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RunRunLive ??? PodCast Run-Run-Live Podcast! - The podcast for runners, wannabe runners and mid-packers of all shapes and sizes who just want to strap on their favorite pair of shoes and get out there! This is Chris your host and wherever and whenever this episode finds you I hope you???re doing great and I hope you???re getting your run in today! This PodCast is approx 40 Min long - has interview with Running experts and regular Joes. Equipment reviews - Race reviews and
Recent Episodes for RunRunLive
DATE: Fri, 24 Sep 2010
SIZE: 39.6 MB
Episode 139 – Tristan Miller running the world for a year

The RunRunLive Podcast Episode 139 – Tristan Miller running the world for a year Show intro by: Norm Intro: Hello and welcome to CFSP, the Cardio Freaks Support Podcast, where we counsel our members on how to survive with freakishly low heart rates.  We give group discounts on pacemakers an expound useful day-to-day advice, like; - How to stand up from your office chair and not pass out - How to keep the emergency room nurses from putting the shock paddles on you - How to keep your partner from not leaving you over dangerously cold hands and feet at night - And – how to convince the Red Cross to let you give blood… Yeah – that’s my world and I’m Chris your host and this is the RunRunLive Podcast. Welcome to episode 139.  Today we have a great interview with Tristan Miller this chappy from Melbourne who pitched everything to travel around the world and run marathons in 2010.   I’ll squirrel in some audio from my adventures, squeeze in a story by Matt the Crazy Runner from my book and generally attempt to, in the words of Bob Marley, “satisfy your soul”.  I ran a threshold test for Coach PRS this week and it left him scratching his head a little because my average HR for a 20 minute test run at 5k pace was only in the 140’s.   But, congenital defects aside, I’m feeling pretty strong and looking forward to the cool weather.  Have you folks signed up for the World Wide Festival of Races?  It’s a free virtual race that supports our running community – go do it at world wide festival of races dot com.  Buddy and I are signed up.  Didn’t travel this week so I was catching up on some stuff.  I started recording a complete Audio version of my book “the Mid-Packer’s Lament”.  I pushed out the results of the RunRunLive Survey – and you can see those at  Go there – sign up for my mailing list and get a free audio of one of my popular pieces about running marathons and transforming your life.  I’ve also started working on sponsorship for our Groton Road Race.  Yup, believe it or not if you want sponsorship for a race in the spring of 2011, you have to start soliciting now to get into the budget cycle for the companies that you are appealing to.   This weekend I’m off to San Diego for a couple days into next week, then next weekend I’m driving up to run the WineGlass marathon with Michael from the Real Rookie Running podcast.  It’s his first marathon and I’ll be like a first marathon vampire and suck all the fun out it for him…no just kidding – I’m just running for fun.  We’re coming up to October and up here in New England the frost will soon be on the pumpkin… and we have an old saying up here that when the frost is on the punkin, that’s the time to get out and go running… so on with the Show! Audio clips in this episode: Friday Night Track Workout – and First Ice Bath of the season.  Skits, commercials and parodies in this episode: Text here Story time: Site =, Email = Equipment Check: Featured Interview: Triston Miller - Quick Tip: Should I wear my racing flats in my marathon?  One of our friends asked this week if they could wear their racing flats in their target marathon.  He’s been doing serious training for his target race and plenty of speed work.  He has been using his ‘fast’ shoes for the speed work.  He hasn’t run long in them and wonders if it would be ok to wear for the race.  It’s interesting because as you do more speedwork your mechanics get better and you naturally move more towards a forefoot strike and transition that a flatter, lighter and faster shoe is desgned for.  I have worn my “Speedwork” shoes in a marathon attempt, not successfully.  I could feel hot spots forming that would have turned into blisters had I not DNF’ed at the 15 mile mark.  I pulled out of the race not because of the shoes, but because I was running for a specific time and felt like I wasn’t going to make that time and didn’t want to spend myself in the effort, but that’s another story.   There are advantages to racing in lighter shoes.  4 or 5 ounces can make a difference over the course of a marathon and if you are running at a faster race pace the racing flats may be ok.  On the other hand I would caution about doing anything different for your target race.  If you’ve never run more than 6 or 8 miles in those shoes you are taking a bit of a risk in betting your 26 miler on them.   You can develop blisters like I did or even mechanical problems.  This will become especially apparent if you hit the wall and have to do some slow running.  As you fatigue and start to fall back on your heels the lack of substance in your shoes might be difficult and cause problems.  One solution might be to test those shoes on a longer run.   There really is no clear answer.  My personal order of preference would be first the trainers I’ve done my long runs in, second an older pair of trainer with a couple marathons in them, third the racing flats.  But, as always, it’s up to you.  Outro: All right, that’s it you have waddled like an over-fed under-sexed penguin to the top of the ice-flow that is the RunRunLive Podcast – Episode 139 in the can.  I have a couple cool interviews coming up.  I have our friend Anne who is going to talk about how running helped her realize a life-long dream of becoming a writer, I spoke with Kat our friend from GoHeadbands who has a very intersting personal story and she also wants to run a contest to give away a few headbands when we put the show up – so watch my blog at the RunRunLive website.  And I got Coach Jeff on the phone this morning to trade some intellectual ping pong balls on this training plan he has me in now that I’ve tasted it for a couple weeks…very useful for you.  Like I said I started working on the sponsorship for the Groton Road Race next April this week.  It’s our 20th anniversary.  I did all my regular stuff like polishing off my marketing copy etc. but we want to do something special this year so we’re looking for sponsors to fund either a special tech shirt or medallion or something like that.   There is an industrialist family in the next town over that has a large plastics operation, probably a few billion in sales with customers like Walmart and such.  The scion of this family and chairman of the company is big supporter of the school where my kids go – there are buildings named after him.   So I figured I’d see if I couldn’t get his help and get him engaged in a sponsorship discussion.  I got his direct phone number, crafted a nice message and left a compelling voice mail.  Later that afternoon, sure enough my cell phone rings and it’s this guy, the chairman of this huge company.  I start chatting ith him convivially and say are you familiar with the race?  He says yes I am, but that’s not something we have any interest in supporting. Just like that.  He says – just wanted to return your call, thank you and good bye.   At first I was a bit crushed.  In my head I was not only procuring tens of thousands of dollars in sponsorship for my event but I suppose I was being invited the country club and offered a job as well!  But, the more I thought about it the more I realized that I hadn’t lost anything.  I didn’t have the sponsorship or the relationship before and I still didn’t have it.    You could even say in the end I had a positive balance because I was able to get the chairman of a billion dollar company to call me back personally.  He knows who I am now.  But all the same it’s interesting.  We contruct these expectations for ourselves out of nothing and then feel bad when we don’t achieve something that was entirely fictional to begin with.  So – what should I do? Should I stop calling people?  Should I hide under my desk to make sure don’t have to suffer anymore rejection? Or should I look at what I have gained from the experience.  Maybe I’ll even send him a nice hand written thank you note for calling me back.   If you are afraid of rejection you will never actualize your given potential.  Get out there.  Make mistakes. Offend people if you have to! For it is along the road of life that you will find those things you are looking for, or they will find you.  I can almost guarantee you won’t; find them hiding under your desk and they certainly won’t find you.  So – If any of you folks are looking to access an excellent demographic with an established event give me a call.  I can put your product and/or message in front of 5 to 10 thousand healthy, affluent family members who have been trusting our brand for 20 years.  And that’s no BS!  We Will See you out there.  Someone answered my call for music this week.  Ginny offered up this cut from one of her local bands called the Mofo Party Band, the song is called Oh Baby and you can find them at  Sounds like old J Geils, good stuff.  Music: The MoFo Party Band?s high-energy show will keep blues fans Groovin? all night long! "These guys are crowd pleasers and they always go the extra mile to deliver, whether it?s a big festival or small club audience!" ? Mark Hummel, Promoter of "Harmonica Blowout Tour". The MoFo Party Band is a real blues band playing the Music influenced by their surroundings and life experiences growing up in California?s Central Valley. The band came into being when former well drilling brothers John and Bill Clifton decided to hang up their shovels and leave the hard labor behind to pursue their mutual love of music. "Drilling wells is a cold, thankless and dangerous job" says John Clifton (singer and harmonica player). The experience, however, helped to shape the blue collar style they play. True Americana Blues that can only come from living life real and playing for keeps. The MoFo Party Band has come a long way from their Central California beginnings. Thrilling audiences worldwide in venues of all sizes! They play small clubs and large festivals with several tours of Europe and regular regional and national touring. Performing shows such as the Belgian R&B festival in Peer Belgium, Luxemburg Jazz & Blues Rally in Luxemburg, Blues Express Festival in Poland, and The San Francisco Blues Festival in California. "People tell us they like us because it always looks like we are having fun," says lead guitarist Bill Clifton, "that?s because we are and we love what we do." The MoFo Party Band has recorded five highly acclaimed albums which have received national and international airplay. The 2006 release "The Sound of the MoFo Party Band" ranked #2 on the CD Baby "Top West Coast Blues Album" list and was awarded a 5 Star Rating by Big City Blues Magazine. "Invigorating, straight forward, honest stuff!" says Ken Smith of Red Lick Records, Wales UK. Former backup musicians for late Chicago blues legend Luther Tucker and west Coast Harp Master Johnny Dyre, they have also shared the stage with blues legends Bo Diddley, Robert Cray, Charlie Musselwhite, Los Lobos, Otis Rush, Huey Lewis, Tommy Castro and many others. The MoFo Party Band is a well respected and hard working band on the West Coast blues scene. Sporting a retro look and exciting sound The Band pays great attention to detail. Their live show is filled with energy and the music is raw and real. The shows are a musical Journey through the lives and experiences of life?s pain and triumphs, heartbreak and happiness. It?s the Blues, no holds barred and no apology. A unique breathtaking show performed by a dynamic band, The MoFo Party Band!   Standard Links: Http:// Cyktrussell At gmail and twitter and facebook and youtube Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Mid-Packer’s Lament E-book Mid-Packer’s Guide to the Galaxy E-Book Dial in number for RunRunLive is - 206-339-7804 Chris Russell lives and trains in suburban Massachusetts with his family and Border collie Buddy.  Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack.  Chris writes the Runnerati Blog at  Chris’ Podcast, RunRunLive is available on iTunes and at Chris also writes for ( and is a member of the Squannacook River Runners and the Goon Squad.   Email me at cyktrussell at Gmail dot com Running  Podcast, podcasts for running, podcast for runners, free podcast for runners, Running Blog, marathon, triathlon, mileage, sprinting, run, track, training, running clubs, running groups, running shoes, exercise, health, 5k, running, swimming, sports, injuries, stretching, eating, jogging, biking, trail race, 5K, 10K, Ultramarathon, jogging a good exercise, road runner, jogging tips, benefits of jogging, free running, running shoes, marathon training, running, jogging, health and fitness, runners, runner, Boston qualification, Marathon BQ, Boston marathon    

DATE: Sat, 18 Sep 2010
SIZE: 42.8 MB
Episode 138 - Julie Anderson Chubby Mommy

Episode 138 – Julie Anderson Chubby Mommy Running Show intro by: Iain - @devoniain Intro: Hello and welcome to the practical philosophy podcast where we discuss the practical application of classical philosophy on your life.  What is the relationship between Machiavelli and your marriage? Sun Tsu and your job? Von Clausweitcz and your home pet care?  These are things you need to know! But what is immensely interesting is the impact of the Socratic Dialogs on your garden.  Unfortunately the impact on my garden this year was a bit of a loss.  I had some happy creature take up residence inside the fence of my garden and the primary accomplishment of my vegetables was to keep some woodchuck well-fed and happy.   You know Thoreau talks of woodchucks a lot in Walden?  Walden pond is less than 10 miles as the crow flies from my house and this is the RunrunLive Podcast and this is Chris your host and we have a lot to talk about today my friends.  Where to start?  Let’s start with the meat.  Today’s interview is with Julie Anderson who runs (pun intended) the “Chubby Mommy” running club.  Her phone threw a couple static bombs into the interview but they are fairly overwhelmed by the fantastic content of our conversation and her radiant optimism.  I’ve been traveling like a manic lemming but my training is going well.  I’ll include some audio from the 5k I ran last weekend plus a few other snippets from the hand-held.  I did something interesting this week.  This was one of those things that I’ve been meaning to do but never got around to.  I set up a survey to ask people their likes and dislikes about the RunRunLive podcast.  If you want to have your say you can go fill it out too – I put it on the lower right sidebar of my new website   I also sent the survey  to my mailing list, that, by the way, you can join by entering your name and email into the box with the big red arrow on the top right of the sidebar. If you sign up I give you access to an audio recording of one of my pieces called ‘how running a marathon can transform your life’ that you will find no-where else.  If you’re worried about spam you’ll be glad to know that the only I’ve sent to that mailing list so far is the survey!  So, Survey says! What did I get out of it?  Well one thing is that I realize from the responses that it really isn’t MY podcast.  From my end of the telescope it’s just a hobby that I do every week to motivate myself, learn new things and meet people.  But you, YOU actually care what goes into it!  So my learning is that I have to be careful and sensitive that I’m messing around each week with your podcast and I need to not let my whims step on your trust.  I appreciate the feedback.  Thank you.  I’ll try to honor that trust.  Some specific things now:  Generally… - People like the interviews  - People like the quick tips - People like inspiration and positivity - Mixed on the music, mixed on the parodies - Some folks objected to the chiropractor interview - Some want to hear more about my races and results - Some want more Buddy (me too) Well – I’ll try to make it worthwhile for you!  I’ll pull together the runrunlive staff this week at the runrunlive world HQ and we’ll see what we can execute on to make this a consistent experience for you, my friends.  I will take this opportunity to remind you of a couple things that I assumed you already knew: First, I am not a doctor and any advice I or even my guests give you may not even be good for you. You need to make your own decisions about your life and your health.  Second Just because something works for me doesn’t mean it will work for you.  Indeed! I may be the only person in the world that it works for, lucky me.  And third and finally remember that just because I do something doesn’t mean you can or should. I’m blessed with a sturdy body and a strong engine and I’ve been running for almost 40 years.  I’m not recommending that you follow a 101 mile ultra mountain bike race with a hard 18 mile mountain race.   I’ve got the gift of perspective and longevity but I don’t know all the answers.  This is a journey.  It’s a journey for me and hopefully it’s a journey you can join me on.  Please feel free to send me email or reach me on Twitter.  I’ll answer. Because I love interacting with people.  That number again is CYKTRussell.  At Gmail, at Yahoo on twitter and facebook.  Stop by and say ‘Hi’ sometime.  On with the show!  Audio clips in this episode: Lots of Buddy.  Skits, commercials and parodies in this episode: Story time: Race Report – Lex’s Run 5k. So – you wanted more race reports… This will teach you… Part of my problem with race reports is I want them to be good stories too.  I want them to stand alone as pieces that are interesting and many times I just can’t find a way to tell the story that interests me and I don’t want to make you listen, or read something that isn’t interesting.  I don’t run a lot of 5K’s, but when I do…wait no that’s a beer commercial.  What is it with those beer commercial copy writers?  They must all have hypnotism degrees.  So, I’m supposed to start at the exciting point with a hook that will draw you in, right?  At the ½ mile mark I was still in the lead on the narrow dirt path.  There were 4 of us.  I was thundering forward at a 6ish pace, I had Luau on my right shoulder and ‘the guy we all knew was going to win’ on my left shoulder.  With the other guy trailing right behind.  This isn’t how it is supposed to be.  I’m not ever supposed to lead a race, especially a 5k.  This isn’t right.  It’s a perilous thing to upset the order in the universe this way.  It can cause the end of the world if you’re not careful.   I turn to “the guy we all knew would win” and said, “This is a sad state of affairs! A 48 year-old midpacker still in the lead at this point in the race? You guys should be ashamed of yourselves”  I let my foot off the throttle as we went into the turn because I knew that hill was coming and I had no intent of holding that pace.  I kept slowing to see when, like commuters following that car with the blue-hairs going 5 miles per hour under the speed limit – they would be forced out of pure frustration to pass.  And pass they did.  The “guy we all knew would win”, sure now that there was no threat, put the hammer down and the 3 of them pulled away as I slowed to a crawl, not willing to break myself on this hill in the first mile.   I’m so soft these days.  No killer instinct.  In fact I slowed so much that to other runners from the chase pack passed me going up the hill.  I retook one of them on the long downhill.  I could see Luau in 4th place a couple hundred yards ahead as he made the two mile turn, nice compact stride with a solid cadence in those blue Bikila’s like he was running down the beach.  From that point on there was not much hope of catching the 4th place guy and no chance of the 6th place guy catching me.  I settled into a not-uncomfortable 80% effort pace and cruised home.  Not much of a performance – but hey every day alive and vertical is a new PR in this world, yeah?  I finished 5th overall and 4th in my age group.  That’s just how it is in Massachusetts.  You can’t swing a dead cat without hitting a 40-something 6-minute-miler.  And I wouldn’t have it any other way.  I’m midpacker and that keeps the universe on an even keel.  No sense upsetting the karma. Yes indeedy, I suited up and ran a 5k last weekend.  You remember me talking to Doug – ReallyNotARunner – Doug – you have to change your handle – a few episodes back.  This race is a labor of love that Doug and his wife Lex created so I went to meet some of the local Twitterati and show my support for some nice people.   We had absolutely awesome racing weather – overcast in the low 70’s.  I threw Buddy the Wonder Dog in the car and we got lost trying to follow Google maps.  He is a enthusiastic but innefective navigator.  I didn’t get a good warm up in or any stretching or oiling.  I got a couple strides and then it was gun time.  Typical for me.  I once ran through registration into the start of a ten-miler in Maine – having to pin the number on as I raced.  The problem with these short races is they always leave me feeling like I could do better.  They are the cocaine of our sport.  You feel compelled to come back and try again, to do better.  But I digress…The course was interesting. The people were nice. I got about $50 worth of stuff for my $30 entry fee. Knowing Doug I’m sure it’s going to get better exponentially and grow every year.  Why do you care? What’s your take away?  Find a small first year race that you can go support – they can be fun and different! That’s my story and I’m sticking to it.  Equipment Check: Featured Interview: Julie Anderson, Chubby Mommy Running Club Chubby Mommy Running Club: The Brand, the Blog, the Book the Business By: Julie Anderson – (541) 977-8282 Summary: I’m turning the Chubby Mommy Running Club blog into a full scale portal catering to the middle-aged mom niche market, similar to the Savvy Auntie website. I am developing a line of branded merchandise to sell into online and offline retailers who cater to the same market, and empower women to start real life Chubby Mommy Running (and social) Clubs worldwide. The Blog:  Chubby Mommy Running Club is a humorous blog about my journey through middle-aged angst. In telling funny little “Erma Bombeck” type stories about fitness, marriage, kids and work, I dive into the deeper things women my age care about. The Book:  I’ve been contacted by The Agency Group, a top talent agency in NYC, about building my brand into a book and possibly more. They like the brand and my writing, and have suggested a “Diary of a Chubby Mommy” format to begin with. They need my stats and exposure to rise before they sign me, but have offered to mentor me along the way.  The Business: My first goal is to spread awareness and monetize my brand by selling branded merchandise to increase readership and build the community • Develop a line of high quality branded t-shirts to sell into the retail outlets where my niche market gathers like Whole Foods, or other local or regional upscale markets or coffee shops (Starbucks? Sure!)  • Create real clubs at these places for women to gather weekly to exercise, and monthly for social events (book clubs, cooking classes, lectures from local community members.) • Create a PR and social media template for local retailers and volunteers to help spread the word and get people to come to their stores for the club meet-ups, and to buy shirts and other merchandise. • Partner with Connie Austin, a running coach who’s developing a hard copy and ebook “Learn to Run” journal which I can market along with the shirts, so beginners can have a good starting point. We can sell both items into specialty running shops as well. • Partner with Connie for a series of women’s Fitness and Leisure retreats by region to bring people together in real life a few times a year. • Continue to create good content for the blog with relevant videos, guest posts, newsletters, and shopping, to bring people back to the site again and again     More about Julie Anderson:   Personal: Married for 17 years, mother of three kids, aged 11, 13, and 16. I met my husband while working at a computer game company and we’ve worked in and around the software industry ever since.  Professional:   • Owner of Twist Pop Media, a small creative content and video production company • Worked on a financial analytics start-up company, 401K Buddy, with my husband, learned about VC and angel investors, product development, the patent process and IP.  • Business development Manager for IT consulting and tech marketing companies,  • Tech recruiting, sales, analytics and corporate event strategy,  • Designed a small run of handbags several years ago I had made in India and sold in boutiques and galleries. • Managed art galleries and help start up artist’s workshops and group sales • Volunteer to set up and facilitate interesting groups of tech people. Original board member of Tech Alliance of Central Oregon, and co-founder of WoTech (Women in Tech) to help build the tech infrastructure in Oregon. • Freelance writer for local newspapers in Oregon, The Bend Bulletin and The Eugene Register Guard  • Working on a radio show about women’s work/life balance with local business woman in Eugene, OR, who’s been doing a professional radio show for 15 years. Our goal is to syndicate to help build our brands nationally.       Quick Tip: I had an email from one of our friends this week about injuries.  She had a friend who was injured and wouldn’t go to the doctor because the doctor was going to tell them to stop running.  Her question was how to help her friend to come to grips with the injury?  Before I share my answer, it’s important to note that if you have the right doctor they won’t automatically tell you to stop running.  I’ve had the doctor say to me, “I know you’re not going to stop running, but here’s how you can keep running and treat this injury.” I’ve also had the doctor tell me, “You can keep running, but it will delay your recovery and you may do permanent damage.”  I go to a sports doctor so I know when he says you need to take 4 weeks off, I need to take 4 weeks off.  So – My brief answer was… Running is such a large part of your life, a personal part, losing it is like losing a friend.  You will go through the normal cycle of grieving.  Denial (your friend), anger, sadness, acceptance and learning.  Once you know this your big brain can cope.   Once you set your immediate goals aside and take the long view you can move ahead in a positive manner.  I like to think of time off as a "great gathering of strength".  Time off allows not only physical healing but allows you to put this thing, this running, this gift in perspective.  Hope this helps.  I’ve got a corollary or codicil to this advice, since I know many people are close to their target races, and this is the worst time to get injured.  I’ve been there.  Something pops or pulls on that last 20 mile long run 3 weeks before you race.   Don’t panic!  The good news is that you’ve got your training done, for the most part and you will carry the conditioning, even if you have to drastically reduce your mileage and effort for at least a month.   You’re not going to lose that much in those last weeks.  Just start your taper early and back off. You can’t cram or catch up – just take what you have and bring it to the race.   I have run some of my best races this way, because I go into the race afraid.  When I’m afraid I hold back in the first half of the race to make sure everything is going to hold.  In the process I end up naturally running negative splits, which is where you have your best performances.  So remember – don’t panic! Got your towel?  Outro: Ok folks that’s it you have floated aimlessly like an amorphic jelly fish through the ebbing tides of the runrunlive podcast – episode 138 in the can.   We have a couple excellent interviews coming up.  We talk to this crazy Australian guy Tristan Miller who got laid off so he decided to pitch it all and go run marathons around the world for a year.  He’s the kind of guy that I could have a blast hanging out and running with.   And after that we our interviewing our good friend Annie who’s going to share with us how running got her creative juices flowing and sparked her to take up writing again.  These are excellent examples of the awesome people we get to talk to on the runrunlive podcast.  Going forward I’ve got the WineGlass Marathon on October 3rd with Michael up in New York.  And of course Buddy and I are signed up for the World Wide Festival of races and you should too.  And you may have heard of the Mojo Loco spontaneous relay race in Florida in December that I’m running with a bunch of my social media friends.  That should be a hoot.  This time of year, every year, I try to caution my kids and all the other people in my world that I care about that it gets crazy for awhile.  Everyone is back from vacation, kids are back in school, people get busy at work and everything seems to just go crazy! Everything is urgent.  Everything is due now and people start getting stressed by the volume and strident nature of things that are falling out of the sky on them.   It’s ok.  It’s just that time of year.  You’ll be fine.  We’ll be fine.  The secret is to put your head down and keep moving forward.  Life sometimes is like an ultra…you just have to forget about the pressures and keep moving forward.  Remember what the Ultra-runners say: “CFM” continuous forward motion.  As long as you can keep moving forward you’ll get through ok.  So, wake up every day, decide to do your best to make a positive impact, smile and keep moving forward.  And I’ll see you out there.  Music tonight is a song called Michael and Anna by King Aparatus from the Podsafe music network and remember if you don’t like my music, you can go choose some and send them to me – I put a video up on my youtube feed that shows you how.  This song is two minutes and 30 seconds long, the perfect length for you, if you’re out running to pick it up into zone 3 or 4! Come on, work it! Enjoy your week!  Ciao!   Music: Podsafe Music Network: king_apparatus-michael_and_anne.mp3 the_jukes-little_cannonballs.mp3 the_robert_john_jenkins_set-bonesy_big_balls.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Sat, 11 Sep 2010
SIZE: 44.6 MB
Episode 137 – Dr Pietro Baio Chiropractor

Episode 137 – Dr Pietro Baio Chiropractor Show intro by: twitter account @frankkcrunner.  I will be running the Kansas City Marathon on Oct 16th - and the link Intro: Hello and welcome to the Red Rock and Creosote podcast – where we cover hiking tips and tricks for Sonoran Desert backpackers…Wait, no, what time zone am I in? Eastern?  Then this must be the RunRunLive Podcast your weekly dose of running inspiration, entertainment and information from me, Chris, your host.  And this would be episode 137.  Today we talk with Dr. Pietro Baio who treats al kinds of athletes, including runners, Mixed Martial Artistes and professional boxers.  I was out walking the Buddy the wonder dog when I was on the phone with him so there is a wind noise – but I did my best to personally edit it up as cleanly as possible and we hope you enjoy it and get some food for thought.  We have some other stuff sandwiched in there as well.  Interesting week for me so far.  I went ahead and raced the Wapack Trail Race last Sunday.  And I did well.  It was a comedy of errors that turned out ok and you can get a complete report on my newly re-designed website at  I’ll give you the short version.  I carefully packed all my racing stuff into my gear bag, including my shoes, the night before and then left it in the house.  I had my Dad drive up an old pair of my road shoes and raced anyhow.  Like I said, I did well.  This is a very tough, technical mountain race that goes out and back across 4 mountains.  Really pretty.  I started 3-5 minutes late because I had to wait for my shoes to arrive but managed to move up to 23rd or 24th place before the end and felt surprisingly strong.   Considering a month ago I wasn’t running more than 5 – 10 miles a week I’d have to call it outstanding.  I could barely walk on Monday and wasn’t much better on Tuesday! I think the strength work that Jeff has had me doing over the last couple of weeks allowed me to basically out-run my legs.  My core was stronger and I managed to over-do it without knowing it while I was doing it.  I fell down a lot too!  Net result was I was so sore for 2 days.  I tried to do a speed workout Tuesday and it was very evident that I wasn’t recovered enough – so I bailed.   Then I went into a cross country trip from Boston out to Orange County and manage to miss a couple days of working out due to 18 hours in airplanes.   It’s ok to miss a couple workouts, just don’t make it a precedent.  I’m going to race Doug (really not a runner’s) 5K in Worcester this weekend and see what that feels like.  I don’t feel like I’ve gotten a lot of speed back, but you never know until the gun goes off.  We call it the “race day miracle”.   According to my Garmin I did see a 5:39 pace briefly down at the track last week.  What the heck – it’s fun for me to be putting in some hard road work – I’m enjoying it.  It is a pleasant distraction amidst the hustle and bustle of a busy autumn.  I bought a new pair of ASICS Gel Nimbus. I’ve been wearing them around with my new orthotics to break both in.   That’s it for now – Drop me a line and let me know how you’re doing.  On with the show! Audio clips in this episode: How to write a crappy Race Report… Skits, commercials and parodies in this episode: Story time: How to write a crappy race report.  Equipment Check: Featured Interview: Dr. Baio  Quick Tip: How to deal with mental rough spots in a work out.  - Two places o Long run o Speed session - Take a break o Stretch, drink - Smile - Visualize - Isolate  - Focus on form not speed. o Breathing, posture, cadence, relax , calm - Exponential – not linear - Learn to deal with discomfort.  - Breaking form.  - Scream – get mad.   Outro: Ok that’s it you’ve tripped and tumbled down the mountain that in the RunRunLive Podcast, Episode 137 in the can.   So what’s next on this little adventure of ours?  Like I said I’m going to test out a 5K this weekend.  Then the next thing is maybe another 5K but the biggest thing is the WineGlass marathon on October 3rd. I’m going to go up and run for fun with Michael form the Real Rookie running podcast.  Oh yeah and I’m running the Mojo-Loco with some of the other crazies in December.   And let’s not forget the World Wide Festival of Races.  If you want to run that with Buddy and I somewhere drop me a line – I’m signed up, but I don’t think I have any concrete plans I’d be glad to host a party somewhere.   I know I get some discomfort with the WWFOR when it comes off as some sort of cultish runner protests or something, but I Sign up and run the WWFOR. I do it because it makes a statement about our online running community and how strong it is.   I’m also going to attempt to get better than a 1:30 ½ Marathon sometime before January.  That’s probably my biggest goal.   I think my biggest hurdle to speed right now is losing 10-20 pounds.  I don’t know how you folks manage this calorie counting.  I mean I’ll go to the salad bar for lunch and load up all kinds of mixed leafy stuff and beans and antipasto – how do I sort out the calories on all that?  I’m just going to try to be smarter and see if I can make some progress.  I have my new website set up and I am posting at least once a week to my blog – which is separate content from the podcast.  But the podcast and show notes are posted there as well – so you can log in a leave comments.  I’m trying to get a newsletter started where I feature a member of the running community so that we get more people more connected.  That is part of the value I can provide as a nexus here is to connect people.   I was on the plane last night and I got upgraded to first class.  I don’t mind first class but I don’t drink and don’t eat airline food so all I really get is more space to work!  I was coming out of Salt Lake City.  There was this big Midwestern type dude sitting next to me, nice guy, probably a couple years my junior.   At one point he asked me if I was writing a book, because I was pounding out a race article for CoolRunning on my laptop.   At one point, this woman comes up from coach and brings him some chips and a sandwich and they chat.  But they are all over each other with lingering touches and kissy kisses.  Like cute horny teenagers.  Later I joked that he got upgraded and made his wife fly coach and bring him sandwiches.  He rejoined that she was joining him in Boston for the weekend and they were taking some a short holiday.  He went on to tell me that they had been married 29 years and had 7 kids so they really enjoyed when they could get out together.   What an interesting story.  I don’t know why, but that vignette gave me pause to think.   Interesting.  God bless ‘em… I’ll see you out there.  For out musinc tonight we were lucky enough to find a soneg by the_dandy_warhols on the podsafe music network called beast_of_all_saints.mp3 Race well this weekend – Ciao. Music: Podsafe Music Network: beast_with_a_gun-midni te_joint.mp3 3 the_dandy_warhols-the_dandy_warhols_-_beast_of_all_sa ints.mp3 Standard Links: http://www.runeratti.c om Http:// htt p:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 03 Sep 2010
SIZE: 43.7 MB
Episode 136 – Marshall Ulrich Ultra-Runner

