RunRunLive 2.0 - Running Podcast

Episode 211 – Joel Phillips from Reasons2Ride

chrisrunner@runrunlive.com (Chris Russell) — Fri, 10 Feb 2012 17:05:05 +0000

The RunRunLive Podcast Episode 211 – Joel Phillips from Reasons2Ride

Show intro by:

Dave Robertson– the Naked Runners http://www.thenakedrunners.com/

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the MonkeyMan podcast where we swing through the trees taking all sorts of leaps of simian fancy.

Alas, you may have guessed that, even though I’m 98% chimp, this is your favorite Humanzee host Chris and this is the RunRunLive Podcast where we explore the very fabric of endurance endeavors with a fine tooth curry comb. So squat on a comfortable branch and let me groom your back hair for nits because we have a great show for you today.

We have a lovely chat with Joel from Reasons2Ride who shares with us how he has transformed his life, continues to transform his life and is working to give back to the community and share the gifts he has found.

I find it’s actually a common trajectory for thinking humans and intelligent apes. We start out life focused on ourselves. We got through challenges and transformations and at the end we look to find self fulfillment through giving back, through helping others.

It’s a common pattern. A philosophical maturity curve if you will. It’s well documented in psychology and history.

Thanks for the feedback on last week’s weepy show. Yes, I am running. I’m already up to 3 miles so far. Too soon to make any major predictions but we’ll continue to take it as it comes.

In today’s show I’ll share a summary of my plantar fasciitis treatment recommendations as I posted earlier this week. I’ll also give you a bemused bike-trainer-movie review.

Here’s an extra credit tip for you. If you use your laptop and have an internet connection you can go to YouTube and play playlists. Either your own or someone else’s. This way you can queue up a continuous loop of music videos to watch on the bike trainer.

I took a Total Immersion swim clinic this past weekend and it really helped me visualize some of the mechanical problems that have been frustrating my swimming. What I think I’m doing, what I see in my mind’s eye, and what I’m actually doing are two different things.

It is invaluable to have someone watch you real time and give you the correctional feedback.

Maybe one of my biggest moments of enlightenment as I re-engineer my swim stroke is a greater empathy for new runners. I can see now the act of running, the mechanics of running in its different forms that just come naturally to me may be impenetrably hard for someone just starting.

I can tell you to ‘run tall’ or ‘relax into your stride’ and it may be meaningless without that real-time feedback. I’m going to think about how to do a better job of explaining the specifics to people, maybe some videos.

So, my friends sit back and scratch your selves because maybe man was not designed to walk on his hind legs.

On with the show!

Audio clips in this episode:

Mélange at the beginning was as follows…

Chris and Buddy in the driveway

Inspirational music from the IronMan video

Audio from the Miracle on Ice broadcast

Audio from Animal House

Audio from Independence Day

All borrowed from YouTube.

Clip of my unofficial theme song “Indestructible” by Rancid…

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

It took me a few months...but I kept at it and now can present to you The Mid-Packer's Lament Audio book. This is ~50 running stories read into audio by the author (me) and ends up being 6-8 hours of audio.

The Mid-Packer’s Lament is a series of short stories on long distance running, racing and the human comedy inherent in all sports enthusiasts. This is the perfect book for runners and wannabe runners. There are stories about training, eating, special places and special races. There are stories about the accidental athlete in all of us and the stupid things we do for even amateur endeavors. Whether you are a weekend mid-pack runner or a competitive club runner, you’ll find something thought provoking and amusing that you can relate to in the Mid-Packer’s Lament.

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Plantar Fasciitis Summary -

Featured Interview:

Joel Phillips Reasons2ride – www.reasons2ride.com

I am not a former world champion. I know no glory beyond high-school sports.

I never bothered to record a personal best in anything. I have made many mistakes. I decided to settle rather than reach. I was unhappy, unmotivated and disinterested.

I changed. I found self-confidence. I became motivated. I have purpose and desire. I chose to live.

All my life I have struggled with my weight and a deep-seated lack of self-confidence. I rediscovered self-confidence riding a bicycle, and that has led to a complete lifestyle change.

I am currently training to participate in the 2012 “Ride the Rockies” event. I am also working to develop a non-profit program called Reasons2Ride. Its purpose is to inspire people to ride a bicycle. The mission is to promote a fun/healthy life style and increase the awareness about the obesity epidemic in this country and do something to reverse the trends.

I plan to lead by example and do what is necessary to take a 290lb frame and get it in shape to ride over 400 miles through the Rocky Mountains in June of 2012. Help support a worthy cause and join me in this grass-roots effort to inspire, and change lives.

Thank You,

Joel Phillips

Founder/President/Executive Director

Quick Tip:

Bike Trainer movie reviews -

Outro:

Ok my friends, you swung through the hanging vines of the forest canopy to the end of yet another RunRunLive Podcast, episode 211 in the can.

Next week we talk to Andy Holgate author and accidental IronMan. Great interview, interesting guy.

I’m kicking off a new project for all of us. As I’ve been gathering Twitter friends I see that all of you have blogs or websites. What I’m going to do is build a link area on my site where we can post your links and description and in return you can post mine and we’ll create a giant ball of world-dominating linkage. So, send me your links in a 140 char description and I’ll post it up.

…

I’ve had a couple excellent swim workouts by working the total immersion drills in and I just might figure out how to endurance swim. My goal was never to be fast. My goal was always to be efficient and to be able to enjoy a long swim, mindlessly, without fighting it the whole way, like how I run.

It so goes against my nature not to just work harder. There’s a lesson there.

Swimming is such a complex series of discrete coordinated movements. I told the folks on face book it was like trying to juggle angry rabid octopi. You focus on one thing and another thing goes awry. Especially if you learned to swim at a young age like I did.

When you are confronted by an overly complex problem with too many moving pieces instead of working harder to try and manage it all you need to simplify. This is what Total Immersion does. It starts with body position and floating and works up to breathing and swimming. But you focus on mastery of the basics before moving on to the complex. Because the complex ends up being just an ensemble of the basics.

You see this in all sports coaching. All successful coaches work on mastering basics. When I coached soccer I quickly realized that what won games was winning the 1-on-1 defensive interactions, the correct position on the field and the basic skills, not complex schemes.

I come against this in business all the time too. There are too many things to focus on. Focus on doing the important basic things with a studied excellence.

When you take on too many aspects too quickly without mastery of the basics, you fail.

There is a thing called a monkey trap. It is a basket with a skinny neck, like the neck of a bottle. They put a big piece of fruit in the basket. The monkey reaches down the neck to grab the fruit, but once the monkey has the fruit in its hand, the hand won’t fit back out through the opening.

The monkey is trapped because it won’t let go of the fruit. That’s a monkey trap. In our world it is a metaphor for over-reaching and trying to hang on to too many things at the same time.

So, my friends, try to focus on mastery of the few things, of the basic things that each act of industry contains and you may find your confidence returning.

Don’t reach your Vibrams with their prehensile toes into your own monkey trap.

And I’ll see you out there.

…

You can find me monkeying around at Twitter, Facebook, DailyMile, YouTube, Google and Tumblr as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

share your own simian soliloquies at - 206-339-7804. Leave a message there it sends an audio file.

Don’t be a damn dirty ape, call in a show intro it keeps the wheels of progress greased here at RunRunlive Place- It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Music To take you out is a happy and whimsical tune called -song_for_amonkey by corey_tut Smile, like the lucky and hppy person you are.

See you next week.

Ciao,

…

Great news my running friends – my book of running stories “The Mid-Packer’s Lament” is now available in Kindle format at the Kindle store on Amazon.com! Just search on “Mid-Pack”. It’s a bargain at an easy $5 and all proceeds go towards supporting the underfunded pension plan of the retired cleaning staff at the RunRunLive world headquarters. I recently got a kindle myself and I love it. It does reading very well.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

brick_daniels-one_monkey_dont_stop_the_show

Song 2-3

erick_hovey-fight_that_monkey

Outro music:

corey_tut-song_for_amonkey

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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 www.runnerati.com. Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) 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

Episode 210 – Mike Blackmore from Blackmore Massage Therapy

chrisrunner@runrunlive.com (Chris Russell) — Sun, 05 Feb 2012 00:44:37 +0000

The RunRunLive Podcast Episode 210 – Mike Blackmore from Blackmore Massage Therapy

Show intro by:

Sergio from Brasil - >

This is Not Chris your host, This is Sérgio Rocha from Brazil, I’m the guest announcer this week. When you’re done listening to the RunRunLive Podcast come visit me at www.contrarelogio.com.br where you can listen to our running podcast called “Contra-Relógio no ar”, something like “Against the Clock on Air” in English– you can also find us in the iTunes Store - 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!

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the Mammal hugging podcast where we know that giving any mammal a 20 second deep hug produces a burst of ocytocin, better known as the happiness chemical, in humans.

That’s it. You don’t need drugs or therapy. All you need is to find a mammal and hug it for 20 seconds. I prefer border collies myself, especially one old, compulsive stinky one. But you can use hamsters, cows, marmosets and the occasional human. Give it a try.

Here’s what you do. Walk into wherever your family is gathered and declare this as a medical fact. Now you can hug indiscriminately. You’ve got science behind you.

But, of course, mammals aside, this is your weekly dose of running and endurance hugs, the RunRunLive podcast, this is Chris your host and this is episode 210.

Today we have a reasonably competent show for you. We interview massage therapist Mike Blackmore. I think you’ll find it interesting.

I’ve been getting these out late on Friday recently because I have swim lessons at the YMCA on Thursday nights. As much as I plan to put the podcast together afterwards…well, you know how it goes. I work better with a tight deadline anyhow. I bet you do to.

I’ve got a piece I wrote on the elliptical machine and a piece submitted by Johnny Hegs about swimming. Be careful with Johhny’s advice because it sounds to me like he is suggesting pulling your catch across your body line and you shouldn’t do that. Your catch and pull should be outside and not across the centerline of the chest. If you pull across your chest you are using a different set of muscles.

That being said I have no right to talk about swimming because I can’t for the life of me figure it out. I can swim with the proper form for about 40 meters and by that point my heart rate is maxed and starved for oxygen. I’m signed up for a total immersion class this weekend, we’ll see. I’m quite discouraged that it just keeps getting worse. My instructor says that at some point it will all come together, but since I started re-engineering my stroke a couple months ago I just keep getting worse and it keeps getting harder. It just doesn’t make sense.

But, it is through challenge that we grow.

Let me tell you about the dream I had last night. I usually don’t remember my dreams, but my wife woke me up at just the right moment.

I was driving to a job interview that apparently was a long way away in Canada. When I got there it was college campus and when I got into range it activated a welcome app on my blackberry.

I went into the interview and for some reason Buddy was there. Apparently he had been invited to go up earlier. The interview was for some sort of startup company and it was apparent to me that they were inexperienced.

The guy had no confidence. I had no interview nervousness. My attitude was we’ll see if these guys have anything useful to say. I was nonplussed. And Buddy was there to hug. The guy’s line of questioning was around how old my laptop was and he seem to be concerned about whether they would have to buy me a new one.

I was just getting ready to take control of the meeting by asking my ‘take control of an interview’ question, which I have shared with you before is some form of “What was it that caused you to invite me in today?”

…and then my wife woke me up!

On with the show!

Audio clips in this episode:

01 Ava Kay Jones_ The Voodoo Priestess – The Moth Podcast - http://themoth.org/

John Hegstrom

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Elliptical -> http://www.runrunlive.com/lets-talk-about-elliptical-machines

Featured Interview:

Mike Blackmore

http://blackmoremassage.com/

Are you getting what you need?

Don’t put yourself in the hands of just any massage therapist. Mike Blackmore provides the quality you’ve come to expect, using nationally recognized healing, therapeutic techniques. Specializing in sports massage, injury rehabilitation, and physical stress management (overuse injuries, daily physical activies, etc.), Mike uses a wide range of modalities to individualize treatment plans for each client.

Call now and schedule your appointment.

541-915-5263

Quick Tip:

John Hegs on beginner swimming.

I’ll speak more on this because I don’t think you can learn how to swim without being physically coached. You waste time training unless you learn the balance and mechanics first.

Outro:

Ok my friends, you have hugged your mammalian friends to the end of yet another RunRunLive Podcast, episode 209 in the can.

I spent this week interviewing people and have 6-7 new chats to share with you over the coming weeks and months. They cover the gamut from transformational stories of success to ironman triathletes. Lots of good coaching. Lots of thick, rich and chewy content for you delivered in convenient 15-20 minute bursts.

I’ve got a couple interesting stories for you from my week.

The first one was from an elliptical work out on Sunday at the gym. I was almost done my 1 hour surge work out. This lady gets on the machine next to me, maybe a foot and a half away, and I’m immediately subsumed by an enormous cheap perfume cloud. She gagged me.

What smell could she possibly be covering up that makes this necessary? When I told folks about my experience they said that she probably had been using the perfume for a long time and had become desensitized to it. One of my running club friends said that the amount of perfume is inversely proportional to a woman’s conditioning. And indeed this was a big woman who didn’t seem to spend much time in the gym.

Then on Tuesday I was in the pool drowning through my workout and there was a young woman in the lane next to me. She was probably 50 pounds overweight, but she swam so well. She swam easily and smoothly and so much faster than I. I told her I was jealous of her swimming. I hope that made her feel good.

…

I don’t know how to say this. I have always tried to write this podcast with the mantra “It’s not about you” in mind. I shield you, my friends from my personal stuff as much as possible. I don’t bring my family, my religious beliefs, my politics or my work into this work of my art. And when I do I try to edit it out before you hear it.

I try to make it about you. Like a good writer the prose should tell the characters without the characters having to be lain out clinically stark and naked.

You may have noticed there has been much less joy in this weekly work in the last couple months. Without my running my creative juices just don’t flow as well. My ideas don’t ripen. They wither unfertilized on the vine to fall into the maggoty leaf litter of the forest floor.

But you have kept me going. Usually with a chronic injury like this I’ll eventually just give up. I’ll take a number of months off and let atrophy take over. This time I knew I had to show up for work each Friday morning. I knew you were watching and had expectations of me so I kept at it.

This is where it gets personal.

Yesterday I cried. I cried in my car. I was on Winter Street in Waltham by the reservoir leaving ProSports after my appointment with Doctor Hester. He had said to me “why don’t you start ramping it up again and see how it goes?” All the pent up struggle of the past 6 plus months came boiling to the surface as I was thinking about running in the woods with Buddy…just an easy run…and I cried and laughed…it just came out.

I haven’t run yet. Frankly I’m afraid. What if it isn’t’ healed? What shoes should I wear? Where should I go? Should I put my orthotics in? I feel fragile.

I think the only way to do this. The only way to start this new journey is at home, in the woods with my dog, my friend, who has also been suffering through this injury.

And as I renew my journey, thank you for staying with me, and I hope I’ll see you out there.

…

You can find me hugging mammals at Twitter, Facebook, DailyMile, YouTube, Google and Tumblr as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Leave me an audio hug at - 206-339-7804. Leave a message there it sends an audio file.

The ultimate hug would be to read the intro for US- It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Music in this show is all by the Distillers. I found three of their songs on Podsafe. To take you out is City of Angels, it is 3:29 so straighten up, run tall, fast light feet, bring it home.

See you next week.

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

distillers-sing_sing_death_house

Song 2-3

distillers-la_girl

Outro music:

distillers-city_of_angels

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 209 – Ray Charbonneau – Chasing the Runner’s High

chrisrunner@runrunlive.com (Chris Russell) — Fri, 27 Jan 2012 14:38:58 +0000

The RunRunLive Podcast Episode 209 – Ray Charbonneau – Chasing the Runner’s High

Show intro by:

Ray Charbonneau

-- My books!

Chasing the Runner's High

R is for Running

-- Help with your computer:

ReallyFixIt.com

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the RunRunlive podcast episode 209. Today we have a great show for you. I’m chatting with a local guy from the Sommerville running club Ray Charbonneau who wrote a book about his experiences with running called The Runner’s High. I have to admit a lot of what Ray talks about seems eerily familiar!

I’ve got a review of the Gym Boss and a piece I wrote about the bicycle trainer as well.

How’s everyone doing? Starting to crank up those spring marathon plans? I did notice yesterday that even though we are in the heart of winter here in NewEngland the sun is starting to stay up later and later each week. Spring is on the way.

We had a listener who was at the Houston Marathon, she recognized Dave McGillivray and went up and said she heard him on the podcast. She said Dave looked surprised. Too funny.

How about those marathon trials, huh? I watched them and I was really impressed by a couple things. First Desi Davilla looks so strong and all business for the women. What’s cool about this is that she runs for the Hansons.

If you remember our interview with Sage Cassidy who runs for the Hansons back in episode 180 – the way you get on that team is if you have a lot of heart but don’t have enough perceived talent to land one of the big sponsors. I guess Desi is showing them what it means to have heart.

I’m training away. I totally broke my swimming form in an effort to improve – which seems a bit ironic to me. If you remember I’ve been swimming my whole life, I’m a certified open water SCUBA diver, I’ve been doing sprint triathlons for 7 years. But I’ve never been satisfied with my efficiency or ease in the races.

Early on I tried to self teach myself the Total Immersion method and it helped a lot. I got to the point where I had good balance and could swim comfortably for extended periods of time. But, I was still slow and didn’t have a race pace.

Over the last two weeks I’ve been working on my ‘catch’. The catch is where your hand and arm grab the water in front of you. I’ve got it so I can really feel my catch grabbing that pool of still water in front of me and it feels quite powerful and efficient. Unfortunately doing this has screwed up my learned balance so now I’m struggling again.

Now I’ve got to take the new catch, what they call the ‘high elbow catch’ and work my balance and rotation back around it.

Part of me says why am I messing with it? But, then I know that I can only grow if I change. And I may be struggling now, I mean really struggling, but maybe today is the day I’ll find the one piece that makes it all fall into place and I’ll end up better off.

One of the common traps we fall into, especially us older folks, is that we spend all our times focused on our strengths. Because it is comfortable. Coach says that he has swimmers who he has to force to go for a run. Unless you spend some time working on your weaknesses you can’t grow.

My heel is unfortunately sore this week for some reason after a few weeks of progress. I’m not sure what I’m going to do if it continues to resist. It’s a sticky wicket.

Hope you are all doing well. We’ll keep working on it.

On with the show!

Audio clips in this episode:

Ray Charbonneau from his “R is for Running”

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

The Gym Boss -> http://www.runrunlive.com/beep-beep

Featured Interview:

Chasing the Runner's High

My Sixty Million-Step Program

Chasing the Runner's High is the story of how Ray Charbonneau pushed his addiction to running up to, and then past, his limits. Ray shares what he learned, what he should have learned, and what he still has to learn from running.

It’s a great read for runners or for non-runners who want to better understand their running friends!

Quick Tip:

The Pain Cave…-> http://www.runrunlive.com/the-pain-cave

Outro:

Ok my friends, you have chased the runner’s high to the end of yet another RunRunLive Podcast, episode 209 in the can.

I have been getting a lot of things crossed off my task list over the last few weeks because I haven’t been traveling as much. I’ve been spinning on the trainer, elipticing on the elliptical and spending way too much time in the gym.

When I’m stretching I get to look into the window where they do those group exercises. Some of the dance-type ones look really fun. The best one is that yoga class where they turn down the lights, put on some whale music and lay down on the mats. We used to do that in kindergarten. We called it nap time.

We’ve been working on the 2012 edition of the Groton Road Race. It will be on April 29th this year. Hope to see you there. www.grotonroadrace.com

Since I’ve been in the office I took the opportunity to sort my tasks and projects and see what aligned with my goals. I’ll share a couple little tricks I learned recently. One was to set my watch to chime every hour. This reminds me to stay on task when I drift off.

Another was to print out my daily schedule or diary for the week and actually schedule specific tasks and projects into specific time slots. This way if I have a project like “write a blog post” I can spend 30 minutes on it uninterrupted. Then when the 30 minutes are up I move on to what’s next. It helps you get more done.

Of course prior to this I picked the areas I wanted to focus on for the year. 3 work, 2 personal and 1 other. That way I can prioritize the tasks and projects appropriately because if you haven’t figured it out yet; you will always have more things to do then you have time to do them in. The art of managing this is to choose to work on the things that are important to you and say ‘no’ to those things that don’t fit into the things that are important to you.

…

We mentioned strengths earlier. I didn’t mean to not use your strengths. Just don’t use them as a crutch. You should absolutely know what your strengths are. There are books and websites that will catalogue your abstract strength for you if you don’t think you know. Knowing your strengths is a great starting point for growth.

When you’re starting something new don’t focus on achievement. Focus on getting the habit first. We see this in beginning runners all the time. They set some sort of expectation for themselves and give up when they don’t make fast enough progress.

Give yourself a break when you are leaving your area of comfort and going into a new area. Make this pact with yourself; the first 4 weeks will just be to learn. No expectations at all. Just focus on habit, consistent participation and learning. Give yourself permission to learn, and yes to fail. Otherwise you can’t grow.

As soon as you think you’ve got something mastered that’s when you start to rust. Don’t get sucked into that trap. We all may be brilliant and super-effective, but we all have room to learn and to grow.

What are the strengths that you are afraid to risk?

Take that risk. I’ll see you out there.

…

You can find me whimpering in the pool at Twitter, Facebook, DailyMile, YouTube, Google and Tumblr as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Leave me some of your whimpers at - 206-339-7804. Leave a message there it sends an audio file.

Hey! How about a show intro for your old buddy Chris? It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

A little garage punk form podsafe to take you out. Show us your speed! 3kisses with pass_me_by

See you next week.

