Podcasts about hokas

Comedian Randee Neumeyer returns to talk Siskel & Ebert, Friendship, and Hokas. Follow us: Instagram, Facebook, Bluesky.

Liz and I discuss the physical issues of operating and how you can protect your self, learning to work smarter and not harder, No Country for Old Men, Teenage Mutant Ninja Turtles, and so much more. Liz's IMDB Liz's Website Liz's Instagram Keir Dullea before/after NYTimes Air Hockey IG post NYTimes digital Air Hockey article Stunt Demo Physics of Handheld Positions w/ recommendations Why Stretching Isn't Always the Answer to Feeling Tight Hruska Clinic Shoe List From Liz: A few notes about the shoe list. At the bottom of page two they have recommendations for individuals with limited big toe extension. Worth noting that the ever-popular Hokas are ONLY for people with limited big toe extension, meaning, for people who wear them without this issue they can absolutely be causing other problems--low back pain, etc.  I believe the shoe list is updated twice/year to stay current with what models are available. Also, year to year as the shoes are updated they may no longer meet the criteria so it's good for people to know that just because a shoe is on the list one year does not mean the next year it will still be a good choice.    To see pictures and things we discussed in todays episode check out the podcast page of The Op. Please check us out on the web and instagram and like us and review us if you enjoyed the episode. Theme Music - Tatyana Richaud Theme Mix - Charles Papert    

On today's MJ Morning Show: L.A. death row inmate dies before date of execution Morons in the news Michelle watched "Suits L.A." Lawsuit: Woman run over by Amazon contractor truck Airline superstitions Crazy naked lady in Holiday List of things that will put you in the E.R. Hokas... We took calls New Betty White stamp Coffee is now dangerous again for us? Former NHL'er Rob Ray hit in face on TV... drops F-bomb Michael Lohan arrested A new baby naming trend... We took calls MJ's dad is ordering stuff online... We took calls MJ's Spirit flights Jetblue flight crew member arrested A Tennessee city has a rule about holiday decorations Hooters corporate files bankruptcy One of Diddy's attorneys quit Taylor Swift lost a bunch of her IG followers Ben Affleck dating again Covid at SNL50 Should we be concerned about Justin Bieber?

Join Tara, Josh & Derek to discuss how they went from meeting in Europe to traveling around the States. Why did a NYC nightclub take away their phones? Do Spanish clubs put NYC nightlife to shame? And what's the story behind Derek, Josh, and Tara meeting as strangers in Spain?Let's talk about seeing Aventura live and Josh's take on navigating the chaos of city life. Buckle up (or at least park better than Derek) for this wild ride! Hosted on Acast. See acast.com/privacy for more information.

On today's Extra, Tom wants Hokas, Mr. Fisty, & Tennis Learn more about your ad choices. Visit podcastchoices.com/adchoices

How to Support the Rob Skinner Podcast.  If you would like to help support my mission to multiply disciples, leaders and churches, click here:  https://www.buymeacoffee.com/robskinner Today I'm talking about the tools you need to become a multiplying disciple.  When you think of a mechanic, a home builder or a surgeon, you naturally think of the tools they need to accomplish their task.  If you want to build the Kingdom, save lives for eternity and repair and supercharge your relationship with God, you will need to invest in tools that will help you get the job done.  I'm going to share some of the tools that have helped me the most. Transcript for: The Tools of a Multiplying Disciple My 1997 Honda Civic needed a new clutch.  It was slipping and my mechanic friend told me it was going to cost a couple of thousand dollars to replace.  That was more than I had at the time and so I decided I would do it myself.  I've never been much of a “shade tree mechanic.”  I had changed the oil a few times and that was about it.  I started asking around and a few people in the church encouraged me to try doing it myself and two older brothers said that would help me and offer advice.  The problem was that I didn't have any tools to work on a car.  I was told to go to Harbor Freight Tool Store.  Harbor Freight is like Toys “R” Us for men.  It's got every tool for every job you can imagine, painting, car repair, car body work, house repair.  If you have a project, you need to go to Harbor Freight.  My wife absolutely hates the store as much as I dislike walking into a Hobby Lobby home goods store or an Ulta cosmetics store.  I walked into Harbor Freight and bought everything I needed to change the clutch, a floor jack, jack stands, a clutch pulling tool, a wheeled floor crawler for getting under the car and a 300-piece mechanics tool set with all the wrenches and sockets I needed for any car job.  It took me about a week to change the clutch.  With the advice of the two older brothers and hours of watching YouTube videos, I finally got it back together and back on the road.  It was a fantastic feeling.  Not just having an operating car again, but viewing myself as a person who is capable of fixing mechanical problems.  All I needed was good advice and the right tools for the job. Becoming a multiplying disciple also demands the right tools if you want to be successful in walking with God and saving souls.  The Apostle Paul told Timothy in 2 Timothy 4:2 to, “Preach the word; be prepared in season and out of season; correct, rebuke and encourage—with great patience and careful instruction.”  Timothy needed to prepare for the work he was called to do.  He needed to have the right life, doctrine and tools necessary to get God's will done.  If you want to grow in your spiritual skills, you need to get the right tools for the job.  Here are the ones that help me the most: ·         The first thing to buy when building your spiritual tool kit is a paper study Bible.  God's word is by far the most powerful tool on your tool belt.  As I shared earlier, I started with a Zondervan Study Bible that had commentary notes embedded below the scriptures.  It increased my comprehension of God's word dramatically.  You don't need a combined commentary/Bible, but a large, easy to read Bible will provide you the space to take notes, highlight and dig into.  ·         Good books and spiritual books.  Look at how valuable books were to Paul in 1 Timothy 4:13, “When you come, bring the cloak that I left with Carpus at Troas, and my scrolls, especially the parchments.”  I already covered this in an earlier chapter, but a few classic books and biographies will inspire and equip you. ·         Bible App.  The Bible App is a great free resource that combines in one location tools that in the past demanded multiple tools.  It works as a great concordance so you can find scriptures.  I use it when I don't have my paper Bible with me.  I probably use it the most for listening when I go for a walk in the morning.  I like having the Bible read to me and that is the way most people in the past “read” the Bible.  It also offers many other Bible study tools and series that I rarely use. ·         Gospel Study Series.  I rarely leave the house without my Bible and “Disciple's Handbook.”  This is a book printed in the nineties that includes a gospel study series that covers the first principles of the faith.  Whenever I lead a Bible study, I use it to guide my discussion.  The version I have has a leather cover and was printed in the Philippines.  If you want to multiply disciples, you need a tool for guiding a seeker from initial interest to belief, repentance, baptism and the first year of discipleship.  There are also first principles apps that can be used.  ·         One volume commentary.  My friend, John Lusk, gave me a one-volume commentary when I was a younger Christian.  It was incredibly helpful in getting deeper into God's word and offered more insight than the study Bible I had.  I would recommend one like the “New Bible Commentary” by Gordon J. Wenham.  Instead of multiple volumes, it covers the entire Bible in one book.  ·         Commentary set.  Once you are ready to move on from a one-volume commentary and you are starting to prepare Bible discussions and sermons, you will need multi-volume commentaries.  I have several that I used in preparing my Sunday sermons.  The first one I start with is the Tyndale New Testament Commentary set.  This series is inexpensive and basic, but it's very readable and offers a great first approach to any New Testament passage.  The second commentary I read after the Tyndale is The New International Commentary on the Old and New Testament.  These commentaries are too expensive to buy in a set, so when I'm preparing to go through a series on Genesis or Matthew, I buy that specific volume that covers the book or letter I'm preaching on.  It offers great insight and a modern writing style.  The third commentary set I read in preparing for a sermon is the Pulpit Commentary Set.  This set was written in the late 1800's and it's prose can be a little tough to read at times, but I love it because it is written for preachers in particular.  It offers sermon outlines, ideas, illustrations and applications that are super handy for sermon preparation.  Some of my friends don't like this series because it's a little more difficult to read, but it's always my last reference before preaching a good sermon.  Many times, it has helped me come up with outlining and providing subject headings for a particular passage.  You can buy the entire series for a little over $400.  I bought it in the early 90's for $199.  ·         Audible.com.  Leaders are readers.  Often the only way I can find the time to read the books I'm in is by listening to them.  The best service I've found is Audible.com.  I listen to great books while walking, working out or driving.  Another benefit is that my family can share my audio library with me. ·         Journal.  I've gone back and forth between paper journals and digital.  Most recently I've kept a journal on a Microsoft Word document.  I started it in 2017 and use the same file and just keep adding to it.  This file has grown to over 700 pages   I borrowed the following questions from Tim Ferris and expanded them a little.  They serve as an outline and memory jogger: §  I am grateful for: §  Daily affirmations, I am… §  Three amazing things that happened yesterday §  How could I have made yesterday better? §  Goals §  What would make today great? §  10 ideas This takes me about five minutes and helps me keep track of where I'm trying to go in my life and what I can work on.  My advice is to use whatever journaling tool that you will actually use and stick with. ·         Clipboard and yellow pad.  I can't really function without my clipboard and yellow lined pad.  This is as “old school” as it gets.  The reason I like it is that I'm a chronic list person.  When I sit at my desk and meditate or pray, I keep it next to me with a pen and when the Spirit brings up an idea, I immediately write it down on my pad so I won't forget it.  I'm not a naturally organized person and without writing things down, I often forget what I need to get done.  Studies show that writing things down by hand actually improves your memory and recall.  A Chinese proberb says, “The faintest ink is more powerful than the strongest memory.”  You can use your phone or phone app or something else, but whenever God gives you an idea, make sure you take that thought captive and put in on paper or somewhere you can recall it later.  ·         G-2 pens.  I've tried all sorts of different pens and have landed on the Pilot G-2 07 blue pen as my favorite.  It's inexpensive and super smooth flowing.  I buy them in a large bundle from Amazon.  ·         3x5 cards.  I absolutely love 3x5 cards.  They can't be beat for versatility and utility.  I use them to keep track of the people I'm reaching out to.  I don't like putting people's names into my phone until they get baptized because it's so easy to get lost in my contacts.  I write someone's name down, their phone number and what I know about them and then every time I call, text or study with them I put the date.  I have 3x5 cards from people I met, followed up with, studied with and baptized.  It's so encouraging.  I also use them for memory scriptures and inspiring quotes.  I use them often at our midweek gatherings when I ask for prayer requests or ideas for the ministry.  They are super cheap, disposable and incredibly portable and helpful. ·         Invitation cards.  Invitation cards make it much easier to share your faith.  There is so much natural reluctance to reaching out that I can't imagine going without this handy tool.  I read a book on evangelism that compared it to handing out tickets to heaven.  One card can change a life.  Yet, without an invitation card, you are forced to rely on your natural conversational skill and inventiveness to get into a conversation and then steer it toward God.  With a card it's as simple as, “Hi, I go to a great church and I'd love for you to come!”  If the person has any openness, they may take that first step.  ·         Freedom.  Freedom.to is a web blocking software that I use to increase my ability to focus.  If I want to write a book, prepare a sermon or podcast, or do anything else that demands sustained attention, the first thing I do is turn on Freedom for 45 minutes and it keeps me from going to distracting or damaging websites.  It's a game-changer for me and one I'd recommend to anyone who wants to be able to concentrate on big projects. ·         Ear Plugs.  I can't live without Mack's Ultra Soft earplugs.  I started using these when my wife allowed our pug, FSBO “Fizbo”, to sleep on our bed at night.  He had a nasty snore and I got into the habit of using earplugs.  I found out they are also incredibly handy for screening out other noise when I'm working at my desk.  I need tools that keep me focused on my work.  They are very cheap and super handy.  The only problem is that my new pug, “Rocky”, slips into my office and eats the ear plugs.  I wonder where they all went and then I find them in my back yard after they have passed undigested through her GI tract! ·         Walking shoes.  I've gotten into the habit recently of walking for three miles.  It accomplishes three things at once.  It's good exercise and burns around 300 calories.  I listen to the Bible on audio for the first thirty minutes and then I pray on the thirty minute return leg.  You need good walking shoes.  I'm currently using Hokas, but I also like any Nike running shoe brand. ·         Airbuds.  Airbuds create time in your life that you didn't know existed.  Time while driving, working out, walking or working is time you can be learning or developing new skills.  I rarely turn on my car without first plugging in my Airbuds and turning on a book on Audible.  I recently finished a 130+ hour listen to “The Decline and Fall of The Roman Empire” by Edward Gibbon.  There is no way I'd have time to read this 2,100 page monster if it were in book form, but I can fit it into the “cracks” in my life and benefit from great writing and excellent narrators.  Prioritize reading over listening to music. ·         Purity accountability software.  I use accountable2you.com software to provide “guard rails” against pornography on the internet.  It sends a weekly report to a couple of friends showing my viewing habits.  I wish I didn't need accountability but here's how God views the human heart, “The human heart is the most deceitful of all things, and desperately wicked. Who really knows how bad it is? But I, the LORD, search all hearts and examine secret motives. I give all people their due rewards, according to what their actions deserve.”  Jeremiah 17:9-10 NLT. I know God will hold me accountable.  I need to hold myself accountable. ·         Private location.  Every disciple needs a private place to meet with God.  You need your own desk or chair that gives you the privacy and space to connect with God.  I like a good desk and even enjoy having sidewalls that keep me focused on the work at hand.  A cubicle style of desk assists in concentration. ·         A good desk that is organized.  I can't get anything done if my desk is dirty.  I have to keep everything as organized as possible. ·         Spiritual and personal development conferences.  In the summer of 2022, prior to our family of churches' World Discipleship Summit in Orlando, I also attended a church leadership conference that was happening the week before.  I learned some things and gained some fresh insights.  Though theologically there are some differences, I want to learn from people who are growing and developing their skills.  Pay the money and travel wherever needed to grow personally.  You can learn from so many different people and sources.  These are only some of the tools that I use to help me walk with God and seek and save the lost.  Don't be afraid of investing in yourself and your walk with God.  I read somewhere that you should spend 3% of your income on tools for your personal development.  Anything you spend on yourself to grow closer to God and save souls is an investment that has dividends reaching into eternity.  Don't hesitate to spend.  I hope this will help you to invest in tools to help you grow. 

One-on-one pod today, Chris is in New York and Jason is home in Glendale. We chat about where the Italian tennis players eat in New York for the US Open, it's quiet for Burning Man, Chris' plan for Oasis tickets, how much drunken hooliganism will take place, our Hokas are becoming too squishy, getting mixy with gym attire, TJ got the Bug-A-Salt gun, Viome test results, boneless fruit, and TJ proposes a new style of eating at restaurants with friends. twitter.com/donetodeath twitter.com/themjeans howlonggone.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Ash has found a new way to ruin tropical paradise See omnystudio.com/listener for privacy information.

In this episode, Stef crushed a 500-mile trek in her Hokas! Then, we dive into Olympics hype—the Alcaraz and Nadal team-up makes our dreams come true! Ever wonder why the French is called Roland-Garros? We got you. We also touch on the addition of roofs to the main courts and the challenges of night sessions this fortnight.  WTA: Swiatek vs. Osaka fireworks, plus Paolini's big moment. Coco Gauff grabs doubles glory and rankings rise! ATP: Djokovic's knee, Zverev's legal wrap-up, and Alcaraz's French Open triumph! Plus, Zendaya's 'Challengers' flick—grab your popcorn!00:00Stef's 500-Mile Walk02:28Sponsor us Hoka05:06Stef's experience watching the sports in Spain09:24Olympics 202412:31The History and Transition of the French Open to Roland Garros19:46Roofs and Night Sessions: Enhancements to the French Open23:47The Impact of Timing on Tennis Matches28:18WTA: The Intense Match between Iga Swiatek and Naomi Osaka39:49The Rise of Jasmine Paolini46:18Upsets in the Tournament56:32ATP Recap and Djokovic's Knee Injury01:00:56Zverev's Off-Court Controversies Overshadow Performance01:06:34Alcaraz's Victory and the Change in ATP Rankings01:13:42Off court Mess and discussion about the Movie 'Challengers'Instagram : Out_Wide_PodcastJingle : https://www.nelaruizcomposer.com/Logo: https://www.instagram.com/crayonspaghetti/

In this special episode, Liz and Sarah talk about a TV writer/producer's role on set. Why are you there? (To help execute the Showrunner's vision.) What should you do to prepare? (Go to lots of meetings!) What should you do during shooting? (Communicate with the director.) They also have several set Hollywood Hacks — wear layers, bring rain pants, avoid Craft Services, get a brightly colored bag, and wear Hokas! Finally, Liz recommends (again) a book by veteran Showrunner Jeff Melvoin, Running The Show: Television From The Inside.  Get in touch on Instagram: @Sfain & @LizCraft Get in touch on Threads: @Sfain & @LizCraft Visit our website: https://happierinhollywood.com Join our Facebook group: https://www.facebook.com/HappierinHollywood/ Happier in Hollywood is part of ‘The Onward Project,' a family of podcasts brought together by Gretchen Rubin—all about how to make your life better. Check out the other Onward Project podcasts—Happier with Gretchen Rubin, and Side Hustle School . If you liked this episode, please subscribe, leave a review, and tell your friends! LINKS: Jeff Melvoin: Jeff Melvoinjeffmelvoin.com To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

Eps drop first on the sacred Cookies Hoops Patreon! Hype-manning for our new 'Zen Master' drop (1:23), Biden in Hokas (7:23), New York nightlife scoundrels exposed (19:32), subway drama in Fear City (42:23), streets wanna know: Is Vasilije Micić the new Greivis Vásquez? (1:11:21), Knicks nursing themselves back to health (1:16:03), Sixers try to keep their head above water (1:22:12), Amin el Hassan's jumpshot (1:40:51), extemporaneous Wemby chatter (1:55:23).

Grab a pair of hokas and some body armor cause we're running into a bloodbath tonight. We're talking Bobulinski, Orange Man, migrants, retirements and so much more. Join us as we talk about it all, tonight on Embers of Liberty. Buy some freedom merch here! https://my-store-11578354.creator-spring.com/apparel Support us here! https://www.patreon.com/embersofliberty

Pierce County deputies fatally shot someone outside a smoke shop. Monday morning news montage. Update on the war in Gaza. Bryan says Trump's comments about a 'bloodbath' in the auto industry have been blatantly taken out of context. The President is apparently a fan of HOKA shoes as is producer Greg. Putin won another term in a landslide sham election. // Bryan gives a rundown of which animals are owned most by the government. Putin ripped American democracy and said you can buy a vote for $10. // Cyclists recall fighting off a cougar near Snoqualmie. SUNO is Chat GPT for music and Bryan plays a few samples from the new technology. 

On today's episode we discuss O'Brien's recent acquisitions from Bull Moose Music, which leads to a discussion about the life of a musician, which leads to a discussion about the pitfalls of being a musician, which leads to depression, which then changes course again…like it always does. We play a teaser of Rick Beato's interview with Michael McDonald and discover that MM and O'Brien share an affinity for HOKAs. We climb the Wall of Tunes for one of the greatest guitar players and artists the world of country music will ever know. #bullmoose #boston #rtz #journey #thestorm #michaelmcdonald #rickbeato #hoka #bradpaisleyhttps://www.facebook.com/obrienanddoug/ https://instagram.com/obrien_and_doug

We love to hear from listeners and contacting us is easy here.  We offer these shows for free. If you think it's worthy of a small contribution, we sure would appreciate it. This is Episode 23 of Season 4. In it, I interview Dan Flitner in one of several new episodes about Buck the Trend, the mental health forum held recently in southwestern Colorado. Buck the Trend, operated under the auspices of the Best Horse Practices Summit, attempts to address the following issues: -- Our work can be isolating and demanding and there are cultural, logistical, economic, and social impediments to getting help and being well. -- Our mental health and wellness impact not just us, but those around us, including family, friends, coworkers, and, of course, the animals. -- Horses may be “therapeutic.” They can make us feel better. But they can't necessarily help us build skills to navigate interpersonal relationships and feel better about ourselves. Buck the Trend is focused on skill-building and elevating the mental health conversation in our community. It's an opportunity to focus on ourselves for a moment, so that we can enhance and improve what's around us, specifically, the well-being of those close to us, humans and non-humans alike, as well as the greater horse community.   Dan is a rancher in Oregon. He hails from Wyoming and has ranched all his life. Dan got involved in BTT several months ago as a supporter and consultant. His nephew, Luke Bell, a cowboy and rising star in country music, had serious mental health concerns and was found dead in Tuscon, Arizona, about 18 months ago. Mental health has been on his mind and on the minds of his family for some time.  Let's first give a nod to our sponsors. We welcome Hoka and Skratch Labs the show. Jec and I consider ourselves athletes and we hope you do, too. Like they say with horses and hooves, for want of a shoe a horse was lost, for want of a horse, a rider was lost. Well, we think the same goes for happy human feet. When they're not in riding boots, keep your feet happy in Hokas. Also, did you know that Skratch labs offers milk and cookies? They have chocolate milk mix with probiotics, to which you simply add water. And they have cookie mix to which you add butter and things like chocolate chips and nuts. Or whatever you want. Check these new show supporters out at hoka.com and skratch labs .com Thanks to our title sponsor, Lucerne Farms, producers of quality forage feeds, extremely handy and healthy bales of alfalfa, timothy, and grass blends. A great addition or substitute for your hay or grass and way better than grain. They also make products for your stalls and chickens. Check them out at lucerne farms com I'll be featuring a few more interviews from Buck the Trend. Next up, KD Bryant and Joseph Prekup, the two therapists at BTT. Stay tuned for that next week.  If you're interested in getting involved or supporting this effort, head here.  Thanks to Redmond Equine and Pharm Aloe – for generously sponsoring our podcast. Check out Pharm Aloe's aloe pellets which you can simply sprinkle on your horse's feed and Redmond's Rock on a Rope which you can simply hang on a fence. We think you'll love ‘em. Also thanks to Patagonia WorkWear for their continued support. Give us feedback, suggest a topic or guest, or make a donation and you'll be automatically entered to win one of two free Patagonia WorkWear items that we give away every month. Don't forget that Redmond Equine is sending a complimentary syringe of Daily Gold Stress Relief to everyone who drops a tip in our donation jar. Pretty cool and a $15 value. If you get something of value from our podcast, please consider making a donation. We sure would appreciate it. That's it. Another episode in the can and out of the barn. Thanks for listening.

We love to hear from listeners and contacting us is easy here.  We offer these shows for free. If you think it's worthy of a small contribution, we sure would appreciate it. This is Episode 22 of Season 4. In it, Jec interviews Katrin Silva for a Coaches' Corner. It's always fun when these two get together because they know so much. A bit humbling sometimes because their depth of knowledge is vast. Katrin is an accomplished teacher and trainer based in Santa Fe, New Mexico. In this conversation, Jec asks Katrin about book learning and how it weaves into riders' sensibilities. An informative and inspiring talk. We will link to the several books mentioned in the show notes. Also, we welcome Hoka and Skratch Labs to our family of sponsors. Jec and I consider ourselves athletes and we hope you do, too. Like they say with horses and hooves, for want of a shoe a horse was lost, for want of a horse, a rider was lost. Well, we think the same goes for happy human feet. When they're not in riding boots, keep your feet happy in Hokas. Also, did you know that Skratch Labs offers milk and cookies? They have chocolate milk mix with probiotics, to which you simply add water. And they have cookie mix to which you add butter and things like chocolate chips and nuts. Or whatever you want. Check these new show supporters out at hoka.com and skratch labs .com Thanks to our title sponsor, Lucerne Farms, producers of quality forage feeds, extremely handy and healthy bales of alfalfa, timothy, and grass blends. A great addition or substitute for your hay or grass and way better than grain. They also make products for your stalls and chickens. Check them out at lucerne farms com Jec and Katrin mention: A Horseman's Notes, Eric Herbermann Riding Logic, Wilhelm Museler The Way to Perfect Horsemanship, Udo Burger Dressage for All of Us, Katrin Silva Ride with Feel, Katrin Silva Books by Jec Ballou Thanks to Redmond Equine and Pharm Aloe – for generously sponsoring our podcast. Check out Pharm Aloe's aloe pellets which you can simply sprinkle on your horse's feed and Redmond's Rock on a Rope which you can simply hang on a fence. We think you'll love ‘em. Also thanks to Patagonia WorkWear for their continued support. Give us feedback, suggest a topic or guest, or make a donation and you'll be automatically entered to win one of two free Patagonia WorkWear items that we give away every month. Don't forget that Redmond Equine is sending a complimentary syringe of Daily Gold Stress Relief to everyone who drops a tip in our donation jar. Pretty cool and a $15 value. If you get something of value from our podcast, please consider making a donation. We sure would appreciate it. That's it. Another episode in the can and out of the barn. Thanks for listening, y'all.

A shorter episode covering a ton of different topics: Some racing background. Hour goal vs Kona Qualifying. Swimming volume tips with Form goggles. Patreon with Training Bible! How Zen and ZenTri are “Anti-Fragile”. New shoes - Hokas. The easy way to always know how old your running shoes are. Knee pain cures. Why you want to set your Zwift resistance to 50%. Stop calling aluminum “alloy”!!! Matcha Tea for healthy caffeine. TPU inner tubes trials BEGIN.

Our show is a space for riders and horse owners of all disciplines to learn best practices and to discover skills, strategies, tools, ideas, and insights for better connecting with their horses, with all horses and for getting work done.  We love to hear from listeners and contacting us is easy here.  We offer these shows for free. If you think it's worthy of a small contribution, we sure would appreciate it. This is Episode 21 of Season 4. In it, I interview Ben Longwell, who runs True West Horsemanship. This will make a third visit for Ben on the show. In past interviews, he's had great insight to bitless options as well as nervous horse help. Here, we talk about the evolution of horsemanship and different directions people are taking the horse-rider partnership. He often sees the extreme ends of a spectrum but notices a lot of interesting developments in the middle. It's a really nice interview we hope you'll enjoy.   Thanks very much to the folks who have donated to Buck the Trend, the pilot mental health forum I'm directing next week. It is a two-day, all expenses paid learning opportunity specifically for those in our horse community. We have working cowboys, clinicians, ranchers, farriers, and others coming from Arizona, New Mexico, Oregon, and elsewhere. Get a great t-shirt and support the cause. Learn more here. Also, we welcome Hoka and Skratch Labs to our family of sponsors. Jec and I consider ourselves athletes and we hope you do, too. Like they say with horses and hooves, for want of a shoe a horse was lost, for want of a horse, a rider was lost. Well, we think the same goes for happy human feet. When they're not in riding boots, keep your feet happy in Hokas. Also, did you know that Skratch labs offers milk and cookies? They have chocolate milk mix with probiotics, to which you simply add water. And they have cookie mix to which you add butter and things like chocolate chips and nuts. Or whatever you want. Check these new show supporters out at hoka.com and skratch labs .com Thanks to our title sponsor, Lucerne Farms, producers of quality forage feeds, extremely handy and healthy bales of alfalfa, timothy, and grass blends. A great addition or substitute for your hay or grass and way better than grain. They also make products for your stalls and chickens.  Thanks to Redmond Equine and Pharm Aloe – for generously sponsoring our podcast. Check out Pharm Aloe's aloe pellets which you can simply sprinkle on your horse's feed and Redmond's Rock on a Rope which you can simply hang on a fence. We think you'll love ‘em. Also thanks to Patagonia WorkWear for their continued support. Give us feedback, suggest a topic or guest, or make a donation and you'll be automatically entered to win one of two free Patagonia WorkWear items that we give away every month. Don't forget that Redmond Equine is sending a complimentary syringe of Daily Gold Stress Relief to everyone who drops a tip in our donation jar. Pretty cool and a $15 value. If you get something of value from our podcast, please consider making a donation. We sure would appreciate it. 

We love to hear from listeners and contacting us is easy here.  We offer these shows for free. If you think it's worthy of a small contribution, we sure would appreciate it. This is Episode 20 of Season 4. In it, Jec interviews Julie Goodnight. I feel like this interview has been a long time coming. Jec has admired Julie for years and it took quite a bit of effort to finally coordinate the online meet up. I remember watching Julie at the Equine Affaire in Massachusetts, back in maybe 2008? Julie has an incredible wealth of experience and also perspective as she's been in the midst of educating humans for so long. We're so happy to have her on the show. A few other notes: Thanks very much to the folks who have donated to Buck the Trend, the pilot mental health forum I'm directing next week. Next week! It is a two-day, all expenses paid learning opportunity specifically for those in our horse community. We have working cowboys, clinicians, ranchers, farriers, and others coming from Arizona, New Mexico, Oregon, and elsewhere. Get a great t-shirt and support the cause. Learn more here. Also, we welcome Hoka and Skratch Labs to our family of sponsors. Jec and I consider ourselves athletes and we hope you do, too. Like they say with horses and hooves, for want of a shoe...for want of a horse, a rider was lost. Well, we think the same goes for happy human feet. When they're not in riding boots, keep your feet happy in Hokas. Jec loves the Speedgoats and I wear the Mufate. Also, did you know that Skratch labs offers milk and cookies? They have chocolate milk mix with probiotics, to which you simply add water. And they have cookie mix to which you add butter and things like chocolate chips and nuts.  Thanks to our title sponsor, Lucerne Farms, producers of quality forage feeds, extremely handy and healthy bales of alfalfa, timothy, and grass blends. A great addition or substitute for your hay or grass and way better than grain. They also make products for your stalls and chickens. Thanks to Redmond Equine and Pharm Aloe – for generously sponsoring our podcast. Check out Pharm Aloe's aloe pellets which you can simply sprinkle on your horse's feed and Redmond's Rock on a Rope which you can simply hang on a fence. We think you'll love ‘em. Also thanks to Patagonia WorkWear for their continued support. Give us feedback, suggest a topic or guest, or make a donation and you'll be automatically entered to win one of two free Patagonia WorkWear items that we give away every month. Don't forget that Redmond Equine is sending a complimentary syringe of Daily Gold Stress Relief to everyone who drops a tip in our donation jar. Pretty cool and a $15 value. If you get something of value from our podcast, please consider making a donation. We sure would appreciate it. That's it. Another episode in the can and out of the barn. Thanks for listening, y'all.