Episode 136 – Marshall Ulrich Ultra-Runner Show intro by: Frank Salerno? Nope – D2 – Intro: Hello and welcome to the 136th episode of the world famous, nay…galactic and universally famous RunRunLive podcast – that’s right, the three-footed tripod race on alpha centuri has turned their antennae exclusively in our direction – or so I’ve been told by credible sources over at the Shock of the News podcast.   This is Chris, your host and I’ll keep it brief because we have a great show for you today with a lot of content to squeeze in.  Rich, chewy content.  I’m ok – I’ve been training under coach PRS for the last few weeks and he is kicking my tired old butt.  It was in the 90’s this week and I had some brutal workouts.  I’m not good in the heat.  My people are designed to dig ditches in the rain, in peat bogs, not run in the sun.   I ran today, it was close to 100 degrees and it darn near killed me to jog 8 miles.  I’m hoping for a break through in the next couple weeks. Waiting for the training effect to kick in.  Today we will speak with Marshal Ulrich who is a legend in the ultr-running world.  I think you’ll enjoy that.  We’ll also discuss a couple things that I was requested to discourse on.  How to mentally get through the BQ training and what’s up with orthodics? Time is going to be tight – so I’ll keep things moving along. On with the show! Audio clips in this episode: What the hell is 5k pace? Skits, commercials and parodies in this episode: “Run a Marathon”  by resurrected Runner. St ory time: Text here Equipment Check: Orthotics!   I have a confession to make.  You want the truth?!?  You can’t handle the truth!  Yeah – my name is Chris and I’m a heel striker.  And I supponate mildly when I transition.  And – I know I shouldn’t, but I like shoes.  There, I’ve said it. Don’t hate me.  By the way 80% of the population is the same as me so you can come out of the closet now.  So – anyhow… I’ve been wearing orthotics in my shoes since I tore both achilles tendons in the 2002-3003 season.   I know my body.  I stretch I watch my form, but when I get up over 40 miles a week on the road, especially with hard long efforts, like the coach has me doing now, my achilles flair up.  So in other words my achilles are a-killin-me. The one was for Charlie.  So this week I went and got new orthotics.  My old ones wore out and I haven’t really been wearing them since the early spring.  I was seeing what would happen.  Now I know! So – if you are having chronic foot or leg pain you can move to Chihuahua to run with caballo blanco and the tiramisu Indians or you could consider seeing an orthopedist and get some orthotics.  Here are some things to consider: 1. Find an orthopedist with the word “Sports” in his title.  Don’t go to the Dr. who treats little old ladies.  My guy treats the Boston Celtics.  2. Bring a couple old pair of running shoes with you so the Dr. can see the wear patterns.  3. Have him or her write you a prescription of orthotics. It may be covered by your health insurance, but even if it isn’t, it’s worth the $200.  4. They take a couple weeks to break in and don’t hesitate to bring them back for adjustment if they don’t feel right.  5. Remember that your feet and your mechanics change over time so you can periodically go in and get checked by the orthopedist to make sure everything is still good.  The tech will heat up some foam, have you stand in it – that makes an impression of your foot and then sculpt it to the specifications in the Dr’s prescription.   That’s what orthotics are.  Might be worth considering, after you get back from Mexico.    Featured Interview: Description here Links Quick Tip: I had a friend ambush me on Google chat today asking about how to mentally get through his Boston qualifying campaign.  He said he knows he can do it but struggles to keep the negative thoughts out when the training gets tough.  He said don’t just tell me not to think about it.  Give me some strategies to get through it.  When I ran my first marathon, it kicked my …well it crushed me.  I was demoralized for a couple days, but then I got mad.  Because I knew I could do it and I was mad I didn’t give it my best shot.  My failure did not fit into my self-image as a runner.  It caused mental pressure.  And that mental pressure, whether you want to call it negative or positive pressure made me take action towards going back and qualifying.   My question to you is how do you get that mental pressure?  How do you get that leverage on yourself?  If you can’t find it, perhaps you can manufacture it.  You can perform a little classic neuro-lingustic programming on yourself.  Basically make a list of all the good stuff your will get when you accomplish the goal and a list of all the bad stuff that you will feel if you give up on the goal.  Put yourself emotionally in these lists to create the positive and negative pressure that will force you to move away from the pain and towards the pleasure.  There are plenty of books on how to do this. But it wears off so you have to reinforce it over time.  But before you jump into a qualifying campaign I think it is worthwhile to address any self doubt or self esteem issues you may have.  Your big brain can make you do something but if subconsciusly you don’t believe you can do it you may sabotage your own efforts.   You want to make sure you’re bringing you’re a game.  You know that if you force yourslef to do something you won’t get the best results.  You know this.  When I force my kids to do something, like clean their room, when I invoke the “because I said so” clause…they may do it but they’ll do it slowly and not do it well.  But, when it’s something they want to do, they are entirely different, and whatever it is gets done quickly and well.  It’s the same with you.  When you force yourself to do something that you aren’t 100% commmitted to you will invoke physical and mental resistance – some might call this the evolutionary prey response – you won’t bring you’re a game because you’ll be subconsciously holding back or sabotaging. But if you can voluntarily commit to a goal you recruit a whole other set of positive and creative resources.  You manifest success in that belief, in that goal.   So before you launch into that training program, that goal pursuit, make sure you’ve gotten out of your own way.  You have to commit.  You have to believe.  You have to generate that passion that will allow you to set your fears aside and bring those positive resources to bear when it gets hard.  There is an interesting mental trick some people use called the 100% rule.  It works like this; when you make your decision you commit 100%.  Like a marriage.  You put all other possibilities aside.  There is only one reality.  This is a way to keep your subconscious from trying to renegotiate the deal.  Hope that helps.  And I’m neither a psychiatrist or a philosopher poet – so do your own research hopefully you can use some of these leads to find your specific solution for you.  Outro: Ok – that’s it you’ve stumbled through the heat and battled the darkening sun of another RunRunLive podcast – episode 136 in the can.  I know we’ve ranged far afield today – and I’m not done yet – but hopefully there is some pearl of value that you can pry from this audio mud.  Next week we have an interview with a chiropractor from Brooklyn who works with professional boxers.  I haven’t edited the audio yet – but it should be interesting.  As I was driving around today I got to thinking about the relationship between order and chaos in our lives.   I tweeted a Taoist maxim that a fulfilling life may only be lived on the border between order and chaos.  I think this is relevant to our running lives, because for many of us running brings order.  The rhythm and discipline of training sorts our minds and bodies and sets things right.  Some of our community have come to running as a valid replacement for drugs, alcohol, depression and eating disorders.  It brings order to their chaos.  I have been known to say that my running turns my daemons into muses.  If you look closely at the symbol of the ying and the yang and how it balances chaos and order, you can see the white paisley has a black dot in it and the black paisley has a white dot because the philosophers knew that within order there is the seed of chaos and vice versa.  One of the truly thrilling things about our humanity is our ability to manifest patterns into apparent chaos and, as well to manifest chaos into previously inert, ordered systems and structures.  It’s cool.  The mistake people make is to strive for a life that has no chaos.  A life without any chaos is boring.  It leads to no growth and no personal innovation.   This is why some of us move beyond the order of running and training and move into the adventurous chaos of ultras and ironman events.  Each race has the seeds of the unknown in it.  We set it into orderly motion with our training and then release it into chaos with our events and it is thrilling! It brings that growth, that unknown, that seed of chaos.  So, A life well lived is on the border of chaos and order. Once you inderstand this, and stop fearing chaos you can use it and embrace it as part of your plans. You can order the chaos to your advantage and growth.  You can cage the dragon.  A life well lived is cognizant of chaos, astride the border, one foot in the known and one in the unknown. And the cool part is that you, my friends get to draw that line.  And when you do go hunting dragons, you’ll see me out there!   Music: Podsafe Music Network: muna_zul-abismo.mp3&nb sp; muna_zul-los_secretos_del_agua.mp3 muna_zul-little_ italy.mp3 erick-teste.mp3 Standard Links: http://www.runeratti.c om Http:// htt p:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 27 Aug 2010
SIZE: 38.9 MB
Episode 135 – Rob Walch from Libsyn

  Episode 135 – Rob Walch from Libsyn Show intro by: Sheila King Twitter - @sheswimbikerun Intro: Hello, and welcome to the coniferous study podcast, the podcast where we celebrate the mighty evergreens of North America…The Pine, the Spruce and the regal Fir… No wait that’s my arboretum club podcast – this is the RunRunLive podcast where we strive to entertain, inform and inspire the running community.  This is Chris your host and we have a good show for you today.  Holla, que paso mi amigos y amigas?  Bon jour mon amis, como se va?  We’re chatting with Rob Walch who is in charge of podcasting over at Libsyn.  Libsyn is the podcast hosting service owned by Wizard Media that many of us host our shows on.  Of all the technology companies in the food chain of podcasting that I have had to deal with Libsyn has been one of the best in terms of giving me what I need and not wasting my time.  And they are not paying me to say that.  But there is something wrong with this interview.  I want you to listen closely and tell me what you think it is.  I’ll tell you at the end of the show.  We also will put in a funny song by Collin and a parody skit with Joe Bears if we have room.  I’m back to work and travel.  It’s ok I don’t vacation well.  When I’m on vacation I feel like I’m unemployed.   Makes me crazy.   I’ve been following a plan by CoachPRS the last week or so and I am sore.  He’s got me doing core workouts and pretty big miles for just having started again.  Do you remember that first week of practice in high school sports?  Remember you were supposed to get in shape over the summer but didn’t?  And they threw you into these conditioning workouts?  Remember how sore you were?  That’s how sore I am.  And it feels good.  I think it’s great timing for me to build some strength and get out of my comfort zone so I’m all in.   To offend the metaphor by prtracting it unnecessarily.  I also like the start to a training campaign the visceral way I liked the beginning of a new sports season.  The smell of the hockey rink and the choes of the pucks off the boards in that cavernous cold place.  The closed in sweat of adolescent exertion on the mats in the wrestling room.  The place where teenage boys would be ground into a new form – that of terrible wiry things that could not be knocked down. These things have a physical and mental season to them that you miss once freed from the rigors of school.  My spring, summer and fall campaigns have that nostalgia to them. And then it starts to hurt, and I wonder at the meaning and usefulness of a life partly spent dashing about, running away or towards something. I don’t know.  Like the Jesuits I find the work itself to maybe glorify a solitary life.  I got my HR monitor today.  Someone was giving one away so I took it.  I was over at the Mall this morning getting new batteries.  I got a new battery for my honeymoon Seiko watch.  This is a watch I bought on my honeymoon in 1985.  It is an analog watch and it’s funny how not too many people can read an analog watch anymore.   I got a new battery for the HR monitor – so now I have to see if it works.  I ran a 14 miler with Devo and the other Brian, code name “Silent Assassin” from the Goon squad.  We knocked out a bunch of sub-8 miles no problem.   But I tried to do a 10 mile progression run on rolling hills this morning and that quad fatigue came back and bit me.   So that’s what CoachPRS and I are working on.  And I’ve taken up far too much of your valuable time with my mindless prattle so on with the show! Audio clips in this episode: Audio from Atlanta Skits, commercials and parodies in this episode: Swamp-A$$ fever – by the resurrected Runner Hello this is kim Sheady the eounder and captain of Team Stink – dedicated to ending the unfair labor practices of the modern road race.  Today I’m going to make a call to a Mr. Russell.  He’s the Race Director of a certain raod race and we’ve uncovered some amazing labor violations.  We’re going to confront him and see if we can shame him into taking action.    Phone ringing C: “Yeh Hello, this is Chris” K: Mr. Russell? C: Yeah? K: Mr. Russell this is Sheady from Team Stink and we’d like to ask you a few questions about your road.  C: Umm Sure…what can I do for you?  K: Is it true that you have workers there that spend an entire weekend working on your race and don’t get paid anything? C: Well, yeah, they’re volunteers… K: Have you ever tried to live in Groton Massachusetts on nothing?   I tried once and I starved… C: But they’re volunteers…? K: is it true that some of these workers bring their families with them to the job site?  Even toddlers and babies? C-: Well, Yeah, lots of people bring their kids, it’s a family friendly event… K: isn’t it also true that you recruit underage high school students for manual labor and pay them nothing?  C: Well, yeah we have school kids come and work for community service credits, we get the scouts too and the high school track team.  K: So, you admit to taking children out of school, away from their academics, denying them a future for your schemes? K: When are you going to remedy these labor injustices and start providing a living wage?  C: We can’t pay our volunteers…Nobody gets paid, I don’t get’s all volunteer. K: Clearly you have no concept of the scope of the injustices you’re perpetrating, but maybe some small steps to start…Can you commit to any compensation for these workers?  C: Sure – we have coffee and donuts in the morning, then sandwiches at lunch and everybody gets a T-shirt.  K: We here at Team Stink applaud your baby steps, but we won’t rest until fair compensation, a living wage – is paid to these workers and all the oppressed race workers in the world.  C: OK man, you do that, It was nice chatting with you.      Story time: Listener Comments: Featured Interview: Rob Walch Wizard Media   http://fa   Also, we have started a new blog on -   Quick Tip: Coach Jeff has me doing a lot of core work outs.  His theory as an exercise physiologist is that your overall strength has a great impact on your running performance.   If you break down the total body workouts he has me doing they are focused on the core but also touch the legs, chest, shoulders and arms.  If you look at any traditional weightlifting routine you’ll find the same thing except it won’t emphasize the core as much.    The other thing Jeff is doing is he creates the strength workouts as aerobic workouts.  Low weight, hi reps and no resting – continuous movement throughout the set so your heart rate stays elevated and you work up a sweat.  Like a traditional aerobics class.   So it is something like legs, core, chest, core, shoulders, core, arms, and core with 3 exercise in each chunk no stopping.  Great exercise.  But here is where my tips come in.  Whenever you start a program like this it is going to take 3-4 weeks for your body to adapt to what is going on.  Because you don’t’ have the strength and balance yet you will be tempted to use bad form to get the reps done.  You should not do this.  Have patience.  Your body will come around.  Keep your back straight and your core strong.  Don’t twist or bend to complete a rep.  Use less weight, move more slowly and do fewer reps until you get used to it.   Like everything else, form is very important.  Don’t swing the weights. If they require that momentum then your using too much.  Try not to tense your neck.   Weights and aerobics are great but don’t hurt yourself unnecessarily out of the gate.  Learn the movements and do them cleanly.  Your body will eventually catch up and you can do them cleanly with balance and strength and get that great work out you need to take you to the next level.  Outro: Well that is it! You have swung your axe and cut a swath through the gnarled thicket, the copse of infotainment that is the runrunlive podcast, episode 135 in the can.  So – did you figure out what was wrong with the audio?  I actually am running a little experiment and hired a virtual assistant in India.  And that was Narthan’s first attempt to edit an interview for me.  Not too bad but the editing was a little tight and he or could be she, I’ve never talked to them in the flesh, took out every single breath in the interview.  So you may have had the uncomfortable feeling that Rob and I were not breathing at all…  Yes I’m not joking I hired a virtual assistant in India as an experiment to do some of my admin work.   If you’re willing to work for $5 an hour and have excellent English skills, I’ll try you out! I’m not kidding.  The thinking is that there are certain things I do that have no real added value and couls be done by anyone but there are other things that I am capable of, like creating compelling content that add tremendous value and I should only do those things.  Interesting, huh?  So how are you all doing now?  Getting to close to your target races in the fall?  Getting nervous?  Good for you!  I got great feedback on the race report episode last week so from now on I’m only going to talk about me.  Me Me me me me! Heh heh … Hey I got interviewed by one of our twitter running friends for an article in USA today.  That’s kinda cool… ok… Enough about me… next week we talk to Marshall Ulrich who is a famous ultra-runner.  Big things, big thoughts and big ideas… I tried to remember some closing thoughts for you, but it’s late and all those grand schemes and latticework philosophies that were constructed in my head during my runs this week have fled.  So I’ll leave you with an anonymous quote. “Being happy doesn't mean that everything is perfect. It means that you've decided to look beyond the imperfections.” Enjoy your week.  Drop me a line and share your thoughts with me.  And I’ll see you out there.  Music tonight is some blues for you-hollywood_blue_flames-my_national_enquirer_baby.mp3 Music: hollywood_blue_flames-my_national_enquirer_baby .mp3 Clash – Radio Clash Bubble - Hollywood Standard Links: Podsafe music samples - ht tp:// Http:// http://Gr Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804 Tags Running  Podcast, Running Blog, marathon, triathlon, mileage, sprinting, run, track, training, running clubs, running groups, running shoes, exercise, health, 5k, running, swimming, sports, injuries, stretching, eating, jogging, biking, trail race, 5K, 10K, Ultramarathon, jogging a good exercise, road runner, jogging tips, benefits of jogging, free running, running shoes, marathon training, running, jogging, health and fitness, runners, runner, boston qualification, Marathon BQ, boston marathon  

DATE: Fri, 20 Aug 2010
SIZE: 48.4 MB
Episode 135a – Wilderness 101 Race Report

Episode 135a  – Wilderness 101 Race Report Show intro by: @GutToCut Geeks in Running Shoes Podcast Intro: Hello and welcome to episode 135a of the parasitic brain control device known as the RunRunLive Podcast.  I am back from vacation with a special report.  It’s a special race report episode. Now, this is a bit out of character for me I usually don’t do race reports because after reading a few hundred of them I realized that they are all mostly the same and in general exercises in vanity – which I struggle mightily to eschew on the RunRunLive Podcast – because it’s should be something you learn and gain value from not just an exercise in mental self-stimulation by yours truly.  (Hey! That was a 65 word sentence, cool, Nabokov and Tolkein would be proud) But I digress...  So I’m making an exception because a) it was an interesting experience, b) I had the time to write it up well and c) it made a pretty compelling audio and d) I think you can learn form it and hopefully take some value away.   Before we get started – a little house keeping.  Ashley from MS runthe US who has been on the show a couple times and is a superhero; she is currently in Illinois, I think on her run from CA to NYC.  She will be in Boston for the day to present at: Here are the details for the Speaker Series event next Wednesday 8/25. Location: City Sports, 480 Boylston Street, Boston, MA 02116. Please arrive by 5:30 pm -6pm talk begins, intro on yourself, training, hydration -6:30pm Q&A, refreshments We will provide refreshments, goody bags, and a one night only shopping discount for all who attend your event.  So if you’re around go see Ashley! Second house keeping item…If you, your parents or anyone in your family is allergic to bee stings please throw a couple of Benadryl in your pocket while your out running.  I don’t like my friends to die for stupid reasons and the bees are mental this time of year.  Both the guys I was running with this weekend got stung. So – be safe out there, especially on the trails.  Trainiing, Training, Training – I checked off my bike race so it’s back to running…Yay!  I eased back into it over the last couple vacation weeks.  I followed the 10% rule. I ran around 3 miles the week of the race and the next week I ran 30 miles, one decimal place…that’s 10%, right?  Got some nice beach and trail running in and have been trying to get reacquainted with the track.  I hooked up with Jeff Kline CoachPRS – to go through a HR training plan, meaning training for speed based on heart rate.  So I’ll tell you two funny stories about, well actually, about the first two days.   The first day he sends me a Abs Core work out video by Diane.  And I’m watching this thing and it all seems pretty reasonable, so I scribble some notes and head off to the corporate fitness center in the complex.  I get myself a little yoga mat and a big ball and try to do this series of Ab exercises.  It is hilarious.  I am so uncoordinated and non-flexible that I can’t so any of them really. If you came upon me unknowing during that attempt your would think I was suffering from a Taser attack or an epileptic fit.  It felt good but I’ve got a long learning curve to go.  Now the second day Jeff tells me he needs me to do a MAX HR test.  He says warm up well and run a mile all-out than take your heart rate right then – that’s your max heart rate.  So being the over achiever that I am, I figure I’ll do a 5 mile track work out and have it peak with an all-out 1600 to get Jeff his Max-HR data.   I went down to the track with D2 who is trying to get in shape for Field Hockey season. Here’s the data: In the morning before my coffee my resting pulse is 36 BPM.  In the car on the way to the track resting pulse is 42 BPM – (understand that I’m letting D2 drive on her learners permit and that may affect my pulse)  Ran a warm up 1600 at a 7:30 pace pulse is 132 ok now we’re getting somewhere Ran a tempo 1600 at 6:44 pace, pulse is 156 – yeah progress.  Ran a fast tempo 1600 at 6:22, butpulse drops back down to 132, huh?  Now keep in mind that I’m checking my pulse by looking at my watch and holding my fingers against my throat and counting.  So now the dreaded all-out max heart rate 1600.  I light off at a 6:00 flat pace but by the first 400 my legs are giving out.  I should not have warmed up so much.  I briefly consider bailing out, but I committed so I gut it out,  losing my mechanics and my speed but keeping the effort up. I come into the last lap wheezing and flailing and generally looking like I’m going to expire.  I push the last 200 all the way into and through the red, cross the line, hold my fingers to the big vein and realize that the sun has set and I can no longer read my watch.  And I can’t turn the light on without my other hand and I’m close to death.  So I’m cursing out loud that I just put every thing I had into that 1600 and can’t read my damn watch for the Max HR.  So I call D2 over and tell her, I’m going to do another 400 and when I cross the line and say “one” you time off 10 second with my watch.   Back on the track. Legs shattered. I push another all-out effort around cross the line, hold my finger to my neck and yell ‘one’…….then time goes by and she doesn’t say anything and eventually I’m like “what happened?” and she says “Didn’t you hear me?” No – I didn’t hear her I had the ear-buds in and all I could hear was my heart beating. So some more cursing and I tell her to scream it out this time and I’m off on ANOTHER all-out max HR 400.  My form is in total shambles at this point and I fear for my connective tissue but I do manage to get a reading and it’s 180 BPM Max.  Man what a crazy work out.  I’m really curious to see what the data says about me.  That’s it – on with the show!       Audio clips in this episode: Various clips from the race weekend. Skits, commercials and parodies in this episode: Parody from the Resurrected Runner Colin Story time: Listener Comments: Featured Interview: Wilderness 101 race report.    Quick Tip: Ok folks my tip for you today is when things get very tough in a race you can mentally leave.  You can disassociate your brain from your body.  You can create a fictional mental world and go hang out in it for awhile while your body continues to slave away in the race.   Go to a happy place.  One of the things I’ll do is to picture that I’m riding on a magic carpet.  My body is just flying down the road.  I’m not actually running at all.  Another thing I’ll do is think about a time when I was running and I was strong and fresh and filled with joy.  I’ll visualize that and put myself in that run.  Go ahead and practice this.  It will come in handy in long races.    Outro: Ok folks that is it – you have ridden, dragged, pedaled, pushed and suffered through another episode of the runrunlive podcast.  Episode 135a in the can. I’ve got some great interviews coming up.  I interview the Rob Walch who is an executive over at Wizard Media, the company that owns Libsyn where I host my podcast and many others do.  We talk about podcasting and I think you’ll find it quite interesting where the podcasting social media vehicle is heading.  I also have Marshall Ulrich a very famous ultra-runner who has won Badwater 4 times among a host of other amazing things.  I’ve got Dr. Pietro Baio who is a chiropractor for boxers in NYC and I’ve got Julie who runs the ‘Chubby Mommy’ running club.  And much much more.   Dancing bears, trained llamas, you name it – we’re on a roll.  So I’m working on my new website and if you want to see a Beta version go to I’ve got the race report up on the blog with some pictures.   I’m working on loading all the back episodes of the podcast in with show notes and it has been quite an archeological expedition.  It’s fun to listen to me learning how to do things, training for an ultra and all sorts of stuff that brings the memories flooding back.  Feel free to click around, but don’t expect everything to work.  If you find a broken link or have a suggestion let me know.    I’m going to attempt an actual written blog to capture some of the other things rattling around in my head that just don’t fit into the podcast.  We’ll see how it goes!  I’m going to start a newsletter I’m tentatively called ‘the RunRunLive Mercury’ and I want to take the connections in our community to the next level.  I want to profile a member of the community, a charity and maybe a race in each one so people can start to connect and build their networks – I think this matches my mission of spreading the word and getting people out there.  I came across a couple good quotes this week – First one is “Success is often measured by comparison to others. Excellence, on the other hand, is all about being the best we can be and maximizing our gifts, talents and abilities to perform at our highest potential.”  I think that’s cool and it explains how folks like me and you who are passionate about something can exert so much energy into it without any expectation of actually winning anything.  The real success, for me, is not standing on the podium, but knowing that I competed to the best of my ability within my resources.  That’s maximizing my potential.  It doesn’t matter what the other 26,000 people in the race do, it’s how I respect my abilities by doing the best I can.  I’m a little uncomfortable with today’s race report because I didn’t perform to the best of my abilities per se, I just suffered.  And while I believe the ability to suffer is important, I do not see suffering as a noble or worthwhile goal in itself.  That topic will make an excellent blog post, no? The next quote I got was: "Do not wait; the time will never be "just right." Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along."-- Napoleon Hill  This is so important to us.  We have to rush in, to jump in before we are ready.  Time will never be right.  You will learn more by jumping in than planning it all out.  Is there risk of failure? Yeah, of course, but no more than the risk of sitting where you are.  And failure is not absolute.  You can fail a little and end up in a much better place through the learning, growth and experience that it forces on you.  But do not go into it with an expectation of failure, have an “Expectation of success”.   If you have a committed expectation of success and are comfortable with your own self esteem failure will manifest as success for you.    So, jump in! Don’t sit on the shore waiting for rescue, start swimming out to meet your personal manifestation of success.   And those won’t be Great White Sharks that will be me out there with you.  Music tonight is Voodoo Woman by Koko Taylor – A little Blues for you to lighten up the mood a little.    Music: Let the bodies hit the floor by Drowning Pool Rancid – Dead Bodies koko_taylor-voodoo_woman.mp3 Standard Links: http://www.runeratti.c om Http:// htt p:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 13 Aug 2010
SIZE: 31.8 MB
Episode 134 – Mike Wardian – USA Ultra-Runner

  Episode 134 – Mike Wardian – USA Ultra-Runner Show intro by: Kassy who is our vacation guest host. Intro: Hello and welcome to the second week of the RunRunLive vacation edition.  This is Chris not your host again.  Today we have some great new voices for you.  Thank you Kassy for the intro and the cool peppy interview intro.  And thank you to Elma who is a friendly voice with an intriguing outro.  I’ll be back in the saddle next week with a special Wilderness 101 race report show that I think you are going to really love.  I had the time to wrap my head around it and write it up so I think it will hang together.  So I’ve re-designed my website, I’ve built and framed a 1,000 piece jigsaw puzzle (took me 16 hours), had some lobsters and steamers, spent some time with family, read a novel “The White Tiger” by Aravind Ardiga while lying in the hammock, I’ve run every day on beaches and in parks and I’m ready to get back to the real world.  I miss the battle. Oh and the final item on my todo list was to get a nice sunburn which I accomplished today.  Audio clips in this episode: Skits, commercials and parodies in this episode: “Ask a Runner” Skit – Written by Chris, Performed by Collin… Story time: Listener Comments: Featured Interview: Mike Wardian /wiki/Michael_Wardian Michael Wardian (born April 12, 1974) is known primarily as an American marathoner andultra-marathoner. He won the 2008, 2009 and 2010 US 50 km championships.[1] In 2008, he won the U.S. National 100 km championship.[2] Wardian also is the 2007 JFK 50 Mile winner, and won the National Marathon in Washington D.C. three consecutive years (2006-2008), and in 2010.[3][4][5] Wardian is known for the vast number of marathons he participates in. During a 45 day span in 2006, Wardian won four out of five marathons he raced.[6] In 2007, he ran 13 marathons (not including ultra-marathons), and seven marathons in a span of nine weeks (winning three).[7]March 2008 saw Wardian win the National Marathon in Washington D.C. on a Saturday, and then finish third at a marathon in Knoxville, Tennessee the very next day.[8] In 2008, Wardian ran a total of 53 races.[9] In addition to the national and global races he participates in, Wardian can frequently be seen running in local races around the Washington D.C. area.[10] Wardian held the world record for fastest marathon while pushing a jogging stroller from May 2007 to November 2009.[3][11] He set the record at the 2007 Frederick Marathon with a time of 2:42:21. The record was broken at a duel at the 2009 Route 66 marathon by Zac Freudenburg, whose 2:32:10 time beat Wardian's 2:34:37 time.[11] Wardian also was a former record holder of the fastest Marathon on a treadmill.[3] He qualified and participated in the 2004 and 2008 Men's Olympic Marathon trials.[6] Some of the notable ultra-marathons Wardian has completed include the Marathon des Sables, the Western States Endurance Run, the Himalayan 100 Mile Stage Race and the Vermont 100 Mile Endurance Run.[9][12][13] The United States Track and Field Association named Wardian the 2008 and 2009 Ultra Runner of the year.[9][14] In November 2009, Wardian finished third in the IAU World 50K championships held on the island of Gibraltar.[15] In 2010, Wardian finished third at the Marathon des Sables in 23 hours 1 minute 3 seconds, which was the best time ever by an American.[16] On July 1 2010, Wardian set the record for fastest indoor 200-meter track marathon record, with a time of 2:27:21.[17] When asked in April 2009 why he competes in so many races, Wardian said: A lot of people say, "Oh, you could be a 2:12 guy or a 2:14 guy if you just focused on one race a year, or two races a year and really built up." And I think the counter argument is that you could get hurt and you wouldn't have any races a year. There are so many opportunities out there and, I love to toe the line. I love to see what I can do and just push the limits and try and experiment with myself. I like that people can look at me, and say, "Wow, if that guy can do 13 marathons a year and do pretty well maybe I can do one." I think a lot of people can relate to that. Like, that guy works a real job. He's not a professional runner.[18] He is a graduate of Oakton High School and Michigan State University, where he played for the lacrosse team.[10] Wardian did not run competitively until after college.[19] He lives in Arlington, Virginia, is a vegeterian[16], and works as an International Shipbroker. Wardian charted the cargo that was on the Maersk Alabama when it was hijacked in April 2009.[18]   Quick Tip: Well – I’ve got a vacation tip for you.  Running on the beach.  It’s a great work out.  If you’ve been curious how to experience barefoot running – running on the beach may be your best bet.  The soft sand is low impact and forces you up onto your forefoot.   I find the best place to run is the wet, firm sand just in the surf line where the water laps, but not in the water itself.  You will occasionally come across a patch of soft sand or chased by the surf into a softer bit of beach and your feet sink in.  You just have to work harder.  Try not to fight it.  Try to land on your forefoot, run tall and flick your feet up behind your, keep your back straight and run upright – don’t slouch.  Take it easy, you’re going to go slow.  Don worry about the time or the pace just smile and enjoy.    Outro: Hey so I’ll be back in the saddle next week with the Wilderness Race report.  Music tonight is an opportunity for you to pick up the pace a little and leg out some tempo.  Ready?  2 and half minutes.  Push your Heart Rate into high zone 4.  Ready.  Let’s punk it out to made_in_china by figment.  Go!    Music: bift-criminal.mp3 chris_b estwick-chinatown.mp3 figment-made_in_china.mp3 Standar d Links: http://www.runeratti.c om Http:// htt p:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804  

DATE: Fri, 06 Aug 2010
SIZE: 36.0 MB
Episode 133 – Beth Moore –

Episode 133 – Beth Moore – Show intro by: Charlie white as the guest host for the vacation show.  CEWTWO Intro: Charlie is running the show today – and I’m on vacation! Audio clips in this episode: Skits, commercials and parodies in this episode: Story time: Listener Comments: Featured Interview: Beth Moore – – Women’s running site.  Quick Tip: Outro: Music: Little Boy Blue by Hollie Cole Standard Links: http://www.runeratti.c om Http:// htt p:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Thu, 29 Jul 2010
SIZE: 44.3 MB
Episode 132 – Lex’s Run with Doug (ReallyNotARunner)