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

22-pass_it_on

Song 2-3

brain_buckit-passion_fruit_go_bananas

Outro music:

3kisses-pass_me_by

Outro Artists Bio:

Bio:

3 KISSES serve up their own unique blend of Texas Party Punk with a positive, party vibe. Martin Folkman, Publisher of the MusicianÃ¢â‚¬â„¢s Atlas says of 3 KISSES 3rd CD release, Ã¢â‚¬Å“Nut Job" combines pop, metal and punk into a musical fusion that packs more energy into a 3-minute song than all the WMD's

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 208 – Adrienne Langelier Sports Psychologist

chrisrunner@runrunlive.com (Chris Russell) — Fri, 20 Jan 2012 21:07:51 +0000

The RunRunLive Podcast Episode 208 – Adrienne Langelier Sports Psychologist

Show intro by:

Becca - Tribeccato.wordpress.com I work full time on computery stuff. I am a mom to two young boys. I started running about 6 years ago to loose some weight. That led to marathons. Which led to triathlons. I have been doing triathlons since the summer of 2010. I have also picked up trail running to keep things fresh and exciting (as if triathlon isn’t exciting enough!) 2011 was an exciting year for me because I qualified for Boston and Nationals for Olympic Distance Triathlon, completed an Ultra Marathon, and two 70.3 triathlons.

My goal is to use this site to document my training and life as I work towards completing my first full Ironman (St. George, May 5th 2012) and whatever other races and experiences happen along the way. Hope you enjoy!

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the 2012 edition of the zombie hunting and unicorn slaying podcast. I’ve got some great tips for you. For instance, when you’re hunting zombies always remember to reload and aim high – it’s the head shots that count. And always consider that machetes do not need bullets.

But, If you’re outpost is not under attack by swarms of merciless undead that’s ok because this is the RunRunLive podcast and this is Chris your host and we have a great show for you today.

I speak with Adrienne who is a athlete but also a sports psychologist. She has some great stories about how to keep that big grey lump on top of your shoulders from getting int he way of your performances.

I also have two ad hoc Q&A sessions about treadmills with Rodger and Ms. Mendez. Plus the usual dancing monkeys and laughing lemurs that you have come to expect.

I’ve been busy. I haven’t been traveling but I have been busy. If you follow me on the interwebs you’ll know that I have been suffering through the process of trying to re-learn how to swim. Specifically I’ve been trying to unlearn my old stroke and learn the high-elbow catch. It’s a struggle. But I’m committed to learning and part of learning is persistence.

I’m going to swimming lessons at the YMCA in Lowell Ma. My teacher is a college girl, Megan. There’s only two people in the class so I monopolize her time. Lowell is an old mill city. As close to the bad part of town as it gets out where I live. Last week when I was leaving there were couple of the colorful characters having some sort of battle in the parking lot.

I had to bail on my trainer ride after an hour last weekend because I was bored and I smelled burning rubber. Turns out it was coming loose – so it’s ok. I have the trainer set up on my screened in porch that I have taken over with all my bikes and boxes of dirty bike parts. This is good and bad. The porch is protected somewhat from the elements but it is the same temperature as the outside. This helps reduce the sweat volume but it’s still fairly chilly.

The Aero Bars I bought for my triathlon training on the bike just didn’t work out. I took them out of the box and there were no instructions and it was just a big pile of parts and screws. After considering it with my big brain for a while I called the place and said “I don’t think you sent me all the necessary parts.” But it turns out I bought something for a specific type of handlebars and stem that I don’t own.

Stuart told me that the word triathlon means “Wallet Rape” in Greek. I think this must be true. It’s a constant stream of more crap that you’re supposed to buy. It verges on the immoral the amount of capital people pour into this sport. It’s supposed to be a hobby, right? I guess I’m just a crotchety old fart, but I don’t want to play that game. I just want to do the work.

The foot is still in remission. It comes and goes. Hopefully n a couple weeks I can get back on it. All I need for that sport is my shoes and my dog.

Let me know if there is anything I can do for you.

On with the show!

Audio clips in this episode:

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Roger’s knees... Audio -> @runningraja

Featured Interview:

Adrienne Langelier

http://www.adriennelangelier.com/

The Woodlands, TX, United States

Began running competitively in graduate school and this monster grew from there. When not training I'm pursuing my other passion as a practicing threapist and sport psychology consultant. Other than that I'm just a regular Texas girl trying to use His gifts in living life to the fullest!

Quick Tip:

Maryro Medez – Treadmill Speedwork audio -> @maryromendez

Outro:

Ok my Terrible and tremendous treadmill technicians you have spun the hamster wheel from hell to the end of yet another RunRunLive Podcast Episode 208 in the can.

Hope everyone is enjoying winter, and those of you on the southern side are enjoying summer as well. We’ve got some snow and some single digit weather up here. It’s nice. Winter should be winter. Everyone is back at the house in January and we get a nice fire going in the fireplace. It’s cozy.

I woke up to a couple inches of fluffy snow this morning. When I let Buddy out there were fresh tracks on the front lawn. Probably a coyote had cut across our lawn, stopped to check out Buddie’s soccer ball and kept going into the woods. This sort of thing offends Buddy immensely. But, we have an unwritten détente with the wild animals… we try to stay out of the forest at night and they stay out of our yard during the day. It works out.

Last week it was very cold and clear and a full moon. The coyotes Brought something down in the middle of the night and were doing their victory yodeling. It’s very eerie.

I’m still training away. I’ve got a date in Ted’s pain cave to spend 3 hours on the trainer with the triathlon crazies tomorrow. That will be a stretch for me. It’s good to stretch.

Are you stretching?

…

Did you see that cruise ship that they ran aground this week? That was something. In particular how the captain basically ran away? He’s trying to rationalize it but basically how do you rationalize cowardice? What is the story that you tell about yourself that makes that ok?

I just read this excellent book on my kindle by Peter Bregman called ’18 Minutes: Find your focus, master distraction and get the right things done.” I highly recommend it. It talks to all those resolution themes we been thinking about this time of year.

One thing in particular that struck me is when he explains how people do things that align with their self image and in particular their self-story. And people are motivated in how they act by the way they tell their own story. Why did you turn in that money your found? “Because I am an honest person” you see it in twitter when people have to describe themselves in 140 characters.

The good news here is that you get to tell your own story. You get to say “Because I love a challenge and I’m not afraid to fail”. By doing this you become the story.

That ship captain had the opportunity of a life time. He could have been the courageous leader in that situation. Even if it did no good. He could have said “I did it because I’m the type of person who takes action, I’m the type of person who leads when things get tough, I’m the type of person who puts the welfare of others over my own, I’m the type of person who persists even when things are chaotic and seem hopeless”.

Instead, now he can only say “I’m the type of person who runs away.” He tell a story where that person is pragmatic or a calculating realist, but it sounds like the story of a coward to me.

What kind of story are you writing for yourself?

As you write that story I’ll see you out there.

…

You can find me suffering through my own narrative at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Tell us your story by calling - 206-339-7804. Leave a message there it sends an audio file.

You know when you tell your story it begins with “I’m the type of person who is not afraid to do a show intro for Chris and our friends” It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Music for you tonight is a very entertaining sort of pop, torch song, ska thingy by melora_hardin- called raise_the_roof

See you next week.

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

andre_williams_and_the_goldstars-nightclub

Song 2-3

brooks_young_band-back_on_the_ground_

Outro music:

melora_hardin-raise_the_roof

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 207 – Dave McGillivray Boston Marathon RD

chrisrunner@runrunlive.com (Chris Russell) — Fri, 13 Jan 2012 13:17:12 +0000

The RunRunLive Podcast Episode 207 – Dave McGillivray Boston Marathon RD

Show intro by:

Dominick - http://onebikeoneworld.com/

Welcome to onebikeoneworld, an account of my latest adventure, a trip around the world by bicycle. The trip started on April 27th 2011 when I flew from the UK to Tampa, Florida and will end, hopefully before my bank runs dry, in New Zealand sometime in the future. The first day of cycling was back on May 11th 2011 the day after C had arrived when we headed out in to the unknown.

I intend to ride on 6, and maybe even all 7, of the continents and through an unknown number of countries. Beyond the first few months it’s a very open road and the goal is to enjoy myself and see as much of what the world has to offer.

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to episode 207 of the RunRunLive podcast. This is Chris your host and we have a great show for you today!

Our featured interview is a call with Dave McGillivray, RaceDirector of the Boston Marathon and we chat about this year’s registration process and the new standards. Those of you who have been tapping into the RunRunLive stream of consciousness will know that Dave is a guest we have on a couple times a year to tell us what’s new with my favorite marathon.

I also recorded a call with Joe Bears on race strategy that I thought you’d find interesting.

And I have a brief piece on prep for anyone wanting to take on the marathon training program speed work.

Let me stop right here and apprise you of a shocking revelation. I have stumbled upon a conspiracy. I helped my wife clean the bathrooms this weekend. My job is to scrub the showers. It turns out that triathlon training is perfectly designed to augment the shower scrubbing muscles in the back and shoulders.

Apparently the coach and my wife have constructed this whole ruse to use my compulsive training against me. They have been pulling the wool over my eyes and nefariously collaborating to make me a better soap scum scrubber!

That’s my story and I’m sticking to it.

Saturday morning I went over my buddy Ted’s house for a group spin. This is where you get a room full of triathletes to bring their trainers and you all ‘ride’ together. We did 2 hours and watched the movie ‘Bicycle Dreams’. It was pretty cool. These ironman people are nuts. My new fluid trainer works great.

For those of you new to the show, let me catch you up…You see about 25,000 years ago New England was covered by a giant ice-sheet. When the ice receded around 13,000 years ago a startling diversity of mega-fauna populated the new land, but they hunted out of existence by the Clovis people – all except for me.

On with the show!

Audio clips in this episode:

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Speedwork Training prep – week one.

Featured Interview:

Dave McGillvray – Race Director Boston Marathon – Owner DMSE event management.

http://www.dmsesports.com/

Dave McGillivray

BAA Boston Marathon® Race Director,

President, DMSE Sports, Inc.

As the founder and president of DMSE Sports, Inc., a special-event management company, McGillivray has produced or consulted on more than 900 mass-participatory athletic events throughout the world, including 23 Boston Marathons; the 2004 and 2008 USA Women’s Olympic Marathon Trials; the 1990 Triathlon World Championship, the 1998 Goodwill Games Triathlon, and the 1996 Atlanta Olympic Games.

Founded by McGillivray in 1981, DMSE Sports is a world leader in sports event management. DMSE specializes in creating, marketing and producing mass participatory athletic events throughout the U.S. and abroad. McGillivray is also an accomplished motivational speaker. More than 1,600 audiences from corporate executives to high school students have experienced McGillivray’s signature ability to engage and inspire listeners.

His 30-year career in the sport of road racing and triathlon earned him the prestigious “Lifetime Achievement Award,” presented to him by Competitor Magazine. McGillivray was also presented with the prestigious "Race Director of the Year" award by Road Race Management, Inc., and sponsored by Running Times Magazine. In 2005 he was inducted into the Running USA Hall of Champions.

There is an intrinsic relationship between McGillivray and the sport of running. He is not only one of the world’s finest race directors, he himself is an accomplished athlete, perhaps best known for his extraordinary run across the United States from Medford, Oregon to his hometown of Medford, Massachusetts in 1978 covering a total distance of 3,452 miles, benefiting the Jimmy Fund and Dana-Farber Cancer Institute.

Not one to rest on his laurels, he and ten other veteran marathoners ran across the country in May 2004 as part of TREK USA which raised money for five children’s charities. McGillivray has also completed eight Hawaii Ironman Triathlons and has run 125 marathons, including 38 consecutive Boston Marathons. He has run up the East Coast of the US and completed a 24-hour run, a 24-hour bike ride and a 24-hour swim, all for charity. In addition, each year McGillivray commemorates his birthday by running the number of miles that correspond with his age. What began with 12 miles at age 12 will be a 57-mile run on his next birthday, August 22, 2011.

The Last Pick, (Rodale Press), authored by McGillivray (with Linda Glass Fechter), was published in April 2006. It chronicles his career while motivating and inspiring the reader to never underestimate their own ability to set and achieve goals.

Running is the tool he uses to set and achieve goals, motivate others, maintain health, both mental and physical and give back to the community. The DMSE Children’s Fitness Foundation is McGillivray’s newest endeavor which supports non-profit organizations whose efforts are directed at solving the epidemic of childhood obesity by providing direct funding to treatment and prevention programs.

McGillivray creates event experiences that leave an indelible mark on the participants. He has the respect, trust, experience, confidence, leadership, and vision of a pioneer in the sport. Boston Marathon legend Johnny Kelley once described McGillivray as a “genius.” Dave McGillivray serves as a role model for all of us who seek to be the very best in our professional and personal lives. McGillivray lives in North Andover, Massachusetts with his wife, Katie and five children, Ryan, Max, Elle, Luke and Chloe.

Quick Tip:

Joe Bears race strategy clip -

Outro:

Ok my heroes and heroines in training you have hitched up your capes and flown triumphantly through the end of yet another RunRunLive podcast Episode 207 in the can. Next week I think my featured interview is with Adrienne Langeleir – sports psychologist who tells us all the secrets to high level mental performance.

I’m still training away on Iron Man base building. I told these guys last weekend that my goal was to compete without physically, emotionally and financially bankrupting myself – which appears to be a tall order on all fronts.

I’m off any kind of diet because my workouts are my focus. I’m back to eating what I want basically and trying to make healthy choices where possible.

I was feeling really ripped from all the swimming and high-volume upper body weights work but, as with all things, I think I did too much too fast and I’ve got a little sore shoulder. The foot is coming around and I’m getting excited about running again.

I’ve signed up for a masters swim class at the local YMCA once a week and we’ll see if I can straighten out my stroke. I know swimming is all about efficiency and form, but it goes against my nature not to just try harder.

I’ve got Fuji-san up on the trainer and I acquired some aero-bars that clip on. I’m not sure I’m designed to ride in the aero position, but we’ll find out.

…

Outro – http://www.runrunlive.com/leadership-unbounding-assumptions

What are you doing to lead others? Are you just going along with the momentum that has been created for you?

Think about it, and I’ll see you out there.

…

You can resolve right now to find me Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can resolve to send me a message by dialing - 206-339-7804. Leave a message there it sends an audio file.

I need show intros! It’s fun and a non-scary way to participate in our community. Who knows reading the show intro could be the first step for big positive change in your life. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here is some nice blues rock by the Detroit Women called 2 plays for a dollar to take you out.

See you next week.

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

bryan_baker-zombie_love_song_-_if_anyone_eats_my_brains

Song 2-3

chaz_matthews-girl_from_detox

pickabar-pinto_beans

Outro music:

detroit_women-two_plays_for_a_quarter

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 206 – Linda Quirk Run7on7

chrisrunner@runrunlive.com (Chris Russell) — Fri, 06 Jan 2012 05:08:04 +0000

The RunRunLive Podcast Episode 206 – Linda Quirk Run7on7

Show intro by:

Mike Neifert – Mike N on Dailymile www.dailymile.com/people/openmikey

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the RunRunLive Podcast. A special welcome to our new friends who maybe got a new MP3 player for the holidays and now are looking to flood that device with rich, creamy, running content. This is Chris your host and we do a weekly show on endurance athletes wrapped around sundry and fractal themes of education, inspiration and entertainment.

Me I’m just a normal guy. I’ve decided to get rid of the yak herd and upgrade to unicorns. The horns alone are bringing a great profit in China right now. See…normal…

We have a great show for you today. I have an interview with Loinda Quirk hwo is a serious endurance athlete and she has leveraged her personal experiences and abilities to create a foundation to help addicts. We had a tenuous skype connection and you may hear that. The good news is that it kept me from taking over the conversation too much!

That clip to start was from an old twitter friend of mine Alicia who is an elite fitness trainer and I think it nicely summed up some of the challenges we face in January. I know you already think I’m an elitist, so let me preface this by saying that I think it’s great that people are trying to change their lives in the New Year.

I went into my club on Monday to do my work out. Every piece of equipment had someone on it! I had trouble finding a sliver of floor space to use for my workout. I got an exercise ball and my dumbbells and a mat. Soon as I put the ball down a kid comes over and says “Can I have that?” I say “no” and point out that there are 10 more balls over in the ball rack.

As soon as I start jumping rope a lady comes over and takes my ball! Then some other lady steals my floor space and mat. Just lays down and starts using my mat. It was crazy! God love them it was cracking me up.

In my outro today I give some thoughts on how to make those resolutions align better with you beliefs so that they will stick.

I’m also going to give you a piece on why I love the Boston Marathon – an explanation piece.

One of my personal drivers is the need for fulfillment. I find fulfillment in helping people. This Podcast is in part a manifestation of that need for fulfillment. I want to take it step further this year. I want to mentor anyone who wants to try to qualify for Boston. To facilitate this I provided CoachPRS with the training plan that I used to qualify and he is offering it as part of his coaching service at www.PRSfit.com.

I’m offering to walk anyone who wants through the ‘how’. My first victim is Friend of the show Joe Bears. He is a veteran marathoner who needs to take 45 minutes off his finishing time to qualify. I’m going to help him try. Anyone else who wants to try shoot me an email. I’m still working it out in my mind but I will make the process a public and open to you all as possible. We’ll start in a couple weeks.

Enjoy the show, and welcome. I appreciate your time. Let me know what I can do for you.

On with the show!

Audio clips in this episode:

Alicia Bell - @aliciabellelite - http://www.aliciabellelite.com/

http://youtu.be/tmzVyibsvu4

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Why I love Boston - http://www.runrunlive.com/why-i-love-boston

Featured Interview:

The Runner: Linda Quirk

Linda Quirk is running the world to raise money and awareness for drug and alcohol addiction treatment and long-term recovery. Linda experienced the devastating affects drugs can have on a family when her stepdaughter Katherine’s gripping meth addiction threatened to take her life and tear Linda’s family apart. Thankfully, Linda and her family were able to convince Katherine to seek professional *treatment – something Linda is forever grateful for. Realizing the lack of information available to parents, Linda realized she could help those in need while educating families all over the world about drug and alcohol addiction treatment and long-term recovery. She started with seven marathons on seven continents…

ABOUT CARON TREATMENT CENTERS. >

Seven Marathons on Seven Continents

In 2008, Linda Quirk set out to run a marathon on each of the planet’s seven continents in hopes of raising one million dollars for a drug and alcohol treatment scholarships. She kicked off her mission with the Boston Marathon then went on to run The Great Wall of China, Kenya (Safaricom), Easter Island, Reykjavik, Melbourne and the freezing glaciers of Antarctica. She completed her seven on seven mission March of 2009, but was far from her raising her million dollar goal. So, she dreamed even bigger and announced to the world her attempt at history - to become the first woman to complete the 4 Deserts in under a year in 2010.

LEARN MORE ABOUT LINDA’S ORIGINAL RUN7ON7 MISSION. >

Quick Tip:

Games to play when running with someone slower - http://www.runrunlive.com/quick-tip-games-to-play-when-running-with-someone-slower

Outro:

Ok my New Year’s Resolutionary war veteran’s You have manifested the grit, the stick-to-it-tiveness and the resolve to fight your way through to the end of yet another RunRunLive Podcast Episode206 in the can.

I finished up PT last week and then snuck out to jog the Hangover classic 5k with my daughter. Then we all went for the traditional plunge into the Atlantic for a nice pilsner glass. The heel is trending towards ‘better’. It was a little angry about the 5k but is definitely getting better. I went in to see Dr. Hester and he told me to give it another month but thinks we’re on our way.

This leaves me in a interesting position. I will run Boston in April and will at best have 10 weeks to train from zero. I don’t want to jump into a large amount of intensity and volume because that would put my recovery at risk. I don’t know what I’m going to do yet but Ipve orderd the Gallowy book and may try to squeeze out a run walk plan that wioll at least get me to the start and finish lines un-injured.

I’m into IM training and have signed up for a masters swim class at the local YMCA. I’m not worried about the distance but I’m quite put off by the financial excess of this sport. My resolution is to compete well in your stinking triathlon without spending a small fortune in equipment and without physically and emotionally bankrupting myself.

And Next week we have another great chat with Dave McGillivary the Race Director of that little old Boston Marathon…

Stay with me folks and we’ll get through 2012 together and come out the other end kicking and smiling.

…

Outro – doing resolutions right - http://www.runrunlive.com/doing-resolutions-right

Spend the time. Dig deeper into the drivers of your resolutionary urges And I’ll see you out there.

New-Outro

…

You can resolve right now to find me Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can resolve to send me a message by dialing - 206-339-7804. Leave a message there it sends an audio file.

This one was a little heavy and deep – so let’s bring it back up a little. What we need is some Ska to take us out. This will put some pep in your step. Happy New Year,

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

dogs_bollocks-the_court_of_last_resort

Song 2-3

the_fump-resolution_by_steve_goodie

Outro music:

the_clintons-fan_of_the_bean

Outro Artists Bio:

Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 205 – Rick Big Runner Training

chrisrunner@runrunlive.com (Chris Russell) — Fri, 30 Dec 2011 19:08:11 +0000

The RunRunLive Podcast Episode 205 – Rick Big Runner Training

Show intro by:

Russ in Dutchess - Russ Porter - http://www.breakfastmiles.blogspot.com/

Husband, father, financial analyst, runner, triathlete, Scout leader; I try to fit it all into the 24 hours that the day gives me. I've been running for about 11 years, including 5 years spent overseas in Spain and China. I'm now back to the US for at least a few years, and looking forward to running throughout the country, while raising my children. Although I'm a relatively slow runner, I like to race at many distances (5K to marathon), mainly to keep my training up and manage my weight. I've run 6 marathons in the US and abroad, and plan to keep up as long as my knees allow.

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the mid-winter solstice edition of the holiday chorus podcast where we raise our voices in cheerful harmony in praise. In praise of what? In praise of the endurance gods of course because this is the RunRunLive Podcast and this is Chris your host and we have a superdy duper show for you today.

I’m a little late getting this one out because I’m on vacation, if that makes any sense. I had a confluence of activities going on this week and I’ve had a hard time getting to the keyboard.

