just above the rain/snow line – meaning when we got a storm we’d get snow while just to the south would get rain. It feels like that’s shifted now and we get mostly rain and ice. I’ve started hitting the pool at the gym. They have a new reservation system that takes a lot of the stress out of the process. You can reserve a lane for 30 minutes and everyone seems to respect it. I haven’t talked about my apocalypse podcast for a while. It’s doing very well. I got 11,500 downloads last month. I’m in the 9th episode of the second season. Apparently Audible is recommending it to people. It’s still fun. It’s super fulfilling to construct and then listen to the final product. I converted the first season into a 50,000 word manuscript and am publishing it as a serial on Amazon Vella. It has zero traction on that channel, but you have to have what? Patience. But think about that. This time last year I started laying out a story. One chapter at a time. Every two weeks. And with consistency and patience now I have a manuscript, 50,000 downloads and a bunch of new virtual friends. Patience is a superpower. Be patient, be mindful and be kind, And I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-469 – Russ and the Running Life (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4469.mp3] Link Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-469 of the RunRunLive Podcast. Today’s show almost did not happen. I’m pretty busy and I didn’t have an interview so I was going to let it slide. But then I got an email from Russ. So grabbed him for a conversation. Russ is a man full of wisdom even if he may not know it. When I listen to him talking about the things he gets from the podcast, I don’t think I’m telling him anything he doesn’t know already. I think I’m just helping him uncover what he already knows. I’m the catalyst to free his innate wisdom, and maybe contextualize it for him by telling a story. But that catalyst has value, right? I’ll give you my updates for the week. I actually didn’t do much this week. I had a business trip for the first time in almost 2 years and let my PT slack a bit. But, I’m getting fat and I don’t like it. In section one I step up to the rostrum and preach a sermon on how to incorporate running into the span of your life. In section two I’m going to talk about King Tut, because I can. We’re deep into the early winter here in New England, it’s cold. It drives the mice into the house looking for heat and warmth. You can’t blame them. But there is always that one mouse that ruins it for all the rest. That one mouse that has to climb up on my counter and take a bite out of an apple and poop. That mouse goes too far and ruins it for all the other mice. By the time you see the bite out of the apple, you have more than one mouse. You’ve probably got ten or more living with you. By the way what do you call a group of mice? It is commonly ‘a nest’ of mice but more whimsically you can refer to them as ‘a mischief’ of mice. Isn’t that great? A mischief of mice. By the time you see the bite out of the apple you have a mischief of mice. And there may be some sort of moral to that story, I don’t know, but I clear my house of mice every year in November. I did travel this week. I flew to Dallas for a meeting with the executives of one of my customers. I read a post by Peter Shankman, who by the way we did have oon the podcast back in the day about why travel is so important. Peter is a very kinetic person and he said travel cures everything. When you’re bored, depressed, anxious, confused with life – climbing on an airplane and going somewhere cures all that. It’s the movement. It’s the feel of the going that lights you up. And I feel the same way. I think, all though the insides of our heads are quite complex and rich, it is the influence and addition of outside experiential data that feeds the fire. Without that life becomes stale and cold. Just walking through a major airport and observing the people, the travelers and imagining their stories makes my life richer. I know we live in interesting times, but we always have, get out of your house and see something. 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) … 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. Section One – The Life - … Russ Porter Russ Porter refers to himself as an ‘adult-onset’ athlete, having only started taking running seriously in his late 20s. Since then, he’s run 12 marathons, an ultra, almost 30 half marathons, and competed in several triathlons, including two half-Ironman races. If he can do that, maybe anyone can. When he’s not working out, Russ is the CFO for a professional accounting organization, parent to two college aged children, and husband to a woman who consistently outpaces him in every sport they do together. A disgraced Knight Templar, Russ was wandering the roads of Connecticut looking for redemption in the dark mornings of the deep winter. After Jedi training and Buddhist monastic practices disappointed him, he converted to endurance sports as a path to enlightenment. He’s says he’s not there yet. Section Two – Tut Ankh Amun - Outro Ok my friends we have journeyed to the west to the wisdom of the old gods through to the end of episode 4-469 of the RunRunLive Podcast. Anubis, the jackal headed god of the underworld awaits. I came through my turkey trot on thanksgiving a couple weeks back unscathed. I ran the whole 5K and the knee was fine. I’m still doing my PT exercises when I can. This weekend is the Mill City Relay. It’s a 5-leg relay race at the end of the fall season that all the local running clubs participate in. My local club, the Squannacook River Runners had been doing it for decades. I think I ran my first in 1995. I’ve got a great over-50 team of my running buddies and we’re going to have a blast. I’ve got the short leg, 2.5 miles and I’ll do my best to complete it without hurting myself! So yeah, I traveled this week. I was actually pretty nervous about it. Not because of the virus. More because I haven’t done it in so long would I have lost the habit? And, no, it was like old times and I fell right back into my routines. Like I said I had a meeting in Dallas. Big on-site meeting where all the client execs and our execs were there. They have a new C-level exec and this was a bit of a coup by our team to get their executive team to visit us. I’ve been working with this customer for 2 years. And in that time, we have had a series of challenging projects. It’s been a battle. It’s not my role or responsibility to deliver the work or the support, but at the end of the day I end up owning whatever the customer and our company does because I own the relationship. For this meeting, besides all the high-level strategic stuff, they asked for a couple things that were terrifying. Things like update us on the project status. What are we going to do about this under-performing partner that you recommended? What is the “Corrective Action”. And, frankly, I had no answers. I would just have to go in, tap dance and take the beating. It put me in a bad spot. I’m being held accountable for the execution of the Client’s team and our team all of which are out of my control. What to do? Just go and say ‘sorry’ and take the lumps? Then I was reading a book that one of my workmates recommended called . And as always happened it was the message, I needed to hear, at exactly the right time. The universe provides. One of the leaders from the customer in attendance had been kicking our team for 2 years. They would say things to me in meetings like ‘Can you skip the niceties and get to the real challenges?’ I knew they were going to tear me a new orifice in front of their new boss, in front of my peers and bosses. But, reading about extreme ownership, I knew what I had to do. I had to stand up there and say ‘these are the things we’ve done to get better’ but it’s not good enough. We’ve got to do better. We as a team have to work together for our mutual mission success. You’ve got great, hardworking, caring people – we’ve got great, hardworking, caring people – and we’re still not succeeding – so that tells me we either have a process problem or a leadership problem – and I’m going to commit, I’m going to take ownership, right here, right now to work with you to figure it out and get better. I wrote it all out. The details of everything we’d accomplished together and the reasons we keep failing and I was prepared. My teammates were antsy. The rest of the agenda was great, but this was the dark spot. My part of the agenda was where the 4 hour meeting would come off the tracks. What do you think happened? The meeting ran long with great conversations. When we got to my part of the agenda everyone was exhausted and ready for dinner. I put up my slide. The customer leader who had been kicking me for two years stood up and began presenting for me. They explained to the new boss all the challenges and how we were going to address them and how we obviously had a process problem and how we should address it, and how they’d been working with this troublesome partner… What did I do? I shut the hell up and watched the stuff I’d been worried about evaporate with me having to say a word. Did it matter that I didn’t get to give my powerful, Seal Team inspired speech? Not at all. Was it a waste of my time to prepare? No, not at all. Mission accomplished. You do the best you can and the universe will take care of itself. I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-468 – Thomas and the Emerging Athlete (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4468.mp3] Link Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-468 of the RunRunLive Podcast. Today we’re going to talk to my friend Thomas who is a college cross country runner. If I could name only one benefit from having put out this podcast for the past dozen years it would be, head and shoulders above anything else, the people I meet, and the podcast gives me an excuse to learn about them. I didn’t meet Thomas through the podcast, but the podcast gives me an opportunity to talk to him. It’s interesting and enlightening. I think there’s something to learn here for everyone. it tells us older athletes that just by showing up we may make an impact on someone. It has some lessons learned for runners just starting out around what the journey could be. It has some things for parents to think about. … In section one I’m going to talk about the magical sport of cross-country. In section two I’m going to talk about the elliptical – that ungainly piece of equipment in the corner of your gym. As for me, I had a bit of a setback in my return to running. When I glibly tossed in that trail 5-miler a few weeks back I did something to my knee. I don’t know if that something was the same something I’ve been recovering from for the last year or a new something – but it was noticeably sore. So – I am not running. Instead I’m working with Gina and focusing on some basic core, PT, flexibility and balance. I, purely on a whim, jumped on the elliptical at the gym for my warm up this week and discovered that this may be a piece of equipment I can use to gain fitness while I’m waiting for the knee to sort itself out. I haven’t put my bike on the trainer yet. When I say ‘trainer’ I mean this contraption that is basically some rollers that you can mount your bike on and ride in place. It is in the top 3 of the ‘endurance training Hall of Pain’ workouts. It is mind numbingly awful. But you can watch TV. I did go out and squeeze a bike ride in last weekend with my buddies. When I left my house for the ride Saturday morning there was ice in the back of my truck. It was a bit brisk out on the bike trail, but we stopped for coffee to warm up at the halfway point. I am starting to put on a little weight. But it is what it is. My daily workout is a combination of foam rolling, stretching and some core or strength. None of which is super-challenging. The only challenging part is convincing myself to do it and then not trying to rush through it! I did buy a set of latex bands from Amazon that I use to add resistance to some of the PT exercises, like clamshells. They are pretty good. If you want the link, ask me and I can send it. They are in a little pouch that you can throw into your gym bag and there are 10 different tensions. I think it was 12 bucks. My knee is still pretty achy and I’m losing my patience and getting frustrated with it. I just have to keep reminding myself to take the long view. Keep showing up! Good things will happen if you are consistent. Since you all know by now that I am running a fitness project at work, which basically means I’m being an ad hoc fitness coach for all the people in my group. I have one friend who’s in his mid-40’ who has gotten the Peleton treadmill and has been on it every day for almost a month now. He’s really inspired. He’s gone from zero to every day. When I look at what he’s doing, he can’t even run a mile without walking, but it is transformational for him. So I’m not going to complain about not being able to do intervals, hill repeats and 50k’s! I’m going to do my PT and take what the knee gives me. That’s not about injury or fitness. That’s about mindset. Some people look at the sky and see the clouds. You look at the sky, make note of the clouds and see the blue sky. It’s the same with thoughts. The blue sky is your gratitude and peace. The clouds are the crazy thoughts your brain sends scampering around like demented weasels. Don’t focus on the clouds. Focus on the blue sky and your days will be sunnier. You may even manifest some more blue in your skies. 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) … 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. Section One – Cross-Country - … Thomas Orcutt Originally from Groton Massachusetts Ive been running since I was about 9 years old I hold the school records at Groton high school in the mile, 2 mile and 5k. Now a Sophomore at Merrimack College running cross country and track I’m looking for an outside shot to qualify for the NCAA championships in the spring season in the 5k. 1 Mile 4:13 3000m 8:12 5000m 14:30 8k 23:48 10k 30:08 Instagram @torcutt25 https://www.strava.com/athletes/torcutt25 Section Two – Elliptical - Outro Ok my friends we have run over hill and dale through the end of episode 4-468 of the RunRunLive Podcast. Knock the mud off your cleats before you come back in the house, please. Even though I have not run at all for a couple weeks I’m running the Ayer Fire Dept 5K next week for my turkey trot. I should be fine. I’ll just jog it. It will be good to get out. Then the week after is the Mill Cities Relay. I’ve got a good 50+ team of my three old running buddies plus Just Plain Dave who’s driving up for southern Mass. There’s one short 2.5 mile leg – I’ll take that one and see if I can race a little bit. I’m really looking forward to it. It should be a blast. I’m getting to the point where I just want to start running again. Whatever was / is messed up in my knee should have healed by now and I’m a big believer in active recovery. I’m going to need some coaching to make sure I ease into it. I’m sure everyone saw that they accepted everyone who qualified for the 2022 Boston Marathon in the spring. Meaning, you didn’t need to beat your qualifying time to get in. I’m out of qualification. I’d need a 3:35 still to get in. I think I get another 15 minutes in 2023. Which is a lot. I might consider getting a charity bib for 2022, just to keep my streak alive. I ended up raising over $1,500 for my virtual this year. And they finally sent me the finisher’s box. I got the official race long sleeve tech shirt, finisher’s guide – which is a magazine type thing, I got the Sam Adams bottle opener, the unicorn sticker and a medal. I checked on the medal and, yes, it is a different medal than the one the people who ran the physical race got. The virtual medal is silver, and the ribbon says virtual. The in-person medal is gold. So depending on how you look at it I’ve got 21 Boston marathons under my belt now. And that would be my 18th in a row. Tough habit to break. … Ollie the collie is back in training. We’re doing the “Good Citizen’s” course. This includes everything we’ve learned so far plus greeting people and other dogs. I’ve been trying to get out for a walk with him every day on the leash. He’s still a struggle but he’s getting nicer bit by bit. He’s such a smart, lovable dog. Really handsome. But crazy as a barrel full of monkeys. Guess what? I booked some business travel this week. I’m heading to Dallas. I may have two trips to Dallas this month. How about that? It’s been almost 2 years. Crazy. I’m going have to learn how to travel all over again. When I walk Ollie out in the woods I find trash. I find face masks, which are the new cigarette butt. I find tissues, which I’m not picking up. I draw the line at used tissues. But the other two things I find are grocery receipts and candy wrappers. I get the grocery receipts. They hand those to you at check out when your hands are full so you stuff them in an available pocket from which they jump when you go for your walk. I don’t get the candy wrappers. I’m not talking chocolate bars. I’m talking about hard candy and Lindt Truffles. Those little, dense, evil balls of calories. How does that happen? What’s the scenario where you say, “Hey let’s go for a hike! Hold on I’ll get a pocket full of truffles!” I think it’s people who are watching their step counter and when it hit 10,000 they scarf down a couple truffles as a reward. It’s ok. I’ve got your back. When sugar coma induced weakness hits and you drop those truffle wrappers I’ll be there to pick them up for you. Because I’m helpful like that. And as you are clutching your next handful of sinful chocolate balls, I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-467 – Holistic Health with Gina (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4467.mp3] Link Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-467 of the RunRunLive Podcast. How are we doing? In today’s show we are going to talk with a friend of mine Gina who has recently moved from her 9-5 job to being a holistic coach. She’s working with me as I try to build myself back into this new season of running. Oh yeah, before I forget, it’s my birthday. And the supply chain must be really bad because I didn’t’ receive any gifts from you thousands of loyal friends out there… All those expensive gifts must be sitting in a container ship off Long Beach. Hey, I know exactly where that is. I’ve run by the Queen Mary a dozen times in the morning and out into that little marina with the break water there. Nice weather there. Too much cement and not enough trees for my liking though. I bought myself a new Kindle Paperwhite. I had one of the original Kindles and I really liked the form factor. But it eventually went end of life and those evil bastards at Amazon sent over a software update that killed it. That was a couple years ago. It took me this long to recover from my pique. I got a couple runs in this week. I went for a nice long 5+ miler with Ollie in the trails on Tuesday. As much as I enjoyed it, I also made my knee mad and it’s been achy since. I’m running with Ollie in the fully leashed mode now. I have him on the 6-foot leash and I try to make him run in a heel position beside me. It’s a work in progress. He doesn’t get why I wouldn’t want to just run as fast as I can. I spend most of the time correcting him. He doesn’t work with me and it throws me off balance. Ollie would make a terrible guide dog. All you’d see would be Ollie sprinting down the road with the severed arm of the Achilles athlete dragging behind him. So – I’m a work in progress and Ollie is a work in progress and, let’s face it, that’s life, right? Anyhow Gina has me doing a routine of foam rolling, stretching and core. I’ve done this routine for the last coupe weeks. And I do feel a bit of benefit in terms of my form and balance. Now I’ll try to load in some strengthening as well. Start slow. Build a good foundation. In section one I’ll share another presentation I did to my group about what we learned from experimenting with morning routines. Apologies for the audio. In section two I’m going to talk a little about apps. … I’m not going to bore you with my whining about not being able to run. Not being able to run bothers me. It really does. It feels like a loss. Why? Because running is more than running for us. Running is art. Running is a creative, spiritual act. Running is prayer for us. And when you lose your running you lose your prayer – and that’s the loss. And you can lose it not just by being physically injured. You can still be capable of physically running and lose the prayer. Lose the art. You can lose that art by trying to do to much. By turning that prayer into an industrial act. And I’m going to give you a gift. I’m going to stick a short piece written and read by on a podcast that I listen to sometimes, called that has some deep and meaningful conversations. For your long runs it will give you something to think about and I was stunned by this beautiful piece of writing today. I don’t own any of this and the links are in the show notes. It’s from an essay called “Oremus,” meaning, in Latin, “Let us pray.” “Prayer, like poetry, like breath, like our own names, has a fundamental rhythm in our bodies. It changes, it adapts, it varies from the canon. It sings, it swears, it is syncopated by the rhythm underneath the rhythm, the love underneath the love, the rhyme underneath the rhyme, the name underneath the name, the welcome underneath the welcome, the prayer beneath the prayer. So let us pick up the stones over which we stumble, friends, and build altars. Let us listen to the sound of breath in our bodies. Let us listen to the sounds of our own voices, of our own names, of our own fears. Let us name the harsh light and soft darkness that surround us. Let’s claw ourselves out from the graves we’ve dug. Let’s lick the earth from our fingers. Let us look up and out and around. The world is big and wide and wild and wonderful and wicked, and our lives are murky, magnificent, malleable, and full of meaning. Oremus. Let us pray.” 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) … 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. Section One – Fitness project presentation - … Gina Newton Thanks again Chris for having me! Gina Newton is a spiritual and holistic lifestyle coach; Gina guides individuals to balance their personal energy. After spending 20+ years in a high stress profession, Gina started Holistic Healing with Gina Marie which includes personal training specializing in pregnancy and postpartum care, private yoga, Reiki. Gina works with people to heal in mind & body to feel their best! Instagram: Facebook: Section Two – Fitness Apps - Outro Ok my friends we have holistically strengthened through the ed of episode 4-467 of the RunRunLive Podcast. How do you feel? More balanced. Thanks Gina. Coming up for me is the Ayer Thanksgiving 5K. Should be fun. I know I can run 5K – so that won’t be a problem. The challenge will be to not get swept away in the race vibes and make promises my body can’t deliver on! Then on December 5th I have put a team in for the Mill Cities Relay. It will be a hoot. I’ll take the broken-old-guy short leg and my old running buddies can divvy up the actual racing. We are in the midst of kickstarting the old Groton Road Race after a 2-year hiatus. Stay tuned for more on that but it will be in the spring. Speaking of the spring, they have opened early registration for the 2022 Boston Marathon at it’s usual time and place on Patriots Day. I could register if I was qualified. But, I’m not. It makes me wonder whether I should keep pushing out this podcast if I’m not really competing anymore. What’s the benefit to you? But for now I’ll keep doing it. Because I know that it helps someone. It shows up at the right time and says the right thing for someone and that’s my little rock creating ripples in the pond. I will tell you a story. This week during my Fitness Project office hours I had a bunch of people show up and we talked about what we learned from the morning routines. I have to tell you I was a little wary of putting myself out there in a work setting. I set up this challenge for everyone in my group to get up at a fixed time for a week and do something. I called it 5 at 5 or 5 at 6 or whatever you wanted to do. Just get up, and do something you hadn’t done before and report back to the team as you are doing it. Everyone listened politely. Some asked clarifying questions. Then Monday Morning came around and I committed to list 5 things I was grateful for each day in the morning for a week. That was my commitment. I published it out to the team chat. This was another scary moment. But, I figured, what’s the worse that can happen? I’m ready to retire anyhow. Then, an amazing thing started to happen. One by one people started chiming in with their morning projects. And we got through the week with a heightened sense of comradery. Mission accomplished I thought. Then I held my office hours and all these people showed up. They told me how my project had kick started them into a fitness routine. They told me what they had learned. How they had tried to get up earlier and failed but then learned to simplify and take what they could get. They told me about how their new meditation practices had allowed them to carry that calm leadership into their days. They told me how these projects had opened windows of connectivity to their spouses and children. I was shocked and humbled. Before we had this fitness call I was leading another call, earlier in the week. And it wasn’t going great. I was getting anxious, and I know that you can’t be anxious in these types of calls because it shows and it bleeds into the environment and poisons the room. And I thought to myself, “Wait. Take a breath. You are giving them a gift. You are the gift. Your knowledge, your leadership, your ownership is a gift. You have no control over how they receive the gift. If they choose not to take the gift, or not to appreciate the gift, that’s on them.” And I relaxed. And, right then and there, in the middle of this call, I reached for a yellow sticky and wrote “I give you my gift” on it to remind me. This is my message to you. You are only responsible for the gift. Whether it is a podcast or a morning routine, you give the gift that you have, without fear. You give your gift and let others take it. Watch what happens. Give a gift of a sincere thank you in every interaction you have today. Give a gift of sincere praise in every interaction you have today. Those gifts will come back to you thousandfold. And I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-466 – John from Sqoosh (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4466.mp3] Link Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à 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) … 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. Section One – Seasons - … John Fournier Re; social media we're on Instagram: @sQoosh Twitter: @sQoosh1 Facebook: sQoosh sweatbands Here's our website: and also our link on etsy (for custom sweatbands for runners) 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 Section Two – 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 -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-465 – Murray – Modern Meditation (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4465.mp3] Link Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à 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) … 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. Section One – Run-Walk - … 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: 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 Section Two – Life Change - 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 -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-464 – Coach Chris Twiggs (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4464.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Zero Prostate Cancer 2021 Boston - Intro: Hello my friends and welcome to episode 4-464 of the RunRunLive Podcast. Let’s see if I can get this one out on time! Today we have the legendary coach Chris Twiggs on for a chat. I met Coach Twiggs down at the Bird in Hand Half Marathon. He is the head coach for Jeff Galloway’s running program. Chris is a high-level marathoner and ultramarathoner in his own right, and it was interesting to me to compare and contrast the Galloway athletes that he coaches to the traditional training modalities. The net-net of it is that runners, whether they are the elites, the age groupers, the 100-mile-a-weekers, the casual athletes, the back of the packers – we are all as passionate about our sport and as curious about our training. And in section one, since we have a lot of new runners in the world these days, with basic questions, … I’m going to give you piece on how to get started from scratch. But – what you’re going to be really excited about is that I’ll start you out with a garden update and an Ollie update. Here’s why. When I meet folks who have listened to my podcast, this podcast, do you know what they ask me? What they want to know? Is it about training tips? Is it about race adventures? No. They want to know how my garden is doing. And they want to know about Ollie my crazy border collie. So, I’m going to lean in! First the garden. It was an interesting year. We had some successes and some not-so-successes. My tomatoes struggled because there was an epidemic of some sort of tomato disease this year in my area that caused all the leaves to turn brown and wither – they call it “Tomato Blight”. It’s because the weather has been so wet and gloomy this summer. I feel like I’m living in Seattle. Basically, you have to plan any outdoor activity around the next rains storm. It’s not a 100% bad thing. Lawns are nice and green. I never had to water. As a matter of fact, I mixed up a bucket of fertilizer-water in June and have not had to refill it. The rain just keeps topping it off as I use it. I did get some splendid heirloom tomatoes. These nice golden tomatoes with red veins that were incredibly scrumptious with a little goat cheese. Yummy. It wasn’t a total loss. Yvonne made me plant onions, even though I told her onions don’t grow in my garden, and they didn’t. I also had a fun experiment where I planted a bunch of old, sprouted potatoes in my compost bin. They grew like gangbusters, until something discovered how yummy they were and ate them all up. The composting process is amazing with all this rain. It turned 4 feet of leaves and waste into a foot of soil that I’ll get to spread next year. I had a very robust crop of peas. So much so that I just gave up on harvesting them after a couple weeks. They are a pain to shell. Same with the Beans. I harvested a couple times but ran out of energy. Same with the red raspberries that are now in their second fruiting, and I can’t keep up. I had a great crop of lettuces early again because of all the rain, which was great, except for having to share them with slugs. I had a good crop oof kale until the worms got them. I had an outstanding crop of green squash and zucchini. Barely kept up for all of June and July. My herbs were all very stout. I especially enjoyed the invasive mint plants this year for making tea in my home office. I got a fair amount of cucumbers. And a reasonable amount of these yellow semi-hot peppers. But, my real successes were zinnias and sunflowers. I had never before been able to grow a single sunflower. The chipmunks love the seeds and dig them out. I tried putting chicken wire down and they got through that. I tried sprouting them first but they just ate the sprouts. This year I built a little hot-house frame and grew them in peat pots. I let them get a foot tall before planting the whole pot into the garden. Sunflowers don’t like to be transplanted so you have to plant the whole pot. These sunflowers were the Russian Giant variety and they got 8 feet tall and had great big happy flowers. I have now harvested them and will see if I can get some seeds to eat. The zinnias were a mistake. My daughter started them and gave them to me thinking they were peppers. But they were zinnias, they grew to be six feet tall and are covered with flowers. Orange, pink, red – just wonderful to cut and bring in the house for a little liveliness of décor in the kitchen. Now, I will present to you my other reasonable success this year. First I’ll tell you a story. In the book “ he tells the story of the establishment of the modern state of Israel. When the settlers were establishing the first Kibbutz, they raised pigs. Since pigs are not kosher, when they talked about the pigs or listed them in inventory they referred to them as “Turkeys”. Which brings me to my last reasonable success on my garden. My Columbian Tomatoes. Now I used to grow the old varieties of these Columbian tomatoes, back in the 70’s when it was illegal to do so. Now in Massachusetts the Columbian Tomatoes are legal to grow for personal purposes. I bought 20 seeds of a variety of these tomatoes, whimsically called “Purple Kush”. Don’t get me wrong, I don’t eat these tomatoes anymore, I just like to grow them. About 15 of them sprouted. I gave 10 away to friends. I planted 5 in my garden. 2 survived. But, here we are at the end of September and they are quite vigorous. They are like little Christmas trees. About 3-4 feet tall and you can smell them 20 feet away. I’m not going to try to bring them inside the house. I’ll harvest them when the frost is approaching and hang them in my attic to dry. If any of you out there have a hankering for Columbian Tomato casserole send me a note. I hear they make excellent baked goods. Oh – and apples. I’ve got a tree full of apples. I’ve made apple sauce. I’m eating 6 apples a day. I’m going to turn into an apple. That’s your garden update. How was it? Everything you hoped it would be? OK – In section two I’m going to talk about the supply chain because it’s on the top of everyone’s mind. But – like I said – in section one I’ll talk about starting from scratch. Here’s the thing. I told you I’m doing a fitness project at work. I leaned in. Because of that I’m getting these types of questions. And it’s fun and rewarding to be able to answer them. By leaning in I’m getting rewarded. Find something you can lean in on and see what comes back to you as a result! 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) … 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. Section One – Starting from scratch - … Chris Twiggs Chris Twiggs As Chief Training Officer at Galloway Training, Chris Twiggs has mentored and coached thousands of runners in local Galloway Training Programs, Galloway Customized Training Plans, and Galloway Charity Partners. Chris is an RRCA Certified Coach, Boston Marathon Qualifier, Ironman distance triathlete, and accomplished ultra-runner (15x Hardrock 100 finisher). He serves on the board of The DONNA Foundation, helping to put on the nation’s only marathon dedicated to finishing breast cancer. He also works with dozens of races around the country to provide Galloway Pacers, helping to run/walk/run participants to the finish line with smiles on their faces. Twitter - @Ctwiggs Instagram - @christwiggs Email - Section Two – Supply Chain - Outro Ok my friends we have run-walked through the end of episode 4-464 of the RunRunLive Podcast. Quick updates for you. My Apocalypse podcast is in it’s second season and doing well. I’m having a lot of fun with that. I haven’t been running, but I have been volunteering for races. I volunteered for Wapack and last weekend the local 5K. Funny story. The race director is a local guy, used to be the track coach and a pretty good IronMan. When I saw the email I responded that I could help out. And, of course, since he knows me, he ended up putting me in charge of the course marshals! Remember what I told you. Somewhere near you is a local race that needs your help. So, that was fun. I promised an Ollie Wollie update. We’ve been through 4 session at K9 now. Both my wife and I are going which is great. He’s doing really well. One of the best things is that he’s learned to wait at the door for me to go through it and give him the release command. He’s a lot better on the lease. He sits and stays very well. They don’t do treat training at K9. They are all about the Martingale collar, which is a choke collar. You correct the dog by giving them a pop on the choke collar. It doesn’t hurt the dog, but it gets his attention. He’s doing great and I think it’s giving him confidence. I had him out in some pretty busy places today and he responded well. Next week We have a conversation with Murray, one of our runner friends, who is a South African, teaching English in Korea and has written a book about meditation. To take you out I’ll give you an opportunity to do some good! I’m going to run-walk the virtual Boston Marathon this year for Zero the organization to end prostate cancer. Since I’ve got so many people in my life that have been impacted by this stupid disease. I’ve set up a page you can donate at. And since they let you set up a vanity URL I created one that I’m quite proud of And I’m going to put it here at the end of the show so you can go there and do it now. Even if you’ve just come in from your run, and you’re all sweaty, and you can’t sit donw at the computer without ruining the chair. Grab a towel. Think about all the dads and brother and friends. And click that link. And I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-463 – Jason Karp – Sexercise (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4463.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-463 of the RunRunLive Podcast. I’m writing this early in the week because I’ve got vacation time this week and I’m trying to get ahead as much as possible. Those of you who have been listening for many years may remember that we used to push out a show every week. I switched to fortnightly so I could have the off week to work on other projects. That’s how I was able to push out the MarathonBQ, not so much by rigorously working on this other work on the off week but more by just creating some breathing room. Some mental space. It’s going to be a tight week for me. It was Labor Day long weekend up here in the States – so Monday was a holiday. I hadn’t noticed this when I scheduled this vacation for Wednesday through Friday. So I’m working only Tuesday this week and trying to cram a week’s worth of stuff into it. I’m traveling down to Pennsylvania, about a 7-hour drive from my house, with my wife to poke around a little. Then we’re going to meet the Extra-Milers for a race next weekend. I am still not running. I am still on my workout cadence of Swim, Bike, Lift. And, I was able to locate my wetsuit. I’m looking forward to shaking the dust out of that tonight and giving it a try at the pond. The weather is starting to get a little colder. It’s in the 50’s in the mornings. Tropical storm IDA dumped about a ½ foot of rain on us last week. So, the pond water is dropping in temperature. The wetsuit also makes swimming easier and safer. It’s designed for triathletes and give you flotation in the placed you need it to help your form. And, if for some reason you get in trouble, there is no way to sink wearing a wetsuit. You float like a cork. So maybe I’ll go a little bit longer this afternoon. The knee feels good. I feel good. I’m tempted to start running again. We’ll see how this walk/run of the ½ marathon this weekend feels. Today we have got a very interesting interview for you all. I managed to corral Dr. Jason Karp to talk about his book “Sexercise”, where he explores the connection between fitness and sex. And, probably not surprisingly, there are a lot of connections. Fair warning, if you’re triggered by people having a frank discussion about sexual activities, (all very clinical and non-titillating), If those kinds of talks bother you, you might want to skip this one. In section one we are going to talk about race volunteering. And in section two I’ll continue on my mindfulness sessions and talk about how to keep from following your monkey mind into the ditch. I’ve taken this opportunity of a relatively stable and relaxed training schedule, combined with work from home, to begin a 30-day structured morning routine. I’m following Hal Elrods’ Miracle Morning routine. I’ve done it on and off for years, since interviewing Hal way back when on the podcast. The routine follows the mnemonic “S.A.V.E.R.S”. The first S is Silence. This can be prayer or meditation. I’ve been kicking off my days with 10 minutes of meditation. The A and the V are Affirmations and Visualization. I have selected a small group of affirmations I read through or recite and I have selected a simple set of goals and outcomes, like visualizing my knee healing, that I go through. Then the next E for exercise, this is where I used to get stuck, because my training schedule was such that I would have some massive workout on the calendar and that would overwhelm the rest of the process. This time around I’m simply doing a 2-minute plank every day during this morning practice and doing my actual workout later in the day after work. Then R is for reading, and I’m doing 10 minutes of some sort of reading. Right nowI’m working through “The Untethered Soul” – which is really good for this type of small read and think about it format. Then the last S is for Scribing or writing. Most people use this for Journalling, but I’m using more as a creative space for my existing writing practice. The whole practice ends up being about an hour. I’m getting up at my normal 6:00 AM wake up time. I’m 8 days in. I wouldn’t say it’s changing my life but it is helping me be more focused and less likely to get stressed out over something that pops up. On days when I’m under time pressure and have to be out of the house, I can squish it down to a 20 or 30 minute practice. Why do you care? Because we are about to go into a busy and potentially stressful period of everyone’s lives. It might help to have a practice that helps you through that. With work from home and the current environment it’s conducive to these types of practices. You have an opportunity to use circumstance to your advantage. You might want to look into that, Seize the opportunity as they say! Whoever they are… 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) … 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. Section One – Volunteering - … Dr. Jason Karp Sexercise Here are links: Social media: @drjasonkarp Bio: Dr. Jason Karp is founder and CEO of the women’s-specialty run coaching company, Kyniska Running. A competitive runner since sixth grade, Jason quickly learned how running molds us into better, more deeply conscious people, just as the miles and interval workouts mold us into faster, more enduring runners. This passion Jason found as a kid placed him on a yellow brick road that he still follows as a coach, exercise physiologist, bestselling author of 12 books and 400+ articles, and speaker. He is the 2011 IDEA Personal Trainer of the Year and two-time recipient of the President’s Council on Sports, Fitness & Nutrition Community Leadership award. His REVO₂LUTION RUNNING™ certification has been obtained by coaches and fitness professionals in 25 countries. Section Two – More minfulness - http://runrunlive.com/mindfulness-in-practice-surfing-the-energy-wave Outro Ok my friends we have sexercised through the ed of episode 4-463 of the RunRunLive Podcast. Was it good for you? I’m rushing to put this one out, because I was out on vacation most of the week. Sorry for being late!. It’s a lesson learned, I suppose. Sometimes I don’t discretely plan the time I need to do this and hope it will take care of itself. Inevitably it does not. The good news is that I managed to write a bit, but I also managed to get some down time. The bad news, if there is any, is that puts me a bit behind schedule. I did run the Bird in Hand Half marathon Saturday. “Run” might be too strong of a word. I hiked it with a couple of the Extra-Milers. They were doing the Run/Walk and I just hung out and talked. I’ll do a race report of sorts next episode. My knee is fine from it. I did feel a little soreness and a twinge up on of the hills but nothing lasting. I am very weak in my legs and I don’t like the feel of it. I’m going to start a rehab routine on knee and leg strength and flexibility for the rest of September. I think I have another local race to volunteer for next weekend. After that I’m going to run/walk the virtual Boston. Based on my experience here I think it’s quite doable without hurting myself. I’ll leave you with a lesson from project management. I was reminded of this when driving home this weekend. There’s an highway exit from 290 to 495 in Massachusetts. It’s different because it’s a left exit, meaning it goes from the fast lane of the highway into a sharp off ramp. This is one of the very few left exits in Massachusetts. You can tell it gives people trouble. Drivers are surprised by it. It causes accidents. You can tell as you approach the road is filled with tire marks where people have slammed on the brakes and slid off the road. There are lots of crashes here. I have a theory on how this dangerous intersection came to be. It’s the based on the “Iron Triangle” of project management. This is basically a rule of thumb for project managers that every project has three outcomes that you are measured on. First is time. A project needs to be done within a certain schedule. If it is late, it causes problems. The second is cost. Every project has a budget and o one wants to exceed the budget. The third is quality. When the project is complete you need to get the thing that you planned for. A functioning end result. That’s what makes project management tricky – you are always balancing time, cost and quality. The iron triangle rule says that you can only really get two of those. For instance, as usually happens, someone comes to you and says they want a different outcome, They want a three story building instead of a 2 story building. That change is going to cost more time or more money or lower quality or a bit of all three. I think the bureaucrats and politicians were in a project meeting around this off ramp. They were probably behind schedule and over budget. Some bright young engineer said “We could skip this whole off ramp design and just make it a left exit. That would put us back on budget.” The result was a perfectly good, ultimately surprising, unnecessarily fatal off ramp. That’s what predictably happens when you try to bend the iron triangle of project management. Think about that as you consider that new kitchen. And I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-462 – Eddy – Fit over 50 (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-462 of the RunRunLive Podcast. Today we’re going to focus on self-awareness and being in the now and how that helps you deal with hard things and also helps you work with what you’ve got. I have not run a step since we last spoke. My new strategy is to actually rest my knee and see if that helps. Not sure why that wasn’t my first strategy… But, we all have to go through these thing sin our own ways. The knee doesn’t hurt and there is no loss of mobility or anything. Every once in awhile I’ll feel a twinge when I’m walking Ollie or doing something weight bearing – but in general I’m feeling strong, healthy and happy. I’ve got a nice cadence going of lift, bike, swim – with a longer ride on the weekend. I’m really enjoying the summer days and the work from home. At 5 o’clock when the work whistle blows I can leave my office, jump on my bike and go for a ride or head down to the pond and go for a swim or head over to the gym for a weights session. It’s a very nice rhythm. It strikes me that I have found this rhythm partly by circumstance, the external factors of the plague and my knee being injured, but also by meeting the universe where it is. Meaning, because of my mindset practices I’ve somehow turned a this into a quite pleasant situation. I’m at the point now where I’m in good enough practice in all three routines, weights, bike and swim, that I look forward to it and can get a good, hard workout in. I’m particularly happy about the swimming. Like I said before, I wasn’t too confident because swimming has always been hard for me. But, I seem to have cracked the code when I trained for that Olympic tri a couple years ago. Apparently, I retained that stroke knowledge. It frankly, amazes me that I can just wander out into the pond after not swimming for 3 years and knock out a satisfying 1,000 meter swim. I can’t imagine what people think when this old dude rolls up at the public beach, puts on goggles, wades into the water and disappears over the horizon. Most years I wouldn’t swim in that pond in August because it gets too warm, but with all the rain it’s stayed temperate. Anyhow, summary is I’m in a good place, keeping the weight off and staying fit. This week we will talk with Eddy who I ran into on YouTube. He’s a retied guy trying to build a social media empire. He did a 5K a day for 30 days video that I loved, so we talk about that and some other stuff. In section one I’m going to give you a primer on how to start lifting weights if your strength curious. In section two I’m going to talk about awareness. And how awareness allows us to choose how we make our way in this world. I’ll tell you a story. I needed a haircut this week. Even though I don’t have much hair anymore, I like to keep it short and comfy, especially in the summer. So I went over to SuperCuts. They said I had to wait 10-15 minutes. So I sat down in a chair to wait. It was very busy in there. Apparently we are in the back-to-school season and the place was full of kids acting like kids. People were coming in and out. The hair cutters were keeping up their chatter as they do. It was a bit of an imbroglio. Imbroglio is one of my fun words I use to let people know how much I love words. It is basically an Italian nominalization – which means to turn a verb into a noun. It’s a version of the English word embroil. So, basically an intricate mess with a lot of moving pieces. Anyhow, it was a bit of a noisy imbroglio in the SuperCuts. I decided, since I hadn’t done my mediation yet, this would be an excellent use of the 10-minute wait. You might say, ‘why would you try to meditate in a noisy, busy place in an uncomfortable chair?’ And the answer is, why not? What’s different for the noise in my own head and this noise of the store? Noise is noise. Meditation is not the cessation of noise. It is the observation of noise, the awareness of noise. I used to practice this form of peace when I traveled. It works great in a busy airport or airplane. Or to get to sleep in a strange place. You picture yourself, or more appropriately observe yourself sitting in the environment. You visualize a clear shell or forcefield around you. All of the noise and chaos is outside the shell. You observe the noise and chaos, but you let it go. You are aware of it’s externality. Then you focus on your breathing. And you relax into your beautiful, shell of peace within the chaos. When the lady called my name early it took me a few moments to come out of it. I was deeply relaxed. I had to shake it off to get my hair cut. Because, if you can only achieve mindfulness in a comfy quiet room with a statue of the buddha surrounded by candles, you’ve probably got work to do. 