Episode 132 – Lex’s Run Show intro by: JBad  Twitter = RunJBadRun Intro: Hello And welcome to the RunRunLive Podcast – This is Chris your host and I’m getting ready to take off for another whirlwind adventure of sorts.  Welcome to Episode 132.  We’ve got a great show for you today.  I talk to a friend of the community; Doug about his 5k road race that he started with his wife and how he has become a runner through their challenges.  It’s a great story of how you can take a challenge and turn it around to create a good thing.   Which is an  interesting side note…it’s an old aphorism to look for the silver lining, but the folks we talk to week after week have either taken to the road to combat external challenges or created their own internal challenges to get them out the door.  Either way they are taking using that sometimes negative pressure as positive pressure to move in a positive direction to literally take a positive step and in many cases a positive leap.  And that’s what I like about our community.  You don’t sit around and complain you get off the couch, face adversity squarely and rage against the dying of the light.  Woah…sorry to start you off with that deep session.   I’m finishing up some things this morning and I’m off on a quick business trip to California tomorrow, then as soon as I get back I’m turning it around and heading down to PA with Dan and Tom for the Wilderness 101 mountain bike race – should be fun.   After the wilderness I want to get my running legs back under me.  Here’s my race schedule for the fall so far… I’ll put links in the show notes.  First on September 5th I’m going to run the Wapack Trail race.  This is a great race and I would challenge you to run it with me.  It starts at the Windblown Ski area in New Ipswich New Hampshire and follows the Wapack trail, which is part of the Midstate trail and connects the Appalachian Trail.  It’s an out and back race of about 16.5 to 17 miles that crosses 4 medium size mountains.  If you’re in marathon shape for the fall or need a good challenging long run, this is an awesome race.   On Sept 12th I’m going to try to get out to Worcester to run Lex’s run that we talk about here.  On Sept 25th I’m going to join my club in our traditional run around Lake Winnipesauke in New Hampshire at the Winnipesauke Relay.  This is an 8-person relay, fairly challenging and very pretty.  If anyone wants to run it, reach out to me because we usually are looking for people.  It’s an all-day Saturday race.  The next day, Sept 26th is the Littleton 5K in my town that I’m sort of obligated to run.  Big news here, I’ve signed up for the WineGlass marathon in upstate NY to run with Michael from Real Rookie running on October 3rd.  Should be interesting.  The weekend of October 10th is still open for me and that’s the World Wide Festival of races weekend so we’ll see what’s up then.  The following weekend I may run BayState or Baltimore, the full or the half, I don’t know yet.  Then October 24th is the Groton Town Forest Race.  This is a trail race in West Groton that runs through the Town Forest and is one of my favorites.  They’ve got a 3ish and a 9ish mile race.   That’s what I have on the calendar so far…we’ll see how that works out.  Of course this is all subject to cancellation by family or work obligations, but I feel pretty good about getting back into running shape and hope to capitalize on some of the speed I got back in the spring.  I’m off to race and then vacation.  I hope you are doing well and fighting the good fight.   On with the Show! Wapack Trail Race Sunday, September 5, 2010, 9:00 a.m. Course Description: The new Wapack race route is 18.0 miles.  The course is an out-and-back that follows the Wapack Trail between New Ipswich, NH and Ashburnham, MA. There are four major mountains in between: Barrett, New Ipswich, Pratt, and Watatic, from north to south.  Total climb and total descent are each about 7,500 feet.  On a clear day, you can see for miles, including stunning views of Mt. Monadnock to the northwest, if you have the presence of mind.   This is a very tough trail race.  Don’t attempt it unless you are in excellent shape.  The Wapack is generally well marked by yellow triangles that you will need to follow using your own powers of observation. Lex’s Run Everyone is invited to come out and participate in the 2010 Lex’s Run 5K for the MDA. This event is open to anyone and everyone of all ages and fitness levels, there will be a ¼ mile "fun" run for the kids beforehand. Although, the event is a race, we encourage participation by everyone and walker's are welcomed! This year we are debuting our USATF Certified Course! It's a moderately challenging course with a good mix of flats and hills, roads and trails. We are also rolling-out our on-line registration through to make things easier for all of our runners and walkers. And as this is a charity event, in order to increase fundraising this year... Our top fundraiser will receive a nice prize package! And we're making it easy by providing everyone with their own individual fundraising web-page that will assist our runner's and walker's in leveraging social media and their network of friends and family to meet fundraising goals!    Winnepesauke Relay tm You don’t want to miss one of the most scenic relays in New England!! The Fred Brown Lake Winnipesaukee relay is a 65.1-mile counter clockwise loop. The relay goes around the largest lake in New England. You will not want to miss the beginning of the fall foliage season. There are beautiful views of mountains and the lake along this course. Littleton 5k - • Sunday, September 26, 2010 • This event will be held rain or shine! • 2:00 pm - One Mile Fun Run (all ages welcome) 2:30 pm - 5K Race (walkers welcome) Both races will start and finish at Fay Park, 20 Foster Street, Littleton, MA. Directions and Parking: Take I-495 to exit 30. Travel east on Route 110/2A for 0.5 miles. Parking will be available in four marked lots on Route 110/2A. Number pickup is on race day at Fay Park, from 12 noon to 15 minutes before start of each race.   13th Annual Groton Town Forest Trail Races est-trail-.shtml The courses are well marked, tour the scenic Groton Town Forest, and have no road crossings. They are a combination of narrow dirt roads and winding single lane trails, with lots of roots, rocks, leaves, uphills, and downhills. The hills are not large (though some are steep) but they offer a distinct challenge. Audio clips in this episode: Chris last ride Exerpt from Shock of the News Podcast.  Skits, commercials and parodies in this episode: WSCRC – Well Shod Carnivorous Running Club Marathon song by Colin Story time: Listener Comments: Featured Interview: Doug – “ReallyNotARunner”  Lex’s Run Everyone is invited to come out and participate in the 2010 Lex’s Run 5K for the MDA. This event is open to anyone and everyone of all ages and fitness levels, there will be a ¼ mile "fun" run for the kids beforehand. Although, the event is a race, we encourage participation by everyone and walker's are welcomed! This year we are debuting our USATF Certified Course! It's a moderately challenging course with a good mix of flats and hills, roads and trails. We are also rolling-out our on-line registration through to make things easier for all of our runners and walkers. And as this is a charity event, in order to increase fundraising this year... Our top fundraiser will receive a nice prize package! And we're making it easy by providing everyone with their own individual fundraising web-page that will assist our runner's and walker's in leveraging social media and their network of friends and family to meet fundraising goals!  Quick Tip: • Boston Qualification tips episode #9 – handling the Peak weeks.  Outro: Ok Folks that’s it you have Ridden YOUR Motobecane 29er to the end of another 101 mile episode of the RunRunLive Podcast.  Episode 132 in the can.  Upcoming shows include interviews with Mike Wardian team USA ultra runner, Beth Moore from the women’s running site Traxee, Marshall Ulrich a really famous ultra-endurance athlete who has run the Ultra-marathon grand slam plus 2  a bunch of times, has won Badwater 4 times and a whole bunch of other amazing stuff and finally I also interviewed the dude who runs the podcasting department at Wizard Media (Libsyn) and we chat all about podcasts, advertising and marketing.  I’m going on vacation for two weeks and there will be some guest hosts on the next couple of shows. Should be fun.  While I’m on vacation I’m going to get my website re-done at and I’m putting together some other cool new things.   One of the interesting things about podcasts is the time shifting.  You could be in Singapore right now listening to this 2 weeks from now or in Sydney a year from now and you may already know how I did in my race this week end.  If you do, don’t tell me and spoil it for me, I want to find out for myself.  I had an interesting experience this week.  I was out picking up some dog food for Buddy at Petco.  I managed to drop my new phone in the parking lot hoisting the 50 – lb bag into the trunk of the race-Camry.  I realized this a ¼ mile away so I turned around and went back to the store.  Since I was stressed about losing my phone I parked right in front of the store.  It was a spot where there were no marked parking spaces bit there were no signs saying that you couldn’t park there.   I know you’re thinking, ‘where are you going with this Chris?’  Well, let me finish… I’m sure you’ll be relieved to know they had my phone and it was ok.  No problems there, but I think we could have a long talk about why I got so anxious about losing the phone, that’s another psychosis for another day.  This story is about what happened next.  Which is when I came out of the store, some lady was parking next to me in the not-quite-legal parking spaces.  The thing is, no one would park there normally, but since I had broken the ice, it was ok.  That’s how we are.  We won’t break a simple cultural norm unless someone else does it first.   On the one hand this set of societal, cultural and civic rules whether real or implied are what keep us from falling into social anarchy.  I mean what if everyone just decided the lines on the highways didn’t apply to them?  Crash-bang – no one can drive. So there’s value in a shared set of norms.  But I think there is also a stricture in those norms.  And I think we as endurance athletes are duty bound to break the rules because in breaking these rules we rage against the entropy that binds us to an unfulfilled life.  This is an interesting social experiment that you can do as well.  I often will park in places that while technically are not marked for parking; they also aren’t marked to ban parking.  In this way I create space for myself by adding a space on the end of a row, or parking sideways, or parking on the grass.  I don’t mean parking to block everyone else or in a handicapped space, or in a fire lane, I mean alternate parking configurations that are harmless but out of the box.  And every time I do this.  When I come out someone will have joined me in that odd outside the lines configuration.  So – what is my point?  What can we learn from this?  In your life are you being a sheep?  Are you waiting to see what the rest of the herd does before making a decision?  Don’t do it.  Create your own parking space, be a leader.  Practice this one thing this week.  Make decisions.  Instead of being in a meeting and saying, “what should we do?”  Say “I propose we…” Don’t defer this week.  Set the direction and tone.  And think out of the box while you’re doing itm because that’s what leaders do.   And while you’re leading I will follow and I’ll see you out there.  Music toady is by 2AM and it’s called “Save me” Ciao,  Music: 2morrow_evr_after-provocative.mp3 2morrow_evr_after-karma_cream.mp3 2am-save_me.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 23 Jul 2010
SIZE: 42.8 MB
Episode 131 – BQ series – Amanda 19 year old B

Episode 131 – BQ series – Amanda 19 year old BQ Show intro by: Lost Trail Runner Intro: Hello, and welcome to the fly around the world and eat too much RunRunLive Podcast.  This week we’ve got a great show for you.  By the way this IS Chris your host.  Today, we speak with Amanda who grew up in Massachusetts, ran the Boston Marathon but now lives in Texas.  She tells us how she trained with a famous Boston coach, qualified and ran the race when she was 19.  She’s got some great insights; I think you’ll enjoy it.  I’m presenting these folks to you so you can learn from their, and our collective tribal knowledge and wisdom.  Isn’t that what all the self-help experts tell you to do?  If you want to become a lumberjack, for example, find ask the world’s best lumberjack how it’s done.  If you want to lead a well balanced life that includes endurance sports, or qualify for Boston someday ask the people who have done it.  That’s how you learn, leverage the learning of others.  Our community is an open text book.  I’ve also got some great stories, scenes, vignettes and flip-book sketches from the strange, vagabond, endurance and sleep deprived reality that is my universe.  And the universe is having a laugh at me I’m sure.  But, hey this isn’t the Mad Dog Vanity Cast – this is the RunRunLive podcast.  So how is your training going? If you’re training for a fall race it’s probably starting to get hard, yeh?  It’s ok just stick to your plan.  You’ll be glad you did.  Busy wweek for me.  I’m down in Atlanta again.  Saturday I rode 110 miles on the road bike with my bike-buddy Dan.  And I have to tell you it was easy.  We rode down by his house just before you get onto Cape Cod and it’s flat.  So we were able to just spin 17-18 miles an hour for 6 hours and it’s so different than all the hills around my house.  It was great.  I borrowed Tom’s bike Italian bike, pretty sweet.  Then Sunday I volunteered for the local triathlon with my wife.  We work the last corner into T2. Which is where they come off the bike and go into the run.  I took a movie and it’s up on my youtube feed (cyktrussell on You tube) with the Show.  I did not run, a couple of my running club friends did and they did well.  So I flew down to Atlanta Monday night.  I wanted to ride so I asked my friend Shawn, who you may remember from Trilogy running to ride with me.  He said he was too busy but I could borrow his bike.   This is going to be a long story – so get comfortable.  Seriously, you want to stop and get a drink?  I’ll wait.   An Atlanta Running Story…sort of… The borrowed bike I flew down to Atlanta Monday night on a business trip.  I’m training for a 100 mile mountain bike race in less than two weeks.  I wanted to ride so I asked my friend Shawn to loan me a bike and ride with me.  He said he was too busy but I could borrow his bike.  So – cool – I pack my shoes and pedals.   It turns out he’s working a job really close to Buckhead – so I go over and pick it up Tuesday morning.  Shawn is one of my vast network of virtual running friends.  He used to host the Trilogy Running Podcast with his brother Jason and I paced him into the med tent at the Atlanta ING Marathon in the spring of ’09.   I worked all day Tuesday and got back to the hotel around 6:30.  I’m going to get my ride in Dammit! Daylight was fading so I changed into my bike stuff. I didn’t have a helmet so I just went with the hippie helmet – the bandana – so I looked like an awkward old pirate on a borrowed bike.  The hotel valets were fascinated as I spun my pedals on and pumped up the tires to go.   With no helmet I was a bit terrified by the Atlanta traffic and decide to head across the back roads from Buckhead towards Vinings to see if I could make it to the Silver Comet rail trail.  After 45 minutes with the sun going down I managed to get out to Cobb parkway in Vinings by the Chattahoochee State Park and the old IBM complex.  This is cool because I used to have an office over there.  But was running out of daylight and I was probably 10 or 11 miles out with all the stop lights and wrong turns and hills.  It was time to turn around.  I turned around and started down this long hill on Cobb parkway.  I was feeling more comfortable on the bike and going a bazillion miles an hour and, yup, I nail a pot-hole at the bottom of the hill and hear that noise we all hate to hear.  Flat back tire.  I’m a reasonably competent adult, so I fished around in the seat pack and Shawn didn’t have a patch kit, but he did have the tire levers, an extra tube and one of those emergency CO2 compressed air tire filler upper thingys.  Cool, I can do this.  I got the wheel off; swapped out the tube, no muss no fuss.  Now it’s Atlanta and 95+ degrees out so I was at this point covered in sweat and grease.  I put the Co2 thingy on and uh oh…spent cartridge!  So, here I am 10 miles from the hotel, flat tire, no phone, all I’ve got is my room key, $2 and an American Express card.   What to do?  Can’t go to a gas station because bike tube valves have the other kind of stem on them and the gas station pumps won’t fit, that plus they typically only get up to 45 pounds where your bike tire needs 100 or so.  Looks like I’m walking.  Do the math – if you walk fast you can go 3 miles an hour.  Time for a long walk. Next problem – can’t walk in road bike shoes, they have cleats on them and you just can’t walk on the road with them.  So I take my shoes off and start pushing Shawn’s broken bike.  After a little bit a biker comes don the road.  I serious looking biker with the race shirt etc. and I yell “Got a pump?”, “No, Sorry!” he yells back without even slowing down.  Jerk.   What is the probability that a serious Roadie doesn’t have a pump or a C02 rescue with them?  This is where the story turns into the parable of the Good Samaritan.  I’m sure he had something really important to do, much more important than a four-hour walk in stocking feet.  I kept trudging.  Near the top of the next hill a runner passes me from behind and I don’t hear him coming and he scares me out of my tight little padded shorts by saying “Hey, how are you doing?” I jump, but I rejoin “I’d be better if I had a pump”.  He stops, takes the ear-buds out and inquires as to my situation.  I fill him in and he says, “Well I just live around the corner, let me run home and I’ll give you a ride.”  No kidding – that’s how we runners are.  I meet this total stranger out on the road and he takes me back to his house, loads up the bike and drives me back to Buckhead.  So, thank you Michael, my new Atlanta running friend.  Think about whether you’d help a greasy pirate pushing a broken bike down the road in his socks! You’d better, because it might be me! The Pirate’s revenge… The next day I call Shawn with the bad news.  He’s a good sport and we have a good laugh.  While I have him on the phone I say, “Hey, let’s go for a run when I bring the bike back in the morning.”  He resists saying he has to start at 5:30 and he hasn’t run in six weeks…blah, blah, blah.  I convince him that we’ll do an easy 4 miles and I’ll meet him at 4:15 AM.  Yeah, that’s how I roll.  He agrees.   The last time I ran with Shawn was his first marathon.  I paced him into the med tent.  He probably should have known better than to run with me again.  I met him at 4:15 AM.  Gave him his busted bike back. We went out on a conversational pace in the Atlanta pre-dawn.  We ran through the affluent, wooded neighborhoods of Buckhead.  It is very hilly, but quite nice before the heat of the sun and before the cars come out.   At 40 minutes out we turn around and start jogging back.  We are chatting away.  Eventually we realize we don’t know where we are anymore.  Shawn is stressed that he’s not going to make it back for work.  40 minutes pass and we are running up and down, reading road signs in the dark, and retracing our steps.  By the time we find the wrong turn we took it’s been well over an hour.  I ran Shawn over a mile in the wrong direction! By the time we got back to the school, Shawn’s Garmin read 7+ miles and it was 5:30.  I bet he won’t ever run with me again.  Maybe he’ll forget in another 12 months.  I left Shawn all sweaty and dehydrated to suffer through his long day with dead legs.  I left him his busted bike.  I went to Starbucks to fuel up for my day! So just remember you really can’t be so wrapped up in your on head that you can’t help a person in justifiable need.  If you see a greasy pirate in stocking feet by the side of the road, stop and help, it’s probably me! On with the show! Audio clips in this episode: Audio from Atlanta Skits, commercials and parodies in this episode: Swamp-A$$ fever – by the ressurected Runner Story time: Barb – Kelownagurl – read Busy as a beaver from the “Mid-Packer’s Lament”  Listener Comments: Featured Interview: Amanda Lanza   Quick Tip: • Ran out of time! Outro: Ok Folks that’s it you have traveled to the end of another runrunlive podcast episode 131 in the can.  Got some great shows coming up.  We have a number of interviews already done and in the advanced editing process at RunRunLive HQ in Singapore.  I had fun talking to Doug (really not a runner) about his 5k Lex’s Run that’s coming up.  I spoke with Mike Wardian, an elite ultra racer, a spoke with Beth from a women’s running site and much much more.   I also had a creative burst and have three pretty darn funny running related parody skits that I have in the editing process.  Next Friday, a week from today I drive down to Pennsylvania for the Wilderness 101 on Saturday.  And then I’m doing something abnormal and out-of-character for me.  I’m going on vacation for 2 weeks.  And since I’ll be on vacation I’ve recruited two members of our community to cover for me on the podcast.  Who will it be?  What will they do?  Frankly, I have no idea and you’re just going to have to wait and see! I told you earlier that I worked at the local sprint triathlon last weekend.  It is really interesting.  I don’t know how to put this without sounding like a jerk, so I’ll just say it. There are a lot of un-fit people who do sprint triathlons.  There were some hugely overweight people competing and completing in this race.  But, good for them.  The moral for you is that a sprint triathlon is not that difficult to accomplish.  I would recommend it for runners as a nice change of pace.  Especially for runners because you get to pass everyone at the end.   It seems like a bit of a racket to me charging $100 for a glorified 5k, but, like I said, if that’s what gets people off the couch and out into our world then God love ‘em.  I talked about the universe having a laugh at me earlier, mostly in jest but there is an interesting cultural thread here.   Napoleon Hill in his seminal book from the early 20th century spent a bunch of time talking about tapping into the “Universal Mastermind”.  This as a time when they were just discovering radiation and radio waves and he saw the universal mastermind as this karmic pool of mental energy that surrounds all of us like ether or dark energy in today’s parlance and that anyone can tap into if they have the right attitude.   You’ll see echoes of this sentiment in a lot of the contemporary self help gurus.  The ‘secret’ and the ‘attractor factor’ it manifests in the theory that if you can open yourself up to it you can create good things simply by thinking about and doing good things.   You can also see this type of thought is classical religion with the Greek muse or the Hindu Karma.  In our pop culture people always think of karma in a historic sense – what you did in a past life is why you get XYZ now, but you can think of it in a future sense in that what you think and do now builds and contributes to the universal good and for that you are in turn enriched.  If you strip off the shamanism and magic veneer, I think all of this is cause and effect.  It probably has less to do with a magic and mysterious universal energy and more to do with the fact that when you focus your own personal energies in one direction they necessarily move you in that direction.   So get out your long sipping straw and stick in into the universal energy pool today.  I’ll be swimming in the pool as well, and I’ll see you out there.  Music tonight is east_of_ealing-are_we_there_yet_.mp3  Music: east_of_ealing-are_we_there_yet_.mp3 dan_elson-terrifying_lee.mp3 checkerboard_jive-how_many_more.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 16 Jul 2010
SIZE: 43.4 MB
Episode 130a – Michelle Kanavos – Medical Triage at the Boston Finish Line

Episode 130a – Michelle Kanavos – Medical Triage at the Boston Finish Line Show intro by: Norman Rosenberg Intro: Insert witty and compelling introductory comments here…oh wait…Hello and welcome to Episode 130 of the RunRunLive Podcast.  We’ve got a great show for you today.  Very entertaining, informative and inspiring.  You’ll probably have to quit your job and join the foreign service after listening to this excellent content.   I was, as you heard, don in Hot-lanta early this week.  I actually had to catch a 6:00 AM flight out of Boston Monday morning – which means I have to get up before 4:00 AM and that’s just no way to start the week.  Over the weekend I got a nice 40 mile ride in on the new motobecane – in the woods – around 4 and a half hours and did not fall once!  That’s right not once!  But I was going pretty easy because Friday night I poned myself right proper.  I was going really slow and made a bad decision on a big rock, my foot got trapped and I couldn’t get it out of the pedal. I gouged out my shin and got speared by the bike handle badly.  I probably broke a rib.  But that’s ok, what do you need ribs for anyhow?  Got a nice set of 15 ski-hills in last night before it got dark. So I’m feeling ok about my chances in the Wilderness 101 in a couple weeks.   Since I haven’t been running as much I’ve put on about 10 pounds and I can really feel it when I’m out running and riding.  I feel slow.   Today we talk to Michelle Kanavos who is in charge of the medical team at the finish line of the Boston Marathon.  Great interview and I found it quite interesting.  Thank you to my buddy Gary for putting me in contact with her.  And thanks to Norm for doing the intro.   I managed to crest over 4,000 followers on Twitter this week – that’s kinda cool. If you’re looking for me dial @cyktrussell – Chris, Yellow, King, Tom, Russell – with two esses and two elles.  I’m going to take a couple weeks off in August.  Maybe go down to my Cape Cod house with the fam.  Anyone want to take over the podcast while I’m on vacation?  I already have all the interviews done…just slap in some music, a little random dialog and …voila! Podcast.  Hope you are all progressing well towards your race goals.  I’m putting together my schedule for the Fall and am getting excited about running again.   I’m still working on my new site. Any wordpress experts out there want to lend a hand?  Ah well, I’m sure I’ll figure it out.  We also have our friend Collin with a parody song today.  So strap yourselves in, we are expecting some turbulence and I’m going to ask the flight attendants to remain seated for the duration of the flight.   On with the Show.  Audio clips in this episode: Audio from Atlanta Skits, commercials and parodies in this episode: Text here Story time: Text here Listener Comments: Ok – so I was asked this week on how to deal with the emotional stresses of training and racing.  What do you do when you hit those high miles in a race and you can feel the wheels coming off and all hope is lost?  Or your much anticipated long run turns into a gi-normous sufferfest for no good reason?  How do you keep yourself out of the ditch?  How do you keep moving and stay focused on the finish line or the goal?   Hey, No one is immune to these little bouts of ennui during a long run.  And there are some simple strategies to deal with them.  Typically it happens to me when I’ve gone out too fast hoping to cheat the reaper and somewhere late in the race I realize I have to pay the price.  Well first of all you need to be prepared.  You have to think ahead, based on your experience or your expectations and see if you can anticipate where the emotional and physical let down is going to occur.  If you know you’re going to struggl late in the race, it’s easier if you know it’s coming and you have a pre-set strategy for it.  People get freaked out if it catches them by surprise.   So what’s an example strategy?  Well you could say if I start feeling awful I’ll take walk breaks and force some nutrition.  Having a simple mantra or a reason to keep going helps as well.  Some of the mantras I’ve used are “run Lightly” or “relax” or “The warrior is within you” anything that you can focus on to take your mind off the race-demons chewing on your brain.   Another strategy is to shorten your focus.  Start counting mailboxes or telephone poles.  Start counting to 5 over and over again in your head.  Count your steps.  Even a simple “left Right” has gotten me through some tough spots.   Because in a long race there is better than a 50/50 chance that if you manage the power loss and emotional lows you’ll come out of it and finish ok.   Take a walk break.  Mentally reset yourself.  Relax your mind and your body.  Focus on your form and calming the chaos in your mind and your body and these storms will pass more often than not.  Featured Interview: Everyone always wants to know what goes on at the finish line (basically it is crazy-busy and lots of fun punctuated with interesting medical moments).  My staff oversees the streets from just beyond the finish line for approximately 1 1/2 miles to the family meeting area.  We are outside all day, regardless of the weather. My staff is composed of all volunteers, and I got involved 3 years ago through the Medical Reserve Corps (MRC), of which I am the Chair of my town's MRC and I was the Deputy Coordinator of Region 4A (in the Middlesex County) when I took over the position of Sweep Medical Team Captain.  The Boston Marathon is the largest Mass Casualty Training Exercise in the state of Massachusetts each year.  The MRC is a partner in Emergency Management, and we joined forces with the BAA to provide volunteer medical care.  (This is a whole topic in and of itself!!)\ We start planning for the Mararthon in the late fall, and by Patriot's Day, the Medical Command staff has been hard at work for almost 6 months.  I average 200+ emails a day in the months leading up to the Marathon, in addition to all my regular emails, as well as student emails from teaching. Some people like to hear about how we organize such a large team, how the team is trained, etc. Our biggest comment from our volunteers each year is how much the runners appreciate and thank our volunteers as they progress through the finish line chute system. I am a Nurse Practitioner in an Adult Primary Care office in Framingham, MA, and I teach part time in the Nursing Program at Framingham State College.  I also do occasional guest columns for my local paper on health-related topics, and I occasionally appear on our Cable TV station doing spots on emergency-management/MRC topics.  I am on LinkedIn, and that's about it for me.    Quick Tip: Boston Marathon qualifying tips – chapter 8.  • The mind body connection Outro: OK folks you have booked your ticket and taken the slow steamer to the louth of the lazy river of the RunRunLive podcast…Episode 130 in the can.  Next week we continue with our BQ series of interviews talking with Amanda who qualified for Boston and ran it when she was 19.  It’s a good story.   I’m working on getting some volunteers to be replacement hosts for the podcast while I’m on Vacation.  So if you’re interested all you need is a passion for the running community and an excellent speaking voice.  Shoot me a tweet or an email and we’ll talk.  I had a fair bit of travel hell coming back from Atlanta on Tuesday and I’ll share a couple road vignettes with you.  First, while we were at the gate boarding the plane there were a bunch of people wearing the same shirts, so I asked them what was up.  They were missionaries, a teen group, returning from Panama where they had been working with kids in orphanages.  The lady said it was a wonderful experience but also couldn’t wait to tell me how badly she missed the States.   I hope the teenagers got something out of the trip and working with the orphans.  I’m always a little uneasy when they describe these things, it’s almost like they’re coming back from a visit to a theme park or the zoo.  I hope are exporting what’s good about our culture and people and not just reinforcing the bad American stereotype.    This lady I was talking to didn’t appear to be thrilled with the living conditions.  I’ve done a fair amount of international travel and to some very interesting places.  And I think you have to travel with the eyes of a child and the soul of the Buddha.  You have to let the experience in and not try to transfer your mores onto other people and places.  Eat the food, drink the local wine, smile and indulge the happiness that is inherent in humanity around the globe.  You have to be comfortable with a little deprivation and have a sense of humor.  The smile is an international talisman of good will.  When we finally got on the plane it was packed.  And we got stranded on the runway for 3 hours before we could take off.  I shared my row with a mom and two kids.  She was traveling with three kids all very young.  They were very good kids.  They didn’t cause any trouble for me even with the dire circumstances.   The only one that was really antsy was the lap child toddler and she kept him busy by breastfeeding almost continuously for the 7 hours we were on the plane.  Personally I’d rather have the youngin satisfied than kicking and screaming so no problems here.  But I found the loud smacking and yummy noises that the kid was making fairly amusing!   So do I have a point?  Why, thank you for asking, yes I do.  You know in any situation you have a choice how you’re going to act.  You can get upset at things you can’t control, like being stuck on a plane, but you’re really wasting your energy because it doesn’t change anything.  It won’t make the thunderstorms go away.  And at the end of the day we’re all trapped in this bog plane together so let’s just relax and we’ll all get where we are going.   And I’ll see you out there.  Music tonight is last_shadow_puppets-the_age_of_the_understatement.mp3 Music: candyland_riots-your_contemporary_art.mp3 (inserted) last_shadow_puppets-the_age_of_the_understatement.mp3&n bsp; dave_arcari-red_letter_blues.mp3 da_vincis_notebook-enormous_penis.mp3 (removed)  Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 09 Jul 2010
SIZE: 40.6 MB
Episode 129 – BQ Series – Jake from Run Like Health

Episode 129 – BQ Series – Jake from Run Like Health   Show intro by: Paula - @bigGreenPen Intro: Hello and welcome to “Yakkable” the Yak enthusiast podcast where we discuss essential Yak care as well as grooming and feeding tips for the yak herding community. Wait, no, that’s the podcast I do with my Mongolian affiliate.  This is the Runrunlive podcast and I am Chris your host. And these are exciting times! It’s summer time and the living is easy.  The catfish are jumping and the cotton is high.  And it’s Hot, Hot, Hot. You folks that are in the early stages of your training plans for fall races should be getting out early! Even though it’s only the first month of your plan when it’s still fun, like the first year of a marriage! We have a good show for you today.  We talk with Jake from the “Run like health” podcast about his Boston marathon qualification plans. I like his chances.  Primarily because he has a great attitude.  He’s already decided that he can do it and he has a plan.  His is a great story because of where he started.  A couple years ago consigned by his doctors a to the trash heap of early death by obesity he started from scratch and now, just a few short years later has Boston in his sites.  It really highlights that we can do anything once we decide to.  These training volumes and levels that we talk about off-handedly on this show shouldn’t scare you.  They are within anyone’s reach – it just takes time and effort, a positive attitude and decision to do it.    I got a great 5 hour epic ride in with Anthony this weekend on the new 29er. I’ll put in some audio from that.  As usual we’ll work in some tips and other stuff.  Thanks to Paula for stepping up and reading the intro for me.  You can too. If you have something to share the script is on my website runrunlive and it’s all very straight forward.  Speaking of my website I am totally re-designing it and adding a bunch of stuff so get ready to be thrilled by that. I’ve got some cool stuff up my sleeve.  I heard from Andrew of ice bath fame who ran a test self-supported marathon last week down under and did great. He made sure to let me know that he did not bleed from his eyeballs like I had predicted. Good on ya mate.   I was on Twitter today and noticed that I’m only 40 followers away from 4,000, so follow cyktrussell and you’ll put me over the edge.  And if you are following me and I didn’t follow you back – send me a message and I’ll make it right.  Do you know we’ve been doing this for over 2 years now?  I did my first show the week after running Mount Washington in 2008.  Time flies.  Too cool.  I’m still super energized and excited about the future.  There’s nothing we can’t do! On with the show.    Audio clips in this episode: Lot’s of audio from my bike ride Skits, commercials and parodies in this episode: Text here Story time: Text here Listener Comments: Someone asked me to speak about running down hill.   So I’m going to talk about that and you’ll soon learn not to ask questions if you know what’s good for you! For this discussion we are going to assume we are talking about running down hill in a regular road race, not trails or mountains or ultras.  It’s interesting because running down hill doesn’t get much attention.  Which is too bad because you can tactically use down hill sections in races to your advantage in a number of ways.   Most beginner runners don’t realize that there is a different set of mechanics for running down hill.   So, First, a couple tactical reasons to learn and practice running down hill well.  First – you can run 1-2 minutes per mile faster with not much additional effort if you do it right. And second – you can use the downhills to recover actively without losing time.  What are the mechanics? Well, what you don’t want to do is to fight the downhill.  Resistance is futile! Beginners will lean back and dig their heels in.  That’s a big mistake.  This slows you down and wastes energy Don’t fight the hill.  Work with it.  What you want to do is relax.  Let go.  Focus on letting the gravity of the hill pull you.  You are just falling and adjusting your leg turnover and mechanics to keep up.  So you’ll naturally adopt a sort of sprinting motion where your forefoot lightly brushes the ground and kicks up behind you with rapid turnover and very little toe-off. Don’t lean back. Stay off your heels.  You will naturally pick up speed but gravity is doing all the work so it shouldn’t be that much more work.  You have to practice letting the brake off and freewheeling.  If you do it right it’s like flying.  This is something you can practice in training.  Just like you would do your up-hill training sessions. Find a nice 800 meter downhill – not too shallow, not too steep and practice running fast down it.  Repeat the sets. .  Or you can just race all the down hills in your normal runs.   In a race, like Boston with a lot of downhill sections this will be a big benefit.  It will save your quads and shave minutes off your time.   My caveat is that, as with anything new, you want to ease into this type of training because it can produce new stresses to your legs and you can get injured.  Featured Interview: Jake Jake is a husband, father, runner, aspiring triathlete, and a lover of the endurance sport lifestyle.  This site is dedicated to helping everyone to start engaging in sports instead of watching them. Many topics will be discussed via the blog and podcast including all aspects of endurance sports.  Technique, gear, nutrition, as well as listener submitted race reports and photos will all be topics of the blog and podcast.   Run like health = Quick Tip: Boston Marathon qualifying tips – chapter 7.  • Micro and Macro cycles in your plan. Outro: Ok folks that’s it, you’ve ridden your Yak out of the valley to the summit of the misty mountain that is the runrunlive podcast – episode 129 in the can.  I’m going to continue chatting up these Boston hopefuls because they are part of our community and I think we can learn a lot from them.  But next week I’ve got an interview with the lady who runs the finish line at the Boston Marathon.  That should be a good show.  I’m working on a lot of stuff for you folks.  Livin large and lovin life.   I’ve got a couple vignettes from my world this week.  The first is from Wednesday night.  It was over 100 degrees Fahrenheit here on Wednesday.  I went out for a ride around my house in my little town.  I went into this trail section that has a very steep short downhill, maybe 25 meters with a little muddy patch at the bottom followed by a steep uphill section.  I was feeling omnipotent on my new bike and flew down the hill so I could get a run on the other side.  I let I t fly on the downhill.  Since the last time I was down there the boy scouts had built a bridge over the muddy patch in the trough between the hills so I hit that at speed, rather solidly bringing my bulk down on the back wheel and it pinch-flatted my tire.  Inconvenient, but no big deal… I didn’t have a patch kit or my rescue tool or even my phone so I figured I’d just push the bike the mile or so home and that would be part of my work out.    Now the section of my little town that I go through to get to this particular trail is down by the pond and there are many converted camps, small, lower cost of ownership type places.   This one house on the corner is a classic hoarder.  The yard is filled with messy piles of miscellaneous stuff , it’s overgrown etc.  Well, I happened to glance in the window as I was pushing my bike by and it was basically the same chaos in the inside except they has somehow carved out enough room to set up a 50 inch flat screen TV.  Something about the juxtaposition struck me as ironic.  I don’t know why but it struck me on that hot summer eve.  My second story is from the Akron/Canton Airport where I was today.  When we were returning the rental car I noticed an enormous Boeing 747 parked on the side runway.  Those are the big ones with the bulbous noses from the ‘70’s.  Great plane!  But out of context in this small regional airport.   The attendant said that it belonged to the local evangelical preacher who had his church based near the airport.  That, somehow also struck me as ironic.  Now I could get all cynical and preachy about these vignettes, but I’m just a traveler in this world, an observer and a student.  Good for them. I’m personally glad to live in a world where such ironies are prevalent.  We’re free to pile up stuff and free to take money from people for words.  But – we are also free to make other choices, to direct our manias and energies in other ways.  So make those good choices one at a time today my friends and I’ll see you out there.  The music tonight is a nice punky number called Arctic Parrot by Fortune for Tune.  Music: duskant_ombliksem-tortolduifie.mp3 kraaipromosies-plat_anna_salvokop_blues_distortion.mp3 fortune_for_tune-arctic_parrot.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 02 Jul 2010
SIZE: 40.8 MB
Episode 128 – BQ-Series Jay “Brewski” Newton