Today we talk with Rick a fellow endurance athlete who shares his stories of challenge and triumph. I hope you like it. I’m also going to share a post I wrote today about my physical therapy experiences and I’ll read you a story from my second book “The Mid-Packer’s Guide to the Galaxy” that I just converted and posted to the Kindles store yesterday. I’m a Kindle menace.

I also stole a clip from Peter Herridge again and his Spikes podcast. I was wondering why I found Peter’s voice so sonorous and comforting and then I discovered that he is a funeral director – so it all makes perfect sense now.

I’ve been working on stuff around the house, going to PT and working out a ton this week. I’m kinda-sorta base building and coach has me doing double sessions. I’m still not running but I’m spending many long hours at the gym on the bike, the elliptical, with the weights and in the pool. Frankly it’s exhausting. I’m not sure I have the bandwidth for 2 hours a day of training. Kinda blows the whole day, unless you start at the crack of dawn and then you’re a zombie all day.

I also went and gave some nice people at a bike shop a few hundred clams to do a computerized bike fit on me. It turns out the Fuji is a little long for me, but it was actually fit fairly well. I’m half-heartedly looking at getting a new bike but it just seems like such a commitment of time, money and emotion.

I also unpacked and started putting together my new fluid trainer only to find that they had sent me a broken skewer. The skewers I have – that’s the metal axle thingy with the quick release that holds the back wheel of your bike on – the ones I have are all square. The trainer clamps want a round ended one. Nashbar is shipping me a replacement, but that was a bit disappointing.

I’d prefer to be doing all this stationary bike riding in my own saddle and not on the stationary bikes at the gym. I’m scaring the hell out of the old people doing intense interval sets for an hour plus.

I had such big plans when the week started. I was going to get so much done. It seems time is a river and it has run dry on me.

Did my last PT this week. Going back to see Dr. Hester again. I’m debating jogging a 5k on New Year’s day – it’s a bit of a tradition. The heel is better, but I can still feel it.

Next week back to work.

Happy New Year!

Don’t bring me a figgy pudding. Bring me a shrubbery!

On with the show!

Audio clips in this episode:

Peter Herridge on Zen running.

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Mid-Packer’s Guide to the Galaxy story.

I wanted to include this piece because I re-read it this week while putting the kindle version of this book together. It struck me as really nice prose. It has nothing to do with running. It is more of a traditional ‘altered state’ piece like Kesey, Casteneda, Thompson, or Henry Miller. It’s amazing to me the beautiful things that the mind burps out when unencumbered by the ego, while the parents are away –so to speak.

Enjoy.

Featured Interview:

Rick - http://www.bigrunnertraining.com/

Welcome To BIG RUNNER TRAINING

I’m Rick Roberts. During the past 15 years I have received much obesity guidance, but very little related to walking or running while overweight or totally out of shape.

Prior to embarking on my personal walking and (slow) running journey, I weighed nearly 300 pounds and had high cholesterol, sugar and blood pressure levels. Medications were plenty. To say the least, I was dissatisfied with my situation. Maybe my former situation rings a bell with you.

Several years ago, I slowly walked a 5K to raise funds for a good local cause. At the walk, I chatted with several other overweight/out of shape individuals who had trained on their own (no training guidance was available for us ‘larger’ or 'out of shape' folks). All spoke of feeling healthier and losing weight during their training period. It was at that 5k that I developed a vision for improving my situation. Through trial, error, and research, I then developed a process to change my situation. The process involves walking and running slowly at first, for short distances with plenty of days off. The rest is history. I’ve completed over 70 road races and 11 marathons to date, and by 2017 will have completed a marathon in each of the fifty states.

If you are dissatisfied with your present situation, you are within a few clicks of changing your life! Let me share with you my vision of improving your life and the process to make it happen, all through our reasonably priced You Can Do This!! training programs and products. I did not start Big Runner Training for financial gain --I started it to help you!

-- You Can Do This!!

Quick Tip:

Physical Therapy - Pokin and proddin at the PT - http://www.runrunlive.com/pokin-and-proddin-at-the-pt

Outro:

Ok my caroling colleagues, you have sung your way through the snowy, festively be-decked neighborhood to the end of yet another RunRunLive Podcast Episode 205 in the can.

Next week I think it’s an interview with Linda Quirk who has set up a charity similar to Back on my Feet. We had some Skype challenges but I think Jim the executive viceroy of podcast editing studies at the RunRunLive institute of technology has worked them out.

I’m going to jog a 5k up at the Hangover Classic on New Year’s Day. Then take my traditional plunge in the Atlantic. They are saying that they got their act together since last year when the race was horribly managed. It’s hard with a 30 year old race like that. They have a life of their own and when you have a leadership team transition things can go sideways.

We have these old races up here that are going to happen. They have a life of their own. You can’t cancel them you can only try to get the timing right!

I got another project done. I converted the second book of running stories “The Mid-packer’s Guide to the Galaxy” to Kindle and got it up on the Amazon Kindle store. Since this one is only an electronic book there are pictures and lots of other goodies in it. It covers the timeframe of 2005ish through 2008ish.

I know I’ve been throwing a lot of stuff at you folks recently. To summarize: My first book of running stories “The Mid-Packer’s Lament” is an honest to goodness dead tree book available on Amazon that I published in 2007. I recently converted it to kindle, and you can find that on Amazon. I also spent the last year reading it into audio – and you can get that on my website www.runrunlive.com under the audio products link. And finally the second compilation of running stories “The Mid-Packer’s Guide to the Galaxy” got converted to Kindle this week and is available at the Amazon Kindle store.

Apologies if you’re put off by my mercenary outbursts – but rest assured this is a hobby not a business. At least not a viable business. I do it because I have daemons in my head that force me to. I have a whole other really interesting career that puts bread into the mouths of the little Russells. I get maybe a couple hundred bucks a year from these books and such which does not even move my profit motive needle.

I’m exhausted from working out 2 hours a day. I feel like I’ve been living at the gym. Then taking the dog for a 1-2 hour hike every day – makes my available time window for value add pretty tight. I suppose I should focus on the things that I have gotten done versus the things I have not. Maybe I’m just too good at list building versus task resolution!

…

Which brings us to our New Year’s thoughts. I think people are too task based. That’s a game you can’t win. I think you set yourself up to fail every time you sit down and make a list of tasks. There will always be more tasks that NEED to be done than time to do them in.

What many people will do when confronted by this overabundance of tasks will try to sort out and filter on those tasks that are really important or really urgent. This is also a trap. For at least two reasons. The first being that there are typically more urgent/important tasks than you can accomplish. The second being that most of these tasks get their urgency from someone else.

If you really look at the tasks they don’t seldom align with what YOUR goals or purpose, you have inherited someone else’s urgency and importance. The net result is that you are going to focus all your wonderful human spirit and energy in getting things done that don’t get you anywhere and aren’t making you a better animal.

It’s interesting because you can always find enough tasks to keep you busy and stressed out, but you aren’t really choosing those tasks and hence aren’t driving your own bus and guess what? You’re abdicating your life to some other arbitrary set of hamster-wheel activity.

This is how you can get to the end of a 12 hour day and feel like you haven’t gotten anything done.

There’s another reason you never get everything done. It’s because you treat everything on your to-do list as a task. What you will see if you look a little closer is that many of these tasks are actually projects. A task can be accomplished with one discrete act of energy – like “set up an appointment with the Dr.”

“Write a book”, “Clean the house” and “lose 10 pounds” are projects. They involve multiple discrete tasks that have to be managed discretely. When you treat them like tasks on your to-do list you set yourself up to fail. When you write down your to-do list separate out the projects into a different list. They need to be planned separately.

Why am I telling you this? Well because a number of you are going to try to set New Year’s resolutions. I don’t know what a resolution is supposed to be but whatever form it takes unless it turns into a set of manageable discrete tasks and projects with goals and timelines you can’t get to them.

But THAT isn’t important either. THAT is Management. Management creates order from chaos. You need VISION and LEADERSHIP. Vision and Leadership create chaos from order and this is the first step.

You should not attempt to set goals or resolutions or projects or tasks until you decide what your purpose is. You need to know the ‘why’. Once you have the ‘why’ then the how is simply management.

If you have your purpose you can then hold up each new task or project for review as to whether it aligns with your purpose. In this way everything you do, day in and day out, moves you towards fulfilling your purpose. Each task list you go through fills you up instead of emptying you.

Don’t think about goals. Don’t think about resolutions. Don’t think about what you need have to do to make someone else happy or to avoid pain. Think about why you are here? What are your unique gifts? What fulfills you? What rocks your world? What is your purpose? How are you able to add value, to enrich our world?

Don’t expect to find instant answers. To live is to seek purpose. You won’t find answers but you will find the succor of owning your own life…of driving your own bus…of not being a victim.

It’s always easier for me to get my workouts in because they align with my personal needs and goals.

Seek your purpose in the New Year. And I’ll see you out there.

New-Outro

…

You can find me ruminating on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can ruminate with me by dialing - 206-339-7804. Leave a message there it sends an audio file.

Make a resolution in the new year to call in the show intro- today we heard from Russ in Dutchess – I always thought his twitter handle was the Russian Dutchess and I figured, hey whatever floats your boat So who knows what I’m assuming about you. Call in a in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

All the music today has been from Jim Laskey’s choral group. It is a nice change from the usual punk rock madness.

Happy New Year,

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

Song 2-3

Outro music:

Outro Artists Bio:

Bio:

www.RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 204 – Dr. Coyne

chrisrunner@runrunlive.com (Chris Russell) — Fri, 23 Dec 2011 03:36:35 +0000

The RunRunLive Podcast Episode 204 – Dr. Coyne

Show intro by:

Frank Salerno

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome survivors of the zombie apocalypse. With your speed and endurance you have out-run and out-fought the undead and stand here with me ready to celebrate another Saturnalia.

But, of course this is Chris and this is the RunRunLive Podcasst and we do have a great show for you today. I chat with Dr. Coyne from deep frozen Canada about nutrition.

Nutrition is a tricky topic. Everyone has a view and everyone is convinced they have the answers. Apparently they don’t because we still see a populace that is suffering and confused. I don’t claim to have the answers but you and I we are students of this world and we ask questions and listen. That is how we get stronger.

My foot is actually feeling pretty good this week. And I’ve been getting some great workouts in - not running but at least working out fairly intensively and consistently.

Dr. Hester told me to finish up the Pt and see if it helps. If it doesn’t he’s going to get an MRI and potentially blast it with that sonic thing they use to break up gallstones. It’s crazy. If I knew how much money this was going to cost me in medical bills I could have just bought a $5000 racing bike and taken the year off!

It’s worth noting that I don’t do a Christmas show or a Halloween show or your ‘what to buy’ show or ‘New Year’s Resolution’ show. That’s just lazy podcasting people!

I will slip in some of Jim’s excellent Saturnalia music Next week though. Because it is excellent.

I gave blood this week. Here’s a good tip for you; nurses have the best stories. I asked them what their best story was and they started reeling off stories of people passing out, falling off the tables, having seizures, losing control of their umm… bodily functions… None of that happened to me, but I did skip my workout in deference.

I think the best story was of a high school principal who was giving blood as an example in front of all the students and he passed out and pooped and peed himself in front of the student body – that’s karma. So if you find yourself at a holiday party with a nurse, ask them to tell some stories!

Seriously folks, I hope you all have a great Saturnalia. Hug your loved ones. You can’t change the way they act, but you can change how you respond and there is no such thing as wasted effort.

On with this show!

Audio clips in this episode:

Promos

http://www.runrunlive.com/products-page/midpackerslament

RunRunLive » Audio Products » MidPackersLament » The Mid-Packer's Lament Audio Book

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I'll see you out there.

Chris,

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

The Mid-Packer’s Lament Audio – Running with Buddy - http://www.runrunlive.com/audiobook-of-the-mid-packers-lament-released

Featured Interview:

Dr. Coyne. - http://leanseekers.com/Nutrition-Coaching

Quick Tip:

The Pro Football Workout - http://www.runrunlive.com/the-professional-football-cardio-workout

Outro:

Ok my tired and perplexed survivors you have barricaded out the marauding undead until reaching the end of yet another RunRunLive Podcast – Episode 204 in the can.

I have to admit I’ve been playing an online zombie game in Google chrome called Dead Frontier with one of my daughters. I’m a level 21 Farmer with rifle skills named Maddog2 if you want to go hunting with me some night. It’s free.

I’ve got some great shows coming up, chatted with Dave McGillivary the RD of Boston about the new standards this week and that will be in episode 207 – very interesting.

Don’t forget to check out Steve Chopper’s and JayDub’s new podcast. The first show will be recorded in December 2011 and released simultaneously on the AMWM and BHAG feeds. The AMWM feed will then be renamed Run World Radio and subscribers will get the show

automatically. The BHAG subscribers will then "retune" if necessary after the first couple of weeks of simultaneous feed.

Also download our friend Kevin’s podcasts which now consist of The extra mile, the extra mile Galloway edition and the Extra mile to beat breast cancer. Great stuff. While you at it subscribe to the Slow Runner’s club with Eddie and Adam – they are a hoot.

Next week we chat with another fantastic success story from the community – Rick from Fat guy running – about his journey – great stuff.

I was at the Doctor this week and a guy stood next to me at the counter. He looked to be about my age maybe 70 pounds heavier. Definitely a heart-attack candidate if you know what I mean. They asked him his date of birth and based on his response I quickly deducted that he was 5 years younger than me.

I had a Schadenfreude moment. I thought to myself “I’m in way better shape than that guy. He’s on the fast track into the grave.” When I was his age I was running mountains and ultras. It helped me put my injury in perspective.

I’ve been trying to get Buddy out for walks in the woods every day I’m home. We went out for a 2 and a half hour hike on Saturday and he was sore the next day. But since then he is lighting up. He’s got that spark back in his eye when I come home. Prancing around like a puppy.

Exercise is good for people and Dogs.

I gave up on dieting for the holidays but it’s ok because I’m getting my workouts in. I got some positive feedback on the IronMan idea. We’ll see where it goes.

…

With many of us getting ready for the holidays I thought I’d give you something to think about.

I know this doesn’t happen in your house or in mine but I’ve heard that some people don’t get along with their close relatives. I’ve heard that as soon as you put them together in a confined space and pour in a little alcohol they drop into old angry patterns. They start down those same old rat holes of unforgiven past wrongs and it’s like oil and water.

All I’m going to say to you, and you know who you are, You can’t control what other people think, or do or say…but YOU CAN control how you react to it.

You may find yourself in with an excellent opportunity to break a pattern, to respond to petty digs with praise and kindness.

You may not be able to prevent the mess, but you don’t have to take part in it.

Break the pattern.

Let’s try a hypothetical example. Cousin Suzy tells you that you look like you’ve gained some weight. How do you respond? How about by telling her that you noticed how lovely her hair is and how it brings out the kindness in her smile? That will have the added benefit of confusing Suzy because you’re not playing along.

Don’t forget to take your family for a walk on Christmas Day and I’ll see you out there.

New-Outro

…

You can find me Chatting with Suzy on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can tell me all about it by dialing - 206-339-7804. Leave a message there it sends an audio file.

How about a little holiday gift for me? Call in a in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Music to take you out is one of my favorites from Colin’s files it is a creepy love song that he sings to his Garmin device.

Happy holidays,

Ciao,

…

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

a_dont_hug_me_christmas_carol-id_rather_be_naughty

Song 2-3

Christmas Eve in the Trailer Park

Outro music:

I can’t stop Lovin you.

Outro Artists Bio:

Bio:

www.RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

The RunRunLive Podcast Episode 203 – Darryl from Loving The Bike

chrisrunner@runrunlive.com (Chris Russell) — Fri, 16 Dec 2011 04:51:41 +0000

The RunRunLive Podcast Episode 203 – Darryl from Loving The Bike

Show intro by:

Jeff Galloway - http://www.breastcancermarathon.com/newsletter/article/extramile/

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the Spiral Notebook Podcast where we really dig into the office supplies business and uncover the shocking truth about the connection between dry erase white boards and fingernail disease… Wait, no, that would be my alternate reality podcast, the one where I play a character from “The Office” and have to commit Hari Kari to escape.

Luckily for the both of us this is the RunRunLive Podcast, and the RunRunLive Podcast is a pleasant diversion I cooked up in the summer of 2008 to give artful license to my inner endurance daemons. This is episode 203 and today we have a great show for you. I’ve got a chat with Darryl from Loving the Bike and the Cycling360 Podcast.

‘Chris’, you say, ‘have you lost your marbles?” “Isn’t this supposed to be about running?” Well yeah but I’m an equal opportunity mid-packer and I like to bike too. These guys are road cycling snobs but they know their stuff and I’ve learned a lot from the cycling360 podcast already, like what kind of trainer to buy and how to go about buying a new bike. Never be afraid to leverage other people’s expertise.

You can quote me on this; knowledge is finite but leverage is infinite.

Lt me step back a bit and say, if you’ve just started joining us on our little weekly production of RunRunLive you may be a little confusaled, our head may be spinning, swimming or using the elliptical.

Recent episodes have been a bit of a mixed bag with my Chicago race report, the 200th compilation, and last week’s pseudo-intellectual discussion with Jon Gordon. You may think, “Hey, does this show on running have anything to do with running?” You might think all is chaos, that all we do over here is scatter-brained and without purpose.

But, to you I say “Nay”, because I eat a lot of oats, but also because we point and there is a pattern.

That is the beauty of chaos. Only the human brain can divine the patterns in chaos. And, yes, ocaasionally we may follow the fractal shorelines of our minds wanderings and explore some inlets without outlets but in the end we return the marauding corsair of RunRunLive to the ocean of amateur endurance sport.

I would ask you to forgive the episodic lack of structure, rigor and pointillist nonsense and embrace the chaos! This is our own personal “Howl” and you and I are the best minds of our generations.

Wow! That was fun!. Now someone grab the steering wheel, because this bus is out of control!

I’m traveling this week. I got a few PT appointments in last week and I think it may be helping but I’ve run out of patience with this heel injury. I’ve come up with a brilliant plan. I’m going to start training for an IronMan in June.

Why is this brilliant? Well Running is my strong sport and since that is out of commission I might as well go all in with the other sports. I’ve acquired a fluid trainer for my bike and I’ve asked Coach Jeff to put a base plan together for me using the trainer, the pool and the elliptical instead of running.

I think this is brilliant because it will a) give me a useful goal, b) Give me a discrete plan, and c) get my training intensity back up to where it needs to be.

Will I change my mind next week? Probably. But why not?

On with the show!

Audio clips in this episode:

Promos

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

My new Scale - http://www.runrunlive.com/my-new-eatsmart-precision-getfit-fat-bathroom-scale

Featured Interview:

Darrly from Loving the Bike www.lovingthebike.com and the cycling360 podcast

Quick Tip:

Staying Fit - http://www.runrunlive.com/5-tricks-to-stay-in-shape-when-you%E2%80%99ve-got-a-chronic-injury

Outro:

Fred Fenton?

Ok my Furry bright-eyed reindeer friends you have mushed your sleigh onto the roof of yet another RunRunLive Podcast Episode 203 in the can.

Next week we have a cool chat with a Canadian nutritionist Dr. Coyne. I really enjoyed talking with Dr. Coyne and he had some great insights.

I am on the road this week in Colorado and Atlanta. I took the opportunity to drive out to Estes Park to see Coach Jeff from PRSFit. We had dinner. It was nice to meet him in the protein form. Estes Park is an interesting little city completely surrounded by the Rocky Mountain National Forest. Google it.

I figured it was a straight shot out there from Fort Collins where I was staying. I was in for a bit of a white knuckle surprise as the highway entered into the mountains. Shear granite walls shot up a couple thousand feet on both sides of the road. The road meandered through the pass back and forth in sharp curves.

The temperature was hovering in the high 20’s and there was snow in the pass so I was afraid to push the rental car for fear of encountering black ice on the road. There were caution signs to watch out for bighorn sheep and elk. Occasional small settlements, tourist traps and a dude ranch loomed out of the dark.

Even though I was trying to keep the speed limit I was that guy riding his brakes with a line of angry locals behind me. But it all worked out and like I said it was cool to catch up in person. Beautiful country up there.

I also finished a couple projects. See? This is how it works with me. I have so many things going at the same time that occasionally I finish a bunch. I created a kindle book from the Fred Fenton, Marathon Runner Book. This is a book from a series of boy’s books written in 1905 and it’s really fun to read. The vernacular and morality tales are just precious. I’ll push it up to the kindle store and on my website as well.

But bigger news still is that I have finished editing the audio this week of The Mid-Packer’s Lament and it’s good. The stories range from 7 – 15 minutes long and it was a blast to record and edit. I’m glad I did it. I’m going to make it available in my website as well www.runrunlive.com

Now I’m working on some other projects still. Converting my other e-book to kindle, creating a Boston Qualifier training plan and series and publishing my injury series among others. I want to die with 100 unfinished projects!

…

New-Outro

Do you know what other people are thinking? Do you know what they are worried about?

You might be interested to know that they probably aren’t thinking about you or your problems.

I find it comical to watch people interact, especially in social and business situations. I see two people talking but neither is listening. They are both only concerned with their own thoughts and waiting for a pause in the conversation to say, “Yes, but what about me?”

Don’t make the mistake that when that person calls and asks you how you are, that they actually care. 9 times out of 10 they are calling in regards to their own agenda. Most people are wrapped up 95% in the inner noise of their own mind. They are sparing very little for you and yours.

Good or bad, once you realize this it make it easy to deal with them. You simply yfigure out what they want, what their inner agenda is and work it. But, the trick for you, is that inorder for you to play in their mind you have to put all your own personal noise aside.

And this brings us back to inner game.

I’m going to give you two practical tip s that you can use and practice. You can use these to have more valuable interactions or to manipulate people, it’s up to you.

The first is to practice listening and watching. When someone is engaged with you one on one, look at them. Really focus on what they are saying and how they are saying it. Notice their body language. Instead of speaking about your inner noise, reflect their thoughts back to them and amplify. Watch what happens. You will all of a sudden become the most interesting person in the world. And you will gain insight into what is going on in that person’s head.