Henrik og Tor har rigget seg til i studio og skal snakke om fordeler og ulemper med platesko og flate sko. Vi løper fortere, men er vi mindre skadet enn før? Mange bruker plate- og konkurransesko til all type trening, men hva skjer med muskulaturen når vi plasserer plater under foten? Kreftene ved løping er like store nå som før og der vi avlaster noe, belastes annet. Tor legger ikke skjul på at han har stått på første rad og applaudert de moderne raske skoene med plate, men i fjor sommer fikk fløyta en annen lyd, hvor rocker, plate og høy stack har måttet vike for en og annen økt med flatere, mer tradisjonell løpesko. Henrik har dessuten fått testet et nytt produkt som er på vei inn på labbet, Blackroll Recovery Slopes. En sandal, som i motsetningen til Oofos og Hokas restitusjonssandaler, har negativt dropp og bidrar til å styrke legg, fot, samt gi en lang tøying av akillessenen. Ukas episode oppsummert: variasjon, variasjon og skorotasjon! https://www.humanlocomotion.com/how-to-get-the-most-out-of-the-latest-generation-of-running-super-shoes/ For styrkeøvelser, se Super Shoe workouts, https://www.humanlocomotion.com/videos/

For the BloggerAll travelers need a good laptop case to protect their expensive laptops! Try a high-quality laptop bag and a waterproof case to keep your precious cargo safe. For other fun laptop covers and cases, check out our Amazon Shop.For the Content CreatorEvery content creator needs a good selfie stick that can stand alone as a tripod. The 40-inch Selfie Stick or the 60-inch Sensyne Selfie Stick. To keep your phone dry, try a Waterproof phone pouch or case. For an exceptional gift, a GoPro is the perfect gift.For the WriterYou also can't go wrong with a travel journal. From DIY travel journals to fun prompts and bucket list journals, remembering where you go and the thoughts and memories made there can be recorded in a travel journal and even turned into a scrapbook. Check out more of our favorite travel journal options in our collection.For the Short ReaderTravel magazine subscriptions give great inspiration for the next adventure. Some of the most fun travel subscriptions include National GEO, Travel & Leisure, Artful Living, Wanderlust, Afar, and Global Traveler. For the Long ReaderThere is nothing better than a good book on a plane ride or a good audiobook on a car ride! From fiction to nonfiction, we love mysteries, dramas, history, and more! Visit our Amazon Novel Collection to shop our favorite reads for vacation. We also have collections of motivational & business books, as well as our favorite spiritual books to dig deep! If you are traveling light, invest in a Kindle!For the Organized PackerThe organized packer is always looking for more gadgets. Cordbrick is a great block to hold and wrap your cords in. If you love to organize each item category within your suitcase, you need the proper organizers for your toiletry bag, clothing, jewelry, sunnies, and bras. If you are taking a short trip, try GoToobs and a travel shaving kit. If you only bring a carry-on suitcase, pack liquids and creams in magnetic capsules and try out a HiBar Maintain Shampoo and Conditioner Set. To keep hats from bending, we love a good hat case. For the BackpackerIf you are backpacking, you will need a foldable raincoat, a  Collapsible Water Bottle, an electronic cord organizer, and a universal travel adapter. For rain protection, check out the the Osprey Waterproof Bag. For organizing a carry-on backpack, try our favorite Electronic organizer.For the Flyer and Road tripperHere are the top items everyone needs in their carry-on - eye shades, neck pillows, a packable travel blanket and pillow, noise-canceling headphones, word searches, Mad Libs, and a travel wallet to fit and protect their passport. Favorite Travel BagsAfter so many travel adventures, a piece of luggage starts to give out. A new luggage set is the perfect, thoughtful gift for someone who is always on the go. Some reputable brands to look into are Long Vacation, Rockland, Coolife, Samsonite, SwissGear, Travelers Club, and Luggex. Our favorite weekend bags are from Etronik and Minkars. We also have a favorite fanny pack and love the Cotopaxi Travel Backpack.What to WearLoungewear for the airport is a must because you want to be comfy, but there are also photo ops moments that mean you need to be cute and casual. Some great brands are Lululemon and Calvin Klein. In terms of clothes, splurging on a quality pair of hiking boots might be the way to go. Try Colombia hiking boots. For deals on boots, you can also try Bass Pro Shops. For comfy airport shoes, HOKAs are our fave. For more travel sneakers, check out our Amazon sneaker collection. For maximum comfort, wear some cozy socks on the plane or pack some to slip your feet into. PJs are a great gift, and versatile ones are needed for traveling. For more cute looks for your vacations, check out our Amazon Store and Shop Best Dressed.For the “Experience Lover”For those who enjoy experiences more than material items, find a worthwhile voucher or certificate to do something exciting. For example, you can buy flight vouchers or gift cards for Delta, United, Southwest, or American so they can have funds for their next travel adventure. Some other good experience gifts are tickets to a music festival, concert, skydiving, or scuba diving certification. Another voucher that goes a long way is the Key West Express voucher, which lasts two years. For the Artsy TravelerOne of the best things about traveling is coming home after an adventure away. Shutterfly can meet all your personalized and picture needs, and you can even create photo books on their website. If you are a Costco member, you will receive a 50% discount on all purchases. If your loved one prefers scrapbooking, try a Polaroid camera. A third option is to buy a photo album and print out images of your adventures.There are options for everyone in the Travel Brats gift guide, but if you are not a big gift giver, you can write a loving card and perhaps include a picture. Enjoy the holidays coming up, and purchase with love. 

On this Wednesday edition of The Morning Shift, Tiffany, Mike, and Beau kick off the show by reacting to the Atlanta Braves big comeback 7-6 win over the Chicago Cubs last night, the Braves magic number for home-field advantage through the NLCS now being down to one, and the Braves offense being so clutch this season. Next, The Morning Shift crew continues the opening hour by continuing to react to the Braves 7-6 win over the Cubs. Tiffany, Mike, and Beau also discuss what could be the reason for Bryce Elder's struggles lately and the Braves hitting their 300th home run of the season. Then, The Morning Shift crew talks about some College Football and discusses what matchups they are looking forward to the most on Saturday. Finally, The Morning Shift closes out the opening hour by reacting to the Falcons placing linebacker, Troy Andersen, on injured reserve, explaining why they still have a lot of confidence in Kaden Eliss and Nate Landman, and what that means for the Falcons moving forward. Then, Tiffany, Mike, and Beau dive into the world of Tiffany Blackmon in TBs timeout! On this edition of TB's Timeout, Tiffany talks about her shoe game, and how she's been getting roasted because of her Hokas.

We made it to the US Open - for many, the most exciting tournament of the year and the summation of the summer hard court season. Dean and I give our sleeper picks, expectations, American hopes, and more. Of course we also talk in depth about the Novak / Alcaraz final in Cincinnati because it was truly epic. Do yourself a favor and turn on ESPN+ in your office tomorrow and watch some mf tennis. Enjoy. 0:40 - US Open Hype / Daniel's complicated relationship with NYC1:50 - Sinner wins National Bank Open4:23 - Pegula breaks through in Canada8:05 - Cincinatti & Alcaraz vs Novak Epic9:10 - Novak's beard14:32 - Coco ALSO breaks through16:00 - When did On Running get into streetwear? 18:39 - Paige Lorenze get with the shits come on 22:12 - US Open Sleeper Picks24:00 - American Check-in // Sock & Isner Retire27:03 - Fan Mail

You can't miss them, HOKAs — those clunky athletic shoes with the thick foamy sole — are everywhere. But why? Abdul reflects on the broader juxtaposition between fitness and health. Then he sits down with Dr. Jordan Metzl, a sports medicine physician and founder of “Iron Strength,” a New York City-based fitness community, to talk about fitness, why we carry so much baggage about it, and … those HOKA shoes. 

The girls are BACK and better than ever! Keltie had a wild summer while Sav had a self reflection summer... Hear all about it AND some HOT takes on trends like Hokas, running shorts and Barbie! Welcome to SEASON 2 BAYYYBAY! We have missed you!   Follow us on our instagram: https://www.instagram.com/hittingthebars Follow our personal social channels: KOC: Keltie's Instagram: https://www.instagram.com/keltieoconor Keltie's YouTube Channels: Main Channel: / keltieoconnor Keltie's TikTok: https://vm.tiktok.com/ZML4D5FxS/ SAV: Sav's Instagram: https://www.instagram.com/savwright  Sav's YouTube Channel: / savannahwrightvideos  Sav's TikTok: https://vm.tiktok.com/ZML4DYxG9/

One aspect of the good news is how Jesus makes the ordinary "extraordinary"...and that includes you and me!This show is part of the Spreaker Prime Network, if you are interested in advertising on this podcast, contact us at https://www.spreaker.com/show/5806485/advertisement

In the mid-1980s we coached an age group team in west Houston, Western Horizon Aquatic Team ("WHAT"), in a then-small town called Katy. One of our "tweens" was a skinny little towhead named Lawrence "L.D." Romine. He was talented and worked hard and then, like the Clampetts, packed up and moved to Californy and that was the last we heard of him. Until January of 2022, when we got an email that knocked our Hokas off. Listen to our chat with Lawrence as he explains what happened in the intervening years, from hearing for the first time from him that he HATED swimming, to an adventure in the Navy that helped launch him on a career in electronics, and then what turned him back on to swimming. His reflections border on an epiphany and his ability to draw on lessons we tried to instill in him and every other kid we have coached over the years. It was gratifying to hear his comments and memories, and it was a lot of fun. Give a listen! Email SwimTalk: swimtalk@outlook.com

The guys discuss the Lakers win behind Austin Reaves's performance, Ja Morant's return, the Dillon Brooks/Kyrie Irving jersey swap, alligators, Hokas, and more. #Volume #HerdSee omnystudio.com/listener for privacy information.

The guys discuss the Lakers win behind Austin Reaves's performance, Ja Morant's return, the Dillon Brooks/Kyrie Irving jersey swap, alligators, Hokas, and more. #Volume #HerdSee omnystudio.com/listener for privacy information.

The guys discuss the Lakers win behind Austin Reaves's performance, Ja Morant's return, the Dillon Brooks/Kyrie Irving jersey swap, alligators, Hokas, and more. #Volume #HerdSee omnystudio.com/listener for privacy information.

Johanna Gelfgren är 25 år gammal och bor i Göteborg där hon pluggar till sjuksköterska. Nyligen gick hon med i Hokas internationella löparteam och satsar just nu på distanser mellan 5 och 10 mil. Hon är en av Sveriges starkast lysande ultratrail-stjärnor och har bland annat vunnit Fjällmaraton 100 kilometer 2021 och 45 km 2022. Hon vann också SM i ultratrail på 45-kilometersdistansen 2021.  Det här samtalet handlar mycket om hur Johanna prioriterar de olika delarna i livet och hur hon kommit till insikt med vad som faktiskt är viktigt att satsa på. Och nyligen gjorde Johanna ett uppmärksammat inlägg på instagram där hon berättade om de kommentarer hon fått gällande sitt utseende och här berättar hon mer om hur hon ser på utseendefixeringen inom sporten och hur hon tänker kring sin självbild och sin prestation. Läs inlägget https://www.instagram.com/p/Coeoq0mrgMu/?igshid=YmMyMTA2M2Y= LÄNKAR Följ Johanna på instagram som @johannagelfgren och på johannagelfgren.se Kolla in våra löparresor på https://paceonearth.se/loparresor/

Wake. Feed. Wrangle toddlers. Curl hair. Watch The Good Wife. Give Fred a life of infant luxury. That's Kelly's maternity leave so far. Oh — and let's not forget nursing while podcasting! If you're posting attention grabbing yet vague statuses on social media, or annoyed by someone else who does, you might find today's millennial word of the day — ‘soft launching' — useful. Lizz is bringing back another feral freeway — her counterpart to Kelly's driveway dump — where she tells us about the reels she watched this week and viral trends she's following. Up this week are tart cherry juice for sleep, doubting that makeup influencers are really in such a rush, and the 10 pumps of foundation trend.  Kelly's sharing her favorite newborn baby products in her driveway dump today. She couldn't live without The Shusher, her Halo bassinet, Kyte PJs, and muslin washcloths for Fred. Katie Perry is hopping on the mocktail train and Kelly's ready for a taste drive. A Dyson airwrap recap reveals how Kelly really feels about the (dispensable) hair tool. And Kelly and Lizz answer the question: Is Target overrated lately? Giving equal parts family-essentials and personal splurges, Kelly and Lizz share their last three transactions. Lizz purchased a new pair of the only shoes she wears — Hokas, a washable nursery rug from Rug USA, and maternity biker shorts from Amazon. Kelly went all out with her Tupperware sippy cup buy, matching Hill House dresses for her and Hattie, and a tripod she picked up after being inspired by @cecilybauchmann's everyday content on Instagram.  When it comes to height and confidence Lizz has always been the six foot girl wearing six inch stilettos while you'll catch Kelly slouching in the corner. On today's advice segment, the gals give a mom advice on how to support and celebrate her tall five year old.  Today's ditch the drive-through comes from Britney — an orange chicken dish that comes together quickly. You'll need a frozen snap pea stir fry mix from Walmart, chicken, Top Ramen, and Panda Express orange chicken sauce to pull this one off! In short and sweet industry news, Consumer Reports names their Top 10 picks of 2023 Cars and include the Toyota Corolla Hybrid, Subaru Forester, and Hyundai Santa Fe Hybrid in their lineup. → To share your ditch the drive-through recipe with us, call (959) CAR-POOL and leave us a message! → Want our advice on literally anything? Shoot us an email for a chance to get your questions featured on the show at hello@thecarmomofficial.com Follow the Carpool Podcast on IG Follow the Carpool Podcast on YouTube Follow Kelly on IG Follow Lizz on IG Visit thecarmomofficial.com Learn more about your ad choices. Visit megaphone.fm/adchoices

It's 2023 and Big Dipper and Meatball are back! It's giving new year, same slops as they talk about what's in and what's out for the new year. In? Hot dads, doxing, and personal hygiene. Out? Booking a house cleaner from Sniffies, bad breath, and Hokas. Get ready for more Sloppy live gigs in 2023! Listen to Sloppy Seconds Ad-Free AND One Day Early on MOM Plus Call us with your sex stories at 213-536-9180! Or e-mail us at sloppysecondspod@gmail.com FOLLOW SLOPPY SECONDS FOLLOW BIG DIPPER FOLLOW MEATBALL SLOPPY SECONDS IS A FOREVER DOG AND MOGULS OF MEDIA (M.O.M.) PODCAST Learn more about your ad choices. Visit megaphone.fm/adchoices

This week the boys talk about Bed Bugs, The 69 Boyz, Spray Tans, Cargo Pants, Hokas and Brooks, Soup Cheeks, Wettest Mouth Competitions, Hairy knuckle Mollies, V- Neck Sweaters, The BeeGees, and More! Get to the Tips: You can return Nikes for up to 2 years of defects (13:15) What's good to know before you know it? Know where your water shut off valve is on your house (20:11) Take it easy with the household cleaning products (29:05) How to prevent photo swiping (32:30) Diet exercise is about more than looking good naked (39:36) A spoonful of PB can cure the hiccups (45:00) Shop at restaurant supply stores (48:54) Zelle doesn't report transactions to IRS (53:56) You are what you watch (55:55) Deep Ass Tips (61:30) Email us at justthetipspod@aol.com For a free month premium subscription to Newsly, visit https://newsly.me/ and enter the promo code T1PS

Whatever you do, no untried gear and no untested diets on race day!!!! Test your stuff out on training runs or you will regret it! Also, digging these Hokas!

Gwen Buchanan has packed a lifetime into her 50+ years. Two life threatening accidents resulting in both hips being replaced, and numerous personal challenges only served as renewable energy sources for her to complete multiple marathons and to set out on her first, and solo at that, hike over the entire Appalachian Trail. Join us for our conversation with this delightful and spirited life lover. Gwen shares stories of her time on the Trail and beyond.Have comments or questions for us? Interested in sharing your story on Aging Well? Please send your information and questions to Hugh via email at willowwaycreations@gmail.com or through any of our social media links on our website, findingbeautyinthegray.com. We'd love to hear from you and appreciate your feedback. Leaving feedback on your podcast host site (Apple, Spotify, etc.) is the single most important and effective way for us to stay viable and to continue to bring you great stories and helpful resources.  And if you are enjoying the show and getting value from our topics and guests, we would  most welcome your financial support. Producing a quality resource does require appreciable financial investment. Thank you! Support the show

Johnny Mac begins to wonder if his Asics 28's aren't working for him, and tries running in a beat up old pair of Nikes while he waits for his Hokas to arrive