Episode 128 – BQ-Series Jay “Brewski” NewtonShow intro by:Ben Berry - Boston, Mass, United States - A fat guy training to do a Half Ironman triathlon and welcome to the fractal endurance entropy that is the RunRunLive Podcast.  This is Chris your host and this is episode 128 – the technology superhighway episode of running podcasts. That’s something you’ll notice about me is that when I don’t have anything valuable to say I just wax poetically about nothing at all.  I croon random homespun metaphors like a dog howling at the July full moon…I use large vocab words with scatological frequency and I quote classical literature; A wretched soul, bruised with adversity,We bid be quiet when we hear it cry; But were we burdened with like weight of pain,As much or more we should ourselves complain.That’s our old friend Bill by the way. All because I fear the silence of a missed deadline, so pile these ruses and misdirections into a untidy stack, sprinkle on some tribal running knowledge, brow beat a fellow distempered soul to enunciate their plight and bring it all to you my dear friends once a week without fail!Thank you to Ben for the intro – he’s a Twitter regular known as Techknowgn.  Today we have a good show for you.  We are going to kick off a series of interviews with average Jills and Joes to who are training and aspiring to qualify for the Boston Marathon.  Why am I fixated on this?  Well Nabokov said you should write about what you know and I’ve got airspace to fill!  But seriously folks…The way I learned my tribal knowledge was by comparing notes with people and seeing hat worked and what didn’t for them.  So I bring this series of interviews to you as a student of the sport.  Just like I brought a bunch of ultra-runners on when I was training for the ultra.  It interests me and I hope you can get some value from it too. Our first victim is Jay Newton who is a fellow Goon Squad Runner with the code name “Brewski” Jay’s wife Gina code name “OCG” was the young lady I paced with at Boston this year.   We also have another chapter in our Boston tips.  And Our friend Colin sent another song along for your listening pleasure.  What’s going on in my little corner of the universe?  I ran with the a couple guys from the club on Sunday morning, we did 2 hours on the trails and went up and down every hill in Groton.   Devo is running Loon Mt this weekend and wanted to get some experience.  Since I have actually run Loon mt, it was my pleasure to regale him with my tall tales from the Mountain racing series.  I got the new wheels on my Fuji and took that for a ride later on Sunday but there’s something making noise in the front end – eaither the bearing or the skewer – I don’t know – it’s always something with the bikes. I got my new bike “I got a new bike, oh ay oh!”  <Lena Lovich Clip here> Anthony helped me put it together and it rides really sweet.  I love it.  I’m going to post a video to my Youtube feed for you to see it – that is of course cyktrussell at Youtube.  Cleaned out my petty cash account but I think it’s worth it! I’m trying to get the dude from to come on the show.  He’s changing the business model in the bike world – classic disintermediation model. Well I’ve used up my quota of sylables for this evening so on with the show!Audio clips in this episode:Text HereSkits, commercials and parodies in this episode:Text hereStory time:Text hereEquipment Check:Text hereFeatured Interview:Jay Newton - Official Goon Name: BrewskiHome: North Chelmsford, MA  I spent my childhood and adolescence playing ice hockey and never did much running until 2003 where my wife (OCG) and I decided to take up running and get competitive. It wasn't until finding and training under "The Professor" Fernando Braz that I was able to achieve the level of ability I have today.  In fact, I shaved 53 minutes off my marathon time under his training. PR's and Performance Achievements:  4 marathons - Marine Corp Marathon (2006), San Diego Rock and Roll (2008) & Boston (2009), Chicago, 2009 5K: 18:48 (6:04 pace) - Hollis Fast 5K, June 10, 2010*19:00 (6:07 pace) - Significant Other 5K, November 2009 (4th overall) *Downhill course4.2 Mile: 27:28 (6:32 pace) - Reggae Ramble, June 2008 7 Mile: 48:35 (6:56 pace) - Falmouth Road Race, August 2009  ½ Marathon: 1:35:56 (7:17 pace) - Baystate Half Marathon, October 2008 (Actual 1/2 PR was the halfway point at San Diego 2008 at a 1:34:30 - On target for a 3:09 - But I hit the wall AND a porta-pottie) Marathons:4:13:25 (9:40 pace) - Marine Corp Marathon, 20063:27:27 (7:55 pace) - San Diego Marathon, 20083:47:44 (8:41 pace) - Boston Marathon, 20093:20:11 (7:38 pace) - Chicago Marathon, 2009 LinksQuick Tip:Boston Chapter 5Outro:That’s it you have canoed upstream to the sweet head waters of the RunRunLive Podcast, sampled the clear crisp freshet burbling from the font of tribal endurance knowledge, forded the rushing torrent of the big two-hearted river and are teasing frolicking trout from its placid pools – episode 128 in the can. So – Here’s my prediction on Jay.  Based on his training plan, his history and his ability I think that if he stays un-injured and doesn’t run into any mitigating circumstances, like a hurricane on race day, he’ll qualify easily.  That plan will give him more than enough fitness for the speed and distance. My only caution would be that I think his volume and intensity is a little heavy for someone with his history of injury and I’d be worried about him surviving the professor’s work load unscathed. As far as execution on race day I think he’s already made all the big mistakes and gotten them out of his system.  And one huge success factor he has going for him is he knows, he believes he can do it.  And running with a serious, no-bullshit squad of athletes like the goon squad is also a great idea for him – you can’t underestimate the value of hanging out with motivated, experienced people.  If I was him I think I might add 2-4 weeks of contingency time into my plan as an injury mitigation strategy.  So – good luck Jay and we’re all rooting for you.I have some other Jacks and Jills lined up for us to talk to going forward… I got my motorcycle registered today. Yeah, if you didn’t know already I have been riding a motorcycle since I was 10 or so.  What else don’t you know about me?  How about this, I’m a PADI certified Scuba Diver, but I don’t ride or dive much anymore.  I was at the registry of motor vehicles – which is the ultimate in bureaucratic nightmares here in the states – and the place was packed.  I was quoted a one hour wait  - I ended up being in there for close to an hour and a half.  It doesn’t bother me because I tend to be able to work anywhere because of my extensive road experience.  So I fired up my laptop and was working away. The first thing that happened was this little kid started stalking me.  He saw the laptop and thought that I might spontaneously burst into some sort of fun video game I guess.  He was sorely mistaken, and I kept assuring him that I was just checking my email – nothing exciting.  I’m not even sure he spoke English, ‘cause he never said anything.  He just kept circling my bench, sitting next to me ect.  His mother was mortified and was making ineffectual pleadings.  But I didn’t care – he was cute and it’s ok to be curious. At what age do we lose that curiosity?  Why do you and I and all the other adults sit and stew? It’s food for thought.   Since we were all squeezed into uncomfortable wooden benches I also made friends with the guys sitting next to me.  It’s funny how shared adversity creates bonds between people.  You see it whenever there is a disaster or societal turbulence.  People band together in the face of adversity.  They are more open, more willing to form temporary alliances.  You could have some fun doing cultural norm experiments in the RMV.  One popular Machiavellian leadership techniques is when someone promotes or creates an enemy to bring a group together.  Like Reagan with the ‘evil empire’.  That’s why politicians love wars.  Get a good scary war going and you can pass any laws you want, right?You can use this in a good way when you lead people or even to motivate yourself.  Create a perceived enemy.  It can be the sales goal, the competition or even just your qualifying goal.  That focal point can help you rally your team and yourself to get all the energy pointing towards a common goal.  And a well focused small team of people can move mountains. Maybe your homework for this week can be figuring out how to use adversity or challenge to focus your team or your own energies?So tomorrow I take my motorcycle to work – and I’ll see you out there!Music tonight is sidekick_lupchen_and_the_bad_generation-oh_yeah.mp3Ulys ses Music:Sampled – “New Toy” by Lena Lovich and “Oh Yeah” by YelloStandard Links:http://www.runrunlive.com Http://coolrunning.comhttp://Grotonroadrace.comhttp://S QRR.orgCyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1Dial in number for RunRunLive is - 206-339-7804

DATE: Sat, 26 Jun 2010
SIZE: 47.3 MB
Episode 127 – CoachPRS and heart rate

Episode 127 – CoachPRS and heart rateShow intro by: Mary MacManus -> McManusFormer award winning VA social worker discovered new path in life as poet/entrepreneur/fund raiser after diagnosis of Post Polio Syndrome. Boston Marathon finisher raising $10,535 for Spaulding Rehab Hospital. Passionate about creating a polio free world and helping polio and post polio survivors world wideMs Wheelchair Massachusetts FoundationA Program of Achievement, Advocacy and Opportunity for  Women with disAbilities in Massachusetts and welcome to the episode 127 of the RunRunLive Podcast.  And I do believe that 127 is a prime number. I’m talking at you remotely from a hotel room in Hot-lanta.  I’m trying out a new omni-directional remote microphone on my hand held reorder so you’ll have to let me know if the audio is acceptable.  It’s been another long week of travel.  I did manage to get all my work outs in by getting up at the crack-o-dawn every day and bypassing my full sleep requirements.  Did a nice hill set on the Kona Monday morning over at the ski area.  I dug out my training plan from last year and I’m a little behind on volume, but I do feel I’m better off with quality.  I should be ok if I can knuckle down and get some 4-5 hour rides in. This should be easier because I bit the bullet and ordered a new bike from  I ordered a Motobecane 29er Phantom Pro.  It’s a hard tail.  What does all that mean? Well it means it has 29 inch diameter wheels instead of the normal 26 that I have on the Kona and it has front suspension but not rear suspension.  And it was a bargain at just under $1,000 US.  But once Anthony and the Chief help me put it together and tune it I should be able to hit the trails hard and ride faster and with more confidence.  And the other MTB’ers will stop laughing at me. I’m a bit road weary from all this travel.  I’m no stranger to hard work, and I’m not afraid of it, but I don’t believe exclusively in the purity or efficacy of burning the candle at both ends.  You have to be careful not to start seeing the solution to every problem as more hours and more effort.  One good trick is to imagine you could only work 5 hours a day, what would you do differently?  How would you get the job done?  Try to focus on the quality and the added value, not the volume…just like in training.  Make each work session have a purpose that is aligned with your end goals.  Don’t have end goals…? Well that’s a topic for another day.Today we have a fabulous show for you today.  We speak with Coach PRS, Jeff, about some of his training methods and coaching experience. I’ll do another Boston Qualification chapter and Disney Runner reads an awesome story for us.  He reads very well…but he is a professor. Enough prattling on about me and my twisted little universe! On with your show!Audio clips in this episode:MinnesotaSkits, commercials and parodies in this episode:Text hereStory time:Gordon @DisneyRunner from the “Running to Disney” Podcast reading “The Fat Economy” from “The Mid-packer’s guide to the galaxy”Equipment Check:Text hereFeatured Interview:Description (web site) Wed 8PM EST (podcast)Quick Tip:Text hereOutro:Ok my friends, that’s it, your zone has been called, you’ve boarded the flight, buckled your seat belt low and tight across your waist, the cabin doors have been closed and it’s time to turn off all electronic devices because you have been cleared for takeoff at the end of the runway that is the RunRunLive Podcast. Hope you had fun.  Episode 127 in the can.  Let me share with you a couple vignettes from the road this week.  It’s hard not to be a spectator of life when you’re on the road floating disconnected amongst the throng, the what Henre de Balzac would call the Comedie Humaine – the human comedy.  My first story is from the hotel in Minnesota.  I was going back to my room after my workout in the morning.  I had stopped by the little continental breakfast area for a cup of coffee and I happened to be joined by this other gentleman who had retrieved a tray of food and was taking it back to his room.  He got on the elevator with me and I was observing him.  I noticed that he was a very well fed gentleman, probably carrying an extra 120 pounds or so and that he was out of breath.  He was breathing hard and his heart was working at the effort it took to take the elevator to fetch breakfast.  And a number of things went through my head.  First that this guy might drop dead from a heart attack in the elevator with me and that would be sadly inconvenient for both of us, but more importantly that he was probably about my age, and that, I’m speculating, my quality of life was probably better. And if I asked him why he didn’t exercise and take care of his body, this incredible gift we all get and most of us squander, he would probably tell me that he didn’t have time to exercise, yet he has time to lever his bulk out of bed at 6:00 AM to hunt down some scrambled eggs.Later that same day I was at the client, walking down the hall on a break and a young woman comes bounding out of the stairwell and she was a little embarrassed and flushed and breathing heavy.  She had apparently run up the stairs to the 5th floor.  I thought of the contrast.  I thought of the contrast in the choices made by these two individuals.  And we all have the ability to make these choices. I read an interesting article about uncertainty this week.  It talked about how all of our significant gains and meaningful progress and personal growth in life typically come when we leave our comfort zone, our “certainty” and move into an area of uncertainty.  And how we need to consciously put ourselves in positions where we are uncertain, we are unsure of our footing, we are afraid of failure.  These are the times when we are consciously knocking our little worlds out of balance and taking a leap of faith because win or lose we break a our patterns and grow.  So I ask you what choices are you going to makes today?  What are you going to do to put yourself in a position to grow? And as you are growing, whether it be in Massachusetts or Minnesota, I’ll see you out there.The music tonight is almost surf music.  It’s called  attendere_prego.mp3 By 1_shot_1_kill. And it’s only 2 ½ minutes long so I want you to drop your pace for a tempo and bring that heart rate into zone 5 for the duration of this song – ready?  Let’s go!Music:_the_graverobbers-now_that_youre_gone.mp3the_m alloys-fathers_4_justice_2007.mp3Standard Links:http://www.runrunlive.com Http://coolrunning.comhttp://Grotonroadrace.comhttp://S QRR.orgCyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1Dial in number for RunRunLive is - 206-339-7804

DATE: Sat, 19 Jun 2010
SIZE: 44.2 MB
Episode 126 – Jessi Stensland MovementU

Episode 126 – Jessi Stensland MovementUShow intro by:Me! Buy one of my books so I can get a new mountain Bike!Welcome to the Run-Run-Live Podcast!  - The podcast for runners, wannabe runners and mid-packers of all shapes and sizes who just want to strap on their favorite pair of shoes and get out there! This is Not Chris your host, Wait, yeah this is Chris, and because none of you lazy Jackals sent me an intro this week, I’m doing it!  But that’s ok because I’ve got something to promote! So…yeah… I’m the guest announcer this week.  When you’re done listening to the RunRunLive Podcast Go to my Website and buy one of my books.  I’ve got two books of running stories, many of which you’ve heard read here.  “The Mid-Packer’s Lament”, available in dead tree form from Amazon or as an ebook and the “Mid-Packer’s Guide to the Galaxy” also available as an ebook.  Do it now so I can but a new mountain bike for the ultra I have coming up at the end of July! …So - and wherever and whenever this episode finds you I hope you’re doing great and I hope you’re getting your run in today!  I know I’m getting my run in!You ready to have some fun?  Come on then, let’s go for a run!My Books!  The Mid-Packer's Lament (Amazon) ($16.99)The Mid-Packer's Lament (E-Book) ($10)The Mid-Packer's Guide to the Galaxy (E-Book) ($10)    Intro:Hello Folks and Welcome to episode 126, we’ve got a good show for you today, we interview Jessi Stensland about her new approach to endurance sports called MovementU.  It’s Saturday morning and I did something out of character and slept in ‘til 7:30 or so.  It is amazing what a full ration of sleep will do for the old body, mind and soul. I know I missed my publishing deadline last night but I didn’t get back from the airport until 11:30 or so and didn’t have the mental fortitude to push on.  I had recorded in the hotel room this week, but the audio was bad so I’m doing it again this morning as part of a long list of chores. It’s been a weird and long week.  I flew out to Utah to run the Utah Valley Marathon last weekend.  The race was on Saturday.  My youngest came with me and we had a blast pal-ing around Salt Lake City and eating junk food in Provo.  And the race was interesting too.  The Valley that it runs through is breath-taking, really.  I kept looking up and saying “Wow!” Near vertical mountains shooting up on both sides of the road with snow still clinging to the notches, like something out of a movie.  I ran ok, The last few miles were a struggle because I just didn’t have much training and the downhills ate me up. The course drops a couple thousand feet from start to finish.  I could feel the jet-lag, the altitude and the weird cold I’ve been fighting.  But I got to spend a bunch of time running with Sam Fesenfeld from Operation Jack who is hilarious to run with.  We had the 3:40 pace group well entertained for a few miles.  He ended up pacing exactly to 3:40:00… All-in-All well worth the effort and a great weekend.  But I’ve been on the road all week and I’m getting a little burnt out.  Tried to run Wednesday night and my right calf locked up.  I ran through it but it feels bruised.  So I think I’m trying to do too much and I’m going to focus on the mountain bike and the Wilderness 101 for the rest of the summer and stop jacking around so much with my training. Also in today’s show Jorge gives us the Futbol Mexicano cheer in honor of the world cup.  And Joe Bears and I act out a little skit called “Border Collie Dreams”.  Collin chips in another song and guess what? You will be able to purchase the Resurrected Runner parody songs as early as next week! Yay! So – I don’t know how, but the community has come through again and we’ve pulled off a show!  Don’t forget about my new Mountain bike…I need a Motobecane 29er hard tail… yeah. On with the show!Audio clips in this episode:Audio from UtahJorge Jorge Romero You have no idea how we get excited. Today people celebrated as if we had won the world cup. We go loco when it comes to futbol. One cheer we sing very often for you:Chiquitibun a la bimbomba, Chiquitibun a la bimbomba,A la bio a la bao a la bimbombaMexico Mexico ra ra ra.Skits, commercials and parodies in this episode:Border Collie DreamsStory time:Text hereEquipment Check:Text hereFeatured Interview:Jessi Stensland m/@jessiStensland on TwitterQuick Tip:Boston Chapter 3 – Choosing a race.Outro:Ok folks that’s it.  You have dog-paddled to the end of the treacherous waters in the deep end of the pool known as the RunRunLive Podcast – episode 126 in the can.  I’ve got to get on with my chores for today.  Sending off a signed copy of my book to our friend Dave and I need to make the post office before noon.  If you want a personally signed book for someone I’ve got 4-5 copies of the mid-packer’s Lament left here in the studio I could inscribe and send – just send me an e-mail at  - remember the Mountain bike!Next week we’ll talk with CoachPRS who takes all the mystery out of heart rate training for us. I’ll be back on the road in Minneapolis and Atlanta all week.   Often people ask me “Chris, what do you do that you travel so much?” Well, the truth be told I’m a hit man for the Mafia …and business is good.  Lot’s a evil people needing to be recycled these days.  More work than I can handle, really. I also have a company called Toe Juice that makes some sort of foot care product that is sending me some juice to review and then we’ll talk to their president and run a contest to give a bunch of stuff away.  Free stuff for you! That’s my mantra. I got new wheels for my Fuji road bike this week and I’m going to get Anthony to help me put them on.  I don’t think I have the tools or the knowledge for it.  I tried taking the cassette off (that’s the thing with all the gears on the back wheel) and all I got was a hand full of greasy little bike pieces.  I broke the cheap little plastic tire shoe horns that I got from the Cycle Loft trying to get the old tires off.  But it will be sweet riding without those bent wheels.  I want to do some long road stuff this summer. As always if you have a blog, podcast or cause you want to promote – read the intro for the show – it’s on my web site that’s run run liberty, indigo, victor, eggplant… all one word.  And if you need any help or have someone you want me to interview drop me a line at cyktrussell at Gmail dot com that’s Chris yellow king tom Russell two esses two ells. I get from people that they are shy and reserved and don’t want to talk about themselves or promote themselves.  But, you can’t be afraid to promote yourself.   As long as you’re doing it with good intentions and not because you’re greedy, or needy - people will sense that.  If you are coming from the right place, people will be ok with that.  Being out in Salt Lake last week we walked around the seat of the Mormon faith. One of the things that they do is to have new members go out and prostelize.  Basically they make folks do door to door cold calling.  What a great training.  If you can survive the slings and arrows of door-to-door selling you can overcome any fear! So Don’t be afraid to ask for what you want.  I see people frustrated at work that they didn’t get the promotion or raise or whatever but they never asked for it.  As long as you come from a position of abundance, meaning you don’t care whether you get the thing or not.  Meaning that your self image will survive having a few doors slammed and a few phones hung up in your face, as long as you’re comfortable that this reflects not on you, not on your intent, not on your honesty and values.  There is no risk.  You truly have nothing to lose.  Don’t be afraid to ask for help.  When you ask someone for help you are giving them an opportunity to do something useful, to add value.  When you ask for help you are giving a gift.  It all comes down to courage and self confidence.  Keep trying.  I know you.  You have a good heart and things will work out.  Believe in the abundance of the universe and ask it to manifest for you.  Lean in my friends, lean in...and I will see you out there. Music tonight is from the Podsafe music network, as all the music is that is used here so go out and give those nice people 99 cents and keep art alive so we can all rejoice in the democracy of joyful noise. This band is the_provocative_whites-and the song is koschka.mp3the_provocative_whites-koschka.mp3Music:chri stian_mckee-2_mormons.mp3slow_gun_shogun-even_outlaws_g row_old_in_utah.mp3Standard Links:http://www.runrunlive.com Http://coolrunning.comhttp://Grotonroadrace.comhttp://S QRR.orgCyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1Dial in number for RunRunLive is - 206-339-7804

DATE: Thu, 10 Jun 2010
SIZE: 44.4 MB
Episode 125 – Dave Malone high school runner

Episode 125 – Dave Malone high school runner Episode 125 Show intro by: Sarb Twitter: Intro: Hello and welcome to episode 125 of the RunRunLive podcast – this is Chris your host.  We’ve got an interesting show for you today.   Today’s interview we did something a little different and talked to a high school track and cross-country athlete about his running and sundry other things.  I like to bring a range of voices to the show and thought this would be an interesting viewpoint for you all to hear.  It’s amazing to me that our virtual community of endurance athletes cuts across geographical, political, and apparently age boundaries.  I’m going to treat you to chapter 2 of our Boston Qualification tips.  I got some strong positive feedback on that – thanks – and you know who you are. Colin the resurrected runner has come out of his shell and crafted an interesting love song for us and I’m sure you’re going to enjoy it.  As a matter of fact you should be careful what’s you’re doing when that comes on because you may smirk, giggle, laugh and guffaw uncontrollably. I’ve had a weird week.  My 5 AM wake up habit is progressing nicely and I find I automatically wake up at that time now after two weeks bright and bushy tailed and have wonderful energy for a few hours.  What I also notice though is that it is a real struggle to go to bed earlier so I basically just cut 10% of my sleep out and I’m curious as to the long term effects of that on my body…It reminds me of when I worked the graveyard shift after high school.  I had a position as a press worker in a book factory and used to work midnight to 8:00 AM.  And theoretically you would say that you just shift your sleep cycles to sleep during the day – but what really happens is you sleep for about 3 hours and then you wake up and you end up walking around like a zombie…and you know how I feel about zombies… I went out Saturday, rode down to the beach, did a little swim, rode the tri-course and then ran it – so a little mini-brick.  Then I went of a 3 hour MTB with a MTB club on Sunday morning and I’ll talk about that in the outro… I was thinking about doing a triathlon and wasn’t really sure how much  swim skill I’ve maintained, so I got up Monday morning, put my old wetsuit on, went down to the pond and swam for 20 minutes or so.  I felt fine, was a little sore, but my stroke and breathing is ok.  Rode to work and back on my road bike, Fuji-san around 35, 36 miles… And no I’m sitting here fairly exhausted from too much riding, and not enough sleep and I’ve got a nasty head cold, like the kind you get from sleeping in the air-conditioning, from swimming in the cold lake. I’m flying out to Utah Friday morning to run the Utah Valley Marathon on Saturday morning, just for fun. I’ll take my podcasting and video stuff with me and see if I can’t annoy some of the participants.  I haven’t actually signed up for a tri yet, but I’m considering it.  My challenge is to create a training cycle with all the other crap I have going on that maintains enough bike miles for the Wilderness 101 ultra but also give me legs and swimming.  Sounds a little bit like iron man training to me… I may be biting off more than I can chew again… That being what it is, I hope you all are well especially you folks up here in my hemisphere where Summer is coming on…love summer…Let’s get to it…On with the show!         Audio clips in this episode: Greasing the chain with Pedro’s Skits, commercials and parodies in this episode: Text here Story time: Text here Equipment Check: I know you folks have heard me talk about triathlons and biking and swimming…I don’t claim to be an expert.  I have dabbled in triathlon and biking and I like it, but running is my true love. I would recommend to you to experiment with biking and swimming.  So what do you really need to do this? First of all you need a decent bike, but we’ll skip that point because that is very similar to the “what kind of shoes should I buy” discussion.  “What kind of bike should I buy” is a philosophical question that you should take up with your local parish priest, witch doctor, yogi or other professionally trained philosopher.  I can give you some other basics.  For the bike – buy a helmet.  You can get a helmet for $500 dollars or get one for $20 at your local mega-store.  If you are going to be doing any significant riding you should buy clip in shoes and pedals.  It really makes the whole process so much more enjoyable and efficient. You can get a starter shoe/peddle set online at or for $50 when they run a sale.  You probably want to invest in a couple pair of padded bike shorts.  They call that padding a Chammy. Not a Cham-wow. Again wait for a sale and you can get them online for $20. The rest of it you can fake.  I just wear my tech running shirts, and a bandana under the helmet.  You can get started by spending under $200 bucks on equipment to see if you like the sport and then invest in accessories incrementally as you need or want them.  You can get a decent lightweight used mountain bike or road bike off of Craigslist for under a $1,000.  You don’t have to break the bank and you’ll get a lot of pleasure and benefit out of the cross training. -1 Featured Interview: Dave Malone Quick Tip: Boston Marathon qualifying tips – chapter 2. •       The :59 second rule... –      Story about RI •       The close enough exception –      Cape Cod story •       The age on race day rule •       The 18 month advantage •       The injury deferral   Outro: Ok folks that is it.  You have surfed the tides of time, have been pushed by the fickle zephyrs and siroccos of fate to the end of another RunRunLive Podcast.  Episode 125 In the can.  Next week we will continue our Boston tips with some thoughts on how to choose a qualifying race.  It looks like we will also be interviewing Jessi Stensland professional triathlete about her new initiative called movement U that captures with science many of the things that I’ve been doing by dumb luck over the last few years to compete well and stay injury free. SO I was talking earlier about my mountain bike ride on Sunday morning.  I was trading emails with Anthony and he said there was a big group from the local club going out for a technical ride on some of the new trails they had cut.  I was a bit leery about joining the club ride because I just started MTB training and don’t have my legs or balance yet.  I also am riding a 15 year old Kona with two warped chain rings that basically limits me to 3 gears – and those would be the three gears I’d choose if I had a choice.  But I went and met them anyhow.  I figured I’d just hang off the back of the pack and try not to get lost.  We got out there and it started raining…so now I’m out trying to hang on to these guys on a broken bike, in the mud and rocks and slippery roots.  And I did ok.  I told them, “look just because I suck at MTB and don’t have a good bike doesn’t mean I’m not tough.”  So we bounced around in the woods with them climbing trees and jumping off cliffs and me bleeding and covered in mud bringing up the rear.  And here’s where I’ll share a mountain biking term with you.  The term is Superman and it’s a verb.  Used in a sentence it goes something like “on the way back Chris rode through the deep part of a puddle, and there must have been something at the bottom because he supermanned right into the mud”  So in other words a ‘superman’ is when the bike stops and you keep going, flying through the air, like, you guessed it, superman.  I did a couple good ones, the previously mentioned mud puddle was one.  Another was at the top of a hill where my front wheel stuck on a rock and I was ejected, but managed to land on my feet in a full sprint!  And wheeled down the hill much to the glee of the others. I bring this up because as Anthony likes to say, I got “Russelled” that’s what he calls it when some new runner shows up for a club run, we talk about an easy 4-5 miler and I proceeded to get them lost in the woods with an 8 mile tempo run and they never come back.  So he gets great pleasure in giving me some of my own medicine.  And of course neither of us is doing it out of malice, we just love our sports and don’t realize it when the rest of the pack isn’t having fun anymore! So here’s the moral of the story.  I had a great ride. I was sore the next day. Don’t be afraid to join in a little over your head.  Ask them questions.  Experts always like to answer the newbie’s questions.  “So how do you ride that log roll?  How do I weight my wheel in that rock face?  Should I go into that obstacle fast?  What gear should I be in?  People love to talk about themselves. And you will learn a lot faster by joining, emulating and working with people who are better than you.  The hardest part is leaving your ego at the door.  I was thinking to myself – I’m a 12 time Boston marathoner and ultra-marathoner.  But it wasn’t about me, it was about them, in their house, in their backyard, with their toys and I set my ego aside to learn from them and get better and grow.  (But you know what?  After 3 hours I wasn’t the guy on the back of the line anymore, and after 6 or 8 hours I probably could’ve dropped half of them!  Go ahead, try something new and emulate the folks who love with a passion, learn from them, you’ll be glad you did.  Wish me luck and good karma in my marathon this weekend and I will see you out there. Music tonight is by the Power Knobs and is called High School Caesar. Ciao   Music: the_powerknobs-high_school_caesar.mp3 the_new_duncan_imperials-high_school_soul.mp3 4-track_gio-before_school_starts_up.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Sat, 05 Jun 2010
SIZE: 40.8 MB
Episode 124 – Ashley MSruntheUS update from Colorado

Episode 124 – Ashley MSruntheUS update from ColoradoEpisode Show intro by:Coach Ken from the Running Stupid Podcast – winner of the “there can be only one” Podcasters challenge. to Episode 124 of the RunRunLive Podcast – this is Chris your host.  If you’re new to the show we aim to inform, entertain and energize your running and support your endurance lifestyle.  Who am I?  Just another mid-pack runner with a penchant for adventure, like you, looking to keep my front foot out of the grave and push the envelope on occasion. We’ve got a great show today.  I catch up with Ashley who is running across the US for MS – that’s why her twitter name is MSruntheUS.  She’s currently in Colorado and about 1/3 of the way through her journey.  She’s an inspiration and I hope you’ll all think hard about finding some small way to support her.  Send her some love at or for an email. I’m going to try to connect with some of the other folks I’ve talked to prior who are doing crazy running. Like Martin from Marathon Quest 250 who is currently on his 100th marathon this year.  Or with Dave who runs the 10 marathons in 10 days every year and just ran Comrades this last weekend.  Comrades is an ultra event in South Africa that is like 85 years old – you remember Josh Cox was talking about running it this year in support of his African children’s’ project. So – My own training has been peripatetic at best.  I’ve been traveling like a wild man since the acquisition and although I don’t mind, it is draining and a constraint on training. I got a nice 3.5 hour technical MTB in last weekend that broke the Kona and really wrung me out.  Then I ran long on the other two days of the long weekend.  Aerobically and leg strength wise I’m fine, I just have to work on my bike legs and keep up my speed.  I’ve been scheming a couple of events and have a surprise announcement or two in the outro. I’m going to start a new series of tips on how to qualify for the Boston Marathon this week and see if I can’t bring a new topic each week for you.  I’m still working on a lot of projects.  Someone commented to me last week that I sounded down.  No, I’m not down, but I do get tired.  I’ve been trying to keep up my 5:00 AM habit and I feel great in the mornings but tend to feel out of gas later in the day.  Well you know what really gets me motivated to work out when I’m tired right?  A little Rancid on the earbuds! On with the Show!Audio clips in this episode:Cool Hand LukeTerminatorGone with the WindSkits, commercials and parodies in this episode:Text hereStory time:Text hereEquipment Check:Text hereFeatured Interview:Welcome to, a website all about raising awareness and donations to help those affected by Multiple Sclerosis (MS). To do that I, Ashley Kumlien, am running 3,230 miles across America from San Francisco, CA to New York, NY inspired by my mother's 27 yr diagnosis of MS. To learn more about the run that is currently taking place please visit 'The Runner' and 'The Plan' pages, but for now let's talk about MS Run the US, usQuick Tip:Boston Qualifying part 1Outro:OK folks – that’s it you’ve sat back and watched both reels of the epic movie adventure “RunRunLive Episode 124”  Hope you enjoyed the show, it’s ok to turn your cell phones on now and hand your trash to the ushers. So my big announcement is that decided to burn some frequent flyer miles and jump into the Utah Valley Marathon next weekend.  Not for time but just for fun.  I’m going to take one of my kids with me and just have a little adventure.  I’m thinking about doing a sprint tri at the end of the summer too.  We’ll see.  I don’t really have a good facility for swimming, but I suppose I could bike down to the lake 2 or 3 times a week.  It’s all good – the universe is abundant and all we have to do is lean into it. I was traveling this week, back down in Atlanta.  I was sitting next to a soldier at the boarding gate.  And I talked to him a bit.  He was coming back from Afghanistan on a 15 day pass.  He’d flown through Germany and had been on planes for many long hours.  He is deployed in Kandahar.  Not easy duty.  He was flying up to Boston and is from Framingham not too far from where I live.  One of the towns we run the marathon through.  I asked him what the first thing he was going to do when he got home was.  And he looked at me shook his head and said “Hug my boy”.  That was a deep moment, filled with pathos for me.  Made me appreciate the good life we have, the opportunities we have and in my opinion the responsibility to do what we can to work with this gift, to cast a shadow and leave a legacy. I find I struggle with having too many important and urgent things to do.  And I strive to devise ways to get things done faster and more efficiently so I can have more effective time.  But that’s not how it works really.  There is always more to do than you can squeeze in.  And you have to prioritize.  And the way you prioritize is to spend some real soul searching and figure out what is your big mission in life, what’s important to you, what is the driving framework of core values that you need to prioritize these infinite tasks within.  If you do that then it’s easier, not easy, but easier to decide what not to do, because you can’t so everything. And here I was expecting this young man to say the first thing he was going to do was to eat a cheeseburger or see his friends but he is grounded in his love of his family and he’s going home to hug his boy.  Do the right things this week my friends and I’ll see you out there. Ciao, Music tonight is mean_gene_kelton_and_the_die_hards-let_me_pump_your_gas .mp3Music:Links and text hereRancid – “Radio” from “Let’s Go” Rancid – “Living on the Highway” from “Let the dominoes fall”Standard Links:http://www.runrunlive.com Http://coolrunning.comhttp://Grotonroadrace.comhttp://S QRR.orgCyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1Dial in number for RunRunLive is - 206-339-7804