The second tip is to prepare your own inner game for the interaction. Many times I’ll go into a potentially stressful situation with a client or my boss. Your first reaction is to be nervous or scared because these people are in a perceived position of power over you. If you go into these interactions with these kinds of emotions and thoughts YOUR inner noise will be so loud it will drown out the interaction and you will be unable to listen.

At these times you need to set your inner game to peace. At these times I remind myself that I am who I am and my intrinsic value, my personal worth is independent of what these people do or think. And this frees me to clear the clutter of my own mind. This allows me to focus on the value of the interaction.

Try these two things. Clear the clutter from your inner game and really focus on the other person and I’ll see you out there.

Chris,

…

You can find me workingon my inner game at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in your inner game to - 206-339-7804. Leave a message there it sends an audio file.

A self confident person would not be afraid to send in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

Over the next couple episodes I ‘m going to take you out with some of Colin’s parody songs. Because they are soooo good we should leave them in the box to collect dust. We should enjoy them. If you want to find them I’ll include Colin’s promo to tell you how and where.

As I have often quoted the great theologian Hunter S. Thompson; “It got pretty weird, but it never got weird enough for me.” And “When the going gets weird, the weird turn pro.”

Ciao,

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

hollywood_sinners-little_girl

Song 2-3

innerlogics-anxiety_park

Outro music:

Injury Blues

Outro Artists Bio:

Bio:

www.RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 202 – Jon Gordon on finding your Purpose

chrisrunner@runrunlive.com (Chris Russell) — Fri, 09 Dec 2011 13:17:54 +0000

The RunRunLive Podcast Episode 202 – Jon Gordon on finding your Purpose

Show intro by:

@zenRunner

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the Jungle explorer podcast where we delve into hot equatorial jungles and bash our way with sharpened machetes through African wilderness. Sounds exciting doesn’t it? Sounds adventurous and exotic. Too bad for you because this is the plan old RunRunLive Podcast and this is Chris your host and this is episode 202.

Any of you old enough to remember a bad show from the 70’s called “Room 222’? It came on after the Brady Bunch and the Partridge Family and before the Odd Couple and Love, American Style. All of which I can hum the theme songs to.

But 222 is going to have to wait because this is episode 202 and we have a great show for you today. We have a long interview with author and speaker Jon Gordon. When I first talked to Jon a few years ago he was working to get his business going. Since then he’s become quite successful publishing 3 more books. I had to actually make it through his assistant to get him this time and it took more than a month! But we made it work.

I loved his first book “The Energy Bus”. I talk to him in this episode about a subsequent work called “The Seed” which is a nice little parable about finding your purpose in life. It’s a long interview and we may have to squeeze out some other content to get it all to fit. Or I can close the lid and have the kids sit on it…

I like to throw in these episodes that are not directly related to the act of running. I feel that if you are an amateur endurance athlete then you are by definition an individual who strives and looks for answers and is interested in asking questions.

If you don’t like it you can fast forward. Unless of course, you are listening to this while pool-running and your MP3 player is trapped in a plastic bag under your swim cap where you can’t get to it. In that case you’re in for the duration.

I’ve got a lot to update you on this week. The good news is that I raced this weekend. I ran the 2.5 mile leg of the Mill Cities Relay. The bad news is that my foot was killing me afterwards and I generally felt out of shape.

I’ve had three visits with the Physical Therapy people. They are digging into my Plantar with a tool called the Graston technique. They are trying to manually break up and straighten out the little fibers in there. I’ll write up my experiences at some point. As you would imagine I’m a horrible PT patient because I think I know everything.

It looks like my spring racing season is shot now. I’m not in any shape to get quality times in. I’ve been doing my swimming and my weight lifting but it just isn’t enough to keep those running muscles fit. When I start training again, whether next week, next month or next year I will be starting from scratch. I’ve had to wrap my head around that.

I managed to relatively survive the last couple weeks of travel by counting calories. I’ve checked my weight at around 188 pounds which is within the safety zone and I’m comfortable I could lose as much as I wanted at will now. I’ll slip in a piece today on that for you.

OK – let’s see if we can move things along here! On with the Show!

Audio clips in this episode:

Rick Coveno telling a story from the Mill Cities Relay

Skits, commercials and parodies in this episode:

“The Boring News show”

Story time:

Equipment Check:

Featured Interview:

Jon Gordon – the Seed. http://www.jongordon.com/seedvideo.html

Quick Tip:

Counting Calories - http://www.runrunlive.com/counting-calories

Outro:

http://www.runrunlive.com/the-mid-packers-lament-released-for-kindle

Ok my little elves and Elvis’s, you have Purposefully found your way through the dense, lush jungle that is the RunRUnLive Podcast Episode 202 in the can.

Next week we’re going to chat with Darryl from Loving the Bike and the Cycling 360 podcast. He’s going to share with us some winter cycling tips. Which is important to me because it looks like I’ll be spending a lot of time on the trainer over the next couple months. Maybe it’s time to start that IronMan training after all!

I’ve got interviewsint he can out to episode 206. One of the cool things about my total world domination project (ie trying to get to 10K twitter followers) is that I’ve met some really interesting people.

What’s really surprising is the number of runners who have blogs. I think we are more literate as a society now than we have ever been. People may not be reading books, magazines nad newspapers but they are writing out all their personal feelings, adventures and misadventures on line.

In fact one of the books I’m reading on my kindle is guy who got into IronMan, atarted blogging about it and it turned into a book. This is a major change in the way things get into ‘print’. In the old paradign you had to beg to be chosen by a publisher. Now you get to choose yourself. That is the democratization of power. Sorry to all the dead-tree people who have fallen victim to the resultant structural obsolescence but this is a classic technology enabled shift. Dig it.

Sorry, went down a rat hole there. Hope everyone is keeping their wits about them in these difficult, dark and busy times. Keep fighting the good fight and create your own reality. Don’t worry about me. I’ll heal. Before you know it you and I will be skipping down the road hand in hand like Thelma and Louise.

…

New-Outro

You know what I find interesting? It is how we as humans are ‘pattern matching machines’. We see patterns in everything. We create, or assume correlations that are not supported by data. How did we get this way?

Some scientist say it is an evolved survival behavior.

Let’s say it’s 2.5 million years ago and you’re a hominid walking through the forest. You hear a rustle in the bushes.

9 out of 10 times that rustle in the bushes is going to be a squirrel or some other innocuous thing. What do you do? You may decide it’s a lion and get ready to flee to safety. If you’re wrong, what’s the down side? Nothing more than a stressful moment.

But here’s the thing. If you go with the data and assume it’s nothing and it turns out to actually be a lion, you get removed from the gene pool. You’re lunch. Maybe we evolved to make the ‘safe’ assumption.

This is why every time you get ready to leave the house to go for a night run your wife tells you to be careful. It turns out there is a critical penalty for ignoring a small risk sometimes.

But, my friends, although we are hominids, you and I do not live in the primeval forest. We live in the modern world. We can’t live our lives being afraid of lions.

I challenge you to challenge your fears. What’s the worst that can happen? You lose your crappy job? There are plenty of jobs for people who are willing to work for them. What’s the opportunity cost? To live in fear?

Find your purpose my friends.

And at some point I’ll see you out there.

Chris,

…

You can find me practicing total world domination on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in your special tidbits at - 206-339-7804. Leave a message there it sends an audio file.

Don’t be afraid to send in a show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

As I have often quoted the great theologian Hunter S. Thompson; “It got pretty weird, but it never got weird enough for me.” And “When the going gets weird, the weird turn pro.”

Ciao,

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

hemmit-hold_out_-_pure_rock_with_the_ramones_and_jet_drinking_and_driving.mp3

Song 2-3

barrio_tiger-special_purpose

Outro music:

Anal Mileage Man

Outro Artists Bio:

Bio:

RessurectedRunner.com

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Podcast Episode 201 – Keira Henninger

chrisrunner@runrunlive.com (Chris Russell) — Fri, 02 Dec 2011 04:21:57 +0000

The RunRunLive Podcast Episode 201 – Keira Henninger

Show intro by:

Steve Chopper and that bloke from the Isle of Tyree!

RunRunLive – Podcast Intro

www.evolutionofafatman.com – Marc Smith

Intro:

Hellooo and welcome to the 201st episode of the RunRunLive Podcast. This is Chris your host and I’ve got a great show for you today. I’m in a good mood. I don’t know why but I’m just going to go with the flow. You never know when it might turn into a bad mood. So from now on I’m just going to spend 45 minutes reading Harlequin romances. That’s it, not more running for me, just passion filled glances and heaving bosoms…

No? Don’t like that idea? Ok, I’ll stick with running for one more show as we enter our third century of narrow casting cuisine.

We are going to have a nice long chat with Keira Henninger who is a well-known ultr-runner and the race director for several popular ultra-distance races. It’s a good talk and she shares what drives her and what her vision is.

I survived the Thanksgiving holiday here stateside but I have to admit that my Spartan diet has taken a hit, but that’s OK because I am back in my comfort zone and have it figured out. I’ll talk a bit about that.

Someone asked me about how I got into running so I’ll share a story on this as well.

For you folks who just joined us in episodes 199 and 200, today’s show is more indicative of my usual format. I got some nice words from some enthusiastic people this week. Thanks for that. The last two episodes were a bit of a pain to put together so I’m glad you liked them.

If you want to say something nice you can always go write a review on the iTunes page for RunRunLive.

I was down in Atlanta this week in all-day meetings and didn’t get many work outs in. I did ask for special dispensation to wear my Brooks Launches instead of the business shoes. Those business shoes aggravate my Plantar.

The Plantar is still there but I went in for Physical Therapy today. A nice lad named Ryan performed his machinations on me and put me through my paces. It was good.

He used the Gaston technique to break up the little knot in my heel. This is basically digging in there with a metal tool and trying to get all the fibers to line up in the same direction. I’ll try anything at this point.

He said my glutes and abductors are weak and, of course, my hamstrings are tight. He gave me some stretches and exercises to do. He said I could start doing squats again as part of my routine.

I said, “Hey, since NOT running isn’t helping, maybe we could try running with this therapy?” He didn’t bite on it though.

I do have the Mill Cities Relay this weekend. I’m a team captain and I’m going to run. I’ll take the short 2.5 mile leg and take it easy. I’m like a runaholic, sneaking quick nips of running when no one is looking!

I hope y’all had a great week. I hope big things are on your horizon.

On with the Show!

Audio clips in this episode:

MSRunTheUs – Ashley reading from her blog about running.

A couple poems from Ogden Nash.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Calorie Confusion - http://www.runrunlive.com/calorie-confusion

Featured Interview:

Keira Henninger – Ultra-runner, race director, mom…

http://keirahenninger.blogspot.com/

http://leonadivide5050.com/leona-divide-5050-trail-race-info.php

Quick Tip:

Cross Country - http://www.runrunlive.com/cross-country

Outro:

http://www.runrunlive.com/the-mid-packers-lament-released-for-kindle

Ok my friends that is it, you have successfully navigated the first of the third century of RunRunLive Podcasts, episode 201 in the can!

Next week I’ve got an interesting interview with author and speaker Jon Gordon. Not specifically about running but about how to plant your seed in life and find your purpose.

And I’ll keep finding people to interview until you cry uncle. I was explaining to my co-workers how Amazon Kindle publishing works this week and someone asked me how I knew so much. I was forced to admit that I had just put my book on Kindle, which was weird, because I keep a Chinese Wall between my work life and my running endeavors.

Speaking of which apparently 8 of you figured out how to order my book on Kindle, so thanks! Another 3.2 million and I can retire…

We’re running tight on time this week, so let’s move on!

…

New-Outro

I went to Physical Therapy today. Because I’m desperate to get back to running. I think it’s going to help.

I have ahistory of disparaging PT because it always appeared to me as just something to keep you occupied while your injury healed. I always figured I know as much about running and mechanics as any of them and I certainly know more about my body than they do.

Whether it helps or not is not my point today. My point is that I caught myself in a bad habit. I caught myself labeling something. As in “All PT is bad and doesn’t help”. Whether or not this is ture is beside the point.

The trap here is that I took the easy way out by creating a blanket bias and lable for something. I closed my mind to the possibility. I became a lazy thinker. And in this way I closed myself off to possibility.

We get some many inputs in our lives it’s easy to start generalizing just do that we can control all the noise in our minds. But we have to avoid that trap. This is the trap of closing your mind to the possibility.

At best you are walling yourself off from potential. At worst you are starting down that slippery slope of assumption and bias that breeds evil and does harm.

It’s a common malady of old men to think they know everything. Let me tell you right now, I do not. I’m willing to learn something new today. Are you?

Let’s reassess our biases and learn something together. I’ll see you out there.

…

You can find me learning on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in something you’ve learned at - 206-339-7804. Leave a message there it sends an audio file.

You can learn to do the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

To take you out is a pre-release copy of Black Lab’s new song Learn to Crawl from their new unplugged album. I’m sure you’ll hear some of this on other podcasts because Neil Bearse the running Ninja has tied them heavily into the social media. Go out and check them out and support them for having faith in us.

Hasta Luego,

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

the_cymatics-ginger

Song 2-3

the_cymatics-i_never_knock

Outro music:

13 Learn to Crawl – Black Lab - http://blacklabworld.com/

Outro Artists Bio:

Bio:

new acoustic album now available on cd, at itunes

November 30th, 2011

unplugged is now for sale on CD and at iTunes and AmazonMp3, as well as via CD quality download here at black lab world. check out our 5-for-$45 offer or send someone a gift-wrapped CD w/ a note.

click here to preview 7 songs from the record.. thanks to everyone for all your support, for your presales orders and lovely emails, tweets & facebook messages. we deeply appreciate it.

pass the word and help us make this a black lab christmas. p

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

The RunRunLive Podcast Episode 200 – Ray Zahab and some Thanksgiving fun

chrisrunner@runrunlive.com (Chris Russell) — Fri, 25 Nov 2011 18:03:41 +0000

The RunRunLive Podcast Episode 200 – Ray Zahab and some Thanksgiving fun

Show intro by:

Steve Chopper and that bloke from the Isle of Tyree!

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the 200th edition of the RunRunLive podcast. And this is going to be another special edition. For you new listeners, I have a set format, but for the last couple weeks I’ve done some special shows that did not follow it. If you want an idea of what I usually do, go back a few episodes or look on my website www.runrunlive.com in the podcast index.

We have a great show for you today. Today is Thanksgiving week here in the US and it is also the 200th show. In celebration and the spirit of giving thanks I’ve got a new interview with Ray Zahab internationally famous ultra-runner, but to augment that I went down into the basement storage of the RunRunLive world headquarters and managed to slavage a couple of mouse-chewed bits from the last two years. Hope you enjoy it!

Me? I’m doing fine. I was back in to see Dr. Hester for my Plantar fasciitis on Monday. The news wasn’t so good. No change. He gave me a final Cortisone shot to see if he could get that stubborn swollen fibrous bit down. As of this week it’s been four months since I’ve run (ignoring of course that long march of the Chicago Marathon in October).

I am actually quite upbeat. I’m fairly mature at this point in my running career. When I’m racing well I have learned to appreciate it and celebrate it. When I’m hurt or off I am sanguine as well, knowing that ‘this too shall pass’.

I had to start counting calories last week because even with the vegetable-only diet I was about to pass 200 pounds and that was unacceptable. I put myself on a fewer than 2000 calorie a day program and have lost 10 pounds in 8 days. I’ll give you more details in future shows in case you are looking for solutions in that department.

I’m really happy to have been able to serve you folks over the last few years. Now, let’s just relax and have some fun today. You know, studies have shown that 8 hugs a day release the same amount of happy hormones as drug treatment – so get on that when you get back from your run today!

On with the Show!

Audio clips in this episode:

Steve Chopper from Episode 85

Joe Bears with the ‘Backwards Running’ skit

Two Songs from Colin the resurrected runner. Ice-bath Baby! And Pain in odd places.

John Vaughn with some nice words

Kelownagurl with The snot-rockets song

Colin with the Ask Mr. Runner Guy

Shawn with the ‘most interesting runner’.

Mr. Compulsive Runner guy.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Featured Segment:

Quick Tip:

Outro:

That’s it, awkward but lovable friends, some of you have survived a 200 episode double ultra marathon to get to the end of yet another RunRunLive Podcast. Episodes 1 – 200 in the can.

Coming up we have some great shows for you. We have Lisa Henninger the ultra runner, I got Jon Gordon the inspirational author, and so much more. It just keeps coming.

I’m down in Atlanta all wee this week so it will be a push to get a show out, but I’ll strive to completion.

I survived the Thanksgiving meal at my in-laws but I’m just going to pretend that day never happened in terms of calories. It will be a mysterious blank spot on the record. I have been able to get back down into the 188 range and feel a lot better about myself.

I set a year end goal of 185 pounds but it look like I’ll get to that this week, so I may just keep going and see if I can get really skinny for my come-back training in the spring. That would be one less thing to worry about.

I’ve been keeping fit in the pool and lifting weights and riding the stationary bike and doing pool runs, but it just aint the same as a good long run in the woods with the dog.

…

New-Outro

I’m not going to go deep with you today. You have to relax and enjoy yourself now and then. Otherwise you’re at risk of taking yourself too seriously, and we know what happens then.

As I’ve been working on my calorie counting this week, amidst the absolute hurricane of commercialism we suffer through this time of year, I’ve realized that we need to get better at distinguishing needs from wants.

Flipping through the Black Friday garbage I was hard pressed to see anything that I need. I mean really need. With all the 1% -99% perturbation the same thought comes up. What do you really need? It’s not much.

I’m a lucky guy. I have everything I need. I don’t need anything else, but I do need to keep trying to get better.

Look at Buddy. He’s the happiest person I know. He lives simply. He has a handful of kibble and some water each day. He sleeps on the floor and his biggest joy in life is when I come home and when we go for a run.

I challenge you to make that YOUR biggest joy. Coming home. Going for a run in the woods.

Thanks for hanging out with me. I’ll see you out there.

…

You can find me being a social media psychopath on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can call in a question or comment at - 206-339-7804. Leave a message there it sends an audio file.

One thing you actually do need to do is read the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

…

I’ll leave you with another one of Colin’s favorite parody songs, that, by the way, he has two collections of over at his site RessurectedRunner.com if you’d like to procure them this one is called “Pain in odd places” Enjoy your week!

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

Verdi’s Requiem

Song 2-3

Outro music:

the_bloodsugars-purpose_was_again

Outro Artists Bio:

Bio:

The Bloodsugars are a four-piece band from New York City, composed of the keyboard, bass, drums, and guitar. Their sound is a amalgamation of indie rock and 80's synth pop with excellent songwriting rooted in the classics of 60/70's pop. Somewhere between The Clash, Of Montreal and Elvis Costello.Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 199 – The Chicago 2011 Race Round-up

chrisrunner@runrunlive.com (Chris Russell) — Fri, 18 Nov 2011 01:50:47 +0000

The RunRunLive Podcast Episode 199 – The Chicago 2011 Race Round-up

Show intro by: Ed Hidden

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the RunRunLive Podcast, this is Chris your host. This is episode 199. This week we have a special episode for you. Instead of an interview I’m going to give you my multi-media wrap up story of this year’s Chicago marathon.

For you new listeners, and I think there are a few because I’ve been doing some network building over the last couple weeks, especially in Twitter. I’m up to 8,000 followers on Twitter and more importantly I really enjoy the people I’m meeting.

It seems that endurance athletes like to connect and there are tons of blogs out there from focused, passionate individuals just like us.

So for you guys, welcome, I always tell people they have to listen to 3 episodes of any podcast before making a call on whether it’s right for them. That’s what I do. Allow me a moment to bring you up to speed on the RunRunLive empire…

In this podcast my charter is to entertain, inform and inspire and that mix changes depending on what I’m focused on. I produce it for myself and what I find interesting, or funny or what has led to my own personal growth over the years.

Content-wise I typically have a couple tips, I talk a little about my stuff and I wrap it all around a 15-20 minute interview with someone interesting. I try to keep it fast paced so you won’t get bored and I keep it as close to 45 minutes as I can. That’s my format and it seems to work. I push one out every Friday morning give or take a few hours.

Who am I? Well I’m a normal guy who works for a living in a job that requires a fair amount of travel and leadership. I’m married with kids. I’ve been running my whole life. I love it. I’ve never been fast or won anything but I got back into it semi-seriously over the last couple decades and it has become a profound element of my life and lifestyle.

I like the marathon distance. I like running trails and places I’ve never been before. I’ve run the ultra-distances. I’ve dabbled in road biking and triathlons. I really like endurance mountain biking.

If you were to listen through the last 198 episodes of this show you’ll join me and my border collie Buddy the Wonder Dog as we work through training and race cycle adventures in all these sports.

And that’s who we are. It’s simple. I don’t strive to be anything else. If I can help you lift the weight of life from the yoke of your shoulders once or twice then I have succeeded.

This week I’m still injured but I got some good pool workouts in especially because Jake gave me a couple pool interval workouts. I’ve been doing the stationary bike and the total body workouts but I miss running.

I had some challenges getting into the pool over the weekend. I like to work out at night and they close early on Friday through Sunday. The pool is just clogged with little kids in the afternoon. I actually did the crack of dawn pool workout yesterday and it was rough. But I will say that if you’re going to work out at the crack of dawn, doing laps in the pool is probably one of the better, more forgiving things you can do.

I volunteered at the New England Prep School Country Country Championships on Saturday and I got to work the chute. In a high school level race the kids come through the shoot and it’s important to keep them in order. The scoring is such that every one of the top 5 kids on a team scores. That means that changes in order of the 50th kid could change what school wins.

I was the guy at the finish line calling the finish order and physically putting the kids in order. It’s hard because some just stop while others keep running through the finish. And some of the kids are in pretty rough shape. And they come across the line in big groups that you have to sort out.