Gina made a terrible lasagne. Boz debunks the myth of chicken. Carl Buddig beef bags, Doritos, smoked soup, Colombian food, HOKAs, FULL TRANSCRIPT (unedited):2 (10s):And I'm Gina Kalichi.1 (11s):We went to theater school together. We survived it, but we didn't quite understand.2 (15s):And at 20 years later, we're digging deep talking to our guests about their experiences and trying to make sense of it all.1 (21s):We survived theater school and you will too. Are we famous yet?2 (34s):Hello? Hello. Hello survivors. It is. I Gina reporting to you live. I mean, it's live to me, but it's not live to you because you most definitely aren't hearing it in the exact moment. I'm saying it, but you get the idea. It's Monday night, I'm here at my house sitting in my room where I always record when I talked to boss and I'm I'm, I'm coming on here to tell you that. Hmm. Do you know that expression inside baseball?2 (1m 15s):I don't understand when people say, oh, that's too inside baseball. Because for me, all I care about is the inside of something. I don't even like baseball. I'd love to be inside baseball. You want to show me where they get the dirt off their cleats. Great. You want to show me what kind of savvy they have to use on their cracked hands from rubbing? Oh, that says this is going to sound sexual. I don't mean it that way, but from holding the bat. Yeah. I want to see that you want to, you want to tell me about contract negotiations? I mean, I want to hear that stuff. I want to hear that stuff more than I want to hear about, or, you know, like actually watch baseball anyway.2 (1m 59s):I'm, I'm bringing this phrase up because I've never understood why people, don't, what people think it's bad to be inside baseball. And also by way of telling you that today's episode is going to be a little inside baseball. We record every week. We interview people every week. And at the very beginning, we had so many interviews stacked up that it was months between when we would record somebody and when it actually aired. But once all of that stack got aired, now we pretty much go week to week and that's fine, unless, and until we have a cancellation or two, as the case is for us right now, we had two back-to-back cancellations.2 (2m 52s):So one time when we had this, I put, I repaired an old episode, which I thought was really a great episode. And I'm really glad I repaired it. And then a couple of times we've aired episodes with just BAAs and I talking with no interview. And the reason I like to put something up is because personally, when I listened to podcasts and people take a week off, I really hate that. I really hate when a podcast I'm really used to listening to, you know, coming out on a certain day and like, that's the day I'm gonna, Ooh, it's Tuesday. I get to whatever, walk my dog and listen to my favorite podcast.2 (3m 33s):I hate it when those people take a vacation, but that's what I did. I took a vacation last week and boss was going to record one solo, but her interview canceled. And then the person that we're supposed to speak to tomorrow canceled. So honestly, we're probably gonna have the same problem next week, unless something magical happens. And we're able to interview somebody else before this weekends and who I'm saying all this to say, we do have an episode today. It is not previously aired material. It is boss and I talking, but it is not an interview.2 (4m 14s):And if that's not your jam that I get it, you can, you can just skip this one. Maybe this is not, maybe this is not the one for you, but if you're like me and you are inside baseball and you like things that are inside baseball. And by the way, I mean, it's not like it's inside baseball in the sense that we're talking about, you know, like the platform that we're hosting our podcasts, it's not actually really inside baseball. It's just not, it's just not our typical episode. Anyway, I also want to take this opportunity to think we have actually kind of a surprising number of listeners in other countries.2 (4m 54s):And I have never done something that I've always wanted to do, which is acknowledge all of these wonderful listeners. And so I'm going to do that right now. First we have New Zealand and I happen to know the person who listens to us from New Zealand or at least one of the people. And he Sean Spratt. And he went to theater school with us. And one day we'll have him on the podcast, but thank you, Sean Spratt for your listenership. Very much appreciated. We have listeners in Spain, the United Kingdom, Saudi Arabia, Germany, Singapore, Russia. Although not for the last couple of months.2 (5m 34s):If you know what I mean. France, Jordan, Nepal, Canada, Australia, Brazil, Israel, Virgin islands, pork bowl, Rico, Mexico, Austria, Sweden, Palestine, the Netherlands, Morocco, South Korea, Japan, Finland. I heard Finland has great coffee. I'd like to go there someday. Bangladesh, Uganda, Slovakia, Poland, Ireland, Indonesia, and BA. Right? Thank you to all of you, whoever you are out there listening to our little podcast. I appreciate you.2 (6m 15s):I do. I appreciate you deeply. I am also going to take this opportunity to recognize some fabulous comments that people have left on apple podcasts in the form of reviews. Something. I also greatly appreciate Larkin and Ellis says what a fun show to listen to and to have communion with other theater folks. So many of us survived, thrived or crashed. That's true. Afterschool and hearing tales of everyone's experience brings such humanity to the process. Jen and Gina are delightful and treat each, each guest with such grace, highly recommend. Thank you, Larkin Ellis.2 (6m 57s):Next. We have Zoe incredibly warm, funny and fascinating. These hosts get the best out of their guests. If you are involved in any part of the acting business, this will be a fascinating podcast for you. If you went to any theater school, this could be an opportunity for immense healing and processing things you didn't even know needed more attention. I laughed so hard. I cried. It was bad. It was better than cats. Thank you, Sophie. All right, BJP. Oh, that's I know who this is. This is Brian Brian Polak, who has also a great podcast. I mean, he had an episode on ours, but he's the host of the subtext podcast, which is all about playwrights.2 (7m 38s):And very interesting. If you haven't listened to it, please do his latest urban. I don't know if it's his actual latest, but one of his most recent ones features Tracy Letts. So that's cool. Anyway, Brian says not only are the interviews always free range and fascinating, but the conversations between Jen and Gina that begin each episode are warm and fun. It's like catching up with old friends every new time. Every time a new episode comes out. Thank you. Brian Love that. Scott says this podcast is such a gift, exclamation point. Anyone who has dabbled in the fine arts can relate to the conversations that the hosts and guests are discussing. I would also go as far as to say, listening to this podcast is like having a free therapist, especially if you are embarking on a career in the performing arts.2 (8m 25s):Thank you, Scott. Lovely Scott. Oh, and then here's one I wrote for myself. Yes I did. This is an inside baseball moment. I wrote my own review because I feel at times very desperate to get reviews. So I wrote one for myself. Love the way it is to interrogate the psychological makeup of actors and others who pursue an education at a conservatory. Thank you, Gina. Thank you for your comments, Gina. What a sweet girl. You are. Jimmy McDermott says these ladies dig deep. Thanks Jimmy. Somebody who calls themselves four lifetimes ago, love that love listening to this podcast.2 (9m 8s):As it leads me down memory lane, I'm also able to reflect on my own time, spent at theater school and what it meant to me and how it shaped me into who I am today. Gina and Jen are fantastic hosts, very welcoming with thoughtful questions. Thank you for lifetimes ago that we've got eat Beth James, this pod delightfully dives into fascinating memories and lessons from dream chasers in their youth. A must listen for everyone who has even entertained a life in theater, yay to Jen and Jayna for bringing this quirky subject to life in such a real and interesting way. Thank you. E Beth James, who was nice. Happy in Galveston.2 (9m 48s):Just finished listening to y'all's interview of my son's Seiler. Oh yeah. Okay. So this is sailor's mama y'all did an amazing, oh, I'm going to read it like I'm from Texas. Just finished listening to y'all's interview with my son, Tyler Siler, not Tyler. Tyler is a very Texas named Seiler. Of course y'all did an amazing job. I've known him for 47 years and I learned so much about him. I never thought for a minute that he'd be bullied at theater school, not my Sattler, but it was a real relief to know it didn't happen. Something he didn't mention is that he was a year ahead in school and contracted a ripper in case mano right before leaving for college. So he started college in Chicago as a 17 year old with the case of mano and Dave.2 (10m 32s):Great. It was really fun. Hearing him recount the shows he was in that bear costume was the worst. I'll look forward to hearing interviews with Kevin and PJ. Great. And we did interviews with Kevin and PJ. So I hope you liked those Mrs. Siler. Thomas' mom. All right. You got the idea. I love these nice reviews. Thanks to everybody who gave one who wrote one. And if you are not among those who have read, reviewed us rated or reviewed us, what are you waiting for? Literally? What are you right this second? What are you waiting for? A pause.2 (11m 12s):This rambling that I'm doing and go leave us a review. Okay. Thanks. Appreciate it. All right. I think I've, I think I've yammered long enough. Please enjoy this conversation. Or actually to be honest, it's like three different conversations that it edit it together. Please enjoy this chit chat sesh with me and buzz love you. I'm sorry to hear about your lasagna. I made the word, it was disgusting.2 (11m 53s):I a leftover rotisserie chicken and I Googled like, what can I do with my leftover rotisserie chicken? And I saw this thing make a lasagna with mush. It happened to be all the ingredients that I had and needed to use mushrooms, spinach and rotisserie chicken. Now I will say, I thought to myself that doesn't sound like a good lasagna, like rotisserie chicken. Yeah. I don't know mushrooms are okay. It's finishes. Okay. But the rotisserie chicken and then it was a white sauce and girl, it was, I mean, simply inevitable. And I'm the person in the family who, because I make the food, even if it's not good, I eat it because I spent a lot of time making that, you know, I had this one had to make its way to the, to the trash and media Mente.2 (12m 38s):Nobody, even nobody else. Even my son is lactose intolerant. So he really can't use something like that. Anyway, I had made him a special version. He can eat cheddar, I guess, letters like certain cheeses that are made to him. A version of it, the head cheddar cheese, he actually said it was really good. Maybe it was better than, you know, because it had more like Tang to it. But that's the thing you need to have some acidity. This had zero acidity. It was just right. That's very interesting. I was thinking about that on my walk over here. Cause I saw your posts and I was like, yeah, I think that white sauce is really hard to pull off. Like yeah, unless maybe you have to have like tons of butter and then, but then the rotisserie chicken, which reminds me of a story.2 (13m 24s):So my, my mom, okay. After Thanksgiving, right at we'd have this Turkey carcass. Right. And then she'd make the Turkey soup. Okay. But one year my uncle, aunt and uncle came from San Francisco, you know, they're from San Francisco. So they wanted to smoke and brine the Turkey. Okay. Let me tell you something. If you've ever had a smoked Turkey soup, it's the most disgusting Turkey, Turkey noodle soup. I mean, I ate it and I was like, mom, what, what, what, what what's happening? And she was like, well, I just, I said, wait, this is the smoked Turkey. You can't have smoked soup.2 (14m 6s):It's like the word wait, was your mama? No, no, but she, okay. So my mom was not ever like literally we, I grew up on McDonald's and I don't know if I've told the budding beef story here. Okay. So kind of one thing. So our lunch has kids. Oh my God. It's no wonder that I have food issues. Like our lunches kids and I don't look, she was doing the best she could. I don't, I I'm. I'm just sick. It's a travesty. What went on. So we had in a lunch bag, a whole bag of fake Karl budding beef bags, which are, which are just fake beef. I don't know if you've ever seen it in the store.2 (14m 46s):Go in the cold cut section. I don't even know if it's legal to sell this shit anymore. But they had Carl budding beef, which wasn't real beef. Yeah. Oh, it was like a vegan thing or no, no, no. It's like spam, like processed beef. So like processed. Yeah. Like processed beef and beef beef. Did she say beef bag? Yeah. Okay. So it's in a bag in a bag and, and there's like 20, probably 24 slices in a bag. My mom would put the whole bag in our lunch. So we'd have 20 and it was salty. No wonder. I mean like it's all, she would just throw the whole bag in.2 (15m 29s):It was probably $2 or bag at that time. So she would throw the whole bag of beef in and then yeah. Well she wasn't, I mean, my mom was literally like, let me just work and fuck these people. And then, okay. So that was that a bad and it wasn't like back then they didn't have the small snack size bags. So it was like a snack ish size bag of Doritos, which we would wrap each Dorito and a piece of beef. Oh God. Okay. So Doritos. Okay. It was Doritos, a beef fat. I'd be like, mom, there's no food. And she'd be like, grab yourself a beef bag for lunch. Be fat. Just a bag of obese.2 (16m 9s):Yeah. And it was so that it was so salty. I remember it. Okay. So, so I'd have the Doritos and the beef bag and it have been so thirsty after lunch. Well, no wonder I have like I high blood pressure. I'm like, this is, this is the impetus for the whole thing. Then it would be a Capri sun to wash it down and then dessert for dessert. It was literally okay. My mom thought she was doing this great thing by getting hostess, went through a phase of doing hostess light. I don't know if you remember, they had light and they had light cupcakes. So it was like a plastic version of their real co she would throw one of those in there. That was my lunch for probably 10 years.2 (16m 51s):Well, every day, like, yeah. Do you ever, could you ever by hotline? Yeah. So Friday, sometimes the hot lunch was literally the square pizza and tater tots. Right, right. Certainly were not, there was no chance of you getting nutrition. I had no vegetables or fruit ever, like ever. And then when she would cook and my dad, you know, he didn't do shit. So, but when she would cook, it would be like weird shit. Like she would make vats of like beef goulash. She's Colombian. What is she making beef goulash for? It was why didn't she make Colombian food? Not, it's not my favorite thing. It's a lot of, some of it's good, but she, she wanted to just assimilate and fuck her past understandably, but also it's a lot of starches.2 (17m 41s):It takes a lot of time. It's a lot of like flowery doughy, everything. So it wouldn't have been that much more nutrition, but it might have tasted better. Yeah, dude, it was, and the goulash would be frozen. Oh my God. She would freeze the goulash. And it was egg noodles. And this meat that had the strange sauce, like tangy, speaking of tangy, but not tangy in the greatest way. And then we'd have to, and I'd be like dad, where, and she was always out of town. I'd be like, dad, I'm not eating this. So we'd order pizza. That was the first. Okay, well this is, this is really sounding so familiar to me. So when I was growing up, my, my mother who worked more than full time, came home every single night and made dinner.2 (18m 24s):And you know, she had her repertoire, but I mean, she, she made dinner from, there was nothing she didn't even use. Like, and they didn't really have too much of it then, you know, nothing was really pre-made. She, she, she made dinner and of course I always hated it because it was something like, you know, she cooked fish or she, you know, she had these weird she's from New Mexico. So she has these looks, she puts all of us in her spaghetti sauce. It's just like some weird things like that. So there's lots of things that she made that I didn't like, but I so relate to it now. And I relate to your mother freezing the goulash because it's just like every night I have to cook dinner every night.2 (19m 6s):And of course I have this panel of critics. That's just like everything I make disgusting. If it's, if it's nutritious in any way, if it's not nutritious, then, then they're really happy with it. Oh my God. That sounds horrible. It's horrible. So I've had this very like passive aggressive relationship and resentful relationship with cooking for my family. We end up ordering out, like I would say, well, definitely two nights a week, but some weeks three. And it's, I hate it. I just, I hate absolutely everything about it. And I also relate to being on the receiving end of food that, you know, it's just like, it's a no win situation.2 (19m 47s):It really is. I mean, I think the only thing to do is like, when kids are like two and three, get them to start cooking and be like, fuck it. You're on your own because you know, so my son can really cook. He can really cook, but he's low on the motivation. He's like, that's, you know, that's kinda your job and he's not, he's not wrong. I mean, you know, as much as I, he's not wrong, it is sort of my job. But anyway, yeah. It's, it's, it's, it's not good, but okay. How do we get because of my lasagna? Oh, the lasagna. So yeah, I, I saw, I heard that and I, I, I read that this morning and I was like, Ooh, but the good news is that the chicken? I mean the chicken, well, I guess the chicken would have ended up in the garbage anyway, but did, did the dog eat any of it?2 (20m 31s):No. You don't give that to them. I gave, well, I gave no, I gave the dog like the skin of the chicken that I wasn't using on the middle of Sunday. But I forgot to mention, I made it on Sunday, which is the day that you so graciously ordered my family pizza, which is why we didn't meet lasagna on Sunday. We ate it last night, but then we, it was gross. But on Sunday, I guess everybody have to tell everybody where we texting or talking on the phone phone about a funny audition situation. Yeah. And I was telling you, like Aaron had a stomach bug. My daughter had her broken arm. My son, oldest child always has some pains.2 (21m 14s):Oh yeah. Yeah. He's like, I woke up, I walked out the door. The first thing I see is just blood all over the bathroom. Mostly has been going on for 30 minutes. It looked like a crime scene in there. I mean, it was just one thing after the other. So you sent me pizza. Yeah. I don't even feel that. And you sent these something we'd never had before. It's wings, boneless wings, but oh my God, those were a huge hit. So yeah, because you know what my thing is because I'm so greedy, Gina is that you don't want the bone getting in the way of the food. So just eat the goddamn, like who needs the bone?2 (21m 54s):Like, fuck the bone. Like you want the food? I don't go in for like ribs. I don't go in for anything with a bone. I'm like, I mean, rotisserie chicken. Okay. But I just take the honk of breastfeed off. I don't need a bone getting in my way is what I'm telling you. Okay. But a bone, like, honestly, you might want to reconsider that because food meats cooked with Bonin are usually more flavorful and tender. True. That true debt to debt. So like, I think you're right. Like, but I also am known to love a dry as fuck piece of chicken. I don't yeah. The chicken breasts without anything on it. Yeah. I, there is some weird thing about me that I, and also, you know, which is sad that I love chicken so much because my doctor told me there's no nutritional value in chicken.2 (22m 42s):Like, like literally, yeah. The protein, it's like a very small amount of protein in chicken. It's like garbage, garbage it's air. Like basically. So we're killing these chickens and we're thinking we're eating, being healthy. And really she's like, just eat fish like that. You, you just, chicken is not. And I was so sad when, cause she said eat before eight. If you're not going to eat beef, do fish. But like you don't count on a chicken for your protein is what Joe, Kayla, the chicken damn that's up ending my entire, we ate chicken all the time. I'm always like, that's the healthier thing to give my kids. No, I know. And like, I, it was like, I wish it was different, but chicken is like a non issue.2 (23m 23s):Like a it's like not really a thing. No. And I was like, well, you know what? Like chick Chick-fil-A is going to be up in arms about this big that's right. And what about eggs? Can we have that's all protein. All. Okay. But she was like, literally I think she said, and I wish we had so many listeners that they would like write in and tell me I was wrong. So if you are listening and tell me that I'm wrong. But like, I think she said that like, there's more protein in like four florets of broccoli than a chicken breast. Oh, that isn't the same. This is reminding me of it's reminding me of when I found out that the reason that we all thought breakfast was the most important meals because the cereal companies put off that how much of our life is just a complete lie foisted.2 (24m 18s):Well, I advertising you asked Adam McKay all of it, all of it. All right. We are so influenced by every single thing. Yeah. So anyway that, yeah, I know. I know that. I know that's really true for me. I know 1000% that I will buy something with prettier packaging. Even if it's not as good quality as the other, that's it, it all goes back also to my, my Charleston chew a story. I never told you this. So what? I was little, another something fell. Oh, okay. When I was little, my mom said you can get any candy bar at the store. Right.2 (24m 58s):And my greedy ass was like, I'm going to get the biggest candy bar. The biggest one. I I'm going to get the biggest one because I was greedy. Right. And also food was loved to me. Right. So, I mean, that's the truth. So I was like, I'm going. So we went to the store and I remember looking Snickers that I'm like, look at that motherfucking Charleston shoe. It's like 10 feet long. But I didn't know. I never had a Charleston shoe. So my sister got probably something reasonable received, something like that. I got this huge Charleston shoe thinking. I fucking beat the system. I con this bitch out of a huge, it tasted like it was like a strawberry vanilla coaster.2 (25m 39s):Right. Just ripped out my retainer. Like that's all I was like, that was my first lesson in greed that in, you know, like the, so there's other stories. But like that, that, that story was like, oh my God, you can't trust. So we've learned this morning, Gina, you can't trust a chicken for your protein and you can't fucking trust a Charleston shoe or a white sauce or a white sauce. That was the first lesson this morning. That was the first lesson. Yeah. Anyway, how is miles? His birthday know? It was really good. It was okay. So there's this place in, in Pasadena that I, my friend works at and she's the funniest.2 (26m 20s):I mean, she's like, we're friendly. We're not like good buddies, but she, she works at this place called noodle street. Okay. And you, and it's not noodles. And co which miles told everyone, I was taking him to noodles and fucking co for his birthday. I was like, is that a fast? It's like pancakes. I'm like miles. You can't tell people that I'm not that ridiculous. Not that there's any, well, there is wrong with that. Like, I can't take you there for your birthday. Like that for a celebration ticket, injured husband to Panera. I mean, some people probably do it look, but whatever it's like on the Pinera level, but noodle street is a handmade noodle company in Pasadena. And my friend Christina works there.2 (27m 0s):Who's hilarious. And I wanted to take him there. So we went to noodle street and it was one of those things where we're like, Christina, just give us a bunch of food. Right. She literally, there were like 10 dishes. I was like, it was so much food that miles miles does the same. And I love him. And, and look, I obviously have food issues, but he will eat until he throws up sometimes like that, that, or almost like, I've never, I haven't done that. And since I was a child, I don't think. But like he, he can't and it's not like we just so good. He can't stop himself. There's a problem area.2 (27m 40s):And so this happened at Ethiopian once where he literally threw up and had to do something in his mouth, you know what I mean? Like he can't stop himself. So he just went crazy and it's really like, they used, you know, she uses it's it's Asian fusion and there's all different, cool spices. Oh my God. So I didn't want to be the jerk. That's like, like censoring my husband, but, or like trying to food shaman, but I'm like, miles, you gotta slow down. Like this is not going to go. Well, like when he busted into the ramen, the beef, the pork res braised ramen after like six other dishes, I was like, oh dude. And so then he was, he was, he had a problem.2 (28m 21s):He didn't actually have the problem, but we were, so we, we had to close and we were going to go get ice cream and he's like, I can't do it. Luckily we walked. Right. So we could move a little bit. I was fine, but we don't do really. We don't do presence. So like, not that we don't either. Yeah. Because everything you buy is sort of like, I mean, you know, you, you have the money for what you need and then if you have extra money, it's usually for things that are going to be urgent, like you have to fix something in your car, right. Oh, for me, it's like any extra money goes towards my Hoka recovery sandals and my Hoka. Okay. What's a mile sent me a video of you doing a Hoka dance.2 (29m 2s):What is a Hoka? Okay. So whole, because our shoes that I believe hookah Ona, Ona, which is one, one, but it's, I believe Hawaiian, Japanese influent look, I'm ignorant. I don't know. But it is not pronounced one, one. That's all I know it's own. I own a, and so Hoka on it own, it is the name of a company they make for me, with my plantar fasciitis in my right foot and just getting old Sebas shoes. Like I'm wearing my hookup. I'm wearing them right now. You can't see, but like, they are there. Some of them are, but ugly like platform. Like, like they look like a platform sneakers sometimes, but like, like the janky brand, but they aren't, they are there's walking shoes and trail shoes.2 (29m 52s):And I tried to run a them and it's a little clunky, but their soul light and they're really expensive, but they also make a recovery slide. Okay. So this is a very Californian situation, but in your, my floors are so hard and because it's fake wood right. In our apartment and I have bad feet. So I, you know, feet problems right now. So my doctor was like, you cannot walk barefoot. And it's so warm in California. Barefoot is the worst you can't work or people shouldn't walk. You should not walk barefoot on hard surfaces. No, no, no. I know it's not a good deal. So even so in California, it's so warm.2 (30m 34s):You're like, I'll just put on my flip flops. Terrible idea. Flip-flops should be abolished unless they are orthotic flip-flops this is partially how I got into my problem. So I have higher arches, but even if you have regular arches, my friends, you need support on your feet, especially as you get older. So I didn't know this. It's not even like flip flops or the new high heels, like what we shouldn't be doing, you know? Oh my God, that's insane. And my acupuncture has been saying this Liz I'm so sorry. I'd never listened to you. She said this for years, I saw her 10 years ago. And she was saying this, so recovery slides are Hoka makes a recovery slide, which is basically like a slide, like an Adidas or van slide.2 (31m 16s):But they're like super orthopedic. They're not pretty, I mean, minor kind of pretty cause they're blue. But like, they look like, yeah, regular slides, but they're super tall. And this made out of this really light, plastic and rubber, and they are so comfortable for when you come home, you take off your shoes and you don't go barefoot, you go in your recovery. So it's like, how shoes, how shoes? But like for like people would stuff. Yeah. They're really expensive. Like hookahs are like $175, $200 shoes. And the recovery slides are one 50. It's not cheap. Like I had to save up, we used our fucking credit card points for my Hoka collection.2 (31m 57s):Like that's what I'm saying. Like that, that's what it's for. Right. So anyway, so my jam and like, you know, people, you know, like I feel like Eddie Vetter is a big Hoka fan. It's like a hippie kind of thing. Okay. Okay. All right. Well, I mean, you know, I'm sure any better has a good need for support. Just like the rest of us so old, like we are. But also I was gonna say like, I actually didn't know, my husband sent you that video. That's hilarious. What? Oh, so cute. He's only ever texted me twice, but both times he started with this is miles, which is adorable. And I want him to be like, I know I have your number saved into my phone, 55.2 (32m 39s):So anyway. Yeah. I think he, I think he, you know, I think he thinks that you're the greatest thing ever, which I love because you are, and I'm glad that you have somebody who thinks you're the greatest thing. Oh, it's much better than what I used to have. Yeah. I know much better. The diametric opposite. Opposite. Yeah. No, if people like, no, I was telling someone's people in LA that are like younger than us, but approaching 40 are always like dating in LA is the worst. And I'm like, it is, it's really bad here. It's really, really bad. And I would tell them stories about when I was here in oh six and it was the worst or oh five.2 (33m 22s):And it was the worst. Is it really bad? Just because of the problem of like everybody's posturing. Cause it's like that in New York, I think to people, you know, people are at that phase of life where they're really just trying to make something of themselves. And it's a lot about like getting to the next, whatever. Yeah. I think it's what you talk about, which is just straight up sexism where like the men who are okay. So no one, my friend is like 38. I think she said my co-working friend. And she was just saying that like the men, her age, won't date, 38 year olds, they will only date 28 year olds. So she has to date 68 year olds or 58 year olds.2 (34m 5s):Okay. All right. That's the problem. It's so boring. I'm like, you know what? Fuck, this it's diagnostic too. Like when you, when you read about people, you know, the Leonardo DiCaprio's of the world who only ever it's like, okay, but so that's, that's either because you are psychologically, emotionally, whatever yourself, still 20. So you need, or it's because you are so narcissistic that you need somebody who's docile and who you can basically tell what, you know, whatever your garbage is too. And they'll believe you because they're so young. I always knew that about Leonardo DiCaprio, but I just recently read about somebody else who it's like, it's like everybody it's like Larry, David, it's not, it's not even like, like sexy young youngish dudes or middle-aged dudes.2 (34m 53s):It's like everyone. And, and, and it's just so other dudes will say, oh my God, look at that dude. He got that young chick women don't give a fuck. I said, the other thing is it's. It's interesting. Cause when I worked for Nick cage, he married someone 20 years younger. She was awesome. I loved her. I love that. He's still married. No, I loved Alice. I loved her and it wasn't her fault, but it was a really apparently a match that, you know, didn't last. But what I realized in getting to know Alice was that it's like, right. I it's not, it's not her fault.2 (35m 33s):Like she, she's just trying to live her life. And she's also 2020. I was basically five years old. So like let's not get right. So anyway, I also know, like I try not to shame the women in those situations because I'm also like, yeah, but, but it's just a bad situation. I'm just like the And minus your shirt, you did some change.2 (36m 15s):I did a costume change. I was listening to God. I love Leslie Odom Jr. In Hamilton so much. Oh, have we never talked about that? I have never seen Hamilton or heard the music. Me neither until like six months ago when Gisa gave me a ticket to Hamilton in LA and it was not obviously Leslie, it was not that cast, but I thought I would hate it. Like I literally was like, I cannot do this. Like I, and then despite my best efforts to hate it for some reason, and to just want to be a hater, I fell in love with that musical, like fell in love.2 (36m 57s):And I was like, I'm in I'm all in. I don't, I cannot explain. I think it was also because I was in a place where I was like, holy shit, people make stuff like this, it's it. He takes the acting, the singing, the dancing. I was like, this is like, why we have, you know, this is the best of humanity, the very, very, very, very best. And then I got obsessed with the original soundtrack because it's, it's just, they're they're just brilliant. And the guy who plays Aaron Burr is Leslie Odom Jr. Who I didn't know from shit. Right. Obsessed. Like the guy, Aaron Burr is my favorite character in the whole show. He's the guy who kills Hamilton.2 (37m 38s):Right. So yeah. Well Lin Manuel Miranda did. I'm not sure if it was all of the music, but certainly some of the music for, in condo. Have you seen in content? Yeah. So I have such a weird relationship with that movie. I was curious about that, considering that it's about Columbia. Well, the thing is like, and I think people think I'm crazy for saying this, but like they never say it's Columbia. Like they never, they like, they, they have some of the soups they use in the colors they use for the, the, the Colombian flag colors. And like, but they never are specific. And it's also written by so Lin, Manuel is not Colombian. And also Shariece Castro Smith who wrote and developed it is Cuban.2 (38m 20s):What do we do? I have to take issue with, they do say that it's Columbia, but it said in the lyrics, I said, oh, okay. I mean, but it's certainly not referenced like how many times Mexico is referenced cocoa. And I did have that thought like, well, Lin, Manuel Miranda is not collided, but the, but the music is really good. Music is brilliant. And I also think it's a huge step in the right direction. I just, I like wanted to love it more is one of those things. And that's a thing. And also I actually loved west side story. I didn't see it yet. See it, and let's have a talk about it.2 (39m 1s):I loved it. And people think also I'm insane for that. I was like the acting in west side fucking story is like, it's like a masterclass in this shit. Everyone, every single character I've heard that. I, I really haven't heard too many people not liking it. You know, people have find the musical very problematic and mama mama. And of course, of course everything is problematic. Like everything. Okay. Everything is so problematic. I know I just, yesterday saw the news that Pamela Anderson is going to be Roxie Hart and I you're making the same face that I made.2 (39m 42s):And then I saw today on Twitter people saying like, Hey, you know, this is a person who was recently publicly humiliate re humiliated after what re what she originally suffered, which is tantamount to, I guess it's the same it's revenge porn. Yeah. Let's give her this. And also Chicago has always cast stunt done stunt casting. That's that's Erika Jayne. The real Housewives of Beverly Hills was the last person who party. I'm not getting you. Oh my God. Yeah, no, I, I, I think it says, yeah. And also you're right.2 (40m 22s):It's like, why not? Like why don't we might as well just like, let her have it. And also she couldn't be fucking good. I don't know from this lady, it could be great. And also like it's Chicago, it's not Shakespeare. Right? Public. I have such a fear. It's funny Shakespeare at the public story. You do well, you might have to tell it cause we might have no interviews today. That's right. We can talk anyway. So I love the Hamilton song, wait for it, which is Aaron Burr's song. And he's talking about his family. And anyway, I just wanted to hate it so much.2 (41m 4s):Gina. I wanted to like be the one person that was like, this is garbage and this is, I really wanted that. And then when I saw it, I was weeping openly. And the people next to me were like, cause they had seen it. Everyone's seen it a million times. Right. So people who go to the LA show have seen it like on Broadway or like the Disney plus online situation. I didn't see shit. It was my first experience. And I was like, this is the greatest thing that ever was ever made. It's just, okay, I'm going to have to watch it. I I've been a hater for no good reason. And I should probably watch it. I think the thing that was off putting to me initially is like how much people liked it and how much like, I mean, just like older, white people, I just thought, okay, well you're really excited to hear rapping in this anachronistic way, but I, I think many, many people who I respect greatly think it's one of the best pieces of I did.2 (42m 8s):And I also just think like, you're right. Like I think it's all a combo platter, like super, super, super, super white people. Love it. And also, and all people love it too. Right. I mean, girl, I don't know. I just feel like, yeah, that was, it was, it was brilliant. So like on my spare time, like I listened to the soundtrack and I never thought I would do that. It's a very motivating, like I oh, okay. And also like if it's even one 18 super true to history, which I think it is super true in a way, then I've learned more than I ever have about his American history. So like, oh my God.2 (42m 49s):That's that is, I believe that I learned what kind of learner I am when I was in ninth grade. Yeah. Ninth grade. I took a very hard history class. It was honors world civilization. Oh my God. I remember that class. I took the same class and got exams were oral. What? So the exams were oral. So basically you had to say the hits, the broad points of the history of civilization from beginning to now.2 (43m 32s):Sounds very scary. It wasn't at all. Oh, I memorized it like a monologue and I freaking learned the history of world civilization that way. And it was news to me that I could have read that textbook a million times. I could have studied flashcards. So the cows came home. I would net I got a perfect score on this exam. And it's because I learn kinesthetically. Yeah. I need to have a story and I need to be involved with yes. I mean to the one number one way I learn is teaching others. And, and the funny, because I, I hate teaching. I hate teaching my husband.2 (44m 13s):That's a very, I should say I hate teaching my husband, but like teaching people that, that don't make me insane. I, I learn it. Like I remember I was like the best trainer at my hostess job because I loved it. I was like, oh, Hey one, you get to train people how to do it the way you like it to be done. And also you get to relearn it. And also to refresher, I loved being the trainer. I was like, I will do the training. I will do the training. Interesting. Very interesting. Okay. So what is your story about what'd you say you had a story about, oh, oh, oh, oh shit.2 (44m 53s):We are old. What the fuck it was about? I, all I keep thinking of is Charleston fucking shoe, but I told that story, wait a minute, wait a minute, wait a minute on it. Oh my God. We'd have to replay the fucking tape. Yo to little oh, oh Hamilton. Before we were talking about what was the first thing we were talking about. And I looked and I said it was when I was doing, see, we were distracted. We were both checking our emails, the email, when you, right. Well, anyway, I have a lot of shame stories, so it could be any kind of same story. So it was, oh, I said Monica times.2 (45m 34s):No, it was w it had something to do with like acting or Hamilton or I had a no, or, oh God. Or maybe you thought maybe it was maybe when I started talking about in content, maybe you said you had a story about Hamilton. No. And console, what side story? The acting all it. Well, I will tell you that, like, there is something about obviously the pandemic that has reignited my absolute awe for performers, that nail shit. Like I absolute all I I'm like, especially people that can sing and dance and act at the same time.2 (46m 15s):I'm like, are you fucking kidding me? I don't give a shit. So, oh. And the other thing that I was going to say about Hamilton was in the audience. People are like, like poo-pooing the LA production. They're like critiquing it at, at, at the, I was gonna say halftime at intermission. They're like talking shit about it. And I just said, the ladies next to me, because look, they've become so nitpicky because they've seen it for a thousand times in every different place and all that. And I'm like, I just turned to them. I was sitting by myself, she got me a solo ticket because they couldn't get tickets together with her sister and whatever. And the two ladies had clearly seen it. And the guy over here had been like, seen it like a million times.2 (46m 57s):And they were like talking to each other about like, oh, it's not that, you know, th this, the Hamilton's not that strong. And this is, and I said to me, I said to myself, and then I said to them, I said, wait a minute, wait a minute, wait a minute, wait a minute. Can you do that? Let me just tell you something. Our fat ass is sitting over here. These people are throwing chairs around on stage also while singing and while remembering Lear rap lyrics, like shut up. Yeah. Shut up. Oh, by the way. So what's, how are you your rewatch of drag race? Okay. Much better. So, so I think at the time I, I obviously was youngers.2 (47m 38s):What were unseasoned? What 13, 18. I don't know. I think it's 13, which I'm crazy. So at the time, when I first watched the first season, whatever year that was in, I did not have any appreciation for healing of any kind. And I also didn't. I was so entrenched in my little world in Los Angeles that like I thought I saw drag race as a gag. Right. It was all a gag. A RuPaul was a gag. I didn't take it seriously. I was like super at 20 in my late twenties, early thirties. And it's really good. And it's also really, I'm not, so, yeah.2 (48m 18s):Right. I'm not so interested in the drama. Right. I'm interested in the artistry of the whole thing and how they create the costumes and the characters. And this time watching it, I'm like, oh, these people are brilliant. They're, they're brave and brilliant humans that are doing a really brave thing come that has come out of the need to sort of the, the revolutionary act of not wanting to shrink. Right. Of like gonna kill themselves if they don't do this. And I have to say, like, I only rewatched the first half of the first season, because then I got hooked into this Brazilian crime drama, which is a documentary about fucking crazy shit in Brazil.2 (49m 3s):Brazil is a terrible, I could never live in Brazil, but anyway, so, so drag race. Now I have such a new found respect for the performers. And also as, as a revolutionary drag, as a revolutionary act of self-preservation yes, yes. Agreed. And if you want to skip to the good stuff you could skip to season five, season five has, I'm sending myself a cast, quite a cast. And, and as time goes on, not only does the show get better because it has a bigger budget, but also Ru Paul is honing in on what he's, it's actually very, it reminded me a lot of your understanding of the meaning of our podcast as time has gone by.2 (49m 51s):And you've been saying for a long time, it's a service we're doing and it's offering healing to people. I think we're Paul figure that out, you know, throughout the course of, and he's, he leans much more heavily into people because almost everybody who is on there has been traumatized, abused, kicked out of their house. All the shit. Parents don't know that they're on drag race. Parents don't know that they do drag P they think it's. Yeah. So I think you'll really like that aspect of it. If you, you know, if you, if you like it enough to stick with it. And I also just think that I, there it is impossible. This is the conundrum of life.2 (50m 32s):It's impossible to not be a self-centered asshole when you're in your twenties and thirties or late thirties. Right. Right. Right. And so I look back at some of the shit I did and said, and thought about other people and their cultures and their, and I thought, oh my God, how dare I? I was, I, I was not, look, I'm not saying an awful person, but really the audacity of youth to be like, yeah, you're not cool. Or you, you, this doesn't benefit me in any way. So I'm not going to pay it any mind. In fact, I'm going to shit talk. It just, I mean, it's summed up with my John C. Riley story of never having seen Punchdrunk glove and talking shit about it to the star or no, not punch drunk, love to the star of boogie nights, the audacity of, of, of, of my youth and trauma and whatever to lie.2 (51m 29s):So blatantly and do it and lie about a mean thing. What are you, my take on that story has always been, you felt so less than yeah. With him. Yeah. That you, that you, which is not typical for you, that you, that you found a way to make him feel less than you. Oh yeah. It's not typical, but I do it. I do it with my husband all the time, which is like, if I'm, I'm now going through, I'm doing all this deep, deep trauma work in therapy and it's, and I'm also gonna start, I'm going to do an MDM age journey on it. So, so, but I'm doing all this stuff is coming up.2 (52m 10s):And I w when I am it's, so you've said it I've said it hurt people, hurt people, but it's very more specific than that. What happens to me is I sense it. I say the same thing when my husband hurts my feelings and it's really not my husband, it's, my feelings are hurt because I'm going through trauma, we're in a pandemic. And we live in a S in an end-stage capitalism. Like that's what's going on, but my husband is the trigger. And I will literally say things like I'm going to leave and not come back. And it is because I want to leave my trauma. I want to leave this shit show and go somewhere where I don't have to look at my trauma.2 (52m 52s):And I mean, that's exactly what I want to do. And so we have to, but that's what I do with John C. Riley. It's like, I, I'm not enough. I hate myself. And so I'm wanting to destroy you the way I feel destroyed. Literally. Yeah. It, it comes up so fucked up. I saw on the media about watching Tinder swindler.2 (53m 34s):Did you watch it? Yes. Okay. What it comes down to ladies and gentlemen is a study in why people hate women. It's really sad. It's like, really? But, you know, he targets women who are wanting love. Is this a documentary or a fictional documentary? Okay. And there might be a reenactments, but it's a documentary about eight, eight guy who Swindells women. But what you, what I was left with was okay. He picks on women who want love, who also want a man who is not broke and not, they don't have to pay his phone bill.2 (54m 16s):Right. Cause that's the experience of a lot of us. So when he, of course, when he, this swindler presents himself as, as rich as hell, that doesn't hurt. But then what you get is the backlash of people saying, well, that bitch was a gold Digger. She deserved to be swindled. So they got a huge backlash for being victims of this guy. It's horrific because if you weren't a gold Digger, then you wouldn't. So it comes down to, if you want to look at it as I couldn't have pure fun with it, because it was at the expense of women looking for love, and then being blamed as the victim, as a gold Dick. It's like, it's like sexism on task plus sexism on top of sexism.2 (54m 57s):And I though it didn't raise me. Maybe I'm not going to watch it. Not fun is what I'm saying. Maybe if it was a woman swindling, the men, I think that would have been a better, more, anti-Trump kind of a situation. But like what you're getting is a guy who's literally gaslighting women. And, and for, for, for, you know, I don't know, it's a five-hour situation. I want to watch a documentary called grinder finder, or they just follow guys having their random hookups. What I'm interested to know about that is people, I guess it's not just men, but people who pursue only the hookup on these apps is this satisfying.2 (55m 44s):I mean, is it like, yeah, I met this person. We had sex. I never saw them again. It was great. Or, or is there any bit of it? That's you know what I mean? Oh, I know what you mean. It doesn't work. Doesn't work. Does it feel good? I mean, what I'm led to believe about men, sexuality is this is ideal for them, you know, just a nameless, anonymous sex with no, I think it comes down to like what the intention is behind it. But like, I just, you know, whenever people talk about polyamory or, and this, this is different than just a hookup, I'm not comparing polyamory to just hook up culture.2 (56m 26s):But what I am saying is it a lifestyle that is different from mine that I don't understand whenever I think about engaging in behavior like that, whether it's having multiple partners or just had gone for the sex, what I end up with is depression, anxiety, and suicidal ideation for myself. That's what I'm saying. Like, if you can do it without those things, I'm like, you go motherfuckers. But for me, I'm like, I don't see how this leads anywhere, but where I was at the age of 29, which was, yeah. And you know, then there's an argument to be made for, like, if you are in your twenties, you were going to do this one way or the other, you know, you're going to have these unsatisfying heartbreaking relationships one way or the other, maybe the advantage of doing it through these apps is that you have a little bit more data.2 (57m 16s):I mean, in the olden days, if you would just meet somebody and it was a one night stand and all you had was their Pedro, a number like that. That's all you had. That's all the information you had to go on this way. You can, which I've heard. It turns into a, a bad thing too. Like when people start stocking and they can't stop themselves from cyber-stalking like their one night stand their hookup. It's a double-edged sword. That would be me. I would be in jail if it were, if it were now I would be in jail for cyber-stalking like the only reason I'm not in jail for cyber-stalking is because we didn't have that because you were born in 1975.2 (57m 57s):Yeah. But I told you about the phone calls I made, right? No. Oh yes. When you called January. I think when the 85 times my boss was like, what? So that's probably a crime that's talking. So I am grateful that my, my anti-depressant has killed my sex drive in some ways. I'm also grateful to be married in some ways, like, look, do I miss the excitement of the chase of the, the, the, that, that butterflies in the stomach. I miss that, but I have to be honest, like the data for me, the evidence shows it never went in the right direction.2 (58m 37s):Like, no. And when you, and when your mind is all so consumed, and it is a nice feeling in a way, but when your mind is all so consumed by falling in love, everything else falls apart, you know what I mean? Like you stop pursuing your career, you stop pursuing like your other life goals. They had any kind of self care goes right out the window for me. And, you know, I'm and I did I ever tell you the story about the famous person who shall remain nameless? That I was in a, met in a, in a group setting that the trellis climbing incident. Okay. Okay. This is, this is fantastic. They needed to make a true crime about this. There's a woman who is who I'm not friends with in any way, but met, randomly and said we were, I was her, this is in I in 2000.2 (59m 23s):And like, I dunno, I dunno. I met her in Chicago and this was like, once I started to get better in my brain about that mental health stuff. We were, I was talking about how I was so dysfunctional in my relationships with men and she's like, oh, you think you're just functional? And this is a gorgeous, stunning lady that you're like, no problem. She's got no problem. She's like, you think that's just functional? I was like, oh God. Oh God. And she said, I was married before. And two, this guy who was a player and I was like, okay. And she's like, and I, I just was obsessed with him. And I knew, I knew that he was cheating and he admitted it.2 (1h 0m 4s):And so then he said he was gonna stop. And then I got pregnant. She says, and I got pregnant. And I had this feeling. He was still cheating, but he kept saying he wasn't right. So she's pregnant. And she, I don't know how many months pregnant. And she's like, he just kept, I just had that, this crazy feeling. And of course it was like, you know, he would tell me I was crazy. It was a whole gaslighting situation. But anyway, so she, in the middle of the night, he was on a business trip and in the middle of the night, she's like, I fucking have to know. I ha she's pregnant. I have to know she goes to his office. Cause that's where he kept it somewhere else in, in the city, not in their home. He, she knew that there was going to be information in the office, but she couldn't get it.2 (1h 0m 48s):Right. She fucking climbs a trellis, pregnant, a trellis, like a trellis, pregnant endangering her life, her baby's life, a criminal, whatever trespassing, even though some husband climbs breaks into his office with like punches, like puts a, a towel around her hand, breaks it breaks office and go through stuff. He's cheating. She finds all kinds of data on his. And she thought to herself, that's when I, she said, that's when I hit bought my bottle and she's sitting there like kind of bloodied.2 (1h 1m 28s):Cause it didn't work all the way to cover her hand bloodied with the evidence she was. Right. Of course. And I think, remind it reminded me of something that an ex of mine had said, when I went, go snooping through his phone, Dave, who then died, who that's, you know, my, my ex and I was snooping through it. It wasn't even really an ex, but he is stupid snooping through his phone. And he goes, look, if you need to Snoop, you're going to find something you don't want to see if you, if that instinct in you, is there. Yeah, it was right. He was absolutely right. I found all kinds of stuff that I didn't want to didn't want to say.2 (1h 2m 10s):So these are these stories that I'm like, oh my God, it doesn't matter what you look like. It doesn't matter. And my heart breaks for that Chloe Kardashians and her fucking, except at the same time, I'm like, okay, but you keep picking these guys. You keep picking these people who absolutely will 1000%, never, never, never not cheat on you. What are you going to do differently? And her answer so far is I'm going to get more plastic surgery. I'm going to diet more. I'm going to exercise. I mean, she has a whole show called revenge body. That is disgusting. That your whole reason for making your body into a certain way is to get revenge on somebody.2 (1h 2m 55s):Like, what are we doing? It's gone all the way left. You want to know even more fucking left. I met someone who was a fucking contestant on that show or like, cool, really? Oh, I actually, I didn't realize it was a shit contest show. They had like a, and she was so fucking crazy. I I've never met a crazier human being in my life. Like wow, never met a crazier human being in my life. And I have treated all levels of crazy. She was the craziest. But anyway, so yeah, you're right. It is the lengths weak, like using our bodies as a weapon, using our bodies, hurting our bodies. It is. And it's one of those things where even if we sat down, you know, Chloe, you, if you ever listened to the show, you're welcome to come on.2 (1h 3m 41s):But even if we sat down and said, all the things you will, people do not change until they are a, in enough pain to change or be angry enough to change. It has to come from within. So like, I'm not sure any amount of intervention with these people. And that's what this woman said. And I know it to be true for me until my dad died. And I was stripped of all resources. Was I able to see that my previous behavior in relationships, especially with men was toxic and killing me and not nice to them either. But it took, it took that it took everything being stripped from me too, to even make any kind of small change.2 (1h 4m 26s):So like, I'm not sure it's so it's such a hard job to try to help someone change because, because they have to do it on the, and so encoded. And because for me, I had, I had to walk such a distance to figure out that the problem was me. I had to try, I had to exhaust every other possibility of who else I could blame. I had to chalk my behavior up to absolutely anything, but what it was, which is I'm recapitulating the same situation that I was literally in coded to, to, to look for B because I, you know, had a father who rejected me, like, yeah.2 (1h 5m 13s):And, and, and, and, and it surprised, I think her father rejected, there's all this stuff about who is her father. And if it's, yeah. I mean, magic people thinking in a funny way that a, an accused double murderer, who is people, you know, who has a plethora of problems and his own trauma is your fucking unknown father. Fuck, that's his claim to fame. It's not right. So here's what I wish. I wish that we all find that in ourselves, that that point without so much pain, but it usually comes with pain to say, oh shit, I don't want to climb any more trellises.2 (1h 5m 55s):I just don't want to risk my life. And my unborn child's life or whatever was risk, whatever the risk is to, to try to, to get this love or this, what I think is going to be the fix for my internal whole, you know, like, I, I wish for us that we would do it in a way we could find that sort of, we could make the realization without having to go through so much heartache, but maybe it takes what it fucking takes. And it takes what it takes. I wish it was different, but a, because somebody could tell you all of these things, a future you could come to, to yourself at 20 and tell you these things.2 (1h 6m 38s):And you might still not believe them because you have to, you know, a lot of experiences you just have to have and told me, stop doing this to yourself. Older women that I was friends with were like, this guy doesn't love you. Like you, like, this is not what you think it is. I didn't get, I didn't pay him any mind. Yeah. Because it's the same thing. Like with theater school, like, yeah. But I'm the exception for me. It's different. You, that's fine for you to say for other people, but for me, it's different. Yeah. If you liked what you heard today, please give us a positive five star review and subscribe and tell your friends.2 (1h 7m 23s):I survived. Theater school is an undeniable ink production. Jen Bosworth, Ramirez, and Gina plegia are the co-hosts. This episode was produced, edited and sound next by Gina for more information about this podcast or other goings on of undeniable, Inc. Please visit our website@undeniablewriters.com. You can also follow us on Facebook, Instagram, and Twitter. Thank you.