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) … 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. Section One – Weightlifting - … Eddy Hope Health & Lifestyle Advocate Hi, I’m Eddy and this channel is devoted to Health & Lifestyle. After careers in the Royal Air Force and then as a Police Officer, I took early retirement in 2016 at aged 50. I did this as I felt that my health and general happiness came before the pursuit of perceived career success, or financial status. In March 2021 I was also diagnosed with Autism Spectrum Disorder, which undiagnosed, has had a profound impact throughout my life and those around me. I now live in Tyneside (UK), with my two gorgeous border collie dogs Lilly and Setu. In this channel I hope to inspire you with ideas and provide the tools to improve your physical and mental health, your relationships, spend more time in the outdoors, get involved in volunteering and much more and all of this without the need to spend a lot of money. Section Two – Awareness - Outro Ok my friends we are aware of and have observed that we have arrived at the end of episode 4-462 of the RunRunLive Podcast. Awesome sauce. I got a couple nice notes this week. One from Jim, who commented on the presentation I made to my work group. I got recognized in this week’s team call for helping people stay on their fitness routines. I had another email from Brian who is running Boston this year and has watched that 2018 video of Eric and I running in the storm a bunch of times and told me it gave him inspiration. As much as I love to feed my own overblown narciscism, my point is not that it makes me happy to get good feedback. My point is, like I told Eddy, you never know who you are going impact. It may be 20 minutes of throw-away musing on your part but once you let it loose on the world it may find the person who needs it and resonate with them. Don’t ever underestimate your own power and impact. Lean in. Let you light shine. Meet the universe where it is. I was supposed to go down and pace Dave in his 24 hour race last weekend, but he ran headlong into a 3-day heat wave and pulled the plug at 100K. He made the decision early and waved me off. Over Labor Day I’m going to volunteer for the . By the way, we’re having the Wapack Trail Race this year on Sept 5th. Come on up and run 18 miles of technical single track. One of my favorite races on one of my favorite trails. Links in the show notes. I do intend to go down to Bird in Hand and stumble around the half with the extra milers the weekend after Labor Day here in the states. Yvonne, that’s my wife, Yvonne and I are going to wrap a road trip around it and poke around Amish country. Does that make me officially old? Then I’ve got to figure out where I’m going to walk the Boston Marathon in October. I’m leaning heavily towards connecting with the ZERO for Prostate cancer people and doing it for Tom. It’s a small thing, and it feels self-promotional, but, hey, lean in and listen to the universe when it talks to you! Ollie news is all good. We had our first training session with K9 training up in Nashua and it went really well. He’s doing great. One lesson and he’s already walking on the slack leash and not pulling at all. This morning I walked him out to the garden, told him to stay, went inside the garden to water my Columbian tomatoes and pick some produce and he stayed the whole time, waited patiently for me to come back out. I took him for a walk in the woods yesterday and he was slack leash the whole time. Even on the down hills which keeps me from having to dig in on my heels and stress my knee. Really happy with this training. Can’t wait to start running again and get him to run on a slack leash. One of the current supply chain problems is dog food. I can’t get his Eukanuba dog food. Last couple times I’ve had to get something similar, but not quite right. Currently he’s eating the “Large Breed Puppy” category of food. Hopefully this won’t turn him into an Irish Wolfhound puppy. I had our old friend Dirt Dawg present to my fitness team on mindfulness this week. I really admire Mike’s work as a high school principal and how he’s able to lead a purpose driven life. He said something that struck a chord. Teach what you need to learn. Teach what you need to learn. I see Mike from the outside as a purpose driven ultrarunner who has figured out how to stay mindful in a high-stress environment. Mike sees himself as needed to learn, and practice these very traits. And that is part of his practice. He teaches what he needs to learn so that he can not only help his kids and his peers but also as part of his self-awareness practice. And that’s what I want you to think about this week as you go about your life. The reason I’m here talking to you is that I needed to teach what I needed to learn. It is part of my practice to talk about these things. The practice is not because we have it figured out. The practice is precisely because we don’t have it figured out. We teach what we need to learn. And, as we are teaching what we need to learn, I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-461 – Jackie - Sidelined USA (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-461 of the RunRunLive Podcast. Today we’ve got a great chat with Jackie from Sidelined USA an organization that helps athletes deal with career -ending injury and rebuild for a positive life. In section one we are going to talk about Molly Seidel. Because she’s a great story on so many levels. In section two I’ll give you a quick report out on the century ride I did last week with my running bros. Yup, took a day off from work and went for along ride with Frank, Tim and Brian. We rode out to Rockport and back. Tim made a movie out of it you can see on YouTube if you google “” The big news from my side is that I had a follow up appointment with my Knee doctor and the new MRI shows that my injury is not getting better. Let me explain, because I have a better idea of what the injury is now, and I think I can explain it better. Before, when I got the first MRI in May, he said I had a ‘stress fracture’. That’s misleading. It is more of ‘stress reaction’. On the MRI it’s a cloudy spot, like a bruise, not a jagged crack or break. Picture a pirate flag with the skull and cross bones. Those cross bones on the pirate flag are the femur bones. That’s the big bone that plugs into your hip socket at the top and rests on your knee at the bottom. If you look at the depiction on the pirate flag the end of the bones have these two pronounced knobs sticking out at the end of the bone. That’s not really what they look like but it’s a good illustration of the area I’m talking about. Those knobs are chondral. The left chondral on my knee has this stress reaction. Inside the knob, the chondral is a spongy material. This is where my stress reaction is. So, you could say it’s a persistent bruise inside the chondral. Why is it not getting better? 2 reasons. First reason is that it can naturally take a long time to heal. Second reason is I’m a compulsive idiot and won’t stay off it. A couple other points. First, unlike a tendon or ligament injury, this isn’t going to create scar tissue. It’s just going to eventually heal. Second is that you don’t want to completely stop using it, you need to keep the joints in motion for it to heal properly. Another point is that this area does get good blood flow. This will help it heal eventually without it getting chronic. The doctor says I can still bike, hikle and do any other exercise. You can’t reasonably stay off it. It just takes awhile to heal. There is a treatment where they inject something into that spongey material, like a cement or gel to basically fill up the space and create structure in there, but that sounds a bit invasive to me. Other than that, the knee cartilage and meniscus are fine. So, I’ll just stay off the running for a few more months and give it a chance to heal. The challenge I have, that you all already know is that there is no other exercise as simple, effective and fulfilling as a good long run. I’m having to work really hard on my diet to make up for those 3,000 calories a week. Biking, swimming and lifting are great, but they require equipment, and a venue. Running is open the door and go. And, Ollie can’t do those other sports with me. Anyhow, that’s my update. Now I just have to focus on staying fit and sane until it heals. My friend Tom from my running club lost his fight with prostate cancer last week. It left us all a bit shaken. I’ll tell you a Tom story. You know I’ve been heart rate training for many years. I remember posting my heart rate efforts and my zones. Tom, who was always curious about new ways to improve his running, would quiz me on heart rate topics when we got together. He was quite concerned because, while my resting heart rate is in the high 30’s his was in the mid-70’s. So my zone 4 efforts were his zone 2 efforts. I had to talk him down off the ledge and assure him that everyone was different and there was no normal. I don’t think he was happy with that answer. Basically, that I was reptilian in my HR and he was more of a hummingbird. Tom always showed up. Always helped. Never complained. And we’re going to miss him. 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) … 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. Section One – Molly Seidel - … Jackie Allibone Director of Marketing & Development - https://www.sidelinedusa.org/about Mission Sidelined USA exists to reunite permanently-sidelined athletes with their passions and inspire them to find a meaningful way forward. Vision To see athletes create a positive mindset within themselves, requiring their personal best, in order to confidently face and overcome their challenges, both on and off the court/field. Invitation Sidelined USA, a 501(c)3 nonprofit, operates entirely on the generosity of the community - individual donors, foundations, and companies. Will you join us in empowering medically sidelined athletes to find their own “comeback” stories? What We Do Sidelined USA serves the community of permanently sidelined athletes in three ways: RESOURCES - We publish research-based articles and interviews to assist in a healthy adjustment and psychological recovery. CONNECTION - We connect sidelined athletes to others who have experienced a medically-forced exit from competition through our Sidelined Stories interviews and our online connection group. NEW PURSUITS - We inspire and equip sidelined athletes to adapt to their new reality by re-engaging with the sports world through alternate avenues. LEARN MORE▸ Additionally, we engage in original research, education, and advocacy projects in order raise awareness for improved after-care of medically disqualified athletes on a national scale. RESEARCH - Recognizing a significant lack of data related to medical disqualification in the U.S. and the limited research on the psychological impact of medical exit from sport, the Sidelined USA team is currently engaging in two research studies to better inform the sports medicine community about best practices for the after-care of medically disqualified athletes. EDUCATION - Our team provides education for athletic trainers, coaches, parents in order to raise awareness of the psychological impact of a medically-forced exit from sport and provides guidelines for best practices on supporting sidelined athletes in their transition forward. ADVOCACY - Sidelined USA recognizes that for far too long there has been a significant gap in resources to support medically disqualified athletes in their transition forward. We advocate for additional research and data collection and are teaming up with up with national organizations to create a standard of care for medically disqualified athletes. Section Two – Century in the Rain - Outro Ok my friends we have had a career-ending injury that has forced us to the end of episode 4-461 of the RunRunLive Podcast. Now to find some other way to burn 3,000 calories a week. I went down to the local pond, you might call it a lake, but in New England it’s a pond. Interestingly ‘pond’ originally meant an artificial body of water. The original English word was pound. We still use that in New England in the original sense, with the term, “lobster pound”… which means a tank of water you keep live lobsters in. Anyhow, I went down to my local pond after weightlifting at the gym this week. Went out and swam a ½ mile. Felt good. Out of shape, but my form is good. I managed to find my googles and ear plugs. I did find a swim cap but it disintegrated when I tried to put it on. My wife thought that was hilarious. I’ll have to dig out the old tri-wetsuit as it gets colder. Right now, that’s not a problem. We had a mini-heat wave last week and the top couple feet of water in the pond is very warm. It’s still cold under that, so I could dive down to cool off. I was a little apprehensive to swim out into the middle of the pond. Since Covid the local news has been filled with people drowning. It seems, just like in the trails, people who wouldn’t normally be at the local water holes are, if you’ll excuse the turn of phrase, diving right in. Many of them have gotten into trouble. It got me to thinking that I haven’t swum for a couple years, and I’m just the kind of guy they describe who overestimates his ability. But, like I said, it felt fine. I had some cramping in my feet and my form got a little sloppy as I got tired but for the life of me, I don’t think drowning is an outcome to be worried about. I think what’s gets people in trouble is that they get a cramp or something and then panic. When you’re in the water panic is bad. The more you fight the water the harder it is to stay afloat. So, anyhow, swimming. I do still have a couple of races on the calendar. I’m still going to go down to the Bird in Hand half. Even though I am going to stop running altogether. I’ll hook up with my Galloway walk/run friends and have some fun. Then I have the virtual Boston Marathon in October. Looks like I’ll have to full-on walk it. So, any ideas on a good 26.2 mile hike I can do? Maybe collect some donations for Prostate Cancer? That sounds like a worthy cause. Lemons and lemonade my friends. This morning I thought my club was having a brunch run, so I picked up a traveler of coffee at Starbucks and headed over. It wasn’t until I passed them all out on the road, they were running, that I realized I’d goofed up and the brunch was next weekend. No worries, I just parked my truck at the town hall and set up a coffee aid station for when they came in. Then mounted up on Fuji-san and rode the river trail end-to-end for a quick 25ish mile. Gotta keep showing up and make lemons from lemonade. Every day is an opportunity. I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-460 – Larisa on Burnout (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4460.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-460 of the RunRunLive Podcast. Here we are in July – moving into August of 2021. We’ve turned the corner on summer and the days are already getting shorter up here in New England. What’s the update? I have more doctor’s appointments than an 80 year old. I’m 6 months into the sore knee. I tried to increase my mileage last time we talked, but the knee got sore so I took a week off from running. I had my second MRI and we’ll have a follow up with the knee guy to see if they can figure out why it still hurts. He saw a stress fracture in there originally, but there’s something else going on. We’ll figure it out. And if he can’t give me an answer, I’ll kick him to the curb and do my own rehab. Doctors! I’ve been riding my bike a couple times a week and hitting the gym to lift. I feel strong but it’s not the same. One of the things that challenges me is those 3,000 calories a week I’d normally burn running. I really have to watch what I eat, or I balloon up. And even though I’m eating fairly clean, I’m not losing any weight because I’m just not burning those calories. I eat about 2,000 calories a day, no sugar, very few carbs. I haven’t had a sandwich in 9 months or a real pizza. The cauliflower pizza isn’t bad, but it’s not what I crave! I went down and volunteered as a course marshal for the local Appleman Triathlon. I’ve run that race a couple times. It’s an interesting course. The bike course has 4-5 monster hills and the run course has a technical single path trail section that challenges people. Especially the non-trail runners. And it was raining on Sunday, so they did that in the mud! It was good to get out and volunteer. Cheer some people on. Good to see people racing again. I’m taking a day off to ride a century with my old running buddies this week. Should be fun. We’re going to ride to the coast. There may be a brewery involved. I mentioned last week that I have been corralled to lead the fitness project for my team where I work. I was out hunting for guest speakers, and I ran into today’s guest Larisa. Larisa runs that helps high achieving individuals who are experiencing burnout. So of course I signed her up for an interview. We have a great chat. She is doing honorable and worthy work and I think it should resonate with some of you. I know it resonated with me. In section one I’m going to talk about the Olympic Marathon. In section two I’m going to talk about how athletes deal with career ending injuries. I’m still working on turning my other podcast the After the Apocalypse serial into a book. It’s been hard. What with all the agents calling me and fighting over the right to represent me. Throwing money at me. Fans storming the table at book signings, hanging on my every word, begging me for signatures. And daytime TV producers trying to squeeze me into every broadcast. It’s exhausting. All that stuff will happen. It just hasn’t happened yet. But I’ll tell you something that has happened. One of the people at work is teaching us a course called “Infinite Possibilities”. It’s a lot of the stuff you already know. A little Tony Robbins a lot of The Secret. If you don’t know The Secret it’s a book and movie that basically says you can manifest anything you want by focusing on it. So, for instance, if you want a new job, you write down all the attributes of your dream job and visualize it. If you keep visualizing and affirming that vision of the new job the universe will hear you and step in and give you what you want. Voila – you’ve got that new job of your dreams. The basic premise is that your thoughts create your reality. Now, I’ve read all this stuff and done it all before. I was doing a bit of eye-rolling in the sessions. I don’t really think The Secret works, at least not in the magic way they lay it out. There were exercises. One of the exercises is to pick something, anything, and manifest it. Some people pick a hawk feather and all of a sudden, they find feathers everywhere. Some people pick a coin, and they find coins everywhere. I figured I’d play along and chose to manifest a ten-dollar bill. I took one out of my wallet and visualized it. Three weeks went by without my ten-dollar bill showing up. Because, like I said it’s a bunch of magical thinking and hokum. I figured I’m meeting the universe halfway because I’m always out on the road running and riding so if anyone is going to find a ten-dollar bill it’s me. You know, don’t make the universe work so hard. I was starting to get a bit aggravated what with all these people finding their feathers and coins and me sans ten dollar bill. I could’ve asked for a $100, right? Ten bucks aint nuthin! Where’s my ten bucks mr universe? A little scene painting now. I live at the end of a cul de sac. I’m the last house. So in front of my mailbox is a circle of pavement. My driveway dumps out into this circle of pavement. I went for my long ride today and came back in through the circle and up the driveway. My wife was home. She had a flat on her bike, so I fixed it. She left to go for a ride over at the rail trail, so I jumped in the shower. After my shower grabbed Ollie and we got in the truck to go downtown to the police station to pick up my gun license – long story for another day. As I back into the circle I see what looks like leaves on the spread around the circle by my mailbox and up on my lawn. So I throw it in neutral, get out and take a look. It’s a one dollar bill. A crisp, new, one-dollar bill. And another, and another, and another… and I’m thinking to myself, “ok it’s not a ten-dollar bill but…” And I keep picking them up. 5, 6, 7, 8, 9… And that’s it. 9 one-dollar bills. Then I’m hunting around in the bushes looking for number 10! But I didn’t find it. So, I guess the universe discounted me a dollar for not believing in it’s hokum. Or maybe Massachusetts has a 10% manifestation tax. Anyhow, I’ve decided to ask the universe for a new knee. 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) … 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. Section One – The Olympic Marathon - … Larisa Harrington– Owner Strong by Nature Wellness Meet Larisa Larisa, (she/her), utilizes her extensive education and experience to support the holistic well-being of her clients. She has a deep understanding of how unmanaged stress and anxiety affect all aspects of life and believes that well-being encompasses mental, physical, emotional, spiritual, financial and environmental components. Larisa is passionate about helping clients be their best selves, allowing them to thrive at home, at work, and in life. Section Two – Career ending injuries - Outro Ok my friends we have burned out to the end of episode 4-460 of the RunRunLive Podcast. That’s it man, I’m done! Like I said in the intro I’ve got a century ride on the calendar this week with my buddies. After that, next up is the Bird in Hand half marathon in Pennsylvania. I know I can’t run, but these folks are the Galloway crew and I plan to just tuck in with some of the run-walkers and have a stroll. It’s only a half marathon. Ain’t nuthin. More concerning is that I’m signed up for the Boston virtual in October. I guess I’ll just do the same thing and walk-run a 6 or 7 hour Boston. Look at it this way, it will be an interesting experiment. Can a Chris with zero training and zero mileage complete a marathon? Place you bets. Then we have to think about the future. Guess what? I’m turning a new age group in 2022. Yeah. Extra time for me to qualify. I’ve been thing a lot about starting to believe in myself again and taking on the challenge. Maybe I can manifest a BQ somewhere on my manifested new knee? I’m also thinking about running for Zero – the end to prostate cancer. I have a friend in my running club who is in bad shape with the prostate cancer and it’s hitting close to home. I should do something for him. Makes me mad that as a society we focus on stupid shit, when we could be finding a cure for cancer. On a lighter note, I have an Ollie update for you. I had my evaluation with the new trainer. This is my third try. This outfit is called K9 training. I went up and met the owner, Ramone. Ramone is like something you’d see in a movie about the army. Big dude. Intense. Military. Weight lifter. Anyhow he evaluated Ollie and they decide to Ollie was ok for semi-private lessons. One of the tests was Ramone brought in his dog, a shepherd. And while I’m holding Ollie n the leash he has his dog walk back and forth and basically do some drills to see if Ollie freaks out. Ollie did not freak out. Ollie thought it was great! And Ramone is giving commands to the shepherd in German. And the shepherd is as efficient off leash as a drill sergeant’s pride and joy. Bottom line, Not giving up on Ollie. I think he has met his match. We had a lot of smoke in the air in New England this week. Apparently from wild fires in Canada. You could see the smoke in the air. It was a haze. You could smell it. And, me being me, it reminded me of a phrase writers always use when describing this phenomena – they say “The smoke hung like a pall…” Then I wanted to know what pall meant and did it have something to do with pall bearers at a funeral or maybe Pall Mall cigarettes? You know, smoke, cigarettes? I could see a connection. But, alas, Pall Malls were named in 1899 after a posh street in London. That street, it turns out was named after a game, similar to modern croquet, which was pall mall, literally “Ball Mallet” in Italian. One of my favorite authors Kurt Vonnegut said of his Pall Malls, "a classy way to commit suicide." And, they were originally pronounced Pal Mals in America before we got radio and were taught the correct way. But, going back to the fire smoke that hung like a pall, no it has nothing to do with cigarettes, it has to do with death. The pall is that cloth that they drape over the casket. And pall bearers are carrying that. So when our modern writes say the smoke hung like a pall they are invoking the misery and darkness of death. On that cheery note, remember to manifest something good this week. And I’ll see you out there. I will. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-459 – Gene Founder of Charity Miles (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4459.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-459 of the RunRunLive Podcast. I found another way to avoid writing new material! Long story. I was volunteered to lead a fitness project for my team at work. I did a survey around what people wanted to know and the top of the list was “How do you find the time to work out?” So – This question being eminently in the Chris Russell wheelhouse - I created a PowerPoint Presentation, of course I did, and I gave a little talk around that. It ended up being about 20 minutes long – so I stripped the audio off of that and present it here for you. I did some minor editing to mask the folks I work with. It’s quite brave of me! I sound like I’m passionate about this! As I get older I’m trying to lean in and merge the different aspects of my world. I got some good feedback that because of our little talk they went out and did some exercise. So the ends justify the means. I’m going to drop that recording in here and it is long enough to take up enough space, so I’ll just do that one and the interview today and some other comments to get you a show. Our interview today is with Gene Gurkoff who has an interesting story. You know I have a history of being involved in startups – so I lead him down that path a little. But, he’s the guy who started Charity Miles. He’s still trying to navigate it to a successful outcome. I’m not an investor or a shareholder in anything right now but the venture capital / private equity space has been crazy this year. There has been a record number of acquisitions and Initial Private Offerings or IPO’s. On the other side there has been a record amount of money invested. The investors are making money and spending money. It would not surprise me to see Gene’s company in some sort of transaction this year, but that is purely speculation. My knee is still a problem. It was feeling stronger last week, so I went out into the trails with Ollie Thursday to see how it felt. No improvement. Still a sharp pain when I try to run up hills or when I toe off. Sort of the ‘climbing the stairs’ weight baring motion. It’s been 6 months so I’m back in to see the knee guy tomorrow. Basically the only thing that changed over 6 months was that now I’m in terrible shape and my knee hurts. I got a reasonable 31 mile bike ride on the Cape Cod rail trail yesterday. For the most part the cycling is pain free. Then I went for a soupy slow 10 mile run with Ollie on the rail trail in Groton this morning. I got it done but it was slow and I didn’t feel great. That gives me about 20 miles for the week and another 40 or so of biking with a couple of weights work outs thrown in. I’m signed up for the Bird in Hand ½ marathon and I’ll be able to finish that but I won’t be racing. We’ll see what the doctor says. We’ll try to keep our enthusiasm and positivity up and muddle through. Another co-worker of mine is doing a “Live your best Life” course with us. It’s a lot of manifestation and visualization stuff. Nothing that I haven’t heard before but it’s always good to remind ourselves to think positive thoughts and be grateful for what we have. That’s what I’m doing with my knee. Thinking positive thoughts and assuming that eventually I’ll be able to train and race like I want to. Because our bodies are amazing. I have a random thought to share with you. I’m listening to a history of the American Civil War. And the names are awesome. Seriously. How many people do you know named Eustis? Or Gustavus? Or Beauregard? Come on you young parents, name your kids something spectacular! Hope you are having a great summer, for those of you on this side of the planet. Hope my friends in Germany are safe from the flooding. Hope my friends out West are ok in the heat. Stay safe everyone. We need you with us. 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) … 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. … Gene Gurkoff– Founder of Charity Miles Gene is the Founder of Charity Miles, an app that enables people to earn money for charity when they walk, run, bike and do other activities for charity. Charity Miles is regularly featured as one of the top health and fitness apps and has helped earn over $5 million for charity. Gene is also an avid runner, husband and father. Outro Ok my friends we have charitably contributed to the end of episode 4-459 of the RunRunLive Podcast. Thank your lucky stars that you have the ability to help others! I have a couple updates before I go. First, harking back to my comments on finding time to work out. I’ve been doing a little engineering time study on my workouts. And I discovered something quite wonderful. The case study is going to the gym to lift weights. It’s 6 miles to the gym and 6 miles back and sometimes I’ll ride my bike, but let’s ignore the commute for now and focus on the workout itself. I’ve been lifting heavy, which basically means heavier weights and fewer reps. Monday night I did chest and back and Abs. This consists of 3 sets of 3 exercises for the chest. So 9 total sets of chest. Then another 3 sets of 3 exercises for the back, so another 9 sets for the back. Then at the end of each I throw in a set of Abs – so 3 total sets of Abs. Add it all up and I’m getting 21 heavy sets down in this workout. How long do you think that takes? Well I timed it. Less than 40 minutes. My god people! Less than 40 minutes! Do the math! You could do a simple workout of 1 set per muscle group and be done in 10 minutes. You can do a total body core set that has 15 or so distinct separate exercises in it in less than 15 minute. So I don’t want to hear anybody say they don’t have time. You just have to go in and attack those workouts. Don’t lollygag around the gym looking mean. Get that shit done. You’ll work up a sweat and look like in a month! Second update, I finished up the first season, 20 episodes of my Apocalypse podcast. Now I’m going to turn it into a book and get started on the second season. It’s doing well. I’m over 14,000 downloads and getting some good feedback. That’s in 6 months, pushing out an episode every two weeks. Again, do the math. 2500 words time 20 episodes is 50,000 words and you’ve got yourself a book. Don’t wait for permission. Don’t wait until you’re sure you know what you’re doing. Don’t wait until you’re sure you’ll be successful. Don’t wait until you can afford it. Start! Start and pile up those pebbles one at a time and before you know it you’ll have a mountain. Or an altar. Or a sculpture. Start and you will find a way. Start and the worst possible outcome is that you’ll learn something. I was interviewed by this guy Mike who has a “Wasteland” podcast called “” and the interview came out really well. I’m quite enjoying this new creative project. Links in the show notes. And I’m going to drop Mike’s show with the interview on my feed next week as well. If you go back to my sermon on how to find time, you’ll remember what I said about finding something that brings you joy. It’s an important nuance, that we’re talking about ‘joy’, not ‘pleasure’. Getting high might bring you pleasure but being creative can bring you joy. I am getting great joy out of creating and producing these characters in this world and that comes through in my interview with Mike. So, my friends, that’s your homework for this week. Find what gives you joy and embrace it. Then get started. And I’ll see you out there. My Apocalypse show -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-458 – Fall in Love With Fitness (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4458.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-458 of the RunRunLive Podcast. This week’s show is going to be a bit of a “special” show or outlier. We will be deviateing from our standard format. Why? You ask… Because I’m lazy. Lazy, Lazy, Lazy. And when someone drops a prerecorded interview into my lap that I have done scant effort in creating I am not going to look a gift horse in the mouth, because it may be filled with angry Greeks, who have been camping out on the beach outside the walls of your city for 2 years – I mean wouldn’t the smell have given them away? I guess everyone smelled a bit earthy in the bronze age. But I digress, and by now anyone who was listening to this show for the first time might be reconsidering their life choices. Yeah, so I got a random email from Sherry’s people to come on her podcast and talk about fitness. And I asked if I could use the recording. It looks like it’s about 45 minutes long. So I’ll stick a quick intro and outro on it and let you suffer the cringeworthy nature of me trying to sound interesting and enthusiastic. … My knee is still hurting. It’s got one position where I get a sharp pain in the weight bearing motion. I got a couple easy runs in this week. Mostly I’ve been lifting heavy at the gym. I can knock out 5 sets of 2 muscle groups in an hour. I can knock out 3 sets in like 40 minutes. I don’t’ mess around. I know what I’m doing and I go from exercise to exercise. If someone gets in my way I switch to an alternate exercise and keep moving. Got a nice long ride in yesterday in the cold rain with my buddies. Fuji-san, my ancient steel racing bike is at the shop getting serviced, but I still wanted to ride with the guys. I figured I’d take my Motobecane mountain bike, but it’s got the mud-knobby tires on it right now and it’s hard to keep up with people on road bikes when you’re pushing that much rubber. I came up with a plan Friday for the Saturday morning ride. I’d put a set of less-aggressive tires on it so I could keep up with those guys. I went online and found some at the local Walmart and ordered them for pickup. I went and grabbed them Friday afternoon before hitting the gym. Ironically, I got a text in the gym that said, “Hey your bike’s ready, but yeah, we’re closing at 5:00 and won’t be open for the holiday weekend” (it’s 4th of July here in the states). When I got home, I hunted around for my tools and went to crack those new tires on there for the morning. I lift them out of the bag and they are 26 inch tires. My bike is a 29er. So, game over. Meanwhile I’m texting with Frank and he says “Why don’t you take my extra Cervello?” He asked me what size shoe I had, because, you know we’re all riding clip ins, and I say “Size 12, I’m not going to fit into your tiny little princess shoes – but bring your peddle wrench and we’ll spin your peddles out, spin mine in and be good to go.” And that’s what we did. It took all three of us to figure out which way the peddles came off and get Frank’s peddles out. But, it worked and we rode 40 miles in a cold rain. That’s my intro story for you. Enjoy the interview with Sherry. And check out her podcast, it’s called “”, might be just the thing for you to get motivated about your summer fitness routine. Links in the notes. 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) … 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. … Sherry Shaban – Fall in Love with Fitness About Sherry Shaban You may have scrolled through my Facebook and Instagram account or pages of this site thinking “I could never do that” or “It’s her genetics, my body type is just not the same.” It’s taken me many years to summon the courage to share my story with you. For years I was frustrated with myself, disappointed and angry for being a “victim” of my circumstances. My thoughts constantly tethered around the principle that if I hadn’t been hit by a car, that if I wasn’t missing pieces of bone in my spine, I would be able to compete as an athlete at the very highest level. Outro Ok my friends we have fallen in love with fitness to the end of episode 4-458 of the RunRunLive Podcast. Grab your towels and hit the showers. So, which story should I tell you before I let you go? Should I tell you the earwax story? I don’t know that story could be off-putting. Or should I tell you the apocalypse story? That’s amusing, but a tad short. Why don’t we do this, I’ll give you the punchline of the earwax story and cap it off with the apocalypse story. Why do we have earwax? What is it’s purpose? Seems like a bit of a design flaw. To have a substance that gets hung up in our ears and blocks our hearing. The medical term is cerumen. Which I figured would have something to do with ‘head’ because of that ‘cer’ prefix looks suspiciously like the word cerebrum, and cerebral. I figured it would be Latin for ‘brain-wax’ or something, but, it turns out they are not related. “Cerebrum” is Latin for brain. “Cera” is Latin for wax. So, unimaginatively enough, cerumen is just a word for wax. Ear wax is 50-60% fat. We secret it in the outer ear canal to lubricate, and also protect the more sensitive inner workings, by trapping dust and bugs and debris. It’s human tree sap. Maybe eventually it would harden into amber? I had an earwax event this week that I’m not going to go into. But, it got me to wondering how we would treat earwax removal in the apocalypse? Which has nothing to do with the apocalypse story I’m about to tell. Turns out the Sherry wasn’t the only email I got asking for an interview. I got another from a chap that does some sort of post-apocalypse podcast who has been listening to my “After the Apocalypse” podcast and wanted to interview me about it. So, I listened to a couple of his episodes and I learned something new. Turns out that there is a festival called “”, where these folks dress up like Mad Max characters and got into the desert for a weekend. They build a not-insubstantial town and play apocalypse. This is an actual thing. They get 3,000+ survivors and charge $225 for general admission. They have their own economy and different tribes and all kinds of stuff. I was joking with my daughter that I’d tell my wife I had to go to a conference, and invite her to come with me. Then jump in the rental car and drive her into the wasteland. That would be some good reality TV, right there. At this point, any of the new listeners who made it this far are clawing at their eyes and pouring Clorox in their ears. And wondering “What the hell does this have to do with running?” and “Where’s the border collie? I thought there was a border collie?” I am currently injured. Oliie the collie and I did do a slow 4 this morning – giving me a whopping 9 miles for the week. But, I am confident that I will be back! There are adventures ahead. And why do we still do this podcast? Side note, I had someone looking for episode 10 this week. The links on my website were broken. I fixed them. But, episode 10? My god that’s got to be cringeworthy and the audio is horrible. Here’s a note I got a couple weeks ago. Hello Chris, my name is blank and I am a 39-year-old, off and on runner, father of two young children. I have been listening to your podcast for 6 or 7 years now and have always enjoyed it, so thank you for that. But I also want to thank you because for the last couple of years I've been really challenged at work, which has significantly impacted my overall happiness and work-life balance. But, your always positive nuggets of wisdom help me navigate through some difficult moments. Although admittedly sometimes it is temporary until I get back in the office, even those brief moments have helped so thank you very much. Your podcast is genuinely one of the bright spots of my week that helps me get through this challenging period until, hopefully someday soon, another opportunity presents itself. Thanks again. Take care and have a great week. That’s our lesson here folks. Don’t judge. Just put yourself out there. You never know who you’re going to help or how you’re going to help them. Life, indeed is short, make it count. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-457 – Cody Runs the USA for Cancer Families (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4457.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-457 of the RunRunLive Podcast. How is your week going? I understand from the news that much of you across the US are suffering through a heat wave. That’s too bad. 115 degrees in Phoenix. That’s toasty. Makes it hard to get outside. I remember one time going running in Las Vegas, in the afternoon, after an all-day meeting, like an idiot, and then I got lost. I could see where I wanted to be but I couldn’t find my way through all the fences and the buildings to get there. I remember being seriously concerned for my well-being with the heat. But, apparently I lived. Vegas is a weird place. I am still nursing a sore knee but as of today it seems to be getting a bit better and I’m hopeful. I joined the gym. I’ve been lifting heavy for the last couple weeks. It gives me something to do. I used to lift in my 20’s before I got into distance running. I had a guy I worked with who was an actual body builder and was able to learn some basic things that I still have in my tool kit. Like good form and the different ways to go after the different muscle groups. Over the last 20 years with running I rarely lifted heavy. My workouts were always light weight, high rep and mostly body weight. You don’t need that kind of muscle mass or strength for running. It’s counterproductive. The difference is that instead of doing body weight or light dumbbells for high-rep sets of exercises you do fewer reps with heavier weight. For instance instead of 20 reps with 15 pound dumbbells you might do 8 reps with 30 pound dumbbells. The difference is that the lower reps produce strength and muscle mass while the lower weight, higher reps result in less muscle mass and more endurance. I have been getting 3 or more bike rides in each week with a longer ride on the weekend. Typically I‘ll do an hour and change on the weekdays and 2-3 hours on the weekend. I backed off on trying to run after the previous week’s fiasco. When I first joined the gym I jumped on the treadmill but it was awful. I haven’t been on a treadmill in 18 months. I had forgotten how awful it is. Then I made a huge mistake and tried to use one of the old LifeCycle bikes in the gym. The problem is that the angles are so different from an actual bicycle that it really tweaked my knee. But I have started again this week. Sunday, I ran an easy 5k on the roads with my club. We were able to all get together and have a brunch for the first time in a year and a half so that was joyous. Tuesday, I did another easy 5k on the rail-trail, pain free. And yesterday I did a whopping 40 minutes of road and rail trail with some hills and trail sections, again pain free. Pretty happy about that. I’m so hilariously out of shape that I have to get used to running being hard. I have to watch out for all the beginner runner things like blisters and chaffing and Achilles tendonitis. Today we are talking with a nice young man Cody, who is aspiring to do a cross country run to support families dealing with cancer in a child. It’s a good story. He’s a positive influencer. In section one I’ll talk a bit about an observation that all the records for running are falling and why. In section two I’ll talk about a current phenomena that is being called the ‘turnover tsunami’, but I think it should be called the ‘JobQuake’. So Ollie is doing fine. It’s my habit to take him for a walk when I get up in the morning. This week I got up went down stairs and when I looked out the front door there was a rabbit sitting in the front lawn. I thought, ‘well that’s going to make Ollie crazy’, but what can you do. So, I sat to put my shoes on. When I got back up to put the leash on Ollie, I looked out to see if the rabbit was still there. And there was a big owl sitting on top of the rabbit looking at me. Not kidding. A bit of a Wild Kingdom moment. The owl looks at me for awhile and I guess decided I was scary, it takes off and the rabbit runs away. One of those early morning things where your have to scratch your head and wonder. Sometimes life is just being in the right place at the right time. 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) … 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. … Section one – 24 Hour Fast - Voices of reason – the conversation Cody O'Connor – Cody Runs the USA for Cancer Families Cody O'Connor My name is Cody O'Connor and after defeating cancer, losing my right fibula and being told I’d never walk normally again- I am embarking on the quest to walk across the USA. When fighting, I saw how my temporary illness was impacting my family. Seeing the struggles they faced I created Champions Do Overcome, a 501(c)3 non profit organization. CDO, supports families through paying monthly bills, providing food/gas, etc. which reduces stress on the family, and ensures no child is left to fight the beast alone. All of this to spread hope to all that need it coast to coast, and change the outcome for children battling pediatric cancer. Please follow our journey @overcomerteam on Instagram. Please consider donating to our cause at: Fundraiser by Cody O'Connor : Walk For Hope - Cross USA Walk For Cancer Relief (gofundme.com) Companies Involved: Kroger & affiliates, Infinit Nutrition, Altra Running, MyMedic, Dude Wipes, MyFanThreads, Groov App, GermX, Sacan Martial Arts, Feedback Audiology Solutions & Consulting Influencers Involved: Rich Franklin (UFC Hall of Famer), Ben Higgins (Bachelor Star Season 20), Ashley I and Jared Haibon (Bachelor in Paradise), Harvey Lewis (Team USA 24 Hr. Run Team), and Pete Kostelnick (Record for running across USA) Section two – Turning difficult work situations to your advantage - Outro Ok my friends we have run across the US of A to the end of episode 4-457 of the RunRunLive Podcast. And a good time was had by all. All-in-all I can’t complain. I’m reasonably healthy, the days are long and the weather is nice. Feels good to be taking it easy in the summertime. I have managed to lose 10 of the 20 pounds I had found. It doesn’t come off as fast when you’re not running. I’m not a naturally slender person and I have to work at it. That’s one of the reasons I’m lifting is to build up some more muscle, not just to be stronger, but to burn more calories. I ordered a couple new short sleeve shirts from Amazon. I needed some new bike shorts anyhow so I figured I might as well get up to the free shipping. I ordered them as mediums. My whole life I ordered large shirts. Now I’m wearing medium. Not sure if I got smaller or they adjusted the sizes. Probably a little of both. This week is Prime Day for all you techy folks who need new gadgets. I don’t have a Prime membership. I leach off my daughter’s membership for the Prime video. I don’t buy enough stuff to make it worth it. I really don’t need my orders to come same day. Call me old, but I like waiting for the stuff to come. You forget about it and when it shows up it’s a nice surprise. I found another, hopefully better, dog training center for Ollie. It’s up in New Hampshire. We’ll see if they can help me with his aggressive behavior. He’s even more nuts than normal when he can’t run. I’m telling people I had to go out of state with him because he’s exhausted all the local trainers. Not sure what my plans are for the rest of the summer. I’ve gotten a couple runs in this week pain free. I’ll go out with the club tomorrow and see how it feels. If I can keep stringing pain free runs in maybe I can get back into the woods, just in time for deer fly season. That would help Ollie. It’s ironic. I remember when Buddy was a puppy back in the early 2000’s, I crashed my truck and smashed my knee. That was in the late summer and it took me a year to get back in shape – I ended up requalifying at that rail trail marathon in Baltimore the following Thanksgiving. So, yeah irony. New dog. Smashed the other knee. But it all works out. My garden is growing well. Being home and able to water it every day is helpful, even though the weather has been weird. I’ve already started harvesting lettuces and should have peas in the next couple weeks. But, the best garden story is the mint. I have this mint that we had growing at our house when I was a kid. I transplanted some into my garden. This stuff is a weed. It grows everywhere and you can’t kill it. It’s the family mint. Which is nice and everything but what do you do with it? I know people will say mint jelly and such but that’s all a ruse. I’m not making mint jelly. So basically I just weed it out of my garden every year. But, this year, being still working from home, I discovered the fresh mint makes awesome tea. I’m drinking some right now You just throw some leaves into your cup and pour hot water over it and Bam! You have excellent mintyness. Finally, I know there is a lot of change going on. There has been change going on for the last couple years. Lots of chaos. And I know that has an impact on people. I’m going to give you a simple thought to help with that chaos. Think about it this way. You are an island in the sea of chaos. What can you do in your little boat out there in the crashing waves of chaos? You get to choose. And what you choose makes a difference. You can choose to be an island of chaos in the chaos or you can choose to be an island of calm in the chaos. When you choose to be an island of calm there is nothing that the chaos can do to hurt you. It can’t get to you. You choose to be ok. You choose to be happy. You choose to not ignore the chaos, but to let it flow around you. When you choose to be this island of calm, you’ll notice that others are drawn to your calm. You are a leader. You become the gravity well that sucks others in and then you can work together to find a path through the chaos. You get to choose. Through your attitude and actions. Are you an island of chaos or an island of calm? Be the island of calm in the chaos. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-456 – Destination Marathons (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4456.