It was great fun and, honestly if you haven’t volunteered for a race yet, go do it. You’ll help people, you’ll have fun and you’ll learn something whether it’s a school meet or your local 5k or marathon.

Going in to see doctor Hester next week. Hopfully I can start training again because we are getting perilously close to the fail-safe point for a good Boston Marathon campaign.

But, you can’t look too far ahead. You have to take every day as it comes. Celebrate today.

But this is not about me. If we do it right, sometimes, it’s about us. Today it’s about YOU!

On with the Show!

Audio clips in this episode:

Verdi’s Requiem from Jim Laskey

Audio clips from the race with Eddie Marathon and Adam the ZenRunner…

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Featured Segment:

Chicago Marathon 2011 Race Report

On October 11th 2011, I participated in the Chicago marathon. I ran for the Diabetes Action Team. I collected over $1500 for the cause. I was treated well by everyone involved and had fun.

I met up with and was the guest of Eddie Marathon. We stayed at Eddie’s Dad’s house and had a great time paling around with Eddie, Adam, Eddie’s Dad, and Eddies extended family out in the suburbs of Chicago. Eddie gave us a guided tour of his childhood haunts and was an awesome and gregarious host. Eddie was always smiling.

This event was precipitate by the death of Eddie’s mom last year from Diabetes. I listened to Eddie sharing this experience and talking about running Chicago for her and thought to myself, “Her is something simple I can do for someone and make a difference in their lives”. I have this super-power of endurance running so I might as well use it for good instead of evil.

Hanging around with Eddie and Adam is a real treat. You know these guys from clowning around on the various podcasts, but you have to understand that there is much more to them. Both these guys are successful businessmen and leaders. Both are smart as hell. Both have lived lives full of great experience. We are a good match.

I was injured for this race. I had not run since the 5k portion of a triathlon on July 20th. Apparently training for an ultra-marathon, triathlons and mountain bike ultras all at the same time in old shoes is a bad idea. Who knew? I thought I was indestructible. I still do. The doctor would not have given me clearance for this race so I didn’t bother to ask him for permission and I didn’t tell him afterwards!

I’m not badly injured. I have an achy plantar fasciitis. I can run on it but shouldn’t because it won’t heal if I use it. I had registered for the race, made the commitment to the charity and to Eddie, and acquired plane tickets – so as the event neared I had a ‘what the hell’ moment and decided to go for it.

I figured these guys ran a marathon much slower than my normal pace and I could fake it for 26.2 miles. I did end up setting a new marathon record of 6:46 that I hope I don’t beat any time soon!

We spent a good amount of time goofing around at the Expo on Saturday. I bought a nice long-sleeve safety-orange tech shirt. I tried to avoid picking up any trinkets. I really have learned that just because it’s free doesn’t mean you want to carry home on a airplane! Chicago has a big expo.

We accidently ran into Ray from the Geeks in running podcast and his wife…and his film crew. That’s right he had a guy following him around with a camera. Eddie and I had run with Ray at the MojoStloco. It is so cool to meet old friends. That’s what I really like about going to big races. You get to meet some great folks.

The Diabetes Action Team ladies were overwhelmed by us. More specifically by Eddie and Adam who swarmed into their booth and slathered them with so much love and affection that they are all part of the family now. It was very cool how these ladies just fit into the scene. It was like we had known them forever, like we grew up with them. They gave us some great racing hats to wear.

We spent the night in the kitchen of Eddie’s Dad’s house writing on our Diabetes Action Team Race shirts with black sharpies. Adam and Eddie wrote their names on the front, I prefer to remain anonymous! I wrote two columns of names on the back of my shirt. I put a mile number next to each one. With the hats and the yellow team shirts we looked the part. We were a team of charity runners.

Race morning we got up early. I triple taped my plantar with KT-Tape and hockey tape to immobilize it. We rolled in Eddie’s car down to Chicago listening to tunes and singing in the car. It was still dark when we got there. They had had to move the charity village due to mud in the park from too much rain. We had to hike all the way down to the east end of the park to find the Diabetes Action Team Tent. There were a whole bunch of people in the yellow team shirts all getting ready.

I was loose. There was zero stress for me here. I had no time expectations and no responsibilities other than to hang out and have fun. I did my best to pass out tips and wisdom to the first timers. I helped at least three people calm down and figure out how to put their D-chips on their shoes. I held bags for people and laughed and made wise-ass comments. Chicago has a lot of first-timers in it. It’s a good race for first-timers, they get lots of company and support.

We were joined by Andy who is a member of The Slow-Runners- Club coaching program put on by Adam and Eddie. We made our way down to the starting area in a leisurely manner, stopping to help people when we could, giving directions and watching the sun peek over the buildings to the west.

The weather was beautiful. Sunny and 60’s at the start. There was no need for gloves, trash bags or throw-away sweats. Thousands of people were milling around in various states of mental and physical upheaval. We walked to one of the way-back corrals, I think it was 14, and waited for the thing to start.

We had some excitement while we were standing in the corral. They closed off the corral entrances and were funneling the towards the back of the park. People freaked out and started trampling the corral fences like soccer hooligans. Volunteers and burly Chicago police could not stop them.

I wore my slant-pack so I could carry some food and my hand-held recorder with me. I had some gels, some Cliff bars and miscellaneous other stuff. I wasn’t racing and I can ‘live off the land’ during the race grabbing whatever is available. I have a strong stomach. I carried a bottle of ½ strength Gatorade as is my habit to refill as needed en route.

We were off and it felt great to be in a crowd of marathon runners running again. We went too fast and Adam was constantly having to ‘call time out’ for walk breaks and reel us in. The pack was very thick. Thousands of runners of all shapes and sizes wall-to-wall in the Chicago City streets. The crowd was lining both sides of the road and participating vigorously in the spectacle.

From the start I recorded a brief audio piece at each mile mark. I couldn’t read the back of my own shirt so I’d run up to someone and ask them to read a number off the back of my shirt and then engage them in the audio. It was a fun conceit.

I had one amusing incident where I got yelled at for stopping to walk in the early miles. It was ironically one of those purple shirt Team in Training folks who was in a big hurry and trying to catch up with someone. How many times have I had to navigate the purple rolling roadblock in a race? Karma.

The spectators were great. They were really into it. They had signs and noisemakers and the energy level was huge! Nice people. Everyone was having a good time.

We were executing a run-walk pace that was a piece of cake for me. I would call it more of a perambulation than a run. It gave me a chance to look around, take in the sites, interact with people and move around the course without having to worry about getting burnt out.

Through the first half of the race we rolled pretty easily having a hoot. I was taking pictures of all the good signs and interesting people. I got some video too. Since we were going at such a casual pace I carried my Blackberry with me clipped to my shorts – like I was going to work! I didn’t have to worry about killing it with sweat or having it bounce around. I was a tourist.

Eddie’s family came out to meet us at various points on the course. Each time we’d stop and they’d hug and we’d moon for the cameras. The race is a loop so spectators can get to see contestants multiple times – especially the slower contestants! This set up a unique déjà vu effect were you’d have the same person with the same sign and same foam finger cheering at you in more than one place.

Eddie and Adam and I were singing a lot. We sang old Grateful Dead songs and Johnny Cash. It seemed appropriate. Eddie and I belted out a rousing rendition of Mannah Mannah at one point to the delight of no one in particular except ourselves.

We ran into the Diabetes Action Team ladies somewhere in the first half of the race on the outside of a sharp corner. It was like a family reunion. There were pictures and hugs and congrats all around.

Another interesting phenomenon was when I pulled over to take pictures of something. More than once a spectator would see the shirt and thank me. No kidding. I had one guy pull up his shirt and show me his insulin pump. I was running all over the course taking pictures. I wasn’t going to get lost and I could catch up.

Somewhere around the half-way point Eddie told me he was worried about Adam. It was still fairly early in the race and Adam was starting to hurt. I laughed it off and continued my flitting about, but our pace was slowing and we were walking a lot.

We were moving back in the pack. Way back. When we got to the water stops there were thousands and thousands of empty cups swept to the curb in large piles. Berms of empty cups. Since it was a hot day there were sponge stations. They had filled kiddie pools with sponges. By the time we got to these there were thousands of sponges in the road like a wet moonwalk.

Some people were spraying the runners with garden hoses. Note to spectators: not everyone wants to get sprayed! I had my electronics with me and did not want them getting doused.

It was fun to see all the different neighborhoods. They came out for the race and had themes. There was way more participation by the neighborhoods than when I ran it in the late 90’s.

We hit the ½ mark in a time that I would normally run a marathon in. After the ½ way mark we really slowed down. Adam was having cramps so we walked. I had nowhere else to be and I was going to stick with those guys no matter what. I had no dog in this fight.

There were lots of charity runners out on the course with us. I saw many charities I knew like Back on my Feet and Girls on the Run.

Somewhere around 16 miles Eddie’s family met us again. We were really moving slowly now. Eddie came over to me and said he needed to go ahead and spend some time thinking about his mom. I stayed with Adam and we continued to fight the good fight.

We struggled to the 20 mile mark and Adam was running with handfuls of ice from the aid stations stuffed in his shorts for his thighs. He was miserable.

By this time we had fallen back enough that they were breaking down the water stops and cleaning up as we went by. Some of the later aid stations had food and I took some gels and banana chunks because I had eaten everything I brought with me. The banana station was interesting. By the time Adam and I came through 30,000 other runners had thrown banana peels on the ground and stepped on them. It was a carpet of brown gooeyness.

I was tired. Not ‘running tired’ but ‘being out in the sun all day on the cement tired’. My feet were hot and sore. Surprisingly my Plantar felt ok. I was ready to be done. I Looked at my watch and said to Adam, “We’re still 5 miles away and we’re only going two miles an hour.” He rallied. He started forcing himself to run to specific landmarks. He dug deep.

I had never been this far back in the pack in a major marathon before. The people were interesting. There were people that a 6 hour marathon was their pace, their fitness level and they were grinding it out, God love ‘em. There were unfit and obese people working hard to finish, God love them too. There were people who obviously hoped to have a better day but something had gone horribly wrong and now they were back with us doing the death march. There were injured people with knee braces and limps of all sorts.

The pack had thinned out as we moved farther back There weren’t as many people but I tried to talk to anyone I came in contact with. There wasn’t as much churn and we were with the same groups of folks for a few miles towards the end.

Looking around it was like a zombie march for the most part. People were struggling. Walking and jogging they were just trying to get to the end. It was a bit grim. The latter parts of the course are a bit more industrial and it was a hot day. There was no protection from the sun on the concrete. We were all just hot and tired and ready to get home to the finish.

We saw and heard lots of ambulances during the last few miles. I put some Grateful Dead from Pandora on my BlackBerry to see if I could get Adam to cheer up a bit. He was a Grateful Dead groupie in a past life.

As we got close to the finish I went into my crazy coach routine, yelling at people to have ‘courage’ and dig deep and we were almost home and to have a strong heart and all that.

Eventually we rounded the corner into the park. I ran the last stretch across the finish line. I handed my phone to a course official, dropped and did 20 pushups, like I said I would. There was no crowd to see them. Of the 36000 or so participants that finished, we ended up finishing ahead of about 600. We got our beers and our medals and went off to find Eddie at the charity tents.

My feet were swollen from so much time on the hot concrete. I wasn’t particularly dehydrated or chaffed in any bad ways just tired.

The next day when we got up I was soooo sore. I haven’t been that sore after a race in years. My quads were screaming in pain. I couldn’t walk down the stairs. I think it was because I hadn’t run and hadn’t trained for the race, but also just the sheer number of steps I must have taken when flitting around the course.

That’s it. That’s my Chicago 2011 Race report. I had a blast hanging out with Eddie and Adam. I managed to raise some money for Diabetes research. It has to be noted that this is my first experience with fund-raising and charity running and I found it to be quite positive. I do have mixed feelings about a 6:46 finish time but life is an adventure and you can’t say you appreciate everything without experiencing it firsthand!

Quick Tip:

Outro:

That’s it you have run a marathon with me today in episode 199 of the RunRunLive Podcast and that is now in the can!

Next week we have our 200th episode and I got Ray Zahab to come back on for a chat. Nothing special just another of our weekly celebrations of the endurance lifestyle.

I did finally corral Keira Henninger ultra-runner and race director of such famous or infamous gems as the Leona Divide. I also got Author Jon Gordon to come back on to talk about his new book “the Seed” that is a parable about finding your purpose in life.

If you’ve been listening you know I’ve been eating a plant-based diet in an attempt to stabe off the weight gain that I get when I’m not running. I was quite frustrated over the past few weeks to still be gaining 1-2 pounds a week even with my cross-training routine and the plant based diet.

In a fit of desperation I started tracking my calories this week and figured out that I was still sucking down well over 3,000 calories a day with nuts and other high-calorie plant-based foods. I started measuring it and trying to stay under 2000 calories a day. This was on Tuesday. Today is Thursday. Lo-and-behold I weighed in 7 pounds lighter at lunch today. That was a bit of an ‘aha!’ moment for me as well as a bit of a ‘Duh!’

Such a simple thing to do and apparently I cracked the code. I’m using a web-site called sparkpeople. It is free but you have to immediately unsubscribe from the torrent of email they send you and turn off their meal plans which evidently were designed by the Dairy industry. Once you get it set up with your favorite foods it’s easy.

I have signed up to run the short leg in the Mill Cities Relay on December 5th and frankly I’m ready to say screw the injury and run through it! For the want of a plantar the horse was lost.

That clip I played earlier was a piece of Verdi’s Requiem and I think the RunRunLive Vice President of editing Jim Laskey was one of the performers, cool huh?

…

New-Outro

I read Jon Gordon’s book ‘the Seed’ this week and talked to John about it and it was quite interesting. Jon’s books are not complex or difficult but they have thought provoking themes.

It’s not a deep book like Tolstoy’s ‘Resurrection’ or Pirsig’s ‘Zen and the Art of Motorcycle Maintenance’ but it does deal with that same universal question of “why am I here?” and “What’s my Purpose?”

The theme of “the Seed” is about finding your purpose. There are a few important take-aways. First one is that finding your purpose is not something that happens overnight. It is a journey.

A seed has to be planted. Meaning you have to start the journey. You have to make a conscious decision to start your journey. Then you once you have planted the seed you need to allow it to grow. You can’t be in a rush.

The question then is “where do I plant my seed?” I see people making the mistake that they should do something that makes them happy in order to fulfill their purpose or idealizing some profession like being a florist or a writer. Many times, like running for me, this isn’t really a purpose, at best it’s a vehicle, at worst it’s a hobby.

Don’t immediately assume that you should quit your job and open a shoe store. A vocation is not a purpose and your purpose can be served in any vocation.

Another great point is that you shouldn’t expect it to be easy. You should expect to succeed but you should understand that your road in life will be filled with tests and obstacles. That’s life. But, if you have a purpose you are passionate about you can happily get through the hard spots.

You don’t have to quit your job. You can decide to grow right where you are by bringing a passion and a purpose to what you are doing right now. When you do this. When you are that positive, hard-working, passionate individual opportunities will manifest no matter where you apply your purpose.

Live life like it matters and it makes life matter. Think hard on that.

You can manifest your purpose anywhere, any time.

I was trying to think abot what my purpose is. All I could come up with is that I bring order to chaos, and sometimes I bring chaos to order, and I lead people through both.

What’s your purpose? What are you going to do to find it? Where will you plant your seed?

As we’re looking I’ll see you out there.

…

You can find me looking for my purpose on Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Purposely call in a question or comment at - 206-339-7804. Leave a message there it sends an audio file.

Bring your passion and purpose to us by reading the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

I’ll leave you contemplating that rather large ball of yarn with a song called -purpose_was_again by the the_bloodsugars

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

Verdi’s Requiem

Song 2-3

Outro music:

the_bloodsugars-purpose_was_again

Outro Artists Bio:

Bio:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 198 – Joeseph Tame

chrisrunner@runrunlive.com (Chris Russell) — Fri, 11 Nov 2011 13:49:41 +0000

The RunRunLive Podcast Episode 198 – Joeseph Tame

Show intro by:

Joeseph Tame

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Two guys stand on a cliff with their arms outstretched. One has some budgies lined up on each arm, the other has parrots lined up on his arms.

After a couple of minutes, they both leap off the cliff and fall to the ground.

Laying next to each other in intensive care at the hospital, one guy says to the other, "I don't think much of this budgie jumping."

The other guy replies, "Yeah, I'm not too keen on this paragliding either."

Hello, Konishiwa , mushi mushi and welcome to Nippon runners’ podcast. Where we race like samurai around Budokan and Shijuku Taking in all that the great metropolis has to offer.

No not really – but this is the RunRunLive Podcast and we are talking with Joeseph today about his shenanigans on the streets of Tokyo. Great talk. He’s a pro.

I’ve been in Atlanta all week at meetings. I got some great workouts in over the weekend. The way it’s been working out over the last couple weeks is that I can get to the pool on weekends so I do some longer workouts then.

The heel still aches. No change.

I’ve also started trying to work in some longer walks – the dog is quite happy with this. Swim, bike, walk, lift. Definitely losing fitness. But I’ll get it back I’ always do.

I’m holding steady at just under 200 pounds which is quite uncomfortable for me. I’m still eating mostly plant-based but I have to make some exceptions when I’m traveling because they try to sneak cheese and dairy into everything. I made a really good and simple veggie chili on Saturday night. Then I put the leftovers on a pizza shell for Sunday night!

Life’s weird. But I still say we’re lucky to have it. On with the show.

Audio clips in this episode:

Joeseph Tame – see below for links.

the_fump-cruisin_for_chicks_on_google_maps_by_tom_smith

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Boston Standards for old guys - http://www.runrunlive.com/what%E2%80%99s-the-best-age-to-qualify-for-boston

Featured Interview:

Joeseph Tame - http://josephta.me/

I'm a Tokyo-based Brit orginally from Herefordshire, now living with my wife in Chiyoda-ku, Tokyo. I'm a freelance digital media producer, consultant, inventor, entrepreneur, public performance artist and marathon runner. Sometimes I combine all of these into one. I love photography, artistic running, all things Apple, and making people smile.

Quick Tip:

Let me tell you about my book - http://www.runrunlive.com/let-me-tell-you-about-my-book

Outro:

That’s it you have Danced with a Geisha in your kimono to the end of yet another RunRunLive Podcast episode 198 in the can.

Next week – I think I’m chatting with Veteran ultra racer and race director Keira Henninger. I may try to sneak in that Chicago Race report I owe you. See, you can tell I’m conflicted about that Chicago race. After that we have Ray Zahab. Lots of good chats lined up.

Since it is budget time of year I have a bunch of gear coming my way to test. Some folks in New Zealand are going to hook me up with some performance wool including some awesome underwear! Free stuff is one of my favorite things!

I got a few of you to send me photos or any other visuals for my chicken soup outro book. I could use more. If you don’t send stuff I’ll just take pictures of the dog and that won’t be any good.

Didn’t have much time to work on any projects this week, but I did buy a kindle – so I guess I’ll have to get the Kindle version of my books up! All in good time. All in good time.

…

New-Outro

I was thinking a lot this weekend about managing change, leading people in times of change and growth. How to you improve?

You have to have a solid vision that everyone can get behind, but that is not all. You really have to make it simple.

The vision describes some desired future state of greatness. But you can’t focus on being great, that’s too vague. You have to focus on getting better. How do you do one or two things better today? It has a lot to do with practicing and mastering your capabilities.

A vision without mastery of the steps to get there has no support, it’s a mirage.

For you as an individual this absolutely applies. To meet your personal vision, your goals, you have to focus on getting better. How can I do this thing better today than I did yesterday?

I recommend the same thing in a long training program. You can’t focus on the enormity of the training plan and the thing at the end. You have to get up and take it a day at a time. Trust your plan and try to execute each workout as well as you can. Trust that if you focus day in and day out on the task at hand you will at the end meet your big goal.

The same is true in a long race. If you focus on the finish line you may never get there. IT’s too big. You have to focus on what you are doing now, your pace, your form and the next telephone pole and then, eventually, you will get across the finish line.

Sometimes I get worn out thinking about the things I have to accomplish. They loom so large that I just don’t want to start. It is at these times that I decide to just do something, try to do that one step, to start to do a piece of the work, to try to get better, and then the projects come to me.

And it boils down to this. Don’t focus on being good. Focus on getting better. Don’t focus on winning, focus on how you are going to win.

Let me know if you have any questions! And I’ll see you out there.

…

You can find me trying to get better at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Call in a question or comment at - 206-339-7804. Leave a message there it sends an audio file.

I got some good intro’s last week but always need more! read the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Outro song = supraluxe-tokyo See ya next week.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

the_rubinoos-go_go_go_tokyo

Song 2-3

deep_purple-woman_from_tokyo-live

Outro music:

supraluxe-tokyo

Outro Artists Bio:

Bio:

Supraluxe is a Minneapolis trio. By wrapping themes of loss, anxiety, alienation and love in the gloss of shiny summerpop, Supraluxe has created an exuberantly melancholy work. (Broadcaster's note: I've been asked to provide pronunciation for Supraluxe. It's pronounced soo-pra-lux)

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 197 – Lisa Buohler Duathlete

chrisrunner@runrunlive.com (Chris Russell) — Fri, 04 Nov 2011 12:55:54 +0000

The RunRunLive Podcast Episode 197 – Lisa Buohler Duathlete

Show intro by:

Lois - http://mylifemidlife.blogspot.com/

RunRunLive – Podcast Intro

http://www.runrunlive.com/home/read-the-runrunlive-podcast-intro

Intro:

Hello and welcome to the Winter in October podcast where we get 8 inches of wet snow before the leaves even have a chance to fall. Yeah, that’s right we skipped right past fall to winter this week up in New England with a big pile of snow and sub-freezing temperatures.

We got off fairly lightly at my house. We only had 8 inches of heavy wet snow, and lost power for a few hours. I was unprepared. I haven’t got my garden turned in. I hadn’t worked on the snow blower. I hadn’t moved all the crap that accumulates in the driveway over the summer.