This week, Su and Ku are trying to move their parents into their own places. Ku's helping her mom get organized with *baskets* while Su keeps spotting her mom pulling pillows out of the garbage. They talk about fashion this week, but it's a wide range. On one end, Kulap is WOWing us with her first Nuuly dress (she looks like a literal queen), and on the other, SuChin is actively searching for “the shoes you give someone working the night shift, please.” It's dynamic!   Please note, Add To Cart contains mature themes and may not be appropriate for all listeners.    To see all products mentioned in this episode, head to @addtocartpod on Instagram. To purchase any of the products, see below.    Ku wowed us with her first Nuuly dress: Nuuly Ku found the best deal in town for moving boxes – rent them from U-Haul: Rental Moving Boxes U-Haul Here is the self-defense bat Ku bought her mom  She also bought a portable alarm system for her mom called She's Birdie These are the baskets Kulap forced onto her mom Su can barely part from her Coop Travel Pillow She's filling in her parents shoes – literally. She bought old people walking shoes: Hoka Bondi Sr  She also bought Superfeet insoles to protect her feet whenever they aren't in her moonboots Hokas.   Stay up to date with us on Twitter, Facebook, and Instagram at @LemonadaMedia.    Joining Lemonada Premium is a great way to support our show and get bonus content. Subscribe today at bit.ly/lemonadapremium.    Click this link for a list of current sponsors and discount codes for this show and all Lemonada shows: lemonadamedia.com/sponsors See omnystudio.com/listener for privacy information.

In today's episode we discuss the Bismarck, North Dakota half marathon, a September road race celebrating its 40th anniversary. A few race details include that it is a Saturday race which begins and ends in Bismarck's Cottonwood Park. The loop course travels through neighborhoods and along the Missouri River. With race registration, runners receive a nylon bag which includes bright green compression socks. Pacer groups are offered. Post race festivities include a street festival and Bismarck pub crawl. The race community in Bismarck was very friendly and the race course and finish area were well supported with volunteers. My guest Jen S. and I will discuss some race takeaways which include learning we are stronger than we think, and learning to define success using multiple measures. We discuss favorite running gear including the HOKA Speed Goat shoes & Garmin's 245 Forerunner GPS watch. Support 50 State Finish Lines Show! Please share the show with friends. Instagram: @50StateFinishLines

The Complex Sneakers Podcast is co-hosted by Joe La Puma, Brendan Dunne, and Matt Welty. This week, the trio return from their brief week off to discuss smaller sneaker brands like Hoka and Salomon as well as generally recap the sneaker-related things they've been up to. This includes some reminiscing on the golden era of soccer cleats, stories of run-ins with sneaker industry insiders like Steven Smith and Frank Cooke, and a hypothetical around letting Virgil Abloh bless your Off-Whites. Plus, a look ahead to all the fun that will be had at ComplexCon, where the podcast will be recording a live episode. Hosted on Acast. See acast.com/privacy for more information.

This episode actually comes from a YouTube comment. This runner saw an image from when I was running a 50 mile trail race wearing Hoka trail running shoes.  He said, "I would never take advice from a coach, a biomechanics expert, or a running injury expert who was wearing Hokas." Would you take your running coach seriously if he was wearing clown shoes?  Well, that's what we're talking about today on the Doc On The Run Podcast.

The RunRunLive 4.0 Podcast Episode 4-447 – Mental Health in Lockdown – Dr. Sarb  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4447.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-447 of the RunRunLive podcast.   Here we are, the middle of January and I've got a lot to talk about today.  Which is good, because one of the things that bothers me about house arrest is that I don't get enough experiential input.  I'm not out traveling and running races so I have less input, less to talk about.  I had to take a week off from running last week.  I managed to give myself an infected toe.  I'll talk about that in Section One.  It's better now and I went out for an hour in the trails yesterday.  It seems to be ok.  I'm a week into a course of antibiotics and that seems to have cleared it up.  The good news is that I'm not going to die a slow painful death from gangrene.  The bad news is that I lost a week of training and I had to take a course of antibiotics.  I don't like taking antibiotics.  IT wipes out all the helpful and friendly bacteria in your body as well as the cantankerous buggers living in your cuticles.  The antibiotics mess up my digestion, especially with my diet that includes a lot of roughage.  It basically gives me the digestive system of a Canadian goose.  It also compounds the dry skin I get this time of year.  I think in general we underestimate all the helpful things that a community of symbiotic bacteria do for you.  Today we're going to talk to Dr. Sarb. I've ‘known' Dr. Sarb for many years from the online running community. He's a New Zeeland based psychologist and is just now putting out a book about how to survive the Covid.  I had some tech problems and had to cut him short so I had him send me a preamble which I'll stick on the front of the interview.  By the way why is it called New Zeeland?  Doesn't that imply an Old Zeeland? Isn't this a British colony? Zeeland isn't very British.  In fact the is an old Zeeland and it's north of Amsterdam in the Netherlands.  The first people to ‘discover' what would become New Zeeland were Dutch.  Specifically a dude named Abel Tasman.  Yup, that's how you get Tasmania.  At the time he thought he had run into Argentina.  His GPS must not have been charged.  Anyhow, subsequently the Dutch thought, hey, this place is made up of islands like Zeeland, which in old Dutch means “Sea Land” and so you have New Zeeland.    In section two I'll talk about living life like it's improvisational art.  … At the risk of being the crazy old etymologist, I want you to think about the word ‘compassion'.  It's a good old Latin word.  The first bit means ‘with' the second bit means ‘suffering'.  Having compassion means the ability to understand and feel another's pain and suffering.  “With Suffering”.  At this point most writers will go off on a screed about how you have to suffer for what you want.  How passion is the ability to suffer for a goal.  I'm not going to do that, although it's a great screed.  Very biblical.  Has the smell of ancient empires and codes of honor to it.  Unsurprising it's Roman in origin.  I'm going to talk about having compassion for someone else.  Understanding and appreciating someone else's suffering.   If you think about anyone you know, live with or work with – to some extent they are all suffering.  Whether they show it or not.  And the ones that are suffering the most are the one's that are the hardest to have empathy for.  Because they are typically externalizing that suffering in ways that are negative.  It doesn't mean you have to agree with them. It doesn't mean you have to like them.  It doesn't mean they shouldn't be held accountable.  It means you understand their suffering.  This is important because people who are suffering tend to externalize that suffering.  They lash out.  They act out.  It is in our nature to suffer.  It is in our nature to be passionate.  It makes us human.  Passion by it's nature is irreconcilable with the norm.  Passionate people are outliers in one way or another.  If you can bring yourself to look for the suffering behind another's actions it will help you understand them.  It will help your own suffering because it will allow you to understand.  Understanding converts emotion to reason.  And with that reason you are in a better position to deal with those who are suffering.  But compassion also means celebrating those who are achieving happiness.  It is part of empathy and growth.  When was the last time you told someone you were happy for them? Try saying this in a moment of contemplation while visualizing someone you know who has achieved something that has made them happy. Because that empathy for others happiness begets joy in yourself. Now try saying this: "May I have appreciation for my own joy. May my happiness grow." And notice how that makes you feel and how the two are intertwined.  On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – The infected Toe - http://runrunlive.com/the-infected-toe   Voices of reason – the conversation Dr. Sarb Johal  – Mental Health in Covid     I'm Dr Sarb Johal. I'm a clinical psychologist, consultant, speaker, and media commentator with an insatiable curiosity about this human experience.   Over my 30-year career in psychology, I've been privileged to work alongside many brilliant minds producing phenomenal psychological research into the way our brains work.   The problem is that very little of this incredible work filters down in a useful way to the people it could really help. Ordinary people trying to sustain relationships, bring up kids, hold down a job, lead a team or an organisation, make a contribution and generally do life well. In other words, all of us.   Until now. Through my videos, podcasts, consulting and speaking, I uncover and interpret the latest psychological research from experts around the globe, transforming complex concepts into useful insights that help individuals, leaders and organisations navigate this ever-changing world.   Section two – Life as Improv -   Outro Ok my friends we have holed up in our home offices for almost an entire year, and most certainly,  through the end of Episode 4-447 of the RunRunLive Podcast.   I've got a couple stories for you to take you out, but first remember to go listen to my new podcast the apocalypse serial “After the Apocalypse”.  Like it, write a review, forward it to your friends and share it on social, please.  It was a busy week back at work.  This seemed to be the week when everyone showed back up from vacation looking to get stuff done. Since I wasn't running it was weirdly ok because I had one less thing to do.  I've been at this new job for a year now, so I guess I have to stop calling it a new job.  I'm grateful to have made the decision to move back into a bigger company.  Doesn't' look like we'll be getting out of lock down any time soon.  I'm eyeballing a April event but not sure I'll want to get on a plane and not sure I'll be able to visit the home office.  I'm also feeling a weird “maybe I don't have what it takes to run an ultra anymore” feeling.  I only made it through a  week of heavier training before I broke myself this time. I guess I'm feeling a bit mortal which isn't a great feeling.  Maybe it has something to do with the psychology of the Apocalypse.  Ironically my new pair of Hokas showed up the same day I had to go to the clinic for the infected toe.  I down graded to the Challenger ATR's from the SpeedGoat's. I just can't stomach paying $180 for a pair of shoes.  These new Challengers seem much lighter than the older versions.  The outsole seems stiffer too.  And of course the toe-box is a bit roomier! I did end up partially breaking those $30 UBI Bluetooth headphones.  I say partially, because the left ear still works, which is actually ok for podcasts.  Might be a million dollar idea there folks – make an athletic version of those single ear-piece Bluetooth headphones.  Let me take you out with a home-office story.  And it might be a little unsettling for those of you with an aversion to rodents.  So there are mousetraps involved, if that's triggering for you, you might want to skip ahead.  One of the mornings this week I carry my coffee and avocado toast up to my office to read the news on my computer, like I do most mornings.  I notice, what I think are sesame seeds from the toast on the pad in front of the keyboard.  And I almost drop them into my avocado, before I realize they are mouse turds.  It's been a low-mouse invasion year because we got the new garage doors in December.  But I left them open last weekend whilst clearing snow.  (how many people do you know that use the word ‘Whilst'?) Anyhow, I think “crap, there's a mouse living in my office crawling around on my desk eating my breakfast crumbs.  So, I set a couple traps along the baseboard and kept my day going. Then my big-boss calls, can you be on this call in 15 minutes where the corporate blah, blah, is talking about blah, blah.  OK, I can do that, luckily I'm showered and dressed at this point.  So I'm at my stand up desk, on the video call, acting like I have some sort of intelligence, knowledge and authority – when ‘Snap!' the trap goes off about a foot and a half from where I'm standing.  But, it doesn't kill the mouse right away.  So, I'm stuck talking to these people on this video call while the mouse is thrashing about on the floor next to me.   They never knew.  Say what you want about this remote work, it comes with new experiences.  I think the biggest challenge of extended home arrest is the sameness of it.  The ground-hog day nature of it.  But that can be comforting too.   It can lead you to feel uninspired and pointless.  And when that happens I think we just have to keep moving.  Like Dr. Sarb suggests you have to make up rules that simplify things for your over-taxed brain.  One I've found useful is to commit blocks of time.  30 minutes is a good block of time when you're having trouble focusing.  Shift the focus from, “I need to do this thing” to I'm going to work on this one task for 30 minutes non-stop.  The old Pomadoro Method.  Adds structure.  I've rejoined Twitter after a few years away.  As always I'm cyktrussell.  I've got about 13,000 followers.  I tweet about running stuff.  I retweet from the back-catalogue of 1,000 plus articles I've written on my website RunRunLive.com.  I mostly make snide comments and tweet Grateful Dead Lyrics.  Follow me and we'll exchange snark. Ok my friends, whether you feel like a Rockstar or the mouse, let's make 2021 the best year yet by showing up and doing the work and bringing the joy. And, hopefully,  I will see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-447 – Mental Health in Lockdown – Dr. Sarb  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4447.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-447 of the RunRunLive podcast.   Here we are, the middle of January and I’ve got a lot to talk about today.  Which is good, because one of the things that bothers me about house arrest is that I don’t get enough experiential input.  I’m not out traveling and running races so I have less input, less to talk about.  I had to take a week off from running last week.  I managed to give myself an infected toe.  I’ll talk about that in Section One.  It’s better now and I went out for an hour in the trails yesterday.  It seems to be ok.  I’m a week into a course of antibiotics and that seems to have cleared it up.  The good news is that I’m not going to die a slow painful death from gangrene.  The bad news is that I lost a week of training and I had to take a course of antibiotics.  I don’t like taking antibiotics.  IT wipes out all the helpful and friendly bacteria in your body as well as the cantankerous buggers living in your cuticles.  The antibiotics mess up my digestion, especially with my diet that includes a lot of roughage.  It basically gives me the digestive system of a Canadian goose.  It also compounds the dry skin I get this time of year.  I think in general we underestimate all the helpful things that a community of symbiotic bacteria do for you.  Today we’re going to talk to Dr. Sarb. I’ve ‘known’ Dr. Sarb for many years from the online running community. He’s a New Zeeland based psychologist and is just now putting out a book about how to survive the Covid.  I had some tech problems and had to cut him short so I had him send me a preamble which I’ll stick on the front of the interview.  By the way why is it called New Zeeland?  Doesn’t that imply an Old Zeeland? Isn’t this a British colony? Zeeland isn’t very British.  In fact the is an old Zeeland and it’s north of Amsterdam in the Netherlands.  The first people to ‘discover’ what would become New Zeeland were Dutch.  Specifically a dude named Abel Tasman.  Yup, that’s how you get Tasmania.  At the time he thought he had run into Argentina.  His GPS must not have been charged.  Anyhow, subsequently the Dutch thought, hey, this place is made up of islands like Zeeland, which in old Dutch means “Sea Land” and so you have New Zeeland.    In section two I’ll talk about living life like it’s improvisational art.  … At the risk of being the crazy old etymologist, I want you to think about the word ‘compassion’.  It’s a good old Latin word.  The first bit means ‘with’ the second bit means ‘suffering’.  Having compassion means the ability to understand and feel another’s pain and suffering.  “With Suffering”.  At this point most writers will go off on a screed about how you have to suffer for what you want.  How passion is the ability to suffer for a goal.  I’m not going to do that, although it’s a great screed.  Very biblical.  Has the smell of ancient empires and codes of honor to it.  Unsurprising it’s Roman in origin.  I’m going to talk about having compassion for someone else.  Understanding and appreciating someone else’s suffering.   If you think about anyone you know, live with or work with – to some extent they are all suffering.  Whether they show it or not.  And the ones that are suffering the most are the one’s that are the hardest to have empathy for.  Because they are typically externalizing that suffering in ways that are negative.  It doesn’t mean you have to agree with them. It doesn’t mean you have to like them.  It doesn’t mean they shouldn’t be held accountable.  It means you understand their suffering.  This is important because people who are suffering tend to externalize that suffering.  They lash out.  They act out.  It is in our nature to suffer.  It is in our nature to be passionate.  It makes us human.  Passion by it’s nature is irreconcilable with the norm.  Passionate people are outliers in one way or another.  If you can bring yourself to look for the suffering behind another’s actions it will help you understand them.  It will help your own suffering because it will allow you to understand.  Understanding converts emotion to reason.  And with that reason you are in a better position to deal with those who are suffering.  But compassion also means celebrating those who are achieving happiness.  It is part of empathy and growth.  When was the last time you told someone you were happy for them? Try saying this in a moment of contemplation while visualizing someone you know who has achieved something that has made them happy. Because that empathy for others happiness begets joy in yourself. Now try saying this: "May I have appreciation for my own joy. May my happiness grow." And notice how that makes you feel and how the two are intertwined.  On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – The infected Toe - http://runrunlive.com/the-infected-toe   Voices of reason – the conversation Dr. Sarb Johal  – Mental Health in Covid     I’m Dr Sarb Johal. I’m a clinical psychologist, consultant, speaker, and media commentator with an insatiable curiosity about this human experience.   Over my 30-year career in psychology, I’ve been privileged to work alongside many brilliant minds producing phenomenal psychological research into the way our brains work.   The problem is that very little of this incredible work filters down in a useful way to the people it could really help. Ordinary people trying to sustain relationships, bring up kids, hold down a job, lead a team or an organisation, make a contribution and generally do life well. In other words, all of us.   Until now. Through my videos, podcasts, consulting and speaking, I uncover and interpret the latest psychological research from experts around the globe, transforming complex concepts into useful insights that help individuals, leaders and organisations navigate this ever-changing world.   Section two – Life as Improv -   Outro Ok my friends we have holed up in our home offices for almost an entire year, and most certainly,  through the end of Episode 4-447 of the RunRunLive Podcast.   I’ve got a couple stories for you to take you out, but first remember to go listen to my new podcast the apocalypse serial “After the Apocalypse”.  Like it, write a review, forward it to your friends and share it on social, please.  It was a busy week back at work.  This seemed to be the week when everyone showed back up from vacation looking to get stuff done. Since I wasn’t running it was weirdly ok because I had one less thing to do.  I’ve been at this new job for a year now, so I guess I have to stop calling it a new job.  I’m grateful to have made the decision to move back into a bigger company.  Doesn’t’ look like we’ll be getting out of lock down any time soon.  I’m eyeballing a April event but not sure I’ll want to get on a plane and not sure I’ll be able to visit the home office.  I’m also feeling a weird “maybe I don’t have what it takes to run an ultra anymore” feeling.  I only made it through a  week of heavier training before I broke myself this time. I guess I’m feeling a bit mortal which isn’t a great feeling.  Maybe it has something to do with the psychology of the Apocalypse.  Ironically my new pair of Hokas showed up the same day I had to go to the clinic for the infected toe.  I down graded to the Challenger ATR’s from the SpeedGoat’s. I just can’t stomach paying $180 for a pair of shoes.  These new Challengers seem much lighter than the older versions.  The outsole seems stiffer too.  And of course the toe-box is a bit roomier! I did end up partially breaking those $30 UBI Bluetooth headphones.  I say partially, because the left ear still works, which is actually ok for podcasts.  Might be a million dollar idea there folks – make an athletic version of those single ear-piece Bluetooth headphones.  Let me take you out with a home-office story.  And it might be a little unsettling for those of you with an aversion to rodents.  So there are mousetraps involved, if that’s triggering for you, you might want to skip ahead.  One of the mornings this week I carry my coffee and avocado toast up to my office to read the news on my computer, like I do most mornings.  I notice, what I think are sesame seeds from the toast on the pad in front of the keyboard.  And I almost drop them into my avocado, before I realize they are mouse turds.  It’s been a low-mouse invasion year because we got the new garage doors in December.  But I left them open last weekend whilst clearing snow.  (how many people do you know that use the word ‘Whilst’?) Anyhow, I think “crap, there’s a mouse living in my office crawling around on my desk eating my breakfast crumbs.  So, I set a couple traps along the baseboard and kept my day going. Then my big-boss calls, can you be on this call in 15 minutes where the corporate blah, blah, is talking about blah, blah.  OK, I can do that, luckily I’m showered and dressed at this point.  So I’m at my stand up desk, on the video call, acting like I have some sort of intelligence, knowledge and authority – when ‘Snap!’ the trap goes off about a foot and a half from where I’m standing.  But, it doesn’t kill the mouse right away.  So, I’m stuck talking to these people on this video call while the mouse is thrashing about on the floor next to me.   They never knew.  Say what you want about this remote work, it comes with new experiences.  I think the biggest challenge of extended home arrest is the sameness of it.  The ground-hog day nature of it.  But that can be comforting too.   It can lead you to feel uninspired and pointless.  And when that happens I think we just have to keep moving.  Like Dr. Sarb suggests you have to make up rules that simplify things for your over-taxed brain.  One I’ve found useful is to commit blocks of time.  30 minutes is a good block of time when you’re having trouble focusing.  Shift the focus from, “I need to do this thing” to I’m going to work on this one task for 30 minutes non-stop.  The old Pomadoro Method.  Adds structure.  I’ve rejoined Twitter after a few years away.  As always I’m cyktrussell.  I’ve got about 13,000 followers.  I tweet about running stuff.  I retweet from the back-catalogue of 1,000 plus articles I’ve written on my website RunRunLive.com.  I mostly make snide comments and tweet Grateful Dead Lyrics.  Follow me and we’ll exchange snark. Ok my friends, whether you feel like a Rockstar or the mouse, let’s make 2021 the best year yet by showing up and doing the work and bringing the joy. And, hopefully,  I will see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-445 – The Hong Kong Running Scene with Mark Agnew  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4445.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-445 of the RunRunLive podcast.  How are we doing?  By the time this podcast tickles your inner ears it will be the shortest day of the year up here in New England.  It might even be that “After the holidays” scenario when someone bought you a new audio device or phone and you have downloaded some podcasts and you're listening in to see what you like and sure enough you find this weird old dude who runs a lot and has a dog and rambles on and on and on about things that no one really cares about and then says something like, “Hey that was a 71 word sentence!” Vladimir Nabokov would be proud! Yup you new listeners can bail out now because it doesn't' get any better. This week we talk to Mark Agnew who is the extreme sports reporter in Hong Kong for the South China Morning Post.  No kidding a real, honest to goodness ex-patriot living in Hong Kong and covering the ultra-running scene.  Super interesting.  In section one we talk about running in the snow, because, yeah, I've been running in the snow.  Write about what you know is what someone said, so there you have it.  In section two I'm going to talk about the importance of a positive aspect.  Now Aspect is not a good old English word.  It is from Latin.  You might recognize that Latin root ‘Spec'.  As in Spectacles.  So Aspect means “to look” or in the case I'm using it “appearance”. Anyhow…  It's been an uneventful couple of weeks since we last spoke.  I had a good higher volume week and got 5 runs in.  I did them all on the trails with Ollie so it only added up to 30 something miles but if I had been running those on the roads it would have been over 40 miles for the week. We got a nice big dump of dry snow this week.  Somewhere around a foot and a half.  It's hard to tell because the storm had 30+ MPH winds so the snow wasn't evenly distributed. I haven't been out running in this new snow yet, but I have gone for a couple hikes with Ollie and it is hard going! It got cold and stayed cold. Woke up to 3 degrees Fahrenheit this morning.  It's amazing how fast you adapt to the cold weather.   It's so dry and so bright with the snow down.  It's also acoustically amazing.  You can hear sounds traveling for miles in the dry air.    The coyotes were out last night singing in the woods.  Clear as a bell. Ollie was freaking out.  He wanted to get out of the house and have a go at them.  Or join them maybe.  He is a bit of a free spirit. That son of a gun has taken to ambushing me on the trails again.  It's a border collie thing.  Buddy, my old dog did it too.  But Ollie is a bit aggressive. He'll pounce on me and give me a nip if I'm not paying attention.  He's not trying to hurt me but his big old velociraptor jaws are leaving me with vampire bites on my thighs. I've taken to carrying a small stick with me so I can swat him when he moves in for an ambush.  What the southerners would call a switch.  Maybe I'm bringing back some bad memories of someone having a switch taken to them. “Switch” is an old German word.  Means long thin stick.  Maybe I should have used the word ‘crop' like a riding crop.  “Crop” is another old German word.  I think we're seeing a pattern.  Lots of swatting going on with those old Germans.  But anyhow I can give him a little swat and it keeps him from biting me.  I read an article about a woman who died from a dog bite.  She got the flesh eating bacteria!.  Yikes.  But what I'm really worried about is turning into a were-collie.  (by the way ‘were' is Algo Saxon for ‘man' – so were-wolf is literally ‘man-wolf') If I were to turn into a were-collie, some morning of the full, collie moon, I might awaken with an urge to go on long runs in the woods, and chase a frisbee, and get my belly rubbed, and roll in dead animals, and have an odd fascination for sheep… Hey wait a second… Oh my God! I'm a were-collie… No, just kidding, that's not true, I hardly ever roll in dead animals. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Snow Running - http://runrunlive.com/snow-running   Voices of reason – the conversation Mark Agnew – Sports Journalist from Hong Kong Outdoor and Extreme Sports Editor Mark Agnew joined the Post in 2017 to capture the booming extreme sports scene in Hong Kong. He has been involved in outdoor and extreme sports his whole life. Since living in Hong Kong, his interest has expanded to endurance sports, including ultra-running and long distances ocean rowing. Areas of Expertise: Outdoor and extreme sports Languages Spoken: English     Section two – Positive Aspect-     Outro Ok my friends we have run up the side of Mt. Victoria through the end of Episode 4-445 of the RunRunLive Podcast.  We can take the tram down.  Got a lot of gear to review for you today.  First, I invested in a new pair of Hokas.  The Clifton 6.  These are road shoes.  I've worn them a couple times and I love, love, love them.  Haven't done more than 8 miles but they are super comfy and easy to run in.  Second thing is I have been testing my new light.  Remember I told you about this light.  It's the keyword rich one I got from Amazon for 24 bucks.  (big inhale) West Biking Night Running Lights, USB Rechargeable Chest Light with 90° Adjustable Beam Angle, 500 Lumens Waterproof Ultra Bright Safety Warning Lamp with Reflective Straps for Runner Jogger Camping (big exhale) Nabokov would not be proud.  It works great!  It's USB, so no batteries and as long as you remember to charge it, it is super bright.  The main light sits in the middle of your chest like the headlight on a train and lights up the road or trail without you having to hold anything.  It's got a red safety light on the back.  The main light can be tilted up or down and has two brightness settings.  I like the brightness and the hands free aspect.  The only thing I found that is minorly annoying is that since it is fixed, you have to turn your whole body if there is something not directly in front of you that you want to aluminate.  And since there is only one shoulder strap it tends to cant to one side a bit and you end up adjusting it every so often to bring it back to center.  The final thing was that pair of keyword rich gloves I got.  I'm using them but they are nothing special.  They're not warm enough and I've already torn them during a fall.  Ollie and I have kept on exploring the trails in town and hooked in a couple new ones last week.  It's fun to explore.  Now my other big news and where I'm going to blatantly ask for your help, is my new apocalypse podcast.  I've rewritten and added to the narrative of the old man in the apocalypse and created a new podcast called After the Apocalypse.  I'm releasing it as a serial.  There will be a new chapter each week and the whole season will be a coherent narrative arc.  This one is going up on a site called Acast.  I've put a trailer up as a place holder and the first episodes will be dropping in January.  If you go to you'll be directed to the Acast site. I've hired a professional voice actor to be my narrator and it sounds great.  I had some artwork made and original music as well.  I'm really excited about this project. What I need form you is, when the podcast is live, go leave a review on one of the podcast sites, and share it with your friends.  I set up a Patreon page as well so if you'd like to help our survivors in the apocalypse you can go there and become a patron.  That's . Stayed tuned for more, but I think this is going to resonate with fans of that genre.  And you might ask, “Hey Chris, don't you have enough to do already?”  And you are right.  I have no excuse.  I am already too busy.  But, I listen to these athletes that I interview and they decide to do something.  To pitch their work a day lives and do something big.  Because they want to.  I wanted to do this.  So I gave myself permission to do it.  To do the best I can, maybe not be perfect, but to let myself go ahead and do it without expectation for the shear joy of it.  What is it that you always wanted to do but were too busy to do?  Or maybe you didn't want to fail?  Or maybe you were afraid to succeed?  You're not getting any younger my friend.  Pitch it all and do something you want to do.  You deserve it.  You've been a good soldier.  Now do something you want to do and make the world a better place because of it! I'll leave you this week with a wonderful old anglo-Norman word.  Despair.  What does that mean? The prefix De is away or from.  Spair is from the old French meaning hope.  So Despair means to lose hope.  But, did you know that there is another form of this word, that is seldom used?  Respair.  Not kidding.  That's a real word, even though Microsoft Word disagrees with me.  And of course it means to restore hope.  So use Respair in a sentence.  And I will see you out there! MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-445 – The Hong Kong Running Scene with Mark Agnew  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4445.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-445 of the RunRunLive podcast.  How are we doing?  By the time this podcast tickles your inner ears it will be the shortest day of the year up here in New England.  It might even be that “After the holidays” scenario when someone bought you a new audio device or phone and you have downloaded some podcasts and you’re listening in to see what you like and sure enough you find this weird old dude who runs a lot and has a dog and rambles on and on and on about things that no one really cares about and then says something like, “Hey that was a 71 word sentence!” Vladimir Nabokov would be proud! Yup you new listeners can bail out now because it doesn’t’ get any better. This week we talk to Mark Agnew who is the extreme sports reporter in Hong Kong for the South China Morning Post.  No kidding a real, honest to goodness ex-patriot living in Hong Kong and covering the ultra-running scene.  Super interesting.  In section one we talk about running in the snow, because, yeah, I’ve been running in the snow.  Write about what you know is what someone said, so there you have it.  In section two I’m going to talk about the importance of a positive aspect.  Now Aspect is not a good old English word.  It is from Latin.  You might recognize that Latin root ‘Spec’.  As in Spectacles.  So Aspect means “to look” or in the case I’m using it “appearance”. Anyhow…  It’s been an uneventful couple of weeks since we last spoke.  I had a good higher volume week and got 5 runs in.  I did them all on the trails with Ollie so it only added up to 30 something miles but if I had been running those on the roads it would have been over 40 miles for the week. We got a nice big dump of dry snow this week.  Somewhere around a foot and a half.  It’s hard to tell because the storm had 30+ MPH winds so the snow wasn’t evenly distributed. I haven’t been out running in this new snow yet, but I have gone for a couple hikes with Ollie and it is hard going! It got cold and stayed cold. Woke up to 3 degrees Fahrenheit this morning.  It’s amazing how fast you adapt to the cold weather.   It’s so dry and so bright with the snow down.  It’s also acoustically amazing.  You can hear sounds traveling for miles in the dry air.    The coyotes were out last night singing in the woods.  Clear as a bell. Ollie was freaking out.  He wanted to get out of the house and have a go at them.  Or join them maybe.  He is a bit of a free spirit. That son of a gun has taken to ambushing me on the trails again.  It’s a border collie thing.  Buddy, my old dog did it too.  But Ollie is a bit aggressive. He’ll pounce on me and give me a nip if I’m not paying attention.  He’s not trying to hurt me but his big old velociraptor jaws are leaving me with vampire bites on my thighs. I’ve taken to carrying a small stick with me so I can swat him when he moves in for an ambush.  What the southerners would call a switch.  Maybe I’m bringing back some bad memories of someone having a switch taken to them. “Switch” is an old German word.  Means long thin stick.  Maybe I should have used the word ‘crop’ like a riding crop.  “Crop” is another old German word.  I think we’re seeing a pattern.  Lots of swatting going on with those old Germans.  But anyhow I can give him a little swat and it keeps him from biting me.  I read an article about a woman who died from a dog bite.  She got the flesh eating bacteria!.  Yikes.  But what I’m really worried about is turning into a were-collie.  (by the way ‘were’ is Algo Saxon for ‘man’ – so were-wolf is literally ‘man-wolf’) If I were to turn into a were-collie, some morning of the full, collie moon, I might awaken with an urge to go on long runs in the woods, and chase a frisbee, and get my belly rubbed, and roll in dead animals, and have an odd fascination for sheep… Hey wait a second… Oh my God! I’m a were-collie… No, just kidding, that’s not true, I hardly ever roll in dead animals. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Snow Running - http://runrunlive.com/snow-running   Voices of reason – the conversation Mark Agnew – Sports Journalist from Hong Kong Outdoor and Extreme Sports Editor Mark Agnew joined the Post in 2017 to capture the booming extreme sports scene in Hong Kong. He has been involved in outdoor and extreme sports his whole life. Since living in Hong Kong, his interest has expanded to endurance sports, including ultra-running and long distances ocean rowing. Areas of Expertise: Outdoor and extreme sports Languages Spoken: English     Section two – Positive Aspect-     Outro Ok my friends we have run up the side of Mt. Victoria through the end of Episode 4-445 of the RunRunLive Podcast.  We can take the tram down.  Got a lot of gear to review for you today.  First, I invested in a new pair of Hokas.  The Clifton 6.  These are road shoes.  I’ve worn them a couple times and I love, love, love them.  Haven’t done more than 8 miles but they are super comfy and easy to run in.  Second thing is I have been testing my new light.  Remember I told you about this light.  It’s the keyword rich one I got from Amazon for 24 bucks.  (big inhale) West Biking Night Running Lights, USB Rechargeable Chest Light with 90° Adjustable Beam Angle, 500 Lumens Waterproof Ultra Bright Safety Warning Lamp with Reflective Straps for Runner Jogger Camping (big exhale) Nabokov would not be proud.  It works great!  It’s USB, so no batteries and as long as you remember to charge it, it is super bright.  The main light sits in the middle of your chest like the headlight on a train and lights up the road or trail without you having to hold anything.  It’s got a red safety light on the back.  The main light can be tilted up or down and has two brightness settings.  I like the brightness and the hands free aspect.  The only thing I found that is minorly annoying is that since it is fixed, you have to turn your whole body if there is something not directly in front of you that you want to aluminate.  And since there is only one shoulder strap it tends to cant to one side a bit and you end up adjusting it every so often to bring it back to center.  The final thing was that pair of keyword rich gloves I got.  I’m using them but they are nothing special.  They’re not warm enough and I’ve already torn them during a fall.  Ollie and I have kept on exploring the trails in town and hooked in a couple new ones last week.  It’s fun to explore.  Now my other big news and where I’m going to blatantly ask for your help, is my new apocalypse podcast.  I’ve rewritten and added to the narrative of the old man in the apocalypse and created a new podcast called After the Apocalypse.  I’m releasing it as a serial.  There will be a new chapter each week and the whole season will be a coherent narrative arc.  This one is going up on a site called Acast.  I’ve put a trailer up as a place holder and the first episodes will be dropping in January.  If you go to you’ll be directed to the Acast site. I’ve hired a professional voice actor to be my narrator and it sounds great.  I had some artwork made and original music as well.  I’m really excited about this project. What I need form you is, when the podcast is live, go leave a review on one of the podcast sites, and share it with your friends.  I set up a Patreon page as well so if you’d like to help our survivors in the apocalypse you can go there and become a patron.  That’s . Stayed tuned for more, but I think this is going to resonate with fans of that genre.  And you might ask, “Hey Chris, don’t you have enough to do already?”  And you are right.  I have no excuse.  I am already too busy.  But, I listen to these athletes that I interview and they decide to do something.  To pitch their work a day lives and do something big.  Because they want to.  I wanted to do this.  So I gave myself permission to do it.  To do the best I can, maybe not be perfect, but to let myself go ahead and do it without expectation for the shear joy of it.  What is it that you always wanted to do but were too busy to do?  Or maybe you didn’t want to fail?  Or maybe you were afraid to succeed?  You’re not getting any younger my friend.  Pitch it all and do something you want to do.  You deserve it.  You’ve been a good soldier.  Now do something you want to do and make the world a better place because of it! I’ll leave you this week with a wonderful old anglo-Norman word.  Despair.  What does that mean? The prefix De is away or from.  Spair is from the old French meaning hope.  So Despair means to lose hope.  But, did you know that there is another form of this word, that is seldom used?  Respair.  Not kidding.  That’s a real word, even though Microsoft Word disagrees with me.  And of course it means to restore hope.  So use Respair in a sentence.  And I will see you out there! MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