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-456 of the RunRunLive Podcast. Today we have a conversation with Mark Janik who leads a travel company called Destination Marathons. I thought it would be cool to talk to Mark as we come out of lockdown. I think we are going to see a big surge in destination races as people revenge buy from being couped up so long. That’s an actual term being used now: “Revenge Travel”. In section one I’m going to talk about a successful, little nutrition experiment I did last week. In section two I’m going to give you a different, maybe new, hopefully helpful view on how to deal with difficult work situations. As I look out my office window it is full on summer. The green of greens has descended on everything. It is always amazing to me the unbridled enthusiasm of the New England summer after 8 months of cold. It’s really something. The tree pollen is very high. There is a layer of yellow dust on everything. Makes it hard to breath. Well – I went for my follow up with the knee doctor and he gave me the green light to start running again. I started out with a mile around the athletic fields, then jumped up to a 5K in my neighborhood. Neither of which will be inspiring any move scripts. I am slow, weak and heavy. I then showed up for my club run on Sunday morning. I told them I might be able to eke out 4 miles easy. They said ‘no issues just come with us’. Ollie and I ended running 8 miles with them. I have to be honest I was struggling at the end. Not because my knee hurt. Because I’m in terrible shape. I found it to be fitting karma because I was always known as the guy who scared off the new members. But the knee does still hurt. Specifically when climbing hills. There’s a spot where I get a stabbing pain when I toe off. I’ve decided to keep trying to get out 3 times a week for 40 minutes or so but stick to the flats and keep it slow. I’m still riding my bike on the off days too. The Doctor wants to give it some more time and look at it again in July. He’s no help. Not a lot of good news I’m afraid. I’m going to have to figure out how much of my race calendar to scrap in the fall. It’s all a bit disheartening. I feel like the walls are closing in. But I will eke it out. Isn’t that a funny little word? Eke? This word is e-k-e, not eek, e-e-k. Eek is an interjection of being startled, like “eek, a mouse!” No, eke, is a good old Anglo Saxon word that originally meant to supplement or add to. Like “He would eke his emu farming income with some freelance needlepoint.” We use it today to mean more of a sense of struggling to get by with just enough. First usage of eke is traced by the Oxford English Dictionary, that grand old dame of word books, to 1596, so a late Elizabethan word for you to try in a sentence. See if you can eke it out. Ollie is doing fine, but I’m going to have to get some help with him. He has some behavior issues and hasn’t learned his basic, life-saving commands. He’ll come when called but only when it’s convenient for him. I can’t let him off leash in the woods because of all the traffic, especially the horses. I’m perfectly ok with keeping him on leash. If he doesn’t respond to voice commands then it would be irresponsible and potentially dangerous to let him off leash. The challenge I have is that having him on leash, especially when I’m already struggling to run. It’s hard. And frankly, no fun. Even in the harness he tries to drag me at the worst moments and throws off my balance. It’s exhausting. I feel like we’re constantly fighting. So I’m casting about for some professional help to get some control over him. One option I have is to send him off for a 3-week deep training session, where he basically goes away and comes back trained. I would love that option, but up where I live it would cost me the better part of $4,000 dollars. I’m almost at the point where that seems worth it. Other than that he’s an absolute sweetheart. He’s loving and energetic. It’s not like he’s tearing the furniture up, he just needs to get some training and unlearn some bad habits. I had him in for a grooming appointment today, so he smells good too. I see that a lot of races are running this summer. I got an email from the Hyannis triathlon this morning. I also saw that they’re planning to run the Peach Tree on the 4th of July. Let us know what your plans are. I have to see how I recover before I make any big plans. Remember our talk with Dr. Sarb Johal back in April about how to mentally survive the apocalypse? Well he’s killing it. . He has a new book out on how to get good sleep in the apocalypse. He’s coined a new phrase Coronasomnia. I read an interesting this week about how most people really only have 4-5 good hours of work in them a day. The key is to realize that you can only do good work some of the time and the rest of the time you’re not going to be as effective or efficient. The challenge then is how to schedule the important work into the times when you are manifesting your best self. Something to think about! 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) … 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. … Section one – 24 Hour Fast - Voices of reason – the conversation Mark Janik – Destination Marathons Destination Marathons was started by Mark Janik in 2018 after a 30 year career with Merck. Being a runner himself he knew about all the hassles runners face preparing for race weekends and he started Destination Marathons to create a much better, stress free weekend so runners can have a great time. The company is based in Charlotte, NC and completed 7 race weekends before the pandemic including the Boston Marathon. NYC Marathon, Marine Corps Marathon, Kiawah Island Marathon, Publix Atlanta Marathon/US Olympic Trials, and Wilmington Marathon. Destination Marathons became an official tour operator for the Berlin Marathon and is recognized as an official travel agency with their IATAN certification. The company provides ideal race weekend accommodations, pre race pasta dinners, gear check, post race celebrations, massage therapists and if needed race day transportation. There are always on site hosts to make sure everything goes smoothly. They will do “everything but run for you”. Future trips include Grandmas Marathon in Duluth, Boston, Berlin, and Disney Marathon Weekend. They are a team of experienced runners who will provide excellent service and create opportunities so their guests can connect and achieve their best. It began with "The Horse" I (Mark Janik) have been a runner since my junior high school days in Michigan. In those days, they called me “The Horse” on my track team. Since then, I’ve been an avid runner and have always loved to travel. After retiring from Merck following a 30 year career in sales I decided to start my own runners travel company. Having run over 35 marathons and half marathons I knew first hand how difficult it was to find a hotel in a city where thousands of other runners are all looking for the ideal place to stay. I knew how difficult it was to try and get a reservation for several friends at an Italian restaurant the night before and I knew how hard it was to connect with other runner friends who were in town for the same race but staying in a different location. The reason I started Destination Marathons was to create a much better experience for runners. A hassle free, worry free weekend where they can focus on having a great time. We design stress free trips for runners so our guests can connect and achieve their best. Hi Chris, If you haven’t already please take a deep look on our website to see our story, the charities we support and our blog. Take a look at the reviews prior guests have given us both on our FB business page and at our Google Business Account: The largest running club in Charlotte called Charlotte Running Club has profiled us at least three times and they have been a great partner. Here is the review that Club President Chad Champion wrote about after our very first trip. Talk to you tomorrow (Wed at 7 pm Eastern) Thanks! Section two – Turnin g difficult work situations to your advantage - Outro Ok my friends we have traveled to run the end of episode 4-456 of the RunRunLive Podcast. And a good time was had by all. It’s going to hit 90 Farnheit today here. I got out early on the rail trail with Ollie and ran about 40 minutes. It was hard and hot. It takes about ten minutes for him to calm down enough to run with me. I got out pretty early, but everyone else had the same idea and the rail trail was packed. I had to keep Ollie close, which he’s not good at. That’s my schedule as of today. I bike 3-4 days a week and try to run 40 minutes or so 3 times a week. The knee will only let me run on flat, even surfaces. There aren’t many of those where I live. I went out in the trails behind my house Tuesday and it was too hilly, the knee wouldn’t let me do it. I had to hike home. I went out on a flatter trail on Thursday, without Ollie, and it was ok but I still had trouble with the roots. So it’s the rail trail or the track for me. I asked the Knee Dr. about getting some PT but he wasn’t willing to prescribe that. I’m going to have to look and see if I can’t find a 30-day knee stabilization and strengthening routine I can do on my own. It’s not much, but it’s something. I feel a bit like I’m in full on retreat from the fitness lifestyle. But, I’ll keep looking for that break in the clouds, that ray of sunshine, where I can put my head down and run hard towards the freedom of it. And when that time comes. I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-455 – Zach Strolls to a Record in Tenn (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4455.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-455 of the RunRunLive Podcast. We’ve got a great chat with Zach today. He’s a runner from Kentucky and is fresh off breaking the record at the Strolling Jim 40 miler that had stood for 30 or so years. In section one we’ll talk about socks. In section two I’m going to talk you through some tips for presenting yourself on video calls. All in all a compelling and interesting package for you. This week I go back to the Knee Dr. to have my follow up appointment. I’m excited. There is still a little pain in the left knee where the stress fracture is when I put weight on it at certain angles. I haven’t run for a full 3 months now, really. I’ve been riding my bike a little but mostly taking it easy. And I can feel it. I’ve had to go on a diet because I was putting on weight so fast. Some of my pants just don’t fit anymore. I’m a good 15 pounds heavier than I want to be and, especially with the weather getting hot, it’s uncomfortable. I suspect the doctor is going to be overly conservative, like they always are. And I’m going to be overly aggressive, like I always am. So maybe we’ll be able to meet in the middle as I start spinning up some running. I sure do miss it. I heard a great metaphor this week. The leaky boat metaphor. I was talking to someone who had spent a lot of time in the navy. He said he had been on two boats. The first one was an old boat. And they spent all their time fixing holes and painting and scraping and all sorts of other maintenance tasks to keep the old boat running. But he had also served on a new boat and they hadn’t needed o do any of that. The boat was new and required very little maintenance activity. So I figure my old body is like the leaky boat. If I want to keep it operational I’m going to have to keep doing constant maintenance. What do you think? Good Metaphor? I’ve managed to sneak in some yoga but my flexibility is crap right now and my core strength is crap. So, yeah, I’m in a great spot; fat, weak and out of shape. Best place to start is at the bottom, right? As I start to work some running in I’m going to have to ease into it. I need to balance the running with biking and some strength. I’ve had good luck with triathlon training in situations like this in the past. I don’t really want to compete in a triathlon, but it’s a great training methodology to give you fitness and core strength without too much pounding. I’ll probably have to join a gym now that the apocalypse is winding down in my part of the world. I just don’t have the set up to do this stuff in my house. Plus I’d be able to get some swimming in, if I want to work that into my schedule. I have to decide if I want to do it myself or get coaching. We’ll see. I’m ready. With all this time working from home I did manage to get my garden started. There’s nothing better than fresh veggies off the vine in the summer. Ollie is not happy with me. I still manage to get at least one walk with him in every day. Usually a mile. I’m having to keep him on the leash because the horses are out in my woods all the time and I don’t want to have an incident. Ollie is not trained well and very unpredictable. I’m sure he misses running. So what are all of you youngsters up to? Having plans for the summer? Getting back to racing? It’s up to you. You can write your own story. 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) … 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. … Section one – Socks - Voices of reason – the conversation Zach Beavin – Breaking the Strolling Jim Record Hey Chris, Thanks for taking the time to have me on today! I've attached a couple photos here for you to use/choose. Zack Summary: Zack is an up and coming ultra runner based in Lexington, KY. He qualify and competed in the 2020 US Olympic Marathon Trials (2:18:26), has run the US #4 All-Time 50 mile time (5:03:06), and this spring broke a 30 year-old course record at Strolling Jim 40 miler that was widely considered to be one of the most untouchable records in ultra running. He works as the footwear buyer and Race Director at John's Run/Walk Shop after retiring from his engineering career on day 4. In addition to running, Zack purports to be a bourbon and PopTart aficionado. Links: , , , , Thanks again! Zack Section two – Video Calls - Outro Ok my friends we have run more than 40 miles through the rolling Tennessee hills to a record finish at the end of episode 4-455 of the RunRunLive Podcast. That was fun. I watched the movie on Netflix this week. This is the remake of Cheri Currie’s novel “Neon Angel” that I read a few years back. The runaways were an all-girl rock band in the 70’s that had a hit with “Cherry Bomb”. Kristen Stewart does a great job playing Joan Jett and Dakota Fanning is Cherry Currie. They don’t have much Lita Ford in the movie. I had been waiting for the movie to become available. It had not been for a while. But now it’s on Netflix. I won’t spoil it for you, but it was all the gross, sweaty, druggy stuff of the 1970’s wrapped in that Las Angeles rock and roll thing. Worth a watch. If you think about the fact that these were 15 year old girls it’s surreal. I was alive back then and it was sweaty, druggy and gross. Apologies for not having any exciting stories to tell you this week. It’s hard when you are stuck in the house every day! I’m still bashing my way through the first season on my serial apocalypse podcast project. We’re up to 16 episodes. I think I’m going to end season one at 20 episodes, take those and bake them into a book and an audio book. I’ve got about 8,000 downloads now, so it’s slowly growing. But the thing about these types of properties is that they are evergreen – they last forever. Slowly but surely. I’m going to move towards retirement over the next couple years and writing would be a great hobby as long as I’m not funding it. This weeks show has been brought to you by 3 long time members. Let me tell you a little bit about them. First we have Craig. Craig recently went on an adventure involving trolls and unicorns in the fairy land of ungbuttollop. Therre he interacted with an evil snow queen and saved a princess, well, actually, that’s not allowed anymore, he helped a princess save herself and they lived happily ever after. And something about candy canes was involved too. Next is Lewis who is a mechanic for a professional race car team. He spends his days splattered in motor oils and nursing bloody knuckles from having rapidly fixed a head gasket with a torque wrench in the Daytona 500. And finally we have Cliff who runs a tiki bar on a tropical island in the South Pacific called the Bali Hai, where he dishes out sweet drinks with little umbrellas in coconut shell to tourists while secretly gathering information for M5. RunRunLive Members lead interesting lives. You should try it. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-454 – Ken Runs Ohio (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4454.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-454 of the RunRunLive Podcast. Happy Mother’s Day! How are all my moms? I know how you are. Sick of it! Your carried them for 9 months, they beat the crap out of your body, you carried them around for another decade and now what? No flowers? Ungrateful so and so’s! Ollie and I drove over and visited my Mom today, brought her some flowers. I was up early because I went to get my second and final Moderna chip implanted today. Anybody know how to link that to Strava? I feel fine, by the way, thanks for asking. I might have overindulged in IPA last night binge watching season 5 of The Expanse, so, really don’t know if the shot made me feel hungover. I’m still on the shelf. People keep asking me ‘how’s the knee feel?’ And I honestly can’t really tell. I get some pain in there using it sometime but I’m not sure if that’s the stress fracture or just old-man pain. It’s a broken bone. All I can do is stay off it and wait for it to heal. Not this week, but next week will be 3 months and my follow up with the knee doctor. I’ve been walking the dog and riding my bikes. And this week I started working in some homegrown PT to strengthen the knees. We’ll see what happens. Like I said, all I can really do is wait. The next big challenge for me is going to be slowly easing back in and not breaking myself through enthusiasm. This week we chat with Ken who’s working on an apocalypse running project to run every county in Ohio. It’s funny how we itinerant runners make stuff up to stay in the game, right? In section one I will talk about how hot weather impacts nutrition and some tips to deal with it. In section two I’ll review a course I took on empathy this week. I miss running. Especially in this nice spring weather. I dreamt about trail running this week. Seriously. There I was on a warm afternoon cruising down a swoopy, pine needle trail in the woods, just flying and feeling that runner’s high. I was very happy. I often dig up quotes to voice what I think will help people. It’s practicing social proof or 3rd party authority. If I were to just pop up and say “Hey! Hey you! You should think about what you say instead of just yelling all the time.” People would say, hey who the hell are you to tell me such a thing? Mind your own dang business. But if I were to publish a quote and just leave it out there people will like it and say thank you. Even though the sentiment is the same. For example: “Raise your words, not voice. It is rain that grows flowers, not thunder.” ― Rumi So – a Persian Sufi Poet from Afghanistan from the 13th century has more contextual authority than I do. Think about that. But, I am the messenger. You can be the messenger. 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) … 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. … Section one – Hot weather nutrition - Voices of reason – the conversation Ken Ludt – Running Ohio Ken Ludt is a mid pack runner looking for ways to keep the joy in running while in denial of middle age. Born and raised in California, he's lived in Japan followed by 25 years in Australia and currently living in Ohio with his patient wife and two fur ball dogs. Section two – Empathy - Outro Ok my friends we have run from Cleveland to Cincinnati to the end of episode 4-454 of the RunRunLive Podcast. I wonder how many people in Cincinnati could tell you who Cincinnatus was? But, of course, because I’m that guy, I’ll tell you. was a Roman politician and military leader early on in Roman history, way back before the empire, before Alexander the Great, born in 519 BC, Rome was just a city at that point. Stick with me. This was when there was no standing army, and Rome was a republic. When they got in trouble Rome would promote someone to dictator to get stuff done. Cincinnatus got appointed to Dictator twice. The dictator was when the senate couldn’t get stuff done fast enough. But famously Cincinnatus could have parlayed that dictatorship into a kingship, but he didn’t, he retired to his farm. (He didn’t grow cabbages, that was Diocletian). So, you see, Cincinnatus is a metaphor for public service, and selfless service to the republic. That’s why when you hear someone called a modern-day Cincinnatus, what they are saying is that person put public service above themselves. History lesson over. Can’t help myself. Sorry. Took Ollie Wollie for a nice long walk today up around my old prep school in Groton. I was trying to walk the old cross-country course, but I think they’ve changed it. Ollie was hot, but it tired him out. I think our course was like 2 miles. In the prep league there was no consistency in the cross-country courses. None of them were 5K – they were all short. Some had obstacles you had to navigate like a steeplechase. But, it’s pretty over there on campus this time of year. Did I tell you about my greenhouse? I made a little hothouse this year to keep my baby vegetables in. With the apocalypse the veggies are going sell out before it’s time to plant. So you can either plant early which kills the plants or not get what you want. But with my little hothouse I can sprout seeds and keep the herbs and veggies alive and happy for a couple weeks until it’s time to plant. It works great. The only issue I have is some of these windy or stormy days it threatens to blow away. I see people are back out racing in person. I’m getting lots of emails from races exuberantly celebrating their comeback events. Did you see the postponed Boston Marathon had its registration last week. It turned out that you would need to beat the qualifying time by 7:47 to get in. For me that would be a 3:27 or better. I haven’t run that time since 2010. I already signed up for the virtual, so I won’t be running in Hopkinton. But, we’ll see, I might go jump in to pace someone if they want the company. The fire station in to the finish line is a nice segment. So that’s it. I’m fully vaccinated. I’m nearing the end of my running purgatory period with the stress fracture and the races are opening up. All systems go! I published episode 15 of my new apocalypse podcast last week. I’m up to 6500 downloads. Starting to build an audience. I can use whatever help you can give me to spread the word to any of your science fiction geek friends. It’s a serial. So every week is a chapter. I try to keep the story moving along and I get to practice character development, action and narrative. Sometimes I leave the listeners with a cliff-hanger so they have to tune in for the next show! As I move you to the exit, let me tell you a story. Where did the phrase cliff-hanger come from? Well, thank you for asking. It originated as a concept in the late 1800’s in Victorian serials. But, it was popularized in America by and early film serial called “The Perils of Pauline” – where they would literally end the serial with Pauline hanging from a cliff. The was publicized by William Randolph Hearst the newspaper magnate, who would have cliff-hanger articles so that you’d have to go see the film to find out what happened. The cliffs she was hanging off of were actually in New Jersey, because this is before the movie industry was established in Hollywood. So there you go, a fun fact to share with your running buddies. I’m going to practice a bit of cognitive empathy by calling out 3 more of our RunRunLive members. First is my long time friend and co-conspirator Eric who has a strange fascination with Llamas and suffering. Don’t worry, we’ll be back to our adventures in no time at all. Next is Lawrence who is the commander of a rogue, stateless submarine that prowls the Pacific preventing the abuse of sea lions and baby seals. Good work that. And third is our old friend Joerg from Germany who is a famous fashion designer working mostly with faux animal prints and spandex. Very popular with the ladies. Thank you all for you long time and continued support. I would have hung up the microphone years ago if I didn’t have you folks lurking around my back door waiting for an episode to drop. Hope everyone is healthy and happy. Take the time to practice empathy. Be kind. Help each other. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-453 – Stress Fractures! (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4453.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-453 of the RunRunLive Podcast. Today’s show is all about stress fractures. Because I discovered with the help of an MRI that I have a stress fracture in my knee. Which is oddly comforting. I was betting that it would be another case where the Doctor shrugs and tells me to take it easy and do some PT. But, no, I have an honest to goodness, real-to-life, injury that you can see, or I guess that he can see. The Doctor asked me a silly question. “Do you run a lot?” That’s a solid ‘yes’. But, remember this was a follow up telephone call on the MRI, so he already talked to me. I get the feeling he’s lost in a sea of patients. Anyhow – today we dedicate our show to the humble, but proud, stress fracture. At this point I’m 7 or 8 weeks into break. I have been hiking most days with OIlie. I’ve Been getting some easy bike rides. I was about to launch full scale into some cross training and join the gym, now that I’ve had my first shot, but remember last time we talked? I had just bounced myself on the road pretty hard after an unfortunate mountain bike incident? Yeah, well I’m pretty sure I broke a rib. I’ve had a lost of pain there and haven’t really been able to do any kind of exercise while it heals. So basically I’m just a mess. An old, broken athlete. My original idea was to have the sound of bubble wrap in the background, and explain that my wife and my coach had told me to consider wrapping myself in a protective layer from now on. But, hey, A little time off won’t kill yah. And today we talk about stress fractures. In section one I’ll talk about, well, Stress fractures. In our interview I talk to Bill who had a good story about, well, I bet you can guess… Stress fractures. In section two I’ll talk about the new Geoffrey Moore book – which has nothing to do with stress fractures. I was about to say ‘Stress Fractures’ would be a good name for a punk band, but then I googled it, and it is indeed an emo punk band out of South Carolina – because of course there is an emo punk band out of South Carolina called the Stress Fractures – and that’s what I like about this world. I kinda like their single “”. I took this week off. I mean from work. It was a bit of an experiment. I was a bit burnt out from this whole pandemic zoom call thing, but I didn’t really have a reason to take time off. My current company has an unlimited vacation policy. Which is absolutely befuddling to a baby boomer. “So how much vacation do I get?” “It’s unlimited!” “So, theoretically, I can just leave and never come back and you’ll keep paying me?” “This is some sort of trap, right?” I wanted to see if I could actually take a week and not get sucked back into work. Maybe recharge a little. Get some projects done. I’ve been mildly successful. I did get pulled back in for some calls, and I haven’t gotten much done with my current physical disabilities. Monday was Patriots’ Day. There was a lot of Boston Marathon chatter. I posted a mile of my walk with Ollie for my Millennial Mile time of 23 minutes! A real scorcher there. Now they send me a medal and the hat. I signed up for the virtual version of Boston again this year. I’m in no shape to respect the race. I probably won’t be by October. But, by doing it virtually I can keep my streak intact. Not that it matters because I don’t know how I’m going to qualify for the next one. This week on my self-imposed vacation I would make long lists of the things I wanted to get done, then proceed to waste time and not get them done. Do you do that? DO you overcommit yourself and then get mad at yourself for not living up to your overcommitments? That’s really setting yourself up to fail. Instead what you should do is set yourself up to succeed. Instead of a making a long list, just pick one or two or three things that you want to accomplish today. And if you get those things done the day is a win. This is called ‘Winning the day’. So that’s how you game the system. Don’t do everything just do those things that give you the win. And what you will find ins that when you win today, and then tomorrow and then string that together for a couple weeks you’ll start moving the needle. Win the day. 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) … 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. … Section one – Stress Fractures - Voices of reason – the conversation Bill Pritchett – Stress Fractures Bill Pritchett is an avid runner and triathlete who lives in Midland, Michigan. He recently retired from Dow Chemical, where he worked as an information systems analyst. Fitness and endurance sports have long been a passion for Bill. He ran his first marathon in Detroit in 1987 and is registered to run his 40th marathon in June of 2021. His active Boston Marathon streak began in 2010 and will continue this fall. When Bill is not running, he cross-trains with cycling, swimming, and weight lifting as part of his triathlon training. He also enjoys cross-country skiing and downhill skiing during Michigan winters. When Bill isn't training, he enjoys traveling and spending time with family and friends. He and his wife Kandis have an adult daughter and son. They both hope that staying active will give them a long, healthy retirement! Section two – Zone to Win - Outro Ok my friends we have stressed our fractures through to the end of episode 4-453 of the RunRunLive Podcast. Careful with those weight bearing activities. Did you see Des Linden set a new 50K world record last week? She ran a 2:59:54 , which averages out to 5:47 miles. Think about that. 5:47 miles for 31+ miles. That’s solid work. So yeah, I’m more than halfway through a 3 month hiatus in running. It will be interesting to see what happens when I come back. I’ll be curious to see how much I lose. In these more lengthy layoffs I tend to lose some speed permanently now that I’m older. To be honest with you, I need to find a safer, healthier way to integrate running into my life. The rib is feeling much better today. Maybe I’ll get back to the gym if it recovers quickly. I’m still a mess as far as strength and flexibility go. We’ll see. I’m in no hurry. I’m sanguine. May 9th is when I get my second vaccine shot. Then I should be able to travel again and I hope so, because I miss the road. I know most people loathe work travel, but I always enjoyed it. Not the work part so much, but certainly the travel part. I’ve been spending more time in the Science Fiction world since I launched my Apocalypse podcast – After the Apocalypse. It’s one of those things. It always fascinates me to see how every seemingly niche subject has a crew of enthusiasts. SciFi is no different. These folks are deep. I’m not sure you’ll catch me dressing up as an alien and going to a convention on Parsippany to take selfies with 3rd string actors, but that does sound like a great place to people watch. Speaking of dangerous aliens I’d like to call out some members. Yes, there is a membership option at the RunRunLive website. I don’t push it because this is a hobby, not a business, but they do make me feel all warm and fuzzy like a cuddly puppy when they sign up and give me financial support. You know what the most expensive thing about podcasting is now? Internet security. There are so many bad actors out there that you have to have you web site locked down. That’s the big reason I switched to Acast for my new show. They handle all the security for me. But, back to our discussion about dangerous aliens I’d like to introduce some of our friends that have paid a membership recently. First is Marcie. Marcie is a member of the international space force who is currently working to put out some accidental fires that got started on the attack ships off the shoulder of Orion. It must be difficult to find a certified course to requalify for Boston out there. Then there’s Jason. Jason is a professional archaeologist and undercover spy currently in deep cover in the Levant attempting to thwart organized crime in Babylon. Daniel F., who, hey Daniel, friend me on facebook or something so I know who you are, but my best guess is he’s either a shape shifting alien from the future or a multi-dimensional deamon sent as an explorer from a dying universe. But, that’s just an educated guess. Anyhow thanks for the support. It takes a village. You know what else you can do? Reach out to me or send some audio. It’s a fun thing. Take some random audio of nature sounds and send those in. I’ll use them in the outro! I did mange to get my garden prepped and burn my brush pile this week. So, yeah won those days. Other than that, I’ve been catching up on reading and writing and generally wasting time. One of the things you realize when you take time off work is that you don’t have to work. You choose to work. But, you could just as easily choose not to work. We make up so many rules and constraints on our lives, but at the end of the day, it is all just made up. And those are your rules. So If you don’t like them, make up some new rules. Your game, your rules. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-452 – Caffeine! (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4452.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-452 of the RunRunLive Podcast. Today is Sunday April 11th. Next week it Patriots Day up here in Greater Boston. And due to the Apocalypse there will be no marathon. It’s a strange thing. I was working in the garden yesterday, turning over my vegetable beds and I realized that for the last 20+ years I have not been working on my yard until after Patriots Day. I would be deep into the red, misty paranoia of the taper weeks, trying to cling to sanity. One of my rules has always been not to do yard work during the taper. Taper time is such a fragile time that I just wouldn’t risk it. You come out of 3 or 4 months of intense, committed training. Somehow you have miraculously avoided injury. You’re not going to leave that effort under the bushes in your yard! But not this year. This year I’m injured anyhow and I’ve got no race, so it was nice to get out into the garden and work a bit while before it gets hot and buggy. This week we are going to talk to the owner of Caffeine bullet all about caffeine. I am a coffee drinker. I usually drink two 16-oz cups of good coffee in the morning. I like the darker stuff, arabica beans. I get my coffee from Starbucks and grind it myself. I love the smell of coffee being ground. I get great joy from that first sip of hot coffee on a cold morning. I switch over to tea in the afternoon. I’ve been mixing oolong tea with yerba matte, less than a half teaspoon of each into my silicon tea bag. Then I refill it all afternoon without changing the tea grounds. Eventually, by the end of the day it’s just hot water! I’ve never been a heavy medicator when running. I know ultra-runners who take caffeine pills and ibuprofen by the fist full in their events. To be honest with you, I just don’t think that is healthy. I think it’s probably a crutch that they could train away from. But, everyone leads their own life. I will take a caffeinated gel before a race or when it gets hard late in a marathon to get that boost of energy. Today we talk about caffeine. Then in Section one I’m going to re-read a piece I wrote in 2013 when I was coming back from my 18 month dalliance with plantar fasciitis. I have this tradition of writing a piece before every Boston Marathon. I’m glad I did this because It’s an interesting historical document. As you listen to it remember what happened in 2013. I ended up having a horrible race. I was walking by Newton. And because of that I was behind where I usually would be. I never made it to that finish line. Or, more accurately I made it to that finish line in 2014. In section two I’m going to talk a bit about pandemic shopping habits. It’s been a once-in-a-lifetime opportunity to observe consumer behavior. I find it interesting. When I was working in my garden I had my phone in my pocket and was trying to listen to podcasts. I realized how noisy it is in my neighborhood on a Saturday. There are various saws and lawn equipment buzzing. There are planes flying around overhead. The dog is barking his fool head off at hikers in the woods and walkers on the street. It’s a cacophony! I’m still staying off my knee. It will be six weeks on Friday this week. I had my appointment with the knee guy. X-rays didn’t show much except I have very little arthritis in my knees. I’ll give you a little play-by-play on the dance. I went into the office early on a Monday. They gave me a clipboard with paper to fill out. Each piece of paper asked the same questions about name, DOB, etc. I got through two of them before I was called in for my X-rays. Then I was hustled into an exam room with my clipboard. Changed into a very utilitarian pair of exam shorts. The lady, who is not a doctor but has the same basic training as a doctor and I talked about my injury. She poked and prodded a bit. I asked her if she wanted my clip board, she said no. Then the Dr. himself joined me and went through the same routine. At one point he started talking about me in the 3rd person which was confusing. “I’ve got this gentleman who’s a runner and wants to keep doing it…” And I’m thinking, “Do I know him? Sounds like I should.” He said the knee looked a little swollen and recommended the MRI and a follow up. That was my 5 minutes or less with the Dr. Then another lady, who was not a doctor, came in with the MRI information. I asked her if she wanted the clipboard and she said to leave it in the room. No one ever looked at it. It’s probably still sitting on a chair with all my personal information for the other patients to read like an old copy of magazine. I was already familiar with the MRI process from my injury in the fall – so that was easy – I got that this week and have my follow up 5 minute phone call with the doctor next week. Where he will offer vague comments, painkillers and physical therapy. I will thank him and decline that offer, now a few thousand out of pocket dollars closer to my deductible, and get back to work, as I have always done. And you should too. That’s all we can control. We keep positive, put in the work and let the road come to us. 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) … 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. … Section one – 2013 Boston Marathoin - Voices of reason – the conversation David Hellard – Caffeine Bullet THE BENEFITS OF CAFFEINE IN SPORT Fat Mobilisation Caffeine releases fat into the bloodstream, mobilising fat stores and delaying muscle glycogen depletion. Caffeine allows athletes to train harder, longer and faster before becoming fatigued - allowing you to get a new personal best, gain extra places in a race or those last few reps in the gym. Reduced Perception of Effort and Pain Caffeine affects the central nervous system, influencing the dopaminergic and other neurotransmitter systems, decreasing the symptoms of fatigue. A reduction in skeletal muscle pain and force sensation also lowers the perception of effort making it easier to train hard and go beyond your mental limits. Improved Focus and Concentration Caffeine users maintain a higher dopamine concentration especially in those brain areas linked with 'attention'. Through this neurochemical interaction, caffeine improves sustained concentration and focus. Not only great for the office, but mental fatigue also plays a vital role in performance in endurance events. Section two – Pandemic Shopping - Outro Ok my friends we have Shaked and jittered from our caffeine through to the end of episode 4-452 of the RunRunLive Podcast. Now it will be impossible to sleep tonight. I went in Yesterday and got my first vaccine shot. Yay! It was the Moderna vaccine. Moderna is a Boston company. I got it in the early morning. Have my second shot scheduled for May. I felt fine all day, I bit thirsty, but fine. Worked in the garden and stacked some wood and ran my errands. Then I met my buddies for a trail ride on the mountain bikes. It was a wonderful ride until I crashed as we were coming in. It was one of those weird things that happens so fast you just can’t respond. We were crossing a road section, going slow, talking. I had my right hand off the handlebars for some reason. Frank drifted in front of me so I instinctively pulled the brake on the left which, is, unfortunately the front brake. The wheel locked and my momentum threw me over onto my right side. Didn’t hit my head but landed pretty heavy on my side and was in a fair amount of pain. Still am today. Seem to have a good bruise on that latissimus and the rib. But I’ll live. The weather has been fantastic. Warm and dry. The trails are all dried up. I got a surprise visit from Just Plain Dave our ultra-running friend who lives a bit south of me on Thursday afternoon. I couldn’t run but we went on a 2-3 mile hike down by the pond and let Ollie get some exercise. It was good to get out and talk to someone. He got to experience the canine crazy that is Ollie Wollie the Crazy Collie. Ollie is turning 2 years old and he’s starting to mellow out a bit. Dave and I talked through my new SciFi podcast and he helped me with some plot points and recommendations on character arcs. It’s been fun producing that and I think the last couple chapters have been really good. Don’t’ forget to go to subscribe, either on Acast or iTunes, it’s After the Apocalypse. Leave a review. Tell some friends. Send me some feedback. And finally, I have a editorial clarification for my friend Russ who used to live in Duchess. He sent me a note that he was disappointed in me for referring to R2D2 as a ‘humanoid’ robot in the last show. Yes indeed. You are right. I meant “human-like”. Probably should have gone with C3PO. But, my point was we are still a few years away from a general AI that can enable robots to do all the things a human can. There was an actor inside of R2D2 in the Lucas films. English Actor Kenny Baker, at 3ft 8 inches tall was R2D2’s inner human. I’ve had a lot of adventure for a couple weeks haven’t I? The next thing I have on the calendar is the Patriots Day Mile, which is a virtual race put on by the BAA next Monday. I’m going to take the week off anyhow. I should be able to run a mile. I liked the hat, so I signed up. After that I am signed up for Hood to Coast at the end of August and the Boston virtual in October. I signed up for the virtual because I don’t want to waste a charity bib and I don’t know if I’m going to be able to requalify, ever, and it counts towards my streak if I do decide to try and run going forward. I’m starting to consolidate on a plan. The last few times I’ve had these types of injuries I’ve switched to cross training to build strength and flexibility while letting my legs heal. I’m thinking I’ll join the gym now that I’m vaccinated and perhaps start hitting the pool and the weights. I think the change will do me good. It always has in the past. That’s the opportunity. Look ahead and see where the advantage is. Look inside and see what you’ve got for tools to use, and then use them the best you can. I’ve got that itch to start a new project. You’ve got to scratch that itch. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-451 – Dylan Runs and Writes (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4451.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-451 of the RunRunLive Podcast. How’s everyone doing? Spring has arrived up here in New England. We will lose the last of the snow today. There is one dirty little pile in the lee of my stone wall in the front lawn that has been tenaciously hanging on. The weather has been fabulous these last two weeks. Up into the 50’s and 60’s Fahrenheit. What we call mud season up here. Quickly followed by allergies and black flies, and settling into mosquitoes. But, in all seriousness, It is a interesting thing to be able to watch. The animals know it’s spring before we do. Less than a month ago it was snow and single digits but the birds knew spring was coming. You could here them in the mornings busying up new nests and beginning the process of raising the next generation. I was walking Ollie on morning this week and I had to pause and marvel at the noise. This time of year, we have what are known as vernal pools. That’s where the water gathers during the spring melt in glacial hollows. They only manifest this time of year. They are ephemeral pools of water. They dry up by late June. Because of their ephemeral nature they have no fish in them. Because there are no fish the local amphibians and insects run riot like partiers on a South Beach spring break. I had to stop and listen because the level of noise from the frogs coming out of this vernal pool was so loud. Where less than 30 days ago it was frozen solid. Life finds a way. We all find a way. I am still laid up with the sore knee. It’s been 4 weeks off running. I did try a little bit of running but it needs more rest. I have experience with these things. It’s typically 6-8 weeks, unless there’s real damage, then it could be 6 months. I’m ok with that. With these nice days I wish I could be out in the woods with Ollie. I’ve been riding my bike more as the weather improves. It will take me a couple weeks to get my bike legs back. I’m lucky enough to have a lot of experience with both road biking and mountain biking, and to have enough equipment to do both without an large expenditure! In between I’ve been doing core workouts and long yoga sessions. Today we talk to Dylan who is a writer of young adult fiction. I ran into Dylan through our friend Ann who we’ve had on the podcast. Dylan is a runner and I talk to him about running and writing. In the back of my mind, I have always wanted to be a writer, because I enjoy the process and get great satisfaction from the work. This has always been true. At one point I was pursuing journalism in college but realized that wasn’t going to provide the standard of living I wanted, and instead I turned to business. This project of RunRunLive came from my desire to write again. It forces me to write something for every show. I think the lesson here is that you can still pursue those things you’re passionate about, throughout your life. You can clear a space for whatever that is and still put boiled potatoes on the table. There’s always a tradeoff. Or you can choose to go all in, like Dylan and make a career out of it. It’s your decision. It’s not an either/or decision. It’s and either/and decision. Let’s face it, there are millions of us runners who will never win a race. But we still have that passion. We still like to get out and find our own personal edge and derive that satisfaction. My new podcast, After the Apocalypse, is letting me play more in science fiction than I have before. I probably won’t win a Hugo award from it, but I’m learning stuff and enjoying the process. That’s the lesson. Find a way to explore things that you might be passionate about. There’s always a new adventure on the horizon. 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) … 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. … Section one – Knee injuries - Voices of reason – the conversation Dylan Roche – full-time journalist, blogger, and novelist Sure! Here's a headshot, a picture of my book cover, and a picture of me at a book signing, whichever you think would work best for what you need. Here's my bio: Dylan Roche is a full-time journalist, blogger, and novelist based in Annapolis, Maryland. When he isn't busting out words on his laptop, he can usually be found going on long-distance runs or training for his next marathon. His first book, The Purple Bird, debuted in 2019, and he's currently working on the next installment of the series. Follow him at or on and at @dylaniswriting Section two – Robots - Outro Ok my friends we have, what?, Roboticized? Limped? Written? through to the end of Episode 4-451 of the RunRunLive Podcast. What ever it is, here we are. Like I said earlier, I’m still nursing a sore knee. I made an appointment to take some pictures. See what’s going on in there. The snow is gone, and that makes Ollie sad, because one of his favorite things was to pee in the snow. It is like one of those fancy restaurants where they put shaved ice in the urinals. Shout out to our friend Tim who’s embarking on the Appalachian Trail next week. That’s a cool adventure, and I can tell he’s excited about it. … I’ll tell you a story about the last time I had a knee problem. I think it was 2004. You may not have heard this story as that is pre-Podcast – unless you were reading my blog at the time! I used to have an office in Quebec City. I used to drive up there because it was easier than flying. I think it was the end of the summer, but I can’t be sure. Buddy was just a puppy, maybe 9-months old. I was only a few years into serious running. I had spent a couple years with Achilles problems but was in a comeback of sorts – running very well – lined up to requalify. One morning, after rushing through my run, jumping in the shower I headed out, as usual in a rush. A few aggressive mosquitoes got into the truck with me. As I was leaving my driveway and my neighborhood I was swatting at these mosquitoes and took my eyes off the road. I ran into a telephone pole less than a ¼ mile from my house. Yes I did. Low speed, but enough to total my truck. I had my seat belt on but smashed my knee into the dashboard, among other things. No one believed the mosquito story. They figured I was on the phone or eating something. I sorted it out and went on with my trip but there was something not quite right in my right knee. A visit to the knee doctor confirmed that I had broken the end of the patella. I was off my feet for the better part of 6 months. I remember returning to running with Buddy in the trails behind my house, overweight and out of shape. I remember those first few runs were the dog would literally laugh at my slow progress, and I would tell him to enjoy it because I would some day still be running when he was gone. I slowly, and then rapidly got into shape, through training and racing. I eventually requalified that fall and ran the next year’s Boston. I lost some speed in that layoff that I would not get back, but I found new adventures in trail running, and mountain running and ultra-running that enriched my life. A few years later I found you folks as well and that kicked off a whole new epoch of adventures. I’m going to believe that I’m in that same place today. That in in 2 months or 2 months or six months I’ll be climbing back out to new adventures. That’s what I will focus on. New opportunities and new adventures. That’s what you should focus on as well. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-450 – Tom Grilk CEO BAA (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4450.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-450 of the RunRunLive Podcast. Since we, you and I, have arrived at a milestone of sorts, we’ve got an extra special show for you today. Somehow I got past the rational screeners of the BAA and got Tom Grilk to do an interview with me. I had not planned for this to coincide with the announcements around this year’s Boston Marathon, but it did. I just happened to be talking with Tom while he was being chased by NPR and all the other real news organizations. He literally hung up with me and then spoke with NPR. Apparently there was some kerfuffle around letting people run Boston who had not ‘earned’ the right. You know, all that typical stuff around Boston. Anyhow, like I said before I have been an admirer of Tom from afar for a long time. He grew up with the local marathon royalty and now gets to hang out with the marathon royalty of the world as the CEO of the BAA. It’s a good chat. Tom is a well-spoken, thoughtful guy. And a runner. Since we were arriving at a milestone episode I figured I’d put his interview in here. In section one I’m going to talk about taking some time off the heal. In section two I’m going to give you a primer on a business bingo term that is all the rage these days. I have had a hilarious couple of weeks since we last talked. Remember I said I tweaked my knee? Yeah, so that’s a real thing. Haven’t run a step since that fateful Friday night hill workout. But it’s ok. I needed the break. Also in these two hilarious weeks was my wife’s birthday and our anniversary. Always a dangerous time. Fraught with opportunities to make an ass of myself. But, this year it was hilarious. I came down with some sort of plague. Not sure what it was. It might have been psychosomatic. Maybe stress related? I took a test for the currently popular plague, and it wasn’t that. But, here are the hilarious symptoms. I got a horrible rash over some large swaths of my body. Had to go to the clinic and get some prednisone. The fake Dr. at the clinic told me I had scabies – which, although matches the symptoms was not entirely possible given that I’ve been locked in my house for 12 months. At the same time I had 3-4 days of horrible gas. Like drive the humans out of the house gas. Like, painful, have to mute the zoom call every three minutes gas. Yes, and this is the set of symptoms that my long-suffering wife had to contend with during our anniversary. You can’t make this stuff up. Well, you could, but it wouldn’t be as funny. I’m out the other end of it, pun not entirely unintended, but I haven’t done a workout in two weeks, and I find myself oddly humbled and sanguine. I also drove my mom down to Foxboro to get her second shot of the vaccine which is a load off everyone’s mind. Poor Ollie is suffering through this as well as he creeps up on his 2nd birthday. No runs for him. I did manage to limp in a walk or two. But he doesn’t like to sit around. I’m going to give the knee a full 3 weeks off before I test it. One of the things I’ve learned over the many years is that coming back to early doesn’t pay. Tomorrow I’m going to take my old bike Fuji-san out for a roll. I’ll work in some strengthening yoga this week. We’ll see if we can’t get back out on the roads next week. Happy St. Patrick’s Day. I think I read that I can claim Irish citizenship because my Grandmother was an Irish citizen. Not sure what that buys me. I’ve never been to Ireland and would love to visit. Put that on the bucket list. Can you believe that it’s been over a year since I’ve gotten on an airplane? Holy cow!. Who knew? The world ahs changed so much in my lifetime. Change is where it’s at. There’s an old joke that everyone should embrace change, except, of course the people who are telling you to embrace change. Change is great, as long as it’s happening to someone else, right? It’s a journey. What I like about talking to Tom is that he’s discovering new things and helping the BAA bring change to the Boston Marathon. It’s a real skill of management to shepherd something with so much history through positive change. If you look at happy people, successful people and admired people they haven’t led calm and peaceful lives with no change. Just the opposite. Their lives have been filled with rapid and abrupt change. How they dealt with, or reacted to, or led through that change is what makes them happy and successful. So – my friends, don’t ask for a passive life that rolls down a smooth road from cradle to grave. Lack of change is not peace. Lack of change is stasis and ennui. Give a big hug to the bumpy road of life and smile you way through it. 