DATE: Sat, 29 May 2010
SIZE: 42.8 MB
Episode 123 – Resole America

Episode 123 – Resole AmericaShow intro by:   Elma – In stitchesIntro:Hello and welcome to the RunRunLive Podcast, this is Chris your host and this is episode 123 – there should be some fanfare, some celebration around episode 123, don’t’ you think?  Isn’t 123 just as proud and significant a number as 100 or 50?  It’s mathematically more significant. It’s quite a handsome number – I think it gets the short shrift, no?  Today we have a show that is so good you will stop mid-run and fall to the ground.  Your life will have become so fulfilled that there will be no reason to keep going, nay, no reason to keep living – this is the penultimate, the apex, the zenith of running podcasts…or maybe not, maybe I’m just a jet-lagged old midpacker with diarrhea of the mind! Congrats to David who heard about The Tualatin River Trail 10-Miler race from  Christine the SoloRunner. He ran to the race, ran it and then ran home.  It wasn’t until a medal showed up I nthe mail this week that he realized he had won the masters division.  That’s the cool thing about first year races – you may be able to place in them!  David and I were trading emails because he was signing up in Buckeye outdoors to give me his miles for the “There can be only one contest” This is it.  If you are listening to this podcast before midnight on May 31st  - go to Buckeye outdoors and log your miles for team RunRunLive it’s neck and neck and I had to work the phones all afternoon to pull ahead of Ken. I posted an idiots guide video of what to do on my YouTube feed – go to YouTube and search for CYKTRUSSELL.  It’s over this weekend so for all of you, like me who are sick of hearing about it, log your miles for the team and we’ll be done!  Ken’s a great guy, and those rumors about him being mean to puppies and old people are all false, I’m sure…I decided not to do the Audible advertising right now on my podcast..It’s really not enough money for me to hassle with it.  But I’ll tell you how it works…If you go to the site and sign up for the free trial they send $10 to the referring show.  So go sign up for ZenRunner or Phedip or Savage love and they will get $10 to keep their podcasts going.  I also had a agency call wanting to put a text add on my website.  They were offering $100 a year.  No thanks, Hardly worth sullying your brand over, but if any of you bloggers want the info I’ll send it to you. So – good show today! We interview today John Bradley of Resole America.  Cool dude, cool company and we have a great chat.  Thanks to Elma for the Dutch intro…You’ve got such a melodic combination of Dutch and Scotch – I could listen to it all day – you’ve a voice for radio!  And any friend of Border Collies is a friend of mine – the Blue Merle variety is very cool looking. I’ve been down in Atlanta all week locked in a meeting with no limited access to the world, but I did manage to get up at 5:00 AM every morning and work out in some form.  And I know many of you expressed amazement at how I manage to continue my scheduled workouts while I’m out full time and I’ll talk to some of that today.  But one thing I have emphasized before is that you can’t expect as much out of yourself, especially later in the week as your energy reserves flag. So I did a hard hill workout on the stationary bile on Monday before I went down, then ran a fairly hard tempo workout on Tuesday morning on the hotel treadmill, but eased up on Wednesday with a non-taxing spin on the stationary bike and this morning I met a co-worker for a walk around Buckhead.  She didn’t want to go out on her own and I had an easy day so it was a nice change. Congrats to David who heard about The Tualatin River Trail 10-Miler race from  Christine the SoloRunner. He ran to the race, ran it and then ran home.  It wasn’t until a medal showed up I nthe mail this week that he realized he had won the masters division.  That’s the cool thing about first year races – you may be able to place in them!  David and I were trading emails because he was signing up in Buckeye outdoors to give me his miles for the “There can be only one contest” This is it.  If you are listening to this podcast before midnight on May 31st  - go to Buckeye outdoors and log your miles for team RunRunLive it’s neck and neck and I had to work the phones all afternoon to pull ahead of Ken. I posted an idiots guide video of what to do on my YouTube feed – go to YouTube and search for CYKTRUSSELL.  It’s over this weekend so for all of you, like me who are sick of hearing about it, log your miles for the team and we’ll be done!  Ken’s a great guy, and those rumors about him being mean to puppies and old people are all false, I’m sure…I’m going to try to keep up this 5:00 AM experiment for a month.  They say you can make anything into a permanent habit if you do it for a month straight.  The issue for me is that it really means less sleep.  You don’t go to bed earlier – you just sleep less and I don’t know if that is sustainable.  Will I adjust and be able to live and execute the things I need to execute or will I just end up like a zombie…and you know how I feel about zombies…But that would be a dead topic…On with the show!Audio clips in this episode:Text HereSkits, commercials and parodies in this episode:Text hereStory time:Text hereEquipment Check:Text hereFeatured Interview:Description hereLinksQuick Tip:What to pack.  Outro:Well it looks like you and I, dear friend ore out of time for today…and I had hoped for so much more, so sad, such ennui,  the end of another RunRunLive Podcast – ‘a little death’ as the French would opine.  Next week I have no idea what I’m doing – but It will work out, it always does.  Send me some audio – especially if you have a wonderful lilting accent…As I was flying down this week, on the plane in Boston, getting settled, a mom came in with two little kids, maybe 4 0r 5 years old.  And she said to them “now if you are well behaved, if you are good on the airplane ride, you’ll get some ice cream”  So without missing a beat I adked her if I could get some ice cream if I was good on the flight. …  And they were good on the flight…but as we were pushing back from the gate they were so excited, “We’re moving!”  And as we were taking off they got even more excited – “ We’re flying, Mom!”  And I love that.  I love the fact that they are not jaded by a thousand flights, they see the world as a fun place, a place of adventure.  They see the miracle of lifting a metal tube of people off the ground, into the heavens as the magic that it is.  I and I ask you? What happened to us?  Whay can’t we see the magic?  You know why?  Because we stopped looking for it…  Open up your hearts this week and see the world for the magical adventure that it is.  Think like a kid.  It’s all just a big ride.  Enjoy it.  And I’ll see you out there – music tonight is from the podsafe music networ and is called “Crawl by Alec Berlin.   Enjoy your Memorial Day Weekend.alec_berlin-crawl.mp3Music:culture_shock_-_atla nta_crunkrockrecords-gotta_get_my_buzz_on.mp3matthew-ch aotic.mp3Standard Links:http://www.runrunlive.com Http://coolrunning.comhttp://Grotonroadrace.comhttp://S QRR.orgCyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1Dial in number for RunRunLive is - 206-339-7804

DATE: Mon, 24 May 2010
SIZE: 40.6 MB
Episode 122 – Barefoot Erskien Lenier

Episode 122 – Barefoot Erskien LenierShow intro by:Doug – Really not a runner.Intro:Hello and welcome to farming alpacas for fun and profit – the podcast that will have you snuggled up in homespun alpaca sweaters in no time…wait no that’s my triennial may day podcast – this is the RunRunLive podcast where each week we wax poetic about running and how it’s changing the world.  Sometimes we wane poetic too.  I write this on an airplane somewhere over the US of A.  I’m on an extended whirlwind trip to the West coast.  Took my nap, ate my smuggled hummus veggie wrap and now I’m working away, pounding the keyboard like a maniacal novelist in a metal, cylindrical garret.  II hit up my IT guys for every working laptop battery in the building so I should have enough electrons to make it to San Francisco.  I do my best work on airplanes.  It’s like enforced focus.  I know I’ve said it before, but I don’t mind traveling. Each trip has the potential to be a little adventure if you open your eyes, look around, engage the world and lean into the experience.  Life aint happening in my office or between my ears – it’s out here in the world.  Each trip is a gathering of mental pollen and karmic energy that I bring back to roost with me.  You know what I’m going to say next, right?  This same sense of adventure, this little miasma of discovery is in every training run and every race.  Lean into it my friends. Lean into it.  It’s an abundant world if you choose to see it that way.  (we’ll see how I feel about it after the redeye in 3 days!) Today we have a supercalifragilisciousexpialidocious show for you.  We interview Erskein Laneir about his barefoot running and it’s really good. I had my doubts about Erskien but he came off clear, intelligent and well spoken, a credible advocate for our sport and the execution of it sans shoes.  Colin the resurrected runner and Kelownagurl team up for a song parody like the Captain and Tennille (showing my age again, huh?) So, being the unbiased reporter that I am I decided last week to take my shoes off and go for a run in the woods.  Running barefoot absolutely forces you onto the balls of your feet. It really hurt because my feet aren’t used to it.  I mean really hurt.  Parts were nice, but then I’d step on an acorn or a root and it would bring tears to my eyes.   It would take me a long time to toughen up my feet to run any kind of distance.  I can remember when I was a kid we’d take our shoes off for the summer.  It would take a week or so but we’d be able to spend the whole day, the whole summer, playing outside without shoes. So – yeah, I think you could run barefoot if you chose to.  I doubt it’s a wonder cure-all and I think it would take a long time to train yourself to do it.  For me it would be like starting over. I got out with my daughter on the MTB yesterday and it was cool.  First thing that happened was I got a flat tire (or as the bikers say – “I flatted”) so we had to do an impromptu tube patching demo.  We rode for an hour or so and she’s good.  Fearless.  This is going to be fun! After talking to my crazy MTB buddy Dan I’ve got my goals set for the Wilderness 101 MTB ultra.  Goal number one is to finish.  Goal number two is to break 11 hours.  I’m psyched – I feel strong.  I biked 3 days in a row, Friday, Saturday and Sunday.  Then I’m thinking about maybe going after that 1:30 marathon again in the fall.  We’ll see.  I’ve got my Boston qualifier, so the pressure is off!  The infamous Buckeye Outdoors “There can be only one podcasters challenge is thankfully in its 14th and final month.  It’s just me and coach Ken left so if it isn’t too much trouble go log your miles for Team runrunlive before the end of May.  I put a video on how to do this on my youtube feed. Go to youtube and look for CYKTRUSSELL and you will see it there. Enough of this nattering – on with the show. Audio clips in this epi sode:Text HereMountain Bike MetaphorKatie: “And now for today’s Mountain Bike Metphor!”When you’re out on the trails, and you’ve been hitting hard for a few hours, you start to get into a flow on the bike.  You start to look ahead and read the terrain.  You stop fighting the geography and choosing paths to flow with it. It’s the same in life.  Looking ahead and reading the lay of the land will allow you to choose the best path and flow with the path, instead of fighting it.  Choosing the right line on the trail is the difference between flying exultant through the rough parts and finding yourself upside down in the poison ivy bleeding. Skits, commercials and parodies in this episode:I’ve avoided sponsorship for almost three years, but I thought this next bit was special, tasteful product some of you might be interested in…Triagra Commercial – Joe BearsDon'tYouBreakMyPR (parody).mp3 by Colin Hayes and Kelowna GurlStory time:Equipment Check:Here’s something new I got.  Fingerless gloves.  I got them for the mountain bike, but I’m sure you could use them for any endurance exploits.  Basically they are gloves with the fingers cut off at the middle metacarpal knuckle.  Pretty useful for adjusting you iPod volume and being able to tie your shoes and pick things up.  I like ‘em.  Yah – that’s all I got. Featured Interview:‘barefoot’ gErskein LanierLinksQuick Tip:Text hereOutro:Ok my friends that’s it episode 122 in the can.  It’s Friday night and I’ve got to get this podcast put to bed so I can jump on my road bike Fuji-san and get home.  I rode in this morning.  Going back is more up hill and it’s around 17-18 miles on bad roads with cranky drivers.  I need to beat the sunset.  I’ll return you to my thoughts while I was still in that big ‘ole metal can they call a Boeing 737.  The cross country flight has reached that point, after the snack and beverage service, after the in flight movie, where people just get up and start milling up and down the aisle like some sort of flying picnic in the mall.  A movable feast.  I bet Hemmingway liked traveling.  But he’d be up in first class getting drunk on whiskey and hitting on the stewardesses.  Thank you for Doug, “Reallynotarunner on Twitter who I met through the miracle of social networking at the Dailymile tweetup in Boston this year.  And then he came out and ran the Groton Road Race.  Next week I interview John from Resole America – a cool company that resoles shoes, go figure.  It’s a cool process, they send you an envelope, you send them your shoes and they send them back good as new!  Full disclosure – I’m not getting anything from them compensation-wise – I like the service and you know I like talking to CEO’s – they are a interesting breed. When I was at the Groton Road Race this year I made sure I was at the finish line to greet the runners as they came across.  I think that’s important and it always means a lot to me when I race.  I try to see if there is anyone in distress that I can get to the med tent or help to some water.  I try to look them in the eye and ask “Are you alright?” The funny thing is that the ones who look the worst are the elites.  They come across the line and literally collapse.  These are the winners I’m talking about.  These are the people who race every week.  They fall and stagger across the line slack jawed and wheezing.  They bend over and clutch their knees panting, coughing, spitting and looking like they are about to pass out.  I ask them, with genuine concern, “Great job! Are you ok? You need medical?”  They glance up, unable to speak and either give me a wan knowing smile or a feeble dismissive hand wave.  Part of what makes them winners, what makes them elites, besides their physical gifts is this ability to dig this deeply into themselves in a race.  They give 100% or as close to 100% as they can get, and not only do they survive, but they thrive and grow strong from the effort.  How deep did you dig in your last 10k?  Di you cross the finish line looking like a stranded fish gaping for oxygen in the unyielding air?  I know I didn’t.  I used to.  Maybe it’s time we pushed a little harder?  Dug a little deeper?  Plumbed the depths of our aerobic souls?  You do that and your really living my friends.  Stop cheating yourself.  Leave it all out there.  And out there is where I’ll be seeing you.Music tonight. the_blind_eyes-the_well-traveled_gentleman.mp3Really folks – enjoy your weekend, hug your kids, pet the dog and make love to your lovers.Ciao, Music: All music used or sampled is from the Podsafe Music Network at Please go buy the songs so that the starving artists can live to write another day.Links and text herethe_blind_eyes-the_well-traveled_gentleman.mp3bythe r_smith-i_dont_like_to_travel.mp3stingray-soul_travelli ng.mp3Standard Links:http://www.runrunlive.com Http://coolrunning.comhttp://Grotonroadrace.comhttp://S QRR.orgCyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 14 May 2010
SIZE: 40.2 MB
Episode 121 – Dave Alberga CEO of The Active Network

Episode 121 – Dave Alberga CEO of The Active Network Episode  Show intro by: Mary McManus - Intro: Hello and welcome to “Fly Fishing in the Adirondacks” your guide to teasing those wiley brown trout out of their clear mountain streams…no…wait that’s my Monday morning podcast, this is the RunRunLive Podcast for those of us who have an irrational passion for our own endurance lifestyles.  Got a great show for you today. We interview Dave Alberga the CEO of the Active Network that includes, some things you’ll recognize like and but that’s only a small part of the business as you will find out.  He’s the real deal, West Point, Stanford, and an accomplished amatuer endurance athlete.  He and I get a little tech startup geeky in the beginning but he has some great stuff to say about our endurance world and balancing the lifestyle.  Thanks to Mary MacManus for the intro. We interviewed Mary in the spring of 2009 before the Boston Marathon.  Go check out her inspirational poetry collections.  I have to apologize about the dog bath – I know not very compelling listening, but I figured we’ve heard a lot of ice-baths why not give my co-host Buddy the Wonder Dog his 15 minutes of bathing fame.  What’s new with me?  I survived my 30th prep school reunion last weekend and, yeh I won the 5k fun run on the old cross country course in the pouring rain.  It’s such beautiful campus this time of year.  I’ve had the Kona (that’s my old MTB) out a few times as I transition to MTB training.  And I’m actually sore in strange places.  The MTB is such a good core work out.  It’s awesome fun once you get over the fear of death.  Did anyone notice I repeated the music on the last two podcasts?  I’d like to say I was testing to see if you noticed – but truth is I grabbed the worn files in my constant haste.  And since no one noticed I guess I can stop recording new shows and just use this one over and over and over…that would save a lot of time.  Just kidding – On with the show!   Audio clips in this episode: Another parody song from Reluctant Runner.  Skits, commercials and parodies in this episode: Text here Story time: Text here Equipment Check: Mountain bikes Featured Interview: Dave Alberga – CEO of the Active Network – and uick Tip: Text here Outro: Well that’s it you’ve slogged through another exceptionally mediocre episode of the RunRunLive Podcast and I thank you for your patronage.  I’ve got two interviews in the can right now.  The first is with ‘Barefoot’ Erskien Laneir.  Now, I have to tell you that I had convinced myself that I wouldn’t like Erskein based on his internet presence, but he gives a very thoughtful, compelling and tactically useful discussion on the merits and how-to’s of barefoot running.  You don’t want to miss that.   I also interviewed the CEO of Resole America.  If you have some dress shoes that you love, but have worn out – you can send them to resole America and they’ll fix them up.  He is doing some cool stuff with recycling shoe bits and trying to sell a new bamboo-electric commuter bicycle.   Mark my words this obesity crisis thing is starting to bring our generation into action and we are on the forefront of a healthier future.  I finally got the MTB for my kid and we put it together. We haven’t ridden yet but I can’t wait! I had an interesting email from the folks at Audible dot com offering to let me in on their sponsorship program.  Interesting.  I do love books and I don’t have to do anything except ask people to sign up for a trial.  We’ll see.  Frankly my gating resource is time, not money, but I have been feeling that the show is getting a little stale so we’ll have to work together to figure something out to keep my and your interest.  I read a really good interview in Newsweek from the April 9th edition where they interview the CEO of Heinz – you know the folks who make the ketchup.  They asked him if he was a better leader now than when he started the job 10 years ago and he had a great answer.  He basically said that when he came into the job he wasn’t a leader, he was a manager.  And those management skills that got him the job were not the skills he needed to lead the company.  He said he had to learn to step back from operations and really focus on leadership, on having the right people in the right place, and on making sure people were motivated, incentivized and directed.   I know I struggle with that.  It’s so easy to fall back on your strengths and try to do the work yourself instead of setting a vision, a clear vision and energizing people to follow that vision.  You hear Dave talking a little about that in our chat.   So – what can you take out of this?  If you are a manager or a parent or in any other leadership capacity think about the vision you are setting.  Is it compelling?  Have you taken the time to lead.  And if you aren’t a manager go seek out a CEO, or a company owner or an executive and ask them what their vision for the future is.  I bet you’ll be surprised how they open up, and how much they appreciate being asked to lead.   In this interview William Johnson, the CEO of Heinz also talked about risk.  He said his boss told him after he had failed spectacularly at a project, “You have to take risk, and if you’re not prepared to take risks, to bet your career occasionally, you’re not going to move forward, or move the business forward.” So – my good friends – my fellow risk takers – my fellow leaders in training –what are you going to do today to push the envelope?  To take a risk?  To be a leader?  And, don’t worry, I’ll still be out there and I’ll see you do it.  Music tonight is, different than last week, a nice quiry number from the podsafe music network called “back_in_business.mp3” by jj_and_the_real_jerks Ciao Music: benuts-turn_off_your_radio (1).mp3 jinx_titanic-check_your_nuts.mp3   Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 07 May 2010
SIZE: 41.6 MB
Episode 120 – The Running Couple

Episode 120 – The Running Couple Episode  Show intro by: Matt the Dump Runner -> Intro: Hello and welcome to “how to shave your border collie to look like a French poodle” the podcast about alternative cosmetic husbandry…no wait that’s my bi-monthly Sunday morning podcast…and is bi-monthly every other month or twice a month?  - This is the world famous RunRunLive Podcast where we celebrate running and runners and all other enthusiastic pursuers of endurance athletics among us! Hi! I’m Chris, your host.  And if you haven’t listened to our show before I’d like to quote my favorite iTunes review “This podcast is the most random and schizophrenic podcast I have ever heard.”   No I’m not random, I’m just fractal.  Look it up.  Chaos is cool and the sooner you stop trying to rationalize and learn to deal with it the happier you’ll be! What THE hell am I talking about?  We’ve got a great show for you today; dripping with sticky sweet running sweetness.  I interview the cute “Running Couple” – the audio is a little rough, but you can deal with it.  I’ve been biking away since the Boston marathon.  Got the Kona functional and I’m in a much better position with my training than last year.  I don’t have to learn ho to MTB, I just have to get in shape.  But I still came back bruised and bloody from my first ride! I love jumping over technical stuff in the woods and crashing!   One of my teenagers has expressed an interest in the mountain biking since she got back from a MTB trip to Nevada – so with any luck there will be a box in the driveway when I get home and I will get to spend Saturdays this summer with my kid! Yay!   I signed up for my 30th prep school reunion this weekend and found out they have a 5K race!  That’s kinda weird.  Hope it’s not in the old cross country course or I’ll have flashbacks.  I tried to talk a school XC uniform out of them to run in but they didn’t seem to think that was funny.  The company acquisition is starting to mellow out.  Got some big travel weeks coming up.  Heading out to the west coast then down to Hot-lanta.  My legs are rebelling on the biking – but they’ll get in line.  Thanks to Matt the dump runner for doing the intro. Check out his podcast “The Dump Runner’s Club” He’s the real deal – a serious sub-6:00 racer who loves the sport.  Thanks to Colin the Resurrected Runner for continuing to humor me with parody songs.  If he tells us how we can buy them I’m sure we would! Colin?  Thanks Andrew for sending some audio along.  No one answered your question about running clubs – so I’ll give you my answer.   I belong to two clubs. They are both social clubs but one is much more serious about the running.  I really like the fact that I can hang out with people as a runner without having to worry about all the other baggage.  I remember the first time I showed up to a club meeting in a suit they all freaked – that wasn’t the persona they knew.  They had no idea.  And that’s what is cool about the running club – I get to connect with people I wouldn’t otherwise.  It’s a unique cell in the matrix of society.  But – a tip for you is that when you join a club – they all will have their serious runners and you can’t let that bother you.  They do their thing – you do yours.  It’s all social in the end but be aware of the general theme of the club you’re joining.   But enough CO2 expulsion by me – on with the show!  Audio clips in this episode: Text Here Skits, commercials and parodies in this episode: Text here Story time: Text here Equipment Check: Mizuno foot scanner thingy. Featured Interview: Running Couple Lee and Isis Links Quick Tip: Sweat Rate Outro: Ok that’s it you have achieved separation from the earth’s gravitational field and broken free of episode 120 and it is in the can.  Hope you had fun.   I’ve got some good interviews lined up.  I’ve got The CEO of Active sports Dave Alberga next week and it’s a good interview.  I’m trying to interview this other guy who is all about barefoot and raw food. He sound a bit whacko – but it should be good entertainment.  I’m also scheduled to talk with the CEO of another one of my favorite companies – Resole America – that should be cool.  I ‘love talking to CEO’s.  They are all nuts.   I’ve been itching to do something Epic, anyone got any suggestions?  By the way I have had several submissions for our new book and we are mulling them over.   What are you waiting for?  Are you afriad to fail?  Are you afraid of rejection? Stop it! We are a warrior clan and we are full of the juice that makes life rock.  Scratch your best idea, pregnant with emotion and inspiration on the back of a $100 and send it off to RunRunLive Plaza – let’s get on Oprah and sell a million copies.   I look at the great stories of people in our world who have lost a ton of weight and turned their lives around mentally and physically and it makes me feel inadequate.  When I started this Podcast I was sitting in my truck at the base of Mount Washington.  I had just run the Mt Washington road race up and jogged back down.  That year I had run my 10th qualified Boston and completed the New England Mountain Running series and was just starting to train for the Vermont 50 Miler ultra that I would complete later in the fall.  I wasn’t always like this.   I was watching my kid who’s a super athlete turn a double play down at the softball field yesterday and it just seems so surreal.  I hated little league.  I sucked so bad at it. I was the pudgy kid that they put in right field and hoped no one would hit the ball there.  I remember one game where we were up at bat and we had a chance to win it.  And I remember the coach realizing that he had to put me in to bat and his face just dropped.  His whole day was ruined.  These are the kind of things you remember from that age.   But you know what?  That son of a bitch is probably dead now, and it doesn’t bother me.  I can’t change the past.  But I’m a better athlete than 99% of the people on this planet because I decided to be and I kept trying stuff until I found something that fit.  You can’t change the past.  You have to play the cards your dealt.  But you do control the future and you get to decide what you’re going to do with it.   I love to watch people transform.  To start into running and realize that all the things they had assumed were false.  To watch layers of self denial stripped away to unveal the incredible courageuos athletes that they always were but didn’t know it.  The only thing holding you back is you.  What are you going to do tomorrow?  Whatever it is I hope I see you out there.  Music tonight is wack_ass_egyptians-side_b.mp3 Music: Links and text here hickoids-side_by_side_doublewides.mp3 josh_woodward-east_side_bar_from_only_whispering.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 30 Apr 2010
SIZE: 40.3 MB
Episode 119 – Alex Vero

Episode 119 – Alex Vero Show intro by: Jaydub – from Sydney Australia. @jaydub   Intro: Hello and welcome to episode 119 of the RunRunLive Podcast.  We’ve got a great show for you today.  I interview Alex Vero who sent me a copy of his documentary in which he decides to run a 2:30 marathon and trains in Ethiopia it’s really interesting.   I just wrapped up weeks and weeks of training and racing and various and sundry feats of freneticism.  Had a great race at Boston…why was it great? Because I decided it was that’s why.  Pulled off the 19th Groton Road Race this past weekend.  Met a couple folks who are friends of the show who traveled out to run the race.  Thanks to Doug from Vermont and Doug “reallynotarunner” from twitter who came up and introduced themselves to me at the race.  So now what?  Well I’m signed up of the Wilderness 101 mountain bike ultra.  I’m excited about riding again.  It will be a nice change.  Refreshing.  Thanks to JayDub for doing the intro for me.  All of you listeners should send in an intro and give a shout to your blog or podcast or charity or your running club…  It would be cool to hear about your running clubs.  Because you don’t want to just have me yakking… on with the show.    Audio clips in this episode: Chris in car – Boston race strategy Chris at boyscout bridge on Mizuno scan tool Chris down pond slump talk Text Here Skits, commercials and parodies in this episode: Text here Story time: Text here Equipment Check: Mizuno scan tool Featured Interview: Description here Links Quick Tip: Text here Outro: Ok folks that’s it you have stood up in the saddle and powered your way to the top of the hill that was episode 119 of the RunRunLive Podcast.  Hope you enjoyed it.  I’ve got a lot to share with you – but I’m exhausted tonight and my bed calls.   So let me share with you the story of Xenophon.  He was a Greek adventurer a couple hundred years before Alexander the Great.  He joined a Greek army of mercenaries contracted out to Cyrus the younger brother of Artaxerxes who ruled Persia at the time.  Cyrus attempted a failed coup on his brother with the Greek mercenary force.  Cyrus was killed and the Greeks, known as the ten thousand, found themselves in the middle of Persia after the battle.   Artaxerxes invited the Greek generals and officers to a parley, double crossed them and had them all killed.   So now the ten thousand were stuck in the middle of a hostile country with no leaders.  So what did they do?  They elected new leaders, including Xenophon, and fought their way north to the Black Sea and eventually back to Greece.   It’s a great story.  Interestingly enough there was a movie in the 70’s based on the same plot line but set in New York called “The Warriors” that those of you who are old enough may remember caused a big stink at the time.  But, you should read Xenophon.  It has some interesting lessons.  A small, well-disciplined, cohesive force with their backs to the wall can out maneuver and out fight a much larger force.  A democracy Is much more resilient than a dictatorship.  In a dictatorship you only have to cut off the head.  In a democracy there will always be another leader that will rise from the ranks of the meritocracy to fill the void.  And finally the universal lesson that even when things are at their hardest you can turn it around and be successful with focus, discipline, guile and hard work.  So focus yourselves on how you are going to fight your way out of your own spiritual cul de sacs and as you do I will see you out there.  Music tonight is by the Whack Ass Egyptians and it’s called ‘side B’.  All the music used or sampled in the show is from the podsafe music network.  Enjoy your weekend.    Music: Links and text here Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 23 Apr 2010
SIZE: 40.8 MB
Episode 118 – Boston and Operation Jack

Episode 118 – Boston and Operation Jack Show intro by: Andrew Clemons from Australia Intro: Hello and welcome to Zombie hunting with Mad Dog – the podcast where we review all of the latest techniques for dealing expeditiously with the undead that walk among us…no wait …that’s my Saturday night podcast…This is the RunrunLive Podcast where we talk about our wonderful sport of running, how it changes our lives every day, how it teaches us that we can do anything we set our minds to and the awesome people that populate our running universe.  This week we have a good show for you.  We’ve got Sam Felsenfeld from Operation Jack who is running 60 marathons this year to raise awareness and funds for autism as our featured interview.  We’ve got another gem of a parody song from Colin the Resurrected runner.  Thanks to Andrew our friend from Australia who is going to run a marathon in 4 hours of training a week for doing the intro.  Andrew make sure someone takes video when you’re bleeding from the eyeballs at mile 23!  Andrew also asks a question that we’ll open up for listener input later in the show.  I’ve got some miscelanous audio from the Boston Marathon.  It was quite a weekend.  I worked the expo with a camera crew for 7 hours on Friday for the Daily Mile guys, went back in on Saturday to get my stuff and meet some folks at the DailyMile tweetup – no I’m not part owner of DailyMile – they just happen to be the ones throwing the party!  I met Dirt Dawg in the flesh – that was cool.   Then I ran a great race on Monday.  I’m now off this week doing all those millions of tasks needed to pull off a regional road race – the Groton Road Race – – day of race registration available on the 26th – come out and see us – we’d love to have you! Back to work next week.  This time of year is sooo crazy.  I’ve got my 30th reunion, my kids plays, a couple of first communions and a graduation yet to go – and I still have to make a million dollars to fund it all.  Life is abundant but so is my monologue so on with the show.      Audio clips in this episode: Set up Andrew:  So The next bit is from Andrew and he is soliciting feedback.  So what I want you to do is call in some feedback to our call in number.  Keep it brief, on-point and humor is good.  Share with us.  It’s our show and I’d rather have tips and tricks from you –all than just my sonorous monotone.   My call in message line is 206-339-7804.  It will send me an audio file.  So program it into your cell phone…right now…reach down…grab that purse…now fish around for your cell phone…no that’s not it..that’s a hair brush…no not that either…wait…yeah there it is…now I won’t ask you to put it on speed dial because I know you haven’t read the manual…but open up the address book program, that’s it, now new record, runrunlive  phone number 206-339-7804 – see that wasn’t so hard was it…don’t forget to save.  Here’s Andrew’s comment…. Skits, commercials and parodies in this episode: Toenails Turning Black (parody).mp3 Story time: Text here Equipment Check: Text here Featured Interview: Description here Sam Felsenfeld from Operation Jack who is running 60 marathons this year to raise awareness and funds for autism as our featured interview.  Links Operation Jack will be an attempt by Sam Felsenfeld to race at least one marathon a week in 2010 (60 total for the year) to generate attention that will raise funds and nationwide awareness for Train 4 Autism, an organization that works tirelessly to raise money for Autism charities.   Quick Tip: Text here Outro: OK folks – thanks for playing along with me today.  That’s it another RunRunLive episode in the can – episode 118.  Next week I’m going to have an interesting interview with this Bloke Alex Vero who made a documentary about his attempt to run an Olympic qualifying marathon and his adventures in Ethiopia and other stuff – pretty cool.  Feel free to send me suggestions for interviews.  I’m pretty efficient at chasing people down so if there are any products, companies or people you want me to talk to let me know.  As we speak I’m at the Groton Road Race headquarters – the Groton Middle School waiting for shipments of shirts and whatnot.  Going to be a busy weekend.   I have several cool submissions for our book project – still looking for more because I know you have that one good story in you that will inspire others to take up the pursuit and passion of endurance sports and change their lives.  I’m transitioning now back to the Mountain bike to go back for the Wilderness 101 mountain bike ultra at the end of July.  I’ll keep some running going and start making plans for the fall.   I just read an article in one of my newsletters called 7 Attributes of the Truly Confident Person - By Elaine Sihera.  Why is it always 7?  Must be something about 7 that resonates with people…but anyway her seven attributes are: 1. Self Love – if you don’t love yourself first then you can’t address any of the other things going on in your life – so you have to sort that out first.  2. Two is self belief – we all know this as runners and athletes you can do what you believe you can do.  Don’t limit yourself with low self beliefs.  3. Three is comfort in their own skin…she says that this is particularly important when you have rough spots to be able to shrug them off and move on.  4. Self awareness is number four – confident people know what their own strengths and weaknesses are and focus their energy on playing to the strengths and addressing the weaknesses. 5. Five is fearlessness.  That’s a hard one, but fun if you can master it.   6. Six is to experiment – to be able to try new things and being unafraid to fail.  7. Seven is happiness which is what she says the self confident attain.  Whether it is 3 or 5 or 7, the main thing I see holding people back is that they don’t know what they are capable of.  So many people said to me over the last couple weeks, ‘oh I wish I could run the Boston Marathon’.  So why don’t you?  Have you seen me?  I’m not an athlete.  There is no secret.  Set your goals and execute with passion and you can qualify for Boston.  Have the confidence in yourself to set goals without being afraid.  Do it today.  Make it happen.   Music tonight is called Snake and Jet by 10 cities beyond.  Any music used in the show can be found on the podsafe music network and is listed in the show notes which you can see by pushing that center button on your iPod.   Keep it real my friends and I’ll see you out there! Music: Links and text here black_furies-murder_city_shakedown.mp3 as_cobras_malditas-sao_paulo_shakedown.mp3 snake_and_jet-10_cities_beyond.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Sat, 17 Apr 2010
SIZE: 39.5 MB
Episode 117 – Stephanie Collegiate Steeplechase Champion