Denne episode indeholder hele 2 interviews. Mathias Lyngsø fortæller om Hokas nye Rocket X og vi kommer ind på weekendens showdown i Challenge Daytona. 4-dobbelt dansk mester i sprint Line Thams er tilbage efter 3 år ude af "race-loopet", selvom et grimt styrt har udskudt comeback-datoen. Vi taler bl.a om hvordan i alverden Line har kunnet bibeholde gejst og motivation, trods alvorlig sygdom i den nærmeste familie!

Show NotesPricing a new product is hard to do and requires that you step outside your comfort zone. We talk about freemium and why we don't want to build a free product. How we might figure out a good price. And the 4 Ps of marketing.Warning. We say "pee" and "poop".Fact CheckWe discuss the"P's of Marketing", despite both having an MBA we cannot remember which they are. The term we are discussing is Marketing Mix, which is the 4 P's of marketing: Product, Price, Place, and Promotion. Developed by E. Jerome McCarthy in the 1960's, and has been a staple of any University Marketing class.The term "Freemium" is used a lot in this episode, a good introductory read on the topic done by the Harvard Business Review. It is a concept introduced in the 1980's but gained popularity around 2010. Clinnect briefly considered this route with the product until we realized the product was too valuable with the minimum feature set to be a free product.In this episode we delve into definitions around patient referral intakes, such as central intake vs pooled referrals vs directories, etc. The Canadian Medical Association uses a policy statement to define the use, however it does not take into account the use of algorithms, which Clinnect has now introduced this into landscape.The pricing strategy exercise that we discuss at the end is the Van Westendorp Pricing Model. The exercise includes surveying potential customers to see where the "sweet spot" for pricing is, the questions are worded well to incite the right responses, yet you have the flexibility to tailor to your product. The final results are in as of the time this episode airs, but you will have to wait a couple episodes to find out!Find Us OnlineAngela Hapke - @angelahapke - https://www.clinnect.caJonathan Bowers - @thejonotron - https://www.twostoryrobot.comCreditsProduced by Jonathan Bowers and Angela HapkeMusic by Andrew Codeman (CC BY 3.0)Transcript[00:00:00] Jonathan: So I'm wearing, um, Hokas. I don't know if you're familiar with the brand of shoe.[00:00:05] Angela: Nope, but they look very nice Jonathan.[00:00:07] Jonathan: They have, they have these really thick, thick sole, I just don't wear them running very much. So they're just kind of sitting around and I thought, Oh, these shoes are good. Like they're good shoes.[00:00:17] Angela: are good podcasting shoes.[00:00:18] Jonathan: Yeah. So they're my podcasting shoes, I put them on before we record a podcast in case I need to stand. Hi, my name is Jonathan Bowers. I am the CEO of Two Story Robot, a software development company, helping Angela and CRS built a product. And my son just pooped in a potty for the first time.[00:00:37] Angela: That's amazing.[00:00:40] Jonathan: willingly. Well, so not willingly.[00:00:43] He. Just before bath uh bath time is like my routine with him. So we go in the tub and he's bathing and he's kind of squatting in the tub playing around and he's pooped in the tub, three or four times. And I try not to make a big deal out of it, but when I do, I often like just kind of yell and it scares them a bit. So I tried not to do that when he started to grunt, as he was squatting down in the toilet, like, Oh, okay, let's get out, do a quick, dry off.[00:01:10] And then we put him, put him on the potty and he sits there and plays with his toes and plays with the handle and and out comes, a poop.[00:01:17] Angela: And Jonathan, how old is Zack?[00:01:19] Jonathan: He's 17 months old now.[00:01:22]it's pretty fun.[00:01:22] Angela: so happy for you.[00:01:27] I am.[00:01:27]Hi, I'm Angela Hapke and I am the CEO of Central Referral Solutions. The company that has launched Clinnect and I cleaned poop out of my almost three year olds pants, five times in the last few days.[00:01:46] Jonathan: Oh my goodness. Is this a regression? Is this some kind of anxiety induced thing because of some change in school or is it[00:01:55] Angela: yeah, you don't, you don't know my daughter is pure, "I don't give an F. I am way too busy. Digging for worms and playing and in the sandbox to worry about the poop I've just had in my pants. " But then she's upset with herself afterwards. So we do have progress. The shame is there. Oh yeah. So we just want her to not feel that and just go poo on the potty[00:02:31] Jonathan: So tell me, tell me, uh, how can I, how can I segue[00:02:36] Angela: are we segueing from peeing[00:02:38] Jonathan: and pooing pants?[00:02:40] Into pricing. the three P's pee, poo, and pricing.[00:02:45] Angela: I'm very sure I learned that in my MBA.[00:02:47]Jonathan:  I think it's product, um, product pricing and position no, position pricing and p-p-p-p . So tell me about pricing. So you originally originally Clinnect, maybe not originally, but one of the ideas was that Clinnect was going to, there was going to be some free aspect of, of Clinnect[00:03:09]Pricing[00:03:09] Angela: Definitely! We were about, um, just over a year ago. We were discussing this. And at that time, the whole freemium idea was, um, I don't want to say it was hot because it was a little bit old by then, but it was definitely something that was well understood and well used in the, in the, in the tech industry was the whole freemium idea.[00:03:35] So we wanted to take that idea and shifted over to, um, healthcare software, which isn't really done except in more like the, the consumer, um, models.[00:03:46]Then I had a few conversations with a few people about this. And while, you know, we had floated it by the, the users, the future potential users and they were all for it. but I had like a conversation with a, a bit of a mentor of mine and he had very strong opinions about freemium products and, um, he kind of just said to me, Angela, Why would you ever give anything away for free?[00:04:13] Like, could you at least just charge 30 bucks a month for it? Why would you ever just give it away for free? I just think that model's so ridiculous. I kind of hit me a little hard because I was like, wow. Geez, everybody's doing it. That's what I thought we would do too. But it got me thinking in and about the users that I, that I have. And, um, it did make a lot of sense. I was like, yeah, honestly, to my customers, what is 20 bucks a month to them? You know, it's a few Starbucks coffees.[00:04:46] Jonathan: Well, and I think, I think also if they're not, if they don't see the value in it enough to give up the 20 bucks. Or 30 bucks or whatever it is, then either the value isn't enough or, you know, maybe it's, you know, maybe the customers are just not great customers[00:05:03] for us. and[00:05:04] we don't, you know, we don't want those.[00:05:06] We don't want the people that don't recognize that it's valuable.[00:05:09] Angela: exactly. Exactly. And, and it was. I don't want to say it was a bit insulting to our customer to give it away for free, and then just give them like the bare, bare, bare minimum. Um, but I felt like it kind of was because we do have a bit of a sophisticated customer. So, uh, so that's when I decided that I would launch with a free trial period.[00:05:37] And especially for our first users, because they're just there, they're our beta customers that were there working with us and figuring a lot of this out.[00:05:45] Jonathan: The value in that first, those first few customers is heavily slanted towards us and less so towards them[00:05:52] because we're[00:05:52] Angela: why, that's why the original groups are getting along free trial period with us. And then, um, that'll shorten as we get, uh, kind of just different tweaks and things smoothed out. so I figured when we launched, we would go with a, like a, a low cost model basic model first and then have premium, uh, features that we would add on for an additional premium price.[00:06:18] And so that's actually how I went out and sold it to groups is I said, I said to them, we're going to give you, , like six months a free. Free for you guys to use for six months. , and then, you know, right away through like, well, how much is it going to cost us when the free trial is over?[00:06:36] And I haven't never given, a stuck price on it. I haven't given a firm price on it at all. I've said it'll be anywhere between kind of that 10 to $25 a month, which nobody has batted an eye at. 10 to $25 a month for the basic product.[00:06:54][00:06:54] Jonathan: The market size for this at the moment doesn't appear to be super huge. So, you know, to have, uh, Even a hundred dollars a month as the base plan. That's not that doesn't, that doesn't make a very sustainable business.[00:07:08] Angela: No, I mean, it's one, it's one product and it's um, yeah, it's not going to make us millions and millions of dollars, I think that's when it gets interesting as to, yeah, it might, it might, it might anchor us to low. I'm willing to take that risk at this point right now, given, the forward momentum by a lot of companies to do the type of thing that we're doing.[00:07:37]Central Intake[00:07:37] Everybody's running towards central intakes, but not really knowing how to do them or how to create a sustainable model around them. What we're doing is central intake in a really easy to use fashion. Um, While others are trying to figure out how to be, how to do it, how to do a central intake and how to be sustainable.[00:08:01] Jonathan: Who were you talking about as the others? Like, do you mean like competitors or,[00:08:05] Angela: some competitors. So like some EMRs are looking at to creating what they call a central intake. But when you do a deep dive into what they're calling a central intake, it's not really a central intake and it certainly isn't a pooled referral.[00:08:21] Jonathan: Right. Yeah. what would be the differentiator between Clinnect and some of these other attempts at central intake? So you mentioned, you mentioned like, um, pooled referral. Yes. But like in what other ways are they not really central intake?[00:08:37] Angela: Okay, so let's back up and we'll talk about define these. So central, what is the central intake? It's one place for patient referrals to a particular specialty to go.[00:08:50]If you need to send your patient for a knee like a knee consult, you would send it to a central intake would be considered one fax number that all the ortho surgeons use to get all their, um, referrals in one spot. That's a central intake.[00:09:11] So that's handy-ish for a lot of groups. Who are just trying to track some wait time data, understand what the referral demand is, blah, blah, blah.[00:09:22] A pooled referral is typically paired with a central intake. So it's kind of like central intake's, like baseline and pooled referral's like the next step that you take. And that's where I, as a primary care provider want to send him my patient referral for a knee. I can send it in on typically a standardized form.[00:09:44] That has like a choose for me button or box that I check off where I don't have to choose the surgeon. I don't have to know all the surgeons in the region. And it goes into a pooled referral of which somebody assigns, um, a surgeon to that referral. So Clinnects differentiator, is it as both a central intake, a pooled referral.[00:10:11] But we do not rely on someone and their potential biases and things like that to assign it, or even just like kind of a picking like next, next, next. But we have a specific algorithm that runs in the background that can be, um, controlled by like tweaks of the dial to ensure that that referral goes to the right surgeon.[00:10:42] And has a way to balance or purposefully imbalance those referrals to each surgeon. The the other, the other one is the confirmation that the primary care provider receives. Some competitors or are starting to do that a little bit, that kind of that back and forth.[00:11:00] Um, but with ours, it's central intake, pooled referrals, and confirmations back. And then plus hopefully a whole set of other features in the future.[00:11:12]Jonathan: So the, on the topic of pricing though,[00:11:14] Angela: The basic plan includes the ability to send a referral to a specialist in a pooled way. So you have a choose for me option. So you don't have to know who's who So we're doing a Clinnect is sending referrals in, um, a far more secure way than we've seen in the past.[00:11:36] Um, certainly over fax machines, but even more so over some, um, the way that, uh, some competitors are using it. so it's a secure way to send a referral. You don't have to choose a specific surgeon and you receive a confirmation back with the surgeon's name or a specialist's name.[00:11:55]and then on the specialists end they have the ability actually, sorry, on both ends, you have the ability to historically track those referrals as to when it was sent, who it was sent to. And all that data is incredibly important when you're looking at wait times and things like that, because it captures that go date and that go time.[00:12:16] And then on the surgeon is, um, specialist's end you have a dashboard that shows you all your referrals that you have received. They're categorized their urgency coded. Um, and in our basic product, we are allowing the ability to re categorize and re urgency code or switch urgency codes on those referrals to ensure once again, because we have an algorithm running in the background that everything is copacetic on the, on, on the backend too.[00:12:52]Meaning if a a primary care provider sent through a whole bunch of hernias and only like two of them were hernias, they're going to initially get allocated as hernias in a balanced way. Um, but they weren't hernias. So when we recategorized, then it can, can change that.[00:13:10] Jonathan: And that I know, I know we try not to use the word triage, but is, is that what you would have considered triage, where they're coming in and, and you're sort of re categorizing things that were mistakenly categorized and, and adjusting the urgency.[00:13:27]It's not Triage[00:13:27] Angela: So , we are careful with using the word triage because triage assumes that there's been medical eyes on it. So meaning that the, the surgeon has taken a look at it, or the specialist has taken a look at it and actually done their categorization and their urgency. So we don't know for sure that that's being done so we don't call it triaging. We call it categorization.[00:13:46] Um, so the baseline product includes your, um, your login to our secure system that has dashboards with historical referral tracking an algorithm that runs in the background and ability to choose a surgeon or have the, the, um, system choose for you. And on the specialist end the ability to accept or reject that referral. So, that's huge because in the past, Uh, in kind of like old workflows is that acceptance or rejection of referrals was a long antiquated process of either getting something, on your computer or your fax machine.[00:14:29] And you're looking at it and you're like, Oh, this doesn't apply to us. We need to send it back and having a phone call and that re faxing and yada, yada, yada. So[00:14:39]Jonathan: So what's the plan for some of the things that we know will be in the premium? Cause I think, I think a lot of the premium features are yet to be discovered because people aren't using a system like this yet, which is exciting.[00:14:50] Right. We get to, we get to be at the front of this and see, you know, you know, moving to a more digital process. Um, A more secure process and a lot of, you know, a lot more efficient process. We get to understand what some of the, some of the new pains that, uh, MOAs and specialists will start to encounter and primary care providers.[00:15:10] But what are some of the things that we know are going to be part of that more premium[00:15:17] Premium Feature SetAngela: I think number one is, is, um, a communication method or a messaging system back and forth because of the, the reason that I just exp or the example that I just gave to you about, maybe you receive a referral. And it's inappropriate or it's missing pieces, or it's not a complete referral and you're, you're trying to put it together and you just need to do a quick message back to the primary care provider.[00:15:43] So instead of picking up the phone wasting, you know, maybe a few more minutes of your time interrupting the very busy person on the other end of the line, you can just send a quick message within the system back and forth. And, uh, potentially allowing attachments with that messaging system. We haven't talked about that as to whether that'll be included in this, in the next premium release or not, but doing something along that line.[00:16:12] Um, and then, so that's a big one. That's huge. That would be, um, I think something that people would find incredibly valuable[00:16:22]Jonathan: and at one point we were talking about the, pooled referral and being able to be deliberate in balancing or imbalancing, those referrals is that and giving the specialists the ability to tweak the dial, so to speak.[00:16:36]Angela: And that's the one that I'm waiting to hear feedback from the specialists on after using our product for a little bit is what does that exactly look like? So I can think of lots of examples where you'd want to tweak the dials. Um, I'm going to go off on mat leave. I am, slowing down my practice. I'm on the verge of retirement. we have, we have a specialist right now that goes away for a few months, um, per year on, he does like doctors without borders for.[00:17:07] I think it's three months, every year. And so he wants to turn off all urgents and then turn them back on. Um, there's just a whole bunch of examples. And then, and then once we get into being able to tweak the dials, then we get into some interesting conversations around wait times and how groups can work together.[00:17:30] To start balancing their wait times based on the categories that they've already defined. And those referrals are already coming in at. So they have that tracked data and they know their demand for each category of referrals and starting to get some balance around wait times they can't do that right now because number one, it's, um, referrals don't come in categorized. When a referral comes into a specialist office, it's not given a category,[00:18:00]Jonathan: the category comes in with the referral. That's something that the primary care provider needs to specify[00:18:06] Angela: correct. There would be, um, a reason for referral.[00:18:13]So a lot of EMRs, would kind of autofill a, um, an initial diagnosis for them. But EMRs, are different. Doctors are different and sometimes you wouldn't put the same wording in as your counterpart.[00:18:31]And so it's kind of all over the map. It helps the specialists because they, they understand it, they see it and they go, Oh, okay. Then, you know, that looks like it's urgent, we should get them in right away. Or, ah, you know, I think that's a bit of something that could wait a few weeks and, and whatnot, but there was no standardized categories for referrals.[00:18:52] This is, what's what we're starting.[00:18:55] Jonathan: So we've got a standardized list that the primary care provider picks from, but it's still, it's still on them to make that initial categorization, which they could get wrong.[00:19:04] Angela: Oh yeah. That's why this is why it's important for us to have the feature in for the specialist to re category something, categorize something. So something comes in. this, um, kind of all encompassing category that because they're not really a hundred percent sure. So they're going to put it as, you know, abdominal pain. Um, whereas, you know, specialist's going to look at it and be able to even quickly look at what's happening in the history and go, Oh, that's, we're specifically this, um, which is important because then that helps define their journey and.[00:19:42] You know, helps us get better with, predictions and wait times down the road. it's actually something that I kind of, I guess, now that you've, you've brought it to light, I kind of took it for granted that we were doing this referral categorization.[00:19:57] Jonathan: I just assumed that was happening. Like the way, the way we built it, I assumed that was just mimicking an existing practice,[00:20:04] Angela: No. The first beta users that we have coming on from specialty groups are building their own.[00:20:11]There are Two Customer Groups[00:20:11]Jonathan:  Um, I want to, so one of the things that we've talked about, which I think might be important to highlight is, is we have two customer groups on, in this product. And so there's the, there's the specialists where that premium feature set makes sense for right. We're charging the specialists to have access to these features.[00:20:33] there's another user. There's the primary care providers who are primarily sending, sending referrals to the specialists. How does it work for them?[00:20:42]do they pay for it?[00:20:43] Angela: Yup. Um, and this is why I've been wavering on what the price is and that's kind of why I've given it a range. Is it, may, it may happen. Likely happened that the primary care providers are a different cost than the specialist. So if you look at it from a primary care provider perspective, they get great value right off the get go.[00:21:09] They don't have to know all the surgeons in town and who's who they just have that choose for me option. They know that their, their patient referrals getting through it's confirmed. Yay. It's kind of done after that. From a referral perspective, which is the piece that we're focused on. Specialists get a little bit longer term value from that, the ability to look back at the historical, um, the algorithm that we talked extensively about, the category, the urgency, the, just the ability to almost wait list manager referral , is a longer term value. So there might be a higher cost for the, uh, specialists versus the primary care providers. We'll see. I haven't figured that out yet.[00:22:00]Jonathan: Yeah, it will be. I'm excited to, I'm excited to gather some feedback from both sides of that from both sides of that exchange. And just see, you know, see how valuable it is to have that list just there. So you don't have to think about it or look it up. Yeah. I'm hoping that there's some value in it being easier as well.[00:22:25] And it's not, I mean, I think sending a fax is probably pretty easy[00:22:29]and the confirmation, the confirmation is, that feels like an obvious value,[00:22:33] Angela: Exactly. The way that fax machines work typically with EMR right now is a lot of it is e-faxing. So there isn't a ton of, you know, the physical paper paper shuffling around and it is, they have you EMRs have made it very easy to fax it. Let's really just kind of hit the fax button.[00:22:54]I think, and that's why from a primary care provider perspective, it is very patient centric because yes, it's maybe easy to send to the general surgeon that you send to every single time, every single patient and hope that they do all the things that you're sending them, because you don't, you have built a relationship with them and you don't really know who else is in town.[00:23:18]But that could mean a very long wait list. Whereas this takes away all that guessing[00:23:26] and all that, um, kind of pigeonholing and, and things that have happened in the past around that. So it is very patient centric from the primary care provider perspective. Uh, the confirmation back is huge because then that's like time not wasted. In the future so that there is, there is the value proposition there for them.[00:23:50] Jonathan: We talked a lot about pricing.[00:23:51] Angela: we talked a lot about pricing.[00:23:53]Jonathan:  I'm excited that you have decided to not do a freemium model.[00:23:58] Uh, I just, I think it's, I think your mentor friend is correct.[00:24:04] Is it Steve? Okay. I think this is more valuable than to just give it away. We can give other stuff away. We can give away the podcast we can give away, you know, things that, that are valuable, but the day to day value that you would get out of using the software is significant.[00:24:25] And so that. You know why we need to be able to keep the lights on . We need to be able to be motivated, to continue to provide that value and to innovate on innovate even more on the value that's being provided.[00:24:41] If it's free, then what's the reason like. What's the reason to keep it's just a cost. Like it's not, it's not, it's maybe free to them, but it's not free to us.[00:24:48] Angela: Exactly. What's the motivation for us to make it better.[00:24:51] Jonathan: Yeah. It's just costing time and money or time and resources to continue. Mmm. To continue supporting free users. So I'm, I'm excited by that. I think, I think that's a much more sustainable way of building a business. I mean, there's, I think, I think one of the, one of the interesting things to come out of COVID is a bit of a rejection of that old way of doing things, which is growth at all costs[00:25:19] Angela: Oh, are we seeing that? Isn't that interesting? The shift in forget about unicorns[00:25:27] Jonathan: yeah,[00:25:28] Angela: enough. Yeah.[00:25:31][00:25:31] And so then when we did finally launch and I was doing, you know, demos, one of the first thing people ask is how much is it going to be? And to be honest, we haven't priced it yet. So come up with a guesstimate at the moment. Not that I hadn't thought about it before, because they certainly had, but I hadn't come up with anything firm.[00:25:56] Pricing ExerciseJonathan: So there's this, there's this pricing exercise that I really like[00:26:00] Angela: I don't think I like anything with a word exercise in it, but[00:26:03] Jonathan: it's not an exercise, it's just like a method.[00:26:06] Angela: You're just rebranding it.[00:26:09]Jonathan: I don't know how to pronounce this person's name, Van Westendorp's price sensitivity meter.[00:26:15] And it's it's, um, four questions that you can ask that kind of help you gauge what the price might be. So you ask at what price would you consider the product to be so expensive that you would not consider buying it? So that's the, that's the high side. That's too expensive. At what price would you consider the product to be so low that you would feel the quality could not be very good. So that's the too cheap price. and then at what price would you consider the product starting to get expensive so that it's not out of the question, but you'd have to give it some thought before buying it.[00:26:54] And that's the, uh, on the expensive for the high side. And then at what price would you consider to be the product, to be a bargain, a great buy for the money? And that's the, the sort of cheaper or the good, the good value, the good value side. And I think if you ask those questions and we've done it, we've done it on a couple of, uh, on a couple of projects and have been surprised by the results in a good way.[00:27:17] Like surprised that the, the pricing that we had maybe come up with in our minds was a little low.[00:27:25]Angela: should I try it? Should I like try a few customers and then report back?[00:27:30] Jonathan: I would love to hear that[00:27:31] Angela: okay. I'll report back.[00:27:34]3 Ps Jonathan: wait, just wait. I'm going to look up the three Ps. Is it three Ps,[00:27:38]Angela: I'm going to go product placement and price.[00:27:40] Jonathan: you think product placement and price?[00:27:41] I think. I don't know. Uh, it is, uh, product place, price and promotion. There's four Ps. So the four Ps pee and poo was not one of the four Ps of marketing, so, Oh, MBA.[00:28:00] Sorry.