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) … 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. … Section one – Healing time - Voices of reason – the conversation Tom Grilk – CEO BAA Tom Grilk Executive Director, Boston Athletic Association Tom Grilk is the Executive Director of the Boston Athletic Association, which annually conducts the B.A.A. Boston Marathon as well as a number of other athletic and community service events. He is a long time member of the Boston Athletic Association, having served on its Board of Governors since 1990 and as its President (outside Board Chair) from 2003-2010. In 2011 he assumed the role of Executive Director of the Boston Athletic Association, with responsibility for the day-to-day management of the organization. During his tenure he has worked with the B.A.A. Board and staff to strengthen the B.A.A. as an organization, especially from a managerial perspective. He has also worked with the Board in shaping the B.A.A.’s short and long-term development across all areas of the B.A.A.’s activity: the conduct of athletic events, the operation of community service initiatives, and the training and development of athletes. He practiced corporate and business law over many years in and around Boston, both with the Boston law firm Hale and Dorr and serving as counsel and general counsel to several well-known companies in the information technology and semiconductor fields, including Digital Equipment Corporation, Teradyne, Inc. and Brooks Automation, Inc. As a lawyer he worked in the fields of securities law, M&A transactions, corporate governance, compliance, dispute resolution, competition law, commercial law and intellectual property. He is a graduate of Cornell University and received his Juris Doctor degree from the University of Michigan Law School In addition to his duties as Executive Director, Grilk has had his share of hands-on experience with the Boston Marathon, the B.A.A.’s premier event. He has been the marathon’s finish line announcer since 1979 and is a former competitor, having run a personal best marathon time of 2:49:03 in 1978 and a Boston Marathon personal best of 2:54 that same year. Section two – Digital Transformation - Outro Ok my friends digitally transformed through to the end of Episode 4-449 of the RunRunLive Podcast. No algorithm will ever be able to run a marathon, right? We set the clocks back! One less hour to get stuff done! My old man running group went out this morning for 7 miles. Frank’s coming back up to speed since having his second hip done. Tim has decided to just ignore the weird feeling in his knee. Brian is chugging al long at 2 runs a week. And I rode my bike alongside them. The knee feels better. A previous version of Chris probably would have taken it for a test drive today, but I’m going to give it another week to heal before I test it. I’m going to start easing back into things this week. With the longer days I should be able to get out on Fuji-San, my old road bike a few times and I’ll start working in some long yoga sessions for strength and stability. Then I’ll spin up the running slowly, or not. I could use a break. We’ll see. I do have an itch to get out and see some new places and maybe that means run some new races now that the pandemic seems to be waning instead of waxing. I took my Mom to get her second vaccine shot but I’m still at the back of the line. Could I claim over-training as a medical condition? I am up to 11 episodes of my new apocalypse story podcast project. I do appreciate any podcast love you can give it. I have to figure out a way I can get some more eyeballs on it. I don’t’ have the time or capital for the marketing it needs! You can search for it on your favorite pod-catcher as After the Apocalypse. Is there anyone who Doesn’t have a podcast these days? It seems like everyone just paired up to interview each other. I got a new product to test out. It’s called . The owner sent me some to try. It’s like a caffeine candy with 100mg of caffeine in each candy. I haven’t tried them yet. I do like my caffeine though. I think these might be a good kick in the ass late in a long run. The timing is poor with me not currently training, but I’ll let you know when I get to them. … I know I’ve been a bit maudlin recently. The long pandemic, the cold dark days of winter, my training not going great, my work being a pain in the butt… It all weighs in on top of a guy. But it’s not a reason to despair. It’s a reason to celebrate. We get to do these things. My life is filled with health and prosperity. I’ve got things I want to do. I’ve got things I get to do. You do too. You may feel like you’re shoveling water, but you get to choose. You could walk away. You could buy a van and sell your house. No one is stopping you. You, my friend, whether you believe it or not, are in control of your life. I always liked asking Dave MacGilvray what his favorite adventure was. Because he’ll always say “the next one.” And he’ll say it with conviction. I’ve got a lot of things I want to do. And I’m doing them. You’ve got a lot of things you want to do? You should just start doing them. As a crunchy old New Englander said: The woods are lovely, dark and deep, But I have promises to keep, And miles to go before I sleep, And miles to go before I sleep And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-449 – Your Spring Nutrition Plan (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4449.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-449 of the RunRunLive Podcast. Are you hungry? Are you feeling a bit porky after this long winter of our discontent? Well that’s good! Because today Rachel my nutrition coach and I talk about how to tackle that spring nutrition plan. The do’s and Don’ts and some simple things that can lead to success. In section one I’ll walk you through a long tempo run. In section two I’ll talk about tall birds stabbing frogs. It’s been an interesting couple of weeks since we last spoke. I was supposed to be wrapping up two weeks of hard training this week with another 3 hour long run today. But, I seem to have tweaked something in my left knee running hill repeats last night. That’s the danger of doing high effort, high impact workouts on tired legs. Eventually something gives up. The benefit is, if you get through, you have a big improvement in your fitness and your capacity to race. If you get through, that is. I was hoping to get through this week and hit all my workouts, but the old body is talking to me. It’s telling me that I’m not stretching enough, that I’m doing too much too fast and I’m not giving myself enough time to recover. It’s been challenging because my job is taking up too much time. Time in the mornings. Time in the evenings. That I would normally have for training. I don’t complain (much). I focus on getting the workouts done. But this leads to two things that raise the risk of injury. First is the weather. I can’t control the weather. And I do believe there is no such thing as bad weather, just soft athletes. But, this means I’m throwing some extra work at my body having to deal with the snow and ice on the trails and the slippery roads. Second, because by the time I get out to do my workout it’s late and I’m emotionally drained. That’s important, because for these bigger, harder workouts you really need to be able to bring your mental ‘A’ game. The quality of the work suffers. I’ve been skating on thin ice, (pun intended), for a few weeks now and it caught up with me. I don’t think it’s serious. There’s nothing swelling or aching. Just a sharp pain when I put weight on the flexed knee – think lunge mechanics. So – instead of my long run today in the freezing rain, I’m talking to you! Had a great email from an old friend of the show yesterday. Those of you who have been with me for a while might remember who did all the running parody songs. He told me that someone with another running podcast had found the old songs we made and interviewed him. I remember running in Seattle with him when my wife and I were out there on vacation, maybe 2013? I told him I had just watched the Rockumentary on YouTube and had a new song idea for him. It’s to the tune of “All the Young Dudes” – but the parody would be about a runner who left some gels in their gear bag in the trunk of their car and the gels exploded all over their running stuff before a race. It’s called “All the old Gu’s”. It would go like this: All the old Gu's, Stuck in my shoes, Banana Gu's, Stuck in my shoes, It’s a guaranteed hit. The weather is turning here. We’ve got a bit of melt. This means the trails will go from snow, to ice, to mud, alternatively until the end of April. I’ll be honest. I’ve been getting the anxiety as much as everybody else during this house arrest. There are some days where I just don’t want to show up on Zoom or talk to anyone. These long days where basically all I do is roll out of bed, work all day, go for a late run, read for a few minutes, fall asleep and do it all over again feel like a treadmill. By the time I get back from my run it’s after 8:00 and I’m asleep by 10:00. On a positive note the days are getting luxuriously long now – the sun is up at 6:30 and sets after 5:30. If I didn’t have a standing call at 5:00 I might be able to run in the daylight! And I’m getting plenty of sleep. I’m probably averaging more than 8.5 hours. And I don’t have time to do anything harmful or stupid. So there’s that. It’s in situations like this that we endurance athletes have an advantage. We can look at this life like a marathon or an ultra. We can appreciate the sucky days, even if we are stringing many together in a row. We can stand back from it and realize that all we have to do is keep moving through the suck. All we have to do is keep going with consistency, even when the joy and enthusiasm leave us. Consistency and perseverance will overcome any obstacles eventually. So, don’t be downtrodden or disheartened in this winter of our discontent. Just keep showing up. And if you can show up with a smile in your face, that’s even better. 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) … 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. … Section one – The Long Tempo - Voices of reason – the conversation Rachel Shuck – Next Level Fitness Here is my contact info and an attached pic :) Email: rachelshuck @ nextlevelnutrition.fitness Website: Section two – Memories and Notebooks - Outro Ok my friends We’ve eaten a good breakfast and that allowed us to get through to the end of Episode 4-449 of the RunRunLive Podcast. I always like talking to Rachel. She’s actually working with my wife right now and it’s weird for me to be in the other side for a change. Next week I’m going to be talking to a runner who is also a writer of young adult fantasy fiction. Interesting stuff. He said he liked my new apocalypse podcast () but I think he might just be shining me on! By the way thank you for all the listens and the reviews on iTunes. I appreciate it. The writing and editing has been very satisfying. And on the horizon I’m coordinating a call with – who is one of the leaders of the BAA here in Boston. A real mover and shaker in the Boston running scene. If you have not listened to the I would recommend it. A couple of Tom’s interviews are outstanding. is amazing and Boston win in 2018 told through the lens of a couple of insiders is amazing. There aren’t that many episodes and it appears to have pod-faded but the ones that are out there are good and Tom does a great job. Very polished guy. I’m looking forward to Massachusetts getting it’s act together on the Vaccine so I can get back into an airplane. Boston has been pushed out to October. I’m not sure whether I’ll run or not. At this point I’m stuck in the end of an age group. I wrote a post on this, probably 10 year’s ago! Called “Crazy Eights”. The qualifying standards are linear but your ability loss in non-linear, so when you hit an age that ends with an 8, qualifying is really hard, especially with the new times. I’d have to run 3:35 marathon to qualify. Which doesn’t sound that hard in theory, but I think it’s beyond my grasp. The thing is, in a scant 12 months I get another 15 minutes which reels it back into the realm of possibility. You never know. It’s such a heavy lift right now I’m not sure I have the mental capacity to do it again. … We opened this podcast today with the concept of consistency. I think it’s only appropriate that we close it with a discussion of habits and to-do lists. I had an interested philosophical conversation with myself this week. I had it with myself because there’s no one else to talk to in the apocalypse. Accept maybe the dog. But his philosophy is much more rudimentary and deals mostly with balls and runs and occasional belly rubs. Frankly, that’s what I like about dogs. Theirs is a more honest philosophy then we will ever achieve. I was thinking about habits and tasks lists. What precipitated this was a few recent experiences and some environmental stresses. My current job has me scrambling to keep up with a seemingly endless flow of tasks. My current training plan is getting into the dark place where workouts are apocalyptically challenging. We are deep in the heart of darkness winter-wise in New England. That’s a snapshot of life at a point in time. A seasonal cycle. I know this. But it still causes pressure. A long day on the video calls with clients who have intractable problems that require my attention, my accountability, and my empathy. Followed by a long, hard workout in the dark and snow. Left with a scant hour of consciousness to maybe grab a quick dinner, read a chapter in a book and fall into a worried sleep, only to do it all again the next day. Like I said, I know this. We all have these times. These dark places. That is the seasonal nature of life. And we develop tools to deal with these dark places. Tools to survive so we can enjoy the sunny times. One of these tools is habits. Habits allow us to get more done more efficiently. If you can habitize yourself to get up, do the work, and be rigorous about the tasks in front of you, you can get through to the other side. But, this week in the philosophical discussion with myself I questioned the outcome assumptions. We build these habits so that we can get things done, but why? What does getting these things done have to do with anything important? Isn’t this just an attempt to automate rote and joyless activities so that we can get through them faster without giving as much? It starts to feel like you’re bailing the ocean with a toy bucket. The justification in optimizing the task list and building habits is to be able to free up time to do the things you want to do. In my philosophical discussions with myself I realized that this justification was just another form of a classic lie. The classic lie is that by making you more efficient we are going to free up time to do ‘more important things’. Whether by choice or rule, that’s not what happens. What happens is that as soon as we lift one plastic pail of tasks out of the ocean another pail-full of tasks flows in behind to fill the void. Until you are at capacity again. You aren’t doing ‘more important things’. You’re doing more of the same stuff faster with less attention and no joy. Now, one saving grace of the habit hamster wheel is that it promotes or creates consistency. And there are many important goals that require consistency. For instance, if you are training for an event – consistency trumps everything else. If you are saving money for a worthy thing, again, consistency trumps everything else. There is power in consistency. Habit promotes consistency. But there is also a mindless spinning of the endless wheel that you have to put a foot to or you will habit yourself into a joyless grave. So – as you and I get on with our weeks, let us not be a slave to habit. Let’s be brave enough not to finish a task list. Let’s look at these things and ask ‘why?’. And then say ‘no’. Find those things that give you joy, not pleasure, joy. Use your magnificent to-do lists to schedule a few of these things into you habit hamster wheel. Take an hour and a half in the middle of a perfectly good workday and go out for a run in the sun. No one will ever know. When they ask you why you didn’t do X or Y you say “I’ve had to prioritize recently and I just haven’t gotten to it.” Which is the truth. And then if you’re extra Machiavellian, you can ask a follow up question. “Is there any way I can get some help with some of this stuff? I hate to leave it half finished.” That’s it. Do your best. Make sure you remember to stick up for yourself. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 – A Mid-Winter Tale (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/AMWT.mp3] Link Hello folks this is Chris. Unfortunately I wasn’t able to find the time to podcast this week. I don’t know about you folks but I’ve had a crazy couple of weeks. Actually it’s been pretty crazy since before the holidays. I won’t bore you with the details but my job has been super time consuming. I’ve got calls starting in the morning every day and also in the evenings. And you know the morning time is my writing time. But, I’ll give you an update. I wrapped up my week of training last week with a stellar 30K long run on the roads. We got more than a foot of snow and it was too soft to do a multi-hour long run in. I was worried about switching to the road so abruptly. And I did pick up a little soreness in my plantar, but for the most part it was a great run. Let me tell you the story. I set out from my house in the direction of the rail trail in the next town over. I figured if the snow was going to be packed down and passable anywhere it would be on the rail trail. I can get to the midpoint of the trail about 10K from my house, so I headed out nice and slow in that direction. It was a sunny day, no wind, but pretty cold. I did my errands in the morning and waited for it to warm up a bit. The roads were dry but with the snow there were some places where the shoulders got a bit skinny. I wanted to avoid too much hill work and stay on back roads. I wore my vest with the two 500ML mammary bottles under my outer layer because it was in the high-teens, low twenties. After the previous week’s bad adventure with the spoiled gel I decided to go full ultra-fuel and keep it simple. I made a nice organic peanut butter and honey sandwich on Dave’s 21 grain bread. I cut it into 3X3 chunks – so 9 bite-size pieces and threw them into a plastic bag and stuffed them in a pocket. When I got to the trail It was impassable. I stopped to eat a couple pieces of sandwich, take a drink and figure out what to do next. As I was standing by the side of the road, basically having a stand up picnic, cars kept stopping and waving me across. And I was like, “no, I’m not crossing.” I finally had to scootch back into a driveway to stay out of their line of site. I figured I was an hour in and felt pretty good, so I’d just keep going east and see where I ended up. I vaguely knew where I was. I headed out through the back roads of Westford and east into Carlisle. Babe Ruth lived in Carlisle when he played for the Red Sox. Eventually I came to a main road. I was trying to figure out where I was. I only needed a few more minutes, so I mentally flipped a coin and turned left. I’m glad I did because in a couple hundred feet I came upon Great Brook State Park. This is a good-sized park in Carlisle that I’m familiar with having mountain biked in there a few time. I learned that I am about 9 miles away from the park crow-fly if I take the back roads. Which is cool. With the snow, they had opened it up as a snowshoe and cross-country ski venue. The place was packed. On the east side they were selling tickets to get in and ski. I asked if I could go into the trails on the west side where people were snowshoeing. They said it was ok. The trails were packed down and perfect for running and it was beautiful. The sun was high and families were out. I just ripped around in the woods for a few minutes. Then I popped back out on the road and headed back home after eating some more sandwich and taking a drink. Really beautiful day. On my way out I had noticed that it was apparently trash day in Carlisle because all the trask cans were out at the end of driveways. I began playing the beer can game that I like to play. The way this works of course is that you pick up a beer can that some a-hole has tossed out the car window and you drop it in the next trash can. I felt pretty good now, still running well. Not fast. But well. No crash. Good energy. And I crossed back into Westford. As I was coming back through Westford, I got cocky. I saw a brown paper bag in the snow bank and figured I’d throw it out. It turned out to be a empty fifth of vodka. Which is a good-sized bottle. And a glass bottle too. Then I see a Bud-light tall boy and grab that too. So I’m running down the road carrying an empty vodka bottle in a brown paper bag like a football and a big beer can and I realize “Oh Crap!” it’s not trash day in Westford and there’s no place to put these. I went on for a mile or so like that looking in peoples’ driveways and such, but eventually gave up and put them back into the snowbank. I chose and obvious place at the corner of a neighborhood figuring someone would pick them up. Ce’st la vie. As I was heading up Powers road towards my house I realized I was going to be short on my planned time so I re-routed through the Nashoba Mountain ski area. It was packed too. I guess the virus is afraid of heights. I stopped at the kiddee slope to see if I could find my running buddy Bob who is a ski instructor there, but I didn’t. I kept going, starting to get a bit leg-tired now, out through the back to the tubing hill. It was a perfect day for tubing. Plenty of snow and cold enough to keep the snow fast. Of course the tubing hill was packed as well. As I churned through watching the kids rocket down slope, I thought about how we would do this when I was a kid. We’d grab something totally dangerous, like a cafeteria tray or a trashcan lid or the hood of a VW and we would break our necks sometimes. Even our official sledding implements were super dangerous. My family had a 6-person toboggan. There was no controlling or turning these things. You just went until you crashed into something. I can remember falling off the toboggan mid run and getting my foot caught in the rope and being dragged down the hill at high velocity on my face. We had these things called ‘flying saucers’ that were plastic disks that you sat in. They had no steering or padding or anything. You just went until you wrecked. But the pros had sleds. The old Flexible Flyer. You sanded down and waxed up the steel runners. Then you hauled ass down the hill face first on the sled. You could steer them a little bit and at high enough velocity you could sort of Tokyo drift around the corners. Anyhow, that was what I was reminiscing about as I wrapped up my 18.6 miles. I had not planned to run a 30K. I was just running by time. It was serendipity. Felt pretty good. Didn’t eat the whole sandwich. Wasn’t sore on Sunday. Ran an hour with my buddies the next day. Good weekend effort. … Work being so crazy and time consuming reminds me of another story. This one is a SCUBA story. Anyone know what SCUBA stands for? Self-contained underwater breathing apparatus. In my 20’s I used to go diving for lobsters off Halibut Point in Gloucester. I had a bunch of hand-me-down SCUBA stuff. But we never went deep and never more than one 80 tank. So we really couldn’t get into too much trouble. I remember one afternoon; my buddy Keith and I went out. We had to hike a bit out through the state park to get to the shore. It’s a good place to lobster dive because the shore is rocky and drops off quickly to 30-40 feet. And by rocky, I mean big chunks of granite. Like refrigerator size. To get to the water you had to climb down the rocks and jump in. Now, if any of you know anything about SCUBA diving you know there’s a bunch of equipment involved. You have the tank. A hose comes off the tank and connects to the thing you put in your mouth, called a regulator. The regulator allows you to breath off of the tank. Then you have your mask with a snorkel attached. The water in the Atlantic off of Gloucester is pretty cold, even in the summer, like 60’s. So you have a wet suit. You wear fins so you can propel yourself. All good so far. But the part that non-SCUBA folks don’t get is that you need buoyancy regulation. Any of you triathletes know that if you have a wetsuit on you float. With the whole point of SCUBA being the underwater stuff you need some way to overcome the floating of the wetsuit. The way you do this is to strap a bunch of medieval looking lead weights to a belt around your waste. The lead makes you sink. Which creates the opposite problem because you don’t’ want to get stuck on the bottom. What you want is to find that perfect buoyancy where you neither float, nor synch. This is where you have that last piece of critical equipment, the Buoyancy Compensator. This is like an inflatable life vest you wear. So, the way it works is, you inflate your BC – Buoyancy Compensator, jump in, snorkel out to where you want to dive, because you want to save your air for the dive. Then you put your regulator in and start deflating you BC until you sink. Easy peasy. I remember on this day the weather wasn’t great and the surf was pretty high. Pounding on those rocks. Makes it a bit tricky to get into the water. You have to get in, put your head down, use the fins and power out through the surf. Which is what I started to do as Keith was on the rocks behind me. It didn’t take long for me to realize that I had forgotten to inflate my BC. So, instead of snorkeling out through the surf, I was snorkeling straight to the bottom with 35 pounds of lead. Lucky for me, and I suppose you, I’m a pretty strong swimmer. Because I panicked. Nothing like in haling that first big gulp of sea water to put some adrenaline into the system. The smart thing to do in these situations is to drop your weight belt. It’s got a quick release on it. And then put your regulator in your mouth so you don’t drown. I didn’t do that. I treaded water with 35 pound of lead in the washing machine surf until I could get some air in my BC. The surf tore my mask off me. I caught glimpses of Keith looking distraught trying to decide whether he should come in after me. And, not to spoil the story, I lived to tell the story. We retrieved my mask and went back in to see if we could catch some dinner. But, that’s how I felt at my job this week. Like I was treading water in the heavy surf with 35 pounds of lead. But, I’m older now. I don’t panic as much. I’ve traded stoicism for panic. Here’s a tip for you. You can download a translation of Marcus Aurelius’’ diary for free. It’s basically his morning journal. He was the last of the good emperors. He was a stoic. And yes his son was Commodus, who, yes, liked to pretend he was a gladiator. But, Russell Crowe did not kill him. His wrestling partner Narcissus killed him. And finally to take you out, I heard a great piece of advice from the Olympic runner Alexi Pappas. It’s the ‘rule of thirds’. It says that if you look at any part of your life, whether it’s your work, your workouts or your relationships – a third of the time they are going to be good, another third of the time they are going to be OK, and the final third of the time they are going to be crappy. The key is to realize this when you’re in the crappy spots. For those of you who like math that would be a normal distribution. So my friends that is my race report for you this week. What shall we call it? The Lost Pirate 30K? The Tired Turkey 30K? The Old Man 30K? Your choice. We’ll see you out there.
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The RunRunLive 4.0 Podcast Episode 4-448 – Dave McGillivray Boston Marathon to Covid Vaccination (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4448.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-448 of the RunRunLive Podcast. How we doin? Here we are flipping the page to February of 2021. How about that? Big news from my side of the world, that being New England, is the cold. Cold, cold, cold. It was zero degrees F this morning. I just got back from 7ish miles in the woods with Ollie. We waited until after lunch and the temp came up over 20. Nice day, sunny, windless, cold. It’s really good running in the trials right now. With the freeze, the ground is nice and hard. We got a couple of light snowstorms earlier in the week, maybe 3-5 inches of fluffy snow. With so much traffic in the trails these days it’s all packed down and hard and fast. It’s only icy where the spring come up. I had a pretty good week of running coming off the end of the infected toe. The antibiotics cleared the infection up. I took a bout a week off, but was back on it this week. I bought some silicone toe caps, toe protect that toe while it heals. They work really well for me. For some people they fall off, but for my big toe they fit great and keep the toe safe. I got back to training. Had a pretty good weekend, despite the cold weather. Friday I did a set of long hills in the cold, which were awful while I was doing them, but when I looked at the data were a decent effort. Yesterday I did a long 16 miler in the trails. Most of it was pretty sucky, but that’s how ultra training is supposed to go. You run until it sucks and then you run more. That’s the name of the game. And Ollie and I knocked out another 7 just now so that’s close to 30 miles in 3 days. That’s encouraging. I didn’t take Ollie yesterday for the long run. I thought it might be too cold for him. I didn’t want to chance him hurting his feet. For myself, I had to figure out how to carry water. The challenge with this weather is that your bottles freeze in under an hour in any handheld. And the bite valves freeze even faster on your packs. What I ended up doing was wearing my Aonjiie vest with the two 500ML bite valve bottles under my outer layer. I had my phone in an inner layer as well. That worked well. The bite valves didn’t freeze and I could unzip my outer layer to get a drink. I brought an old spring energy recovery gel from my ultra-bag; that bag where I keep all the ultra stuff, for fuel. But when I opened it up at the halfway point it tasted like it had gone bad. So – basically 3 hours in the cold with no fuel. My balaclava froze to my head. But I got it done and felt fine today. After the antibiotics and taking a week off I was noticeable chubby so I’ve been watching my food this week and have already knocked 5 pounds off. Today we chat with out old friend, director of the Boston Marathon, Dave McGillivray. He is a case study in resilience and the power of a positive attitude. This pandemic knocked his business of race directing right out from under him. He had to pivot. And he did. He’s now running the vaccinations at Fenway and Gillette stadium. Of course we also sneak in some Boston Marathon talk. In section one I’m going to talk about what to expect and how to counter the effects of aging as an athlete and in section two I’ll talk about work stress. Because I’ve had a really stressful week of work. And I got through it. Next week might be worse or better – but I’ll get through it. I try to show up with a positive attitude, have empathy and lead as best I can. I also know I’m not going to get everything done and I make choices about what to not get done based on what’s important to me. Getting my workouts in is important to me. Writing and communicating is important to me. You, you’re important to me. We’re in this together right? That’s what they keep telling me anyhow… 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) … 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. … Section one – The Aging Athlete - Voices of reason – the conversation DAVE MCGILLIVRAY– DMSE Sports WHEN DAVE MCGILLIVRAY FOUNDED DMSE SPORTS IN A MEDFORD, MA, STOREFRONT IN 1981, RUNNING WAS KNOWN AS JOGGING, WICKING MATERIAL WAS A TERRY CLOTH HEADBAND, AND SPORTS DRINKS AND RUNNING SHOES WERE IN THEIR INFANCY. OUR MISSION DMSE Sports is an industry leader in event management operations and logistics. From road races to charity walks, we pride ourselves on producing safe and technically excellent events by creating trusted relationships, paying attention to every detail, and executing flawlessly. DMSE strives to produce the highest-caliber experience, whether consulting on existing events or building and managing them from the ground up. OUR COMMITMENT Black Lives Matter. We at DMSE Sports have always supported that sentiment internally, but stayed silent externally. However, we want to be part of the change for good, and to do that, we recognize it’s necessary to speak out and stand in solidarity with those who are fighting for equality and racial justice. It’s time we become better allies. To externalize our internal anti-racist beliefs, to learn from those who have lived the experiences, to listen when they point to injustices and prejudice. Black and brown lives matter, and they deserve to have an equal opportunity for happiness, success, and long life. As a start, we will be donating all funds raised by the DMSE Foundation during the Medford2Medford race to organizations that directly support communities of color. This is just the beginning of DMSE's effort to effect real change. We know we have a long road ahead. OUR EVENTS The company and its 75+ consultants manage more than 30 major road races and charitable events per year, including: New Balance Falmouth Road Race Eversource Walk for Boston Children’s Hospital Camp Harborview Citython 5K Run to Home Base Boston Marathon Jimmy Fund Walk Delta Dental Mount Washington Road Race BAA Half-Marathon BAA Boston Marathon lululemon San Diego 10K TD Beach to Beacon Dick’s Sporting Goods Pittsburgh Marathon BAA 5K Feaster Five Thanksgiving Day Run Harvard Pilgrim Finish at the Fifty at Patriot Place BAA 10K “There are 3 rules I never break—No questions asked. 1) Call my mom back within an hour. 2) Tell someone every day that I love them. 3) Always say yes to Dave McGillivray.” — DAVID BROWN, CHIEF ADVANCEMENT OFFICER OF THE MASSACHUSETTS ASSOCIATION FOR THE BLIND & VISUALLY IMPAIRED THE EARLY YEARS Since 1981, DMSE has organized or consulted on more than 1,000 events, raising millions for charity and earning a reputation as one of the most thorough, well organized race management firms in the U.S. DMSE’s first event – the Bay State Triathlon at Wright’s Pond in Medford, Mass. – attracted 100 participants and was one of the first triathlons ever held in New England and the nation. McGillivray had competed in the 1980 Ironman Triathlon in Hawaii and brought the concept back to his native Northeast. A triathlete for years, McGillivray competed in eight Ironman triathlons and introduced the inspirational father-son team of Rick and Dick Hoyt to the sport. In January of 2011, he was inducted into the USA Triathlon Hall of Fame. Triathlons were just the beginning for DMSE. As the group organized more athletic events, McGillivray and his staff quickly earned a reputation as detail minded, safety oriented and creative thinkers in the competitive arena of event management. In 1988, the B.A.A Boston Marathon noticed and appointed McGillivray technical director of the world-famous marathon, and in 2001 he was appointed race director – a title he still holds today. PICKING UP SPEED As DMSE grew, McGillivray added to his team, hand picking the best in start and finish line management, lead vehicle programs, runner registration and results, while working with local volunteers, race committees and police and fire departments to create a smooth operation come race day. So when Olympic Gold Medalist Joan Benoit Samuelson had an idea for a road race in her hometown of Cape Elizabeth, Maine, she reached out to McGillivray and his team. The TD Bank Beach to Beacon 10K was launched in 1998 and is now among the most popular on the U.S. road race circuit, attracting some of the world’s fastest elite athletes and drawing rave reviews from participants. Others noticed as well. From the Bellin Run in Green Bay, Wisconsin and the Lady Speed Stick® Women's Half Marathon Series throughout the U.S. to Run to Home Base at Fenway Park and Run For The Dream in Williamsburg, Va., a DMSE race is known for being safe, organized, technically advanced and produced without flaws. No wonder that in 2000, McGillivray and his team received the prestigious Race Director of the Year award from Road Race Management. MAINTAINING THE PACE In 2014, DMSE added another high-profile event to the portfolio as the team was brought on to manage the Across the Bay 10K in Annapolis, MD, which has had more than 20,000 runners in each of the first two years! PHILANTHROPY DMSE Sports also is a pioneer in what is now one of the most important aspects of the athletic industry – combining athletics with philanthropy. Nearly every DMSE endeavor has that unbeatable combination of fitness and fundraising, giving back to the Jimmy Fund and Dana-Farber Cancer Institute, Boston Children’s Hospital, Lazarus House and many others. MILESTONES DMSE has been involved with more than 900 major events over the 30+years, but here are a few highlights: 1980 Dave McGillivray Running and Sports Center opens in Medford, Massachusetts 1981 Dave McGillivray Sports Enterprises (DMSE) is born, sets up offices in Medford 1982 DMSE directs first triathlon, the Bay State Triathlon at Spot Pond in Medford 1983 DMSE produces Cape Cod Endurance Triathlon, first Ironman-distance triathlon in the continental U.S. 1984 Dave McGillivray Sports Enterprises, Inc. is incorporated, April 19, 1984 1988 DMSE is hired as the Technical Coordinator of the BAA Boston Marathon. 1989 DMSE manages Boston Marathon Jimmy Fund Walk 1990 DMSE directs the Triathlon World Championship at Walt Disney World in Orlando, Florida 1993 DMSE manages Feaster Five Thanksgiving Day Road Race in Andover, Massachusetts 1996 DMSE assists with 100th running of the B.A.A. Boston Marathon with a record 38,000+ official entrants 1996 DMSE consultants hired to assist with venue management of all road events for Atlanta Olympic Games 1998 DMSE directs Goodwill Games Triathlon in New York City 1998 DMSE asked by Olympic Gold Medalist Joan Samuelson to manage the first TD Bank Beach to Beacon 10K (then the People Beach to Beacon 10K) 2003 DMSE creates its own foundation: The DMSE Children’s Fitness Foundation 2004 DMSE manages USA Women’s Marathon Olympic Trials in St. Louis 2008 DMSE assists BAA in managing USA Women’s Marathon Olympic Trial in Boston, Massachusetts 2010 DMSE launches four new races – Spring Training 10K Classic in Jupiter, Florida; Run to Home Base at Fenway Park in Boston; Harvard Pilgrim 10K at Gillette Stadium in Foxborough; and the Run Gloucester 7-Mile Race in Gloucester 2010 DMSE Foundation launches “Running in Places” program for Boston-area school children 2010 DMSE hired as consultant to the Standard Chartered Singapore Marathon 2010 DMSE hired to manage 2011 Run for the Dream half marathon in Williamsburg, Virginia, and 2011 Mt. Washington Road Race 2011 DMSE celebrates "30 Years Running" March 12 with more than 450 dignitaries, consultants, and athletes; DMSE hired to serve as the race director of the New Balance Falmouth Road Race in Cape Cod in time for its 40th running 2013 DMSE manages the 25th Boston Marathon Jimmy Fund Walk 2014 DMSE assists with the Across the Bay 10K in Annapolis, Maryland 2015 DMSE hired to direct the USA Invitational Half Marathon in San Diego, California 2016 DMSE manages the Runner's World Half & Festival in Bethlehem, Pennsylvania 2017 DMSE celebrates 20 years of managing the TD Beach to Beacon in Cape Elizabeth, Maine 2017 DMSE hired to manage the inaugural Fenway Park Marathon Section two – Managing Work Stress - Outro Ok my friends we have lined up in the parking lot between the barriers to get our shots through the end of Episode 4-448 of the RunRunLive Podcast. So I watched “the Dig’ on Netflix. I’ve been excited to see it. Because I’m a big history buff. And if you don’t know ‘the Dig’ is a period piece about the excavation of an Anglo Saxon ship burial in , on the coast of Suffolk in England. I won’t disparage the program but I was hoping for some archaeology and it turns out it’s more like ‘the English Patient’. Lots of feelings and relationships and very little actual Anglo Saxon. They don’t even show the helmet or mention king . So if you like British period dramas go for it. If you like archeology, not so much. The other wonderful discovery I’ve made in the last couple weeks are some very entertaining science fiction podcasts. Since I have my own “After the Apocalypse” podcast now – which you should go like and comment remember – I did some searching and found some others to listen too. There are three I’ve been listening to on my runs. The first is podcast that reads stories form Asimov’s magazine. The second is , another science fiction story podcast. And finally my favorite is . I think I like that one the most because the editor always sounds exhausted. They are all nice, little 20-30 minute chunk-size stories. Perfect company for running in the dark, snowy trails. Some are better than others. The good ones make the so-so ones worth it. Other than that I’m working my way through a Jimmy Buffet novel called “” which is refreshingly easy to digest. A bit of a palette cleanser – so to speak. Cowboys, boats, lighthouses – typically breezy Jimmy Buffet style. Cringe-worthy at time but unapologetic. And that’s what I have for you this week. A decent week. The days are getting longer fast now. 4+ minutes a day. The vaccinations are rolling out. We might even be getting on airplanes and gettiggn back out into the world soon. Stay warm. Stay strong. Be a leader, And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-447 – Mental Health in Lockdown – Dr. Sarb (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4447.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-447 of the RunRunLive podcast. Here we are, the middle of January and I’ve got a lot to talk about today. Which is good, because one of the things that bothers me about house arrest is that I don’t get enough experiential input. I’m not out traveling and running races so I have less input, less to talk about. I had to take a week off from running last week. I managed to give myself an infected toe. I’ll talk about that in Section One. It’s better now and I went out for an hour in the trails yesterday. It seems to be ok. I’m a week into a course of antibiotics and that seems to have cleared it up. The good news is that I’m not going to die a slow painful death from gangrene. The bad news is that I lost a week of training and I had to take a course of antibiotics. I don’t like taking antibiotics. IT wipes out all the helpful and friendly bacteria in your body as well as the cantankerous buggers living in your cuticles. The antibiotics mess up my digestion, especially with my diet that includes a lot of roughage. It basically gives me the digestive system of a Canadian goose. It also compounds the dry skin I get this time of year. I think in general we underestimate all the helpful things that a community of symbiotic bacteria do for you. Today we’re going to talk to Dr. Sarb. I’ve ‘known’ Dr. Sarb for many years from the online running community. He’s a New Zeeland based psychologist and is just now putting out a book about how to survive the Covid. I had some tech problems and had to cut him short so I had him send me a preamble which I’ll stick on the front of the interview. By the way why is it called New Zeeland? Doesn’t that imply an Old Zeeland? Isn’t this a British colony? Zeeland isn’t very British. In fact the is an old Zeeland and it’s north of Amsterdam in the Netherlands. The first people to ‘discover’ what would become New Zeeland were Dutch. Specifically a dude named Abel Tasman. Yup, that’s how you get Tasmania. At the time he thought he had run into Argentina. His GPS must not have been charged. Anyhow, subsequently the Dutch thought, hey, this place is made up of islands like Zeeland, which in old Dutch means “Sea Land” and so you have New Zeeland. In section two I’ll talk about living life like it’s improvisational art. … At the risk of being the crazy old etymologist, I want you to think about the word ‘compassion’. It’s a good old Latin word. The first bit means ‘with’ the second bit means ‘suffering’. Having compassion means the ability to understand and feel another’s pain and suffering. “With Suffering”. At this point most writers will go off on a screed about how you have to suffer for what you want. How passion is the ability to suffer for a goal. I’m not going to do that, although it’s a great screed. Very biblical. Has the smell of ancient empires and codes of honor to it. Unsurprising it’s Roman in origin. I’m going to talk about having compassion for someone else. Understanding and appreciating someone else’s suffering. If you think about anyone you know, live with or work with – to some extent they are all suffering. Whether they show it or not. And the ones that are suffering the most are the one’s that are the hardest to have empathy for. Because they are typically externalizing that suffering in ways that are negative. It doesn’t mean you have to agree with them. It doesn’t mean you have to like them. It doesn’t mean they shouldn’t be held accountable. It means you understand their suffering. This is important because people who are suffering tend to externalize that suffering. They lash out. They act out. It is in our nature to suffer. It is in our nature to be passionate. It makes us human. Passion by it’s nature is irreconcilable with the norm. Passionate people are outliers in one way or another. If you can bring yourself to look for the suffering behind another’s actions it will help you understand them. It will help your own suffering because it will allow you to understand. Understanding converts emotion to reason. And with that reason you are in a better position to deal with those who are suffering. But compassion also means celebrating those who are achieving happiness. It is part of empathy and growth. When was the last time you told someone you were happy for them? Try saying this in a moment of contemplation while visualizing someone you know who has achieved something that has made them happy. Because that empathy for others happiness begets joy in yourself. Now try saying this: "May I have appreciation for my own joy. May my happiness grow." And notice how that makes you feel and how the two are intertwined. 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) … 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. … Section one – The infected Toe - http://runrunlive.com/the-infected-toe Voices of reason – the conversation Dr. Sarb Johal – Mental Health in Covid I’m Dr Sarb Johal. I’m a clinical psychologist, consultant, speaker, and media commentator with an insatiable curiosity about this human experience. Over my 30-year career in psychology, I’ve been privileged to work alongside many brilliant minds producing phenomenal psychological research into the way our brains work. The problem is that very little of this incredible work filters down in a useful way to the people it could really help. Ordinary people trying to sustain relationships, bring up kids, hold down a job, lead a team or an organisation, make a contribution and generally do life well. In other words, all of us. Until now. Through my videos, podcasts, consulting and speaking, I uncover and interpret the latest psychological research from experts around the globe, transforming complex concepts into useful insights that help individuals, leaders and organisations navigate this ever-changing world. Section two – Life as Improv - Outro Ok my friends we have holed up in our home offices for almost an entire year, and most certainly, through the end of Episode 4-447 of the RunRunLive Podcast. I’ve got a couple stories for you to take you out, but first remember to go listen to my new podcast the apocalypse serial “After the Apocalypse”. Like it, write a review, forward it to your friends and share it on social, please. It was a busy week back at work. This seemed to be the week when everyone showed back up from vacation looking to get stuff done. Since I wasn’t running it was weirdly ok because I had one less thing to do. I’ve been at this new job for a year now, so I guess I have to stop calling it a new job. I’m grateful to have made the decision to move back into a bigger company. Doesn’t’ look like we’ll be getting out of lock down any time soon. I’m eyeballing a April event but not sure I’ll want to get on a plane and not sure I’ll be able to visit the home office. I’m also feeling a weird “maybe I don’t have what it takes to run an ultra anymore” feeling. I only made it through a week of heavier training before I broke myself this time. I guess I’m feeling a bit mortal which isn’t a great feeling. Maybe it has something to do with the psychology of the Apocalypse. Ironically my new pair of Hokas showed up the same day I had to go to the clinic for the infected toe. I down graded to the Challenger ATR’s from the SpeedGoat’s. I just can’t stomach paying $180 for a pair of shoes. These new Challengers seem much lighter than the older versions. The outsole seems stiffer too. And of course the toe-box is a bit roomier! I did end up partially breaking those $30 UBI Bluetooth headphones. I say partially, because the left ear still works, which is actually ok for podcasts. Might be a million dollar idea there folks – make an athletic version of those single ear-piece Bluetooth headphones. Let me take you out with a home-office story. And it might be a little unsettling for those of you with an aversion to rodents. So there are mousetraps involved, if that’s triggering for you, you might want to skip ahead. One of the mornings this week I carry my coffee and avocado toast up to my office to read the news on my computer, like I do most mornings. I notice, what I think are sesame seeds from the toast on the pad in front of the keyboard. And I almost drop them into my avocado, before I realize they are mouse turds. It’s been a low-mouse invasion year because we got the new garage doors in December. But I left them open last weekend whilst clearing snow. (how many people do you know that use the word ‘Whilst’?) Anyhow, I think “crap, there’s a mouse living in my office crawling around on my desk eating my breakfast crumbs. So, I set a couple traps along the baseboard and kept my day going. Then my big-boss calls, can you be on this call in 15 minutes where the corporate blah, blah, is talking about blah, blah. OK, I can do that, luckily I’m showered and dressed at this point. So I’m at my stand up desk, on the video call, acting like I have some sort of intelligence, knowledge and authority – when ‘Snap!’ the trap goes off about a foot and a half from where I’m standing. But, it doesn’t kill the mouse right away. So, I’m stuck talking to these people on this video call while the mouse is thrashing about on the floor next to me. They never knew. Say what you want about this remote work, it comes with new experiences. I think the biggest challenge of extended home arrest is the sameness of it. The ground-hog day nature of it. But that can be comforting too. It can lead you to feel uninspired and pointless. And when that happens I think we just have to keep moving. Like Dr. Sarb suggests you have to make up rules that simplify things for your over-taxed brain. One I’ve found useful is to commit blocks of time. 30 minutes is a good block of time when you’re having trouble focusing. Shift the focus from, “I need to do this thing” to I’m going to work on this one task for 30 minutes non-stop. The old Pomadoro Method. Adds structure. I’ve rejoined Twitter after a few years away. As always I’m cyktrussell. I’ve got about 13,000 followers. I tweet about running stuff. I retweet from the back-catalogue of 1,000 plus articles I’ve written on my website RunRunLive.com. I mostly make snide comments and tweet Grateful Dead Lyrics. Follow me and we’ll exchange snark. Ok my friends, whether you feel like a Rockstar or the mouse, let’s make 2021 the best year yet by showing up and doing the work and bringing the joy. And, hopefully, I will see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-446 – Running the World with Nick Butter (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4446.