The snow brought down trees all over the place and that knocked out power. Some places lost power for almost a week, including the club where I swim!

I got up Sunday morning and after shoveling out went to find some coffee. Those coffee shops that still had power had lines out the door and around the block. Now I know what I’m going to sell when the zombie apocalypse comes! Coffee!

And, for you new listeners, two things…first quit now before all hope is lost and second, this is the RunRunLive Podcast, episode 197, and this is Chris your host. We bring you a weekly show that consists of lots of rich chewy endurance sports goodness with a handful of nutty flavors and a fruity finish mostly consisting of whatever I think of between the time I sit down and when I turn on the microphone.

Today we have a great show for you! I have a challenging and interesting talk with Lisa who was in her taper for the world duathlon championships when she got hit by an SUV. I talk to her from her recovery. Powerful and thoughtful stuff.

I’ve got a lot to tell you about so forgive me if the intro today is a little long. Think of it as old friends catching up.

I had a good week. I’m using a new toy I bought for winter. It’s a heated mouse. With my low heart rate my mouse hand get really cold in the winter and it impairs my ability to type. I’m testing out a heated mouse this week. It’s not perfect, but it’s interesting.

I didn’t travel this week. I’ve gotten in a few good workouts. I’m trying to increase the duration of my workouts in this injury period to at least an hour because I’m struggling to keep the weight off. With the pool closed I had to take a couple zeros but on the other days I’ve ramped up my stationary bike and weight lifting.

I also get to take Buddy for a well deserved and well-needed walk each evening when I get home. He’s already programmed to expect it and starts acting annoying when he thinks I should be coming home. As soon as I walk through the door he’s on my heel ‘talking’ to me in hurried tones, like “Ok, let’s go!” He’ll be 9 years old in the next couple weeks. I’ll be 49 on Monday. So we are both old, hairy dogs.

My Plantar is still a little hurty, but I’m hopeful. I’m up to 196-198 pounds which is 10-15 pounds over race weight for me, even with the plant based diet. I’ve discovered that much of the plant-based stuff that I like to eat mass quantities of is calorie dense, and I have to adjust for that. For example all the dried fruit and nuts and soy milk is, as it turns out, fattening.

The other thing those calorie dense veggie foods do is give me the wind something fierce! Man, I’m going to get thrown out of my house.

Since I did not travel this week I put my head down and finished, that’s right finished, recording the audio for my book “The Mid-Packer’s Lament”. Now all I have to do is a bit more editing and I will have it up for you. It’s a series of about 50 stories on running that I wrote between 2003 and 2005.

It was actually quite interesting for me to read it again and travel back to those days. I got to read about how I dealt with some earlier injuries that really helped me put my current plantar faciitis in perspective.

In summary, (see that’s a literary trick to let the reader know that the end is near), in summary I have a ton of stuff coming to fruition that you probably could care less about!

Thank you for all the great inspirational emails and comments. Feel free to write me a note on any of these topics. I like the interaction.

And in summary…On With The Show!

Audio clips in this episode:

Peter Herridge – Spikes podcast…

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

The old Kit Bag - http://www.runrunlive.com/the-old-kit-bag

Featured Interview:

Lisa Buohler - http://www.lisabuohler.com/

Biography

My full name is Lisa Louise Buohler.

I was born in Emsworth, England, in July of 1969.

I am 5ft 4in and weigh 114lbs.

I was always active growing up, either biking or running somewhere, but not competitively, until 2006.

I tried a number of different sports growing up, from judo to horse riding.

I have lived in Sweden and Germany for a short time, but after settling in Southwest Florida in the United States in 1991, this is where I feel at home.

I am married to a German, and have two children, a boy and a girl.

I am a professional certified fitness trainer and Specialist in Sports Performance Nutrition. I am a certified coach with the RRCA and with USATF. I am currently studying exercise therapy with the international sports sciences association.

I believe in practicing what I preach, and that nutrition is a key to performance along with a good training plan.

Before running competitively I had been strength training three days a week for two years with a trainer, I had decided to lean up a little more by running.

My first competitive race was a 4 mile road race, where I placed first in my age group with a time of 30.27, this was the beginning, I enjoyed the competition and challenges of training and improving. So, I raced again, and again, and again, from 5K’s to half marathons, and then came the Duathlons. Wow! this is fun, I thought. The determination to get to the bike from the run, then the determination again to get off the bike and run again. I proceeded to run my first marathon in October 2010, the Athens Classic 2500th anniversary in Greece.

I have been placing Overall female or Master consecutively in most races and first Age Group in some.

My personal bests so far are as follows:

5K time: 17.27

4 mile: 24.46

8K time: 30.30

15K 61 minutes.

20K time: 1.28

Half Marathon time: 1.27.12

Sprint Duathlon: 49.22

(1m run 10m bike 3.1m run)

First and only Marathon so far, Athens, Greece: 3.26

Recently I have had the pleasure to meet and run with some very talented runners, such as Olympian marathoner Gabriela Trana, Zola Budd,, Joan Benoit Samuelson, Frank Shorter, Ryan Hall, Terri Rejimbal, and the gifted Christa Benton, and was able to meet pioneer marathon women Kathrin Switzer, the wonderful lady that officially broke the gender barrier at the Boston marathon. I was so fortunate to have the pleasure of Bill Rodgers company at a luncheon in Sarasota, and meet with him again for a great charity run, then run with him in the Masters half marathon national championships.

I love the competition and challenge’s that I experience through competing.

Some goals for the future are to run more Masters USATF championship races, to try track for the first time ever in the 5000m at the World Masters Championships, to compete at ITU World Duathlon championships in Spain, to run some big city marathons, New York, London, Berlin, to name a few, and maybe do a half Iron Du, to get a new PR is always nice also:-)

In my spare time, if there is any, I like to Scuba dive with my son, trail ride with my husband, or run with my children and our two dogs through the park trails. I love to travel and hike and spend time with friends. And enjoy studying new foods and the power of them:-)

Three of my training days are with a group called the Speedsters, all ages and levels.

Websites:

http://www.evolutionmultisport.com/ourathletes.html

http://www.athlinks.com/myresults/48413623/Lisa-Buohler.aspx

http://www.hookit.com/Members/Lisa69

http://www.speedstersrunning.com

Quick Tip:

Heart Rate: Old School - http://www.runrunlive.com/heart-rate-old-school

Outro:

That’s it you have pedaled safely to the end of yet another RunRunLive Podcast episode 197 in the can.

Next week I have Joeseph Tame who is the guy drawing hearts and other things with his GPS on the map of Tokyo. Interesting dude.

Since I was in the office this week I set up a bunch of other content too. No end in sight. I’m going to revisit some old friends that we’ve spoken to before and some new friends that we have not.

I know we have our 200th show coming up and in honor of this I got Ray Zahab back on for a chat and update of what he’s up to. We had Ray on for the 100th too. Other than that I’m not planning anything special. Maybe I’ll get dressed up, take myself to dinner and a show to celebrate.

I re-booted the RunRunLive Facebook group to a Facebook fan page or whatever Zuckerberg so doing now – so go check that out. I’ll post blogs and podcast out there.

Since I finished a couple projects this week I started a bunch too. I compiled my outro’s into a book and decided to launch it as an E-book. I have homework for you. I’m looking for pictures to put with the content. I created a project to crowd soure the phots for it. Go to my website RunRunLive and look for the Photo Crowd Source post and see all the chapter titles. Send along as many great photos as you can and I’ll post them in the E-Book.

…

New-Outro

I was at my club last weekend suffering away on the exercise bicycle and a kid gets on next to me. He had to move my kit bag to get on the other bike so we got to talking. I commented on his shoes. He had those cool multi-colored ASICS on the ones that look like what a Rastfarian would run in.

He told me he just ran the Chicago marathon. I said I was there too. He said he ran around a 4:15. I said that was great.

He told me he was at the gym to get in shape because he was heading off to Army Ranger training.

I flashed to a presentation I had seen at the conference I was at earlier in the week. The presenter was a fit looking young man and ended his presentation with a photo of Army Ranger candidates during hell-week. They were standing in the surf. They were lined up with their arms linked.

This gentleman ended his presentation by describing that moment. When they are all laying in the surf. Exhausted from lack of sleep. Chilled to the point of hypothermia. And the sergeant says “Come on, you can quit now and get a nice hot cup of coffee and some warm donuts, all you have to do is ring the bell.”

He said that as soon as one person quits a flood of others will. But if they keep their arms linked, if they stick together, then no one gives up. They draw strength from the others, the squad, the team.

I told that young man he was doing something meaningful and he has our thanks, I thought about our world and how we can all keep from giving up, from giving in, if we just stick together, if we keep our arms linked in the cold surf of this world.

I’ll see you out there.

…

You stick with me at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Stick with us at the dial in line - 206-339-7804. Leave a message there it sends an audio file.

Show your solidarity by reading the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here’s a familiar tune done with an unfamiliar reggae accent. The song is Just like Heavan and the group is Safety Orange.

See ya next week.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

safety-the_blizzard_of_the_century

Song 2-3

man_born_blind-safety_net

Outro music:

safety_orange-just_like_heaven

Outro Artists Bio:

Bio:

The Band was started as a fun after Surf activity. After a couple house parties it became a lifetime passion. Through the years the music has always stayed true to the original fun beach vibe. Beach Rock! A blend of rock, reggae, rap, punk, ska and anything else that you love to rock out to

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

The RunRunLive Podcast Episode 196 – Kevin and the Grand Slam

chrisrunner@runrunlive.com (Chris Russell) — Fri, 28 Oct 2011 14:59:36 +0000

The RunRunLive Podcast Episode 196 – Kevin and the Grand Slam

Show intro by:

Peter Herridge - http://itunes.apple.com/us/podcast/spikes/id444178355

RunRunLive – Podcast Intro

(read this script into audio)

“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, This is {your name}, I’m the guest announcer this week. When you’re done listening to the RunRunLive Podcast come visit me at {your podcast/blog/product/website} where we {description – call to action – etc.} (feel free to improvise and tart it up, but don’t take too long}

…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!”

Email a wav or mp3 to cyktrussell at gmail dot com or leave it as a message on my message line…206-339-7804

Intro:

Hello and welcome to the Return of the RunRunLive Podcast after last week’s venture into the feminine genre. I was shooting for something inspirational that you ladies could share with newbies to get them out there, because everyone knows that the is no force as irresistible as a broad migration of empowered women.

That’s what I was shooting for but it came off a little maudlin and pandering! But, hey can’t win if you don’t try! I also owe you a Chicago marathon show. I have the audio I just have to find the time to put it together.

I’m recording from the Dallas Fort Worth Airport today. Was at a conference down here.

We’re back in the comfort zone this week with Episode 196. We are talking with our old friend Kevin from just finish who comnpleted the grand slam of ultra-endurance races this summer. Quite a journey. Proving again that ordinary people can do whatever they set their minds to.

I haven’t done much since we last talked. I went to see doctor Hester and he said my heel was much better. I didn’t tell him I snuck in the Chicago Marathon. He told me to start working in some elliptical, but I tried 10 minutes and the heel PF flared right up.

I’m cranking up my cross training. Trying to increase my pool, bike, weightlifting and pool running to a duration and intensity level that will let me start losing some weight. Even with the plant-based diet I’m still putting on about 2 pounds a week not running. This is even though I’m doing cross training 3-5 times a week. Entropy fights hard.

I felt seriously like a stuffed sausage when I had to get into my fitted dress shirts this week. I don’t think they were thinking Sumo wrestlers when they said ‘athletic cut’.

Buddy is fine. He’s getting a little chubby too. I’m walking him but he’s not getting the same exercise we usually get. He’s getting his winter coat and shedding big hunks of fur.

I volunteered at races the last two weekends. I worked a water stop at the BayState Marathon and helped out at the Groton Town Forest races.

It’s getting cold up here. I took the air conditioners out and replaced the screen doors with storm windows this weekend. I didn’t get a chance to turn my garden in, but it needs work. I had a good year but I’m sharing my produce with a hungry woodchuck. He got most of my tomatoes, and all of my peppers. What kind of animal eats jalapenos? That’s just not right.

So far he’s left me some kale and swiss chard, but he ate up all my beets. My garden fence has become quite dilapidated and does not serve as much of a deterrent any more. In the spring I’ll have to rebuild it. I’m switching over to more perennials. I’ve got some nice sage

Take a deep breath of that cold, crisp air. On with the Show!

Audio clips in this episode:

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

AquaJogging 101 - http://www.runrunlive.com/aquajogging-101

Featured Interview:

Kevin – Just Finish - http://www.justfinish.com/

Just Finish: A community dedicated to motivating and encouraging ALL runners, walkers, cyclists and multi-sport athletes through the FINISH!

Quick Tip:

Pumpkin Seed Recipe - http://www.runrunlive.com/my-pumpkin-seed-recipe

Outro:

That’s it you have run in your sleep on that long, dark, mountain trail of the soul to the end of yet another RunRunLive Podcast episode 196 in the can.

Next week we have Lisa the Duathlete who had an inelastic interaction with an SUV as she was getting ready to go the world championships. I also had a chat with the guy who uses his GPS to draw those hearts in Tokyo, you may have seen him in Competitor magazine.

The bad thing about having a chronic injury is that you get a little blue and you start to lose that fitness that took years to build. The good thing is that you start to get really excited about having the opportunity to train again.

I was reading some of the stories from my book into audio and some of them deal with the time when I crashed my truck and trashed my patella. I didn’t know if I would ever come back from that. When I did I had a whole new perspective on just how lucky I am, how lucky we are to be able to do what we do, at any speed, at any level it is a gift and you need to appreciate it.

…

New-Outro

As I was squeezing into my fitted shirts this week and noticing ho uncomfortably tight the necks were and how uncomfortably constraining the belly-bulge was and how that dress belt was now one loop larger – I felt uncomfortable.

But I think this discomfort is not a bad thing. This discomfort means that I have internalized that other me that fits into my shirts and that other me is my norm, my official self-image. That’s a good thing.

It is a mental tool that I have to use to keep my ‘normal’ in a certain range. I used to be 30 pounds heavier, when I started this adventure, and I’m always amazed at how I made THAT my normal. When I started to get skinnier it was as surprising to me as getting heavier is now because it was a change from normal. Eventually I internalized, adjusted to and celebrated the new normal.

I had a lady get on the plane with me this week who was at least 400 pounds. She had to go sideways down the aisle. It was a small regional jet and she sat next to, and somewhat on top of, me. Whenever I see folks like this I wonder what happened in their brains that they accepted this as their normal?

The truth is that it is as uncomfortable for them to change out of their normal and it is for me to change out of my normal.

The deeper truth is that they, you, I, all of us define our own ‘normal’. Before you can change, for good or for worse, you have to accept that change.

What are you going to decide is your normal.

And, as is my normal, I will see you out there.

…

You can find me being normal at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Share your normalcy with us at the dial in line - 206-339-7804. Leave a message there it sends an audio file.

We like it when normal people read the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here’s some quirky music by TVS Kyle called not exactly normal for you to end our little therapy session with!

See ya next week.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

mecca_normal-mecca_normal-throw_silver

Song 2-3

abnormal-can_you_feel_it

Outro music:

tvs_kyle-not_exactly_normal

Outro Artists Bio:

Kyle's been writing weird, catchy songs since he was wearin' big bird sweaters. He started recording them in the early 90s and now you have to listen to them.

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

The RunRunLive Podcast Episode 195 – Run Like a Mother

chrisrunner@runrunlive.com (Chris Russell) — Thu, 20 Oct 2011 18:57:44 +0000

The RunRunLive Podcast Episode 195 – Run Like a Mother

Show intro by:

Cleah - http://pancakeiscute.wordpress.com/

RunRunLive – Podcast Intro

(read this script into audio)

“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!

…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!”

Email a wav or mp3 to cyktrussell at gmail dot com or leave it as a message on my message line…206-339-7804

Intro:

Hello and welcome to the Womanly women podcast. If everything works out ok this one will be a celebration of mothers, sisters, daughters, wives and runners.

Don’t change that dial! This is the RunRunLive Podcast and this is episode 195 - but today our theme is a celebration of woman runners. If everything works out - you won’t be hearing too much of that tired old misogynist Chris, the host.

Instead this will be a show of other voices. We have a great show for you today. We have Sarah and Dimity from The Run Like a Mother world headquarters. It’s a great interview.

It’s a different format, let’s hope it works. We want to encourage the RunRunLive staff to stretch and take chances, Right? It’s also going to probably run a little long.

We are also going to announce the winner of the Altra Zero-Drop Women’s running shoe contest. Well – actually Jeremy from Altra is.

We had ladies write comments in a blog post about what makes running unique for women and we are going to share some of those here with you. It should be inspiring for the ladies and hopefully informative for those other hairy clueless souls they share the planet with.

Open your hearts and On with the Show!

Audio clips in this episode:

• Annie says:

October 5, 2011 at 11:19 PM (Edit)

Running defines me. Running takes me places that I have never been. I will run my first marathon this weekend. It is the strength that I gain from hitting the pavement that completes me. Running is my peace. Cheers to all the women out there doing what they love. The high I get from the miles I complete is amazing. I can not wait to cross the finish line in Chicago. Keep running

• Sarah says:

September 28, 2011 at 9:40 AM (Edit)

I think for every woman it’s different – I certainly can’t presume to speak for others. But for me, now that I’ve reached a certain age, running is a pursuit I choose to do because I love it. With all of the other things requiring my attention – kids, spouse, house, life – I certainly wouldn’t put the time into it otherwise! And as a mom who tends to put everything and everyone else’s needs above my own, the time I’ve carved out to pursue running is extremely important to me – because as others have said, it’s about more than athletics and fitness: it’s “me” time, and it feels selfish sometimes, but not so much if I think about how my mood would be if I didn’t get my run in!

• kelley says:

September 23, 2011 at 9:44 AM (Edit)

Running is my personal time to think and be alone with myself. It is a rare thing for alone time to pop up randomly as a wife and mom. I’m not sure that being a woman really makes running itself any different for me. Of course there are considerations that maybe men don’t pay so much attention to, like is this neighborhood safe for me to run alone in or is being out after a dark a risk. But the running itself – I think we can all find our passion in that no matter our sex.

• Mik says:

September 12, 2011 at 2:00 PM (Edit)

‎”Running is like life. It starts and ends. It’s full of ups and downs. It makes you feel all sorts of emotion from joy to pain to just being numb. It allows you to see the nice and not so nice along the way. You trip but you keep on going. And most importantly, you decide how you will approach it- you determine how long, how fast and which course to take that will eventually lead to the finish line.”

• Deb says:

September 9, 2011 at 11:21 AM (Edit)

I am many things. I am a mother, a wife, a friend, a chauffer, a chef…the list goes on and on. But when I am running, I just am. It’s funny that I feel so NONE of the listed things doing the one activity that clears my head and makes me stronger at all of those things.

What is unique to me about the female running experience? At the moment, my world is concentrated on my three daughters, who I hope do not lose themselves and their self-esteem in the crazy world of mixedmessages and pressures that we live in. Running helps me to not lose myself. I hope to pass this gift onto my daughters so that they, too, may grow up strong and self-assured.

• Bonnie says:

September 9, 2011 at 7:27 AM (Edit)

I feel that running defines me more as a person than a winner. It gives me freedom go out and chase things. It’s time just for me before a crazy day, so that I can start fresh each day. It gives me a chance to challenge myself with things I didn’t think possible. It keeps me in shape so that I can get better and better at my job, and healthy so that I can be of more help to my family. I can’t imagine life without running!

• Tracy says:

September 9, 2011 at 3:33 AM (Edit)

On the bad side, women have to deal with issues men do not have — cat calls, fear of going out alone at night, fear of rape, generally obnoxious behavior by men (oh sorry, actually a lot of men runners do have to deal with that, too).

On the good side–there is a feeling of liberation which I think is stronger for women than men. The simple act of taking time to do something just for “me” is, in itself, pretty counter-cultural even these days.

Personally, running has given me tremendous strength (of body, mind and soul) and made me more courageous and confident. Where I run (I live in Africa), I am a moving symbol of the strength and possibility of women. I am very unusual and I know lots of women look at me and see the possibility of moving freely and having fun, even as an adult–something they get to do very rarely. Young girls see me and see the possibility of being independent, choosing their own life. Not that this sort of symbolic act is not also possible for men, but it is not as groundbreaking, in any culture. For women, it is a revelation.

• Kristina says:

September 7, 2011 at 3:22 PM (Edit)

I am relatively new to running (training for my first marathon, first 5k was in March), so have a fairly narrow perspective. However, I can say that running is my “me” time, as well as my “We” time. When I’m not at work, I’m a wife and a mother. That’s it. There’s never time by myself without guilt. Running allows me to be a better mother and wife during the “We” time, while allowing me peace and tranquility in the “Me” time.

Aside from the obvious physical differences between men and women, I think women may actually get more out of the running experience. As emotional beings, we tend to feel more emotion earlier in an experience, and therefore may well enjoy a run at a deeper, more personal level than our male counterparts.

Running is a natural, beautiful activity that aids in the health and emotional well-being of runners, and by extension, those around them.

• julia says:

September 7, 2011 at 6:32 AM (Edit)

My dailymile entry for today read:

Everything was moving slow this morning including me but I still enjoyed my run. No one was around again. My focus easily rested on the simple act of running with no disturbances. I could hear my feet hitting the red rubber turf, that was about it, just a steady beat. That sound always pulls me together somehow. I don’t know why but I really like it. Yeah…., I like that….the steady beat of a lone run…, I want ta do it again….

• Rachel. says:

September 6, 2011 at 9:31 PM (Edit)

Jogbras, running skorts, hydration vests sized for the female anatomy…finally, a true running shoe to set the female form free…bring it on!!!