Today's featured guest, Chas Saleem, creator of TrainPrettyWitChas, joins the guys to discuss nutrition, how she got started and the current climate of CrossFit. The guys give their review of Hokas and the UA Tribase Reign 2 shoes. Time Stamps 8:30 “UA Tribase Reign 2” Shoe Review 14:00 - Hoka Ironman Runners Review 14:58 - Chas Saleem Title Screen 16:54 - Anabolic Fasting 19:02 - Train Pretty Origins 22:51 - Setting Personal Standards 25:54 - Power of competition changing mindset 29:40 - What is Clean Eating? No Points 31:49 - Losing weight realistically 35:00 - Cheat Meals 42:21 - Current Events 42:37 - Glassman 54:13 - Chris Delia Allegations 56:55 - Cancel Culture 57:34 - B. Simone Canceled? 1:03:16 - Juneteenth 1:06:51 - Everybody vs. Systematic Racism 1:09:09 - McDonalds vs Rally's --- Support this podcast: https://anchor.fm/fresh-and-fit/support

Welcome to our third Low Tide Boyz swimrun gear review show! This review is co-hosted by our friends at Swimrun Labs and we’re super stoked to have them back for another episode.This show is all about swimrun shoes! Instead of doing a specific review of a product this week, we thought it would be helpful to take a big picture look at Swimrun shoes and all the considerations that should go into selecting the right pair for everyone. Let’s get right to it!Global Considerations in Selecting a Swimrun Shoe (or a pair of shoes to use for Swimrun training or events.)DrainageTreadCushioning/Stack HeightBuoyancy Good FitParticle Size Impermeability/Water PermeabilityIn general, you shouldn’t do anything different for swimrun than you wouldn’t do for trail running. If you’ve never run in Hokas or minimal shoes, then you shouldn’t go all in because there is a risk of injury. From a medical perspective (courtesy of Annie and Brooke from Swimrun Labs) is to make sure that you take a graded progression to make sure that you don’t go down an injury rabbit hole. Another consideration is that studies have shown that runners that train in various models of shoes have seen a reduced occurrence of injury by 39%.With all that, let’s talk about specific considerations for Swimrun.Swim ConsiderationsOverall, shoe performance in the water should be a net neutral. Swimming with shoes is an unnatural experience and they create a lot of drag. Some of this is mitigated by using a large swimrun pull buoy but at the end of the day you are swimming with shoes and the best that you can hope for is that they are a non-factor. The features of the shoes should be considered based on the general considerations above. For example, Asher Clark of Vivobarefoot mentioned in Episode 23 of our podcast that they used bright orange on the soles of their swimrun shoes so that partners could easily spot their partner swimming in front of them.Rule of thumb: you shouldn’t feel annoyed while swimming.Run ConsiderationsObviously, shoes are pretty important on the run. A great place to start is looking at what shoes you already have and preferably a trail shoe since most if not all Swimrun events are on trails. Not all shoes are created equal so you should make sure to try a couple of shoes because a sloshy shoe will get annoying quickly and not all shoes will feel this way. Does the shoe drain well? Do they retain a lot of water and feel waterlogged?It is important to test the shoes on various terrains (after swimming in them) to make sure they will work. You can also get technical and soak the shoes in a bucket and then weigh the shoes, wait 2 minutes and then weigh them again to see if they shed a lot of water.Getting into the water is also loaded with considerations. Speaking of loaded…do your shoes load up with rocks and sand? This can get annoying quickly but it doesn’t happen with every shoe. This is where particle size permeability can come into play and help you have a better race experience. Basically, you want particle impermeability and water permeability.Another consideration is having an integrated insole in the shoe that you settle on. Removable insoles are basically sponges for water that can lead to sloshiness on the run. Depending on the course, a shoe with a rock plate or a tough sole to prevent sharp rocks from causing discomfort.Roundtable Discussion, A.K.A. “Shoedown”This is probably the best part of the show but it’s too much good intel to write it all down. So just listen to the show for all the golden nuggets of wisdom shared.Overall ImpressionsIf you haven’t figured it out already, shoes are an individual decision and there are a lot of options to chose from. It’s best to start with what you currently have and experiment in training to make sure that they meet all or most of the general considerations mentioned at the outset. If you have a couple of shoes that work well all the better for injury prevention and for having options depending on the terrain of your next swimrun event. Feel free to hit us up if you have any questions about this special episode and/or reach out the Annie and Brooke from the Swimrun Labs on their website or on their Swimrun Labs Facebook Group.Handy List of Shoes Mentioned on the ShowAltra SuperiorAltra Vanish XCHoka One One Evo JawzHoka One One SpeedgoatHoka One One Speedgoat EvoInov-8 X-Talon 212Inov-8 X-Talon 220Merrell All Out CrushSalomon AmphibSalomon S-Lab AmphibVivobarefoot ECS TempestVJ Shoes IROCK 3That’s it for this week’s special edition show. If you are enjoying the Löw Tide Böyz, please be sure to subscribe to the show on your favorite podcast player. You can find us on Apple Podcast, Spotify and Google Podcast. You can also follow our meme page on Instagram and on Twitter. Email us at lowtideboyz@gmail.com with any feedback, suggestions and/or meme suggestions. Finally, you can also support us on Patreon…if you feel so inclined. 

1. Processed Food (Inflammation)When arthritis brought my whole life to a dead halt this spring, I decided to try a plant-based diet. The results were ridiculous. In about a month, I went from barely being able to walk to running a 60-second 400m (in barefoot shoes) and regularly crushing 20-minute 5Ks like they were casual jogs.I'm now 5'11" and 145 pounds, which would have felt wimpy to my 170-pound self, but accepting my body the way it is feels amazing.Here's the best part—fruits, veggies, and legumes are so low-fat, you can literally stuff your face all day long and not gain a single pound. If you keep lots of vegan munchies on hand, it's easy to resist junk food.Plus, plants are much cheaper than meat!Breakfast: steel-cut oats and half a banana (instead of cereal)Lunch: freeze canning jars of legumes/veggies (instead of takeout)Snacks: nuts and seeds (instead of chips and candy)Dinner: veggie stirfry, sweet potato stew, etc (instead of meat)Dessert: fresh fruit (instead of cookies and pastries)Rules: mostly plants, not too much, and organic (when possible)Further Reading: How Not to Die by Dr. Michael Greger2. Working Out (Injuries)Planet Fitness closed about two weeks after the Coronavirus pandemic started ramping up, which left me without a gym for the first time in ten years. Initially, I tried using free weights, but the pain that had been developing in my knees and hips just got worse.I could barely walk and I started to question whether I would ever be able to run again. As a last-ditch effort, I bought a book on bodyweight exercise. I didn't care for it, but the general idea was interesting.After some experimenting, I finally stopped taking other people's work out advice and stuck to natural balancing/flexing moves. That, plus switching to a vegan diet made my whole body leaner, meaner, and pain-free.It's also more fun and less hassle, overall.Gyms: cancel your membership, you don't need itWeights: throw them out and just use your bodyAdvice: ignore fitness advice and do what feels naturalFlexing: tense your muscles, aim to feel a “burn” (not pain)Balancing: do exercises on one leg to recruit more muscle groupsBending: avoid full extension, as it can stress your jointsCardio: running and hiking are better than static liftingFreedom: bodyweight exercises can be done whenever, whereverDIY: use benches, walls, and tree limbs to work different angles3. Medication (Allergies & Baldness)I started taking Zyrtec in middle school to treat my pollen and dust allergies. It became so automatic that I took it every day for fifteen years. After going plant-based, I decided to go medication-free.I thought my allergies would go nuts, but there was almost no difference. I also felt less drowsy and more focused during the day.The same is true for my other meds. Propecia made me depressed instead of stopping my hair loss. Nasal sprays gave me nosebleeds. Inhalers reduced my lung capacity. In every case, the side-effects of modern science were worse than the symptoms I was trying to alleviate.Allergies: wash/vacuum frequently and eat a vegan diet (inflammation)Hair Loss: just shave your head and grow a beardMental Health: minimalism, outdoor exercise, avoid TV and newsSleep: buy a hands-free book stand and read for 1–2 hours before bedEverything Else: some or all of the aboveFurther Reading: Lost Connections by Johann Hari4. Cushioned Shoes (Plantar Fasciitis)In 2017, I got a part-time job at a local running store. With the employee discount, I was able to score some of the best shoes in the world—from high-cushion Hokas to “zero-drop” Altras.The problem was, no matter how many brands I tried, I kept getting injured. Calf strain. Plantar fasciitis. Joint pain. Shin splints. Plus, the shoes would wear out in under three hundred miles (not bad at a 50% discount, but expensive for regular customers).Finally, I ordered a pair of Vibram FiveFingers (minimalist toe shoes). After switching to a “midfoot stride” and training nearly barefoot for three months, my injuries disappeared. I haven't had a single twinge for TWO YEARS, which is virtually unheard of in the running community.Bonus…at 2,000 miles, my Vivos and Vibrams both feel brand new.Cushion: throw your cushioned running shoes in the garbageBarefoot: practice running barefoot around a local turf or grass fieldStride: use a midfoot stride (it's impossible to heel-strike barefoot)Footwear: buy Vibram FiveFingers or VivoBarefoot (if you don't like toes)Orthotics: inserts are a scam (your arches do not need support)Trails: trails are softer, more varied, and easier on your bodyMiles: gradually increase your distance with barefoot shoesRacing: put your body and health before your training goalsFurther Reading: Born to Run by Christopher McDougallConclusion: The Caveman RuleThere's been so much hijacking of the word “natural” in the past decade that it's hard to even tell what's natural anymore. Amazon and Google are rife with brands that claim to be organic (or minimal or harmless) but turn out to be poisonous garbage.My favorite trick for deciding what's natural is “the caveman rule.” When you're unsure about a product or you have a bad feeling, ask yourself…How ridiculous would a caveman look doing this thing?I can picture a caveman eating plants, running, washing their face, and wearing minimalist shoes or sandals. But when I try to picture a caveman eating at McDonald's, bench pressing two hundred pounds, using a nasal spray, or strapping $200 cushioned Nikes on their feet…I just can't, it's too fucking ridiculous. (:

John and Rich talk about memorial day Murph and if you should do that workout. How Rich had his spear jacked from him during his last Spartan Race in Big Bear. And why Hokas are awesome. -At 52 minutes John and Rich explain how Threshold workouts are some of the best workouts you can do that will make you faster, why they work, and how you can put them into your training plan today. - Download your free "Get Faster Guide" at reinforcedrunning.com/runfaster

Special guest Noah Lennox (the musician Panda Bear). Thugged out, orthopedic Hokas (4:30), Kawhi's New Balance ad (8:25), tragic state of the Wizards (15:22), Knicks fans are weirdly mad (32:04), Anthony Davis in New Orleans gets more complicated (51:02), All-Star Weekend in Charlotte (57:42), Giannis and Bucks fatigue (1:06:22), Linsanity in Toronto (1:13:45), Panda Bear's new album (1:20:01), Pelicans fire Dell Demps (1:23:32). Cookies is hosted by Ben Detrick, Jordan Redaelli and Andrew Kuo.

Dr. Brad has over 20 years of practicing sports medicine and foot surgery, and it is an athlete himself, having participated in Kona IRONMAN world championship. He discusses: - Common foot issues in running and cycling - How to select the best running and cycling shoe - Barefoot/minimalist vs cush/Hokas - Using wedges to adjust cycling shoe (it's not a good idea) - Insoles - Plantar fasciitis - "Hot feet" - Barefoot/minimalist vs cush/Hokas - myths and realities - Poor circulation in feet during cold weather - cycling And more! To contact Dr. Brad: http://urgentfootcare.com ---------- Website: https://www.endurancelab.fit Forum: https://discuss.endurancelab.fit Instagram: https://www.instagram.com/theenduranc... Twitter: https://twitter.com/theendurancelab ______ #coaching #endurancelab #podcast #teamodz #cycling #running #triathlon #cyclingandtriathlonpodcast #cyclingsgoes #runningshoes #plantarfasciitis #pronation #hotfeet --- Send in a voice message: https://anchor.fm/theendurancelab/message

It’s our 50th episode and we got the opportunity to interview Chris Johnson (@zerenpt). Chris is the most prominent physical therapist in the field when it comes to endurance sports and running in particular. In this episode Chris talks about how he started his cash based practice, his new book titled Running on Resistance, we also discuss the necessity for runners to strength train for improving performance & injury prevention, running technique, his upcoming Clinical Running Essentials course which will be held at @vertexpt on November 10-11, and we find out what Chris thinks about Hokas. This one is full of content, we hope you enjoy, and here’s to 50 more!--------------------------------------------❗Helpful Links❗Chris’s new book: Running on Resistancechrisjohnsonpt.com/running-on-resistanceClinical Running Essentials with Chris JohnsonNovember 10-11, Columbia, SC.Register here:bit.ly/2MMTJZJSupport the show (http://paypal.me/betterfasterpod)