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-446 of the RunRunLive podcast. Here we are at the start of a new year! How about that? 2021. Happy new year. Today we have a chat with Nick Butter that I recorded a couple weeks ago. Nick has recently run a marathon in every country in the world, so you may hear him making the rounds of the podcasts. I’m always a little hesitant to interview folks that come off on the surface as a bit self-promotional. But, as you’ll hear in the interview, Nick is a thoughtful, honest runner. It’s another one of these stories that’s good for the new year. Another, chuck everything and do something big, story. I’m looking out the window of my home office as I write this and it is just about freezing. There is a covering of icy snow on the ground. Yesterday we got one of those slush storms where it’s warmish and snowing and raining at the same time. I went out with Ollie for a couple hours in the slush in the trails which was fun. I told you about how Ollie likes to ambush me. He’ll come running directly at me, hit the brakes, snap and growl and take off growling with a stick. I have managed to avoid getting bitten since we last talked. (Although, he did spear me from behind with a pine tree one day this week.) So, yesterday we’re out running in the slush and he comes tearing down the trail straight at me, throws on the brakes, but because there’s two inches of slush, he can’t get any traction and slides straight through me like a ball through a bowling pin. I went down on top of him and got nice an slushy. I know sounds funny now, but I was pretty mad at the time. Now all the slush is frozen. It’s going to be dicey out in the trails today. My shoes are wet from yesterday so I’ll have to switch to an old pair. I’ve started training a bit. My plan is to be in 50 mile shape for the end of April. Today will cap a pretty big week for me. Ran a ½ marathon on the roads with the club on Sunday, 7ish in the trails Tuesday, 8ish in the trails Wednesday, a 10 X 60 second hill repeat set on Friday, 10ish slush miles yesterday and I’ll get another 7ish trail mile in today – so mid 40 miles for the 7 days and over 50 for 8 days. In section one we’ll talk about how to build a spring training plan. In section two I’ll give you one of the finished episodes of my new apocalypse podcast – so you can hear what I’ve been putting my energy into over the last couple weeks. I’m not going to talk about New Year’s resolutions. But I will talk a little bit about attitude in the outro. I thin 2021 is going to be a interesting year. After all of use being artificially tamped down for 2020, 2021 should be a barn-burner! I would counsel you to be prepared. To take these slow times around the holidays to plan and reflect. Because every thing that happens is an opportunity. The failures as well as the successes teach us something – if we’re willing to learn. I’ve often quoted Teddy Roosevelt’s “Man in the Arena” speech. You’ve heard it. It’s famous. Teddy Roosevelt was a real character. He’s on Mount Rushmore with Lincoln, Washington and Jefferson. Which is a bit strange if you think about it. What’s this dude from the early 1900’s doing up on the mountain with the founders and the great emancipator? This little squirrelly guy with the squeaky voice. We know he had a squeaky voice because this was around the time that audio recordings started to be made. You know how Teddy got to be president? He was such a pain in the ass they made him Vice President to get him out of the way. Basically, they buried him in a do-nothing job so he couldn’t cause any trouble. Then an anarchist put a bullet in McKinley and the rest is history. You have to be ready for your moments. 2021 could be your moment. 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) … 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. … Section one – 2021 training plans - http://runrunlive.com/spring-2021-training-plans-start-your-engines Voices of reason – the conversation Nick Butter – Every Country in the World Yasmin Li Manager to Nick Butter Contact number: +44 7772 870069 Sponsorships and Partnerships email: Speaking Events email: -- Nick Butter British Endurance Athlete | Motivational Speaker | Adventurer Contact number: +44 7745 291591 | | Twitter and Instagram: @nickbutterrun Expedition Highlight Reel: PRE-ORDER NICK'S BOOK - Running The World: My World-Record Breaking Adventure to Run a Marathon in Every Country on Earth Waterstones - Amazon - Section two – after the Apocalypse - Outro Ok my friends we have run a marathon in every country, on every grain of sand in the world, through the end of Episode 4-445 of the RunRunLive Podcast. You think we’ll live long enough to see some folks run marathons on other worlds? So that’s my new apocalypse podcast. Go find by searching for after the apocalypse on iTunes or whatever your favorite podcast app is. This one cost me real money to make so I need to drive the download numbers. Even if you hate it and want to have nothing to do with it, go out a subscribe to it and download it. If you want to help, like it, write a review send it to a couple friends. I’m enjoying the creative process. Thoughts on 2020 Many people are saying 2020 was a ‘bad’ year. I’m not sure there is such a thing as a bad year. Labeling anything good or bad is just way to justify our own response to it. And that’s the interesting thing about it – because our response is the only thing we can really control. When we say 2020 was a bad year what we’re really saying is 2020 was a year in which our response to external events was bad. What would change if instead of labeling ‘good’ or ‘bad’ we just took things for what they were? 2020 wasn’t ‘good’ or ‘bad’ it just was. 2020 was certainly different. It caused an abrupt cessation or change to many of our longstanding routines and habits. I would wager that with every routine lost, the seed of a new routine was planted. People stopped driving to work. That routine was lost. Maybe it was replaced with going for a walk before work in the morning, with the dog or the spouse. Was that a good or a bad change? Surely, we lost people with the virus. Surely, we lost jobs. But are we not the type of animals that respond to challenges and change? Doesn’t this type of abrupt, structural change cause us to look deeply inwards and ask better questions? One thing became clear to me in 2020. There are an infinite number of things that are out of my control. And if I let those things bother me or control me or chew up my valuable time then I’m a chump. There are things that are squarely in my control. Where I spend my precious energy and time is under my control. Somewhat, I’m still boxed in on many fronts by the decisions I’ve made along the way. But that doesn’t mean I have to acquiesce. That just means I choose to. Call it sunk cost or pain avoidance but there are certain things I’m locked into, and I chose to be locked into. A big, big, big thing that is under my control is how I show up. Everything in life rewards you disproportionately for how you show up. To quote a famous fantasy novel, “We reap what we sow.” This is typically applied to the actions of individuals, but I think it applies better to how we show up. If we show p with hate and anger, then we are going to reap hate and anger. If we show up with fear and hesitancy, then we are going to reap suspicion and distrust. If we show up with disinterest and torpor, we are going to be shown the door. But, my friends, it is totally under your control. If we show up with energy and positivity and a belief in the future and a story about a better place, then we are going to reap the enthusiasm and trust of everyone we meet. And with that we bid goodbye to 2020. 2020 was a game-changing year. 2020 enabled me to spend time at home with my new dog and my old wife. 2020 gave me space to explore the trails. 2020 allowed me to inject some new creativity into my life. 2020 brought perspective to where I am and where I’m going. 2020 reminded me of the things I’m grateful for. 2020 started with me taking on the challenge of a new job. I feel quite blessed looking back that I was able to be part of an organization and help navigate these unchartered waters. That, I think, was a serendipitous use of my experience and mindset. In 2021 I vow to set new goals in all the important areas of my life. To plan and execute to the best of my abilities. But, most of all to show up. To bring my best self to every day. And I will see you out there! MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-445 – The Hong Kong Running Scene with Mark Agnew (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4445.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-445 of the RunRunLive podcast. How are we doing? By the time this podcast tickles your inner ears it will be the shortest day of the year up here in New England. It might even be that “After the holidays” scenario when someone bought you a new audio device or phone and you have downloaded some podcasts and you’re listening in to see what you like and sure enough you find this weird old dude who runs a lot and has a dog and rambles on and on and on about things that no one really cares about and then says something like, “Hey that was a 71 word sentence!” Vladimir Nabokov would be proud! Yup you new listeners can bail out now because it doesn’t’ get any better. This week we talk to Mark Agnew who is the extreme sports reporter in Hong Kong for the South China Morning Post. No kidding a real, honest to goodness ex-patriot living in Hong Kong and covering the ultra-running scene. Super interesting. In section one we talk about running in the snow, because, yeah, I’ve been running in the snow. Write about what you know is what someone said, so there you have it. In section two I’m going to talk about the importance of a positive aspect. Now Aspect is not a good old English word. It is from Latin. You might recognize that Latin root ‘Spec’. As in Spectacles. So Aspect means “to look” or in the case I’m using it “appearance”. Anyhow… It’s been an uneventful couple of weeks since we last spoke. I had a good higher volume week and got 5 runs in. I did them all on the trails with Ollie so it only added up to 30 something miles but if I had been running those on the roads it would have been over 40 miles for the week. We got a nice big dump of dry snow this week. Somewhere around a foot and a half. It’s hard to tell because the storm had 30+ MPH winds so the snow wasn’t evenly distributed. I haven’t been out running in this new snow yet, but I have gone for a couple hikes with Ollie and it is hard going! It got cold and stayed cold. Woke up to 3 degrees Fahrenheit this morning. It’s amazing how fast you adapt to the cold weather. It’s so dry and so bright with the snow down. It’s also acoustically amazing. You can hear sounds traveling for miles in the dry air. The coyotes were out last night singing in the woods. Clear as a bell. Ollie was freaking out. He wanted to get out of the house and have a go at them. Or join them maybe. He is a bit of a free spirit. That son of a gun has taken to ambushing me on the trails again. It’s a border collie thing. Buddy, my old dog did it too. But Ollie is a bit aggressive. He’ll pounce on me and give me a nip if I’m not paying attention. He’s not trying to hurt me but his big old velociraptor jaws are leaving me with vampire bites on my thighs. I’ve taken to carrying a small stick with me so I can swat him when he moves in for an ambush. What the southerners would call a switch. Maybe I’m bringing back some bad memories of someone having a switch taken to them. “Switch” is an old German word. Means long thin stick. Maybe I should have used the word ‘crop’ like a riding crop. “Crop” is another old German word. I think we’re seeing a pattern. Lots of swatting going on with those old Germans. But anyhow I can give him a little swat and it keeps him from biting me. I read an article about a woman who died from a dog bite. She got the flesh eating bacteria!. Yikes. But what I’m really worried about is turning into a were-collie. (by the way ‘were’ is Algo Saxon for ‘man’ – so were-wolf is literally ‘man-wolf’) If I were to turn into a were-collie, some morning of the full, collie moon, I might awaken with an urge to go on long runs in the woods, and chase a frisbee, and get my belly rubbed, and roll in dead animals, and have an odd fascination for sheep… Hey wait a second… Oh my God! I’m a were-collie… No, just kidding, that’s not true, I hardly ever roll in dead animals. 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) … 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. … Section one – Snow Running - http://runrunlive.com/snow-running Voices of reason – the conversation Mark Agnew – Sports Journalist from Hong Kong Outdoor and Extreme Sports Editor Mark Agnew joined the Post in 2017 to capture the booming extreme sports scene in Hong Kong. He has been involved in outdoor and extreme sports his whole life. Since living in Hong Kong, his interest has expanded to endurance sports, including ultra-running and long distances ocean rowing. Areas of Expertise: Outdoor and extreme sports Languages Spoken: English Section two – Positive Aspect- Outro Ok my friends we have run up the side of Mt. Victoria through the end of Episode 4-445 of the RunRunLive Podcast. We can take the tram down. Got a lot of gear to review for you today. First, I invested in a new pair of Hokas. The Clifton 6. These are road shoes. I’ve worn them a couple times and I love, love, love them. Haven’t done more than 8 miles but they are super comfy and easy to run in. Second thing is I have been testing my new light. Remember I told you about this light. It’s the keyword rich one I got from Amazon for 24 bucks. (big inhale) West Biking Night Running Lights, USB Rechargeable Chest Light with 90° Adjustable Beam Angle, 500 Lumens Waterproof Ultra Bright Safety Warning Lamp with Reflective Straps for Runner Jogger Camping (big exhale) Nabokov would not be proud. It works great! It’s USB, so no batteries and as long as you remember to charge it, it is super bright. The main light sits in the middle of your chest like the headlight on a train and lights up the road or trail without you having to hold anything. It’s got a red safety light on the back. The main light can be tilted up or down and has two brightness settings. I like the brightness and the hands free aspect. The only thing I found that is minorly annoying is that since it is fixed, you have to turn your whole body if there is something not directly in front of you that you want to aluminate. And since there is only one shoulder strap it tends to cant to one side a bit and you end up adjusting it every so often to bring it back to center. The final thing was that pair of keyword rich gloves I got. I’m using them but they are nothing special. They’re not warm enough and I’ve already torn them during a fall. Ollie and I have kept on exploring the trails in town and hooked in a couple new ones last week. It’s fun to explore. Now my other big news and where I’m going to blatantly ask for your help, is my new apocalypse podcast. I’ve rewritten and added to the narrative of the old man in the apocalypse and created a new podcast called After the Apocalypse. I’m releasing it as a serial. There will be a new chapter each week and the whole season will be a coherent narrative arc. This one is going up on a site called Acast. I’ve put a trailer up as a place holder and the first episodes will be dropping in January. If you go to you’ll be directed to the Acast site. I’ve hired a professional voice actor to be my narrator and it sounds great. I had some artwork made and original music as well. I’m really excited about this project. What I need form you is, when the podcast is live, go leave a review on one of the podcast sites, and share it with your friends. I set up a Patreon page as well so if you’d like to help our survivors in the apocalypse you can go there and become a patron. That’s . Stayed tuned for more, but I think this is going to resonate with fans of that genre. And you might ask, “Hey Chris, don’t you have enough to do already?” And you are right. I have no excuse. I am already too busy. But, I listen to these athletes that I interview and they decide to do something. To pitch their work a day lives and do something big. Because they want to. I wanted to do this. So I gave myself permission to do it. To do the best I can, maybe not be perfect, but to let myself go ahead and do it without expectation for the shear joy of it. What is it that you always wanted to do but were too busy to do? Or maybe you didn’t want to fail? Or maybe you were afraid to succeed? You’re not getting any younger my friend. Pitch it all and do something you want to do. You deserve it. You’ve been a good soldier. Now do something you want to do and make the world a better place because of it! I’ll leave you this week with a wonderful old anglo-Norman word. Despair. What does that mean? The prefix De is away or from. Spair is from the old French meaning hope. So Despair means to lose hope. But, did you know that there is another form of this word, that is seldom used? Respair. Not kidding. That’s a real word, even though Microsoft Word disagrees with me. And of course it means to restore hope. So use Respair in a sentence. And I will see you out there! MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-444 – Tony runs LA with the podcast (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4444.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-444 of the RunRunLive podcast. How about that? 4 – 444 Seems like that should be some sort of celebration… How many self-supported, amateur podcasts do you know of that make it to 444 episodes? And that doesn’t include a couple dozen unofficial episodes! Coming up on 13 years in July. If I have time I’m going to revamp the show. Like everyone else I’ve got more plans than time. But, in a perfect world I need to reformat the show, build out a home studio to finally get some decent audio quality and replace my creaky old website. I’m afraid to touch that website. It’s a house of cards! I’m not thrilled with the idea of poking at it. In the 12 years since we started podcasting the technology and the industry has changed and moved forward. It’s time for me to catch up. But not today! Today we speak with Tony, one of our loyal listeners from Las Angeles, the City of Angels. Tony is a committed marathoner and a teacher in LA. I wanted to meet and speak with him for a couple reasons. First to see what the experience was like to binge listen through RunRunLive episodes but also to talk about how his discovery of distance running has influenced his teaching and life. In section one I’ll talk about another Apocalypse idea to keep your training fresh. In section two I’ll talk about some yellow sticky notes you can use to survive another day in house arrest. Ollie and I are doing well. We had a nice long break over the US Thanksgiving holiday. The holiday was Thursday and most companies take Thursday and Friday, which mine did. I also took Wednesday as one of my Volunteer Days that the company wants us to use. So a nice long, long weekend for me away from the zoom calls. As you could probably hear in the last episode – I needed it! On my volunteer day I took Ollie and hiked two of the trails in town. You’ll hear more about that epiphany in section two. I cleared some trees and picked up some trash. All in all I think it was 5 hours of hiking to get all the various little bits of trail covered. It was great! I did manage to break the haft off of the tang of my machete. The reason I’m telling you this is that I like to use old words like ‘haft’ and ‘tang’ which are lovely old English words. By old English I mean Germanic, Anglo Saxon, Norse. Big hairy guys carrying spears and axes who knew their way around a haft and tang. “Break” is a lovely old English word as well. And interestingly, you’ll find many of the English words that deal with violence are of Norse origin, which I’m pointing out so I can use the phrase “Homicidal Gingers” again. But where would we be without words like berserk, ugly, muck, skull, knife, die and cake? … Thursday, Thanksgiving morning, Ollie and I met our running buddies to run the course of the Ayer 5K. We got there for an 8:00AM start. Played the anthem. Then jogged the course. Tradition! It was nice. I actually ran everyday and if you include the trail hikes on volunteer Day I got 5 straight days in. Which was s delight. Since I was off from work I could go during the daylight. Daylight is scarce right now in New England. The sun comes up at 7:00 AM and sets at just after 4:00PM – so a scant 9 hours of daylight. I’m feeling ok. I little heavy from all the beer I’ve been drinking in lockdown. I’m a bit achy from just the season and my age – but I’m getting out. Whatever I choose to train for in the spring is going to be an effort. Going to have to get my volume and speed back up and loose some weight. … The season for me is still busy but not as bad as it was before the Thanksgiving break. Most of my customers go into their busy season in December so I don’t hear from them. Still, I know it is hard this time of year for many people. Especially this year with the challenges of the apocalypse and other wackiness. I would ask you to get outside yourself by trying to tune into others. Reach out and ask people how they are doing. Have that call with those people who need it, just to stay in touch. Help someone out. Give someone a compliment. Do something for others. And that will make you feel better. Because we are social creatures. 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) … 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. … Section one – Run every trail - Voices of reason – the conversation Tony Martin – LA running and podcast bingeing Brief bio: been a public high school teacher in South Central Los Angeles since 2007, been an endurance runner/student coach (for the LA marathon specifically) since 2012. As of 2012, have run around 60 full marathons, three 50ks, the San Francisco double marathon, currently leading in the "cannonball run" (virtual run across the U.S.). Sources of happiness are: noodling around on the classical guitar, prepping (and eating) vegan delights and, of course, all things running. As far as any links, my social media presence is next to nonexistent. Best bet is to keep an eye out on the local roads, but don't blink ;) Thanks again, Chris. It was truly a pleasure to meet you and honor to be on the show. -T Section two – Sticky notes for the apocalypse- Outro Ok my friends we have binge listened through to the end of Episode 4-444 of the RunRunLive Podcast. That’s it. No more left. Time to move on. Ollie and I have been exploring the trails around town on the weekends. We went out on Saturday to a new trail. This one was called Mill Hill. I had a plan. Saturdays I do a lot of errand running. I got up and wrapped Christmas presents I’ve been accumulating on line and packaged them up for shipment. Went off to the post office to ship them before they closed at noon. Then did some yard cleanup. Because – the weather was forecasted to be challenging. We had a nor’easter roll through with rain and wind and snow. I figured I could hit this park with Ollie on our way back from the dump. I don’t mind running in a storm. Especially in the woods. As long as you’re dressed for it it’s actually kind of fun. So we stopped at this new trail section on the way back. I figured we’d have it to ourselves because I’m usually the only one out in the woods running in a howling snow storm. The park looked reasonably big on the web site so I figured we’d run a few laps and check that off for the day. Turns out it was much smaller than it looked. The whole loop only took me 6 minutes. The Hill part of the description was accurate. It’s basically a little hill and the trails climb and descend that steep little hill. There are a couple picnic tables at the top. Here I was looking for a relaxed ramble in the park and I ended up basically doing hill repeats in 4 inches of slush. Ollie didn’t get it at all. He was ambushing me and picking up big sticks to run between my legs with. We ended up doing 16 hill loops of 90 feet of elevation or so. In the storm. Quite a work out. The other big news I have is that I’m making progress on my new podcast. I’m targeting having it live in January. After the Apocalypse is a serial podcast that tells the story of the survivors of a 21st century plague that has catastrophically wiped out 90% of human population. Will they be able to survive? What happens to our modern world when the great plague comes? Can humankind survive and learn, or will it devolve into a dark age nightmare of our worst traits? Listen to the story of After the Apocalypse and find out. Ollie and I went out this morning for another run in the woods. We didn’t get that much snow. Mostly rain. Under the trees it was maybe a couple inches. Crunchy and crusty – not bad running. Ollie hated it. I think it hurt his feet. We did 2 hours or so and then moved snow and ice for another hour and a half. Explored a new trails system called Newtown Hill. It was nice and nobody out there. Lots of trees and branches down from the heavy, wet snow. I’m tired. Such is life – Crusty snow, climbing hills and talking about the apocalypse. What more could you ask for? I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-443 – Chasing Summits with Gary Harrington (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4443.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-443 of the RunRunLive podcast. I’m going to apologize in advance. I’ve been having a hard time staying positive these last couple weeks. I think some of it is seasonal – maybe you have these blue periods as well. And, of course some of it is the ongoing apocalypse and the level of uncertainty and weirdness in our worlds. So – if any of that bleeds through, I apologize in advance. But, here’s the good news, being who we are, life-long endurance athletes of one form or another we are going to take this as an opportunity. We are going to flip this on its head. We, you and I, are going to ask better questions. I don’t have all the answers, but we can as the questions and have the conversations with you and potentially together we can find some strategies to do better. And at the end of the day, I guess that’s all we can really ask, right? To do a little bit better. So in today’s show we are going to talk to a fellow runner, ultra-runner and a peak bagger extraordinaire Gary Harrington about his book “chasing summits”, which on the surface is about climbing a bunch of mountains, but under the covers is about how Gary went from a divorced, struggling, overweight sports journalist to a guy who created a lifestyle of physical freedom, physical and mental health. As is so many times the case in our journey here at RunRunLive, what we find is that the Running, the swimming, the hiking – they weren’t the point, they were they vehicle for the self discovery. In section one we’ll talk about how to address your sagging enthusiasm for running in the apocalypse. In section two we’ll talk about strategies for creating freedom in your life. The last couple weeks have been up and down for me. I’ve maintained my off-peak training schedule of getting out 3-4 times a week for a run with 2-3 core workouts. I haven’t been really good at keeping up my yoga. I’ve really lacked enthusiasm for the workouts. Nevertheless, I have gotten some fairly pleasant long runs in the woods with Ollie. There are a couple of compounding factors here. First is that my 9-5 job has been mentally stressful and typically is more like 8:00 to 6:00. By the time I role out of a day I’m exhausted and not feeling the workout. And my workout are consistently pushed to the after work hours. I could get out early but the sun doesn’t rise until after 6:00 so I’m in danger of missing those early calls. I know, I know, I am the last person who should be in this position. I literally wrote the book on how to train with a busy life. But, there it is. This is different. Somehow the current house-arrest version of work combined with nothing to train for, makes working out feel kinda onerous and pointless. Humans, right? Just when we need it most, our brain manufactures ways to make it hard. The time change and lack of sunlight has been harder this year than previously. I find that my eyes are really affected by staring at the computer all day and when I’m out in the woods I can’t see enough to manage the technical bits in the dark. This leads to having to run constantly on guard, which is stressful, constantly tweaking my feet and ankles on roots and rocks and consistently falling down. None of this creates the mental relaxation that I go to running and trail running for. I can go on the roads, but then I’m dealing with traffic and the dog and it’s not the best. So, when I got back from running last night I ordered one of those chest-based lighting systems. I’m hoping if I can light up the trails better it will take some of the stress out of it and open those low-light options up. My current headlamp and hand held just aren’t cutting the mustard. Ollie doesn’t seem to care about any of that. He’s happy to go on the leash or on the trails. He’s a year-and-a-half old now and there’s nothing I can do that is going to be beyond his ability. He’s a horse of a dog and I really have to be careful and present with him on the leash. If he decides to go ‘Call of the Wild’ on me I have trouble holding him. But, I love him dearly. Even when he ambushes me on the trails and takes a nip at me. Last week we had a coyote come in close to the yard and just sit and watch. Ollie was freaking out. Hopefully it’s not a sick animal, they can be unpredictable. I think Ollie could hold his own in a fight. As a sheep dog it’s basically what he’s designed for. But, I’d rather not find out. See? I told you I was in a dark mood. Let’s turn up the lights a bit, shall we. Let’s talk about yellow sticky pads. You know those little pads you can jot notes on and stick on the wall? I had a couple days this week where I was walking into full days of calls. Some with angry customers. My first thought was “I so don’t want to do this today.” But I realized that I was going to do it no matter what so I might as well set the tone. And if I was struggling to stay motivated then they were too. So I decided to do one thing that was under my control and not worry about all the rest. I decided to lead with joy. To show up in each of those calls and demonstrate joy. Smile. Ask them to smile with me and go about our business after we set that tone. Because even if you are totally out of control, you can control how you show up. It’s a choice. I wrote “J O Y !” in big, block letters on a stciky and stuck it to the corner of my monitor to remind me. I ask you my friends; what would it take for you to show up with joy today, or tomorrow? 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – 11 ways to rekindle your love for your sport in the apocalypse- Voices of reason – the conversation Gary Harrington – Chasing Summits Garry Harrington hardly recognizes himself in photos any more. Staring down his fortieth birthday, he no longer looks like the collegiate athlete who once loved hiking and running. His dream job as a sports writer no longer holds the same thrill. As his marriage crumbles, he comes to the uncomfortable realization that something has to change before he loses himself entirely… On the trails of New Hampshire’s Mount Monadnock, he begins to feel it. Every heart-pounding slog up gets easier; every break on the summit feels freer, until he racks up 1,000 ascents. As he tackles harder trails in more distant locales, he sheds the life he thought he wanted in pursuit of something more. His journey takes him from the familiar peaks of his native New England to the foreign and famous—from the Rockies, to the high peaks of Mexico to Tajumulco Volcano, the highest point in Central America, continuing ever-onwards and upwards to the summit he’d dreamt of climbing since childhood—the Matterhorn. Harrington is in rarified company, completing not only the High Points in the continental U.S. but also one of a handful to have summited all 66 of the accepted 14,000-footers in the Lower 48 Harrington’s journey of self-discovery parallels the peaks and valleys of life and loss as he seeks perspective and purpose on the high points of the Americas and Europe. His path defies all convention and expectations—including his own—rarely leaving unanswered the echoing question: “What if?” Section two – Van Life- Outro Ok my friends we have vagabonded around the world chasing mountain tops to the end of Episode 4-443 of the RunRunLive Podcast. So another name for the binge listening people is Michael. I have known him for 5 years but apparently he went back and listened through the original 4 years for the start. That’s not easy. I am getting to the end of another podcast that I binged through while painting the house. I’ll take any suggestions for something new and interesting in the history space. In related entertainment news I started watching the Walking Dead again and frankly the last couple seasons are non-interesting. They always created tension by being willing to kill off main characters, even main characters you really liked. The challenge there is that you are left with a bunch of secondary characters that just aren’t as interesting. In the 2 days between writing the intro to this show and writing the outro my chest lighting system showed up. Along with a pair of winter gloves I ordered. I have not tried it yet but the lighting system has a white LCD light in the center of your chest with a red warning light on your back. It is USB chargeable – so no more battery issues. The waist band goes around your torso like a belt with the two lights, front and back. There is a single shoulder strap that goes over one shoulder. It’s a WestLight RunLight 5508 and I’ll et you know if it helps with my old eye in the woods. It was $20 on Amazon. The gloves are a thicker winter glove. My hands get really cold in the winter. I misplaced the thicker running gloves I had so I ordered some new ones. They are “Prodigen Outdoor Winter Gloves Touchscreen Running Warm Gloves” which is a keyword rich description. It’s hard to shop for gloves on-line because you really can’t know how warm they are until you have them. But these are cycling gloves so at least they’ll block the wind. I’ll let you know but the feel good. I should mention that it seems the number one requirement for gloves is being able to poke at your phone. I have to confess that I seldom have a desire to poke at my phone in situations where I’m wearing those thicker gloves. I guess it’s a nice to have. And finally I bought some socks. I am pretty hard on running socks. I like the thin versions. Typically my big toe pushes a hole in all but the most aggressive running socks. I hold out as long as I can. I put the side with the hole on the other foot or attempt a sew job. But I was running out. Again buying socks on the internet is hard because you can’t touch them. So I just opted for a multi-pack of Saucony running socks called “Saucony Men's Multi-Pack Bolt Performance Comfort Fit No-Show Socks” – Again surprisingly keyword rich, but also there doesn’t seem to be a big need to poke at your phone with your toes – but that would not surprise me as the next generation. I don’t know what the material is but they slip down inside my shoes when I’m running and I have to either deal with it or stop to pull them up. They seem functional. I’ll give it 6 months before I tear toe-holes in them. But they are super comfy to wear around the office in the apocalypse. Because no one wears shoes anymore in the apocalypse. Ollie Wollie is doing well. He and I get out a couple times a week. He’s still very energetic. But, with both my wife and I home a lot he’s also learning to be more cuddly. It’s hard for him, he’s not a hugger. I was just out checking the mail and my neighbor stopped me to complain about barking. Ollie does bark at the people in the woods a lot. He’s just doing his job. The neighbor said it was bothersome at 10 o’clock at night. Which is impossible because neither Ollie nor I can stay awake past 9. Taking a rest day today. Well, working in the yard. Raking, cutting some wood. But my knees were rather crunchy after my hill workout yesterday on the road. I realized that my shoes were getting old. I went and looked and as near as I can tell I bought those shoes in October of 2019. So, I ordered some new Hoka Clifton’s. I need to find something to train for. I’d prefer it be something challenging so I could get some of the old fire burning. Of course all the Thanksgiving races are canceled. Victims of the apocalypse. I’m not going to do the Groton Marathon this year. It’s just another thing to worry about at the end of the year. I don’t need any more things to worry about. This would be the perfect time to change routines and take up swimming or lifting but all the gyms are closed too. I’m going to have to think about it. I need something to motivate me. I’m still plugging away at the apocalypse stories and I will drop them onto the RunRunLive feed randomly as I get them written. I guess life right now for all of us is like that scene in the scary movie, maybe the zombie movie, where the protagonists have survived the initial disaster in one piece and are experiencing a relatively calm spot. But, as we watch them recuperating and rebuilding their energy we know there are more bad guys hiding just around the corner. And as the scary, ominous music builds, bah, dum, Bah, Dum! I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-442 – 24-Hour Run with Bill Shultz (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4442.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-442 of the RunRunLive podcast. How’s everyone doing? Stressed out by the year that was 2020? Today we have a good show for you. We are going to talk with veteran runner Bill Sullivan about 24-hour races and other things ultra. Our friend Greg recommended I talk to Bill. He said ‘Bill has some worderful stories’ and that’s one of the joys of running with a group that I miss. Running as a social lubricant Where you get into some great story telling. Besides the fact that it’s my birthday. Happy Birthday to me. No, I haven’t gained a new age group yet but I’m getting close and I think this one will net me 15 minutes. The challenge that I run into, (pun intended), is, besides the apocalypse, my many of my workouts don’t lend themselves to social runs. It’s not like I’m meeting you in the park for an easy 5K. I also tend to be rushed for time on most days. I do have Ollie with me on most runs and he keeps me busy by ambushing me, playfully, (I think) nipping at me and running between my legs growling with giant pointy sticks. Speaking of Ollie, I got one of those step-in harnesses for him that works very well. First, because he hates anything that you have to put over his head. He will see that coming and unless you’re willing to lose some skin you’re not getting that on him. This one, you lay it on the floor flat, he steps into with the appropriate treat bribery, and you pull it up and snap it. Second, he can’t slip out of it. The collar he can get out of. The harness is safer. The rings to attach the leash are on his back, about his shoulders. Finally, he doesn’t seem to want to pull as hard from that configuration as he does on the leash. He still leans into it a little but it’s much better. It’s a little loose. He’s in between big dog and medium dog, but it’s workable. In Section One today I’m going talk to you folks who might be ultra-curious. In section two I’ll give you another apocalypse story. I’m writing them anyhow so I might as well use them here. But, today is a momentous day. This week we have seen the culmination of something that has been years in the making. A triumph of the soul as well as the physical world. It is a new dawn. No longer do I have to be governed by the never-ending worry and stress. We have burst free of the impure and corrupt. We are staring ahead at a bright future without the evil constraints of the past. We have remedied the dirty, corrupt and contaminated state of our lives. Yes, today, I declare, before all, that this week… I finally finished painting my house. Yeah. What did you think I was talking about? Took me all summer. I did it all with a paint brush. Looks nice. Anyhow, back to the old man in the apocalypse. The only reason this is even tangentially relevant to you in a podcast about running is that my main character is the Old Man, who is an ultra-runner. In today’s chapter I try to build the backstory with a little exposition. He is a man who enters the apocalypse having lost faith in humanity and his arc will be how he recovers that faith. I signed up for Nanowrimo. Which is a daily writing challenge in November. People try to write a few thousand words a day and finish the month with the first draft of a novel. I’m not looking to write a novel. I think my plan is to write a podcast. I don’t really have the time to sit and write for 6 hours a day, but I can give it a few minutes every morning and see what I come up with. Stitch together the stories and characters that I have been playing with. My current plan is to get enough of the story put together into a narrative that I can build a new podcast feed around it. The first pass will be just me, reading into audio. If it get’s any kind of traction and if I can build a community around it I can then organize it into a ‘radio play’ in the second version. We’ll see how it goes. For me it’s a big goal and a big risk. But, I think that’s one of the keys of life. We talk about ultra-running today. How many people do you think sign up for their first ultra event thinking they have no chance of failure? Of course not. Every one of them doubts whether they can do it. That’s the beauty of taking big risks. If you have a good chance to fail you’re guaranteed to learn something along the way. You’re guaranteed to find your edge. Even if you fall a little short you’ll move your set point and be ready for even bigger things next time. And that’s how I’m treating this effort in November. A bit of ‘why not?’ and a bit of ‘who cares?’ And that my friends is a lesson, right? Don’t aim so low that you are confident you can’t lose. Because if you do that you’ll never win either. 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – For the Ultra-Curious- Voices of reason – the conversation Bill Shultz – Dawn to Dusk to Dawn The Delco Road Runners Club, in Delaware County, PA, is a large, inclusive group of runners, walkers, triathletes, and others fond of fitness. We have more than 200 members of all ages and abilities, and we host fun runs/walks on six days of the week. The club organizes the popular Tyler Arboretum 10K Trail Run, the Dawn to Dusk to Dawn Ultramarathon and the Delaware County High Schools X-C Championship, as well as the Junior Development Track Meet for athletes age 18 and under. Our website, emails, and Facebook page help keep our members up to date on upcoming events and races around the Philadelphia area. Dawn To Dusk To Dawn Ultras If you're looking for an ultra track event, this May be the group for you! D3 is a proud Sponsor of the U.S. National 24 Hour Running Team. Section two – The Ford of Death- Outro Ok my friends we have run a 24 hours straight, maybe to set even a world record, to the end of Episode 4-442 of the RunRunLive Podcast. I would like to introduce you to Tony. Tony is THAT guy. The one who binge listened through all 400+ RunRunLive podcasts. I find this fascinating and I have to get him on the zoom phone to chat about it. I do the same thing with some of the history podcasts that I listen through. It’s a weird bit of time traveling because the author lives 10 to 12 years f their life, while you may only listen through it in a couple months. For you, when listening, you may listen to 4-5 episodes in a row while painting on a Sunday and you get the compressed narrative of the author’s life. Then you hit the end of the line and eventually run out of fresh content. There’s this moment of exhilaration and sadness when you realize that the narrative has now slowed to normal time. Some of these histories I listen to only put out a podcast every month! And in that time you tease out a bit of the author’s real character behind the character of the avatar they project into the podcast. I’m training away at my off-season pace. 3-4 easy runs a week with some core work on the off days. I’ve been super busy with work. Had to stop riding my bike because we got a cold snap where the temps crashed down to below 20 degrees F and we got a few inches of snow last weekend. Now, this weekend, it’s 70 again. I can finish up the yard work and chores I was trying to get done. We moved the time back last weekend as well. This means it’s brighter in the morning, which is great for taking Ollie out for his walk. But, it’s conversely dark at 4:30 and will basically stay there until the winter solstice in December. I went out into the trails a couple times this week in the dark with Ollie and it’s tough running. My eyes aren’t as good as they used to be and with the trails covered in leaves it’s really hard to navigate the technical bits. Not super relaxing when you’re constantly fighting the trail. But, it’s ok. Looking around and back over the last decade of running, like Tony got to do, I’ve got a lot to be grateful for. I’m still out there and I’m still functional even if it doesn’t’ come as fast or as easy as it once did. A quick programming note: I got a taker for the FreeTrain phone vest, but still have that super small vest that would make an excellent gift for the school girl runner in your life if you have one. Free for the ask. And the entire if you’ve got a SF fan in your house. This week I’ll also include the 20th and final song off of Brian Scheff the rock opera by . It’s my friend Frank’s band. Love it or hate it, it’s my podcast and I can do what I want! Any other starving artists out there that want to contribute some music to play out the end of future shows feel free to reach out – I’m, as always I have quick tip for you folks who may be stressed out in your work, having to take all these remote video calls. And I have tested this. You can have a browser window open and play meditation music in the background of your calls and no one can hear it but you. Seriously, while you’re getting yelled at by your boss r some unhappy customer you can have calming music in the background. It really change the tenor of some calls. Just search YouTube for “Happy Morning Meditation Music”. And I know it can be a stressful time. Things get tough at work, or in life, and as you have challenges it’s easy to slip into scarcity and negativity. One prominent symptom of this is when you start to complain. You start to tell people why everything is awful and all the things that are being done poorly by all the stupid and lazy and incompetent people. If you see the people you interact with or even yourself start to complain it’s time to act. Because, complaining is non-intentional. It is being the victim. It is basically saying you have no control. And you always have control. You have control of what you say and how you say it. You have control of the questions you ask. So, my assignment for you this week is to watch out for the complaining. Be alert to where you start to complain or your group starts to complain. This will be your trigger. This will be the alert in your mental inbox. When you hear the complaint you’re going to take control. You are going to be intentional. You are going to flip the narrative. You are going to ask better questions. “What can I do to make this better?” And you are going to vocalize those thoughts within those bitch sessions. You are going to say to the complaint committee, either the real-life one or the one in your head. “We need to focus on what is going well and what our long term goals are. We need to intentionally stay positive and work to learn from these challenges and get better over the long run.” Because this is an opportunity for leadership. We need to keep our eyes on the prize. And in doing so set an example for others. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-440 – Run Grateful with Mark White (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4441.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-441 of the RunRunLive podcast. This week we talk about ‘Grateful Running’ with Mark White from the UK who is leading a movement to combine gratitude and running. Gratitude is a powerful thing. If you are feeling low or anxious, gratitude can alleviate those negative emotions and feelings. It’s really hard to feel bad when you are grateful. It’s powerful and centering. You can always be grateful for what you have. You can always adjust your focus to what you have versus what you don’t have. By definition gratitude engenderers an attitude of abundance over an attitude of scarcity. It’s been fairly quiet on the athletics side as we continue to ride out the apocalypse here. I’ve been sticking with my down schedule of 3 runs a week, 3 core workouts and a bike ride. At this point as we get towards November we’re losing the sun and that makes things a bit more challenging. We’ll turn the clocks back in a week. Right now the sun doesn’t come up until after 7:00 in the morning and sets before 6:00. Next week we’ll get the morning sun back but will totally lose the afternoon. There it will dither about until the winter solstice in December to begin the slow climb back into the light in the spring. I’ve always been night runner. It has its advantages and drawbacks. The leaves are mostly down now as we have gotten a hard frost and a number of heavy rainstorms with wind. I’m finding my eyes aren’t as good as they used to be either. It can be challenging running in the woods at night. I have to slow down and pick my way along to keep from falling or turning an ankle. The apocalypse hordes have added noticeable wear to the trails. The increased volume of foot traffic this summer has brought out the roots and rocks. There are positives about running at night. I don’t have to worry about any time constraints. No sense in hurrying. I don’t have to worry about sharing the trails with people. Which means I can have Ollie off leash without problematic interactions. I suppose there’s a greater chance of running into some wild animals in the dark. I’m not generally worried about that. We don’t have anything too dangerous in our woods. The coyotes have been very active recently and that worries me a bit. I’m not sure how Ollie would react. A couple nights recently the coyotes have been very vocal and quite close to the house. They have their ceremonies. I think it’s when they kill something. They all yip and howl for 10 – 20 minutes. It’s quite eerie. Unnerving. To be woken up in the dead of the night by their canid keening. Last year was a mast year. Meaning there are certain years when the oak trees produce more acorns. The trees do this as a defense mechanism to outwit their predators. They basically produce more nuts than the squirrels and chipmunks and deer can stash away. The carryon effect is that this creates a population boom in the squirrel and chipmunk and deer. I’m guessing this year that meant a baby boom for the coyotes. That and the uncommonly warmer weather. Why I care is that all this potentially means a bunch of hungry coyotes wandering around in the woods. And with coyotes, like humans, you don’t really need to be afraid of them unless they’re hungry and desperate. Or if they get their hands on some ACME products. 