• andrea says:

September 6, 2011 at 6:54 PM (Edit)

Hmmm…I’m not really sure how my experience as a female runner differs from that of a male- i’ve never been one. That said… I’m pretty sure no man has ever had to worry about running bra induced breast infections while nursing a baby. I’ve learned a lot in learning how to run 2 years ago- primarily that I still exist as a person with goals and wants outside of my role as a mother. When i step out the door sans children ( and trust me, I have to drag them along with me on bikes and in strollers more than they like) I get to shed my worries, if only for an hour. I am me again- a me which serves as a better, stronger, healthier role model for the next generation of women (and men) in my house.

• Lisa says:

September 6, 2011 at 6:05 PM (Edit)

Running has made me more independent and capable in all areas of my life. There’s something about knowing that you can run a marathon that gives you confidence to know you can tackle any problem, no matter how big. It’s taught me that I never have to worry about being stranded because I can make my own way in the world. And it’s taught me that I am stronger than I ever knew. Running makes me feel like Wonder Woman!

• jenna says:

September 6, 2011 at 4:36 PM (Edit)

Sometimes it seems harder to run as a woman. The running world seems geared towards men (more shoes at stores, male running heroes and seriously, what’s with the sports bra thing?). Why am I called a jogger and my male friend called a runner? I don’t go out for a jog, I go out, slap on the world’s most irritating contraption to hold in my boobs and some running shoes and I run my heart out. In those moments, I get to be more than the 5′ nothing girl the world sees. In those moments, I am tall and I am proud and I am simply a runner.

• Judy says:

September 6, 2011 at 11:05 AM (Edit)

Hey Chris, Love your podcast especially the outros. You definitely “add value” to my life. I think that the “female” running experience may be unique in that a lot of women suffer from overworking, multitasking and lack of self esteem. Men suffer from these also but I think it can be pronounced in women, especially women who are mothers. I think that a lot of women find running as a huge outlet. A way to have some time to call there own and gain self confidence. If you want to interview someone for your show who could speak to this issue I would suggest Dimity and Sarah. Since the publication of their first book, Run Like a Mother, these authors have built up an engaged, vibrant tribe of women runners with a presence on Facebook and on their website anothermotherrunner.com. They have done a lot for mother runners like me!

• Mikala says:

September 5, 2011 at 10:48 PM (Edit)

Since you had Altra running shoes advertised on your podcast I have looked everywhere for them. I travel a lot for work and have searched from Boise to Albany, but no one seems to have them in stock. I’m a bit of a gear head, so the free part would really help out my running budget! I’ve been a runner for about 8 years. I did a lot of local 5ks but never really enjoyed it. Then, I discovered ultra marathons and I was hooked! I’m hoping to qualify for Western States later this year, and running it in my new Altra running shoes the experience would be incredible!

• Janet says:

September 2, 2011 at 8:03 AM (Edit)

Running has been part of my life for just over 35 years, and when Chris talked about the lack of women who ran when he was starting in the 70′s it started me thinking about how running has helped me change over these many many miles and years. I don’t really think that it IS different or special. It’s running. I have run with men and women, felt the companionship, competition, and friendship, and now mostly run alone because the solitude is what is working for me now. The running experience evolves and changes as life evolves and changes. I’ve been lucky to run in China in the ’90′s (great update from Amanda!), Europe, Japan, all around the US, and now in New Hampshire. As long as we can continue, it is a gift, a pleasure, a reward for women, surely, but for all of us.

• Shelly says:

August 31, 2011 at 8:33 PM (Edit)

Most women are focused on taking care of others: family, coworkers, friends and other loved ones. When we lace up the running shoes, it is our time. Even if the kids are in the stroller we are pushing, it is still time to decompress and connect in a way like no other. I like the feeling of empowerment that running instills. It’s great to have the freedom to run!

• Gina says:

August 30, 2011 at 4:47 PM (Edit)

When I run it does not matter that I am a woman. The air in and out of my lungs, heavy and thick. The rain on my face. The sweat dripping down my legs. The pieces of life that matter.

When I run it does not matter that I am a woman. Thoughts run straight and clear, unfettered. Eyes bright and clear. Here I work only for myself. The pieces of life that matter.

When I run I am a woman in the purest form. Strong and straight. The trees bow down before me and the crickets sing my praise. This is what it means to be human. This is what it means to be a woman.

• Lori says:

August 30, 2011 at 3:51 PM (Edit)

I’m made as a woman, but compete like a human.

I train like a woman in that I have a task and I take pride in marking it off. I rise to acheive knowing that this is not cutting into my beauty rest, but it’s growing a better kind of beauty on the inside. This early Saturday run is nothing like getting up to go to work!

I cover the same roads, time after time, but as a woman, I notice the subtile changes. A country road tells time by which harvest is scattered along its fringes. “Cotton’s in? Wow! Time flies!”

I recover in ice like a man, but all the while salivating over that sunshiny wallow coming in just a few minutes on the back porch.

Bring it on!

• Julie says:

August 28, 2011 at 7:18 PM (Edit)

I have a love/hate relationship with running.

I hate:

- road kill

- falling

- freezing weather

- pain

- sweat

- sore feet (which I’m sure would be solved with a free pair of size 10 Altras!)

I love:

- watching the sun rise over the river on my long runs

- the peace of cool quiet mornings

- friendships forged over the sport

- running gear

- the euphoria and sense of accomplishment when I’m done!

• Grace r says:

August 26, 2011 at 3:05 PM (Edit)

Life is full of tough decisions, mistakes and successes, everyday battles won and lost. It is a transforming process that fluctuates between highs and lows. Life is demanding. But every morning I put on my shoes and go out the door, and for the next hour I am focused on making myself stronger and faster, mentally and physically. Narcissistic? Perhaps. But this ritual builds the foundation for my day. Running helps me train not only for my next race, but for the challenges each day may bring; and I take comfort in knowing that tomorrow I will return to this calm place once again.

• Carrie says:

August 25, 2011 at 11:45 PM (Edit)

While in junior high, I developed an eating disorder. The only thing I would do was run. I ran because I felt I needed to lose more weight or burn off calories. I was never overweight; just an average, athletic teenage girl. Nevertheless, running became something I had to do. It no longer became something that I enjoyed. While in college, still trying to recover; I rediscovered my love of running-which was lost- by realizing that my body was a vessel through which I could express myself and I was of worth to do so. In order to do such, I needed to gain back strength that was lost. I signed up for a local 5K and began to run again. I continue to run today for running has become more empowering, meaningful, and an expression of my faith to overcome a battle that truly took away something great for a time.I hope to instill in every woman that they are of worth and running provides hope, healing, and accomplishment.

• Nicki says:

August 24, 2011 at 8:59 PM (Edit)

Women, in society in general, tend to be the nurturers and the ones who put themselves last. When I lace up my shoes and head out for a run, I am putting myself first which makes me happier and healthier.

• Rebecca says:

August 24, 2011 at 10:31 AM (Edit)

I think what makes the experience unique for women is that every step we take is a step towards continuing the tradition of Katherine Switzer and Joan Benoit Samuelson. Also, we have a week out of every month where even if it is a good month, you feel tired and out of sorts. Running through that is tough but only makes you stronger.

• Kalina says:

August 24, 2011 at 9:33 AM (Edit)

Women runners are so much more than men runners. We have so many more obstacles to overcome. I mean is a male ever going to have to worry if he is going to start his period the day before a big race? Is he ever going to be slowed down in practice because his body is exhausted from “that time of month”? I don’t think so. Women runners have to overcome that stupid emotional side to us and really push through the pain. Which we are awesome at. I’d like to see a man give birth and live through it.

Running defines me because it gives me a place where I can truly be myself with no one to impress and no one to judge. When I’m running there is nothing that matters except me and the run.

Thanks for a great giveaway! I REALLY hope I win!!!

• Susan says:

August 24, 2011 at 9:10 AM (Edit)

When I run I get the chance to be just me. I challenge myself, push myself and treasure each step of freedom. No one asks me for snacks, complains about what’s for dinner or leaves their dirty clothes in my path. It’s time with good friends sharing the rhythm of our footsteps or simply time alone. It keeps me sane, clears out the clutter in my mind and energizes me to try to be a better mom to my three amazing kids.

• Lorna says:

August 23, 2011 at 3:13 PM (Edit)

I am nurturer, provider, gatherer of tears, kisser of all “owies”, protector against the boogieman and all other things scary. I am Mommy, I am woman, I am employee, I am sister, daughter, lover, friend. I am chef, housekeeper, launderer, teacher, nurse and spiritual guide. I am a runner. I run because it’s the one thing I do for me. It’s my time, my thoughts, my body. Running is mine. I don’t have to share it with anyone. It’s the one selfish thing I do. Yet, everyone in my life benefits from the more patient, calmer, fitter, healthier, saner person it allows me to be. Running is the main ingredient in this crazy balancing act I call life.

• Liz says:

August 23, 2011 at 2:22 PM (Edit)

Running has change my live in so many ways. But I think the biggest was really helping me learn how to safely push my body to its limits. Not only with running but also with natural child birth. Two very different things but two things that I feel very strongly about doing the natural way we were created to do.

• Elizabeth. says:

August 23, 2011 at 12:05 PM (Edit)

We’re mothers, wives, friends, caregivers, nurses, historians, teachers, motivators, party planners, and storytellers. But yet, we never forget to channel our inner superheroes and run, too.

• Tanya says:

August 23, 2011 at 11:53 AM (Edit)

As a woman, I’ve learned that I feel best when I listen to my body – it’s not about conquering it, but working with it an embracing what it tells me.

Whether I’m running alone to enjoy the solace and quiet of the early morning or running to experience the recharging community of good friends on the weekend, it provides me an opportunity to embrace the unique strength of being a woman.

For me, running as a woman represents cooperation more than competition – cooperation with my own body and with the community around me.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Featured Interview:

Run Like a Mother - http://www.facebook.com/pages/Run-Like-a-Mother-The-Book/317268647037?sk=app_190322544333196

Dimity McDowell and Sarah Bowen Shea are successful sports and fitness freelance writers. As an assignment for Runner's World, they trained together for the 2007 Nike Women's Marathon, and they continue to run regularly in races of all lengths. Both are mothers and longtime runners.

Sarah Bowen Shea is a successful health and fitness freelance writer living in Portland, Oregon, with her husband and three young children. She writes for a variety of magazines, including Runner's World, Whole Living, and SELF.

Showing off her nurturing side, Sarah had her first book published in 2009--The Essential Breastfeeding Log: A Feedings Tracker and Baby-Care Organizer for Nursing Moms. Sarah firmly believes one of her greatest accomplishments was exclusively breastfeeding her boy-girl twins for the first year of their lives.

Quick Tip:

Outro:

That’s it; you ladies have found your way to the end of yet another RunRunLive podcast – Episode 195 in the can.

Thank you to the ladies who read for us today. Dimity and Sarah and Lavender and Jolene. I hope you all enjoyed this episode. It’s fun to try new things and new wrinkles. Speaking of wrinkles…Chris has a few great shows for you coming up so stay tuned.

…

New-Outro

People

In our ongoing discussion of leadership this week we take a chapter from the CEO of Campbell’s Soup. He just left Campbell’s after successfully turning the company’s fortunes and before that he did the same thing at Nabisco.

He was asked what his secret was for changing companies. He replied, without hesitation, that the first and primary thing you have to do is to get the people engaged. You can have a compelling vision or a great product but if the people in the company are not engaged you can’t have success.

This is such a basic point that we tend to overlook. We tend to look for technical answers, and tactical solutions. But all the math and science in the world cannot be successful unless you have a group of people who are turned on by a common vision and are willing. Willing to work. Willing to commit. Willing to trust. And willing to fail.

The first step is always the people.

We avoid that step. We try to skip that step. Because that is the hardest thing.

Next time you come into a new position, or a new situation or challenging problem, consider the people first. That is where the key will lie.

It’s always about people.

And while you consider this I will see you out there.

…

You can find Chris checking His estrogen levels at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Share with us at the dial in line - 206-339-7804. Leave a message there it sends an audio file.

We like it when women read the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

To take you out today some haunting blues by the talented Koko Taylor called Voodoo Woman. Enjoy!

Bon Chance, Mes Amies

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

turquoise_rose-half_a_woman

Song 2-3

shemekia_copeland-the_other_woman

chrissy-real_woman

christopher_b_crowder-smell_the_coffee

Outro music:

Koko Taylor – Voodoo Woman

Outro Artists Bio:

Koko Taylor

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 194 – How to transition to the V-word with Jake

chrisrunner@runrunlive.com (Chris Russell) — Thu, 13 Oct 2011 23:21:22 +0000

The RunRunLive Podcast Episode 194 – How to transition to the V-word with Jake

Show intro by:

Marc Mendoza

RunRunLive – Podcast Intro

(read this script into audio)

“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!

…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!”

Email a wav or mp3 to cyktrussell at gmail dot com or leave it as a message on my message line…206-339-7804

Intro:

Hello and welcome to the Slow Runners Podcast. That’s right. You heard me. I earned a spot on the slow runners club roster this past weekend by perambulating a 6 hour and forty minute marathon. I put it to you today that it is far easier to become a marathon maniac, easier to qualify for Boston and easier to run an ultra-marathon with 12,000 feet of vertical gain than it is to qualify for the slow runners club!

I don’t have a race report for you but I will cook one up and wrap an episode around it. I’ll either slip it in after the “run like a mother” episode or just post an extra.

We have a grea show for you today. I chat with Jake who is a super-vegan triathlete to get some answers to some of the simple questions that I had.

I also have some other great content that you are going to love.

By the way – this is the runrunlive podcast and I am Chris your host and this is episode 194.

On with the show!

Audio clips in this episode:

Chicago clip.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

http://www.runrunlive.com/the-squeegan-transition

Featured Interview:

Jake Castonia @mainetriguy

http://runlikehealth.com/

www.jakecastonia.com and www.aplantstronglife.com.

Quick Tip:

KelownaGurl - http://kelownagurl.blogspot.com/

Outro:

Well now my friends you have limped like a lame duck through a 6:40 marathon in the back of the pack to the end of yet another RunRunLive Podcast – episode 194 in the can.

Coming up – I’ll try to put my thoughts together with the audio I captured into a Chicago Marathon race report and make it into a ‘thing’.

Next week we have the mother podcast. We will talk with the run like a mother ladies and Jeremy will announce the winner of the zero-drop shoe contest. I’m trying to get some of the entrants to read their posts into audio so you can get their thoughts in their voice.

After that we have Lisa who got hit by a car training for the duathlon championships. I’m also going to interview the dude in Tokyo who drew the big heart on the map with his Garmin – maybe you saw him in Competitor magazine last issue.

I’m also going to get our old friend Dave McGilivary the race director of the Boston Marathon back on to talk about this year’s registration process and what the numbers mean. If you have any questions for Dave – let me know.

I’ve also pulled together all these little outro pieces that I do into a book and I’m going to edit that up and make it available as a product for you, because, let’s face it, all the other kids have iPads and I want one too! And I restarted recording on the audio book this week. I’m trying to make progress but I’m just a shiftless and lazy guy.

I officially don’t have any races planned until April of 2012 and I’m going to keep it that way until my Plantar clears and I’m able to start training. I’m still doing my pool running, swimming and lifting.

Buddy had to stay with my folks over the weekend because I was in Chicago and my wife took a college trip with one of the kids. My Mom said Buddy is getting fat! See what happens when we don’t run?! The two of us get fat!

I did perambulate my fat butt around Chicago last weekend. I taped up the plantar heavily. It is a little sore but really not as bad as I thought it might be. Rather encouraging actually. I didn’t feel it much when I was out there. I threw up a couple videos on my Youtube feed you can see the gory details.

I have to personally thank Eddie Marathon, Adam Tinkoff the Zen Runner and the whole Slow Runner’s Club for putting up with me. I appreciate the support. Thanks also to Eddie’s dad who let me sleep at his house and the Diabetes Action Team ladies who are really a bunch o’ swell gals. I’m honored and blessed to have been a part of it. Big sloppy hugs to all involved.

…

New-Outro

Blocks

I was listening to a Harvard Business Review interview with Francis Ford Copula, the famous director of Apocalypse Now and The Godfather among others. They asked him about his creative process and how he keeps a film on track.

The interesting thing he said was that all his projects have a theme. This is typically a one-word or phrase that defines the zeitgeist of the whole film. Interestingly enough this is something I try to teach people who are giving important presentations. You need to have an over-arching theme and that theme has to align with the audience emotionally, at a strategic level.

You know what he said the theme for the Godfather was? “Succession” It is a story about succession.

He also talked about creativity and how to look at the world like a child. He said if you give children blank pieces of paper and crayons they won’t worry about the art they’ll just pitch in and start creating wonderful things. They aren’t worried about budgets and constraints. It’s pure, unburdened art and that’s how you have to approach projects.

I remember when my kids were little I used to love playing with lego blocks. I would dump out the big bucket and we’d just start creating things. I’ve always been a big sandcastle builder too. The kids, would construct fantastical things with no ryme or reason or symmetry. They had yet to have form and sense drilled into them.

So my friends try approaching your own pile of blocks today with no agenda and now presumptions. Maybe you’ll find that unfettered beauty that you’ve been looking for.

And when you do – I’ll see you out there.

…

You can socially perambulate with me at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Send me shouts of encouragement as I stagger through life at my dial in line - 206-339-7804. Leave a message there it sends me an audio file.

If you stop long enough to rest or use the porta-pottie you can read the show intro. It is in the show notes and on my web site – read it for me - you will find all my other content on my website www.runrunlive.com

This is a song by the singer songwriter Boggie called -east_chicago_blues. She has a lovely voice and is a classically trained pianist…which reminds me of a joke…I’ll only tell you the punch line and you can make up the rest…here it is…”And the genie says ‘I thought you asked for a 12 inch pianist!” OK – I’m sorry. It’s around 4 minutes long. Rock on and stay cool.

Ciao,

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

freeky_cleen-had_my_share

Song 2-3

freeky_cleen-in_the_mood

Outro music:

Boggie – East Chicago Blues.

Outro Artists Bio:

NYC based singer songwriter Boggie writes, produces and publishes her original works out of her home based studio. She is a classically trained singer and pianist, who holds a Master of Music Degree in Voice Performance from the University of Louisiana at Monroe.

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 193 – FIRST Case Study with Quadrathon

chrisrunner@runrunlive.com (Chris Russell) — Thu, 06 Oct 2011 20:32:00 +0000

The RunRunLive Podcast Episode 193 – FIRST Case Study with Quadrathon

Show intro by:

Rich Gellman

RunRunLive – Podcast Intro

(read this script into audio)

“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, This is {your name}, I’m the guest announcer this week. When you’re done listening to the RunRunLive Podcast come visit me at {your podcast/blog/product/website} where we {description – call to action – etc.} (feel free to improvise and tart it up, but don’t take too long}

…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!”

Email a wav or mp3 to cyktrussell at gmail dot com or leave it as a message on my message line…206-339-7804

Intro:

Hello and welcome to the Sqeegan podcast where we celebrate the new Squeegan living and diet plan for a healthy and happy endurance life. As you know Sqeegan comes from the old-English Germanic “Sqaechitch” meaning to argue with a hedgehog or to eat under a portcullis…scholars are still undecided on this point.

No really, I made up my own new diet/religion called Squeeganism. I figured that was the only way to keep people from labeling me.

But, as usual, I’m just being fractal, and this is the RunRunLive Podcast and this is Chris your host and I love the way you look today…Look at you! You look marvelous!

That intro clip is from a Youtube video of Danny Hart’s championship downhill mountain bike race. You should watch it. It is as insane as those guys make it out to be. I would not have the stones to even ride that course and he flies down it.

I want to have those two announcers be my personal announcers. Just follow me around and narrate my life. “Here is is Chris Russell! Look at him drink that coffee! Oh My God! He just sat behind the desk!”

We here at RunRunLive central command in the atom-bomb-safe underground HQ deep within the Black Hills of South Dakota have a great show for you today. I got Stuart the Quadrathon to share his case study of the FIRST Furman training process with me. I’ll throw in a couple essays on Squeeganism and the usually space filling tripe. It’s like every week I get to sweep out the knick knacks of my brain and you have to sneeze in the dust of it.

I hope everyone is having fun in their fall races. I’m still injured. Nothing new on that front. Just doing my work outs. I’m still maintaining a Sqeeganistic lifestyle.

Congrats to Doug and Adam and Luau and the other NewEnglanders who ran the VT 50 a couple weeks ago. That’s quite an adventure. Luau did I nice write up on his race on his blog at www.runluaurun.com

I was down in Philly this week. I flew down Sunday morning for a zombie hunter convention. The Marriott there has an actual lap pool. I guestimated the pool to be 20 meters long so quite a pleasant surprise. They had a nice gym there too. One of the sponsors at the show was Chiquita. I was psyched to eat fruit all week. Since massive fruit consumptions is one of the tenants of sqeeganism.

Had an interesting experience this morning. I have been taping my foot to support the Plantar almost 24X7. As a result my skin got a little soft and when I tore of the tape this morning I tore a chunk of foot-meat out of my foot. And you wonder why I’ve been cranky!

The leaves are turning and the frost is on the pumpkin as we make the turn into fall here at the RunRunLive home studios.

On with the show.

Audio clips in this episode:

Danny Hart Championship downhill mountain bike run.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

http://www.runrunlive.com/my-new-plant-based-diet-the-birth-of-squeeganism

Featured Interview:

Quadrathon - http://quadrathon.blogspot.com/

Stuart

Industry: Technology

Occupation: Project Mananger

Location: Out on the Trails : California : United States

About Me

I’ve always been a runner, sometimes off sometime on. In June 2007 I ran my first Marathon, in September I started Trail Running in November the same year I ran my first 50k. Since then I have run another three Marathons and started nine Ultras; finishing seven of them. You could say long distance running has become a habit! But be warned I keep moving the targets in much the same way as the horizon keeps moving…such is the lot of a runner!

You're going to the moon! What did you forget to pack?

Cheese...well the moon's made of the stuff, right?