The RunRunLive 4.0 Podcast Episode 4-375 – Leadville Father and Son  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4375.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to the RunRunLive Podcast.  My name is Chris.  I’ll be your host for today. And for that I am truly grateful.  I guess you could say I’m your senior citizen of endurance sports.  We’ve got a lot to talk about today.   “We need to talk.” – no, seriously, today’s show is going to be chock-a-block with racing and running.  It is that time of year, right?  This is the end of the summer training campaign where we put all the chips down and race.  We take the test at the end of the term. Sometimes we pass, sometimes we fail.  Either way we learn.  And then we slide into the winter solstice of our training.  A celebration lap of Thanksgiving races and solstice celebrations.  It is the cycle of our lives.  Along the way today, between the racing talk, there may even be some other thoughts.  I can never be sure once I start writing!  In fact, the act of writing an episode is a bit like toeing the line at a race.  I never know what’s actually going to happen.  Until I get out there and feel the race.  That’s the good part.  That’s the uncertainty that keeps us moving forward. Today we’ll have a couple of race reports probably and I try to squeeze something important out of Eric and his son Zach who ended up running Leadville together and serendipitously finishing together. I am still quite busy in my life.  I have raced twice since we last talked.  And, I see many of you have raced as well.  I see your smiling faces and sweat-shiny bodies sprawled exultantly in the grass of a finish line, exhausted and triumphant!  Good for you.  You’ve cracked the code.  You’ve sipped from the well of knowledge that is endurance sports. Race weeks are actually less busy for me. My workouts are shorter and less intense.  For me these were local races so there were fewer logistics as well.  Basically I just have to lay out my kit and set the alarm.  Like I said, this is the end of my season.  This is the old cadence.  Train through the summer and race in the fall.  Now, whether you’ve made your goals or not, you cycle down.  It can be a full-on rest. Or it can be a change of pace.  But you need to cycle to refresh.  You can’t balance on that edge of race fitness for too long.  It’s a peak condition.  A point on the curve.  Now you cycle down and start, in reality, building momentum for the next cycle, the next peak.  The mistake people make is to load up a bunch of races in a row and just keep trying to execute.  When I do this I settle into a sort of mediocre purgatory of performance and enjoyment.  Life has rhythms.  You need to breath in and breathe out the physical and mental cycles to get your most fulfillment and best performance.  … Last episode I did a pep-talk piece on why we should all stop complaining and just show up and race.  I want to make sure that you understand when I do these oratory type pieces I am not focused on any specific individual.  Actually, I am focused on one specific individual; me.  Yeah, that’s right when I drop into lecture or inspirational talk mode, most of the time I’m not talking to you.  I’m talking to me.  These pieces are a way of me sorting through my thoughts, emotions and fears.  To get them down on the paper (yeah I still write with a pen in a notebook sometimes).  To tease out the ‘why am I feeling this way?’  and ‘Why did I do this stupid thing?’ and ‘What can I learn from it?’ I know it feels sometimes like I’m talking about you or to you, and I am, in a way because the human comedy has the same patterns.  If it resonates with you that’s great.  Any similarities to persons living or dead are purely coincidental.  On with the show. … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Clip from Cheap Trick - Surrender Voices of reason – the conversation Eric and Zach Strand Hey Chris, Three photos attached, you choose. Link for the 2017 Leadville video with Zach:   My poorly maintained website:  Congrats again on your Baystate run, super solid effort.  Makes it kind of hard to say 2018 is your last year at Boston. Eric Section two – Big D and the Kid’s Table – “Little Bitch” Outro That is it my friends, you have stumbled up and down rocky mountains in the dark and at altitude for 30 hours the end of a training cycle and yet another RunRunLive podcast.  Episode 4-375 in the can.  I’ve got a seasonal recipe idea for you.  This time of year there are lots of apples where I live.  You can only eat so many apples.  But, you can make Apple sauce.  Preheat your oven to 200-250.  Yes low heat.  Good for drying pumpkin seeds too! Take those over-ripe, over abundant apples.  As many as you want.  Peel them.  Core them.  Cut up into pieces.  You can either mix in some spices before or after you cook them.  Your choice.  Cloves, nutmeg, cinnamon - whatever you like.  No sugar!  This is where I depart from grandma’s recipe.  And no butter!  You can add a bit of coconut or other healthy oil if you want.  Put them in an oven safe crock or pan of some sort covered.  Ignore them while they bake on low heat for a couple hours.  When, some hours later, you walk by the stove and think “Crap those apples are still in there!” you can take out the crock and stir up the now applesauce.  If just have to have sweetner you can add some honey.  Mix it in with your morning oatmeal.  Use it as a condiment.  It’s healthy and awesome.  And, since we are getting all seasonally Martha on you here’s another tip.  I have been struggling with this problem ever since I bought the house I live in.  There is no fan in the master bathroom.  In the summer I can open a window.  In the colder months I have trouble shaving because the mirror fogs up. I can wipe it with the towel, but it just doesn’t work well.  Th internet provided me with the trick.  You take a little shampoo, (or anything like that), and spread it on the part of the mirror you don’t want to fog up.  Then wipe it off.  Now, believe or not, that section will not fog no matter how long of a post-run hot shower you indulge in.  Very helpful.  Next up for me is the Thinksgiving 5K and right after that the Mill Cities Relay with my club.  And then the 6th rendition of the Groton Marathon!  Looks like Frank and Brian and maybe even Ryan will be healthy enough to run with me this year – on Dec 31st. End of the season!.  I have to think of something to keep me interested.  Then we get back on the next cycle for my 20th Boston Marathon.  I think I’ll have a party this year.  … I have a great podcast story for you.  This last week I went to see Mike Duncan speak at the Harvard Book Store on my way home from the city one night.  The smart kids in class will remember that Mike is the voice behind The History of Rome podcast.  Mike was one of the early podcasters and The History of Rome was one of the first podcasts back in 2007.  Coincidently around when I started RunRunLive.  Mike completed the arc of the history of Rome a few years back and has continued with a new history podcast called Revolutions which is quite good as well.  The History of Rome took him around 300 episodes and is still out there in podcast land.  Those of you who have been with me on this journey for a while might remember that I interviewed Mike on the show. He made the great mistake of mentioning that his wife was a half marathoner so I had an excuse to talk history with him.  () Tuesday night when I popped out of the train at Harvard Square and walked over to the Bookstore I was surprised to see quite a large crowd there to see Mike.  Standing room only.  Overflow crowd. And they had sold out his new book, , the Beginning of the end of the Roman Republic, which he was there to speak on.  {Link in the show notes}.  I was coincidently waiting for Teresa to get out of class, so I hung around with the overflow crowd, crouching in an aisle between biographies and gender studies and listened to Mikes talk over the loud speakers.  I hung around and waited out the 45 minute line of people waiting to shake his hand or get their book signed.  I introduced myself to Brandi, Mike’s wife, and we chatted about running.  She had just run the Marine Corps Marathon a couple days earlier.  We had a great chat.  I gave Mike my congrats on his successful book launch.  Talking to the people in the crowd, they weren’t necessarily there for Mike’s book, but they were there because of Mike’s podcast.  The voice had touched them.  The power of the voice of Mike’s podcast made them invested in Mike in a unique way.  Over the 10 years Mike has been doing the podcast, we, his audience have seen him, heard him, been with him on his journey.  Starting as an unemployed history major, getting married, having two kids and now publishing a real book.  He discovered that he could do what he loved from a room with a mic in Madison WI.  And make a living at it.  He didn’t need to ask for permission.  He just started talking about something that was interesting to him.  I’m very happy for his success. Mike also found his tribe.  I saw them in Cambridge Tuesday night.  Bow-tied, balding, tweed-suited history students and teachers waiting in line for a chance to shake the hand of the voice that had become a comfort and a friend to them in some deep disembodied way.  That for me was a bit awe inspiring and humbling. The lessons here are manifold.  First, of course, it to take action and do what you love and you will find your tribe.  Do it consistently and you may find success, however you define that. Another lesson, closer to home, is that your tribe is at once a great privileged and a humbling responsibility.  To have written the words and produced the voice that creates this investment from your tribe, just by doing what you love, is a great responsibility.  We all have our tribes.  We have this responsibility for our tribes.  What are you going to do today to make the investment of your tribe worth it and honorable? I am humbled.  I am truly grateful. Thank you for joining me on my adventure.  On my journey. I’ll see you out there.     Ok my friends you have run very quickly to the end of episode 4-374 of the RunRunLive Podcast.  Let’s go for a cool-down and stretch a bit, shall we? After the Maine Marathon I decide to double down and run BayState in a couple weeks. It’s a flatish course design for qualifying.  I’ve qualified there twice.  I know the course.  My buddies Frank and Brian are running so Hopefully we can pace each other.  Based on the Maine marathon I’m in good enough shape to run a fast race on the right day.  I’m going to run the Groton Town Forest 10 miler tomorrow as a workout.  I’ll go out easy for the first 3 miles then race it in.  Should be fun. It’s a difficult course and one of my favorites.  It’s one of my club races and I do love to support the club.  I’ve adjusted to the new work schedule. The most challenging part has been burning in new habits.  I take the train in with Teresa. Most mornings I’ll where my workout stuff and do my workout early then shower up for work. The logistical challenge is remembering to bring everything you need for both activities and doing so either at night before you go to bed or in the morning before you head in.  So far I have forgotten, a belt, my office keys, my car keys, and my wallet and my shaving stuff – on different days this month.  No big deal – I just work around it.  One day this week I was throwing my workout stuff into my backpack – BTW I’ve found a use for the backpack that ASICS gave me – and I grabbed what I thought were my Hokas, but they ended up being a 6-year old pair of Brooks Launch that had been retired to lawn mowing long ago. I had an easy run on the schedule.  I just wore the old shoes.  I mean I ran a few hundred miles in those shoes at some point so I should be able to jog around the city in them for an hour!   See?  Smikle and muddle through.  It all works out.  I quick update of Buddy the old Wonder dog.  He’s doing ok.  He’s shrinking. Literally shrinking.  He appreciates the colder weather but he can’t run much anymore.  His back end bothers him and he’s slow getting up and down.  Just like me, he doesn’t’ know he’s old.  He sleeps all day and gets bored still.  He’s happy, but that’s built into his DNA.  … Another product I want to give you a review on is a pair of Bluetooth Headphones I’ve been trying to kill.  I got these sent to me in June by a company called Jaybird Wireless. They are the X3 – sweat proof, secure fit.  I have not been able to kill them. You see my super-power is sweat.  Not just any sweat, toxic Chris sweat. You folks are privy to the kind of workouts I do in all kinds of weather. Most headphones I’ve used that claim to be sweat-proof are not Chris-Sweat-Proof.  They last a couple weeks and I kill them.  I have not been able to kill these. The closest I got was one long workout in July when I filled them with so much fluid that they sounded like they were underwater.  I thought that was it, but they bounced back.  They survived the sweat filled days of July and august. They survived multiple of those as long runs.  They survive the occasional rainy tempest – like the back half of the Wapack Trial race.  At this point I’m willing to concede that these things are tough.  The only thing I managed to kill was the little blue light that comes on when you put them in the charging cradle.  That does not come on anymore.  But they still charge. They come in an overly complex iPhone type collectors box packaging.  They have a tricky little USB charging cradle.  They have a companion iPhone audio program that has dozens of audio profile adjustments and other tweaky Millennial thingies which I ignored.  The default sound is fine.  They are on a flat wire that you can loop around the back of your neck.  They have multiple secure-fit ear thingies.  They work ok but I’ve been losing the little ear buds and I’ve found them hit or miss on the security side.  I’ve had my best luck jamming the earbud deep into my ears and looping the wire over my right ear to support the mic.  The challenge with this deep-jamming methodology is that they become totally noise cancelling which isn’t always a good thing when you’re running in traffic. The plastic wing-thingies that are supposed to grip onto the inside curve of your ears work, but I find them a bit stiff so that they make my ears sore after a while.  They are supposed to work for making calls.  When I’ve tried that the people on the other end can’t hear me.  I’m probably doing something wrong.  The Bluetooth set up and sync works great. Actually, too well.  They will sync to my phone and my computer and my car and sometimes I have no idea what they are connecting to until I notice sound coming out.  I do love the hands-free, wire-free experience.  You can put your iPhone in a plastic bag and stick it in your pocket or in your backpack.  That’s very convenient and safer for the iPhone.  They claim an 8 hour battery life.  I haven’t taken them much beyond 4-5 hours but they made it that far. The bottom line here is that I tried to kill these headphones and couldn’t.  I’m going to keep trying.  I do have some challenges keeping them in my ears but I do appreciate them and they have helped make some long runs much more enjoyable.  Again, I don’t make any money off it, but the links are in the show notes. That’s it.  I did have some lady offer me a mattress to test.  That’s interesting, huh?  How exactly would I test it?  That’s a topic for an entirely different podcast.  I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-375 – Leadville Father and Son  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4375.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to the RunRunLive Podcast.  My name is Chris.  I'll be your host for today. And for that I am truly grateful.  I guess you could say I'm your senior citizen of endurance sports.  We've got a lot to talk about today.   “We need to talk.” – no, seriously, today's show is going to be chock-a-block with racing and running.  It is that time of year, right?  This is the end of the summer training campaign where we put all the chips down and race.  We take the test at the end of the term. Sometimes we pass, sometimes we fail.  Either way we learn.  And then we slide into the winter solstice of our training.  A celebration lap of Thanksgiving races and solstice celebrations.  It is the cycle of our lives.  Along the way today, between the racing talk, there may even be some other thoughts.  I can never be sure once I start writing!  In fact, the act of writing an episode is a bit like toeing the line at a race.  I never know what's actually going to happen.  Until I get out there and feel the race.  That's the good part.  That's the uncertainty that keeps us moving forward. Today we'll have a couple of race reports probably and I try to squeeze something important out of Eric and his son Zach who ended up running Leadville together and serendipitously finishing together. I am still quite busy in my life.  I have raced twice since we last talked.  And, I see many of you have raced as well.  I see your smiling faces and sweat-shiny bodies sprawled exultantly in the grass of a finish line, exhausted and triumphant!  Good for you.  You've cracked the code.  You've sipped from the well of knowledge that is endurance sports. Race weeks are actually less busy for me. My workouts are shorter and less intense.  For me these were local races so there were fewer logistics as well.  Basically I just have to lay out my kit and set the alarm.  Like I said, this is the end of my season.  This is the old cadence.  Train through the summer and race in the fall.  Now, whether you've made your goals or not, you cycle down.  It can be a full-on rest. Or it can be a change of pace.  But you need to cycle to refresh.  You can't balance on that edge of race fitness for too long.  It's a peak condition.  A point on the curve.  Now you cycle down and start, in reality, building momentum for the next cycle, the next peak.  The mistake people make is to load up a bunch of races in a row and just keep trying to execute.  When I do this I settle into a sort of mediocre purgatory of performance and enjoyment.  Life has rhythms.  You need to breath in and breathe out the physical and mental cycles to get your most fulfillment and best performance.  … Last episode I did a pep-talk piece on why we should all stop complaining and just show up and race.  I want to make sure that you understand when I do these oratory type pieces I am not focused on any specific individual.  Actually, I am focused on one specific individual; me.  Yeah, that's right when I drop into lecture or inspirational talk mode, most of the time I'm not talking to you.  I'm talking to me.  These pieces are a way of me sorting through my thoughts, emotions and fears.  To get them down on the paper (yeah I still write with a pen in a notebook sometimes).  To tease out the ‘why am I feeling this way?'  and ‘Why did I do this stupid thing?' and ‘What can I learn from it?' I know it feels sometimes like I'm talking about you or to you, and I am, in a way because the human comedy has the same patterns.  If it resonates with you that's great.  Any similarities to persons living or dead are purely coincidental.  On with the show. … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Clip from Cheap Trick - Surrender Voices of reason – the conversation Eric and Zach Strand Hey Chris, Three photos attached, you choose. Link for the 2017 Leadville video with Zach:   My poorly maintained website:  Congrats again on your Baystate run, super solid effort.  Makes it kind of hard to say 2018 is your last year at Boston. Eric Section two – Big D and the Kid's Table – “Little Bitch” Outro That is it my friends, you have stumbled up and down rocky mountains in the dark and at altitude for 30 hours the end of a training cycle and yet another RunRunLive podcast.  Episode 4-375 in the can.  I've got a seasonal recipe idea for you.  This time of year there are lots of apples where I live.  You can only eat so many apples.  But, you can make Apple sauce.  Preheat your oven to 200-250.  Yes low heat.  Good for drying pumpkin seeds too! Take those over-ripe, over abundant apples.  As many as you want.  Peel them.  Core them.  Cut up into pieces.  You can either mix in some spices before or after you cook them.  Your choice.  Cloves, nutmeg, cinnamon - whatever you like.  No sugar!  This is where I depart from grandma's recipe.  And no butter!  You can add a bit of coconut or other healthy oil if you want.  Put them in an oven safe crock or pan of some sort covered.  Ignore them while they bake on low heat for a couple hours.  When, some hours later, you walk by the stove and think “Crap those apples are still in there!” you can take out the crock and stir up the now applesauce.  If just have to have sweetner you can add some honey.  Mix it in with your morning oatmeal.  Use it as a condiment.  It's healthy and awesome.  And, since we are getting all seasonally Martha on you here's another tip.  I have been struggling with this problem ever since I bought the house I live in.  There is no fan in the master bathroom.  In the summer I can open a window.  In the colder months I have trouble shaving because the mirror fogs up. I can wipe it with the towel, but it just doesn't work well.  Th internet provided me with the trick.  You take a little shampoo, (or anything like that), and spread it on the part of the mirror you don't want to fog up.  Then wipe it off.  Now, believe or not, that section will not fog no matter how long of a post-run hot shower you indulge in.  Very helpful.  Next up for me is the Thinksgiving 5K and right after that the Mill Cities Relay with my club.  And then the 6th rendition of the Groton Marathon!  Looks like Frank and Brian and maybe even Ryan will be healthy enough to run with me this year – on Dec 31st. End of the season!.  I have to think of something to keep me interested.  Then we get back on the next cycle for my 20th Boston Marathon.  I think I'll have a party this year.  … I have a great podcast story for you.  This last week I went to see Mike Duncan speak at the Harvard Book Store on my way home from the city one night.  The smart kids in class will remember that Mike is the voice behind The History of Rome podcast.  Mike was one of the early podcasters and The History of Rome was one of the first podcasts back in 2007.  Coincidently around when I started RunRunLive.  Mike completed the arc of the history of Rome a few years back and has continued with a new history podcast called Revolutions which is quite good as well.  The History of Rome took him around 300 episodes and is still out there in podcast land.  Those of you who have been with me on this journey for a while might remember that I interviewed Mike on the show. He made the great mistake of mentioning that his wife was a half marathoner so I had an excuse to talk history with him.  () Tuesday night when I popped out of the train at Harvard Square and walked over to the Bookstore I was surprised to see quite a large crowd there to see Mike.  Standing room only.  Overflow crowd. And they had sold out his new book, , the Beginning of the end of the Roman Republic, which he was there to speak on.  {Link in the show notes}.  I was coincidently waiting for Teresa to get out of class, so I hung around with the overflow crowd, crouching in an aisle between biographies and gender studies and listened to Mikes talk over the loud speakers.  I hung around and waited out the 45 minute line of people waiting to shake his hand or get their book signed.  I introduced myself to Brandi, Mike's wife, and we chatted about running.  She had just run the Marine Corps Marathon a couple days earlier.  We had a great chat.  I gave Mike my congrats on his successful book launch.  Talking to the people in the crowd, they weren't necessarily there for Mike's book, but they were there because of Mike's podcast.  The voice had touched them.  The power of the voice of Mike's podcast made them invested in Mike in a unique way.  Over the 10 years Mike has been doing the podcast, we, his audience have seen him, heard him, been with him on his journey.  Starting as an unemployed history major, getting married, having two kids and now publishing a real book.  He discovered that he could do what he loved from a room with a mic in Madison WI.  And make a living at it.  He didn't need to ask for permission.  He just started talking about something that was interesting to him.  I'm very happy for his success. Mike also found his tribe.  I saw them in Cambridge Tuesday night.  Bow-tied, balding, tweed-suited history students and teachers waiting in line for a chance to shake the hand of the voice that had become a comfort and a friend to them in some deep disembodied way.  That for me was a bit awe inspiring and humbling. The lessons here are manifold.  First, of course, it to take action and do what you love and you will find your tribe.  Do it consistently and you may find success, however you define that. Another lesson, closer to home, is that your tribe is at once a great privileged and a humbling responsibility.  To have written the words and produced the voice that creates this investment from your tribe, just by doing what you love, is a great responsibility.  We all have our tribes.  We have this responsibility for our tribes.  What are you going to do today to make the investment of your tribe worth it and honorable? I am humbled.  I am truly grateful. Thank you for joining me on my adventure.  On my journey. I'll see you out there.     Ok my friends you have run very quickly to the end of episode 4-374 of the RunRunLive Podcast.  Let's go for a cool-down and stretch a bit, shall we? After the Maine Marathon I decide to double down and run BayState in a couple weeks. It's a flatish course design for qualifying.  I've qualified there twice.  I know the course.  My buddies Frank and Brian are running so Hopefully we can pace each other.  Based on the Maine marathon I'm in good enough shape to run a fast race on the right day.  I'm going to run the Groton Town Forest 10 miler tomorrow as a workout.  I'll go out easy for the first 3 miles then race it in.  Should be fun. It's a difficult course and one of my favorites.  It's one of my club races and I do love to support the club.  I've adjusted to the new work schedule. The most challenging part has been burning in new habits.  I take the train in with Teresa. Most mornings I'll where my workout stuff and do my workout early then shower up for work. The logistical challenge is remembering to bring everything you need for both activities and doing so either at night before you go to bed or in the morning before you head in.  So far I have forgotten, a belt, my office keys, my car keys, and my wallet and my shaving stuff – on different days this month.  No big deal – I just work around it.  One day this week I was throwing my workout stuff into my backpack – BTW I've found a use for the backpack that ASICS gave me – and I grabbed what I thought were my Hokas, but they ended up being a 6-year old pair of Brooks Launch that had been retired to lawn mowing long ago. I had an easy run on the schedule.  I just wore the old shoes.  I mean I ran a few hundred miles in those shoes at some point so I should be able to jog around the city in them for an hour!   See?  Smikle and muddle through.  It all works out.  I quick update of Buddy the old Wonder dog.  He's doing ok.  He's shrinking. Literally shrinking.  He appreciates the colder weather but he can't run much anymore.  His back end bothers him and he's slow getting up and down.  Just like me, he doesn't' know he's old.  He sleeps all day and gets bored still.  He's happy, but that's built into his DNA.  … Another product I want to give you a review on is a pair of Bluetooth Headphones I've been trying to kill.  I got these sent to me in June by a company called Jaybird Wireless. They are the X3 – sweat proof, secure fit.  I have not been able to kill them. You see my super-power is sweat.  Not just any sweat, toxic Chris sweat. You folks are privy to the kind of workouts I do in all kinds of weather. Most headphones I've used that claim to be sweat-proof are not Chris-Sweat-Proof.  They last a couple weeks and I kill them.  I have not been able to kill these. The closest I got was one long workout in July when I filled them with so much fluid that they sounded like they were underwater.  I thought that was it, but they bounced back.  They survived the sweat filled days of July and august. They survived multiple of those as long runs.  They survive the occasional rainy tempest – like the back half of the Wapack Trial race.  At this point I'm willing to concede that these things are tough.  The only thing I managed to kill was the little blue light that comes on when you put them in the charging cradle.  That does not come on anymore.  But they still charge. They come in an overly complex iPhone type collectors box packaging.  They have a tricky little USB charging cradle.  They have a companion iPhone audio program that has dozens of audio profile adjustments and other tweaky Millennial thingies which I ignored.  The default sound is fine.  They are on a flat wire that you can loop around the back of your neck.  They have multiple secure-fit ear thingies.  They work ok but I've been losing the little ear buds and I've found them hit or miss on the security side.  I've had my best luck jamming the earbud deep into my ears and looping the wire over my right ear to support the mic.  The challenge with this deep-jamming methodology is that they become totally noise cancelling which isn't always a good thing when you're running in traffic. The plastic wing-thingies that are supposed to grip onto the inside curve of your ears work, but I find them a bit stiff so that they make my ears sore after a while.  They are supposed to work for making calls.  When I've tried that the people on the other end can't hear me.  I'm probably doing something wrong.  The Bluetooth set up and sync works great. Actually, too well.  They will sync to my phone and my computer and my car and sometimes I have no idea what they are connecting to until I notice sound coming out.  I do love the hands-free, wire-free experience.  You can put your iPhone in a plastic bag and stick it in your pocket or in your backpack.  That's very convenient and safer for the iPhone.  They claim an 8 hour battery life.  I haven't taken them much beyond 4-5 hours but they made it that far. The bottom line here is that I tried to kill these headphones and couldn't.  I'm going to keep trying.  I do have some challenges keeping them in my ears but I do appreciate them and they have helped make some long runs much more enjoyable.  Again, I don't make any money off it, but the links are in the show notes. That's it.  I did have some lady offer me a mattress to test.  That's interesting, huh?  How exactly would I test it?  That's a topic for an entirely different podcast.  I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-374 – Jonathan Trains Hard to Qualify  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4374.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello, good morning maybe, and welcome to the RunRunLive Podcast episode 4-374, but who's really counting anymore?  This is the endurance sports podcast where we dole out such useful tips as ‘don't eat curry for lunch if you have a speed workout planned for the afternoon'  Good thing there's a public restroom on the Esplanade where I run now.  That was like a scene from Alien.  Oh, sorry, that was a little rough right out of the gates wasn't it?  The weather is finally turning colder now so we are getting some relief from the hot humid days we've suffered through all summer.  The leaves are doing their fall leaf thing.  I'm sitting in my home office typing on a new keyboard that arrived for my Surface.  I like this Surface. I've had it for 3 years now.  I use it like a laptop. It's got an excellent form factor for travel.  It's classified as a tablet so you can keep it on during takeoff and landing.  It does everything I need to do but my keyboard went wonky on me this week and started adding extra letters into my sentences. Today I have a chat with Jonathan who, at the time we had this conversation was training for a BQ attempt.  If I can manage it I'm going to do this as the first of a 3-part series.  He missed his goal at his first race by a couple minutes and is currently scheduled to try again in a couple weeks.  I think it would be interesting for you to see both the physical and emotional arc of missing your goal and extending your cycle to double down.  He's got a great back story.  Check out the links in the show notes.  He's a physician and was a pack-a-day 400+ guy in his residency and turned his health, and his life, around with endurance sports.  I've also got a quick race report for the Maine marathon I ran since last we talked and in section two a pep talk on using our endurance in life.  … I'm going to throw in a couple product reviews today.  The first one is some socks.  I'm a big believer in good athletic socks when you're going long.  They help keep your feet healthy.  But, other than that I can run in just about any athletic sock.  I tend to like the short socks now.  I got like 10 pair from ASICS when I ran the New York City Marathon for them and they have survived very well. I typically tear through the big toe after a few months in regular socks.  I still have most of these, so they are pretty tough.  A couple weeks ago I got a couple pair of socks from an outfit called nice laundry.  Now, there is nothing super special about the tech socks they sent.  Good, tough tech material, reinforced in the heel and toe.  Good socks.  I don't make any money off this but if you're interested the link is in the show notes.  There is something very special about the second pair they sent me.  They are 1980's style tube socks that are tech socks.  You know the ones I'm talking about.  Remember like Larry Bird style socks? Maybe 8 inches up the calf, white socks with the two colored stripes at the top?  Yeah, those.  Now I can show up at a race with my fashion-disaster short shorts AND a pair of 1980's, retro tube socks to race in!  It totally completes my fashion disaster protocol.  Socks are the next thing.  Our over-financed friends in Silicon Valley have decide that socks are the next accessory.  We've done away with ties.  Have to find something else to differentiate yourself from the fashion herd.  It's socks now.  Socks as a service.  On with the show. … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Maine Marathon - Voices of reason – the conversation Jonathan Lieberman My Story: During my residency I was 241 pounds, miserable, and knew something had to be done about my health. So I started slow and short, and revisited my past love for distance running and marathons. Eventually I was turned on to Ironman and found my new love! Teaching myself to swim in the hospital pool and riding a folding bike to work each day, I applied by lottery for the Ironman World Championship in Hawaii. On my 39th birthday, I was selected for and ultimately finished this race…having also completed my first Ironman in Lake Placid just 10 weeks earlier. Consequently, in 2012 I was honored to be chosen for the Runner's World photo shoot issue (video). Training and competing - with *myself* - is my ultimate passion. It has enabled me to face and conquer life's toughest challenges. Ironman has taught me that it doesn't matter what you think, how you feel, or what you say in life - only what you *do*. I live this motto for my children. Section two – Smile and Muddle Through - Outro Ok my friends you have run very quickly to the end of episode 4-374 of the RunRunLive Podcast.  Let's go for a cool-down and stretch a bit, shall we? After the Maine Marathon I decide to double down and run BayState in a couple weeks. It's a flatish course design for qualifying.  I've qualified there twice.  I know the course.  My buddies Frank and Brian are running so Hopefully we can pace each other.  Based on the Maine marathon I'm in good enough shape to run a fast race on the right day.  I'm going to run the Groton Town Forest 10 miler tomorrow as a workout.  I'll go out easy for the first 3 miles then race it in.  Should be fun. It's a difficult course and one of my favorites.  It's one of my club races and I do love to support the club.  I've adjusted to the new work schedule. The most challenging part has been burning in new habits.  I take the train in with Teresa. Most mornings I'll where my workout stuff and do my workout early then shower up for work. The logistical challenge is remembering to bring everything you need for both activities and doing so either at night before you go to bed or in the morning before you head in.  So far I have forgotten, a belt, my office keys, my car keys, and my wallet and my shaving stuff – on different days this month.  No big deal – I just work around it.  One day this week I was throwing my workout stuff into my backpack – BTW I've found a use for the backpack that ASICS gave me – and I grabbed what I thought were my Hokas, but they ended up being a 6-year old pair of Brooks Launch that had been retired to lawn mowing long ago. I had an easy run on the schedule.  I just wore the old shoes.  I mean I ran a few hundred miles in those shoes at some point so I should be able to jog around the city in them for an hour!   See?  Smikle and muddle through.  It all works out.  I quick update of Buddy the old Wonder dog.  He's doing ok.  He's shrinking. Literally shrinking.  He appreciates the colder weather but he can't run much anymore.  His back end bothers him and he's slow getting up and down.  Just like me, he doesn't' know he's old.  He sleeps all day and gets bored still.  He's happy, but that's built into his DNA.  … Another product I want to give you a review on is a pair of Bluetooth Headphones I've been trying to kill.  I got these sent to me in June by a company called Jaybird Wireless. They are the X3 – sweat proof, secure fit.  I have not been able to kill them. You see my super-power is sweat.  Not just any sweat, toxic Chris sweat. You folks are privy to the kind of workouts I do in all kinds of weather. Most headphones I've used that claim to be sweat-proof are not Chris-Sweat-Proof.  They last a couple weeks and I kill them.  I have not been able to kill these. The closest I got was one long workout in July when I filled them with so much fluid that they sounded like they were underwater.  I thought that was it, but they bounced back.  They survived the sweat filled days of July and august. They survived multiple of those as long runs.  They survive the occasional rainy tempest – like the back half of the Wapack Trial race.  At this point I'm willing to concede that these things are tough.  The only thing I managed to kill was the little blue light that comes on when you put them in the charging cradle.  That does not come on anymore.  But they still charge. They come in an overly complex iPhone type collectors box packaging.  They have a tricky little USB charging cradle.  They have a companion iPhone audio program that has dozens of audio profile adjustments and other tweaky Millennial thingies which I ignored.  The default sound is fine.  They are on a flat wire that you can loop around the back of your neck.  They have multiple secure-fit ear thingies.  They work ok but I've been losing the little ear buds and I've found them hit or miss on the security side.  I've had my best luck jamming the earbud deep into my ears and looping the wire over my right ear to support the mic.  The challenge with this deep-jamming methodology is that they become totally noise cancelling which isn't always a good thing when you're running in traffic. The plastic wing-thingies that are supposed to grip onto the inside curve of your ears work, but I find them a bit stiff so that they make my ears sore after a while.  They are supposed to work for making calls.  When I've tried that the people on the other end can't hear me.  I'm probably doing something wrong.  The Bluetooth set up and sync works great. Actually, too well.  They will sync to my phone and my computer and my car and sometimes I have no idea what they are connecting to until I notice sound coming out.  I do love the hands-free, wire-free experience.  You can put your iPhone in a plastic bag and stick it in your pocket or in your backpack.  That's very convenient and safer for the iPhone.  They claim an 8 hour battery life.  I haven't taken them much beyond 4-5 hours but they made it that far. The bottom line here is that I tried to kill these headphones and couldn't.  I'm going to keep trying.  I do have some challenges keeping them in my ears but I do appreciate them and they have helped make some long runs much more enjoyable.  Again, I don't make any money off it, but the links are in the show notes. That's it.  I did have some lady offer me a mattress to test.  That's interesting, huh?  How exactly would I test it?  That's a topic for an entirely different podcast.  I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-374 – Jonathan Trains Hard to Qualify  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4374.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello, good morning maybe, and welcome to the RunRunLive Podcast episode 4-374, but who’s really counting anymore?  This is the endurance sports podcast where we dole out such useful tips as ‘don’t eat curry for lunch if you have a speed workout planned for the afternoon’  Good thing there’s a public restroom on the Esplanade where I run now.  That was like a scene from Alien.  Oh, sorry, that was a little rough right out of the gates wasn’t it?  The weather is finally turning colder now so we are getting some relief from the hot humid days we’ve suffered through all summer.  The leaves are doing their fall leaf thing.  I’m sitting in my home office typing on a new keyboard that arrived for my Surface.  I like this Surface. I’ve had it for 3 years now.  I use it like a laptop. It’s got an excellent form factor for travel.  It’s classified as a tablet so you can keep it on during takeoff and landing.  It does everything I need to do but my keyboard went wonky on me this week and started adding extra letters into my sentences. Today I have a chat with Jonathan who, at the time we had this conversation was training for a BQ attempt.  If I can manage it I’m going to do this as the first of a 3-part series.  He missed his goal at his first race by a couple minutes and is currently scheduled to try again in a couple weeks.  I think it would be interesting for you to see both the physical and emotional arc of missing your goal and extending your cycle to double down.  He’s got a great back story.  Check out the links in the show notes.  He’s a physician and was a pack-a-day 400+ guy in his residency and turned his health, and his life, around with endurance sports.  I’ve also got a quick race report for the Maine marathon I ran since last we talked and in section two a pep talk on using our endurance in life.  … I’m going to throw in a couple product reviews today.  The first one is some socks.  I’m a big believer in good athletic socks when you’re going long.  They help keep your feet healthy.  But, other than that I can run in just about any athletic sock.  I tend to like the short socks now.  I got like 10 pair from ASICS when I ran the New York City Marathon for them and they have survived very well. I typically tear through the big toe after a few months in regular socks.  I still have most of these, so they are pretty tough.  A couple weeks ago I got a couple pair of socks from an outfit called nice laundry.  Now, there is nothing super special about the tech socks they sent.  Good, tough tech material, reinforced in the heel and toe.  Good socks.  I don’t make any money off this but if you’re interested the link is in the show notes.  There is something very special about the second pair they sent me.  They are 1980’s style tube socks that are tech socks.  You know the ones I’m talking about.  Remember like Larry Bird style socks? Maybe 8 inches up the calf, white socks with the two colored stripes at the top?  Yeah, those.  Now I can show up at a race with my fashion-disaster short shorts AND a pair of 1980’s, retro tube socks to race in!  It totally completes my fashion disaster protocol.  Socks are the next thing.  Our over-financed friends in Silicon Valley have decide that socks are the next accessory.  We’ve done away with ties.  Have to find something else to differentiate yourself from the fashion herd.  It’s socks now.  Socks as a service.  On with the show. … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Maine Marathon - Voices of reason – the conversation Jonathan Lieberman My Story: During my residency I was 241 pounds, miserable, and knew something had to be done about my health. So I started slow and short, and revisited my past love for distance running and marathons. Eventually I was turned on to Ironman and found my new love! Teaching myself to swim in the hospital pool and riding a folding bike to work each day, I applied by lottery for the Ironman World Championship in Hawaii. On my 39th birthday, I was selected for and ultimately finished this race…having also completed my first Ironman in Lake Placid just 10 weeks earlier. Consequently, in 2012 I was honored to be chosen for the Runner’s World photo shoot issue (video). Training and competing - with *myself* - is my ultimate passion. It has enabled me to face and conquer life’s toughest challenges. Ironman has taught me that it doesn’t matter what you think, how you feel, or what you say in life - only what you *do*. I live this motto for my children. Section two – Smile and Muddle Through - Outro Ok my friends you have run very quickly to the end of episode 4-374 of the RunRunLive Podcast.  Let’s go for a cool-down and stretch a bit, shall we? After the Maine Marathon I decide to double down and run BayState in a couple weeks. It’s a flatish course design for qualifying.  I’ve qualified there twice.  I know the course.  My buddies Frank and Brian are running so Hopefully we can pace each other.  Based on the Maine marathon I’m in good enough shape to run a fast race on the right day.  I’m going to run the Groton Town Forest 10 miler tomorrow as a workout.  I’ll go out easy for the first 3 miles then race it in.  Should be fun. It’s a difficult course and one of my favorites.  It’s one of my club races and I do love to support the club.  I’ve adjusted to the new work schedule. The most challenging part has been burning in new habits.  I take the train in with Teresa. Most mornings I’ll where my workout stuff and do my workout early then shower up for work. The logistical challenge is remembering to bring everything you need for both activities and doing so either at night before you go to bed or in the morning before you head in.  So far I have forgotten, a belt, my office keys, my car keys, and my wallet and my shaving stuff – on different days this month.  No big deal – I just work around it.  One day this week I was throwing my workout stuff into my backpack – BTW I’ve found a use for the backpack that ASICS gave me – and I grabbed what I thought were my Hokas, but they ended up being a 6-year old pair of Brooks Launch that had been retired to lawn mowing long ago. I had an easy run on the schedule.  I just wore the old shoes.  I mean I ran a few hundred miles in those shoes at some point so I should be able to jog around the city in them for an hour!   See?  Smikle and muddle through.  It all works out.  I quick update of Buddy the old Wonder dog.  He’s doing ok.  He’s shrinking. Literally shrinking.  He appreciates the colder weather but he can’t run much anymore.  His back end bothers him and he’s slow getting up and down.  Just like me, he doesn’t’ know he’s old.  He sleeps all day and gets bored still.  He’s happy, but that’s built into his DNA.  … Another product I want to give you a review on is a pair of Bluetooth Headphones I’ve been trying to kill.  I got these sent to me in June by a company called Jaybird Wireless. They are the X3 – sweat proof, secure fit.  I have not been able to kill them. You see my super-power is sweat.  Not just any sweat, toxic Chris sweat. You folks are privy to the kind of workouts I do in all kinds of weather. Most headphones I’ve used that claim to be sweat-proof are not Chris-Sweat-Proof.  They last a couple weeks and I kill them.  I have not been able to kill these. The closest I got was one long workout in July when I filled them with so much fluid that they sounded like they were underwater.  I thought that was it, but they bounced back.  They survived the sweat filled days of July and august. They survived multiple of those as long runs.  They survive the occasional rainy tempest – like the back half of the Wapack Trial race.  At this point I’m willing to concede that these things are tough.  The only thing I managed to kill was the little blue light that comes on when you put them in the charging cradle.  That does not come on anymore.  But they still charge. They come in an overly complex iPhone type collectors box packaging.  They have a tricky little USB charging cradle.  They have a companion iPhone audio program that has dozens of audio profile adjustments and other tweaky Millennial thingies which I ignored.  The default sound is fine.  They are on a flat wire that you can loop around the back of your neck.  They have multiple secure-fit ear thingies.  They work ok but I’ve been losing the little ear buds and I’ve found them hit or miss on the security side.  I’ve had my best luck jamming the earbud deep into my ears and looping the wire over my right ear to support the mic.  The challenge with this deep-jamming methodology is that they become totally noise cancelling which isn’t always a good thing when you’re running in traffic. The plastic wing-thingies that are supposed to grip onto the inside curve of your ears work, but I find them a bit stiff so that they make my ears sore after a while.  They are supposed to work for making calls.  When I’ve tried that the people on the other end can’t hear me.  I’m probably doing something wrong.  The Bluetooth set up and sync works great. Actually, too well.  They will sync to my phone and my computer and my car and sometimes I have no idea what they are connecting to until I notice sound coming out.  I do love the hands-free, wire-free experience.  You can put your iPhone in a plastic bag and stick it in your pocket or in your backpack.  That’s very convenient and safer for the iPhone.  They claim an 8 hour battery life.  I haven’t taken them much beyond 4-5 hours but they made it that far. The bottom line here is that I tried to kill these headphones and couldn’t.  I’m going to keep trying.  I do have some challenges keeping them in my ears but I do appreciate them and they have helped make some long runs much more enjoyable.  Again, I don’t make any money off it, but the links are in the show notes. That’s it.  I did have some lady offer me a mattress to test.  That’s interesting, huh?  How exactly would I test it?  That’s a topic for an entirely different podcast.  I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Matt Llano, the 61-minute half marathoner and 2:12 marathoner, joins the CITIUS MAG Podcast to follow up his training partner Scott Fauble with his own insight into Frankfurt Marathon prep. Llano was sixth at last year's Olympic Marathon Trials but has racing sparingly since due to a string of injuries. Just eight months ago, Llano was in a full body cast and crutches so he tells us how he managed to come back from scratch. Llano details the severeness of the injuries and learning how to take care of his body while also craving the hardest of workouts. Llano pays tribute to David Torrence, who he was scheduled to see before the indoor 1,000m American record holder passed away unexpectedly at the age of 31. Some fun topics toward the end of the show include quite a bit of Bachelor and Bachelorette talk, Brittney Spears running in HOKAs, gluten free cookies and more. PSA: He's willing to pay for footage of Josh Cox on the Bachelorette. This week’s episode was brought to you by ROLL Recovery. The company was founded in Boulder, Colorado with one major goal: To design and build revolutionary products to help people recover faster and improve the quality of their life. They have thoughtfully designed products to keep you moving. Be happy. Be healthy. Check them out today. The photos and artwork for this episode were provided by Sarah Cotton, who is working on a documentary on NAZ Elite. Follow @oneeightythreepointfour on Instagram for updates on the film. On this week’s episode, I giveaway a R3 foot roller so find out how to do that in the episode and join the prediction contest before Sunday’s 5th Avenue Mile. Here is a synopsis of Matt’s recovery tips but listen to the episode for his in-depth answers: 1. Sleep. You'll be amazed at how much sleep Llano can cram into a day with a very early bedtime and naps throughout the day. 2. Eat healthy and clean but sometimes you can indulge yourself with a couple treats. 3. It's important to prioritize little things if running is important to you. -Don't be afraid to sacrifice some elements of your social life to chase goals. You can catch the latest episode of the podcast on iTunes so subscribe and leave a five-star review.