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Google - Voices of reason – the conversation Mark White – Run Grateful At Run Grateful, we organize two types of gratitude-based running events: The 26.2 Mile/24 hour Run Grateful challenge, which involves starting with a 5km distance run, followed by running a mile on the hour, for twenty-four straight hours (amounting to a full 26.2 mile marathon distance) — dedicating each hour to someone or something you feel gratitude towards. Please watch a powerfully emotive 1-minute highlight of the event here. To compliment the 24 Hour Run Grateful Challenge, the One Grateful Mile was launched across the world, connecting hundreds of runners from 20 different countries - from Nigeria to Oman to Australia, through the power of gratitude. The appeal of the One Grateful Mile is in its simplicity of practice that can be incorporated into any training run: simply think of something or someone to dedicate at least one (or more) training miles to. The idea is simple, yet the One Grateful Mile transforms any regular training mile into one that can completely shift one’s life perspective into one of positivity, personal growth, and an enhanced connection to others. We believe that the spark that can ignite a trend towards global gratitude is the enthusiasm of all runners, of all backgrounds, who discover that grateful living makes life meaningful, fulfilling, and richer. We consider gratitude as a universal currency that can be practiced by the world at large; thus, our hope is to see the One Grateful Mile or the 24 hour Run Grateful Challenge expand into every country, connecting the world through the transformative power of gratitude. Our ultimate goal is to have each and every runner in the world run a grateful mile. Section two – Returning to Getting Things Done - Outro Ok my friends we have run a mile every hour with gratitude to the end of Episode 4-441 of the RunRunLive Podcast. I I didn’t hear from anyone in response to my question last week, as to whether or nor they have binge listened to all the RunRunLive Podcasts from the beginning and are just now arriving at the end. Of course, unless I get eaten by a coyote, or a giant tree sloth, this won’t be the end by next episode. Time flows on by. It’s fall the leaves are down. The harvest is in. The frost is one the pumpkin. The sun has moved it’s seasonal home to more southern climes. And here we are, you and I, staring down another long New England winter. Today I have a bunch of product reviews, shopping suggestions for you. It’s the traditional gift-giving season. First, in general. Think about pulling back a bit from the big guys. Those monopolistic on-line retailers. Think about helping someone smaller or someone local. One of the ways to do this is patronize the starving artist websites for your holidays. Like Etzy or some of those other aggregators. They have some unique stuff that folks make in their garages with 3D printers. Made with love by anarchists and crafters. And think about your independent or university bookstores. I ordered some tote bags from the . These aren’t easy times for them. More homeless than scholars wandering Harvard Square these days. I have a couple products that I’ve found that I really like. First is a company called . They make clothes, but specifically technical underwear. Not specifically for athletes, but I’ve found it to be affordable, super comfy AND I can run in them. I got some of their t-shirts to wear under my dress shirts and those are comfy as well. I don’t have any sponsor relationship with them, just like the product. Of course I’m talking about men’s underwear. I don’t know anything about women’s underwear. I think I may be violating local laws just uttering the phrase ‘women’s underwear. But they have that too. Another Product I’m surprisingly happy with is a Bluetooth headset from . I got them off of Amazon for $20. They are cheap but are holding up well and the controls are easy to work with, and the battery life is great. I’ve been using them to listen to podcasts while I’m painting. I also have ordered a bunch of stuff from . Surprisingly they sell nuts. But, they also sell loose tea. Now that I’m stuck at home I’m going through a lot of tea. I like to make my own dosage with the reusable silicon tea bags. The trick with nuts and dates and nay dried fruit is you want to read the label carefully. You want to make sure they don’t have added sugar or sulfur. I make my own trail mix by buying the dried fruit and nuts in bulk and mixing it together. The problem with commercial trail mix is that it always has the sugared fruit in it. Last but not least I have been experimenting with running vests. I bought one from and the first one they sent took 4 months to get to me and was tiny when I got it. This was an order from an outfit called Wish.com. Terrible service. If anyone needs a small running vest shot me a note and I’ll send it to you. Then I got the right size from another outfit, I think I actually ordered it from an Instagram add, and it is good. It hangs high and light on your shoulders for those times when you just want to carry your phone and the dog’s leash. I have the 2 liter bladder and the bottles for it as well but I haven’t tried those yet. I think it’s a good alternative to the old style hydration backpack that I’ve been using for a decade. Finally, a startup company called sent me a vest to try. This vest is specifically to carry your phone in such a way that you can get to it without taking it out while you’re doing you sport. It’s a lot like a sports bra in construction, I would imagine, because I have never actually worn a sports bra. You put the phone in a pocket on the front of your chest, like where IronMan’s reactor is. The pocket flips down with a snap so that you can poke at your phone without taking it out. That’s what it does. It’s a single purpose piece of equipment. I will confess right now to not being their target demographic. I’m probably not going to use it much, so if one of you thinks this is a problem you need solved I will regift it to you. Speaking of re-gifting, I have read through the in honest to goodness mass market paperback. If anyone likes hard SF with not much hard thinking required, I’ll send you that as well. It’s like Horatio Hornblower in space. That’s enough shop talk for today. If anyone ever has something they’d like me to write about please send me a note at cyktrussell at gmail dot com – I’m always looking for content and topics. As our friend Mark White would remind you, it’s always a good time to focus on gratitude. These days we are all stressed out about what we can’t do or don’t have. You don’t have to be that way. You can flip that around. I’m sure we’ve got things we can be grateful for, like trails and dogs and fresh water and sweet fall air crisp to the taste. Take a second, wherever you are and think of three things that you are thankful and grateful for. Right now. Then carry that with you into the swirl of your week to counter balance the buffeting drifts of scarcity. Happy Halloween. I’ll see you out there. Only two songs left - Track number 19 from Brian Sheff The Rock Opera by - Called "Brian Sheff” Rock on my pretties. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-440 – Jason has an Epiphany (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4440.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-440 of the RunRunLive podcast. Yes, welcome my friends. I know I’m a week late. It pains me to not meet my commitments. It’s a sign of a life lived out of control. I’m not a control freak but I do like to engender habits. And habits are very strong things. Habits are the fibrous tissue of day to day life. They are hard to tear, but once rent they are hard to put back in place. So, apologies. For being a week late. My work got very time intensive and emotionally taxing for a couple weeks. That combined with the necessary house work and everything else pushed me past, irrevocably past, the deadline. I have taken some corrective action on this front and will talk about that more later. Today we talk with Jason. Jason had one of those death experiences. Not ‘near death’, no, for Jason he died, and then came back. It’s always interesting for me to talk to people who have had these life altering events. It underscores the ability and power we all have inside of us to change, to radically change, to begin to live life before it is too late, but for some reason we don’t. Why is that? What is the glue of normalcy that causes us to submit our dreams of adventure to a the daily grind? Until, one day, we shuffle off the mortal coil leaving dreams unfulfilled scattered here and there like unopened Christmas presents. In section one I’ll talk about how you can build your own ad hoc core workout routines. In section two we’ll catch up with the old man and Bill the dog in the apocalypse. I listen to mostly history podcasts these days. I’ll start a history podcast and listen through until I’m caught up. It’s usually a couple hundred episodes. I like the continuity of it. Of being able to listen through an arc of the historical narrative. Maybe while painting or gardening for a few hours at a time. It’s always a mixture of the bittersweet and the accomplishment when I get caught up. Then it gets me to thinking that there might be someone out there listening to this who has just listened through the athletic arc of a dozen years of my life. That’s odd. If it’s you, send me an email or reach out to me on social I’d love to talk to you. Cyktrussell at gmail dot com. I don’t spend much time on social media anymore. I’ve entirely given up on Twitter. I dip into Facebook to see if anyone is looking for me maybe once a day. I do post pictures on Instagram. That doesn’t seem to be much of a sewer yet, but it’s only a matter of time. Since we last talked, which was after my virtual Boston marathon, I’ve been taking it pretty easy. The leg seems to have gotten better. No more swelling or lumps or lymph node swelling. Kind of makes me feel like a fake. I skipped my race and it turned out to be nothing. But, that is life. I’ve been running with Ollie 3 days a week for 20ish miles, Maybe mid 20’s. Just easy stuff. Mostly trails. I’m easing into core work and yoga on the other days. On Sundays I meet my buddies and we do a long, easy bike ride. Usually around 30 miles. We hit someplace to eat halfway. It’s a nice change. I’ve got my old race bike, Fuji-san, the classic steel frame road bike that I bought to commute with 20 years ago. It’s a real bike. A bit heavy, but good Shimano components, clip on aero bars and enough working gears to get me where I’m going. Usually if I’m training I might average 18 miles an hour. On these pancake and bagel rides we tend to average 11-12 miles per hour, so that should give you a sense of the effort level! I’m going to stick with this routine until the end of the year. There are no events, so there’s no reason to get specific with any training. Just keep my engine turning over and stay healthy. How about a garden update? Well, not much left at this point. I picked all the rest of the peppers today. We haven’t had a frost yet so things are alive. I’ve got some beans and the rasberries are still producing. And of course the kale likes the colder weather. But I’ve got a persistent worm problem. Since I was working from home all summer I decided to see if I could win the worm war. I would go out everyday and inspect the kale leaves for worms. I’d pluck them off and squish them. I found that after a week or so I was winning. But, it was not a victory I could ever walk away from. Miss a couple days and the worms would be back. Miss a week and you might as well give up. I learned. I learned that if I actually wanted worm free kale I would have to inspect every leave on every plant every day. What if I had a kale farm with hundreds of plants? What if I needed these kale leaves to feed the tribe? The obvious conclusion is that kale farming must have led to the necessity for slavery. There’s no other way you could keep up. And with that, let’s get 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Creating a home workout routine - Voices of reason – the conversation Jason Pepin Mix one-part endurance athlete and one-part chef with a pinch of moderation, and you’ve got Jason Pepin. However, moderation wasn’t always part of the equation. Looking back, Jason knows he’s one of the lucky ones. After all, there aren’t many people walking around who can say they got to hit the reset button on their physical health. In 2012, Jason suffered a massive heart attack while on his bike ride in Los Angeles. With a survival rate of just 12%, and known as “the widowmaker”, his heart attack was the result of critical blockage in a main artery. That day, Jason died and was revived on the table. And while most people won’t ever walk out of the hospital again, in just two short months he was back on his bike. But being a determined athlete is just one half of who Jason is. The other half is a tireless chef who, at age 12, was first inspired by his grandmother to start cooking. She instilled in him the value of sourcing the freshest ingredients and a respect for simplicity in preparation, both of which have remained the hallmarks of his cuisine. After 30 years in the kitchens of famous culinary brands such as Morton’s The Steakhouse and Wolfgang Puck, Chef Jason has learned there is more to a healthy life than just exercise. Building on what his grandmother taught him, Jason has added the value of moderation to create a healthful lifestyle that is both sustainable and balanced. mountain climbing, practicing martial arts, cooking, and being the favorite human to a freakishly large cat named Loki. Section two – City of the Dead part 3 - Outro Ok my friends we have ridden our old bikes to the bagel shop at the end of Episode 4-440 of the RunRunLive Podcast. I’ll take a sunflower seed, toasted with crunchy peanut butter and strawberry jam please. So you already know my training plans for the foreseeable future. Easy on the running with a recreational bike and some core workouts. That’s pretty boring. Got to find myself some inspiration. Other good news is that I’m almost done painting the house. I’ve got a couple places I can’t reach. My 32 foot ladder that I used to reach those places last time I painted the house is out of action. The rung locks are non-functional. I tried to order new rung locks, but the ladder is too old to get replacement parts for. The only way I could use it would be to extend it all the way, manually lock the rungs in place then try to get it up, which, believe me I tried but the physics of it is impossible. But, my other running buddy Brian is a contractor, and he’s gong to let me borrow his long ladder this week to finish up. Next up on the never-ending home improvement list is garage doors. Which I was delighted to discover is only like $3,000. I have to winterize my motorcycle. I didn’t ride it at all this summer due to the apocalypse. I’ll take it back over and stick it in Frank’s barn for the winter. That’s on my list as well; to find an outfit to refurbish my old motorcycle. It would cost more than the bike is worth, but it would make me happy. Ollie the collie is almost a year and a half old! He’s still mostly feral but hey, aren’t we all? He’s great with people on the trails. I just say, “Leave it!” and he ignores them. When he greets another dog he rolls over onto his back and get’s all submissive. He’s a nightmare on the leash. I took him out on the road one night this week. I have to really pay attention. He’ll get spooked by something and take off at an angle. I have to get a better harness for him. The collar isn’t’ good enough. He’s built like a brick house. Not as rangy as Buddy was. More of a linebacker or a fullback. Amazingly strong and athletic. Smart as heck, but willful and I’m thinking part jackal. Among the books I’m reading is one by Brene’ Brown called Daring Greatly. The premise is that you have to get outside your comfort zone to find the good stuff. You have to be vulnerable. But, in order to be vulnerable you need to have a strong sense of self-worth. That’s what gives you the strength. You have to be convinced of your own self-worth. Your unique gifts. Your power. In itself. Incomparable to anyone else. Incomparable to previous versions of yourself. You centered power of what you bring, unafraid, right now. And that self-power allows you to dance badly in public and sing karaoke. When you have that keen sense of self in the now you can do hard things, you can be vulnerable, and that allows you to listen with empathy, to learn new things and, heaven forbid, change your mind. So, my friends, what would you do if you weren’t afraid of failure? Think about it. Every day is another chance to find out. And… I’ll see you out there. To take you out is Track number 18 from Brian Sheff The Rock Opera by - Called "when the Sun Burns out” AndI know you’ll be sad to hear that there are only 2 tracks left in the rock opera. But, Frank told me this morning that they are working on some new songs, so there is hope for the future. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-439 – Dave and Duane talk Wapack (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4439.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-439 of the RunRunLive podcast. Today we chat with our friends Duane and David about their adventure on the Wapack Trail. After I had to bail out they decide to go and run it anyhow. They had an adventure and learned some lessons so we decided to do a lessons learned conversation. I ended up ignoring doctor’s orders and running the 124th virtual 2020 Boston Marathon and you lucky folks will get one of my wonderfully thoughtful and entertaining race reports. I know you’ve missed them so, with the apocalypse and all. But, it came out quite long, as race reports do, so that’s all you get in this episode. I know I deviously left you with a cliff-hanger in the apocalypse story narrative. In my own devious way this allows me some more time to work on untying that knot for the next show! That means, I’ll start with the interview and close with the race report and that will fill out our agenda. I’m running out of daylight and I don’t want to delay the episode so without further ado… 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – It’s not about the shoes - Voices of reason – the conversation David Foss & Duane Hespell – David does an additional review of his adventure with Duane on his podcast here -> Please enjoy the most recent episode of my Just Plain Dave podcast: 063. Duane and Dave’s Excellent Adventure On the Wapack Trail Section two – 2020 Virtual Boston Marathon Outro Ok my friends we have run 1K loops through the end of Episode 4-439 of the RunRunLive Podcast. Although I did not get any call from the doctor about the swelling in my leg in time for my marathon run, he did finally give me a call this week. I nailed it. He said good news is there is no mass. There is some sort of swelling. We don’t know what it is, maybe an infection. Stay off it for a couple weeks and give us call back if it doesn’t’ go away.” To which I responded, “Yeah, it felt fine when I ran a marathon in my neighborhood on Sunday.” Oh how we enjoy our little tête-à-tête… He knows better than to give me the “You need 10 sessions of physical therapy” line. Fall is closing in, daylight is fading and I’m going to take it easy for a few weeks. I’m trying to transition to a weights routine because I feel a bit fragile and weak. I’d love to go to a gym, with real weights, but I think that ship is still out at sea. Guess I’ll have to figure out how to do it at home. My work is super busy and I quite enjoyed not having to squeeze 2 hours of running into the day for the last couple weeks. I went out and did an easy 10K with the boys over in Groton with Ollie on the leash. I couldn’t stay put any longer. Needed to run. Hope you enjoyed all the adventure here today. I know I did. 2020 only has 3 more months in it. Forget abot hunkering down. Spread your wings and fly. Push away the sticky carapace of chaos and impose your will and your love on your world. There are mountains to be climbed and dragons to be slain. And as you swing that vorpal sword… I’ll see you out there. To take you out is Track number 17 from Brian Sheff The Rock Opera by - Called "Hawaiian Brian” MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-438 – Shop Talk with Brodie (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4438.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-438 of the RunRunLive podcast. I’ve got a lot of news today, but we will get to that in more in the outro. Today I recorded a shop talk chat with an Australian dude, Brodie, who I met on Facebook. He is a physio down under and has a podcast about running without getting injured. Which it turns out is super ironic. As for a theme. I was toying with ‘collaboration’, or maybe ‘taking the long view’ or maybe even ‘how to be at peace with what the universe gives you’. I don’t know. We’ll just have to see how it comes out. My training was going well up until the middle of last week. I finished off this cycle with a 18 mile trail run with the dog last Sunday. I have been challenged by how busy I am at work. Surely feeling the stress of time scarcity, whether real or imagined. In section one I think I’m going to talk about shoes because Brodie brought this up and I think it needs clarification. In section 2 I’m going to give you part two of the latest apocalypse story where I try my hand at writing some exposition. I was also feeling a lot of stress around the current news cycles. So I decided to shut off the incoming feeds. We all like to think of ourselves as independent of external influences but at the end of the day we are as Pavlovian as Cocker Spaniels. What you let into your awareness colors your awareness. The news and social media channels know this. They also know how to manipulate your emotions. If you don’t believe me try an A-B test on any of your social media. Publish two pieces of content. One hopeful and positive. The other angry and negative. See which one gets the most response. The algorithms automatically reinforce our natural negative biases and will drive the anger and outrage to the top of your feeds. It’s a negative reinforcement cycle. Unfortunately, the news isn’t much better. If it bleeds it leads. I was starting my days by reading the headlines of the different news feeds I get. I decided to stop reading the news and I also stopped posting or reading Facebook in particular. I gave up Twitter a couple years ago. If you need to reach me send me an email. I’m still posting on Instagram as cyktrussell if you like pictures of food and dogs. It’s too bad. These are the same tools that allowed me to meet and get to know you, my friends. Now they are driving us apart. But at the end of the day it’s a choice, right? You’d like to believe that you can choose how to interact and react and you can control your own emotions from external influences. But in the spirit of balance, the universe also gave back to me when I needed it this week. All the old running podcasters from a decade ago started interacting on a new audio app called Cappuccino. This takes us back to that intimate little club of casual runners who used to get together on Twitter in the old days. It’s nice to hear from them. It’s got a bit of an ‘old soldiers’ feel to it. And let’s make that the theme for today why don’t we? Old friends. You and I and old friends, 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – It’s not about the shoes - Voices of reason – the conversation Brodie Sharpe - Why Brodie Sharpe? Qualifications & Experience Bachelor of Health Science & Masters of Physiotherapy Practice (2012) The Running Clinic – Certified professional Musculoskeletal injuries for runners online course (Simon Bartold – One of Australia’s best running podiatrists) Running Repairs course (Tom Goom – One of the world’s leading running physiotherapists) Athletics Victoria Run coaching qualifications Sports Medicine Australia – The Secrets to injury Proofing runners Running specialist guest speaker on: Pushing the limits podcast – Lisa Tamati The Athlete’s Garage – Trang Nguyen Published articles in: CEA Magazine So Let’s Go Running E-magazine Podcast Host – Everyday Running Legends Section two – City of the dead 2 – Outro Ok my friends we have collaborates through the end of Episode 4-438 of the RunRunLive Podcast. Let’s get on the big news. I finished up my 1,000 Km run across Tennessee 8/25 as predicted. Got my belt buckle. Topped off my training last weekend with a nice long trail run with Ollie. My plan for this cycle was to run the 42-mile Wapack and back with some buddies and pick up my virtual Boston marathon in the process. But, life, even this wonderful endurance life does not care about your plans! Chaos stepped in. The day after I ran the north half of the Wapack with Paul a couple weeks ago I had a little twinge in my right quad. I was out walking with Ollie in the morning and it felt like a little cramp. I thought to myself, “huh, must be dehydrated or something” and forgot about it. Then I noticed the lymph node in my right leg was a bit swollen. No big deal, some sort of bite or scab or nick was causing an immune response. I had an easy week and it all went away. Then throughout that next hard week I had this ache or itch inside my right quad. Didn’t hurt when I ran, but was a noticeable niggle. After my big week capped with the big trail run my right quad was noticeably swollen and the lymph node was up again. It seemed to be spreading down the quad. Still didn’t hurt when I ran. Not a muscle or a tendon thing. So, I did the smart thing and went to see my doctor. He was concerned and ordered an MRI. Told me to stay off it. He intimated that is may be a hematoma. Basically, something bleeding in there. Which kinda makes sense given all the trail running and falling down I did in July and August. Since I’m a member of the Great American Health Care System, even though I’m one of the privileged with health care, I am 8 phone calls into scheduling the MRI. Bottom line I had to cancel my plans this weekend. It’s either nothing, or it’s something. We won’t know until the MRI, and maybe then we won’t know either. And so this big summer trail cycle comes to a close with a whimper instead of a bang. With the long weekend we’ll see when I can get in to do the MRI. I’ve got a short window to get my Boston Virtual done. May have to walk it. After that I’m felling like I need to spend the rest of the year working on my flexibility and strength. I’m feeling a bit week and fragile. I’ll have to figure out how to get back on the weights. Don’t worry about me. It’s all part of the journey. It’s been a weird year for everyone and I am certainly blessed. So, my friends, don’t get caught up in the weirdness. Set your own path. Take what the universe gives you and make some sweet lemonade, because I most certainly will see you out there. To take you out is Track number 16 from Brian Sheff The Rock Opera by - Called "Stars and Solitude” MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-437 – Rickey Gates – Across America (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4437.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-437 of the RunRunLive podcast. Today’s theme is journeys. I connected with Rickey Gates and we have an interesting discussion around his journeys, particularly his 2016 run across America. This particular journey wasn’t about getting the miles in per se, it was about discovering the heart of the country and finding himself. And that’s the gift that we get from our endurance sports practices. Every time we lace up the shoes and leave the house it’s a microcosm of the great journey. It’s a small version of that unsettled quest we homo sapiens have always had, not only to find what’s on the other side of the next hill but what’s on the other side of our known limits. In section one I talk about the nuances of doing tempo training in the trails and in section two I wrote another installment of the old man apocalypse story, because Tim asked me to. This one is going to be the first part of a 3-parter. I’ve had a decent couple weeks of training. We got through the hot part of the summer up here and now we are rapidly approaching autumn and fall. After we last spoke I spent a weekend down at my house on Cape Cod. I had a big weekend in my training. Friday night I had a long tempo run and by the time I got the podcast out and drove down it was late afternoon. I did not feel like going out for a hard, hot, long workout. I was mad because I packed up my water back pack and my bottle then forgot to put it in the truck in my haste. It’s so hot and humid and dry on the Cape, with way less tree cover, that you really need a good hydration option. I grabbed a bottle of water and figured I’d give it a try and see how I felt. I took Ollie and set off across the street to a state park that apparently no one really knows about. It’s sectioned up by dirt roads and has a couple ponds. I discovered it while mountain biking and was a bit astonished to realize there was a state park ½ mile from my door that I had been running by for years. A dirt road on the Cape is a sand road. The whole place is one big sand dune. I’ve discovered a loop that circumnavigates one of the ponds. It’s conveniently about a mile from the house, then a short mile of single path through the scrub oak and blueberries around the pond. For tempo I can just run the loop and when time is up I can jog home And that’s what I did that Friday night. Even though I felt shitty and discombobulated going in I felt pretty strong once I warmed up. Ollie and I got into a rhythm and ran the workout with a reasonable amount of aplomb. The next day, Saturday, I had a 3-hour bike ride on the schedule and I wasn’t quite sure how I was going to do that with my water pack. I found a random tradeshow backpack in my truck and I loaded that up with a few bottles of water and some food. I made it all the way from Harwich up the rail trail to the end at the beach in Wellfleet turned around and came back. There were a lot of people out on the trail. I talked to some people wearing PanMass Challenge shirts and apparently that was a virtual event this year as well. It was Sunday that really had me worried. It was going to be the hottest day and I had a 3-hour run on the schedule. The only way I could figure out how to do it safely was to go early and do 3 1-hour out and backs. I started the first leg around 7:00 AM and headed on the roads over to the rail trail east. Even at that time of day it was hot in the full sun on the bike trail. There weren’t many people out yet, mostly serious bikers getting their workouts in before the crowds showed up. By the time I got back to the house I was soaked like I had been swimming and my single bottle was well-past empty. But, it was a solid logistical plan. I drank my fill, ate some fruit, changed my shirt and headed back out. This time I took the roads east towards Pleasant Bay and Chatham. I made it down to the ocean and looked around a bit before heading back to the house to refuel again. Last loop I decide to head back into the state park with Ollie. He was mental that I was going out and coming back and not taking him. I figured the park would be easier on me and I could get some shade. To get there I have to cross a busy road and into an unassuming side road with no signage. If you didn’t look at the map you’d have no idea there was a park squeezed in there. Ollie was so amped up he was dragging me on the leash. As soon as the road turned to sand I let him off. I was too tired to fight him. Watching him take off up the dry sand road was like one of those road runner cartoons where all you see is the churning legs and a cloud of dust. We explored in the park for an hour and I ended up finishing with 18 and a half hot miles. Ollie was happy. I was relieved to be done. The next weekend, last weekend I headed back up to the Wapack to do the north half with my buddy Paul. We dropped a car at the Windblown parking area and started at the northern trail head on the other side of Pack Monadnock. It was a nice cool morning and we ran the 12 back in a casual 3:19. Now you may say that that is really slow, but this is all technical mountain running and we weren’t in a hurry. It was a good outing. A good journey. If you look around you’ll see journeys everywhere. All you need for a journey is a goal or a destination. Journeys can be physical or spiritual or both. The ancient Egyptian kings thought of life and death as a journey. The years were counted from the time the king took the throne. When he died, he journeyed to the west to become one with the god Amun Rah. The scribes painted nice, detailed maps on the inside of the coffin lid so they wouldn’t get lost. The the ferryman to take them across the river Styx to the afterworld of Hades. The Christians had the and – each a version of how to make life’s journey in such a way as to make it to heaven. Think about the , with our hero journeying home through mostly self-inflicted challenges. Or the 20th century modernist version that James Joyce penned about our friend on one peripatetic day in Dublin. Or wonderfully reimagined by Coppola in . (I know I’m throwing a lot at you, but I linked all these references in the show notes and the post) My point is, whether it’s Huck Finn on the river or Jack Kerouac on the road the Western cannon is filled with physical, metaphorical and spiritual journeys. That says something about us. That highlights the deep correlation between our wanderlust and our redemption, our striving and our enlightenment. The questions we ask every day are about where we are in the journey and what’s the destination? We are you? 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Trail Tempo - Voices of reason – the conversation Rickey Gates - Rickey Gates has been described as a “conceptual runner” combining the practice of endurance running with the artistic mediums of photography and writing. After nearly a decade competing on a national and international mountain, trail and ultra running circuit, he took his love for ultra-endurance, storytelling and photography to his project-based runs that have included a run across America, every single street in San Francisco and currently the 50 classic trails of North America. Gates is a deeply curious individual with an immense interest in the inner workings of society, self, nature and the human potential. His debut book Cross Country published by Chronicle Books, will be released in the spring of 2020. In this book, Gates invites us along on his 3,700 mile journey across the United States through over 200 photographs, stories of individuals and ultimately the innermost depths of his own mind. Cross Country will be released alongside TransAmericana, a feature-length film produced and directed by The Wandering Fever and his sole sponsor, Salomon. CROSS COUNTRY A 3700-MILE RUN TO EXPLORE UNSEEN AMERICA In 2017, professional runner Rickey Gates ran 3,700 miles across the continental United States with just a small backpack and an anthropologist's curiosity to discover the divided America in which we live. In the book Cross Country, Gates documents this epic experience from South Carolina to San Francisco, sharing first-person essays, interviews, and over 200 photographs of the ordinary and extraordinary people and places he saw along the way. While Gates delivers unparalleled insight into the extreme athletic and mental challenge of this transcontinental run, running is not the core focus of Cross Country—it is a story of the remarkable people across the United States who we would otherwise never meet. Cross Country is available online or anywhere else books are sold. Section two – City of the dead – Outro Ok my friends we have journeyed through the long gauntlet of Episode 4-437 of the RunRunLive Podcast and ended our quest in the afterworld of delight. My personal journey is going well. I’m healthy and in good enough shape to manage the 42 miles of the Wapack on the 7th. I’ve got Eric, and Dave Foss and Duane joining me. It will probably take us around 12 hours. When I race the 18-mile version it takes me about 4 hours. If you extend that out to 42 miles, it’s about 9 and a half hours. I figure if we are taking our time and enjoying ourselves 12 hours should be good. But, you never know in a long run like that. You can get lost. Someone can half a rough patch. As part of that run I’ll be doing 26.21 of those miles for the 2020 Boston Marathon. Supposedly the BAA is sending out some sort of race kit for us to use in our virtual – we’ll see. The answer is Candide. Remember the quote I was trying to find for my history of agriculture article in the last show? Well, no sooner did I hit publish then did our friend Keating Vogel, pop back with the answer. He knew what I was trying to remember right away. It was not Camus, nor was it Sophocles, it was Candide, by Voltaire that ended with the admonishment to ‘tend your garden’ that I was reading on that airplane so many years ago. Now I know that makes me sound super nerdy and pedantic – that I was riding around in airplanes in my 20’s reading the classics. In my defense you could buy those old paperbacks of the classics for 25 cents. I had a lot of plane time and hunted the book aisles for bargains. You could always find the classics cheap because teachers would force school kids to read this stuff. The kids would throw them away as soon as they could. I had to look Candide up because for the life of me I couldn’t remember what it was about – other than those closing lines. It didn’t make much of an impression on me. I was probably reading it while elbow deep in complimentary cocktails. Apparently, it’s a satire about French institutions. Like the church, the government and the nobility. And guess what Candide is doing in this novel? He is on a journey to self-discovery! So there you go. It all comes back around. To finish up Our journey here today I’ll give you the happy update on my virtual race across Tennessee. As of this morning 8/23/20, I am sitting at 623.5 miles. This was supposed to be a 1,000-kilometer race but I guess in Tennessee they use different math because I need to get to 635 miles to get my buckle. After today I’ll be at about 630 miles and I’m guessing I’ll finish Tuesday. If I look back at the months, I ran 182 miles in May, took a week off in June and got behind with only 124 miles. Bounced back with a stout 185 miles in the heat of July and will end up with about the same in August. I’m ok with that given I’m only running 4 days a week. What did we learn on this journey? Well, I think people learned that it looks way easier to keep up with a 5.5 mile a day average then it actually is. For some of us it’s just part of what we log and it’s no big deal. For others having to knock out 5.5 miles every day taught them something about themselves. The mileage doesn’t care if it’s hot, or rainy or if you get sick or if you hurt your back. The journey grinds on whether you can keep up or not. But, eventually my friends, no matter how long and difficult a journey you have, you will come out the other side enlightened. And I’ll see you out there. (Outro bumper) To take you out is Track number 15 from Brian Sheff The Rock Opera by - Called "Brian’s Dirge” And this is dedicated to my close friend and running buddy Frank, the drummer for the Nays who just got his second hip done last week. Our journey and our adventures are not done! Enjoy MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-436 – Farm to Fork Fondo (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4435.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hellos and welcome to the badly delayed episode 4-436 of the RunRunLive podcast. Today’s show is about farming. It’s about growing things. It’s about the late summer harvest of ideas and endurance. We have a chat with retired professional cyclist Tyler Wren who has started a post-pro life around supporting local farms in Vermont called farm to fork fitness. I ran into him because I’ve been doing a long bike ride at least once a week and thinking about the impact that the current apocalypse has had on these local farms and families. With the restaurants closed it impact specialized growers adversely. The specialized stuff, the local stuff, is the good for you stuff. I’d hate to see even more of them disappear. To see even more beautiful tracks of rural land turned into vacation condos. In section one I’m going to muse on what my running has taught me in the month of July as I push through the heat and humidity. In section two I’m going to talk about the history of agriculture. Because, that’s our theme. I’m doing fine, just busy with work and training and my wife needing me to do pointless man-things like paint the house. It all stacks up and, you, my unfortunate friends are made to suffer the vacuum of my attentions. I’m healthy. Ollie is healthy. We’ve been getting in a lot of miles in the trails. I’m starting to move into some fairly good volume as I target running the Wapack and back with Eric and anyone else who wants to come next month. More about that in the outro. … My own garden is hit and miss this year. I planted a lot of squash but it seems to have gotten a late start and I’m only getting a few. Whereas in other years I’ve gotten piles of zucchini and summer squash, this year only a few have battled through. The root borers are into the stalks now and that usually kills anything left. My berry patch has been less than spectacular as well. I have a very mature and robust patch of red raspberries. These are hybrids and have multiple sets of large berries. But I’ve also got a bunch of the native black raspberry canes that are muscling their way into my garden like unwanted ruffians at a genteel social event. Both of these typically overwhelm me with berries. Not this year. We seem to have a boom in wildlife. Something ate most of my red raspberries. I think it’s the birds. I’m getting the Black ones now but they are getting poached as well. In other years I would pull several pints a week out of the patch. This year I have salvaged barely enough to flavor 2 bowls of oatmeal. My tomatoes are just coming on now. A few weeks late. I’m keeping an eye on them because I have a chipmunk problem as well. The chipmunks won’t necessarily eat your tomatoes and squash but they will bite into them. The rodents also burrow around a bit as well. Ripping up the plants in general. They got my curly parsley. I had it growing in a pot in my garden and something burrowed into the pot and ate the root. Left the parsley. Ate the root. Then the next day they came back and ate the parsley. Not sure whether that was the chipmunk or some other kind of rodent. It was a very precisely executed crime. I suspect on orders of the rodent syndicate. Understand that my garden is heavily fortified. This isn’t my first rodent rodeo. I’ve got a 4-foot fence with chicken wire buried into the ground. That keeps the Woodchucks and rabbits out. Speaking of rabbits and woodchucks, I’ve given up on trying to trap the woodchucks and rabbits in the yard this year. There are so many of them. There’s only one reasonable solution. I’m going to have to get a falcon. Yup. I’ll stand out there like an angry old god, whisper something to my hooded assassin and let my falcon swoop down and rain terror from above on all the various and sundry critters that impede my green thumb. I will be the raptor rodent apocalypse. I’ve got some cucumbers coming, but those are late as well. I have some pepper plants that seem to be doing well. I replanted some beans that never came up and should have some of those to eat at the end of the month. The only successful plant in my garden is the kale. Successful in the sense that I’ve got enough if I want to eat kale for lunch. The challenge with the kale is that it gets the cabbage worms on it and you can either spray them of try to pick them off. It’s a battle that is currently about a tie. Each day I go out and pick off and squish as many as I can find but each day the kale is full of holes like Swiss cheese. So that’s it. Hours of gardening to produce a handful of berries and some buggy kale. If I was farming for a living I would have starved to death years ago. Each day I go out, because I’m working from home int eh apocalypse, and gather what ever seems to be ripe enough for my lunch salad. I try to scrub the worms off the kale, but I know I’m eating a lot of bugs in my salads. It’s probably good for me. They recently re-examined human coprolites from the Paisley Caves in Oregon. These had been dated to more than 14,000 years old. The great glaciers were beating a hasty retreat. The trouble was that everyone though homo sapiens only arrived 13,000 years ago. They wrote these coprolites off as animal scat that was tainted by human handling. recently they discovered that this was indeed human poop from 14,000 years ago. They were able to section that poop and see what we were eating as hunters and gatherers. Turns out there wasn’t a lot of mastodon and buffalo. Sure, there was the occasional bit of mammoth, but it was mostly plants and seeds and rodents with a fair number of insect carapaces. It would seem I haven’t progressed too far from therewith my own garden. Think about that today as we talk about farming. I have the advantage of water and modern seeds and I probably pulling 180 calories of vegetable out of that garden on a given day. Think about the early farmers who had to grow enough calories to last a whole year, and that after giving 30% to some tyrant. It’s not an easy job. But there is something worthy about it. There is something basic about getting your hands into the hot, wet soil and creating, nurturing the green things. Weeding is contemplative. Picking the perfect heirloom tomato warm from the vine is an act of fulfillment. To be one of those self-important jerks who like to quote people, Kahil Gilbrainsaid “And forget not that the earth delights to feel your bare feet and the winds long to play with your hair. ” 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – What I heard this week - Voices of reason – the conversation Tyler Wren - Farm to Fork Farm to Fork Mission To highlight and support the symbiotic relationship between everyday athletes, farmers, and beautiful landscapes MESSAGE FROM OUR FOUNDER Tyler Wren here, founder of Wrenegade Sports. When I retired from my 13 years of professional cycling I wanted to do something meaningful, something that would allow me to share some of the best parts of my fitness career with the world in way that could have a positive social impact, while still being just plain fun. I've run and ridden my bike thousands and thousands of miles over the world and I've learned to cherish the days when I find myself rolling along on beautiful, quiet country roads. Sadly, as many who love these charming places, I've realized that peaceful rural landscapes and lonely country roads are endangered species. As athletes, it is natural for us to support land owners who are able to preserve the open space that we enjoy so much on our bicycles and in our fitness adventures. These landowners use that land to grow food that can make us better athletes and healthier people. With the Farm to Fork Fitness Adventure series, I want people to experience beautiful iconic farmland through exercise, meet the hardworking farmers who are fighting the good fight, learn about the pressures that these farms face, and have a great time in the process. All of the funds raised by the Wrenegade Foundation’s Farm to Fork Healthy Communities Program is donated to local farms and community organizations. That means at the end of each Farm to Fork event, Wrenegade Foundation will be cutting checks to help local farmers with projects like building a new farm stand or creating a new website, and to help local organizations advance their causes like preserving the area’s beautiful pastoral open space. At Wrenegade Sports, we strive to whip up the perfect combinations of health, social good, community and fun into unique and awesome events. Find out more at the website VOLUNTEER COMPETITION In 2019, donated more than $40,000 to local organizations in our host communities via our Farm to Fork Volunteer Competitions. In 2020 we'll be giving away even more, and your votes help decide which groups get the biggest donations. At each Farm to Fork event, all the volunteers will be assigned to teams that each represent a different area farm or charitable organization. From the registration tent to the last aid station, you will be greeted and cheered on by volunteers who are competing to bring the most spirit to the day. Ask questions of the volunteer teams to get to know them, their missions, and what makes the event host community unique. At the end of your ride, you will vote for your favorite team and help determine the size of the cash donations we give. The Volunteer Competition is supported by tax-deductible participant donations to , sponsors, and 100% of all raffle ticket sales. Section two – Agriculture – Outro Ok my friends we have planted and weeded and harvested Episode 4-436 of the RunRunLive Podcast. I’m still working from home. I’ve pushed my mileage up a notch by adding a long run into Sundays. This weekend I’ll do 3 hours. But, this is at the end of a hard workout on Friday and a long bike ride on Saturday – so it’s significant, for me. I feel strong. I’ve been having some fatigue and I need to watch my dehydration at times but I feel strong. Ollie has been getting out with me on most runs. He’s still crazy but he’s good with people and other dogs in the woods so I can let him off leash. His longest run so far is 14 miles. He’s lost all the baby fat and he’s lean ad hard. A real athlete. My plan to run the Wapack and back on September 7th has been finalized. It’s 43 mile s of technical mountain running. Eric is coming up from Missouri. I plan to log the firs 26.2 as my 2020 Boston Marathon. That will be my 21st Boston. We’ve had the storms, the heat and the bombs. Now we get the trails. I went out with my buddy Paul a couple weekends back and we did 13 miles of the Wapack. It was a beautiful, bright July day. We were out for just under 4 hours but I felt fine. Eric, make sure to bring your camera and we’ll make one of those cool race movies! I’ve been reading a lot and working a lot. I read my way through a 5 book SciFi series called “The Lost Fleet”. Who knows when I’ll need to know how to maneuver a space fleet in battle at near relativistic speeds, but when I do, I’ll be ready. After Wapack, I don’t know what I’ll train for. Maybe I’ll treat the Groton Marathon as a real race and train for it? Who knows. I’m out of qualification and I’m going to be 58 this fall. That means I still have to qualify at the harder standard if I want to keep running Boston. Some little voice inside is whispering that it just isn’t that important anymore. I read Rickey Gate’s book about running across America last night. It was mostly photos. I still think I’d like to do that. It seems so real and so visceral. I’m talking to him about having a chat. I’ve been wearing my old two-bottle slant pack on my trail runs. I don’t need the bottles but I use the pack to carry my old iPhone so I can listen to podcasts without having to carry the phone. That’s my kit. A bottle in one hand, the dogs leash wrapped around the other, my JayBird Tarah Bluetooth headphones and the old two-bottle waist pack to carry the phone. It occurred to me that it gives me two empty bottle slots which I use to pickup litter. I keep an eye out on my road sections for cans and bottles that have been thrown out the windows of passing cars. I’ve made a game out of trying to pick up my 2-can quota on my runs. Most of them I can return for a nickel with my other recyclables. We play these games, don’t we. We tell these stories. Each run, each set of runs is its own narrative. The run is an empty envelope that we fill with our stories. In this isolated world of apocalypse we create stories to fill the void. To find meaning. To keep sane. I read a great article on not having enough time to do everything you want. I’ll link to it . The author, Kira Newman, explains how that feeling of never having enough time works. If the work you do gives you a sense of accomplishment you don’t see it as wasted time. Instead of being the 100 things you have to do before you can do what you want it is the list of things you accomplish. There’s a subtle difference and it makes a difference on how we perceive time spent. When we see our activities as in conflict with each other we feel more stress about time scarcity. I can either do this or do that. They compete for the same time resource. People who see those competing activities as additive and congruent don’t feel the time stress. It’s ‘this or that’ in their minds it’s ‘this and that’. Again, a subtle difference, but a big one in terms of perception. What it really comes down to is a sense of control. If you feel like you’re in control of your time you won’t feel time stress for the same amount of activity. That’s why planning helps sometimes. Until it doesn’t’ help. Right now I’m having one of those days where my plan had me finished my workout and the podcast and on my way to the Cape an hour ago. That didn’t happen and now I’m throwing things out of the boat to try to keep up. It turns out that money doesn’t’ help either. There is a direct correlation between how much money you have and how much time stress you have. It’s not the correlation you’d expect. Rich people see their time as more valuable and they have more time stress. What can you do? Why do you care? You can’t do everything. Choose a comfortable mix of things you want to do and things you need to do. Don’t stress about it. You can workout when you get to the Cape. You don’t really need to clean the chain on your bike. Do what you can. Let the rest go. It turns out that time stress has nothing to do with how much time you have because we all have the same amount of time. Time stress is caused by the way you value your time and its use. Make your decisions and find comfort in that control. You have the control over your choice and nobody is goin g to care in 14,000 years whether you cleaned the toilets today. And I’ll see you out there. (Outro bumper) To take you out is Track number 14 from Brian Sheff The Rock Opera by - Called "Bobby LeFavre” – which I thought I put into the last show but I thin I missed it – because, hey, yah know, I was behind schedule and in a rush! Enjoy MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-435 – The Athlete’s Gut (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4435.