Episode 117 – Stephanie Collegiate Steeplechase Champion Show intro by: Claudia Leyva Fred’s Team -> 30&pg=personal Intro: Well hello there!  Welcome to my Podcast.  Or as Alice Cooper (the 70’s rock star, not the 17th century witch) – as a Alice would say “welcome to my nightmare”.  Actually, I believe it’s ‘our podcast’ my fellow running friends.   Everything is cool – It’s just that time of year when things pile high and deep around all of our lives and we have to be cautious not to lose our way!  This is Chris, your host, your MC,  your master of ceremonies and your toasty toastmaster.  I’ve got the Boston Marathon coming up in a couple days.  I’ve got the Groton Road race on the 25th.  Things are a bit busy in the microcosm of space ship Chris.  We’ve got a great show for you today with lots of voices to be heard from including Stephanie Perleman the champion collegiate steeple-chaser or steepler as she says.  She’s an athlete, a nice person and she;s got a wonderfully mature world view.  As I was talking to her I kept thinking “wow! This amazing person is only a couple years older than my own daughter!”   So this thing we share cuts across generations. I think you’ll like what she has to say – I found it very interesting.  I’m going into the race expo tomorrow, Friday, in the afternoon.  We’re trying something new.  Daily Mile is going to follow me around with a camera crew while I act like a dope and interview people.  They asked me if I wanted to do it and I said “Hell Yeah!”  Sounds like fun.  I think I might even get into the press conference.  I’ll try to record! I had a horrible race up at the Great Bay half on Sunday.  It was rough.  It’s a pretty course, but very hilly.  That isn’t why I had a bad race but it certainly isn’t a PR course unless you’re a hill specialist.  I finished the race, but I had a total power failure and ended up walking and jogging a lot at the end.  I went out hard and held my pace for almost 5 miles, but it wasn’t my day.  Now I don’t think you should dwell on bad outings, because frankly if you’re challenging yourself you should have plenty of failures because that is how you learn your limits.  I think sometimes we may be too afraid to just go for it, knowing it’s going to hurt just to find that limit, just to know what’s on the other side.  Because even when it gets bad it doesn’t kill you.  A little introspection isn’t a bad thing after a rough outing and can be good for the soul.  So let’s talk about it.  First of all you never know what you are going to get on race day.  I’ve had awful races when I thought I was going to smoke it and great outings when I didn’t expect anything.  But for this one it is obvious to me now that I’ve been burning the candle from both ends for a couple months straight and it caught up with me.  Like Sasquatch said to me “I may be able to pretend the stress and fatigue doesn’t matter but my body is keeping score”.  I think it was a combination of over-training, sleep deprivation, dehydration and glycogen depletion.  I don’t think I let my muscles recover enough after some of my recent hard efforts.  So this week I’m on the marathoner’s equivalent of bed-rest. I’ve been trying to get a full 8 hours of sleep and also putting all the mental chatter aside so when I do sleep I get a restful sleep.  Ok enough of that! This is the part of the show where I get up, brush myself off, wink at the camera, put on that silly grin and kick ass at Boston!  We can’t change the past, but we sure as hell can change the future.  Carpe Diem. On with the Show.    Audio clips in this episode: bang_tango-its_all_ok.mp3 ledenhed-same_-_from_the_small_bang.mp3 Skits, commercials and parodies in this episode: Anal Mileage Man (parody) (1).mp3   Barry – Ice Bath… Story time: Text here Equipment Check: Text here Featured Interview: Stephanie Perleberg Hello readers! My name is Stephanie Perleberg and I'm a student-athlete at the University of Wisconsin-La Crosse. I'm graduating in May with a BS in Organizational and Public Communication and a minor Recreation Management. I love running (most days ;) ). Steepling is my forte, or at least I'd like to think so;). My goal is to strive for women's equality in athletics and in life. I try to bring spunk where spunk is needed. "Feel the passion, use the passion!". ?   Links Quick Tip: Text here Outro: Well folks I have to get to bed.  I’ve got an executive review meeting tomorrow morning, a proposal due and I have to get my butt up to the expo and do that camera thing that I haven’t practiced at all for… Here’s the script they wrote… Hmmm… Runner’s world calls this the best runner’s expo in the country.  If you aren’t one of the 80,000 attendees’s, don’t worry! We’re here to cut through the clutter and bring you the best from over 200 vendors…  Wait, who writes this stuff? Edit! Edit!  I’m thinking something more like “Hey! This is the Mad Dog comin at ya from the expo where I’m going to pick up my stuff, meet some cool folks and talk about zombie hunting! Cause that’s what I do.  No?  Well, my friends I’m sorry to cut it short.  I’ll give you a full 50% discount on the show price.  But if I was to leave you with a couple notes, the first would be that everyone goes through tough times.  You’re not alone.  You’ve got friends that will help you through it.  But don’t wallow in it.  Get up and move on.  Learn from your trials, do the best you can and move on forward.   The second thought I’d leave you with is that just because you aren’t 100% ready don’t be afriad to jump in and try anyhow.  I always find that the good 80% beats the perfect 90% by a mile.  If you wait for perfection you never get anything done.  So put yourself out there, get out of your comfort zone and learn something that will make yo a better person.  Have a great week. My bib number is 11761 if you want to track me and you’re welcome to meet me at the Zensah booth at 1:00 on Saturday or the Daily Mile tweetup at 3:00.  If you want to swing by the Radisson and say hi after the race just ask for me.   Music tonight is a quirky number by a band called kyoshi-called bang.mp3 I can’t figure out this lady’s accent.  Ciao! Music: Links and text here Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 09 Apr 2010
SIZE: 43.7 MB
Episode 116 – Dave McGillivray Race Director 2010 Boston Marathon

Episode 116 – Dave McGillivray Race Director 2010 Boston Marathon Episode 116 - Dave McGillivray Race Director 2010 Boston Marathon Show intro by: Ted Beveridge Intro: Hello and welcome to episode 116 to the runrunlive podcast.  Myself and Buddy the wonder dog welcome you to another grand adventure in running entropy.  This week we interview Dave mcGillivary the race director for the Boston marathon, as is our spring time tradition.  For those of you who are running I look forward to getting a chance to meet you.  I think I‘ll run this year, I’ve got nothing else planned on Patriot’s Day and I’m already in the area.  The guys from Daily Mile are hosting a get together on Saturday the 17th in Boston near the Expo at 3:00 pm – go to the Dialy mile website to get details.  My club will have a room at the Radisson if you want to swing by for a shower, massage and beverage after the race.  Sarah Stanley is hosting an after race party too that night.  So let me know where you’re going to be and we’ll say hi.   My legs a pretty cooked but I decided to race another half marathon this weekend up at the Great Bay Half in New Market NH, near where I went to college at UNH.   I figured I won’t have another chance to race so I might as well take a swing at it.  You might say won’t that hurt your time at Boston? Yeah maybe a little, but it’s still only 13 miles and I’m in good enough shape I think I can handle it.  I bought a new pair of shoes.  I got the friends a family discount up at the New Balance factory store and I’m trying out a pair of 1063’s.  I‘ll let you know how they work out.  I’ll tell you a funny story.  I did a tempo work out down at the local track Tuesday night.  And I figured it was getting dark so no one would be there so I brought Buddy along.  Well – I was wrong there were a whole bunch of people down there.  There were these women walking on the track and they had their water bottles set down at the edge of the track.  I turned my head for a second and next thing I know fur-boy has decided to mark their water bottles.  So I have to flag these women down and tell them my stupid dog just peed on their water bottles!  The dog is just getting crazy as he gets older.  He’s pulling on the leash like it’s the iditarod, there’s a 10 million dollar prize and we need to close the gap.  But I love him.  On with the Show!   Audio clips in this episode: Project RunShine What it is: Project RunShine is a community generated book consisting of interesting, entertaining, informative and inspirational short articles designed to bring joy into the hearts of runners, wannabe runners and mid-packers of all shapes and sizes.  Who generates the content? Members of the running community generate short (1500 word) articles to contribute to project RunShine. What’s it going to look like?  The end result will be a compilation in book form of 100 pages give or take.  Who is the intended audience? Anyone who Is a runner or can be inspired to be a runner or can be inspired in general by the positive and compelling lifestyles and worldviews of the running community. Will it be an physical book? We don’t know yet.  At a minimum it will be available as an e-book.  We haven’t decided if we should go with the traditional publisher route or self-publisher route.  We believe in an abundant universe and think this will sort itself out to everyone’s satisfaction! Who is the publisher? Ahh…yes, well I’m going to be the editor and the initial publisher.  I have a shell publishing company called The Runic Press that I use for these sorts of hopelessly Quixotic endeavors…beyond that we’ll trust it to the universal mastermind.  Who is the editor?  Well, I hope to impanel a team of interested scholars for the editing (code for unpaid volunteers) What will it cost? Depends on how we do it.  E-books are very cheap to produce, but when you start killing trees and wanting to get listed on Amazon it’s going to cost both an initial fee and typically 60%+ of the selling price.  Are you going to sell it? Hell yes!  I’m thinking $20…sound good? Who gets the money? Don’t know yet – I’d like to work in a charity angle and not lose money.  If I can get some scratch then God loves the way capitalism rewards the innovator. What kind of stories are you looking for? I am looking for personal epiphanies, grand tableaus, and mind-expanding adventures.  What is that moment of running that made the light bulb go off for you and why?  How would you describe that epiphany to a stranger?  How would you wring the emotional juice out of a situation that truly paints the picture of that single moment when you world was rocked and your life changed forever?  Got it? What don’t you want? “My first marathon” and “the BlahBlah 10K race report”.  No one cares that you went out too fast, got tired in the middle but soldiered on and finished anyway.  Instead tease out that one moment when you looked down and saw the blood seeping through your shoe and thought disconnectedly, “huh, that’s probably bad”, but felt no pain because you were in that trance tunnel of the race that consumes your mortal soul and it caused you to transcend the physical.  Or how about that ray of stark light cracking through the tree canopy, swirling with motes like a prison search light and highlighting the old stone wall beside the trail where 300 years ago some young farmer had rested his plow… Do I make myself clear?  Why should we do this? You get to see yourself in print alongside some other famous runner dudes and dudettes and help our community explain what this glorious thing is to the outside world.  What is our goal? To create one million new runners.  To make the next generation a healthy and happy one.  To enable humans to believe in themselves and embrace a positive self image.      My one moment of sunshine. Skits, commercials and parodies in this episode: I run Alone from Collin Hayes Story time:   Runnerati Running Blog   One More Healthy Lap MAR29 Written by: gcattarin  3/29/2010 11:30 PM    Equipment Check: Featured Interview: Dave McGillivary Race Director Boston Marathon – Links Quick Tip: Text here Outro: Ok that is it – to quote the Car Talk guys – you have wasted another perfectly good 45 minutes listening to the RunRunLive Podcast.  Episode 116 in the Can.   Next 3 weekends for me are the great bay half, then Boston and then the wonderful Groton Road Race. And then it’s back on the bike for the summer, (well maybe I’ll throw in a couple fun marathons).  Coming up I actually have 3 interviews in the can.  I speak with Stephanie who was the national college steeplechase champion last year – so tune in to learn all about that interesting event.  Then I spoke with Sam Fesenfled who is in the midst of running 60 marathons this year for autism and finally I spoke with Alex Vero a bloke from the UK who made a really interesting documentary about his journey from being an overweight pub-rat to a sub-3 hour marathon.   Ok folks I’m losing steam – so I’ll leave you with a thought.   But I’ll start with a joke.  A farmer goes into the general store to buy a new saw.  The store manager says “you don’t want that old saw, you need this new gas powered chain saw.  It will cut ten times as much wood”.  So the old farmer takes the chain saw and goes off.  But he comes back in a few days and he’s all put out.  He says, “This darn thing doesn’t cut wood for crap.  I can’t get any wood cut nevermind 10 times I want my money back!”  The store manager is taken aback.  He takes the chain saw and says “Well let me look at it, maybe something is wrong”  He pulls the cord and rrommmm! The Farmer jumps and exclaims “What’s that noise!”  So seriously, I took down a big tree in my yard last week and I was really struggling because my chain sa was really dull.  My wife had been using it to cut christmass trees or something and it just wasn’t doing the job.  So I hustled off to Home Depot and got a new blade for it and then it cut like a champ.   But, as Stephen Covey says, our tendency is not to take the time to sharpen our saws.  Our tendency is to just try to work harder even through mental and physical exhaustion.  I know I’m guilty of this and I bet you can be too.  If you take the time to rest, to recover physically and mentally – to sharpen your saw – when you return to work – to your wood pile – it will be so much easier and fun and fulfilling.   SO, my friends, look at your life, your work, your training and ask if you could benefit from the sharpening of your saw.  Music tonight is innerlogics-bams_girlfriends.mp3 Enjoy your weekend.  Music: Links and text here Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 02 Apr 2010
SIZE: 42.3 MB
Episode 115 – GoMotion Gear

Episode 115 – GoMotion Gear Episode 115 – GoMotion Gear Show intro by: Fred Davidson – – st. Judes  Intro: Hello and welcome to episode 115 of the RunRunLive Podcast where we review the passage of provincial environmental action laws to protect the mating cycles of the sightless Newfoundland Newt – no wait that’s my Monday night podcast. – this is the RunRunLive podcast where myself and a variety of our compadres from the online running community entertain you with a plethora of random running stuff and sometimes – if you listen with a careful and un-jaundiced eye (like how I mixed a metaphor there – like Yogi Bera?) Well anyhow if you listen carefully you may glean and/or tease forth a few informational nuggets about running and if you’re really lucky you’ll get a brief but telling whiff of inspiration to get you through your long run.   If you ignore the punctuation that was a 125 word sentence – Vladmir Nabokov would be proud! Had a busy week last week with my company getting acquired – and I’ll be busy with that for the near future. Also ran a great race at the Eastern States 20 miler.  In fact my race was so good that the race report requires more than my traditional Haiku, I’m going to upgrade this race report to a stanza of iambic pentameter, ready?  Made the ride up with twitter friends,  At the school happy reunions,  14 with Rick at an 8-minute pace,  Wind ripping hard straight in our face,  Dropped the hammer and raced it to the end. Like it or not I’m Boston ready.  And I’m not carrying my recorder on the run.  Dammit this isn’t about you this is MY time.  You’re always nag-nag-nag.  Record this and record that - Well darn-it get your own friends! This is all about me! Giving me a little personal space isn’t going to kill you!  I think in the end we can agree that it will make our relationship stronger… Seriously – I don’t really like carrying stuff when I run races – but you can follow me through the runner alert system – I’m number 11xxx.  Go to the website to sign up.  You can all laugh out loud when you see me set a PR at the 5K mark and then take 1/5 hour to run the last 2 miles! I’ll wait to see what the weather is before I commit to a race strategy.  Today we have a great interview with Jonathan from GoMotion Gear.  We talk about running at night and lighting systems and all sorts of other great content-rich stuff – so give it a listen.  Jonathan hands out a discount code too that I have put in the show notes if you’re interested in his gear.  Full disclosure – he sent me a unit to test but I don’t get anything if you buy from him.  Not that I would have any problem with that because I’m a mercenary capitalist thru and thru.  I like money.  Money gives you the ability to help yourself, your family, your friends and in general funds your agenda whatever it is.  There’s nothing that says your agenda has to be evil!  I also talked Collin the resurrected runner into recording one of my stories for us – he does such a great job with the parody songs I figured we’d give him a swing at something else.  I’m writing a few new pieces for CoolRunning over the next couple weeks and I’ve got a cool new listener sponsored project that we are going to lay out today.  What the hell am I talking about?  I know what you’re thinking… “Shut the hell up you slow, fugly mid-packer son of a sea biscuit…” On with the show!   Audio clips in this episode: Couple from Chris and the dog fire_underground-bam_bam_part_i.mp3 kinderjazz-latino_bambino.mp3 Skits, commercials and parodies in this episode: Text here Story time: Muscle Madness – read by Collin Equipment Check: Text here Featured Interview: Description here GMEVENT10 – 10% off discount code Quick Tip: So I got a email from a Facebook friend who lives in Sydney Australia.  I love Sydney.  I’ve been there, not for 20 years, but I really liked it then.  Nice people the Auzzies.  Great attitude.   But his question as basically he wants to move up the marathon but doesn’t have time to train more than 3 or 4 times a week and can’t put in more than 30 miles.   I’m a bit torn here because I think everyone can run a marathon if they want to.  I know I could run a marathon on 30 miles a week but I’ve got a huge base of miles and 28 marathons under my belt so I’d know how to have fun with it.  I’m not sure I’d send someone into their first marathon undertrained because they might really suffer if they make rookie mistakes, like going out too fast or not fueling well.  But – yeah why not!  It will be an adventure at the very least.  You say you don’t have time to run more miles, but I bet you could if you looked hard at your schedule.  Can you run early in the morning?  Can you run at work? Can you run at night after the kids go to bed?  Experiment with it and I bet you can find more room for running.  Also, every run doesn’t have to be an hour set aside.  You can run for 20 minutes in the morning and then run again in the evening.  Doubling up is a wonderful way to build mileage and get you in shape.  What’s the minimal plan to complete a marathon.  I would say you could do it on 4 days a week as long as you worked that weekend long run up to 3 20 milers.  You’re not going to win any medals and you may suffer, but you could do it on that.  So 4 times 5 plus the long run is right around 30 miles.  If you could cross train on off days that would be cool too.  You’re going to want to schedule walking breaks into your long runs and into your race.  Let us know how it works out.  And Vegemite is nasty horrid stuff, mate, no matter what you guys say.  Cheers.    Outro: Ok folks – that’s it you have employed your bi-pedal locomotive skills to pederstrate to the end of yet another RunRunLive Podcast.  Episode 115 in the can.  So holster your vorpal sword for another week. Next week we will post this year’s interview with Dave McGilivary the race director for the Boston Marathon.  You’re not going to want to miss that!  I’ve got some other great stuff in the queue as well.  Don’t forget that I expect you folks to sign up for and run the Groton Road Race in Groton Massachusetts on April 25th.  The T-shirt deadline is coming up so you’d better hurry and sign up today.  I’m totally serious about the book – I want to call it “Project RunShine” but my partner in crime on this one Dave doesn’t like the name.  I was trying to capture the fact that we are bottling all the shiny goodness of the running experience.  I’ll see if I can whack up a blog this weekend.  Now to take you out I wrote a poem for you.  You know I travel a lot for work.  Most people say to me “oh you poor guy you have to travel so much” but that’s not true – I like to travel, I like the small adventure each trip is.  I’ve been doing business travel so long that it is a natural part of my environment – so I wrote this piece on a plane for you… There and back again – Wanderlust Falling once more through the cushiony coverlet of clouds,  Into another cold, grey Boston day,  Returning from my time, brief, above the ground, my time in the sun,  Returning to ground, and home, With a passion and restlessness to travel anew,  For I see horizons and distant lands in the dancing flames of the home fire, The pull of a-wndering, a walk-about,  It drags me from their warmth.  Humans were not meant to sit. Ours is a mein of adventure.  Take up your staff my dear one,  We must see the other side of that hill and the next! We must touch the water and turn the stone.  Release your brakes my friends! Music: URL:   San Frantonio is two brothers, Seth and Adam Gray. They decided the world needed another cocky, lame band, so they told their other brothers, Ben & Nathanael to go start one. THEN, Adam & Seth decided the world needed an awesome band... so they started San Frantonio. You  can become a "fan" over at   Thanks, too, by the way!!!   -Seth Standard Links: Http:// Cyktrussell At gmail and twitter and facebook and DailyMile Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 26 Mar 2010
SIZE: 38.9 MB
Episode 114 - Dane Rauschenberg (see Dane run)

Episode 114 – Dane Rauschenberg (see Dane run) Episode 114 - Dane Rauschenberg (see Dane run) Show intro by: Jen Blalock of G2T Intro: Hello and welcome to the RunRunLive Podcast this is your host Chris and this is episode 114.  If you’re a returning listener welcome back if you’re new to the show…where the hell ya been?  This is the running show we launch out into the ether once a week and our aim is to inspire, inform and entertain.  Well it has not been a quiet week here in Lake Wobegon Massachusett’s, my home town, on the edge of, well, on the edge of suburbia I suppose.   Spring is upon us and the spring racing season is in full swing.  Lots of people and tweeple have been notching great times I took another swing at my 1:30 half marathon last weekend and missed again.  Had a strong race.  Ran a 1:31:27.  I think race reports are boring so I give mine in haiku form: ready? Rushed but strong at start,  Then the quads went dead again,  Good fight, left it all out there.   I road down in the Goon Squad Limo with 3 other Goons and we had a bit of excitement at the end of the race.  My Goon friend Sarah “the Mountain Goat” collapsed in the food line and went into convulsions.  It was scary.  They took her to the hospital and all they could determine was that she had low blood sugar.  I watched it happen and luckily she fell into the arms of Dr. Death and he was able to catch her. There’s a couple lessons here folks.  One is that it is important to watch your nutrition post race.  Goatie is hard core, she runs the mountain series each year and usually kicks my ass so even those of us in really good shape aren’t immune to these types of problems.  The second lesson I would take from this is that even though running is an individual sport, it’s good to have teammates and friends around to help you when you need it.     It’s disappointing that my quads are keeping me from making my goal.  Because I’m not red-lining at all on the cardio.  It’s just the quads seizing up and keeping me from running that long fast relaxed stride that I’m used to.  Very frustrating.  Anyone have any thoughts?  Should I see a Phlebotomist?  I was joking to myself that I strode up the last hill like the colossus of Rhodes – my legs felt like they weighed 40 tons and were made of alabaster.  I know – it’s that liberal arts thing again.  Next up is the Eastern States 20 miler this weekend and then taper into Boston.  Not sure what my strategy should be for Boston.  Newton Mass is not a place you want to have weak quads.   But all this road work is starting to feel like work.  I’m getting to the point of diminishing returns and it’s time to get back on the bike for the summer.  The other big news is that we sold our company this week – so things are going to get weird for awhile. I’ll probably have to cut back on the workouts.  I’m not planning on stopping the podcast, although that seems to be all the rage these days.   Today we talk with Dane Rauschenberg of See Dane Run.  I wanted to slide him in because he has an event coming up in the next couple weeks that he needs crew for.  Sounds like fun.  Help him out.  Enough of my horse hockey – on with the show!  Audio clips in this episode: Chris listening to birds on a Saturday morning Chris pre-race Chris Post Race the_chris_farr_band-death_by_surfing.mp3 the_chris_farr_band-666_volts.mp3 Skits, commercials and parodies in this episode: BigBearRunner in the ice bath.  Story time: Text here Equipment Check: USATF for the equipment check I wanted to talk about the form you fill out for the race.  You may notice that sometimes they ask for your USATF number.  This is the US track and Field.  They are the governing body of road racing in the states.   They sponsor a number of events regionally throughout the year.  Runners can score points and they award money for USATF race series at the end of the year.  If you are a race director you can also get cheap liability insurance for your event through the USATF.  So check them out.  They have gotten a bad rap sometimes but they basically exist to promote the sport of competitive running – which is worhtwhile.  So check them out at    Featured Interview: Dane Rauschenberg Quick Tip: Pre-race meals.  I get this question a lot so I’ll go over it again.  For you folks running marathons or half marathons or even 10ks this spring what should you eat before the race?  I guess it’s easier to say what you shouldn’t eat.  Stay away from bulk.  Stuffing yourself with pasta or anything else the night before a race is just going to leave you bloated.  Eat normal small digestible stuff the night before a race.  Don’t carbo-load by drinking a case of beer – running hung over can really suck.  Stay away from fiber.  Hey I love oatmeal for breakfast as much as the next person but if you’re going to be on the race course at noon you are setting a time bomb eating oatmeal at 7:30 AM.  Eat easily digestible simple carbos on race morning.  Gatorade, bread, power bars, bananas… don’t have fatty stuff either.   My point is that you already have all the energy stores you need and your going to mess it up by cramming.  Just top it off.  It’s better to feel light when the race starts.   My routine is to drink a cup of coffee for breakfast to “get things moving” then eat a power bar 90 minutes prior to start.  Then maybe shoot a gel 30 minutes before start.  And I’ll have a bottle of ½ strength Gatorade with me to sip on while I wait.   Eat sparingly and you won’t suffer from GI problems.  Outro: That’s it you have ambled peacefully to the halting point of another RunRunLive Podcast.  Episode 114 in the can.  Next week we interview Jonathan from GoMotion and it’s really a cool piece of gear.   And I talked with Dave McGilivary the race director for the Boston Marathon and we’ll get that up In episode 116.   I was reading someone’s blog from the south by southwest confrence this week and it really struck me.  He told how someone had left a big pile of Lego bricks in one corner.  People saw them, but know one stopped to touch them or play with them.  He stood there for a long time and eventually started sorting out blocks and creating something, building something with the Lego bricks.  And, wouldn’t you know it, as soon as he started playing and building several other people joined in and soon there was a whole posse of folks digging in and building things with the big pile of bricks.  I love that.  It’s such a great metaphor for how we are and what we are doing.  You, whether you know it or not are setting an example.  You’re not afraid to look stupid or offend soemone.  You’re squeezing yourself into lycra tights for heavans sake.  So go ahead - Pick up the first Brick – and start something - change the world.  And I’ll see you out there.  Music tonight is an indeiu number from the Podsafe musice network called Your spring will come along by David Baumgartner. Ciao baby.  Music: Links and text here Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Thu, 18 Mar 2010
SIZE: 45.4 MB
Episode 113 –10K at Patriot’s Place and Loco Mike

Episode 113 –10K at Patriot’s Place and Loco Mike  Episode 113 –10K at Patriot’s Place and Loco Mike Show intro by: John Hengstrom for Daily Mile Intro: Hello and welcome to the RunRunLive Podcast – This is Chris your host and this is Episode 113.  Is that a lucky number?  I’m doing this recording early in the week because my spider sense tells me I’m going to be busy this week.   I’m in my taper for the New Bedford 1/2.  I’m really going to take it easy this week and give myself a shot at running well next Sunday.  I ran a 12 mile progression run Saturday in the drizzle and it went very well.  I’m feeling some of that familiar spring in my legs, that reservoir of strength that is a precursor to a strong race.   I’ve got some strange head cold that isn’t too bad, but my nose is runny and I’ve got a headache.  It might be from all the rain we’ve had.   If you are watching the national news you’ll see that we got a big storm here over the weekend and there are lots of trees down, power outages and flooding.  It’s not uncommon for us to have flooding in the spring in New England with the snow melt and the spring rains.  It makes for some uncomfortable runs and I’m pretty sick of it.  Linked in and show notes.   I did an interview bit with Kevin and James over on the Extra Mile Podcast – so go subscribe to that – should be out in one of the upcoming episodes.  I think I’m going to host a episode of the live Runner’s round Table on April 7th.  I told Toni that we should talk about race preparation because everyone is doing races in the spring.   Today I talk to an old friend and long time runners here in New England – Mike StLaurent of Loco Sports.  We’ve talked to Mike before about his Loco shoes.  He is very active in the local running community.  He’s got a new race coming up on the 4th of July that is going to start and finish at Gillette Stadium, home of the New England Patriots and it sounds cool.   Hope you enjoy, stay warm and dry – On with the show! Audio clips in this episode: red_static-white_girl.mp3 black_velvet_elvis-soaked_in_misery.mp3 Skits, commercials and parodies in this episode: “Ice Bath Baby” by Collin Hayes – aka the Resurrected Runner  Story time: Eddie Marathon reading “The Curse of the Runner’s Body” from “The Mid-Packer’s Lament” by Christopher J. Russell Equipment Check: As you know by now I run with my dog Buddy.  I trained him to run on the leash, but he still has some issues with pulling.  I’m bigger and stronger than him so it doesn’t bother me much to have to correct him.  But he has issues with my wife and kids.  They don’t go as fast as I do and they don’t have the body strength so he causes issue pulling on the leash with them.  So I bought this leash thing called the Gentle Leader that had been suggested to me. It seems to work very well.  It has a loop that goes over the dog’s nose.  If you know dogs you know they don’t like things pulling on their snouts.  It’s loose until the dog pulls.  When the dog pulls it pulls their snout sideways and they can’t pull.  It turns their face.  It works great.  Buddy hated it and kept trying to get it off.  But he couldn’t pull and I could lead him with no effort or pressure at all.  So if you have a dog that pulls I think that gentle leader would work for you with a little training.  Featured Interview: Mike from Loco and the Harvard Pilgrim 10k out of Gillette Stadium on the 4th.  Quick Tip: Contingency Planning for races.  One of the things you always hear people stressing about is what to wear in a race.  Too hot, too cold, too windy, ice, rain, snow, sun… It makes you crazy.   What I do is I start checking the weather on the internet – I use Yahoo weather which just uses a feed from the national weather service in the US.  That will help you narrow it down.  But for race day what I do is contingency planning.  I know what the predicted weather is and I’ll lay out my clothes and gear for that and pack it up.  Then I’ll contingency plan.  This basically means putting forth a number of plausible what if’s and then coming up with a plan for them.   For example:  The weather says overcast and 50 degrees chance of rain 30%... You would set out your overcast 50 degrees outfit for the race.  Then you would come up with what you will need if you show up and it’s raining and windy.  I’ll bring an extra long sleeve shirt or maybe a different warmer hat or an extra pair of shoes (if it’s raining you can put your race shoes and sox in a plastic bag and change into them at the start.)   This way you can plan what you need to have for each plausible contingency and have it ready when you get to the race in case you have to make a race time decision.  This is what your gear bag is for.    Outro: That’s it you have slipped and slided to the end of another slippery episode of the RunRunLive Podcast.  Episode 113 in the Can.  Before we get into our usual melodramatic musings I want to point out that I have a special musical guest tonight.  The music tonight was provided by one of our twitter friends who is a musician. Jeannie who lives in NY and is in a band called Warm July. You can follow her @warmjulyjeannie.  She provided me with one of their songs and I’ll read from her descriptive email here… The song I attached to this email is titled "Painted Walls". It is a single from Warm July's (WJ) self-titled debut album. In many ways, it is the quintessential WJ song, full of rhythm and blues and hope.      The bloodline of rock 'n' roll courses through this song as WJ guitars, bass, and drums pump the "Bo Diddley" beat so strong and steady; you would think the Earth's rotation depends on it. Guitar and bass wail solos and strike accents with bravado, in harmony with vocals who first deliver lyrics that find you "behind Painted Walls" and then end with the fall of these walls.      It is a song about feeling boxed in, and stifled. It is a song about getting out so you can give your vision or dreams a chance. “Painted Walls” is rock ‘n’ roll personified. (in case you would like to know a little about the band, Warm July is Jeannie Tamariz and Kristyl Sisko, Vocals;  Joe Maniscalco, Guitar;  Jack Betz, Bass;  Jerry Jaworski, Drums. Warm July is on a mission to re-affirm the promise that rock 'n' roll represents, and to keep the history of the genre alive in a substantive, new way.) I’ve got a couple interviews in the can.  Next week I’ll be talking with a running fanatic named Dane who I’m going to squeeze in because he’s looking for volunteers to support his solo running of a big relay race and he is another one of those crazy endurance junkies.   I’ve also interviewed Jonathan from GoMotion Gear and this is a really innovative concept.  I was trading emails with McGillivary and the last message I got was that his basement was flooding and that’s it, I haven’t heard from him since and I hope he’s ok!  We got 6-10 inches of rain over the weekend and we have had a lot of flooding here in New England.  I’m going down to New Bedford with the Goon Squad Runners this weekend and I’m going to race.  I was a bit worried about my mojo so I’m pulling out one of my secret weapons; Jill my massage therapist.  I have never failed to qualify after Jill has worked me over and I need some work.  My legs are all crazy confused from all this quality training.  Jill and I work together to find the trouble spots and get my chi flowing!  OK – Now for the melodramatic musings.  Let’s talk about personal responsibility. I provided a quote this week that really resonated with me.  It is from Joan Didion and it goes like this: “Character is the willingness to accept responsibility for one's own life and is the source from which self-respect springs. J There’s two things here.  One is that only you are responsible for your life.  As runners you have made that huge step to take control of your health and lifestyle.  Don’t ever let me hear any of you playing the victim.  “I can’t go running because my boss kept me late.”  That’s just not true.  You didn’t go running because you chose not to.   The other thing in this quote is that when you stop being a victim and accept responsibility for your life it is incredibly empowering.  You find a power within yourself that will let you shine even more in the lives of others.   I often hear people say “If I don’t do X I can lose my job.”  To which I say; “so what? You can always find another job.”  My point is that it is under your control.   So - don’t wait.  Don’t count on your company or your government or your family or your spouse to make your live wonderful and fix all your problems.  Take responsibility and start working on it for yourself.  What do you want?  Act on it.  Don’t be afraid to fail.  Don’t be afraid to ask.  Don’t be afraid to ask questions.   Look folks, I’m 85% full of crap, and none of us have all the answers but you have as many answers as anyone else does so trust yourself.  Be accountable for you and you’ll find it creates an inner strength that radiates out and makes the world a better place. And in that better place I’ll be out there and I’ll see you.    Music: Links and text here Standard Links: Http://  Cyktrussell At gmail and twitter and facebook  Christopher J. Russell in Boston at LinkedIn Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 12 Mar 2010
SIZE: 43.4 MB
Episode 112 – The Sasquatch training wrap-up