Interests

Running

trail running

marathons

ultras

ultramarathons

road cycling

mountain biking

sports nutrition

snowboarding

running around after my sons!

Favorite Movies

Once upon a time in the America

The Matrix

Step into Liquid

300 Black Hawk Down

Gladiator

. The list goes on...

Favorite Music

Woah that's a big question. From the

Rolling Stones

to

Altern8

anything that raises your pulse or your awareness!

Favorite Books

Berlin Noir

The Gunslinger Series

Running through the Wall

A Step Beyond.

My Blogs

oPad!

Quadrathon

Quick Tip:

http://www.runrunlive.com/quick-tip-travel-nutrition

Outro:

Ok, my furry little friends, you have Squeeganized through yet another 40 to 50 minutes of the RunRunLive Podcast – episode 193 in the can.

Coming up we have Jake to talk about his squeeganism, the ladies from Run like a mother, Lisa Boughler the Duathlete who got struck by a car just days before she was headed to the world championships and I also caught up with Kevin from just finish to chat about his completion of the grand slam of ultra-running – 4 100 milers in the course of 11 weeks this summer.

The heel is still sore with plantar fasciitis, but apparently Lance Armstrong has it too, so I’m in good company. I’ll make my way to Chicago this weekend and make a game day decision on the marathon. Should be fun either way.

I don’t have any more commitments until Patriot’s Day 2012, so I’m good. I’ll have to get Dave McGillvary back on to talk about the Boston registration process this year. Apparently it went very smoothly. Around 2600 runners who were qualified didn’t make the cut. Anyone who beat their qualifying time by 1:14 or better got in.

I beat mine by about 7 minutes so I made it easily. Next year they are going to drop the qualifying times by 5 minutes, but I’m graduating to a new age division, and I’ll have a 10 year streak, so I’ don’t foresee any issues if I want to run it again.

…

New-Outro

Turning Transactions into Interactions

You are going to laugh and look at me askance, but I learned something from an unlikely source this week. The subtitle of this post might be “lessons learned from a pickup artist”. There’s this Australian guy called Alex Coulson, who is apparently an expert at picking up women. I think he might even have a TV show, I apologize, I don’t watch too much reality TV.

I was watching one of his videos on Youtube where he would just walk up to random women, insinuate himself and get their phone numbers. He teaches this technique, that among other nuances has ‘the approach’, ‘the building of rapport’ and ‘the close’. I was struck by how much this resembles a sales situation.

Really, when you get right down to it, we interact with people and we get something out of those interactions. Whether it is money, sex, power or just information.

One of the things he talks about is turning transactions into interactions. You interact with dozens of people every day and most of them you don’t even look at. You treat it as a transaction. If you put some effort into it you can turn these into interactions.

The mad-scientist in me was fascinated.

I decided to put the analog of the ‘pick up’ into use in my daily interactions and I had a blast.

Let me break it down for you.

First the approach. When you meet someone, even if it is in an elevator or passing in the hall or standing in the coffee line what do you usually do? Some mumbled greeting or a slight head nod? Instead look them in the eye and smile. It’s not creepy if you smile and if your inner game is honest. Meaning you have to be comfortable and self confident and realize that you don’t want anything from that person. You’re just happy, nice and interested.

Second the rapport. Call something out about that person, give some small compliment or ask a friendly question. Again, it’s not creepy if you do it from a position of inner strength, with emotional detachment. People naturally sense if you’re nervous or if you want something. If you are at peace, genuinely interested and emotionally detached, they sense that too and they will open up.

Lastly the close. If the interaction goes well you can ask for something. Obviously it depends on who you’re interacting with. I don’t need any phone numbers but it sure is fun to learn about people and their lives and families. Makes you feel a bit more connected in this world.

It just goes to show you that you never know where your next idea will come from and that learning hides in the strange little corners of this world.

Your homework is to turn all your transactions into interactions this week. Instead of just skating by in your own little self-involved cocoon share some little part of you with that person in line.

And when you do I will interact with you out there.

…

You can find me squeeganizing, at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can squeeganize with me by using my dial in line at - 206-339-7804. Leave a message there it sends me an audio file.

And if you are overcome with a fit of squeenganistic gregariousness, you can read the show intro. It is in the show notes and on my web site – read it for me - you will find all my other content on my website www.runrunlive.com

Here is an easy acoustic number by Grant Sharp called the lights of Philadelphia. 3:43. Enjoy.

Ciao.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

the_cracks-philadelphia

Song 2-3

joanna__burns-philadelphia

Outro music:

grant_sharp-lights_of_philadelphia

Outro Artists Bio:

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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 www.runnerati.com. Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) 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

The RunRunLive Podcast Episode 192 – Marathon Man Trent

chrisrunner@runrunlive.com (Chris Russell) — Thu, 29 Sep 2011 23:09:47 +0000

The RunRunLive Podcast Episode 192 – Marathon Man Trent

Show intro by:

Jordan – WWW.Dailymile.com

RunRunLive – Podcast Intro

(read this script into audio)

“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!

…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!”

Email a wav or mp3 to cyktrussell at gmail dot com or leave it as a message on my message line…206-339-7804

Intro:

Hello and welcome to the International coffee Day Podcast! Yes this is the podcast where we celebrate that dark, aromatic, bracing beverage that enables us to get things done. Big Things, wonderful things! September 29th is International coffee day and earlier this week I read a report that coffee ameliorates depression in women. So there you go. Drink up.

But, as you clutch that steaming mug, you would do well to remember that this is the RunRunLive Podcast and I am Chris your host and today we have a show for you. Is it Great? I don’t know, I just keep writing ‘em – you’re the ones who have to digest them.

And speaking of digestion I’m four weeks into my plant based food experiment. I’ll read a quick editorial about the interesting nature of this today. I’ll also do another piece on my Plantar Fasciitis. And for our interview we have Trent from Australia who styles himself as Marathon Man, like Superman, but with fewer powers.

I’ve been just idling along in my training. I’m rotating through swimming, lifting and pool running. My swimming is getting better. I managed to stretch out my stroke and its working ok.

I went to the doctor last week. I have a new doctor. The old one retired. That’s right, I out-lasted my doctor. So my new doctor is Dr. Schlimak! He gave me the once over and pronounced me boring.

The sore stomach has gone away. I’m ¾ of the way through a 14-day course of prilosec. I guess it was just complaining about all the new roughage I was forcing it to process. Maybe I need a second stomach, like cows have. Moo!

I went to some of the podcamp Boston over the weekend. It was cool in a geeky people who got chosen last for kickball and spend too much time on their computers kind of way.

Adam, as you heard, presented the Mojo-Loco at a session.

My foot isn’t healed yet but I’m hopeful.

Happy Jewish NewYear.

On with the show.

Audio clips in this episode:

Zen Runner at Podcamp. http://hearzenrun.blogspot.com/

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

The V-Word - http://www.runrunlive.com/the-v-word

Featured Interview:

Trent Morrow – Marathon Man - http://www.marathonman.com.au/

The Marathon Man continues to clock up the distance following the successful completion of more than 40 marathons over the last 40 months. There are a number of achievements of note with the 256km Marathon des Sables through the Sahara Desert in 2008 and the 90km Comrades Marathon in South Africa in 2010 significant highlights. The Marathon Man adventures continue with many more marathon adventures planned to continue over the days ahead.

The challenge of combining full time work as a National Sales Manager with the requirements to prepare for the regular marathon events scheduled across the globe is a real test. Finding the right balance to prepare physically for the upcoming marathon events and focus on the corporate world with travels across the country to manage a sales team in the pharmaceutical industry requires a determined attitude to bring both worlds together. In the running and business world it is essential to set goals and continue to raise the bar to go to another level.

Having achieved a consistent average of one marathon a month since starting out with the world’s toughest footrace in the Marathon des Sables in March 2008 the Marathon Man has completed a number of leading marathon events throughout the world. The Comrades Marathon is legendary in South Africa and this was a significant race celebrating the 85th anniversary in the lead up to the Football World Cup. The 2010 Comrades Marathon was an incredible experience and proved that it was possible to successfully run a marathon back to back.

Having previously played rugby union during the school and university days and initially started running to keep active and help to keep off the weight. The issue was that running had never become addictive before and it was always something of a major effort. I had completed a number of smaller events in the past with primarily 10km fun runs in Sydney, Brisbane and London.

I like to set goals and most recently I made the decision to get some balance back in my life after work had taken on too much importance and I had stacked on the weight. At the end of 2006 it was time to focus and I commenced the journey towards dropping some 30kg. I was very conscious that the pressure placed on my body due to the excess weight and started a strict diet and intensive cardio programme in the gym to achieve this goal. Following the successful journey during 2007 I was looking for the next challenge and had always dreamed of running a marathon.

It was not until September 2007 that I started my very first half marathon in Sydney and although I struggled to walk for the next week the fact that I had completed this goal now provided the belief that I could take the next step towards taking on the marathon. This was to turn into the next steps towards the toughest footrace on earth and there could be no bigger or better challenge … Running has always been a great leveller and it is the personal challenge to improve myself that now makes running a major part of my life to achieve personal goals and search to make a difference!

The major purpose is to continue raising global awareness and support for the UK based charity There is no greater pursuit than the marathon and the journey to conquer the distance is a personal triumph for all to be proud! The power of the mind cannot be underestimated in competing over the marathon and ultra marathon distance as all the training in the world can sometimes not make up for strength of character. It would be awesome if just a fraction of those people I meet who mention the stories of thinking about a running marathon would take up the challenge as I know they would do it well and it would change the way they look at the world. It is not so much about racing against the clock as the numbers are simply a way to measure ourselves over the distance. It is more about the significance of the achievement on completion of the journey! There are too many people interested in talking about failures or finding reasons why not to do something as opposed to celebrating the success stories and looking to raise the bar to that next level. The challenge for me is not to settle and to step up for the next exciting adventure by simply moving one foot in front of the other each and every time getting a little closer to the ultimate target.

It is very common to be told what you can’t do as opposed to what is possible. If more people took the leap of faith the world would be a better place. So go on take that leap with me and let the adventures for 2011 and beyond begin today.

Quick Tip:

A second Shot. http://www.runrunlive.com/the-second-shot

Outro:

Ok, my you have slurped your hot caffeinated beverage to the end of yet another RunRunLive Podast, Episode 192 in the can.

Next week – stay tuned for Stuarts case study on the FIRST program and then after that I’ve got Jake on how to switch to a plant-based diet.

In addition I interviewed the two women who wrote the Run Like A Mother books and I also recorded an interview today with a lady who got hit by a car on her bicycle while in her taper for the World Duathlon. Some stark learning for us all as we head out there.

Dress is obnoxious visible colors and patterns. Make sure you have a phone or some ID on you. Ride with a partner.

I’m down in Philly next week for a few days. And then the following weekend is the Chicago Marathon. At this point I’m thinking I’ll just immobilize the foot and limp along with Adam and Eddie. If I can figure out a way to do it without hurting myself or them, I will.

…

With my set back at the foot doctor I got a lot of people sending me pity messages. Which is fine, I appreciate the support. But, I’m not into pity or self pity. And you should not be either.

You should be taking your situation in stride, asking ‘how can I learn from this?’ and then figuring out how it is a opportunity for you. Like the old saying goes: ‘when one door closes another is opened and the trick is to not get caught staring too longingly at the closed door or you’ll miss the one that has opened.

I have been keeping fit and I’m going to be ready to go when I get the green light, whether it’s 2 weeks or 6 months. I’m honestly not concerned about it.

With the little bit of free time this has churned up I have been writing more. I’ve also been consolidating my thoughts from these podcasts. I collected all these ‘outro’ thoughts into a document yesterday and I’m going to push out a e-book for you. Like a ‘Chicken Soup for the runner’s soul’ kind of thing.

I’m also working on my marathonBQ project that will consolidate all my thoughts, advice and training plans for garnering a Boston Qualifying time, no matter what it is.

Indeed injury time can be a great gathering of strength. Changes in plans can be a gift if you step forward and seize it. You don’t have to be as compulsive as I am but you do need a little courage.

When the numbing normalcy of the endurance habit is stripped away have that courage, have that strength, have the inner confidence to throw away the box and make something new.

Have the courage to see your opportunities and you’ll never be bored or feel sorry for yourself and I’ll see you out there.

New-Outro

You can find me drinking a fine smoky Arabica, at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

You can pour some Kenya AA into my dial in line at - 206-339-7804. Leave a message there it sends me an audio file.

After your coffee in the morning, how about a show intro? In the show notes and on my web site – read it for me - you will find all my other content on my website www.runrunlive.com

Keeping with our theme I have Chaz with his “Black Coffee Caffeine Remix” A pleasant pop song to help your digestion. It is close to 4 minutes long so run with joy and I’ll talk at yah agin next week.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

42_shades_of_gray-point_break

Song 2-3

calvin_owens-coffee_man

chachi_on_acid-coffee_is_good_food

Outro music:

chaz-black_coffee_-_caffeine_remix

Outro Artists Bio:

Chaz's music can best be described as simple songs set to a groove. His lyrics pul l you in while the music carrys you away. Chaz has been featured in Billboard Magazine, has performed at the White House and was on MTV's 120 Minutes. He also created the Harvest Showcase to benefit USA Harvest

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com

Episode 191 – Marathon FAQ with Coach

chrisrunner@runrunlive.com (Chris Russell) — Fri, 23 Sep 2011 22:37:35 +0000

The RunRunLive Podcast Episode 191 – Marathon FAQ with Coach

Show intro by:

Rev. Tracy Longacre

RunRunLive – Podcast Intro

(read this script into audio)

“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!

…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!”

Email a wav or mp3 to cyktrussell at gmail dot com or leave it as a message on my message line…206-339-7804

Intro:

Hello and welcome to the funky-funk podcast. This was one of those weeks where I came close to bagging the podcast because I’m just in a funk. It was a close call.

Then I begrudgingly started writing. I figured I’d use the ‘funk’ theme and riff off it. Then I started listening to Funk on Podsafe and now I’m smiling and if I weren’t typing I’d be snapping my fingers!

So… Welcome – This is the RunRunLive Podcast and this is Chris your host. If your new to the podcast you might as well give up now because you’ll never figure it out. We strive to inspire, inform and entertain while dancing chaotically around the trunk of a large endurance sports tree planted deftly in our backyard up here in New England.

Today we have a funky show for you. In our Featured interview I sit down with the coach and rap about marathon FAQ. Maybe that will help a few of you who are heading out to do battle with the beast…the beast with 26.2 eyes… Personally I think screwing everything up and having a miserable race is a valuable learning experience – but you may not.

I didn’t have time or mental energy to blog this week so I’m going to read you a couple stories instead.

My Plantar Fasciitis is almost healed. It doesn’t like me hoofing through airports all week in business shoes, but you gotta pay the bills.

My nutrition update is that after last week’s book review of the China Study I got both sides of the lunatic fringe yelling at me so I’m not going to talk about that any more. I’m just trying to eat healthier – I don’t have a need to categorize it or make it into a religious pursuit.

One disturbing thing is that since I made this minor change to my diet I have had a horribly sore stomach. My tummy has been all painful and distended for almost 2 weeks. I’m going into the doctor today to get a physical and I’ll get his opinion. His nurse told me to take Prilosec and that seems to help a little. Hopefully it’s not something serious.

Buddy is a new dog now that we have some cool weather. I’ve taken him for a couple easy bike rides in the woods and he’s like a puppy. He loves cold weather. Of course I’ve got hair balls the size of small children all over my house as he does his yearly change in attitude, but, hey, it’s worth it.

I’m not running yet, but I have been getting some workouts in. I’ve been doing the total body workout, swimming and pool running. I have developed a nice pool running workout that gives me something to focus on so it’s not so dang boring. If you need a refresher on how to pool run go search my website at www.runrunlive.com

In my club I can run a length of about 13 meters without touching the bottom. One of these lengths takes about 30 seconds. I warm up. Then I do a tempo ladder of 2 – 4 – 6 – 8 lengths with a 2 length easy between sets. Makes the time go faster and it’s a decent HR workout.

Oh, yeah, I got my entry accepted for the running of the 116th Boston marathon. This will be my 14th qualified Boston. So I got that going for me…

Hope you guys are hanging in there.

On with the show.

Audio clips in this episode:

Here I am,

All alone with a broken heart,

I took three bennies and my Semi-truck won’t start…

Do you harbor feelings of depression? Do you feel worthless, shiftless and out-of-sync with the world? Is your running going poorly? Is your diet falling sideways?

Do you fell old and tired and unloved?

Don’t worry, Now there is a solution. Now from the labs of Tresemen International there is RunRunLive. RunRunLive is clinically proven, when taken in accordance with instructions to ease symptoms of running funk in 13 out of 12 patients tested.

RunRunLive – your cure for the September-October running blues.

Skits, commercials and parodies in this episode:

Story time:

Cross Training with Les Habitantes - http://www.runrunlive.com/classic-blog-2004-cross-training-with-les-habitantes

Equipment Check:

Featured Interview:

Coach Jeff at www.prsfit.com

Our Philosophy: Live Healthy, Have Fun, Train Smart

We are a training organization dedicated to providing high quality affordable training for everyone.

The objective of the staff at PRS Fit is to design and develop affordable fitness and training programs and to provide the coaching support to make those programs work for the individual.

The way we accomplish this objective is simple; When you become a PRS Fit team member you get the dedicated services of the entire staff. We are here for you! Too many programs today miss the personalized service. The day you join our team or purchase a pre-built training program, we take it to the next level: Our coaching staff gets involved! We want to hear your questions, we want to help you through your training so our lines of communication are always open. We encourage you to contact us as often as you need, with any need you may have.

It has been our experience over twenty years of training and racing, as well as coaching athletes, that there are a lot of different approaches to athletic success. The only consistent variable is that each athlete is unique and with that in mind there is not a “one and only” training program out there today that will guarantee success. However, there are basic fundamentals of training, that when followed and combined with an individual’s potential, lifestyle and experience, have proven successful. These fundamentals are easy to follow and will help every team mate achieve the goals they are seeking.

We truly believe that by getting to know and understanding our teams’ lifestyles, we can develop a training program that will help anyone achieve their individual goals and their “personal best.”

Live Healthy, Have Fun, Train Smart

Coach Jeff and Diane

Quick Tip:

Outro:

Ok, my funky friends you have snapped your fingers and gyrated your hips to the end of yet another RunRunLive Podast, Episode 191 in the can.

Next week I’ll put up the chat I had with Stuart, our friend Quadrathon, about how he used the FIRST training method to set a bunch of PR’s this year. When I get my feet back under me I’m going to run the FIRST plan for my next cycle.

I’m joining Adam and SteveRunner at Podcamp Boston this weekend. They are doing a presentation on the Mojo-Loco. Should be fun, but for me, after traveling all week, driving into the city for a two-day conference is a bit of a stinker.

Got my bib number for Chicago. I still plan on running it with Eddie and Adam for the whole new “Slow Runner’s Club” experience. My bib number is 26618 – Yikes!

I’ve got more travel coming. I’ll be in Philly and Dallas for conferences.

We should be coming to the end of the Zero-Drop shoe contest so we’ll make Jeremy from Altra choose a winner. I’ll probably wrap a show around the entries because some of them are really good and I’ve got an interview with the Run Like a Mother ladies coming up.

Believe it or not I have schedule the first Groton Road Race meeting for next week. Yup – got to get started early on these things. The event itself is in April.

…

I had kind of a weird week. I had that awful stomach pain over the weekend and had to climb out of bed at 3:30 AM to catch a plane Monday morning. Then I had a funeral to go to on Thursday after I got back. My best friend and neighbor growing up lost his mother.

I’m thinking to myself “I could have something seriously wrong with me and I’m getting on a plane…” It makes you ask questions that you usually don’t ask. Like, “What if this were my last year, or month or week or day in this world?

What would I do differently if I knew I was going to die? Because guess what? I am. Maybe not today, but at some point. I started to think about the amount of time I spend on spurious stuff that that is essentially the bureaucratic paperwork of life.

I thought about, even with all my traveling, all the beautiful places that I have never been. I thought about all the great ideas I haven’t had time to turn into living things – like books or businesses. And I realized that I have had the time, I just haven’t made the time.

I watched my best friend put his mother’s mortal shell in the ground yesterday. And before that I watched him give a wonderful Eulogy from lecturn in a small stone Catholic church in the town I grew up in. He spoke of his mom, and his family and the narrative of that family.

It was a wonderful talk. It was something that we all wish we could give. It was a narrative that intertwined with my own and gave me that bittersweet joy you get from reliving the narratives of times past.

At the end of the day it was a celebration. A celebration of family, of friendship, of love and of life.

Pause

What are you going to do with your time here my friends?

Celebrate life and I’ll see you out there.

New-Outro

You can find me being funky, at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Funk me up on my dial in line at - 206-339-7804. Leave a message there it sends me an audio file.

How about a funky show intro? In the show notes and on my web site – read it for me - you will find all my other content on my website www.runrunlive.com

Got some funk to take you out. It’s called scratching post by Fun Time Freddy. It’s only 3 minutes long so take that time to smile and celebrate all the living you’ve got in front of you, whether it’s 30 years or 30 minutes, make it count.

Music:

From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley. Please support the starving, socially minded artists sampled herein by purchasing some!

Song1

42_shades_of_gray-point_break

Song 2-3

adventures_of_leonid-floatin_funk

art_linton-soul_on_fire_-_funk_version_tk1

Outro music:

funtime_freddy-scratching_post

Outro Artists Bio:

Joe Booth - vocals

David Thornton - Guitar

Lonnie Buckley - Drums

John Medley - Bass

Funtime Freddy is a high energy funk rock band that will definitely make you leave the show with a smile on your face!

Standard Links:

http://www.runrunlive.com

http://www.runeratti.com

Http://coolrunning.com

http://Grotonroadrace.com

http://SQRR.org

www.midpackerslament.com

Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&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

Email me at cyktrussell at Gmail dot com