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hey Folks - Hello and welcome to episode 4-435 of the RunRunLive Podcast. So, here we are. Mid-July in New England. And all that brings with it. The deer flies are thick as college students on a Florida beach. The days are long and weather is a dirty soup-like mixture that drains the sap right out of you when you’re outside. People are slowing down a bit and easing off to vacation houses for a bit of lock-down in a different place. Ollie and I have been getting out for 8 or so miles in the woods 3 days a week. Then I’ve been mixing in a long bike ride on Saturday with a longish run on Sunday mornings. My legs are tired but I have a good cadence going. Even with only 4 days of running I’ll end up with 40 miles this week. I’m catching up on the Great Virtual Run across Tennessee. I should pass the buzzard this week. This week - and I’m speaking to you from Sunday afternoon now - this week I ran Tuesday, Wednesday and Friday in the woods with Ollie. Saturday, I talked my running buddies into riding the Great Circum Groton Fondo with me yesterday that ended up being 37 ish easy road bike miles in the sun. It was a hoot. We stopped for muffins in Pepperell center about half way in – so that will give you an idea of the intensity with which we were riding! I guess I have to back up a bit. My friend Gordon, who is my friend Frank’s brother, (I run with Frank every Sunday), Gordon had this idea of setting up a relay race that went all the way around Groton, the town I grew up in and where my running club is based, without actually touching Groton at any point. I borrowed his course and we rode it on bikes yesterday. I toyed with making it into a real event for charity and such, but there wasn’t much interest, so we just went out and had a good long ride. Then this morning I got up early and ran 4.5 miles of trails with Ollie, then went and met the guys at 8:00 for another 10 on the road. A nice mix. Done by 10:00. I’m whipped! I could nap! I’m getting a good balanced set of miles in. I’m avoiding most of the heat. I’m giving the dog enough exercise to stay sane. Last weekend Ollie and I went down to our house in Cape Cod for the 4th of July. I ended up coming back early because it was just too crowded and frantic. I didn’t even attempt to go do my annual; beach run or my long ride on the rail trail. Maybe I’m turning into a hermit, but I was a bit disconcerted by all the people and how stressed out they were, so I came back. Today We are going to talk about all kinds of bodily fluids. Actually we are going to talk about ‘The Athlete’s Gut’ with Dr. Patrick Wilson. It’s his new book from Velo Press that answers the questions around why do I get nauseous or gassy or poopy when I’m running and racing? In section One I’m going to talk about sweat – because I realize that my half hearted treatment of hot weather running was a bit thin. In Section two I’ll talk about why certainty in an uncertain environment is so powerful. My work is very busy, but I’m having a good summer. I actually threw my hat in the ring for another role at this company. I have an interview tomorrow. I know there are a lot of job seekers out there these days. So I have a tip for you. There will come a point in that interview where you will get a hard question that you don’t know the answer to and when you do, you lean back, get a faraway look in your eyes, channel your inner Rutger Hauer and say: “I've seen things you people wouldn't believe. Attack ships on fire off the shoulder of Orion. I watched C-beams glitter in the dark near the Tannhäuser Gate. All those moments will be lost in time, like tears in rain..” That won’t get you the job but you’ll be the topic of conversation in HR for weeks! 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Sweat - Voices of reason – the conversation Patrick Wilson Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska-Lincoln. Wilson has authored over 50 scientific articles that span the disciplines of exercise science, sports nutrition, and health. He is the author of the recently released book, The Athlete's Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration. The gut does many wondrous things for us. Without it, we surely couldn’t exist. For many an athlete, however, the gut can also be a source of consternation before, during, and after exercise. Have you ever made a pre-race trip to the Porta Potty due to an uneasy gut? Or ducked into some roadside greenery mid-race because of an angry bowl? Or hurled up your breakfast in the loo before a big game? If yes, you’re just one of the innumerable number of athletes that have been plagued by gut issues. What is so often vexing about these gut problems is that they can have many different causes, and consequently, they often aren’t fixable with a single solution. Thankfully, there is now a resource available for athletes to turn to when they are struggling with gut issues: . It is without a doubt the most comprehensive, accessible book on how exercise and sport competition affect the gut. It helps makes sense of the complicated gastrointestinal tract and offers potential solutions to many of the digestive troubles that plague athletes, from the recreational to the elite. is a must-read for any athlete who is experiencing gastrointestinal problems that interfere with training or competition, as well as for coaches and practitioners that work with such athletes. Written by , assistant professor of exercise science and registered dietitian, combines the latest research on exercise and the gut with humorous descriptions and relatable, real-life anecdotes. After reading this book, athletes will better understand the inner workings of their own gut and will be equipped to implement strategies to perform—and feel—better. Patrick B. Wilson, PhD, RD Associate Professor Human Movement Sciences Old Dominion University 2003A Student Recreation Center Norfolk, VA 23529 Section two – Certainty in uncertain times – Outro Ok my friends we have run, clutching our side in gastrointestinal stress to the end of the RunRunLive Podcast Episode 4-435. I registered for the virtual Boston Marathon, it was $50. And, Apparently I was one of the first 15,000 so I get some special, super-secret care package from the BAA. I have a plan. I am going to run my Boston as part of a 43 mile out and back on the Wapack Trail on September 7th. I would love company if any of you can come up. We are going to start at Watatic and run to the end of the Wapack Trail on the back side of Pack Monnadnock, turn around and run back. This is the double of the race I ran in the spring a couple years ago. This will take us 10-12 hours. My friend Eric is coming up to join, because he can’t resist stupid shit like this. I will be able to wrangle some basic on course hydration support, but nothing fancy. Since it’s an out and back people can turn around any point they want. The Wapack is typical New England mountain trail. Mostly single-path and highly technical. Lot’s of elevation gain and loss, basically running the spine of a mountain range. In September the forest will be thick and shady, except where you break out on to the tops of the mountains. The weather is a crap shoot. You can get very hot days, well hot for us, mid-80’s. You can get the tail end of a hurricane with cold rain. That’s part of the fun. For the most part it’s very sheltered from the weather under the canopy. So – that’s what I’ll be training for. That’s my summer project. … I’ve been listening to a history of ancient Egypt. And since we have been talking about digestion and hydration I have a story for you. I would imagine you are familiar with the electrolyte mix called Nuun? I can’t prove it but I’d like to think they based that name on the Egyptian creation myth. In the beginning, all that existed was the sacred water. The lifeless sacred waters from which all things would be made were called Nun. They were the waters of chaos and the waters of everything. The first god Atum created himself from the Nun. He got bored with being the only god so he decided to create some more gods and other stuff, like all the rest of the stuff we have in this world. Now he didn’t have a partner to do anything procreative with so he, umm, ‘handled that situation himself’ and fertilized the Nun from which everything else came into being. So…Think about that the next time you take a big swig of that warm, sweet, cloudy Nuun at mile 40 of your ultra. And I’ll see you out there. (Outro bumper) To take you out is Track number 14 from Brian Sheff The Rock Opera by - Called "Bobby LeFavre” Enjoy MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-434 – Your Training Plans with the Coach (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4434.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hey Folks - Hello and welcome to episode 4-434 of the RunRunLive Podcast. Today we have a long and thoughtful conversation with my coach about his new book that encapsulates his training methods. In the couple weeks since we last talked I’ve been ramping up my training a bit. It’s gotten hot a few days now that we’re into summer up here. But it’s still cool in the mornings. The deer flies are out in force as well. It’s not terrible. With the heat and the bugs there are far fewer people in the woods to contend with. We are going to talk about running in the heat in section one. I’ve resurrected my old slant pack that can carry two bottles and I’m wearing that. But more importantly it gives me a place to put the old iPhone 6 I’m using as an iPod. That means I can stow a bottle, and the phone to leave my hands free to carry the leash. And sometimes that leash has a crazy border collie on the end of it, so having both hands free is an advantage. The heat slows him down a bit too. As for the flies I wear a bug hat – which is a contraption whereby you attach a bandana to the back of one of your running hats, Lawrence of Arabia style, to thwart the aggressive swarms that try to bite you in the head and face. Then I spray that with good old bug spray. It works for the most part but you do get the occasional suicide attack in the eye or mouth. I did manage to eat and swallow one today when I was out with my buddies. If you want to see how to make a fly hat I think I posted a youtube video a couple years back on my channel cyktrussell. Just search for ‘fly’. You may get a video of me dancing to the Offspring’s ‘Pretty Fly for a White Guy’ – but probably not. Thank God there wasn’t ubiquitous personal video when I was growing up. In section two I’m going talk about bringing the energy. This goes back to the message of controlling what you can control. I’ve been getting my runs in like I said. I lost a week to the sore back and that put me behind in my Virtual Race Across Tennessee. I logged close to 40 miles this week so I’m clawing it back and should catch the buzzard if I can avoid any more injuries. I’ve also been working in a bike ride a week in preparation for a group ride I’m hoping to host in July. More on the in the outro. I did get my stand up desk. I put it together this weekend. It’s called an AirLift and I got it from Costco for $230. So far so good. I have a shoe site for you to check out. I have held off buying a new pair of Hoka Trail shoes because they are so damn expensive. Searching around a little for a shoe with a similar cushioning profile I found the Fresh Foam shoes from New Balance that seem to be pretty good. It takes a couple runs for the foam to form to your feet, but then the ride is pretty good. I don’t need much shoe, but I still need the cushioning and the heel drop or I get PF and Achilles problems when I start loading on the miles. Links in the show notes. Take a look at Joesnewbalanceoutlet.com – all one word. You can get some decent neutral cushion Fresh Foam shoes for $30-$40. At that price, even if you can’t run in them you can use them for sneakers. I was coming back from a trail run with Ollie yesterday. I was walking up my front walk. I have a guy working on the house and he was sitting on a ladder there. Of course I catch a toe and faceplant right in front of this kid. I was checking texts or something. He says “Are you alright?” I smile, brush off the dirt and say, “Yeah, I’m ok, I’m indestructible. 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Heat Advisory - Voices of reason – the conversation Coach Jeff Kline Team Prs Fit is a community of athletes from all over the world. We are a team. Alone or together, we strive and we conquer. Prs Fit lets you experience what we call community and social fitness – connecting and motivating each other through our one of a kind global community experience. No matter the weather, the circumstance, day after day, we provide a high quality training experience that produces results. Section two – Bring the energy – Outro Ok my friends we have run in a periodic progression of fitness through the training pyramid to the end of the RunRunLive Podcast Episode 4-434 Going forward I’ve adjusted some things. I let Rachel know I’m going to stop tracking my nutrition. I got down close to 170 and with the additional miles now I’m tracking very well to stay lean. I don’t think of this as a particularly big adjustment because it’s my new normal for the past 5 or so years, but I was 10-15 pounds heavier before. I’ve still got a little gut, but I feel pretty good at this size. I just don’t’ want to track my weight every day during the summer. It’s summer! I want to be able to eat some of those summer things, in moderation, that I love. I’ve also resurrect Fuji-san my 20+ year old steel racing bike and I’ve been getting some rides in. I’m trying to organize a group ride for charity in July. I’ve got a course that goes around the periphery of Groton that is about 40 miles which is about the right distance. Long enough to be a challenge but short enough not to be exclusive. I’m still working out the details. I’m also setting my sites on running the Wapack Trail end-to-end and back around Labor Day. I was waiting to see when the Boston virtual race would be held and maybe feed two birds with one scone. But that would be in the mid-forties of miles. It’s all technical, mountain running. The 18 mile version takes me about 4 hours so this version will probably take 10 hours. If either of these things sounds like a fun adventure, give me a shout, I’d love the company. All the fall races are canceling now as well. The only one I see that is still on is Marine Corp. Which, if we’re honest, is the worst marathon you should be holding in a pandemic. It’s super crowded. It’s all slow runners and new marathoners. Everyone crams onto mass transit to get to and from it. They canceled the Bad Water 135 which is a couple hundred ultra-fiends in Death Valley and they hold Marine Corp with 50,000 amateurs in the middle of a city? Anyhow, I’m good. Still training. Still working out of the house. Albeit standing up more now. I watched my way through Season one of American Gods. I loved the book. I finally broke down and bought the show. It’s really good. I like Ian McShane as Mr. Wednesday. Which anyone with a working knowledge of the history of the English language can tell you which god he is. My garden is coming along nicely. This last few weeks of hot weather has kicked it into high gear. Garden is the same word in French and English. It comes from the Indo European root for the enclosure. It has the same root as guard and guardian. The same root gives us ‘yard’ in America. To take you out I want you to remember that as endurance athletes we are well equipped for the apocalypse. Everyone knows good cardio is important during a zombie attack. Not only that, we trail runners are used to pooping in the woods – another valuable skill in the apocalypse. So, just remember, if society fails into chaos you can always run away and poop in the woods. And I’ll see you out there. (Outro bumper) To take you out is Track number 13 from Brian Sheff The Rock Opera by - Called "Here, There and Everywhere." Enjoy MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-433 – Eric Runs Across Missouri (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4433.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-433 of the RunRunLive Podcast. Been a weird couple of weeks for me. I’ve been working out of the house, which I’m a bit used to, but the new bit is this part about being on video calls all day long for many days with no break. It can be really exhausting. I’ve got a guy replacing all the trim boards on my house over the last couple weeks as well. So I’ve got him banging on the wall while I’m trying to talk to people. Which is the new normal. People just forget they’re on these calls and all kinds of crazy stuff goes on in the background. Him ripping the boards off has disturbed the hornets that live in the eaves. I had one wandering around my bathroom one morning. And as much as I tried to avoid it, it ended up stinging me a little. Hornets are ferocious little critters. Bad attitudes. Up here in New England the seasons have flipped and all is green. The mosquitoes and ticks are out. I’m harvesting lettuce from my garden. Good year for lettuce. Immediately after we last spoke I woke up with a back issue. I don’t know what I did but my back locked up. It’s a problem I’ve had before when I do too much snow shoveling or something like that. It is very painful. You can’t bend and it hurts to sit, hurts to walk, just hurts. Your lower back is such an integral part of everything you do. Got up the second morning of this and basically had to crawl on my hands and knees to the bathroom. Went to my chiro on the third day and got some immediate relief. It’s still pretty sore this week but I think that has to do with spending so much time in the chair. I’ve started doing some of these meeting standing up, but you’re still constrained and hunched. The end result was I took a week totally off from training and it was surprisingly relaxing. Was a good break to reenergize and rethink what I want to do with my training and racing going forward. I’m still on my nutrition plan and hovering around 170 pounds but I’m losing enthusiasm for it as we move into summer and all the good eats and drinks that are part of that! I’m back to running now and feel good. I’m going to pivot to some longer trail based training. I’m working on cooking up some events in the fall. Today we talk to our old friend Eric who I ran Leadville with last year. He did something amazing by running across Missouri on Memorial Day weekend. In section one I’ll talk about taking a week off. In section two I’ll talk about some ways to recharge in today’s weird hyper-work world. As I write this on a fine cool morning that looks like it will emerge into a humid summer day I’ve got a purple T-shirt on. I have been wearing shirts with collars all week to try to look somewhat professional on the video, but this morning I saw a nice purple race T under the pile so I’m wearing that. Did you know that purple is the royal color? It was a prized color in classical times. The Greeks and Romans somehow figured out that a predatory land snail in Lebanon, that they called murex, secreted this color and they could make that into dye. In the Eastern Roman Empire, what we would refer to as the Byzantine Empire, but that’s a construct of modern historians, they just called themselves Romans, anyhow, they referred to a person being of royal blood or royal pedigree as “Being born in the purple”. Isn’t it amazing how we humans can make the leap from snail snot to justification of royalty? We really do have an outstanding ability to make stuff up and believe in it. 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – A week off - Voices of reason – the conversation Eric Strand Section two – Recharge – Outro Well, my friends, you have run across Missouri to the well-deserved micro-brewery that is at the end of the RunRunLive Podcast Episode 4-433 – Thank you for your company! Alrighty. So what now? I have decided to pivot my training for the summer. Instead of the holding pattern of marathon training I’m going to target some ultra-distance trail running and some casual bike riding. For a few reasons. First, because I’m feeling a bit too fragile with all this race-specific training and need to broaden up for a cycle. Second, if any races are going to be run this fall, they are going to be longer, smaller trail races. And, bike riding to get some cross training and most of the guys in my cohort can’t run as much anymore so Some casual bike riding is a good way to spend time with friends. I’m contemplating organizing a Fondo around Groton with my running club for July. And some dort of longer trail run, perhaps on the Wapack for Labor day, which, by the way would kill two birds with one stone by logging 26.1 miles of it for the virtual Boston. And I’m behind on my virtual race across Tennessee from taking a week off. I’m 4 days behind, which isn’t much. It’s only like 20 miles, but some longer sessions would help me get back in the hunt so I can finish before 8/31. Eric, BTW, with all his shenanigans is finishing this week. OK – so those are my loose plans. I’ll tell you a couple stories and a dad joke for Father’s Day and we can all get on with our lives. Switching back to the trails is good because I can take Ollie with me. The challenge is he’s not leash trained yet, so he’s a bit of a nightmare to run with on leash. With the Apocalypse the woods are just stuffed with cranky people and I unless it’s off-hours I have to put him on leash. I have the standard 6-foot leash. He goes right to the end of that and pulls. No matter how much I correct him he’s constantly leaning on the leash. It’s exhausting. It’s also a bit dangerous because he stays right in my line of sight and occludes my line on the trails. Makes it hard to carry anything in my hands with all the jerking about. He won’t go near the ponds or lakes to get a drink because he’s decided he’s afraid of them. He won’t drink out of my bottle, either, because he doesn’t trust me not to squirt him. I’m gong to have to get some sort of collapsible dish for him that I can carry. There is a boom population of rabbits, squirrels and chipmunks this year and he likes to take off after those as well. Friday, when we were out, and he was on leash, a big snake ran across the trail in front of us. I saw it and calculating its progress could see it would be well out of our way by the time our paths intersected and I didn’t bother to break pace. We don’t have any poisonous snakes in New England. Ok, technically there is an Eastern Timber Rattlesnake and the Copperhead viper, but those are both endangered and you have a better chance of getting hit by lightning. Anyhow, Ollie saw that snake and jumped backwards, causing me to have to jump vertically to vault him. It’s funny how the fear of snakes is so deeply ingrained in us mammals. Lots’ of bad blood between us and the reptiles I guess over the millennia. I had him out Saturday in the trails, mostly on leash and he was a nightmare. You’d think he’d get tired of dragging my fat ass around after a few miles. He joined me today for and hour and forty five minutes on a combination of rail trail and roads with my buddies. I was on the rail trail around 7:00 AM. I brought my old iPhone and my headphones, figuring I’d be all alone at 7 Amon a cool Sunday morning and could catch up on some listening. I brought the extendable leash which I think is about 15 feet. He pulls less on that one, probably because it has some built in resistance and partly because it gives him more line. Because, you know, Apocalypse… I was to have no peace. The trail was packed. Bikes, joggers, walkers and some lady screaming into her cellphone in Spanish – it was like taking public transit on a Friday Afternoon when the Red Sox are playing. I had to take out my headphones so I could hear the traffic or someone was going to die. The new herd of Apocalypse bikers are not going very fast. Some are barely moving faster than my running pace. Which is fine but it’s takes forever for them to catch you and pass you. Especially if you’re trying to control a mental border collie. If you’re a heads down cyclist training away at 20+ miles an hour in aero I would stay away from public rail trails for awhile. It’s a bit of a carnival. And here’s your Dad joke for Father’s Day. A hamburger walks into a bar. He goes up to the bartender and says “I’d like a bowl of Chili please.” The bartender looks at him and says, “Sorry, we don’t serve food here.” Keep moving friends, It ain’t all bad, is it? I’ll see you out there. (Outro bumper) To take you out is Track number 12 from Brian Sheff The Rock Opera by - Called "Hold on tight to your dreams" Enjoy MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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Folks, I am re-releasing episode 4-310 where I interviewed Bryan Lions so we could all hear his voice and listen to his story. Chris, ... The RunRunLive 4.0 Podcast Episode 4-310 – Bryan Lyons on Pushing Rick in 2015 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4310.mp3] Link Intro Bumper: Hello my friends, this is Chris your host and this is the RunRunLive Podcast episode 4-310. Welcome. We are in our final days of taper leading into the Boston Marathon. I’m ready. I’m right on my target race weight, I’m strong in the legs and I’ve done it a few times before. I’m starting from the back this year in the last charity corral. It will take me awhile to get to the starting line and it will be crowded. Looks like we’re getting decent weather, cool and rainy. That’s actually my favorite racing weather. One of my friends from the running club is getting a limo to take a bunch of us out to Hopkinton on Monday morning. There’s no checked bags from Hopkinton anymore so we’ll have to navigate the cool, wet weather on the morning with some throw away stuff. There will be a wind. I don’t know yet if it’s a head wind on not but as far back in the pack as I am there’s lots of shelter if you know what I mean. I don’t know if I’ll be carrying my phone or not. I’d love to be unplugged but I don’t know how to get it into Boston otherwise without being separated from it for a day. It turns out this new iPhone6 fits perfectly into one of those ½ size snack baggies and you can use the phone through the plastic. Today we have the great privilege to speak with Bryon Lyons who is taking over for Dick Hoyt in Pushing Rick this year. It’s a long one, but’s that’s ok. I think we cover some good ground. In the first section I’m going to muse on this year’s Boston from my perspective, as is my annual tradition. In the second section we’ll talk about how to use an external brain to get important stuff done. I’m good to go for Monday. I have a red Team Hoyt singlet that I’ll probably put a long sleeve shirt on underneath because of the weather. It’s also got some rough bits that I’d like to keep off my nipples! I still need to swing by Whole Foods and pick up some Hammer Gels for the race. I tried to cook up my own energy gels from organic peanut butter and cocoa powder but it was a disaster. It was like when you give a dog a spoonful of peanut butter and their mouth gets all stuck. I’ll have to keep working on that. Damn near choked me to death on my last couple long runs. We might go long today, but I’ll keep my comments short. On with the Show! Section one - Running Tips Tapering into Boston Voices of reason – the interviews Bryan Lyons From “Team Hoyt Racing at Boston With a Different Look For the first time since 1980, Dick Hoyt won’t run behind his son. But Bryan Lyons, a longtime supporter and runner, takes up the cause. By Liam Boylan-Pett; April 9, 2015 Rick and Dick Hoyt with Bryan Lyons Bryan Lyons (left, bib number 33864) at the 2014 Boston Marathon with Dick and Rick Hoyt. In 2014, Dick Hoyt completed the Boston Marathon for the 32nd time—each year pushing his son Rick, who’s a spastic quadriplegic with cerebral palsy, in a custom-racing wheelchair. After last year’s race, Dick wanted to retire. Rick, however, wanted to cover the 26.2 miles from Hopkinton to Boston again. He’s going to—this year with a new running partner. Dr. Bryan Lyons, a dentist in Billerica, Massachusetts, and a family friend of the Hoyts, will push Rick in the 119th running of Boston. “It was sort of shocking for [Dick] to ask me,” Lyons told the Lowell Sun. "My friends told me [the Hoyts] don't want the big name, they want the big heart. If that's the least that I can provide, I'm happy." This will be the seventh Boston Marathon for Lyons, 44, who has run for the Hoyt Foundation marathon team since 2008, with a best of 4:15:29, which he ran in 2010. Lyons does have some experience running with Rick, 53. Since January, the two have completed a few shorter local road races and gone on training runs together, according to the Lowell Sun. If Rick isn’t available, Lyons puts sandbags into the wheelchair to simulate his weight. Although Dick Hoyt, 74, won’t be running, he won’t absent from the marathon. He’s the race’s grand marshal, and will ride in a pace car ahead of the lead runners. The Hoyt’s story, chronicled by Runner’s World in 2007, has inspired many. Since 1977 when Rick asked Dick to push him through a 5-mile race, the father-son duo has completed more than 1,100 races, including Ironman triathlons. “Dick will continue to be at the head of the field, leading 30,000 runners on their trek to Boston,” Tom Grilk, Executive Director of the Boston Athletic Association, said in a press release. “Dick and Rick Hoyt will forever be synonymous with the Boston Marathon and the sport of running.” Now, Lyons’ name will be attached, too. Once Dick decided not to run, Lyons was an easy choice for the Hoyts. "Bryan will be out there, and he'll do his best, we know that," Dick Hoyt told the Lowell Sun. "He's a great athlete, a great person, and the type of person that we want to be pushing Rick. And Rick wants Bryan to be the one to do it." Section Two – Life Lessons Using an External Brain – Outro That’s it my friends. Episode 4-310 in the can. We’ll see what happens over the weekend. I may do a race report or not. It’s a lot of work to write something that I am proud of. You don’t really know the appropriate theme until the race has been run, so you can’t prepare that much. I’ve got the Groton Road Race coming up on the 26th and we’ve still got shirts if you want to register. We’d love to have you. Then I’m going in to get my heart fixed. Then…it will be summer time and the living will be easy. I was out in California this past week. I flew out Saturday and came back on the redeye Tuesday night. I was in Huntington Beach. You may or may not know that Huntington Beach is known as Surf City USA. This is one of the centers of the surfing culture from Southern California. There are surf shops and beach cruiser bikes and classic cars cruising in circles. It’s a surfer vibe. Sunday I was wandering around the resort, killing some time before dinner and ended up going into a surf shop, where they sell shirts, baggy shorts and flip flops to the tourists. There were a couple young guys lounging behind the counter. They were your surfer dude types. Being me, I figured I’d chat them up. I say “You guys look tired and bored.” To which the one guy replies, “Yeah, we’re the surf instructors but they make us work in here.” And the other dude says, “Yeah, man, Long night, ya know?” I nod, as if I can commiserate. He thinks I don’t understand. “I was up all night man, you know those Spanish girls…” I try to act like that’s something I can relate to as I stand there in my business suit and mid-life crisis look. He still thinks I don’t get it and says, “Ya know, man? The 6-2?” I agree and move on, wondering what the hell ‘the 6-2’ means. I tell the story to the guys I’m with and we come up with all sorts of theories around body type ratios and start-stop times. We Google it but the urban dictionary, while having some fairly unsettling definitions, doesn’t quite fit. We spend the next couple days asking people and not getting any good answers. I go back to the shop but the dudes aren’t working. At dinner that night I can see that the busboy is clearly a surfer dude cut from the same cloth. I call him over and tell him my story in a conspiratorial and hushed way, finishing with the big question. “What does ‘the 6-2’ mean? He says “Well bro, it’s kinda hard to explain…” I say “Just give it your best shot…” He continues. “Well it just mean he was tappin that shit all night long…” The mystery was solved. That’s all it meant. There were not ratios or timing or measurements involved. Now you know. You’ve got early access to some surf slang. I can see the ultra runners using this one. How was the middle 50 miles? “It was the 6-2, bro, all trail, all night…” With that I will leave you to your own adventures. Don’t wait. Step put the door and do it today. There will never be a good or convenient time to do epic stuff. Enjoy your race. I’ll see you out there. Closing comments
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The RunRunLive 4.0 Podcast Episode 4-432 – Running through the Pandemic (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4432.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-432 of the RunRunLive Podcast. How are you doing? Really, how are you doing? This is a powerful question. I find myself slipping more and more into a coaching and advising role as I get deeper into my career. And these past couple weeks I’ve found that to be a very useful and powerful question. And a gift. How are you doing? Start your conversation by leaning into that zoom call, smiling, in a concerned way into that grainy laptop camera and asking ‘How are you doing?’ Then sit back and be prepared to listen, to be empathetic. To nod understandingly. That’s an enormous gift you can give these days. I’m doing ok. I’ve been working on my nutrition still. I’ve gotten close to 170 a couple days but keep popping back up to 175 ish as soon as I eat something. It’s a bit frustrating. I’m not getting enough miles in my training to move the needle. We’ve got a good and timely show today. I sit down with our friend Dr. Greg to talk about some practical strategies for coming out of the apocalypse. In section one I’ll talk a bit about some strategies to turn all these nascent runners into life-long runners. In section two I’ll talk about made up things, probably also timely. So – they canceled Boston. It had been rescheduled to September. But, they sent an email to us yesterday that the race was being canceled. It seems like you can get a refund and there is going to be some sort of virtual race, but it will take a couple days for all the details to be sure. If you were paying attention you got to see Mayor Marty Walsh. That is the face of every Irish politician in Boston right there. May-yah Mahty. That’s the face of the Statey at the airport waving you along. ‘Yah can’t Pahk Heah!”, or leaning in your car window looking for ‘License and Registration’. Anyhow… I was running on a charity bib this year, not sure how that works now. I’m out of qualification. Funny thing is that I’m in good shape. I’ve got no injuries and have been basically training since December! With my recent weight loss and nutrition I’m running fast, for me. I think the only thing missing is a couple big volume weeks and I could race well. I’ve been doing a lot of shorter tempo runs and have been hitting good paces even on my tired days. I don’t feel like I’m in great shape. I feel like I’m old and tired and slow. My legs are achy and sore especially my quads on the uphills – but my tempo is in the mid-7’s – which is a minute off my PR’s from 20 years ago – but I only need an 8:13 to BQ. . I am slogging away at the virtual race across Tennessee. Falling behind as it were with my puny 30 odd miles a week. C’est la vie. Went for a bike ride yesterday. Did about 26 miles in around an hour and a half. Almost got decapitated. True story. I was rolling down this big hill towards the end of my ride. Maybe going 20-25 miles per hour on Fuji-san, recovering from having just struggled up said hill. There was a big construction dump truck coming up the hill in the other direction. You know the ones; used to carry great loads of dirt and rocks around from construction sites. Now, our roads here is New England tend to be a bit rough towards the edges and I usually try to stay out of the gutter where the roughest bits are, especially when going fast. I had looked over my shoulder and I was the only one on the road in my direction. I was therefor riding out towards the center edge of the lane, keeping my eye on the truck as well because for some reason people sometimes drift over into your lane and I was not going to win that argument. Apparently, this guy, and I’m sure it was a guy, had thrown some long lumber boards into the empty back of the dump truck. I suppose when he started they were sticking out the back. Those trucks are pretty bouncy and the lumber had drifted with the jostling and was sticking out of the truck sideways into oncoming traffic. I’m not sure it was low enough to actually get me, but at the last second I ducked under it. I felt a bit violated but not decapitated. I’ll take violated over decapitated most days. As I turned around to yell some salty language it did look like he was stopping to fix this potential pedalist guillotine. That’s a story I’m not going to tell my wife. 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Advice for new runners - Voices of reason – the conversation Greg Milbourne Dr. Milbourne is a licensed psychologist specializing in work with children, families, couples and adults across the lifespan. From retirement home residents coping with end of life issues to an office practice helping families, couples, adults and children, Dr. Milbourne focuses on obtaining and maintaining good physical and mental health. “𝘐 𝘴𝘱𝘰𝘬𝘦 𝘵𝘰 𝘢𝘯 𝘰𝘭𝘥 𝘵𝘩𝘦𝘳𝘢𝘱𝘪𝘴𝘵 𝘧𝘳𝘪𝘦𝘯𝘥 𝘢𝘯𝘥 𝘧𝘪𝘯𝘢𝘭𝘭𝘺 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘰𝘰𝘥 𝘸𝘩𝘺 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦’𝘴 𝘴𝘰 𝘦𝘹𝘩𝘢𝘶𝘴𝘵𝘦𝘥 𝘢𝘧𝘵𝘦𝘳 𝘷𝘪𝘥𝘦𝘰 𝘤𝘢𝘭𝘭𝘴. 𝘐𝘵’𝘴 𝘵𝘩𝘦 𝘱𝘭𝘢𝘶𝘴𝘪𝘣𝘭𝘦 𝘥𝘦𝘯𝘪𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘰𝘧 𝘦𝘷𝘦𝘳𝘺𝘰𝘯𝘦’𝘴 𝘢𝘣𝘴𝘦𝘯𝘤𝘦.. 𝘖𝘶𝘳 𝘮𝘪𝘯𝘥𝘴 𝘢𝘳𝘦 𝘵𝘳𝘪𝘤𝘬𝘦𝘥 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘪𝘥𝘦𝘢 𝘰𝘧 𝘣𝘦𝘪𝘯𝘨 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳 𝘸𝘩𝘦𝘯 𝘰𝘶𝘳 𝘣𝘰𝘥𝘪𝘦𝘴 𝘧𝘦𝘦𝘭 𝘸𝘦’𝘳𝘦 𝘯𝘰𝘵. 𝘋𝘪𝘴𝘴𝘰𝘯𝘢𝘯𝘤𝘦 𝘪𝘴 𝘦𝘹𝘩𝘢𝘶𝘴𝘵𝘪𝘯𝘨.. 𝘐𝘵’𝘴 𝘦𝘢𝘴𝘪𝘦𝘳 𝘣𝘦𝘪𝘯𝘨 𝘪𝘯 𝘦𝘢𝘤𝘩 𝘰𝘵𝘩𝘦𝘳’𝘴 𝘱𝘳𝘦𝘴𝘦𝘯𝘤𝘦, 𝘰𝘳 𝘦𝘢𝘤𝘩 𝘰𝘵𝘩𝘦𝘳’𝘴 𝘢𝘣𝘴𝘦𝘯𝘤𝘦, 𝘵𝘩𝘢𝘯 𝘪𝘯 𝘵𝘩𝘦 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵 𝘱𝘳𝘦𝘴𝘦𝘯𝘤𝘦 𝘰𝘧 𝘦𝘢𝘤𝘩 𝘰𝘵𝘩𝘦𝘳’𝘴 𝘢𝘣𝘴𝘦𝘯𝘤𝘦. 𝘖𝘶𝘳 𝘣𝘰𝘥𝘪𝘦𝘴 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘴𝘰 𝘮𝘶𝘤𝘩 𝘤𝘰𝘯𝘵𝘦𝘹𝘵, 𝘴𝘰 𝘮𝘶𝘤𝘩 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯, 𝘪𝘯 𝘦𝘯𝘤𝘰𝘶𝘯𝘵𝘦𝘳𝘴, 𝘵𝘩𝘢𝘵 𝘮𝘦𝘦𝘵𝘪𝘯𝘨 𝘰𝘯 𝘷𝘪𝘥𝘦𝘰 𝘪𝘴 𝘣𝘦𝘪𝘯𝘨 𝘢 𝘸𝘦𝘪𝘳𝘥 𝘬𝘪𝘯𝘥 𝘰𝘧 𝘣𝘭𝘪𝘯𝘥𝘧𝘰𝘭𝘥𝘦𝘥. 𝘞𝘦 𝘴𝘦𝘯𝘴𝘦 𝘵𝘰𝘰 𝘭𝘪𝘵𝘵𝘭𝘦 𝘢𝘯𝘥 𝘤𝘢𝘯’𝘵 𝘪𝘮𝘢𝘨𝘪𝘯𝘦 𝘦𝘯𝘰𝘶𝘨𝘩. 𝘛𝘩𝘢𝘵 𝘴𝘪𝘯𝘨𝘭𝘦 𝘥𝘦𝘱𝘳𝘪𝘷𝘢𝘵𝘪𝘰𝘯 𝘳𝘦𝘲𝘶𝘪𝘳𝘦𝘴 𝘢 𝘭𝘰𝘵 𝘰𝘧 𝘦𝘧𝘧𝘰𝘳𝘵.” -- Gregory B. Milbourne, Psy.D. 610-348-7780 Section two – Made up things – Outro Well, my friends, It is time to emerge from your cocoon and rise chrysalis to butterfly into the sweet smelling morning air that is t the RunRunLive Podcast Episode 4-432. How are you doing? Enough of that! Big news is that I got my garden planted. I already have some good sized lettuces. I’m a modern day Cincinnatus. I’m not really, he grew cabbages and saved the Roman state. I grow lettuces and have saved nothing! Actual news is that our friend Eric, who you remember from Leadville last summer, ran across Missouri over the Memorial Day weekend. Yup, 245 miles in 3 days and collected $40k for charity. I want to be like Eric when I grow up. We’ll have to get him on the show to talk about it. And if your curious about the detail behind all the training techniques I talk about, apparently my coach has written them all down . I will put the link in the show notes and maybe we’ll catch up with him at some point. He knows more about this stuff than I do so it’s probably a good investment if you want to run better. I have a question for you. When you’re out doing a workout what’s the smallest denomination of money you’ll stop and pick up? I founds 3 pennies on Friday and I was quite pleased with myself. How about you? Will you stop for the odd penny? Or does it take folding money to break your forward progress? I’m looking out my office (read spare bedroom now that the kids are gone) window at Ollie the Collie. He’s sleeping in the grass in the front lawn. He turned one year old yesterday. I’m not sure I’ll survive until he’s 3 or 4. He’s got more manic energy than a crack head. He drags me out of bed at 5:00 AM every morning and insists we go for a walk. And his idea of a walk is running full tilt up and down the trail ripping logs out of the ground and bashing them into my legs while growling gleefully. Absolutely nutty. I think words are very powerful. When we first started writing things down it was like a form of magic. Think of spells and incantations and ‘the power of the word’. And since everything is made up, you get to use words, magic words, to make up your own story. This doesn’t mean telling tall tales. It means describing a path for you and following it. I heard this quote from poet Gregory Orr this week, where he talked about the power of words, that really struck me, and thought I’d share. “Let’s remake the world with words. Not frivolously, nor To hide from what we fear, But with a purpose. Let’s, remove “The dust of custom” so things Shine again, each object arrayed, In its robe of original light. And then we’ll see the world, As if for the first time. As once we gazed at the beloved, Who was gazing at us.” Humbly, I submit that my own words are but fevered scratchings at the hard shell of reality. Words are the power of your narrative. Remember that as feeble as it may seem you can create your own reality and pull people into it with words and narrative. And - I’ll see you out there. (Outro bumper) To take you out is Track number 11 from Brian Sheff The Rock Opera by - Called "Dusty Laptop" Enjoy MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-431 – Liz Warner – Running Adventures (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4431.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-431 of the RunRunLive Podcast. I know, I know, I’m a few days late… I’m going to be honest with you. I just wasn’t motivated to produce this past weekend. Just wasn’t. My strategy is to spread out the production tasks throughout the week so when I get to the microphone it’s only a couple hours of work. When I don’t do that it takes a good chunk of a day to pull it together. I just didn’t have the energy. Wasn’t motivated. Hey, I’m just a average guy like the rest of ‘em and sometimes I run out of mental energy. Truthfully when that happens the product quality starts to suffer. I’m guessing there’s only a few of you die-hards who even noticed I missed my publishing window! You’re waiting until your weekend run to listen anyhow, right? So, I have recharged the batteries, grabbed the loose threads, gathered up the sundry pieces of episode 4-431, swept them into a slightly greasy bin, and will present them here for you today! Today we have a good show for you. I’ve got an interview with Liz who is finishing up her ‘run 30 marathons before her 30th birthday’ project. I was really impressed by her sense of adventure and hopefulness. It’s a refreshing attitude. It’s empowering. I enjoyed talking to her. And indeed, she is running to empower women in many places around the world that would seem sketchy and dangerous to most people, let alone a young woman. I’m glad to have been able to talk with her. In section one I’ll talk a bit about how to mix in some hard effort sessions into your stale old training. I’ve been doing this and enjoying it. In section two I have a piece on consumer buying trends that I’ve been thinking about. I left the old man and the Amazon out in the Apocalypse for now. I have been doing some writing but haven’t gotten back to that. If you’re new, I’m talking about an apocalyptic story series I’ve been doing for the past three episodes. I’ve got some ideas, but I have to find the time. I think it would make a great serial podcast. I would be the narrator and we’d assemble voice actors for the parts of the story. If you’re interested in any of that reach out to me and we’ll have some fun. And if you’re new, this is the RunRunLive podcast. I’m up to 431 official episodes across 12 years and 4 iterations. 60ish marathons, ultramarathons, mountain bike ultras, Triathlons, a Spartan beast and sundry other fun stuff. We talk to interesting people about endurance sports. We try to have some helpful tips for our endurance athlete friends and we muse on different things that might be interesting to think about while you’re out in the woods with your dog on a long run. It is still the apocalypse here where I live in New England. My family is safe and I’m still safe. I haven’t traveled since March and I’m getting a bit of cabin fever. It’s a bit like Groundhog Day. I’m still training, even though all the races have been canceled. Well, I should say all the physical races have been canceled. Humans being humans we are creating a basket full of virtual races to run. I have signed up for a couple. Currently I’m running the that of Barkley Marathon fame is putting on. And I’ll link to all this stuff in the show notes. He has 18,000+ people signed up from around the world. That’s over a million bucks in race fees. My ultra-running friends wouldn’t stop pestering me – so I singed up. It’s all those anarchic ultra-runners. The first day someone ran 84 miles. We’re 13 days in and someone already finished the 1,000K. I’m not doing anything special to try to keep up. I’m not sure I have the mileage right now to make 1,000 Kilos by the end of August. I’m actually pretty sure I don’t. I am logging my 1.2 mile morning walks with Ollie the Collie, because according to the rules it counts. I signed up for another one which again, I’m probably not going to bust out a 5K alone for fun, but I want to support people in need. Jerod Ward and Mollie Huddle are running that one. You, my friends, if you’re able, should sign up for some sort of virtual event. Even if you don’t want to do the event. Sign up and lend your weight to the sense of community around the race and your shekels to the charity involved. It’s an easy way to stay involved and contribute. I’m not big on virtual races. I’ve spent so much of the last 20 years training alone. I don’t care about t-shirts and medals. When I race, I care about how I feel and how I compete. I don’t get that same juice from running by myself. For me, that’s called ‘Wednesday’. Close your eyes and join me. It is a cold morning with the chill of a mist in the air. The sun is just starting to creep up over a still cold lake nestled in the shoulder of a mountain. You feel the thrill of the crowded starting line. Nervous, fit, humans shuffle dust in the dirt road. Murmurs and stifled laughs fill the background and there is an electric sense of energy. Like the opening of mass at a great cathedral a hush comes over the throng. A runner steps forward. She launches into the national anthem. Starting out low and haunting like the bugles before a pitched battle and cresting high and brave like a waving flag of freedom. A large, gathering voice lashed across a sea of energy. You don your hat, wipe a tear from your eye, and wait for the gun and the surge. And then, you see, you are out there… 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Some high Intensity - Voices of reason – the conversation Liz Warner Run to Reach - Tackling 30 of the world’s toughest marathons for women’s organizations around the globe Runner and philanthropist Liz Warner is taking on 30 of the world’s most challenging marathons, reaching 30 different countries before turning 30 in June 2020. Covering 786 miles, Liz is set to raise $100,000 for women-focused organizations in the final 20 countries, as well as to highlight on a global scale the efforts of each incredible organization and the strong communities, natural beauty and rich culture that each country holds. In It For The Long Run Marathoner Liz Warner launched Run to Reach in early 2019, marking the beginning of a whirlwind 18-month international fundraising initiative that will see her face 30 marathons across the globe and partner with 20 local NGOs. Each one empowers women in its community to become independent, take control of their futures and fight in the face of vulnerability and discrimination. As the year’s end approaches, Liz is over two thirds into her challenge, with races taking her up active volcanoes in Guatemala, through refugee camps in Western Sahara, and across glacial lakes in Mongolia. For the last series of races, Liz will venture to far-reaching and diverse destinations, like the central highlands of Afghanistan, into the depths of small villages in Somaliland and through the rolling foothills of Mt. Everest. With every inspirational story encountered, Liz has pushed the Run to Reach mission to go even deeper. Through this project, Liz hopes to tell a story of each nation that brings to light a positive narrative in the face of challenging situations and stigmas. Race after race, it has only become clearer that the heart of each country’s promise of prosperity and equality comes from the empowerment and enablement of its women. Now with a clear focus for the last of the Run to Reach marathons, Liz hopes to drive relentlessly the success of each organization she engages with. “I’ve participated in numerous marathons and fully believe in the potential of the running community to make an incredible impact on the planet. I am firmly convinced that our collective impact, linked together, can be exponentially more powerful and change the world we live in today. Through Run to Reach, the organizations I have chosen to work with are strong examples of empowering global women communities.” Whether it’s transforming education facilities in local towns and villages or providing women with the resources they need to become leaders of change, I want Run to Reach to enforce change across the world. Section two – Consumer Trends – Outro Well, my friends, you have run through the deserts, oceans and jungles of this mad world to the end of the RunRunLive Podcast Episode 4-431. Good to spend time with you. Well, my friends, you have run through the deserts, oceans and jungles of this mad world to the end of the RunRunLive Podcast Episode 4-431. Good to spend time with you. I'm glad I delayed this episode for a week. It gave me a chance to read through the pieces and edit them. Usually I'm a write straight through and don't worry about editing guy. The funny thing is, whether you believe it or not, I care deeply about doing a good job. Not just here in the podcast, but in everything I do. It causes dissonance in me to have to rush through and do things in a slipshod way. And that's not the way I want to tell my story. Research has connected the dots between why affirmation works in some cases and not in others. It has to do with whether or not you actually believe the affirmation. What does this mean? It means the story you tell about yourself is important. It also means the way you tell it is very important. And it means you must believe that story. You can repeat whatever positive mantra you want over and over while gazing at yourself in the mirror, but it won’t improve your performance or your life unless you believe it. You can’t trick yourself into believing. Affirmation, whether internal or external works when it is grounded in what we believe to be our true selves. We all know what our strengths are. Those are the bedrock of our beliefs. When you can understand and articulate what your strengths are it gives you an anchor. Rooted to this anchor you can clear your way through the noise of inputs and outputs and set a path that is true to you. Take a moment of quiet today and write down what you are proud of, what you are good at, and what you are passionate about. Then use that statement of strength to tell your story. Not just to yourself, but to everyone else. Thanks for listening. Chris, And - I’ll see you out there. (Outro bumper) To take you out is Track number 10 from Brian Sheff The Rock Opera by - Called "Searching for so Long" Enjoy MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-430 – Amanda Conditioning Versus Form for Injury Prevention (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4430.