Episode 112 – The Sasquatch training wrap-up Episode 112 – the sasquatch training wrap up Show intro by: RoadBud Intro: Hello my friends and welcome to episode 112 of the runrunlive podcast.  And tonight we’ll discuss devil worship and animal sacrifice, wait no that’s my Tuesday night podcast… Tonight we’ll be bringing you an infinitely complex yet finely tuned assortment of running variety for your weekly dose of whacked out running fun stuff.    My training has been going surprisingly well.  I ran a 24 miler on Saturday and really struggled in the last 4 miles – but that’s ok, that’s what I wanted to get out of my system.  Had my 25th wedding anniversary brunch on Sunday and found those 6 pounds that I had misplaced the week prior.  Got a couple of great track workouts in Tuesday and Thursday…great simply because the snow melted and I was able to use my old friend the track instead of the treadmill.  Tested out the GoMotion Sport runner light belt with Buddy in the woods Wednesday night.  Legs are tired but I feel like with the proper taper and a little eating control I can do some good stuff this spring.   Today we talk with the Speedy Sasquatch about the training plan that he put me through over the last couple of months.  We also will have a bit from Bridget who responded to my ice-bath-audio request and another parody song by Collin who is possessed! I’m going to work with him to put a running parody song audio collection together and we’ll sell it!  I don’t think you’ll be hearing too much of me because frankly, when I interviewed Sasquatch I was coming fresh off a great workout and listening back to it now realize I didn’t let him talk at all!  Nice interview skills when you talk so much and suck the airspace out of the conversation.   And, another interesting story.  One of the things I’ve been trying to do lately is act on my intuition.  I always have great ideas, write them down and don’t do anything about them.  So I had a dream the other night that I should load all my contacts, and I’ve got thousands, into Linked In and invite them all to connect with me, so on Friday I did.  If you want to add me to your linkedin network just send an invite to cyktrussell chris yellow king tom russell two esses two ells at gmail dot com and I’ll accept.  I can’t send anymore invites because LinkedIn is pretty angry at me for inviting a couple thousand contacts last week, heh heh.  What I found, or find, interesting is all these folks that I think of as runners actually have interesting professional lives as well.  I’ve always tried to build a wall between my running persona and my ‘clark kent’ persona – but link up with me and you’ll see the Mr. Hyde.  Enough self-serving hyperbole – on with the show! Audio clips in this episode: Mickey – Toni Basil 99 Red Balloons – Nena 867-5309/Jenny – Tommy Tutone What I like about You – Romantics Skits, commercials and parodies in this episode: Resurrected Runner – “Runnin” song parody Story time: Text here Equipment Check: Text here Featured Interview: Speedy Sasquatch – Training Plan Wrap up. Quick Tip: Text here Outro: Ok that is it you have stumbled and slogged through the melted frost heaves of yet another runrunlive podcast – episode 112 in the can.  So – what’s on the agenda?  What’s coming up? I’ve got the Famous New Bedford Half Marathon next weekend and I’m going to hitch a ride with the goon squad.  Now if you don’t remember who the goon squad is, they are a running club who adopted me and gave me the nickname Mad Dog last year.  They are sponsored by a funeral home and give us rides to races in a stretch limo hearse code-named “the silver bullet”.  They are good runners and their motto is “no whining, just running”.  I’m also signed up for the Eastern States 20 miler and then it’s into Boston.  Don’t forget our road race – the Groton Road Race is coming up on April 25th in Groton Massachusetts and I’d love to see you there.  Sign up at  We are all set for sponsors including our friends over at Buckeye Outdoors, but we could probably squeeze another logo on the shirt if you wanted to get your brand in front of a few thousand New Englanders.  Next week I’m talking to my old friend Mike from Loco Sports about the state of the sport and a new race he has created with the New England Patriots that is going to run out of the stadium on 4th of July this year – cool concept.  I’m also going to hook up with Jonathan and talk about his cool GoMotion lighting systems that I’ve been testing.  And, of course we’ll squeeze in Dave McGillivary race director of the Boston Marathon for our annual chat about what’s new in the grand old race.  Hey I’m still waiting for those million dollars ideas – come on – I’m open, I’m leaning into it – bring it on – show me what you got! To take you out I’m going to answer a question or more appropriately respond to a comment about injuries that came across the Twitter feed today.   If you’re a runner you’re going to get injured.  It’s just our lot.  It’s how we find out where our limits are.  The problem is that when you get injured, and you can’t run for a while it really messes you up.  I speak from experience here.  It helps if you understand the psychology and know what to expect.  By all means if you can feel an injury coming on, and as you get experience you get better at predicting injuries early, you should do what it takes to address the weakness before it manifests into a stoppage.  But sometimes you can’t help it.  You roll an ankle, break a leg or get in an accident…it happens.  And when it does happen you will feel like you have lost a friend.  You will suffer a loss just like any other loss, it’s like a death in your family.  And this is compounded by lots of other bad symptoms.  Your brain stops getting its daily dose of running induced dopamine, you start gaining weight…it has all the earmarks of depression.  You need to treat it just like you would treat any other major loss.  You are going to go through the cycle.  You will go through denial, anger, depression and eventually come out the other end into acceptance and reconciliation.  I tell you this to help you look through the bad stuff and use your big brain to see the light at the end of the tunnel.  Take that finishing photo you have of your proudest running moment and put it in your wallet.  Take it and use it to visualize that happy thing that waits for you at the end of the tunnel.   It also help to start keeping a journal of your emotions, like an angsty teen it will give you a release mechanism.  Do your best to replace the lost activity with some other activity – the more physical the better.  Come to terms with it early.  Set aside your goals and your target races and focus on getting 100% better.  As we have said so often, take the long view.  See this injury as an episode, an interlude in a long continuum of a running life. Think of it as a great inhaling of breath and gathering of energy for a stronger future… And in the future I’ll see you out there.  Music tonight, to wash all that awful 80’s music out of your ears is some garage punk.  It’s a song by a group called the M80’s and it’s called hell hath no fury…enjoy.    Music: The M80’s – Hell Hath no Fury Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 05 Mar 2010
SIZE: 41.7 MB
Episode 111 – Heidi Harman

Episode 111 – Heidi Harman Episode 111- Heidi Harman Show intro by: Ashley ->  Intro: All righty folks – this is Chris your host and I’ve got a good show for you today.  How’s everybody doing?  I’m doing well my philosophy of abundance is paying off for me – mostly by creating less stressful interactions with people.  I find that when I act with an abundance mindset I’m much less needy and that translates to positive karma in my business dealings.  But anyhow – this week I’m focusing on appreciation and I’ll talk at you about that in the outro.  As always you can find me by typing the letters CYKTRussell Chris Yellow King Tom Russell two esses two els…into almost any email address and almost every social networking site.  I will respond in the affirmative, thank you for your outreach and practice appreciation on you.  Thank you Ashley for the intro – you should really go check Ashley out. She’s got her act together and I have no doubt she will successfully make her trek across the US.  We interview Heidi Harmon from Sweden today about her internet initiative – good stuff.  I’ve also got the usual smattering of ridiculously inappropriate stuff with maybe some useful running information salted in.  Including an ice-bath audio from Collin that is pretty funny.   Hey – That interview with Josh Cox last week was great huh? I wish I wasn’t on the road last week and I could have wrapped a higher quality, higher energy studio show around it.  But, cest la vie!  I’m committed to putting out a show once a week and sometimes I have to do some field reporting to get it done! I’ve decided I should make a million dollars this year.  I’m soliciting ideas as to how I could do that.  Any ideas?  I could whip up a bestselling book or something… Is there anything I’m saying or doing that you think I could sell a million copies of?  Seriously, I’m looking for some field based intel.  So – my training, I ran easy last week and this weekend decided to take my progress so far and see if I can do some fine tuning.  I’m just going to keep doing some simple speed and tempo, throw in some long runs and some long races.  I signed up for Stu’s 30k and then immediately regretted it because my in-laws scheduled a brunch for my 25 anniversary right on top of it!  But I’m also signed up for the New Bedford ½ marathon and I’ll take another swing at my 1:30 there.  Harder course, but I know it.  I can catch a ride with the goon squad in the limo – it’ll be a hoot.  Then I’m signed up for the Easter States 20 miler 2 weekends before Boston – that’s a nice long pace race.  And then there is really no sense in hemming and hawing about it I’m going to race Boston and see if I can translate all this quality training into a sub-3:20.  I’m hopeful…and I have a mantra.  Want to hear it?  It goes like this “I am young, I am strong and I can run 1:30 halfs and 3:20 marathons all day long?”  What do you think?  OK – Enough piddling about – on with the show! Audio clips in this episode: Collin’s Ice Bath Skits, commercials and parodies in this episode: Maybe the Coprolite parody… Story time: Maybe read intro to Mid packer’s lament Call to action:  I’ve attached a beginner’s running plan to the RSS feed for the podcast.  It is a file that outlines a plan to get from non-running to running for 20 minutes.  Here’s what I want you to do – if you have the time and inclination.  Print it out and leave it by the treadmills at the gym or email it to some friends.   What I have found is that there are a lot of folks who want to start an exercise program, but just don’t have any idea how to do it.  This one will get them through that first bad part of getting started.  I firmly believe we should do everything we can to encourage new runners.  The more people we have in our army the better all our lives will be.  Equipment Check: Love the podcast and just one quick question. what would be a good trail shoe to run in. I enjoy running in mizuno shoes and i really like my mizuno wave rider road shoes, but I am open to diff brands. thanks and keep the entertainment coming.   Well - I think a good starting place is to find the trail 'analog' of your road shoe.  Ask them "What trail shoes is like a mizuno wave rider..."  You can typically use your road shoes on the trail unless it's very technical or their are surface condition problems (mud, snow, etc).  The trails are typically much more forgiving impact-wise so you can get away with less cushion and less heel height.  Careful of the height of the shoe for ankle rolling.  C-,  Featured Interview: Heidi from RunAlong.SE  RunAlong is a female health community specializing in group runs or walks. Created by userdriven innovation, it is the first site by runners for runners. RunAlong was founded by Heidi Harman and supported by the Swedish Agency for Innovation Systems, Vinnova. RunAlong is built in Ruby on the framework Rails, and we do our best to work with an aproach where we release new features and let the users test and get back to us, in order to have a user-driven process. RunAlong is a service that supports women's health and physical fitness, by enabling women to run safely and stay motivated. We believe that having a strong informal network helps women create new healthy, personal and professional networks. By joining RunAlong and running with your RunAlong network, it will be easier to meet and maintain your set goals. You have someone else to run with, while your activity level and physical well-being increases. We only collaborate and work with companies that contribute to womens health in a responsible way. Our vision and goal is to build the best possible group running site for women to use, both for networking, fun and safety. This project was founded by Vinnova, because we are working with user driven Innovation, something we strongly belive in. The central aspect of developing this site is to let the users define and prioritize what criteria an event-based/group running site should live up to. To conclude, we are a site by runners for runners. The idea for RunAlong was sparked back in 2005 when Heidi experienced she could do just about anything in life but did not feel comfortable running alone in the dark. In Sweden, where the days are quite short during winter, this was something of a problem. In response, Heidi designed a concept for group runs, for female runners, this to motivate more women to run. Quick Tip: I’m going to break the rules and give you a second equipment check tip here.  I lost my iPod headphones somewhere last week.  So I went to RadioShack and bought a pair of those SkullCandy ones.  And here’s what I think.  First they were $20 – so I guess fairly low end.  They are the stick inside your ear canal like ear plugs type.  They come with 3 different sizes of rubber grommets so you can size the plug to your ear hole.  Some people have told me that the little grommets get lost, but mine have stayed put so far.  You want the good or the bad first?  I’ll give you the good, because I try to be a positive person…They fit really snugly in the ear and don’t fall out – even when I’m doing speed intervals.  My stock iPod earbuds always fell out.  Because they go into the ear like an ear-plug they cancel outside noise very well and are very loud, no volume problems.  This leads us to the bad.  Because they are ear-plugs and cancel out the outside noise, you can’t hear cars, children and angry spouses when they are trying to get your attention.  The sound quality is also a bit tinny.   So – I don’t mind them, but I’ve only had them for a week – I let you know if I kill them prematurely with the evil toxic Chris juices.  Outro: That’s it we have successfully buswhacked our way through the biting and thorny underbrush of another RunRunLive Podcast…Episode 111 in the can.  In the upcoming weeks I will do a wrap up interview with Sasquatch on the training plan I just went through with him, we’ll see if we can tease some pointers out of it for you.  I’m also going to get my friend Dave McGilivary, the race director for the Boston Marathon back on the phone for our annual chat.  I’m angling to see if I can get someone to sponsor a tweetup room at the EXPO…we’ll see, don’t get nuthin if ya don’t ask, right?  I’m also going to talk to my friend Mike from the Loco race series about a new race he’s putting on.   You know I’m having fun with this and I hope you are too.   Today I want to leave you with an exercise on appreciation.  There are really two things to consider when you’re trying to get happiness and purpose in your life.  The one you will typically think about first is to get stuff you want and do things that fulfill you etc – in other words taking action to bring the life you want to you.  And you’ll hear that story over and again in the people I interview.  They take action.  As runners we are designed to take action, we are kinetic beings.    But another, less heralded way to bring abundance into your life is to see abundance in what you have.  And the way to do this is to practice appreciation.  Right now, focus inwardly on the things that make you grateful.  Those great and special people in your life, those things and advantages that you have just by getting up every morning.  Just for a few minutes focus on how lucky you are to have someone or something specific.  Really appreciate them.  You will feel your heart fill with a feeling of abundance.  Go out this week and tell 5 people a day how much you appreciate them and watch the karma roll baby.  Pay it forward.   And I’ll be appreciating you when I see you out there…Ciao.  Music: billy_jones-da_love_doctor.mp3 the_disadvantaged-busk_it.mp3 the_gangsters-dance_til_you_drop.mp3 Standard links Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 05 Mar 2010
SIZE: 0.17 MB
Beginner Runner Program

Beginner's running program

DATE: Sat, 27 Feb 2010
SIZE: 40.4 MB
Episode 110 – Josh Cox

Episode 110 – Josh Cox Episode 110 Josh Cox Show intro by: Klaus in German… Intro: Welcome to episode 110 of the runrunlive podcast.  I’m coming to you live, actually a bit half dead, from a hotel room in Canton Ohio.  Went for 7 milers this afternoon and discovered that they are not in favor of proactive pedestrian snow removal here…God put it there, let him clean it up is their motto! But I was fine – had to do a bit of snow-bank hopping but managed to avoid an inelastic Newtonian interaction with the oncoming traffic-meisters.  We’ve got an outstanding show for you today – for today we chat with Josh Cox – famous dude in running circles – American 50k record holder and multiple Olympic marathon teams etc etc – the real deal. A great guy and a gifted runner.   I was surprised talking with folks that more people didn’t know who Josh was.  You may know him better as that good looking blond guy with the ripped six-pack abs on in the Power Bar ads and the cover of Runner’s World.  And yes, ladies, per your request I’ve included a picture as the album art – sheesh! We also are treated to a hilarious song parody by Collin the resurrected runner – who made the mistake of telling me he had a home production studio… You’d better not listen to this one running because you’ll laugh yourself into a ditch.  And this past Sunday I raced the Half at the Hamptons – I was shooting for a 1:30 and came up a little shy… so we’ve got some audio from that too.  Sasquatch was actually more bummed than I was that I missed my time, but I told him 3 out of 5 times on that course I’d get my time…you never know what’s going to happen on race day that’s why it’s interesting! Thanks to Klaus for the intro some excellent Duetsch.  Folks – I don’t know why more of you don’t call in an intro – it’s a chance to get your message in front of a couple thousand runners – so give it a go – I only ask that you keep it brief, relevant and have fun! I’m taking it relatively easy this week with a couple days off and I have to look at my calendar and see what else I want to race besides Boston.  I have some of the classic symptoms of over-training – so we’ll do a little assessment.  I’m heading down to Long Island to visit a college with one of my kids this week.  Remember when I was talking about abundance – well don’t you know a scholarship offer showed up un-solicited in the mail last week, how about that for Karma? I hope you are doing well as we gear up for a busy spring.  I’m busy and mostly content – a little jet-lagged – but every day above ground is an excellent day, yeh? So let’s get on with this show! Audio clips in this episode: Lots of clips from my ½ process Skits, commercials and parodies in this episode: Smoke on the water by Collin – aka Resurrected Runner. Story time: Text here Equipment Check: Love the podcast and just one quick question. what would be a good trail shoe to run in. I enjoy running in mizuno shoes and i really like my mizuno wave rider road shoes, but I am open to diff brands. thanks and keep the entertainment coming.   Well - I think a good starting place is to find the trail 'analog' of your road shoe.  Ask them "What trail shoes is like a mizuno wave rider..."  You can typically use your road shoes on the trail unless it's very technical or their are surface condition problems (mud, snow, etc).  The trails are typically much more forgiving impact-wise so you can get away with less cushion and less heel height.  Careful of the height of the shoe for ankle rolling.  C-,  Featured Interview: Josh Cox Quick Tip: Text here Outro: Thank you for listening to the RunRunLive Podcast – We’re going to wrap it up right here right now because I have stuff to do man! Can’t be lolly-gaggin around podcasting all night long.   That song that was wedged in there between clips was “supersonic” by Bad religion and the music to take you out is going to be “Outlaw” by the Lordz with Tim Armstrong… All available from the Podsafe music network.  Coming up have a couple great interviews on the schedule. Got Heidi from Sweden who created RunAlong.SE a site for women runners in Stockholm.  I’ll get Josh the Speedy Sasquatch on and we’ll pick apart my recent training plan to see if we can tease out the method behind his madness and lots of other great stuff.  Don’t forget to sign up for the Groton Road Race in Groton Massachusetts on April 25th at I’ll leave you with a little detail from my race on Sunday.  I started out pacing the first few miles with a guy and we were both targeting the same goal so we agreed to work together in the wind.  As I started struggling up that hill into the wind in the 4th mile he saw that I was starting to break my form and he tried to talk me through it.  Saying, take deeper breaths, relax, stop fighting it, the same sort of thing I have done for many suffering runners in many races.  Just before he took off and left me he turned to me and said; “My son died last year.  He was 16 years old.  He had cancer.  The doctors said he wouldn’t live past his 4th birthday, but he lived to be 16.  You gotta remember how lucky we are.  Let’s run for Michael, come on.”   I’ll see you out there. Music: Links and text here Cool! No prob - here's the pic. John Segesta is the photographer and it was shot at a PowerBar shoot. If you can somehow give them credit that would be cool. Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 19 Feb 2010
SIZE: 42.6 MB
Episode 109 – The Utah Valley Marathon

  Episode 109 – The Utah Valley Marathon Episode 109 Show intro by: The Resurrected Runner - Intro: Hello and welocome to the 109th episode of the RunRunLive Podcast.  This is Chris your host and I hope you, my friends are doing well.  I’m in my taper week for my target ½ marathon.  If you have been paying nay attention to my ramblings you’ll know that I’m trying to break 1:30 for the half and I’m running the ½ at the Hamptons in NH on Sunday February 21st at 11:00 AM East coast time. I feel fit I think I’ll have a good day.   The weather is looking good so it’s all up to fate and the Gods of running now.  Did my last easy training run today a little 5 mile jog in the slush.  I’ll take tomorrow Friday off and maybe go for a short jog on Saturday to wake up the legs.  We’ll talk a little about my pre-race routines and how to come to grips with taper madness today.   I’m interviewing Gary from the Utah Valley Marathon.  We met on Twitter and I found the event interesting – hope you do too.   I like smaller races in cool places.  I haven’t spent any time in Utah, but it sounds very pretty.   Jen from Minnesota was kind enough to read a story into audio for me – it’s called “The Minnehaha Express” and it’s about running on railroad tracks.  I know how hard it is to read my obtuse prose wiwth its weird back-ended sentence structure, $5 vocab words and literary references and I think she does a laudable job.  You can find her podcast on iTunes – it’s called “Running From…” So let’s lock and load and on with the show! Audio clips in this episode: Chris ice bath – Westford Knight.  Skits, commercials and parodies in this episode: none Story time: The Minehaha Express By Jen. Equipment Check: Let’s talk about shoes.   As Runners we have a crazy relationship with our shoes. We love our shoes. And one of the questions we always get asked is “what kind of shoes do I need to get”  And the reason that there are so many rich shoe companies is that this is a question that has no answer.  But when we do find a pair of shoes we love we will sacrifice all our capital to get them! I have run in all kinds of different shoes.  Many different brands.  I have fallen in and out of love with companies and shoes over the years and I suspect you will too.   You can make some gross filtering assumptions like you need cushioning or control or neutrality but the bottom line is that it is a personal preference and you’re just going to have to run in those shoes and find out which ones do it for you.   There is no silver bullet.   You will also find that your requirements may change over time as your running changes.  As you do more tempo and speed work you will find that you will need faster and lighter shoes than those clunky old trainers you started in.   I currently, and usually, have 5-6 pairs of shoes kicking around.  I have 1-2 pairs of road shoes and I’ll rotate those.  I don’t keep a journal of the miles in the shoes, I just go by feel.  You can tell when they are wearing out; you can feel it in your legs.  I also have 1-2 pairs of Trail shoes that I’ll rotate through.  Trial shoes tend to last longer because the surfaces are softer.  And finally I’ll have at least one pair of ‘fast’ shoes.  These are lighter shoes I use for speed work.  Currently my fast shoes are NB 800’s…  So I don’t know if that is helpful, but at least you’ll know that when your significant other starts giving you crap about having 9 pairs of running shoes you’ll know you’re not alone.  It’s a personal preference.  I look for bargains and I’m not afraid to experiment.  This means I throw away or donate a few pair, but in the end it works out.    Featured Interview: Description here Links   Quick Tip: Taper madness.  This is what runners call the emotional state of a runner in the easy weeks leading up to a race.  What happens is that you’ve been focused on your training and all of a sudden you hit a week of relative inactivity.  It is amplified by the intensity of the final weeks of your training – the drop off combined with anxiety over your upcoming race can make normal people crazy.  It usually manifests in anxiety or nervousness or depression like symptoms.  I get grumpy.  Even though I know what’s going on, I still find myself sweating over the upcoming race and at loose ends.  It’s almost like you get addicted to the training cycles and you go into withdrawal.  So what do you do?  How do you counter act taper madness.  Well first some things to watch out for. First thing you have to watch out for is over eating because your nervous.  Second thing is to try to train hard and skip your taper – that’s a no no too… Don’t try anything new or experiment during your taper.  Just try to relax as best you can.   Some things you can do is first, realize the symptoms so you can engage your big brain and not react with your animal brain. Second focus on stretching more and longer. Third visualize the race.  Drive the course if you can . Picture what you are going to do when. Visualize finishing strong and how it is going to feel to run well and strong.  Finally – get more sleep and just enjoy the time off.  Taper madness won’t ever go away, but like any other stressful situation, you can learn to manage it.  Outro: Ok that’s it. Episode 109 in the can!  Got my race in 3 days, we’ll let you know how that turns out.  I’m in pretty good shape so I’ll probably just continue training and shoot for a good time at Boston.  And by Boston I mean the venerable Boston Marathon.  Perhaps you’ve heard of it? Speaking of which – this will be my 12th qualified Boston Marathon.  Let me know if you have any requests for what you’d like to hear for race weekend.  I mean it’s old news for me – but if you’d like to pile on the vicarious band wagon give me some direction for how to help you experience Boston through me.  Should be fun.   I missed some of my favorite spring races, The Derry 16 miler, The Cape Elizabeth 10 miler and the Martha’s Vineyard 20 miler, but I can still jump in on some of the others like Stu’s 30k and the Eastern States 20.  It’s all good.  Next week we have an interview with Josh Cox.  It’s a great chat – don’t miss it.  I’m working on some other cool stuff too.  Activity for the Groton Road Race is accelerating…if you haven’t signed up please do so now at  These are busy times in the CYKTRussell household.  I’m reading a book right now by Jack Canfield called “the Success Principles” and he has an interesting take on rejection.  You can say the same thing about failure in general.  He says that rejection is a myth. For example if you were to ask that special someone out to dinner and they say ‘no’ you havne’t lost anything.  You weren’t having dinner with them before you asked. Nothing got worse, you haven’t lost anything – it’s stayed the same.   I would say you can apply the same thinking to anything where you feel there is a risk of failure.  Hey, you didn’t have that goal before you tried, so if you miss it you haven’t lost anything.  And actually you have gained because you have learned.  At the very least you have learned one way to not be successful.   The real tragedy is not trying, not taking the perceived risk, because then you definitely won’t achieve anything.  Think about it as slim as the odds for success may appear to you they are definitively better than the odds of success if you don’t do anything.  What’s the worst that can happen?   So let’s make a pact you and I to attempt something that scares the bejesus out of us this month, to set a goal that sounds just a little crazy, and when we both succeed I will see you out there.  Music tonight, after you thought I found all the Rancid songs on the podsafe music network, no no no – I found one more this is a number called Hold On by Tim Armstrong who is the lead singer for…yes you guessed it! Rancid!  Have a great week and pray for me this weekend!    Music: arlin_godwin-madness.output.wav tim_armstrong-hold_on.mp3   Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804  

DATE: Fri, 12 Feb 2010
SIZE: 44.4 MB
Episode 108 – 100 Pushups

Episode 108 – 100 Pushups Episode 108 – Steve Speirs and the 100 Pushups phenomenon  Show intro by: Kimberly Russell, @kiperson –  Blog =  Intro: Hello and welcome to episode 108 of the RunRunLive Podcast.  Welcome.  We’ve got a great show today.  I feel like we’ve had this conversation before?  It’s like Groundhog Day all over again.  But repetition is the tool of mastery, right?  This is Chris your mid-pack mastermind and meandering maniac master of ceremonies.   How is your winter going?  Is it the winter of your discontent?  Are you thigh deep in snow?  Decorated with icicles like stalactites in a hoary cave redoubt? Relax – it’s all good, spring is right around the corner.  The days are getting longer and the spring racing season is upon us.  Unless you’re in the southern hemisphere, then, I ‘m afraid to say, you are on the edge of winter my friends. But, it’s still all good, because without winter how could we appreciate summer?  I remember working in Quebec where summer is known as 4 weeks of bad ice-skating.  When it got to be July and August everyone would be outside and celebrating.  Driving around in convertible cars and motorcycles.  It was a joyous Diaspora of summer.  A desperate celebration of summer.  They appreciate the warm weather.  Today we have our Valentines special.  We’ve got Steve Speirs, the British Bulldog in the hot seat to talk to us about the 100 pushups program.  We’ve got a love poem from our friend Steve Chopper from the mile-with-me podcast and Eddie Marathon, who has a great radio voice, is reading a story about the warm Las Vegas desert.  So – Grab your sweetie, cuddle up and let’s get our butts in gear and take it to the streets! On with the show! Audio clips in this episode: Skits, commercials and parodies in this episode: Steve Chopper and a love poem.  Story time: Eddie Marathon with the Red Rock Run Story.  Equipment Check: Here’s a quick equipment check for you.  When I’m out running in the winter I’m usually wearing gloves. And because I’m wearing gloves I can’t use the tuning dial on my iPod because it is touch sensitive.  I found out tonight that if I wet the tip of the gloved finger I can trick the iPod into thinking it’s bare skin without having to take my glove off.  Yup – that’s it.  Featured Interview: Steve Speirs – the British Bulldog with 100 pushups. Quick Tip: We’re getting into that time of year where people are in the 4th or 5th or 6th week of their spring race training programs.  I have a warning for you.  This is the time when most inexperienced people get injured.  You start to feel really strong because of the training effect but your connective tissue hasn’t toughened up yet.   Stick with your program.  Don’t decide to throw in an extra set of hill charges or swap out a 16 miler for a 20 miler.  You have to stick to your plan.  You can’t get to the finish line until you get to the starting line.  If you’re feeling peppy, throw in some extra stretching, yoga or core – don’t do any extra miles or any back to backs or any big increases in intensity outside of your plan.  Have some discipline.  Outro: You, my friends have rowed your way to the end of another long stream of consciousness know as the RunRunLive Podcast and Episode 108 is in the can.  So we had better paddle for shore before we plunge over the edge into the precipitous torrent of no return.  (It doesn’t mean anything, I just like the sounds of the words and I a big metaphor/simile user – got me through 8th grade English class)  We have some excellent stuff on the horizon.  I’m going to talk to Gary about the Utah Valley Marathon and interesting little event up in Provo that goes right by the Redford’s Sundance residence.  And then I had a terrific and compelling talk with Josh Cox.  A really good and inspiring talk – so don’t miss that one.  Don’t forget to sign up for the Groton Road Race up here where I live, about 40 miles north west of Boston.  $20 entry fee, beautiful closed course and the undying love and gratitude of cyktrussell.  Come up and run with us – I’ll make sure we take care of you. I had scheduled the Hyannis ½ marathon as my target race on Feb 28th but my daughters early acceptence college choice decided to do an orientation on that day, so I pulled some strings and rescheduled my target race to the ½ at the Hamptons in Hampton NH, one of the Loco will run for beer races.  A nice flat course.  Should be able to take an honest sing at the 1:30 marathon there.  It’s a shame because there were going to be a ton of tweeps at Hyannis and it’s their 30th year so the swag was going to be killer, but family first, eh?  I am also going to sign up for and run the San Diego RNR marathon with my crazy mountain bike friends – that should be a hoot.    Happy Valentines Day – next month is my 25th wedding anniversary and I’m in negotiations with my wife on taking a couple days off.  She wants to go to the Philadelphia flower show! Yikes.  Last week we talked about abundance.  This week I want to talk to you about accountability.  Why does coaching work?  Why does the support of friends on Twitter and Dailymile help you get out the door and keep on track to your goals?  Because it creates an accountability.  Everyone knows it’s difficult to blow off a run when you have a friend waiting for you.   You need to get an accountability partner.  It can be an official or unnoficial coach.  Either in real life or virtual.  Someone to share your successes, commiserate in your lesser successes and kick you in the butt when you need it.  It can’t be someone you are married to or otherwise emotionally bonded with.  Find a friend and make a pact to keep eachother acountable.  Share your goals and work together towards them.  No man or woman is an island and you will find that one plus one is mcuh more than two.  And as you are being accountable keep your head up, cuase I’m watching too!  I’ll see you out there.  Music tonight from the Podsafe Music Network is mark_pickerel-codys_dream.mp3 Enjoy your week people and send me some positive waves.  Music: Links and text here “Love Machine” by the Miracles “Love Dog” by Chris Jurgenson mark_pickerel-codys_dream.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 05 Feb 2010
SIZE: 44.5 MB
Episode 107 – Bruce And Get That Next Job!

Episode 107 – Bruce And Get That Next Job! Episode 107 – Bruce Dreyfus and get that next job.  Show intro by: James - alroadrunn3r on Twitter Intro: Hello and welcome to episode 107 of the RunRunLive Podcast.  This is your host the inimitable instigator Chris.  I’ve got a excellent show for you today.   I’m interviewing a friend of mine Bruce Dreyfus from Get that next job.  He is an expert in how to find a new job.  I know that this is a podcast about running but I thought this would be something interesting and valuable for you.  I’ve gotten a ton of value from working with Bruce and I think you will too.  And I think, especially in today’s economy, looking for a job or being afraid of losing your job is such a disempowering experience.  I think we as endurance athletes, whether old-hands or beginners are people who take positive action consistently to make themselves and their world better.  So I wanted to share with you a way to flip this disempowering thing over on its head and make it an empowering thing, take the helplessness out of it and make it just another goal to be executed.  My message to you would be don’t ever try to hang on to a crappy job that you hate.  Don’t ever feel like you’re not good enough.  As a hiring manager I can assure you that there are plenty of companies and hiring managers out there who are looking for a person to solve their problem.  You are selling something that they need so don’t let them disempower you with the process. Even if you’re in a job you should take the time to think about what makes you valuable and be ready – it will give you piece of mind.  One thing I noticed while editing was that Bruce had music on in the backround in his office, so you might hear some of that filtering through.   It’s been a great week.  My training is going super.  Sasquatch has effectively made me 20-30 seconds a mile faster for my goal race and I feel awesome!   We’ve got another song by KelownaGurl – back for an encore by popular demand after her stirring ‘snot-Rockets’ rendition.  And we’ve got Matt Swanson – the crazy runner doing a panopoly of imitations from the movie “Office Space”.  And we’ve got Rich Davey reading a story about race volunteers from one of my books.  So the good news is you have less of me to listen to! And we’ve got at least two turtle doves and a partridge in a pair tree … so on with the Show!   Audio clips in this episode: Matt Swanson – the crazy runner Skits, commercials and parodies in this episode: KelownaGurl with Dehydration.  Story time: Text here Equipment Check: Text here Featured Interview: Bruce S. Dreyfus, Transition Methodology Coach   Home of the Tri-Fold Presentation Program   770-579-6050  office 240-536-4072  efax  Links Quick Tip: Text here Outro: That’s it folks we have perambulated to the end of yet another RunRunLive Podcast Episode 107 in the can.  And we did not talk too much about running – but I hope you found it useful and entertaining.  I try to be a good dinner guest and listen more than I speak and avoid religion and politics.  Coming up I interview Steve the British Bulldog about his famous 100 pushups program and believe or not I’m in discussions with Josh Cox for an interview.  All you New Englanders I expect to see you at the Groton Road Race on April 25th in Groton Massachusetts.  If you want to visit us I can probably get a club member to put you up for the weekend.  There is nothing as glorious as New England in the Spring.  I’m running long today so I’ll close with a note on abundance.  This week my theme has been abundance.  Your life will improve drastically if you approach the world from a point of view that the universe is abundant.  If you can rewire your thinking to come from a mindset of abundance you will attract health and success.   This is important.  Because you hear it all the time and I have to work to not fall into this trap myself, this is the trap of negativity and scarcity.  If you are walking around with a scarcity mantra filling up your head and your life you will miss opportunities and push away success and wellbeing. Do you wake up and go to bed everyday thinking about the bills you have to pay and the problems at work and all the other negative stressors? This puts you into a closed and defensive world filled with fear.  No one wants to be associated or to do business with or to hire or to promote that fearful closed in person.   However if you look at the world as an abundant place with endless opportunity you will attract positive people and real success.  You will have the strength and courage to say ‘no’ to things that are wrong for you.  You will essentially give off the vibes that make people want to be with you and you will attract that abundance that you deserve.   Here’s your homework – I wrote a quick mantra for you to read in the morning before work and at night before bed and think about while you’re running.  Do this for 30 days and be ready for abundance to come into your life.   Ready? Here it is:  “I will live with a philosophy of abundance and without fear.”  Good luck my friends.  I’ll see you out there.  Music tonight from the podsafe music network a bit of a quasi-reggae bar song I found called -when_jehovah_comesdont_get_caught_with_your_pants_down by souldub Ciao! Music: Links and text here Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 29 Jan 2010
SIZE: 41.1 MB
Episode 106 – Jim McDannald and the Track Geek iPod App