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-430 of the RunRunLive Podcast. Here we are, still in the apocalypse. Hope everyone is doing ok. I’m cycling between busyness, weirdness, sadness and gratitude. How are you doing? This week was Patriot’s Day and would have been the Boston Marathon. Weather was good for it too. My buddies went out Sunday and ran a bit of the course, but I demurred. I took Ollie and did a 17ish mile long trail loop around my house. I just felt like I needed that. Took me about 3 hours. Ollie was exhausted and slept all day Monday. Before you call the SPCA on me, I stay on the trails with him and he’s only got to keep up with my casual trial pace – so other than the 3 hours it’s a low effort affair for him – literally a walk in the woods. He sleeps most days while I’m working. I’ve been getting him out on base building runs about 3 days a week and I take him with me. These are all in the trails behind my house and we typically do 7ish miles or 1:20ish and that takes the edge off of both of us for a day. On the days when I’m not running, I get up early and take him for a walk of the 1 mile loop in the woods. He really enjoys this, and it gives him a chance to vent some energy. He’s going to go nuts when I start traveling again. Today we chat with Amanda about injury diagnosis and prevention. She’s got an interesting take on how runners should focus on strengthening their core primarily to run better. In Section one I’ll give you a quick primer on how to build your own core routine. It’s not rocket science. Or, if you prefer an amusing malaphor, ‘It’s not rocket surgery…’ In section two, by popular demand we’ll check in on our apocalypse friends who we left stuck on a barn roof. I have to thank you folks for forcing me to keep the story going. I’m very good at 1500 word pictures. Not so practiced at stringing them together into cohesive stories. Here’s what I plan to do. I’m going to take this storyline out of the RunRunLive podcast and move it to another place. Maybe I’ll set up a podcast feed for it. But, mostly I just want to figure out what the bigger narrative is and see if I can pursue that. Thanks for the help and stay tuned for details. Today would have been the Groton Road Race. We had potentially postponed it to the fall, but we met this week and decided to cancel until next year. It’s the right thing to do. I went out with Frank and Brian and we ran the old 10k course, then ran the regular 10k course, for the most part. The word ‘Apocalypse’ is a Greek word that apart from our current usage originally meant revelation, uncovering, and discovery. And I think that’s a lesson for us here. As cheesy as it sounds this is an opportunity for you and I to take a deep breath, to uncover and discover, to realign with our families and ourselves. Take it easy on yourselves though. I’m finding myself feeling guilty for not getting more done. There is no reason for that. Celebrate your wins. There’s always going to be an infinite number of things you don’t get done. Do the best you can. Make progress. You can’t achieve perfection. Just make progress. Do the best you can. As we settle into this change, remember it takes 20+ days to burn in a new habit. What better questions can you be asking? What better things can you be doing? What small habits of kindess, empathy and thoughtfulness can you use this episode of discovery to begin or learn? We’re all stuck on our roofs with a hungry lion prowling, aren’t we? 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Core - Voices of reason – the conversation Amanda Regnier Hi Chris, Thank you very much for having me on your podcast yesterday - it was fun! As requested, I have attached a photo of myself. In terms of a bio: I am a Calgary based strength and conditioning coach, with a specialization in endurance running. Although I have competed at a national and international level in triathlon, I am not a natural athlete. Being naturally un-athletic has inspired me to take a deep dive into the science behind endurance performance, to coach myself and my athletes to reach their full potential. As new science becomes available, I like to share this through various platforms such as my website runningwithregnier.com in the "Running Science" section, social media (@RUNNINGWITHREGNIER on instagram), live presentations in the community and my podcast "Performance Running Podcast" available on iTunes and Spotify. Amanda Regnier MSc. Strength and Conditioning, C.S.C.S Endurance Performance Specalist/ Coach Section two – After the Apocalypse #4 – Outro Well, my friends, you have fixed your core strength and your knee feels better and you have limped to the end of another RunRunLive Podcast Episode 4-430. I’ve got nothing on the calendar race-wise now, which I find utterly disturbing. I’ve still got my eye on a July race. I think the next 2-3 weeks will resolve some things. I wouldn’t be surprised if they canceled the Boston race or changed it to be just the elites. My nutrition project is going fairly well. I’m cooking more and I’m off the beer and bread. I haven’t dropped a ton of weight but I’m feeling healthier. I’m about 10 pounds lighter. I’m off the beer. I have good energy and no real aches or pains. I’ll give you a couple of simple healthy cooking tips, although I have no right to do so. I have a big cast iron skillet that I use. The company that makes those, by the way is Lodge and they are in Tennessee a couple miles from Tim’s house. It is great for simple, 1-pot meals. You can take any vegetable. Broccoli, brussels sprouts, cabbage and make a nice, filling sauté. First, heat that pan up pretty high, put a couple tablespoons of olive oil in, dice up a couple garlic cloves and some onion. Cook those, while stirring until they turn translucent. Will make your house smell great. Throw your veggies in cover for a couple minutes. Pour in a cup of broth, shake on some kosher salt, add a couple shots of soy sauce and you’ve got the same veggies you would get from a Chinese restaurant in the US. You can even eat them with rice. I’ll give you another, even simpler, cooking hack. Spices. Yep. You can use the same basic spices to make anything taste better. It doesn’t matter whether you’re making. If you’ve got any friends from southern Asia have them spice shop for you. Let’s say you have chicken, doesn’t matter if it’s wings or breasts or whatever. Take a teaspoon of the good salt, a teaspoon of pepper, a teaspoon of paprika and, let’s say some cumin. It doesn’t’ matter, you will figure out the ratios, the spices and the amounts that fit your pallet. I tend to go heavy on the cayenne pepper. Take all these spices and combine them. If you happen to have a mortar and pestle, that’s the perfect tool to crush them all together. Did you know the mortar and pestle is one of the oldest human tools? Goes all the way back to the stone age. Mortar comes from the Latin mortarium and is a receptacle for pounding. Same word gives you the mortar you put on bricks and the mortar board you wear to graduation, if graduation wasn’t canceled. Pestle, uninterestingly, comes from the Latin pistilium, and simply means a tool for pounding. And unfortunately has nothing whatsoever to do with ‘pistil’ which is the reproductive organ of a plant, nor any of the P-words we use for reproductive organs. Pestle isn’t even related to ‘pistol’, even though I think it should be, ‘pistol’, they think originated from the name of a town in Italy where they apparently made pistols in medieval times. With all the several thousand bags of crap my wife has carted home from the Christmas Tree shop over the years, ironically I don’t own a pestle, or a mortar. So I used a small bowl and the head off a small wooden hammer that I brought back from a vacation to Ocean City any years ago and was originally used to violate soft shelled crabs. Soft shelled crabs, by the way, are typically very spicy. You grind your chosen spices together. Put your chicken or whatever else it is you want to spice into a bowl or bag. Pour in a glug of olive oil. Throw in your ground spices. Mix thoroughly. Bake in the oven. That’s it. Sweet tasty food without any fattening cheese sauce from a bottle that any dummy with a pestle can make. Do you feel more capable of facing the apocalypse now? OK then, I’ll see you out there. (Outro bumper) You’re not getting off that easy. There are 20 tracks on Brian Scheff, the Rock Opera by The Nays. Here’s Number 9 – Called Casino. All music can be found at their website MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-428 – Talking Poop with Rachel (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4429.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-429 of the RunRunLive Podcast. How’s everyone doing? I’m really busy. I’m just about 4-months into my new job and I’m at that point where I’m expected to be production but still don’t really know anything. There will be some friction for me as I get up to speed. But, hey, I’m lucky to have a job, right? Today we have a fun show for you. Rachel, my long-term nutrition coach, and I talk about poop. She wanted to talk about poop. Who am I to argue? My inner 9-year-old enjoyed it immensely. I wasn’t sure how it would come out, so to speak, but my editor in Moscow, Dimitri, said he enjoyed it. Apparently he survived his holiday, which is a good thing. I finished my reading of the Princess Bride into audio / video last night. You’ll find a post with all the recordings on my website if you’re interested or your kids are. It’s an interesting thing. I had never read the book before. I now appreciate the movie even more. Most of the time when you hear that they have one of your favorite books into a movie you know that they are going to screw it up. Most of the time they do. But, in this case, I think the movie was actually better than the book. The movie grabbed all of the good parts of the book, lifting dialog verbatim. It really does the story justice while treading lightly around the story within a story about a story metaphor that the author seems to delight so much in the book. There are whole extra chapters in the book that add no value, and I skipped. The movie does a great job with casting form the vacuous princess to Andre the Giant as Fezzik. Great choices. The movie walks that line between story and parody adroitly. I’ll have to go back and watch it again. Maybe it’s on Netflix or Prime. But, you know the rule, “If you really want to watch it, it isn’t on Netflix. It took me 19 sessions of 15-30 minutes each to get through the book. Call that about 8 hours. Certainly you have eight hours to read to your kids in a month and build some lasting memories? My training is going fine, but we’ll talk more about that later. In section one we’ll talk about a new way to think about hills. In section two, even though I was ready to abandon the old man to the apocalypse, I will continue that story, after much prodding from all of you. I’m well and my family is well. I was getting quite plump when Rachel and I spoke. I hadn’t planned on it, but was inspired by our conversation to take the reigns back in had on my nutrition. I got to the point where it I was doing stuff I’d never do, like eating two big servings of ice cream or drinking beer every night. I had a noticeable roll growing around my middle and my clothes were starting to complain. So I’m a week in and have dropped 5 pounds and feel better. I’m working with Rachel. The best thing she does for me is to give me dinner recipes. I’ve been cooking almost every night. It’s kinda fun. I usually post a picture on social media if you want to play along. How’s Ollie Wollie? He’s a tank. I was going to write a children’s book series about him. You know, “Ollie Wollie the Collie knocks little Billie down and bites him til he bleeds…” “Ollie Wollie the Collie rolls in Horse poop, eats it and throws up in little Billie’s bed…” “Ollie Wollie the Collie shreds Billie’s homework, for real…” 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Hills again - Voices of reason – the conversation Rachel Shuck Rachel Shuck is a board certified nutrition coach with a passion for running and all things fitness. She specializes in coaching endurance athletes through her company nextlevelnutrition.fitness, additionally she teaches nutrition at the local college while pursuing her doctorate in clinical nutrition. Rachel is certified with the International Sports Science Association and the U.S. Track and Field and Cross Country Association as well. Her personal journey began with running 5k’s and being at the back of the pack, to running marathons and becoming a two-time Boston Qualifier. Along her decade long path of coaching runners she found a true passion for teaching people proper nutrition to fuel for optimal performance. Rachel’s articles and videos have been featured in Mind Body Green, Personal Growth, and the Livestrong website, as well as local news shows covering health and fitness. Section two – After the Apocalypse #3 – Outro Well, my friends, when ya gotta go, ya gotta go – to the through the end another RunRunLive Podcast Episode 4-429. Well, the woods behind my house continue to be a superhighway. I feel a bit violated. Last week I looked out the window and there was a Shetland pony in my back yard. Just passin though… My wife just looked out and a woman was walking through our back yard. As Ollie and I left the trailhead in my yard Friday afternoon an official type gentleman pointed at Ollie and said, “New town law all dogs have to be on leash.” The trees are pinned with notices. I thanked him and we kept going the 20 feet to my driveway. Maybe this is my Thoreau moment for a little civil disobedience? Buddy and I made these trails. I feel as if I’ve lost something. My race in June got canceled. That’s it. Nothing to train for except Boston in September. Boston in September means you’ll be hitting the high-volume weeks of your cycle in August when it’s very hot and humid. Maybe it’s time to take up golf. I did see there’s another, similar race to the tunnel marathon in Washington in July. Maybe I’ll run that instead. Same mildly downhill course on a dirt road. My kind of course. I’m sure you are all fighting and surviving and working with the current situation. It’s odd. It’s scary. I’m also sure you’ve seen the advice. Primarily the advice you need is to take care of yourselves. Especially take care of your mental health. Be choosey about what you let into your brain. Lay off the negative social media and the news. Your brain is very much a programmable computer and what you allow in influences what you get out. Don’t load it down with fear and anxiety. Stand guard. Be mindful. Remember the power of now. Don’t get lost in worrying about things that could happen or might happen. You can’t control that. Focus on now. What do you have now? What can you do now? Be mindful. Make sure you’re telling the right stories. I watch the local network news occasionally. I had an odd thought tonight. As they were reading out the body counts I was reminded of how they used to read out the body counts on the nightly news during the Vietnam war. Yes, I’m that old, I was a kid at the time. It was like the scores to a game. Every night. The news and the nation were addicted to those numbers and lost sight of so much else. Not our finest hour. So be careful with what you let into your mind. Focus on now. Do what you can and take care of yourself. And I’ll see you out there. (Outro bumper) Track #6 from Brian Scheff, the Rock Opera by The Nays, She’s a lonely girl, Frank told me last weekend when he, Brian and I were out on a social distance run that all these songs are available on iTunes. So go buy a couple, music will keep you sane in the apocalypse. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-428 – Matt Fitzgerald – Training with the Pro’s (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4428.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-428 of the RunRunLive Podcast. So here we are in the apocalypse. How’s everyone doing? These are interesting times. That’s a trick of modern English. Whenever we don’t want to say ‘bad’ we say ‘interesting’ like somehow we are just observers in the soup? Took me until today to get this show out. Not because I don’t have time. Not because I don’t have ideas and content. Not because I have technical issues. No, just lacked basic motivation over the last couple days. Been watching low quality TV, eating poorly, playing some my online zombie game…you know, super adult and productive! It’s ok to take a day or two off but don’t let these doldrums turn into patterns or new habits. Now is a good time to start new habits. An excellent way to kick out of a malaise is to do a fixed program – like a 10-day meditation challenge or a 20-day plank challenge. Or a daily journaling challenge. I’ve kicked off a couple new projects this week. First is I’m reading the Princess Bride into audio for 20-30 minutes every day and posting it on my web site. I figured if I could read to my kids when they were young, I can read to everyone’s kids. You can find the current nine reading sessions on my website under Story Time. I also got asked by some folks to participate in a group story telling event for the Chicago Area Running Association. That’ll be a live Zoom meeting Wednesday night of this week. My work is super busy. My training stepped back to just some easy runs and one crazy HIT workout this week. These HIT – High Intensity Training workouts are something you can do from your house. You can look them up online or just make them up. The basic form is a short sprint followed by some high-intensity exercises. For example; go out your front door and sprint 100M out and back, then do 10 fast pushups, 10 fast crunches, 5 pullups then sprint again, 3 more exercises, sprint – you will be gasping like a fish out of water. Definitely a change in pace for me who’s been doing mostly easy trail runs. The entire world is marching through my woods these days as well. I know they’re bored, but I feel a bit violated. Buddy and I cut those trails 20 years ago. Now I’m shoulder to shoulder with the hoi polloi in my happy place. I have to go out at dawn if I want some peace. Today we have a great interview with old friend and running journalist Matt Fitzgerald who is publishing a new book this month called Running the Dream where he executes all of our adult fantasies and lives and trains as a professional with a professional team for a race. It’s a great read and gets my thumbs up. In section I’ll give you a the results of a Q&A I did on Facebook which may or may not be useful. And is section two a follow-up apocalypse story from the same universe I created last episode. Having fun with this. Maybe this is the book I was looking for? … Had a nice outing with Ollie on Friday night. Coach gave me a day off on Saturday and I was super sore from that HIT workout on Thursday so I figured I could go out late. The day got away from me from the start. The dog woke up early, like 5:30 and after I let him out to pee, I laid down on the couch. Ollie climbed up on the back of the couch and fell asleep sort of sitting on me. Next thing I know it’s 7:30. Missed my 7:00 AM call. Took Ollie for a walk and went to work on the back to back calls and deadlines feeling unmotivated. But, I dropped that 2-hour run on my calendar for 6:30 PM. I didn’t even come close to completing everything that was due or catching up. But, at 6:30 I grabbed my new headlamp and Ollie and headed into the woods. Technically the sun set at 7:00. But, as a trail runner you start to understand the relationship between sunset, weather and having enough light to see. It was a clear and beautiful day. Without cloud cover you get another 30 minutes or so of residual light after the sun sets. Ollie and I set out into the woods. The melt is on now and there’s plenty of mud to deal with. There’s a spot out on the trail about 3 miles out where we run along the edge of the pond. There’s the remnants of a cottage and a break in the bushes where their beach used to be. I set my sites on getting to this spot before the sun was totally gone to get a photo. I’ve taken to stopping here and taking the same photo from the same place to mark the passing of the days and seasons. I stand on the same stone and frame the same tree and get the same photo. I wasn’t sure this one would come out. The sun had set 10-15 minutes before. But it came out beautifully. I arrived right at that point when you have to switch the headlamp on. It’s a hauntingly beautiful shot. It’s a shot in the moment. That peaceful glow of a setting sun. That slight ripple from the paddling of unseen ducks in the shadow. The water black and smooth. The tree starkly silhouetted against it all. That moment of peace and beauty was there whether or not the work got done. That beauty was there whether or not the apocalypse raged. That beauty and peace is still there. I just wasn’t looking for it. What are you focused on? Your beauty and peace is still there. Everything else is just made up. Own your focus. 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Ask me a question about running - Voices of reason – the conversation Matt Fitzgerald Hi Chris, Cover image attached. It's a 3D conversion. I don't seem to have a straight front cover image, but Jessica can supply that, along with the jacket copy. Here's a link to the book page on the publisher's website (which, I'm just now seeing, does NOT have the correct jacket copy!) Matt Fitzgerald is an acclaimed endurance sports and nutrition writer and certified sports nutritionist. His most recent book, Iron War, was long-listed for the 2012 William Hill Sports Book of the Year, and he is the author of the best-selling Racing Weight.Fitzgerald is a columnist on Competitor.com and Active.com, and has contributed to Bicycling, Men’s Health, Triathlete, Men’s Journal ... And here's a link to my website (which does): Let me know if you need anything else. Thanks! Matt Fitzgerald Author of Section two – After the Apocalypse #2 – Outro Well, my friends, another week, another episode and another opportunity. You have run like a pro through the end of yet another RunRunLive Podcast Episode 4-428 done and down. Go get Matt’s book – I think you’ll like it. By the way, shout out and thanks to Carlos the Jackal for doing the edit on this interview. My normal editor Dimitri from Moscow was on holiday. Hope he’s not on a cruise. I’ve started a new hashtag - #longsongsfortheapocalypse – these are all those great 10 minute plus jams that I listen to in the background while I’m writing. You can find them on my facebook feed. Well, I’m still training. My A race in June hasn’t gotten cancelled yet. I was going to cobble this race trip together with a Vancouver vacation with my wife – but she is making noises like there’s no way she’s getting on an airplane with me in June. I haven’t made my travel plans yet. Maybe this will become one of those in-and-out guerilla marathon tries that my races always seem to devolve into. My friend running buddy Frank, yes the drummer for the Nays, is making noises like he might come. He was training for Vermont and that got pushed. It’s going to be a full fall with all the races moving. It will be interesting. You’ll have twice as many races with the same number of runners. This may be the straw that breaks the camel’s back for a lot of races. We’ll see some consolidation. We’ll see that same consolidation and aggregation across industries. The small and fragile will get washed out and the big and strong will invest and get bigger. It’s the cycle of life, I guess. The thing is this type of forest clearing creates the next wave of growth. When businesses see a contraction like this it creates thousands of entrepreneurs for the next cycle. Ollie is being Ollie. He’s a nut. He’s so strong. We’re working it out. He’s been good interacting with all the new people on the trails. He doesn’t attack them. He immediately defaults to submissive with other dogs. That’s good because I don’t’ think I have the upper body strength to run with him on leash all the time. Sorry for getting this one out a little late. I appreciate you. I am quite thankful to have you in my life even if it’s a one-way relationship. I’ve had a couple good interactions these last couple weeks that let me know people are out on the other end and that helps, it really does, so thank you. Let me know if there is anything I can do for you. Let me know if you want to collaborate on a project. Let me know if I’m traveling to your town and you want to grab a coffee. These things are all still there for us. The beauty is still there. The peace is still there. Close your eyes now. Take a deep slow breath through your nose. Inhales kindness and empathy. Exhale through your mouth and give that kindness and empathy back to the universe. Do that a few times. Let yourself relax. We’re going to be ok. Whatever happens, we can handle it. We’ll see you out there. (Outro bumper) Track #6 from Brian Scheff, the Rock Opera by The Nays, She’s a lonely girl, Frank told me last weekend when he, Brian and I were out on a social distance run that all these songs are available on iTunes. So go buy a couple, music will keep you sane in the apocalypse. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-427 – Shoshana and Adam – Veggies Saved my Life! (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4427.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-427 of the RunRunLive Podcast. Here we are at the center of a pandemic! Most days I’d be sitting in my home office writing, but with the apocalypse in full swing I figure my time would be better spent … umm… sitting in my home office writing? I suppose I should make an effort to paint the context for you because we may need to look back on this episode, listen and think. So, my future listeners, it is the day before the ides of March 2020. We are in the grips of the corona virus. This week they cancelled all major sports seasons, and postponed the Boston Marathon, for the first time in 124 years, until the fall. Americans are all working from home as most businesses have closed. There has been a run on toilet paper and bottled water for some reason. Does it affect me? I suppose we’ll see. I started working for a big company a couple months ago and that is looking like a fairly prescient move. I was down in Dallas two weeks ago after we last spoke. I was at a conference in Atlanta this week. I was supposed to be out in Grand Rapids at a client next week but that got canceled. I can work virtually, so it’s not a game ender. After we last spoke, I entered into the hard part of my training for Boston. This week was going to be a monster, with a big miles and three killer workouts. But, after they rescheduled the marathon I’m backing off and switching back to base-building. Today we speak with Adam and Shoshana Chaim about how a vegan diet saved Adam’s life. I know we’ve covered this topic before, but I had a request to specifically explore how to manage a vegan diet while competing at a high level. In section one I’m going to talk about sleep and the impact of not getting enough or getting too much. In section two, just because it felt right, I wrote an apocalypse story for you. I love the apocalypse genre. I don’t know why. It seems like the ultimate escapism, I guess. Before my racing plans got changed I woke up to a fairly sever tempo workout in Atlanta Tuesday morning. Again, with Boston 4 weeks away (at the time) this was the final push. Coach gave me an 8 X 7 tempo work out. So, warm up, run 7 minutes hard, 2 minute recover, repeat 8 times. Ironically at my current pace and fitness that’s almost perfectly a mile repeat. I knew I was going to be in Atlanta. Unless you find a track, it is hard to find a good place to do mile repeats in Atlanta. I was staying north of the city in Roswell because all the hotels were sold out down in the city where the conference was. I am fairly familiar with this workout, and have run it in Atlanta before and I have a strategy. While the roads around Atlanta are a nightmare for running on, the parking lots are good, especially early in the morning. I zoomed in on Google maps around the hotel and found some beautiful giant parking lots less than a mile away. It turns out, without knowing this, I had positioned myself across the street from the new Atlanta Braves stadium. I rolled out of bed early and ran over to where I knew the parking lot was. It was raining but a warm 50ish degrees. The sun wasn’t up. I had to cross the highway but this was ok because around the stadium the sidewalks and walkways are designed for stadium traffic and are 15 foot wide. On the Google maps the parking lot looked flat, but in reality it was a bit of a saddle shape. If I stuck to the outside it was about a 1/4 mile on each side with the center being the high spot in the saddle and maybe 50 feet of drop to the edges. I hit the old lap button and got to it. Holding a pretty good pace up and down the inclines getting to practice my form. It was a struggle in the rain, in my jetlag, in the dark up and down the long lanes. I pushed hard and worked my form and settled into the aching discomfort of tempo. That’s how you do it. This parking lot, as it turns out, was the marshalling area for the local construction worker crews. As I ground out my repeats they loaded and unloaded into pickups and vans and trailers with their orange vests and hard hats. I didn’t pay them much attention, but it was a nice distraction from my suffering. If we crossed paths I’d nod as I pushed by. I wonder what they were thinking of this old guy pushing up and down the parking lot in the early morning rain. I got to thinking about how those are the types of workouts that make you strong. Those are the types of workouts that separate the normal from the exceptional. I used the Google maps to find a trail head close to the hotel and followed it down to the Chattahoochee River the next day. Legs were tired but I was grateful to find the river trail. I know you all have worries today. This is your opportunity to practice leadership. Us old ones have been through this before. The sun has always risen the day after one of these crises. The world has yet to come to an end. The things you have that matter, you still have, no one can take those from you. This is your opportunity to lead with a positivity that looks calmly to the future, that brings hope, that inspires. Be that leader today. People are watching you. Be the calming presence. Be the positive spark. Be the hope that they are looking for. 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Sleep - Voices of reason – the conversation Shoshana and Adam Chaim Welcome! I’m Shoshana Chaim and, when I was pregnant with my second child, my husband developed a rare tumor on his kidney. Not long after, my son showed signs of severe eczema and I experienced PTSD that left me missing quality time with my kids for way too long. After deciding that medication and surgery to temporarily solve these problems wasn’t an option, I found plant-based living and completely overhauled our lifestyle one day at a time. Now, as a Family Health and Wellness Coach, I work one-on-one with busy parents and families to alleviate the stress in life that’s caused by poor diet, unhealthy lifestyle, and chronic illness. With an emphasis on plant-based nutrition and action steps that are customized to each family’s needs, I’m on a mission to heal people from the inside out, so that they can finally stop solely surviving and start thriving again. The Full Story When I met my husband, we were young gym rats thinking we ate healthy enough. But when I found out I was four weeks pregnant with my second child and that my husband, Adam, had a rare tumor on his kidney, everything changed. We were told that the chances of him dying before the age of 40 were quite high. After doctor visit upon doctor visit, the only solution we were given was to prepare for surgery and genetic testing. We were told to cross our fingers and I thought I had to prepare for the worst. How was I going to raise one child, never mind two, on my own? How could I lose the love of my life? How was I going to bring a baby into the world and her father not be standing there? What did we do to deserve this? Were we not good enough or nice enough people? I feared the worst, but those fears coming true weren’t an option for our family. Surgery wasn’t an option – there had to be a better, less invasive way that wouldn’t also result in the removal of his kidney. After a ton of research, Adam decided to change his diet. He realized that a plant-based diet allows the body to heal and restore, and found these incredible stories where people have cured cancer and reversed heart disease…all based on the food they were eating. Adam was sold immediately, but I, on the other hand, wasn’t ready. I was a new mom, just learning how to cook and meal plan, and now my husband didn’t want to eat meat or cheese and I didn’t understand why. Because even though we just went through the trauma of Adam’s diagnosis, I still thought it would never happen to me. I thought my kids would never be without me. I figured that if I just did everything else right, then I could still hold on to some of those foods that I loved. But when I experienced PTSD after Adam’s diagnosis, I realized how much a 100% nutrient dense plant-based diet allows me to feel my very best. I saw the full connection between the way I ate and the way I felt. A lot of hard work, support from those I love, and my diet gave me the tools I needed to come of medication and feel the best I’d felt in years. All in all, it took me about six months to jump on board and adopt a fully plant-based diet and lifestyle that worked for me. I was comfortable with my grocery bills (that actually ended up lower!), I knew what and how to supplement the few nutrients I needed, and I knew what kind of meals I should cook for me and my family. In those 6 months, I realized that if we don’t take care of ourselves first, then we can’t take of anyone else later. That life is fragile and family is irreplaceable. I learned that although we cannot prevent every scary thing from happening to our families, we can prevent 80% of chronic diseases by simply changing our diet and lifestyle. After watching this plant-based lifestyle shrink Adam’s tumor, clear our son’s eczema, take a client off insulin, stabilize my PTSD, and do so much more, I’m now on a mission to heal families from the inside out. I want to keep as many children as possible from losing time with a parent due to illness, immobility, or worse. I want to prevent as many parents as possible from having to raise a child alone. And most of all, I want to allow our children to grow up without the same dietary diseases as previous generations. Too much time, money and effort is spent trying to fight off or reverse disease that we could have prevented. If you feel as if this is your last chance…If you’ve done paleo, and weight watchers, and all the diets you can think of…If you realize that we’re not immortal and that our lifestyle affects the people closest to us… Then, welcome. You don’t have to think about leaving your children behind anymore. I know firsthand that the after effects of illness create a ripple effect in your family. Financially, emotionally, physically – the way we eat and live have a greater effect than we can even imagine. Every single thing we put into our mouths has either a positive or negative consequence on not only our health but also the freedom to do what we please, and not only for ourselves but also for everyone who touches our lives. When you live a healthy lifestyle, with an emphasis on plant-based nutrition, your body is given a chance to heal and thrive. Through one-on-one coaching and a plant-based healthy lifestyle, it’s possible to alleviate the stress in life caused by poor diet, unhealthy lifestyle, and chronic illness. With an emphasis on plant-based nutrition and action steps that are customized to each individual’s or family’s needs, I’m on a mission to heal you from the inside out, so that you can finally stop solely surviving and start thriving again. I’d love to invite you to a complimentary 45 minute call to get to know you and hear about where you are in your health journey. On this call, you get clear on what you want to create for your or your family’s health, your life and what’s been holding you back from reaching your goals. And you’ll leave with some actionable next steps too! To take advantage of this offer just click here. Section two – After the Apocalypse – Outro Well, my friends, we have stayed calm and leaned on our inherent strength, and nibbled a bit of kale through the end of another RunRunLive Podcast Episode 4-427 done and down. What now? Well it’s all a bit up in the air. Which is ok with me. My ‘A’ race wasn’t Boston. My ‘A’ race was and still is the Tunnel Marathon in June. I think we’ll be through the current headwinds by then. I’ll drop my training back into base building and strength for a month or so before ramping up for that. That Grand Canyon run is, unfortunately, probably not going to happen now that Boston is dropped squarely in the same time slot. We postponed the Groton Road race as well. It’s really a bit of a relief. With the new job I was starting to stress out a bit with all that spring-time stuff that happens in this spring-time stuff season. Now we’ve potentially got the space to catch up on some other things that might have been crowded out otherwise. Ollie the Collie is doing great. He was getting a bit crazy because my training and travel crowded out his running time. Now, I can get back to that as well. He’s still a maniac. I joked this week that we should have named him Satan. He’s like a gremlin in the house. A partial list of things he’s eaten…Socks, shoes, underwear, towels, reading glasses, all the channel changers, print cartridges, hats, gloves, and napkins. If you walk around my house, you’ll find socks and shoes perched on the high places – tenuously out of harms way. And he’s a digger. My yard looks like a scene from the movie ‘Holes’. He literally sits on my head if I try to watch TV. His favorite thing is to stick his tongue in your mouth when you’re not looking. That and having any part of you in his jaws. My current strategy is to survive until he gets a bit older, then try again to train him. He’ll be an asset in the apocalypse though. Those of you who have been with me for a few years will know that I was born for the zombie apocalypse. And here we are! My time has come! Hope you enjoyed the interview and the story telling today. Don’t forget to be a leader. The world needs you. This is that time when they will say – ‘Remember that time everyone else freaked out and Bob was the rock we could all rely on?” It’s your moment Bob. Make us proud. We’ll see you out there. (Outro bumper) Track #5 from Brian Scheff, the Rock Opera by The Nays, A real Corker! “I want to know”, Tunes for the apocalypse my friends. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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The RunRunLive 4.0 Podcast Episode 4-426 – Steve Pero and the Rim to Rim to Rim (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4426.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-426 of the RunRunLive Podcast. Here we are celebrating a leap year February. That means you and I get an extra day to do the things we love! Good stuff, right? Today we have a good show for you. I corralled one of my local ultra-running friends Steve to give me some coaching on running the Rim-to-Rim in the Grand Canyon. Coincidently, if you want some more around the history of running the Grand Canyon, you can check out a series that Davey Crockett did on the and the Rim to Rim runners of the last 100 years. I went to the Grand Canyon for the first time int 2015 and I was so impressed that I returned in 2016 and ran down to Phantom Ranch and back with my daughter. I’m planning on going back in September of this year and doing a 2-day Rim-to-Rim-to-Rim. Meaning, we are going to run south to north on day one, stay over on the north side then come back on day 2. If that sounds like fun to you, you are more than welcome to join. You’ll have to manage your own logistics. Effort-wise it’s the equivalent of a hilly 50K I’d say, unless the weather goes sideways. In section one we will try to answer the question of at what age do the wheels fall off your athletic pursuits? In section two we’ll talk about sticks. On the topic of aging there are a number of people trying to figure out why we can’t all live to 150 or even 200 years old. Of course there have probably always been these people, but the modern ones are trying to leverage science. I was listening to one of these and it turns out they are very big on cold therapy, i.e. plunging yourself into cold water as a way to shock your body into a positive stress response. Meaning, these things that stress us shake our genomes out of their comfortable slumber and get them awake and cracking, pushing out good youthful stuff that makes us stronger. And you laughed at me with my ice baths. Since we last talked I have transitioned into some more intense, race specific training for Boston. Last weekend coach started me on some hill repeats. I was pretty proud of myself getting up Friday morning with the sunrise and 10 degrees and knocking them out! The sun is coming up early enough now to run in the morning. This is another one of those old-guy tricks. Instead of doing speedwork on the track you do tempo on the hill. It has the same positive effect on your footspeed, turnover, form and strength without as much pounding. Last Sunday I did a 2:30 with surges and a fast finish. Tomorrow I’ll do 2:45. This will get me close to 30k. Well into the mid 40’s of miles per week. I still get out with Ollie the Collie in the woods for some of my mid-week runs. He is still a maniac. He has added to his annoying habit of lying in wait on the trail and pouncing on me. He likes to chose good ground to do this from. Like when I’m struggling up a muddy knoll or trying to navigate a slippery rock bridge over a stream. He’ll lie in a crouch and spring at me. If I’m not paying attention I may receive essentially a 45 pound punch to the family jewels. His new trick is right after this assault he’ll look around for the nearest stick to grab and run with it, growling. The challenge with this is sometimes he grabs small sticks and sometimes he grabs 6-foot long branches. He then runs in and around me with his payload, joyously growling and swinging his bit of tree. Try as I may, inevitable he trips me and I get familiar with the frozen or muddy ground. On time last week he literally stuck a branch between my legs as I was running, like when the Italian rider stuck the rod into the spokes of Dave’s bike in the movie ‘. What am I talking about? Well it’s this coming of age movie from 1979 about a townie kid in Indiana who dreams of riding with the Europeans. It has a great supporting cast with a young Dennis Quaid and Daniel Stern from the Home Alone franchise and the best use of Rossini’s Barber of Seville ever. In this pivotal scene he’s riding with his heroes, the Italian team, and they are mean to him, eventually sticking something in his spokes and crashing his bike. It’s great movie. Go watch it kids. That’s what Ollie tried to do to me. Didn’t work. My legs were tougher than the stick. He’s a pain, but it’s only because he has so much love, so much Joie de vivre, and I’m ok with that. Because, If you’re going to live, live with zest! 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) … 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. We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – At what age do the wheels fall off? - Voices of reason – the conversation Steve Pero Attached is a fittingly picture from one of our Grand Canyon runs. Don't look much different these days I also included a pic of me running a trail race in 1999. Not sure about a bio...feel free to edit below as much as you want. Born in Cambridge, Ma. Worked as a Mechanical designer at Polaroid for 32 years, then worked at several other places until I decided to retire in 2017 at age 66. Living in Somerville growing up I got into bodybuilding at a gym. The trainer had me run around the building as a warm up...I liked running so much that I quit the gym and started running more. That was 1975. I saw Bill Rodgers run across the finish line of the Boston Marathon and I was hooked. Started training for Boston and qualified and ran my first in 1980. After 13 Boston's and hundreds of road races, I ran a trail race and was hooked. Ran my first ultra in 1997, won it and became an ultrarunners and now 23 years later, I'm still at it. I live in rural SW NH with my wife, a bunch of chickens, three very pregnant dairy goats, a wonderful dog and cat. Section two – Pile o sticks – Outro Well, my friends, we have run down into the canyon of our youth and up the other side of our age and wisdom to the happy elysian fields of Episode 4-426 of the RunRunLive Podcast. Like I said in the intro I’m starting to get serious in my training for Boston. I’m not racing for a time but I am training as if, because it is the Boston marathon and it deserves respect. Thank you to all my friends who have contributed to my ZERO for Prostate cancer campaign for Boston. I’m getting close to my goal and you, yes you, can push me through the finish! Links in the show notes. Also big thanks to the small and dedicated circle of RunRunLive sponsors who pay our bills. I asked them “What can I do to thank you?” and they simply tell me “Keep doing the podcast.” So, with the bar set at an achievable level onwards we strive! I’m staying healthy for the most part. My weight is still a couple pounds over race weight but it’s starting to drop with a slight tweak in diet and the bigger weeks. It will all come together. It always does. My Achilles and Plantar Fasciitis and that chronic tendonitis in my butt all speak up once in awhile but that’s just the cost of doing business. I keep the fires tamped down with judicious rehab and sensible training. I’m starting to travel more with the new job which is good news for you. There is nothing that feeds my creativity more than being trapped in an airplane for 4 or 5 hours. Also gives me more exposure to the carnival of weirdness that is our modern world. I rented the movie Midway last week. It’s really good if you are a history buff and like war movies. (Which is a good way of saying your wife won’t watch it with you.) It’s a story that’s been told before but with modern special effects they can put your right in the pilot seat of a Dauntless dive bomber. And who, do you think, plays Admiral Halsey? That’s right a much older Dennis Quaid. See? It all ties together. I also found the first episode of was available to watch for free. Love that Neal Gaimon book. Worth a watch. Genes, hat I’m going to put on my shoes with the chewed laces, go throw Ollie in the truck and drive over to get a haircut and do some grocery shopping now. While I was writing this, I forgot the latch the door to the master bedroom and the two-tone terror stole my Patriots hat and chewed a hole in it. Think that’s a bad omen for Brady and Bellichick? This just in – I received the results from the DNA kit my kids got me for Christmas. A bit disappointing. Not a drop of Ashkenazi, Sicilian or Moorish blood. Just your run-of-the-mill Scotch-Irish with a handful of Norman and a small dash of continental French from my Quebecois Grandmum. Celtic thru and thru. Explains why good beer is like heroin for me and my love of stone walls and roaring fires. I suppose that’s where I get my endurance. My folk were chased out of Africa and didn’t stop running ‘til they hit the North Atlantic then sat around in pubs and complained about it. Thank you all for your friendship and time. Hope you got your money’s worth. Got a long run in the morning and then I’m off to Dallas for a couple days. Keep fighting the good fight and… I’ll see you out there. (Outro bumper) And the music continues with #4 from Brian Scheff, the Rock Opera by The Nays, “BJ’s Prophecy”, enjoy. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
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