Episode 106 – Jim McDannald and the Track Geek iPod App Episode  106 Show intro by: Prakash @_Prakash on Twitter Intro: Hello my friends, this is your friend Chris and welcome to the 106th episode of the RunRunLive Podcast.  Today is the iPhone app episode.  We are going to talk to our friend Jim McDannald who has written the track geek iPhone app about how that whole process works.  I was curious, so I figured you might be as well so all is revealed in this riveting piece of audio journalism.  Also it’s a bit ironic that the new iPad got released today while I’m putting this together.  See how it works?  It’s all just Karma! So I’m back in the states this week, no travel.  Getting some good work outs in.  I told the Sasquatch to load me up.  I feel really strong and fast.  And it makes me happy.   Sasquatch is doing a good job.  He’s actually easier on me than I am on myself and I think I’m getting stronger because I’m not over-training as much as I usually do.   I’ll sort through the Amsterdam clips I recorded and see if there is anything worth putting in here.  I’ll do some treadmill tips.  And of course we’ll have the usually dancing ponies, talking dogs and sapient aliens to keep you moving along.  Big news at the Russell house is that one of my offspring here got into her first pick for college and she was pretty happy about that.  I’m happy for her too.   Hey how about Prakash’s intro.  If I could role R’s like that I’d be popular with the ladies, huh.  Well enough foreplay! On with the show!       Audio clips in this episode: Text Here Skits, commercials and parodies in this episode: “The iPhone App” with Joe Bears The handy dutch travel phrases with D2   Story time: Text here Equipment Check: I got asked about Treadmill tips today.  I know many of you are new to the podcast, so you probably don’t remember, but I did a whole series of interviews with treadmill manufacturers and users back around the 40th episode.  I called it the Tread-Mil-a-paloosa.   They should be on my website.  I know I’m still missing a bunch of episodes, but I’m working on it! Just go to RunRunLive and you’ll be able to find those back from Oct and Nov of 08.  Some of the take aways were that if you’re a serious runner you don’t want to buy a cheap one – you’re going to need to spend $2k or more.  The other big trend was treadmills with integrated entertainment systems.  Yes I run on a lot of treadmills.  I find there are all different kinds with all different programming.  My caution would be that you can’t just transition directly from the road into high mileage or intensity on the TM.  It’s a slightly different mechanics and you’ll hurt yourself if you don’t ease into it.   I like the TM for intervals and other runs where I’m trying to run a specific distance in a specific time.  I like the exactitude of the treadmill.  I personally find it a little more forgiving and a little easier than running on the road or the trail so I set the incline at .5 or 1.0 to even things up.   Most of them will have some programming options.  One of those options will be some sort of intervals.  Meaning you can tell the machine that you want to do 6 X 1600 at a 7:00 pace with 2:00 rests in between at a 8:30 pace – for example.   I’ve found 3 different programming scenarios.  The first is that it asks you for the total time and then you have to split the intervals out from that – which is silly – but if you run into one of those models you’ll need to calculate your total time of the workout before you start hitting buttons.  The second let’s you enter interval and rest but slams you right into the interval without any warm up so be careful with those – that first lap can be exciting.  You can always swap the interval and the rest to trick it.  The third gives you a warm up period equal to your rest period.  Another thing is that they typically want speed as an input not pace so you have to know before you start that 7.5 miles per hour is an 8:00 minute per mile pace.   It’s a great simulation of running and a very valuable work out tool.  That being said the treadmill does not replace the road or the trails.  You still have to do your training on the surfaces and in the conditions your race will be in or you’re cheating yourself.   So, next time you’re in the gym and there is some hairy old guy slamming out miles and throwing sweat rockets everywhere – say hi – it might be me.  Featured Interview: Links Jim McDannald @trckgk on Twitter Quick Tip: I have a follow up on that treadmill tip.  I got all geared up for a tempo run today that I knew was going to be a challenge.  I said to my assistant “I’m going to get out and run now to beat the snow.” Sure enough when I get out there I’m running into a snow squall.  You just can’t simulate that kind of thing on a treadmill.  I could have run inside today but I would not have gotten the benefit of the hills and the weather.  My target race isn’t going to be inside on a treadmill!  Get outside and feel the roads and trails!  At least once or twice a week.  It’s good for you! It will make you stronger! Outro: Great – that’s a wrap, another weird and wonderful episode of the runrunlive podcast in the can.  Can you tell I was trapped in a hotel room with nothing to do?  There’s some free advice for you; don’t ever leave smart-creative people or border collies alone with nothing to do – they’ll make up their own games and you may not like it.  Next week I’ve got a special interview.  This is not necessarily about running but I thought you would find it interesting and valuable.  My friend Bruce has a transition consultancy and has a whole methodology on how to find a new job.  It’s something that I’m enthusiastic about and I think you may learn some new tricks as well.  By poular demand I’ve talked Kelowna gurl into singing another parody song for me – where like Simon and Garfunkel, Rodgers and Hammerstein, Fred and Ginger, Bert and Ernie, Brad and Angela…Hmmm…should have quit while I was ahead.  I’ll leave you with a simple thought.  Don’t let other people tell you what you can and cannot do.  The world is full of people who are happy to tell you why you can’t do something, why it’s a bad idea and all the things that can go wrong.  They’re not talking about you, they are talking about themselves.  So smile and move ahead.  What’s the worst that can happen? You learn something, right?  I had one of my best and most valuable workouts today and I did not accomplish the target pace that Sasquatch had laid out for me, so technically I failed, but I learned more about my fitness and myself from that than I would have by playing it safe.  Don’t let anyone tell you what you can’t do.  Get mad.  Do it anyway and prove them wrong.  And don’t’ let me catch you back-sliding ‘cause I’ll see you out there my friends and I’ll be watching you.  That earlier music was a cover of dead bodies by Rancid and next I’ve queued up a nice long happening groove for you hep-cats by Skankin Pickle called Thick Ass Stout.  Both were gleaned from the Podsafe Music Network – Enjoy - ciao Music: Links and text here Standard Links: Http:// Cyktrussell At gmail and twitter and facebook  Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=boo ks&qid=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 22 Jan 2010
SIZE: 39.3 MB
En Episode 105 – Elective Amputation with Richard

En Episode 105 – Elective Amputation with Richard Episode 105- RunRunLive Show intro by: Kris Wheeler – 5wheelsrunning Intro: Hello and welcome to episode 105 of the RunRunLive Podcast. This is Chris with a ‘C’, the mad dog and your effable and august host. Welcome back. It’s been a strange few weeks and life keeps wheeling along at a breakneck pace. How are you? How’s your running going? One quick correction – in the interview last week I referred to the Boston Marathon as being on April 20th this year, it is actually on the 19th – sorry to have scared you. It’s a different date each year because it’s a Monday holiday the third Monday in April. It’s easy for me, I’m just rolling out of bed and hitching a ride 15 miles down the highway to Hopkinton, I don’t have to buy a plane ticket or book a hotel. Today we have a very, very interesting interview with Richard who had his foot amputated so that he could continue running. Very interesting and beyond that he’s a guy with frankly a great attitude. We’ve got some other random audio bits, the flotsam and jetsam of my training, as is the stuff of my trade. If you’re new to the show, maybe you are a recipient of a holiday iPod or have thrown yourself into a ‘new you’ get-in-shape program in the New Year, welcome – please stay with it. We will help you. We love company. And by ‘we’ I mean the millions of runners who haunt this world. Have you noticed that we are in the middle of a running boom? So Welcome, my friends. I offer my bleak and pitiful audio inducements to continue your forward progress…or PROgress – see I’m multi-lingual, I speak fluent Canadian and UK with a smattering of Australian and I’m passable with Californian and at a total loss with Texan…but, what I do possess and posses firmly, is a love of running. Some might say I’m obsessed or obsessive, pero, aucontraire mon ami, mis amiga y amigos, I see it not as an obsession but as the key to the kingdom of health and sanity and happiness. Yeah – I love running. And I’m here to bring that love to you. Because through all the joys, triumphs and shipwrecks of our lives, this thing, this gift, this running buoys us, humbles us and is a constant and measuring force. Take a deep breath. Hold it for a count of two. Now release it and when you release it release your stress and fears. Pawn your anxieties. And On with the Show. Audio clips in this episode: Ice bath chronicle…Hilly Harvard Run Skits, commercials and parodies in this episode: Groton Road Race commercial Story time: Text here Equipment Check: I had a great question about sunglasses. The question was how to keep them from fogging up when you’re running. Backing up a step everyone should know that protecting your eyes is a good idea and that runners are more susceptible to damaging their eyes due to the amount of time they spend outside in the sun. You can wear a hat to block the sun from your face, but this only blocks the sun from above. Many times the sun will reflect up, especially in the winter from the snow, or from the water if you run along a lake, ocean or river, or even from light colored surfaces, like cement. So wearing sunglasses is good practice. I usually go to one of the big box retail stores and rummage around in the cheap sunglasses for something suitable for running. I look for something lightweight with UV protection and not to tight fitting to the face. They have to be able to vent or they will fog up. I confess to never having bought the expensive sunglasses that are made specifically for running. The Yankee in me prevents the dispersal of $100 for a pair of sunglasses. I have bought sun glasses at race expos. These I have found to be twice as expensive as the cheap retail and not of a discernable higher quality. Of course I’m willing to wear test any expensive glasses my friends at Oakley or Ray Ban want to send by – I’ll give you a fair and impartial review. But the bottom line is that if you have the right fit, and there is enough air flow, they shouldn’t fog up. I find mine fog up when I heat up and if I slide them down onto the end of my nose for a few minutes to let some air in, they clear up. You can always use the old SCUBA diving method and spit into them, rinse the spit with water and this will slow fogging. There are also anti-fogging solutions that you can buy specifically for this purpose. I use to use them in my mask when I was diving. I’m sure you can get them online or at a dive shop. Did you know I’m a certified SCUBA diver? Any of you old enough to remember Jacques Cousteau? Behold the mighty Nautilus as he goes about his business on the sea floor… But in summary – of and when you find the right pair of running sun glasses – guard them with your life – they are a rare and wonderful accoutrement. Featured Interview: Richard - Amputee Links Quick Tip: Had an interesting set of questions from Sweet Daddy D about hill training. He asked if running a hilly route qualified as hill training. And the answer is yes and no. Certainly the more hills you work into your normal running the better able you are going to be to handle them in an event. But just running a hilly route is a bit non-specific if you intend to race a hilly race. What I’ve found is that when beginners run hills they tend to change their mechanics on the hills, meaning they run slower, shorten their stride and hunch over into the hill. This is not a good way to train if you intend to race on hills. Essentially you are practicing struggling on hills and I’m not sure that is a useful skill to bring to a race. A great way to get the specific work out you need for a hilly race is to run that hilly route at a constant effort level and without degrading your stride or mechanics when you go up and down the hills. Practice holding you normal running form. Stay upright. Focus on lifting your knees. Pretend you have strings or elastic bands tied from your hands to your knees so that each time you bring your hand up it pulls your knee up. Don’t worry about speed. Run by effort level. Your effort level should go up but not to the point where you are suffering. Find a strong ‘normal’ stride that you can use on the uphills and practice it on the hilly route. When you get good at the mechanics of uphill running – then you can add some effort. Go out on that same course and run at a tempo effort level with those same strong mechanics. So an 8 on a 1-10 scale. Make sure you run through the tops of the hills and practice active recovery on the down hills. This type of tempo hill run is an incredible work out and will make you a hero on the race course as you pass all the rest of the panting masses on your way to victory. Outro: Well folks – that’s it you’ve gotten 45 minutes older and not a wit smarter or better by listening to yet another fulsome episode of the RunRunLive Podcast. I’m recording this from a trip to the Netherlands. I’ll try to collect some musings and send them over to the extra mile podcast. Next week we are going to talk to Jim who has created a iPhone app for track geeks…with all the noise about iPhone apps I was interested to understand the mechanics of it all and thought you might be as well. I still have on my to-do to clean up my web site and get all my old episodes up for you, but I’m challenged by having the great fortune of too many opportunities to add value and am forced to triage my activities as best I can. There are so many things I want to do but they flee from me each day like a school of frightened minnows. I read an interesting article about living in the present this week from a newsletter. The author said to forget about yesterday, it is gone. And forget about tomorrow it is an unknown. He said the only real time is right now, today. When today is gone it’s gone forever. When tomorrow comes it will be another today. His point was to not carry the baggage of yesterday around with you and let it ruin your today. And as you have heard many times, I’m sure, the past is past, you can’t do anything about it, but you can change today. You can decide right now what you are going to do. You can decide whether today is a good day or not. It is a decision you make. The day doesn’t make a decision to be good. You make the decision to have a good day and you should because today is the only sure thing you have. So choose well my friends, choose today to be the corner stone of a grand structure, a towering pavilion of happiness and fulfillment. And as you architect your pavilion look about you, because you might see me and I’ll see you out there. Music tonight is a ditty named Jaquie from Transcendence go find it on the podsafe music network. Give the starving artist some love. ‘cause they’re doing what they can to color our world and should at least have Ramen Noodles to eat. Ciao, Music: transcendence-jacquie.mp3 travesties_and_transgressions-lord_have_mercy.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&q id=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 15 Jan 2010
SIZE: 43.5 MB
Episode 104 – Martin and Marathon Quest 250

Episode 104 – Martin and Marathon Quest 250 Episode Show intro by: Steve from Intro: Hello and welcome to episode 104 of the runrunlive podcast. It’s been a long and weird week. I had a one day trip to Atlanta that caused some minor disruptions in my sleep patterns and training. Just couldn’t find the time to get my Tuesday hill work out in with the crappy cold weather and the travel it just didn’t get done. Sometimes even I don’t get my run in. In these situations I try to at least get some sort of stretching and/or exercise done so I don’t have to post a zero. You do what you can and try not to stress about it. Sometimes it’s better to take an extra rest day then to miss your sleep or try to shoehorn in a work out – that’s how you can get injured. I had an interesting occurrence at the hotel Wednesday morning. I went over to the workout room early to use the treadmill. I was two miles or so into a run when Mother Nature called as she often does in the morning when my schedule is funky due to trains planes and automobiles. I stepped of to take care of things and when I got back some guy had jumped in on the treadmill. I got bitched. There was only one treadmill. The ironic thing was that this guy was obviously not a regular exerciser because he was basically in street clothes, but I didn’t have the time to wait him out. Those of you who belong to health clubs or other shared spaces will have noticed the “January effect” is in full force this year as hordes of new comers do their once a year new year’s resolution dances. Come February the great bulk of them (pun intended) will no longer be showing up. And so it goes. But I think you should make a special effort to try to help the new comers and see if you can give them some tips to stay with it. Today we have Martin from Marathon Quest 250 who is an interesting chap from Canada who is running 250 marathons for a kid’s charity this year. There is a little wind noise in the audio because I was out walking Buddy the Wonder dog in the neighborhood while I was talking to Martin. If it bothers you too much, let me know and I’ll give you a full refund. Just picture me with the Border Collie talking to myslef on a blustery 15 degree night in New England! We’ve got some awesome audio bits for you today as well. A supper recitation by Greg Strosaker of his famous “Runner’s Manifesto” and Mark the Bama Runner reads a story from one of my books. Not to keep you from the content you’re craving for too much longer, but I’ve gotten a ton of great emails and friend requests this last couple weeks and I appreciate them all. Really. Like everyone else I sometimes wonder if it’s worth the effort and your sweet words of encouragement fortify me to stand fast, As Sir Winston Said “Like an iron stake in the frozen ground”. Thanks a bunch – you keep me going. If you want to find me on Facebook, Twitter, Gmail or any other social media circus it’s cyktrussell that’s Chris-Yellow-King-Tom-Russell –two esses two ells. Send me a friend request, shoot me an email – and I’ll come to your house and spy on you form the bushes in your front yard. Seriously - Let me know who or what you’d like to have on the show and I’ll make it so. Keep it coming and I’ll keep it going – on with the show. Audio clips in this episode: Mark the BamaRunner with ‘the stinky shirt intervention’ Chris with an ice bath episode Greg Strosaker with the Runner’s Manifesto. Skits, commercials and parodies in this episode: Text here Story time: Text here Equipment Check: Text here Featured Interview: Martin from Marathon quest 250 Links Quick Tip: Text here Outro: Thanks for somnambulating through the frozen wasteland of yet another episode of the Runrunlive podcast. Hope We were able to entertain and inform you on your long journey from the sweet grass to the packing house. I have a couple interviews coming up for you. The first is with a podiatrist and runner out in Eugene who has created the Track Geek Iphone App. I’m going to have an iPhone app, yeah? For $4.99 you can have your ring tone be my furry face saying something inane…or better yet, Buddy barking. What do ya think? After that I’ve got what should prove to be an interesting interview with an amputee runner. I’ve got a business trip to the Netherlands next week that is going to cause me to miss the Derry 16 miler, and that’s a shame but if you’re a fisherman you have to fish when the fishing is good or your family will starve. And we don’t want the little Russell’s to starve, now do we. I’m working with Speedy Sasquatch and I’m 100% focused on getting to the starting line of the Hyannis ½ marathon healthy. Then I can race it! To take you out I want to talk to you about taking the time to understand the impact of personal risk on the people you deal with on a day to day basis. I interact with many people in my life and sometimes under fairly stressful situations where I’m trying to influence their decision making process. What I find is that most of us fail to appreciate the enormous personal risk that the people we deal with tie to their decisions. If you understand this principal and take simple steps to recognize the risk you can really help people and be successful yourself. When you see people struggling to make a decision, you can wrongly assume that they are worried about money or time or some other decision making factor. I’m here to tell you that most of the time people are primarily worried about looking stupid. They are afraid of being seen screwing up. What you need to do is recognize this personal risk. It’s not about you – it’s about how you can help remove the risk of them losing face. Here’s the tip. Next ime you’re in the situation where you are trying to get someone to do something say “Bob, I realize that you have risk in this decision, you don’t want to screw it up, and here’s how I can help you avoid that…” If you bring the personal risk out into the open it lets the air out of it. Most of us don’t get it. We don’t put ourselves in the other person’s shoes. We prattle on about us and what we want. Try this with your Boss, your customers, your spouse or your co-workers. Watch how their whole body language changes when you make that personal connection by verbalizing and recognizing their personal risk. I know that’s a bit deep but we try to add value here where and when we can. So as you’re trying to figure out just what the heck I’m talking about – I’ll see you out there. Music tonight is by the band twelve34 and it’s a song called transmission and is from the podsafe music network. Music: twelve34-transmission.mp3 preface-your_moms_age.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&q id=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Sat, 09 Jan 2010
SIZE: 40.6 MB
Episode 103 – Hal Higdon and his new novel “Marathon”

Episode 103 – Hal Higdon and his new novel “Marathon” Episode 103 Show intro by: Utah Valley Marathon - > Intro: A ‘road episode’. Today we interview Hal Higdon and talk about our travels. Audio clips in this episode: Chris Talks about a nice Precor treadmill workout in Racine. Chris Talks about the view from his hotel in Pittsburgh benuts-turn_off_your_radio.mp3 Skits, commercials and parodies in this episode: No time for that! Story time: Text here Equipment Check: Text here Featured Interview: Hal Higdon and his new novel “Marathon”. vel.html Quick Tip: Joe Bears and running your first trail marathon. Outro: OK my friends thanks for going on the road like Jack Kerouac with me this week. Hope you enjoyed the trip. Next week we interview Martin who is running 250 marathons in 2010 in his Marathon Quest 250. If you want to see me in the flesh – IronManBobby put up the video podcast of the interview we did before the Marine Corp Marathon and I don’t look too freaky – it’s actually quite reasonable. Just google ironmanbobby all one word. I’m coming to you live from the Pittsburgh airport – One more plane ride in the snow and then I get to drive home. The beauty of traveling from west to east in these slow moving storms is that you get to enjoy them all week long! I talked to someone in Atlanta this morning and they said they got an inch of snow and the city is paralyzed. 27 car pileup on 285 this morning! I my training is going great – even with the cold I’ve had for the last 3 weeks I managed to run a strong race on New Year’s Day and went for my traditional ocean plunge in the Atlantic. Next up for me is the Derry NH 16 miler. I monster of a hilly race in January. I aggravated my Achilles last weekend by running 19 miles in the woods in the snow the day after my race – But that’s something I know how to handle and just requires a little proscriptive stretching. I think my 1:30 half is within reach in February. Good luck to all you winter marathoners. I want to leave you with something to with something to think about when you hit the wall. This is your mantra. The warrior is within you. The warrior is within you. The warrior is within you. When your warning lights begin to flash and you feel yourself losing altitude don’t give up hope. This is the most important thing: never give up hope. Keep the spark alive in your heart where your courage lies. You may be in pain. Your body may be rebelling. The easiest thing, the most civilized thing is to give up. But you are not civilized. You are a warrior and you live on hope and courage. Don’t let that hope slide away into the thickening ooze of your mental state. Hope is what makes us human. Hopelessness is walking death. No matter how hard it gets don’t give up hope. You may be suffering, but that’s ok. Suffer with a small spark of hope, of knowing that things can and will get better. Don’t give up now. This is your time. This is your moment. This is what you trained so hard for on those cold mornings when mere mortals were snug in their beds. Keep hope alive! Don’t turn your back on all that training and noble deprivation. You have put yourself in a position to succeed, to weather this storm. Your training has led to this point, this moment of truth. You have earned the right to struggle and strive. Reach back, way back and give your whiny self a mental slap in the face. Refocus. Sure, it hurts, but you can put that aside. Just like the yogi that lies on a bed of nails you have the ability to mentally partition that pain, to wrap it up, put it in a box and set it on a shelf in the corner of your brain while you get on with your work. Put it aside. Don’t fight with it. Don’t fight with your body as it starts to suffer. Focus inward now. Start with your breathing. Let each deep breath inflate your body like filling up a balloon. Feel it straighten your posture. Shoulders high and back. Back straight and tall. Breathe tall. Hips forward like your are being pulled along by an invisible rope. Inhale fully and let each breath relax and straighten your form and let your stride relax and flow. Picture in your mind the easy flowing strides of the great marathoners. Watch the mental movie of Billy Rodgers breaking the course record at Boston and New York. See Meb and Ryan with their light and easy strides. See Paula and Kara effortlessly flowing towards the finish line with their light, flicking, smooth strides. Now hold that breathing. Hold that posture. Hold that form and pace. Hold it until the next telephone pole or the next 20 steps and then hold it again for another. Ignore the course. Ignore your watch. Focus inwardly on the stride and the count. Count 20 more steps. Keep it going and you will find miraculously that the crises has passed or a new crises has come. But your focus remains the same. This is your time. Even if your training and your body has betrayed you don’t lose hope. Relax and manage the crisis all the way to the end. This is your time. This is why you have chosen this thing so that you can look pain and unreasonable effort in the eye and declare that you are not afraid. That you have not given up hope and you will carry on. The warrior is within you. The warrior is within you. The warrior Is within you. I’ll see you out there. Music tonight is by a group called the parents. The song is called nitroglycerine_blood_transfusion.mp3 and it is available on the podsafe music network. Music: the_parents-nitroglycerine_blood_transfusion.mp3 Standard Links: Http:// Cyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&q id=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 01 Jan 2010
SIZE: 42.8 MB
Episode 102 – Younger Next Year Author Chris Crowley

Episode 102 – Younger Next Year Author Chris Crowley Show intro by: - Constant Cogitation Blog Greg will also be bringing the Runner’s Manifesto to us in a future episode. Intro: Hello and welcome to Episode 102 of the RunRunLive podcast. Today I’ve got author Chris Crowley who is the co-author of the “younger next year” book that is very popular among baby boomers. I’ve got a great audio blog entry – a true story from my life over the last couple weeks. I’ve got a review of my new Brooks Ghosts and the usual dancing bears, singing goats and talking cats to keep you warm on your cold weekend outings. I hope everyone is having a great holiday season and as I speak to you it is New Year’s Eve. Being that I am unencumbered by a social life it really doesn’t impact my podcasting schedule. I’ve had a rough couple training weeks. It’s disappointing because I was feeling so strong. But I’ve been at it long enough to realize that you have to take the down with the up. And you can’t over-react. I have been battling a chest cold for over a week. My whole family has it and it is a bad-ass cold because it was able to take me down which hasn’t happened for a few years. I ran in the rain Saturday 18 miles and again on Sunday and that probably didn’t help. Sunday night the missus and I were both up all night barking like trained seals. I got some antibiotics on Monday. I was forced to face the reality when I tried to do a speed workout on Tuesday. After two 800’s I found myself literally on my hands and knees heaving trying to catch a breath and not pass out. I felt seriously ill. I had a number of factors line up to bite me. I managed to put on 4-5 pounds over Christmas by eating cheesecakes like peanuts – that didn’t help. My lungs are clogged with crap. And I discovered that the antibiotics slaughtered all the helpful probiotics in my intestines causing me some interesting intestinal expediency. Especially with my all-fruit diet during the day, it was ripping me up. I have learned to chew better. I remember once, I think it was 1999, I had the same sort of chest cold and decided I needed to double down by doing a hard set of long hill charges to make up for the work outs I missed. I tweaked my knee doing those and struggled for six-plus months to requalify and overcome that injury. Anyhow – I toned down my expectations and managed to get the work out in Wednesday. I’m taking today off and I’m RACING tomorrow. I have the Hangover 10k on tap with the refreshing and mandatory Atlantic Ocean plunge afterwards. There is nothing like immersing yourself in 36 degree Fahrenheit water to make you appreciate the succor of a big fluffy towel. I was hoping to really smoke this race, but with this lingering cold I’m toning down my expectations. It’s been really cold here this week with a wind that’ll strip the skin right off ya. But it’s winter, it’s supposed to be cold. I’m not going to bore you with any top ten blah blah of 2009 or goal setting crap. You’re all adults. Get the hell off the couch and fight for yourselves. On with the show! Audio clips in this episode: Episode #2 of the ice-bath chronicles. Skits, commercials and parodies in this episode: KelownaGurl with a rendition of SnotRockets in flight. Sampled from the one hit wonder Afternoon Delight from 1976 by the Starland Vocal Band. Story time: Text here Equipment Check: Brooks Ghost 2’s … I had a discount code that was expiring at the end of the year from when Brooks sponsored our Twitter Ultra team at the Ragnar Relay and I wanted to gat a pari of Launchs but they were sold out so @Brooksrunning on twitter recommended the Ghost 2’s. These are a high mileage neutral cushion shoe – so they should be right for me. I checked out reviews on line and the big complaint was that they have a very high arch and push up against the bottoms of your feet. Indeed the first time I put them on I was like “Ouch”, bit I have been wearing soft orthodics for a few years that lift my heels a smidgeon to help my Achilles tendonitis. Amazingly, I found that when I tried them without the orthodics they fit perfect. I haven’t gone long int hem yet but I’ve done some base 5’s and 6’s and some speedwork with no problems. They are nice and light and have a normal transition point so I can run midsole or with a slight heel roll and it feels ok. They are very similar to the type of standard trainer we used to get in the old days and I like that. I’ll let you know how the fair, but for now I give them a tentative thumbs up and have put them in the rotation. Featured Interview: Chris Crowley – Younger Next Year Links Audio Blog The Luckiest Person in the World! Outro: I’m going to declare 2009 a success. I managed to avoid any debilitating long-term injuries and got in somewhere around Runs:224, Total Dist.:1694.4 Mi, & Bikes:61, Total Time:127:15. I ran a number of races including The Ing Atlanta Marathon, my 11th Boston Marathon, The Marine Corp marathon and The Atlantic City Marathon – but none of them were qualifiers! I also ran a few relays including my first overnight relay with the Ragnar Twitter Ultra team – and yeah, we won. That was a hoot. I successfully learned how to mountain bike but came up 60 miles short at my target race the “wilderness 101” with a mechanical DNF. “I’ll be Back” But you know what? I also put the bread on the table and kept my kids in school and my family under cover. And I met a bunch of really interesting and cool people who have made my life warmer, more interesting and much more exciting. Thank you all. Let’s see if we can score some more runs in 2010! I spread myself around the interweb this week – if you listen carefully you’ll find that I’ve managed to sabotage the listernership of several podcasts including a chat with VeganRunningMom about surviving down cycles that may end up on her runveganrun podcast and I hosted the runners round table where we talked about running with our dogs and I tortured Michael from the Real Rookie Running podcast that he just launched by acting pompus and giving running advice that I should probably keep to myself! I chatted with IronMan Bobby too and he said he was threatening to release the video interview he did with me at Marine Corp – so we’ll see. If you folks want to start your own podcast go and look at for instructions. It may seem like a good idea to you now – but wait until you have to think of something to say in episode 102! Next week I’ve got a Killer episode interview with Hal Higdon about his new novel Marathon. I’l try to get that out even though I’ll be traveling to clients most of the week. What the hell else do I have to do? SO you have a brand new shiny year to work with. A clean slate. What are you going to do with it? Are you going to let it gather dust? Are you going to continue to make excuses and feel sorry for yourself or are you going to carpe the diem and make the world you want? Because you know the best way to get what you want? Just do it. Do it now. Go to day and take the first step. Sign up for that race. Dig that bike out of your garage. Dust off your speedo and I’ll see you out there kickin ass in the new year. Music tonight is by gruvis_malt-and is called the_heart_transplant_you_could_afford Enjoy – we’ll see you next year. Music: Sampled - Nat King Cole with “Just for the Fun of it” Standard Links: Http:// Cyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&q id=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

DATE: Fri, 25 Dec 2009
SIZE: 42.1 MB
Episode 101 – Frank Row and running buddies!

Episode 101 – Frank Row and running buddies! Episode Show intro by: Estevan - Intro: Hello and welcome to the 101st episode of the RunRunLive Podcast. Hope everyone is doing fine today. As I compose this it is Christmas eve. So – Merry Christmas to you. Got a great show for you today – well maybe not great, but hey, certainly worth the money! I’m interviewing my friend Frank Row who was my first interview and my 50th interview so I told him I had to get him in for the 100th (give or take one episode). When you hear Frank and I talk it is the talk of running friends. This is the type of chatter you would hear for a couple hours if you were to hang with us in a long run. If any of you ever race or run with me you’ll realize that I talk non-stop. It’s a happy repartee among friends sharing something they love. That is until the time comes to get to work. And most of the time that means Frank and Brian will drop the hammer and leave me sucking oxygen like a landed guppy. Wasn’t always that way. I used to hang with these guys, but they got serious and now I only get to hang with them until they decide to go. I also have some audio in here. A snippet form the car this week that I hadn’t intended to keep – I was just taking audio notes, but it sounds, je ne sais pas, ‘real’… so I’m sharing. I have a quick snippet on my new pair of Brooks Ghost 2’s, I answer a newbie question from Susan and I’ve got some music. … But the piece de resistance is a reading of one of my books by Steve Chopper! I had a tough few weeks. It’s the end of my fiscal quarter so I’ve been stressing and working long hours. Had a nice trip to Minneapolis this week which caused me to miss my Monday run. Then Tuesday I went to do a set of speed 1600’s on the treadmill and something tweaked in my knee – so I did the smart thing and stopped. And this is where coaching is valuable – even for a veteran like me. I had a choice…I could shift all my workouts by a day, or I could do back to back hard workouts or I could write off the Tuesday workout and just start again on Thursday. Speedy Sasquatch, who has been coaching me said skip the workout and do it on Thursday. Having a coach to give me permission to miss a workout was great. I would normally just double down. What I’m discovering, from the I already knew it but I’m an idiot file, is that I don’t rest enough or make my easy days easy enough. I afraid to cheat on my ‘duty’ so I always error on the side of doing more and more is better. Josh is helping me see how counterproductive this is. Even though I know what to do having a coach tell me it’s ok somehow lets me stay in the game emotionally. I don’t know if that makes sense. Anyone can download a training plan, it’s the color around that plan that makes a difference. You’ll be hearing more about Josh in future shows. But if you want to ask him a question he’s at SpeedySasquatch on Twitter and So anyhow – this old dog is learning some new tricks as he works hard to race a sub 1:30 at the Hyannis Half Marathon in February to qualify for NYC. You may think this is easy for my but it’s not, it’s a stretch goal and I’m psyched. On with the Show! Audio clips in this episode: Here is a Christmas song from Bob Malone. He is a friend of one of the guys in my advanced Toastmasters club. Visit his site at Skits, commercials and parodies in this episode: Story time: None Equipment Check: New Balance Ghost 2 Featured Interview: Frank Row – My old running buddy. Quick Tip: Question from Susan. Susan – I know I sent you an answer a couple weeks ago, but I’m going to answer this for other folks here as well. Hope your running is going well. It’s hard to measure any individual race performance and then extrapolate from that whether you’re getting better or worse. You’ll have bad days and good days. You’ll have bad races, sometimes several in a row. Sometimes it’s just part of your natural bio-rhythms. I know how you feel. You look for causal factors but it’s almost impossible to predict. I’ll have days when I have to drag myself out of the house and I’ll have a super work out. I’ll have days I look forward to my work outs and get my ass kicked. That being said one of the classic reasons for feeling off is from over training. If you’re stuck in a rut, try something different. Get a coach. Try cross training for a couple months or try a new discipline. It could be nutritional as well, especially iron deficiency in women. Go to your doctor and get checked out. When we train for marathons we do it in 2 or 3 week cycles and one of the reasons we do this is to create a rhythm that lets us peak on race day. Hope this helps and keep moving forward. Story: The Theme Music of our lives – Ipod, You Pod we all Pod for IPods – Read by Steve Chopper from the ‘A mile with me” podcast Outro: OK, that’s it, episode 101 in the can. Doesn’t Steve have a great reading voice? Find Steve’s Podcast called “A Mile with me” – it’s awesome – on iTunes. And I have given e-copies of my books to anyone who volunteers to read a story into audio for me. I like the different voices and interpretations. And I seem to recall sending a few out so I should be (hint, hint) Getting some more in soon. Next week we’ve got an interview with the guy who wrote the “Younger next year book” And then I will be interviewing Hal Higdon about his new novel “Marathon” so that should be cool. I’ll be racing the Hangover Classic 10k on New Year’s Day and going for swim in the Atlantic. I read an interesting article this week in one of the newsletters I get. It was about Mencius a disciple of Confucius who taught that the heart and empathy for others is the core of what makes us human. In the same way that Descartes reasoned “I think therefore I am”, Mencius said basically “we love therefore we are”. I found that a compelling thought, because I think sometimes that I lack empathy. So take the time in this busy time of year to smile at someone because you and they may share a pulse in the universal heart. And when you do this smile at me too, because I’ll see you out there. I couldn’t resist the music tonight. It is from Buddy and I to all our vegan friends. Just listen you’ll love it. Music: Sample from “White Christmas” by sung by Bing Crosby. Bob Malone – Nothing but Love… Chipmunks Roasting on an open fire – from the Twisted Christmas CD. Standard Links: Http:// Cyktrussell At gmail and twitter and facebook Chris’ book on Amazon – > ning-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&q id=1228687012&sr=8-1 Dial in number for RunRunLive is - 206-339-7804

Recent Comments for RunRunLive
Great podcast!

Great choice of people to interview.

Submitted By: bob@... (on 3-2009)

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