Der Trailgierig- Podcast ist der Podcast zum Blog http://trailgierig.com News und Informationen zum Thema Trailrunning Shownotes Episode 29 - Interviewfolge mit Michael Arend In dieser Folge erfährst du, warum sich Hokas und Lunas vertragen, warum Coretraining häufig überschätzt wird, Regeneration weh tun darf und welche Trainingshilfsmittel sinnvoll sind. Sei gespannt, es erwarten dich 90 Minuten geballter Information mit einem der besten Trailläufer Deutschlands, Michael Arend! Läuft bei mir Podcast: https://www.michael-arend.de/lbm/ Homepage: https://www.michael-arend.de Youtube: https://www.youtube.com/MichaelArendTraining https://www.uni-bielefeld.de/sport/arbeitsbereiche/ab_i/Texte/Ermittlung%20der%20MKHF%20und%20Festlegung%20der%20Trainingsbereiche%20für%20das%20Laufen_2007_06_04.pdf Einen interaktiven Mustertrainingsplan von Michael findest du im Blog! Rückmeldung und Anregungen gerne an ralph@trailgierig.de

The RunRunLive 4.0 Podcast Episode 4-369 – Vybarr and the Muse of Running  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4369.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends, and welcome to episode 4-369, of the RunRunLive Podcast.  Rolling into July and the dog days of summer.  I don't have any race reports for you this week, but I do have an excellent interview with Vybarr who wrote a book about running.  We have a great chat. I kicked the 5 at 5 project on July 1st!  So, I officially made it 32 days.  Now I'm playing around with some speedwork and getting ready to train for a fall race.  There are a couple I'm looking at.  Both reasonably flat.   My old Buddy Brian is back training again so we did a couple longish runs on the weekend. First one was out and about Groton with Frank.  Frank, Brian and I started marathon training together in the late 90's! It's cool to run with them.  Now that they've slowed down to my pace again.  Frank had that hip resurfacing that we talked about and Brian had a foot problem that caused him to take a year off.  We cranked out 14ish miles. This week, I met Brian and Ryan on the BayState course in Lowell and we did a loop around the river of another 14 miles.  It was hot, but we lucked out because they were having a triathlon in the river.  We got to refill our bottles a couple times.  We closed the last 1/3 of a mile pretty hard.  Felt good. My legs are in great shape and my aerobic fitness is good.  I just don't have and leg speed. I bought a pair of Brooks Launch off the internet for $60.  They are lighter and less cushion than the Hokas.  It's challenging to do speedwork in the Hoka Challengers because they are so squishy in the forefoot.  The launch are more responsive.  Takes a while to break them in and get comfortable after running in the Hokas for so long.  I ran to the local high school track the Wednesday after the fourth.  If you ever read any of my stories about track workouts – this is that track.  I have spent hundreds of miles there.  The old track was heavily used.  15 – 20 years ago I learned where every pot hole and puddle was.  I could run that  track in the dark.  A couple years ago they finally resurfaced it.  It was a nice new track.  Then I noticed it started getting cracks and grass was growing through it in places.  They called whoever installed it and made them do it again.  Now it's a new, new track. Anyhow I was curious as to my leg speed after not having done any speedwork for a couple years.  I ran down there.  Now, in my mind I eyeballed the distance and it felt like 2 – 2.5 miles.  Of course it's actually 3.5 miles from my house.  That's a bit of a warm up.  When I got there, I loosened up, stretched out and did mile as hard as I felt I could.   My legs felt like cement.  I was really dragging them, no pop.  I managed somewhere in the 6:30 mile range.  Not horribly disappointing.  I think the next big landmark for me in my slow slide into decrepitude will be when I can't run a 1600 in the pace I used to run a marathon at!  (My marathon PR is a 3:06:40 at Boston in 1998 – which is a 7:11 pace.)  Not to be discouraged, I went back down this week and did a set of 8 X 400 at an aggressive pace.  They came in around 1:35, which isn't bad, it's like a 6:15-6:20 pace, but what was encouraging is that I was able to feel that speed form.  Still not much pop, but good strength and form.  And I went back out Thursday in the rain and did a set of 800's at tempo pace, coming in around a 6:50 pace. I think in 3 weeks of speedwork I could get most of my pop back.  Not super-useful for marathon training, but at this point I'm really just benchmarking speed with effort and heartrate before I start my next training cycle.  Coach hates when I do useless speedwork.  … Did you see the post I put up about the Chinese scientist who demonstrated quantum entanglement this week?  I'll try to give you the summary. Forgive me, I'm not a physicist, but I have always liked particle physics for some reason.   This is the stuff that goes on sub-atomic or smaller than an atom.  Atom is a word that the Greeks made up because they theorized that if you took matter apart you'd eventually find the smallest building block.  From the Greeks up to the 20th century this was the atom.  Then smart mathematicians and physicists figured out that atoms where made up of smaller bits, and those smaller bits were made up of even smaller bits. “Turtles all the way down is the old joke about this, it's called ‘infinite regression'. And the physics, the way these particles interact with each other gets stranger all the time.  In quantum entanglement two particles, in this case photons, which are particles of light, are behaviorally connected regardless of the distance that separates them.   Meaning that if you do something to one of the particles, it also happens instantaneously to the entangled particle, NO MATTER WHERE THAT OTHER PARTCLE IS. Einstein called this “Spooky action at a distance” and said it could not be true because it violates known quantum physics.  The cool part is the instantaneous part.  This means that something is travelling faster than the speed of light, which breaks all the rules.  So anyhow the Chinese measured quantum entanglement between two photons last week.  One on earth and the other in a satellite in space. The SciFi part of this is that if you consider the entanglement a form of information or data, you could say, as the journalists did, that they transported a photon to space.  Pretty cool huh?  There's a lot we don't know and some of it is cool. Oh yeah – In section one I am sticking in chapter 9 from my marathonBQ audio book.  I had this guy with a great Midwest voice record it for me in his studio.  This is the version that's on audible.  This chapter is about what you need to bring with you if you're going to be doing speedwork down at the track.  Was thinking about this topic when I was down at the track this week. In section two I'll talk about dealing with uncertainty. On with the show! … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Yes, we are still working on setting up the separate podcast feed for the member's content.  Most recently I recorded and uploaded the first chapter of the zombie novel I've been writing for 30 years.  Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. Links are in the show notes and at RunRunLive.com … Section one – Chapter 9 from the Audible recording of MarathonBQ on what to bring to the track  - Voices of reason – the conversation Vybarr Cregan-Reid VYBARR CREGAN-REID is a Reader in English and Environmental Humanities at the University of Kent. He has a popular blog, , and has written on and been interviewed about running in major publications all over the world. He has also written numerous articles and essays for academic journals and a book on Victorian culture, Discovering Gilgamesh. Running is not just a sport. It reconnects us to our bodies and the places in which we live, breaking down our increasingly structured and demanding lives. It allows us to feel the world beneath our feet, lifts the spirit, lets our minds out to play, and helps us to slip away from the demands of the modern world. When Vybarr Cregan-Reid set out to discover why running means so much to so many, he began a journey which would take him out to tread London's cobbled streets, the boulevards of Paris, and down the crumbling alleyways of Ruskin's Venice. Footnotes transports you to the deserted shorelines of Seattle, the giant redwood forests of California, and to the world's most advanced running laboratories and research centers. Using debates in literature, philosophy, neuroscience, and biology, this book explores that simple human desire to run. Liberating and inspiring, Footnotes reminds us why feeling the earth beneath our feet is a necessary and healing part of our lives. "Here is a book in which the striding energy of the prose matches its subject."  ​— Iain Sinclair, author of American Smoke   "Wonderfully authoritative vindication of what ought to be a self-evident truth: that running should be about being alive, not being a consumer." — ​Richard Askwith, author of Running Free   "Insightful and intoxicating. Vybarr Cregan-Reid's book makes you take your shoes off and run through a world of ideas about nature." — Lynne Truss, author of Eats, Shoots and Leaves and A Certain Age   "Footnotes is a blazing achievement. It burns with restless energy as Cregan-Reid, alive, alert, wholly and gloriously present, sets out his manifesto that running makes us human" — Kate Norbury, author of The Fish Ladder … Section two – Uncertainty  -   Outro OK my friends, have read the collective works of end of episode 4-369 of the RunRunLive Podcast.  Good for you.  Since we last talked I took Buddy down for his annual checkup and shots.  He's healthy as he can be for an old man of 14 years old.   He loves the vet.  They give him food and say nice things to him. I told them he had gone totally deaf over the last 6 months. They said that's normal and if it didn't bother him, which it doesn't, then there's nothing to worry about.   It actually helps this time of year with the thunderstorms, fireworks and for some reason the coyotes being super vocal at night.  He's also lost 7-8 pounds since last year.  A lot of it is muscle mass from getting older.  He also leaned up running with me most days in June during the 5 at 5 project.  I noticed the same thing in my own body.  You just lose muscle mass as you get older.  I think I'm going to run the Portland Maine marathon on Oct. 1st.  That's a bit of a short training cycle for me but I'm in pretty good shape already.  If you want to come up it's a flat marathon in southern Maine.  Plenty of places to stay and we'll have some fun.  It's been weird rainy and cool weather into July now.  My Raspberries are coming in.  I get about a pint a day – even after the birds take their share.  With all the rain I'm having a mold issue.  My tomatoes are going gang busters.  We'll see if they fruit out well.  Need some hot weather for that.  … Had a bit of a long week this week.  We had lost a young family member in my wife's family.  Same age as my kids. It's always a tragedy when we lose the young.  Makes you think.  Rightly or wrongly it makes you reflect on your own life and your own family and the fragility of this life. Folks, hold those you love tightly.  Don't waste time on petty things.  Forget slights real and imagined.  Reach out and hold the people who need you.  Right now, today, you can do one thing.  You can turn on your love light and let it shine. I'll see you out there. And thank you for being my friend.    MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-369 – Vybarr and the Muse of Running  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4369.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends, and welcome to episode 4-369, of the RunRunLive Podcast.  Rolling into July and the dog days of summer.  I don’t have any race reports for you this week, but I do have an excellent interview with Vybarr who wrote a book about running.  We have a great chat. I kicked the 5 at 5 project on July 1st!  So, I officially made it 32 days.  Now I’m playing around with some speedwork and getting ready to train for a fall race.  There are a couple I’m looking at.  Both reasonably flat.   My old Buddy Brian is back training again so we did a couple longish runs on the weekend. First one was out and about Groton with Frank.  Frank, Brian and I started marathon training together in the late 90’s! It’s cool to run with them.  Now that they’ve slowed down to my pace again.  Frank had that hip resurfacing that we talked about and Brian had a foot problem that caused him to take a year off.  We cranked out 14ish miles. This week, I met Brian and Ryan on the BayState course in Lowell and we did a loop around the river of another 14 miles.  It was hot, but we lucked out because they were having a triathlon in the river.  We got to refill our bottles a couple times.  We closed the last 1/3 of a mile pretty hard.  Felt good. My legs are in great shape and my aerobic fitness is good.  I just don’t have and leg speed. I bought a pair of Brooks Launch off the internet for $60.  They are lighter and less cushion than the Hokas.  It’s challenging to do speedwork in the Hoka Challengers because they are so squishy in the forefoot.  The launch are more responsive.  Takes a while to break them in and get comfortable after running in the Hokas for so long.  I ran to the local high school track the Wednesday after the fourth.  If you ever read any of my stories about track workouts – this is that track.  I have spent hundreds of miles there.  The old track was heavily used.  15 – 20 years ago I learned where every pot hole and puddle was.  I could run that  track in the dark.  A couple years ago they finally resurfaced it.  It was a nice new track.  Then I noticed it started getting cracks and grass was growing through it in places.  They called whoever installed it and made them do it again.  Now it’s a new, new track. Anyhow I was curious as to my leg speed after not having done any speedwork for a couple years.  I ran down there.  Now, in my mind I eyeballed the distance and it felt like 2 – 2.5 miles.  Of course it’s actually 3.5 miles from my house.  That’s a bit of a warm up.  When I got there, I loosened up, stretched out and did mile as hard as I felt I could.   My legs felt like cement.  I was really dragging them, no pop.  I managed somewhere in the 6:30 mile range.  Not horribly disappointing.  I think the next big landmark for me in my slow slide into decrepitude will be when I can’t run a 1600 in the pace I used to run a marathon at!  (My marathon PR is a 3:06:40 at Boston in 1998 – which is a 7:11 pace.)  Not to be discouraged, I went back down this week and did a set of 8 X 400 at an aggressive pace.  They came in around 1:35, which isn’t bad, it’s like a 6:15-6:20 pace, but what was encouraging is that I was able to feel that speed form.  Still not much pop, but good strength and form.  And I went back out Thursday in the rain and did a set of 800’s at tempo pace, coming in around a 6:50 pace. I think in 3 weeks of speedwork I could get most of my pop back.  Not super-useful for marathon training, but at this point I’m really just benchmarking speed with effort and heartrate before I start my next training cycle.  Coach hates when I do useless speedwork.  … Did you see the post I put up about the Chinese scientist who demonstrated quantum entanglement this week?  I’ll try to give you the summary. Forgive me, I’m not a physicist, but I have always liked particle physics for some reason.   This is the stuff that goes on sub-atomic or smaller than an atom.  Atom is a word that the Greeks made up because they theorized that if you took matter apart you’d eventually find the smallest building block.  From the Greeks up to the 20th century this was the atom.  Then smart mathematicians and physicists figured out that atoms where made up of smaller bits, and those smaller bits were made up of even smaller bits. “Turtles all the way down is the old joke about this, it’s called ‘infinite regression’. And the physics, the way these particles interact with each other gets stranger all the time.  In quantum entanglement two particles, in this case photons, which are particles of light, are behaviorally connected regardless of the distance that separates them.   Meaning that if you do something to one of the particles, it also happens instantaneously to the entangled particle, NO MATTER WHERE THAT OTHER PARTCLE IS. Einstein called this “Spooky action at a distance” and said it could not be true because it violates known quantum physics.  The cool part is the instantaneous part.  This means that something is travelling faster than the speed of light, which breaks all the rules.  So anyhow the Chinese measured quantum entanglement between two photons last week.  One on earth and the other in a satellite in space. The SciFi part of this is that if you consider the entanglement a form of information or data, you could say, as the journalists did, that they transported a photon to space.  Pretty cool huh?  There’s a lot we don’t know and some of it is cool. Oh yeah – In section one I am sticking in chapter 9 from my marathonBQ audio book.  I had this guy with a great Midwest voice record it for me in his studio.  This is the version that’s on audible.  This chapter is about what you need to bring with you if you’re going to be doing speedwork down at the track.  Was thinking about this topic when I was down at the track this week. In section two I’ll talk about dealing with uncertainty. On with the show! … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years.  Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. Links are in the show notes and at RunRunLive.com … Section one – Chapter 9 from the Audible recording of MarathonBQ on what to bring to the track  - Voices of reason – the conversation Vybarr Cregan-Reid VYBARR CREGAN-REID is a Reader in English and Environmental Humanities at the University of Kent. He has a popular blog, , and has written on and been interviewed about running in major publications all over the world. He has also written numerous articles and essays for academic journals and a book on Victorian culture, Discovering Gilgamesh. Running is not just a sport. It reconnects us to our bodies and the places in which we live, breaking down our increasingly structured and demanding lives. It allows us to feel the world beneath our feet, lifts the spirit, lets our minds out to play, and helps us to slip away from the demands of the modern world. When Vybarr Cregan-Reid set out to discover why running means so much to so many, he began a journey which would take him out to tread London’s cobbled streets, the boulevards of Paris, and down the crumbling alleyways of Ruskin’s Venice. Footnotes transports you to the deserted shorelines of Seattle, the giant redwood forests of California, and to the world’s most advanced running laboratories and research centers. Using debates in literature, philosophy, neuroscience, and biology, this book explores that simple human desire to run. Liberating and inspiring, Footnotes reminds us why feeling the earth beneath our feet is a necessary and healing part of our lives. "Here is a book in which the striding energy of the prose matches its subject."  ​— Iain Sinclair, author of American Smoke   "Wonderfully authoritative vindication of what ought to be a self-evident truth: that running should be about being alive, not being a consumer." — ​Richard Askwith, author of Running Free   "Insightful and intoxicating. Vybarr Cregan-Reid's book makes you take your shoes off and run through a world of ideas about nature." — Lynne Truss, author of Eats, Shoots and Leaves and A Certain Age   "Footnotes is a blazing achievement. It burns with restless energy as Cregan-Reid, alive, alert, wholly and gloriously present, sets out his manifesto that running makes us human" — Kate Norbury, author of The Fish Ladder … Section two – Uncertainty  -   Outro OK my friends, have read the collective works of end of episode 4-369 of the RunRunLive Podcast.  Good for you.  Since we last talked I took Buddy down for his annual checkup and shots.  He’s healthy as he can be for an old man of 14 years old.   He loves the vet.  They give him food and say nice things to him. I told them he had gone totally deaf over the last 6 months. They said that’s normal and if it didn’t bother him, which it doesn’t, then there’s nothing to worry about.   It actually helps this time of year with the thunderstorms, fireworks and for some reason the coyotes being super vocal at night.  He’s also lost 7-8 pounds since last year.  A lot of it is muscle mass from getting older.  He also leaned up running with me most days in June during the 5 at 5 project.  I noticed the same thing in my own body.  You just lose muscle mass as you get older.  I think I’m going to run the Portland Maine marathon on Oct. 1st.  That’s a bit of a short training cycle for me but I’m in pretty good shape already.  If you want to come up it’s a flat marathon in southern Maine.  Plenty of places to stay and we’ll have some fun.  It’s been weird rainy and cool weather into July now.  My Raspberries are coming in.  I get about a pint a day – even after the birds take their share.  With all the rain I’m having a mold issue.  My tomatoes are going gang busters.  We’ll see if they fruit out well.  Need some hot weather for that.  … Had a bit of a long week this week.  We had lost a young family member in my wife’s family.  Same age as my kids. It’s always a tragedy when we lose the young.  Makes you think.  Rightly or wrongly it makes you reflect on your own life and your own family and the fragility of this life. Folks, hold those you love tightly.  Don’t waste time on petty things.  Forget slights real and imagined.  Reach out and hold the people who need you.  Right now, today, you can do one thing.  You can turn on your love light and let it shine. I’ll see you out there. And thank you for being my friend.    MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-362 – Rick Hoyt – a Running Life  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4362.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to Episode 4-362 of the RunRunLive Podcast.  Chris here.  I am criminally behind in my production schedule.  As some of you may have divined, especially those of you on LinkedIn, I changed gigs over the last couple months and am now back in startup land.  It's not my startup, but still the the urgency and lack of resources spills over.  (Humorous editor's note: Microsoft word tried to change ‘divined' to ‘deveined' which is something totally different.  That combined with being in my last few weeks of marathon training for Boston creates less space and opportunity to write and record.  The company is out of Silicon Valley, (of course), and I'm out of Boston so there's a 3-hour time change.  Even thought you'd think you'd be able to adjust your work days, it always seems to add 3 or more hours to the day.  It reminds me of when I had a job where I had to contend with Boston's infamous traffic.  I devised a plan to go in a couple hours early to beat the traffic and then leave a couple hours early on the back end of the day to beat the traffic again.  What really ended up happening was I'd go in early, get caught up in the day, and end up going home late after the traffic.  I'm sure there's some math we could use there to make everyone's lives simpler.  The way we have arranged it everyone's whims always line up.  For example, let's say you're sitting at work on a warm Friday in June and you think “I know, I'll leave early and get a jump on driving to the Cape for the weekend!” You can bet that there are a couple hundred thousand people having that same thought at that same time and you will be soon sucking C02 with them on Route 6.  I'm sure all of this will be solved when the impartial Artificial Intelligence of the robot overlords takes over.  But, will we miss it?  Will we someday be writing long, sorrowful poems in praise of a good traffic jam?  How it brought our families together and made the fabric of society stronger?  How did I get down this rat hole? Oh, yeah.  It's Saturday Morning and It's snowing.  It's been snowing for 24 hours and it's April first.  Last time we got this kind of spring weather two weeks before the Boston Marathon was 2006.  It ended up being 85 degrees at the starting line that year.  Today I bring you a RunRunLive podcast exclusive.  An interview with Rick Hoyt.  Rick has run almost twice as many Boston marathons as I have and I'm running my 19th this year.  I am thrilled to be able to ask him questions directly.  My favorite Hoyt story is how Dick and Rick pushed their way into the Boston Marathon.  The Boston Athletic Association of the late 1970's would not be considered an ‘open-minded' organization.  They were steadfast in their belief that the Boston Marathon was a traditional race.  You had to qualify.  You had to be a man.  You had to pass a physical and be a ‘real' able-bodied athlete to get in.  Dick tried to get in and they wouldn't let him.  They thought they had a good barrier to entry that he wouldn't be able to get over.  They told him that he had to qualify, not only in his age group, but in Rick's age group as well.  At the time this meant Dick had to run better than a 2:50 marathon with Rick.  Dick didn't whine about it.  He didn't sue them.  Instead he trained and ran a 2:45 qualifying race pushing Rick.  This was before racing chairs existed.  This was before the first running boom.  These guys were breaking new ground.  They were all alone.  Their dogged persistence, their unassuming commitment to the sport, their grit earned them a spot on the starting line in Hopkinton.  The way they did it also earned the respect of the running world and opened a door for a generation of runners.  They were pioneers who caused change.  They caused change by living that change.  So that's the context of our interview today.  In section one I'll go deep into how I do a pace run on the treadmill.  In section two, I'm going to give you an audio recording of the 2nd most read blog post I ever wrote, a chapter from my first book, called “Running with Buddy”.  This will give you a good lead in for the sentiment going into our next show which will include an interview with Luaren Fern Watts about her new book, Gizelle's Bucket List.    After we last spoke I attempted a 22 mile tempo run on the Boston course.  Frank and I did an out and back from Ashland, around mile 4, to Wellesley mile 15, right before the dip down into Newton Lower Falls.  This is the so-called ‘flat' portion of the course.  I'm always surprised at just how not-flat it is.  It's rolling hills.  Nothing major, but some good pulls when you're racing.  I was rolling off a hard week with a lot of miles. The plan was to run an hour in zone 2, then drop to race pace -5 for an hour and a half then do 5 minute on/off zone 3 surges for the last half hour.  My legs were heavy going in from the big week.  I ran 7 miles the day before and a set of hill repeats on the Friday.  It was around freezing and overcast to drizzly.  We didn't see as many runners out as we thought we might.  When we hit the hour mark I dropped into what felt like race pace to me, but my pacing ability proved to be clueless.  I was shooting for around 8 minute miles but we were clocking 7:30's and 7:40's.  At the end of each mile I'd say ‘Oh crap' and let Frank lead for a while and we'd manage an 8:05.  Then I'd drop back into the 7:30's.  It was a pacing disaster! We hung in there trying to find race pace until around the 18 mile mark my wheels fell off.  We were climbing a long hill and my legs just went dead and said ‘no mas'.  This was about an hour into the pace part of the run.  I let Frank go and tried to find a pace I could manage and recover a bit.  I managed some to bash it out in the low 8's with a couple of walk breaks.  I finished up with over 22 miles and over 3 hours of decent effort.  I even recovered a bit in the last mile.  All-in-all I wasn't horribly disappointed. It's another brick in the wall and a good race-specific workout and a good reminder of just how deceptively nasty that Boston course is with its constant rolling hills. Then I jumped on a plane to Silicon Valley.  Spent the week out there that nicely coincided with a rest week, although I did manage to run up a 1,500 foot mountain behind my hotel twice.  Now I'm finishing up my last hard week and tuning up for the big show.  I'm off the beer and seeing how far I can get my weight down for the race, which adds to the stress of it all!  I made some poor nutritional choices in Cali and have been hovering around 180, which isn't horrible for me.  This week I've stayed on top of it better and am down around 175.  Those 5-10 pounds make a huge difference for me on race day.  Especially where my current bottleneck is my legs not my engine.  Taking a few extra pounds off my quads will buy me a couple extra miles at race pace on Patriot's day.  … And the weather continues to not cooperate.  We are in the midst of yet another storm here 2-weeks out.  My day got away from me yesterday and I ended up doing a hill repeat session at dusk in the slush.  Now normal people might think, “hey, the sun is setting, it's 33 degrees out and alternating rain and snow, I think I'll skip that hill workout.”  But, I think, “Here are the marathon gods putting another challenge in front of me.  Here is another opportunity for me to rise to the occasion.  To do what others will not.  And that has some merit to it.  I kitted up quickly, before I lost my nerve, and headed out through the trails to a secluded road behind my house with a nice hill.  The woods were quite peaceful.  The snow/ice was a couple inches deep but nice and granular, like running on beach gravel.  There was no wind, and it was quite beautiful with the hiss of the sleet in the tree tops.  The hill repeats themselves were a bit tricky.  I had 3 sets of 5 X 40 seconds.  It was snowing fairly hard.  There was slush on the road.  It was maybe an inch deep on the shoulders, but the tire paths from the occasional car were relatively clean with just a skim of icy slush.  There were parts where the melt water was running in streams down the hill.  The question in my mind was where would I get the most traction?  The tire tracks?  The slush?  The shoulders?  I opted for the tire tracks.  It was slick and I had to run a bit flat footed. I couldn't really toe off with any vigor.  The trick was to find the places where the road was cracked or lined because these irregularities provided a bit of a traction point.  When the occasional car passed, I'd drift over to the slushy shoulder mid repeat.  That wasn't bad either because there was barks and sticks and dirt under the slush on the shoulder that could give you some traction.  But you had to run through the deep stuff and got much wetter feet.  I switched back to my old Hokas for the outing so as not to abuse my race shoes. And you know what?  It wasn't that bad.  I got my workout done and felt like a total stud.  I felt like I ‘won' somehow.  That's the lesson here my friends.  You make your own rules in this world.  Don't let the slush storms of life cause you to miss a workout.  On with the show. I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. I'll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don't have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Yes, we are still working on setting up the separate podcast feed for the member's content.  Most recently I recorded and uploaded the first chapter of the zombie novel I've been writing for 30 years.  Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. Links are in the show notes and at RunRunLive.com … Section one – Treadmill pace run - Voices of reason – the conversation Rick Hoyt – Team Hoyt   The Early Years Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick's brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a “normal” life. This was just the beginning of Dick and Judy's quest for Rick's inclusion in community, sports, education and one day, the workplace. Dick and Judy soon realized that though Rick couldn't walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick's physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child. After providing concrete evidence of Rick's intellect and ability to learn like everyone else, Dick and Judy needed to find a way to help Rick communicate for himself. With $5,000 in 1972 and a skilled group of engineers at Tufts University, an interactive computer was built for Rick. This computer consisted of a cursor being used to highlight every letter of the alphabet. Once the letter Rick wanted was highlighted, he was able to select it by just a simple tap with his head against a head piece attached to his wheelchair. When the computer was originally first brought home, Rick surprised everyone with his first words. Instead of saying, “Hi, Mom,” or “Hi, Dad,” Rick's first “spoken” words were: “Go, Bruins!” The Boston Bruins were in the Stanley Cup finals that season. It was clear from that moment on, that Rick loved sports and followed the game just like anyone else. In 1975, at the age of 13, Rick was finally admitted into public school. After high school, Rick attended Boston University, and he graduated with a degree in Special Education in 1993. Dick retired in 1995 as a Lt. Colonel from the Air National Guard, after serving his country for 37 years. The Beginning of Team Hoyt In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, “Dad, when I'm running, it feels like I'm not handicapped.” This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days. In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage). Rick was once asked, if he could give his father one thing, what would it be? Rick responded, “The thing I'd most like is for my dad to sit in the chair and I would push him for once.” The 2009 Boston Marathon was officially Team Hoyt's 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race. 2013 was going to be Dick and Rick's last Boston Marathon together, but they were not able to finish due to the bombings. They vowed to be back in 2014 to finish "Boston Strong" with all the other runners, which they did; stopping many times along the 26.2 distance to take photos and shake hands of the many well wishers, and finishing with several of the runners from their Hoyt Foundation Boston Marathon team. Dick and Rick will continue to do shorter distances races and triathlons together, and teammate Bryan Lyons will be taking over in pushing Rick in the 2015 Boston Marathon. Bryan and Rick ran some local races together this year, and will start training for Boston after the holidays, doing a half marathon in Carlsbad, CA in January, as well as, other local half marathons and races. Neither Dick or Rick are ready to retire yet. The Team Hoyt Theme Song “Run!” By the Ted Painter Band It's available for download at  as are other songs and information about the band.   It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band.  Incidentally, I'm also a member of Team Hoyt and have been running with Nick Draper, a 27 year old man with a similar disability as Rick, for the last 3 and a half years.  This will be our 4th Boston marathon and 16th marathon.  We also do triathlons.  If interested, you can learn more about "Team In the Nick of Time" at  Thanks for your interest in the song, Chris.   Take care, Ted Section two Running with Buddy - The Mid-Packer's Lament: A collection of running stories with a view from the middle of the pack Paperback – November 21, 2005 by  (Author) Outro Alright my friends.  I'm running out of daylight so I have to get this show out the door! You have slip-slided through the snow and slush to the end of episode 4-362 of the RunRunLive Podcast.  Like I mentioned, next week we talk about dogs! Going to the dogs.  I love my old dog.  He's lying on the floor by the door here with me as I write.  He's bored.  He's wearing one of the ridiculous shirts Teresa bought for him.   The music in the Rick Hoyt interview today was the The Team Hoyt Theme Song “Run!” By the Ted Painter Band.  I got permission to use it from Ted who also runs pushing Nick for Team Hoyt Boston Marathon team- they do sub 3 hour marathons and this will be their 3rd or 4th Boston together. It's available for download at  as are other songs and information about the band.   To learn more about Ted and Nick search for “Team in the Nick of Time” on Facebook – or find the link in the show notes. It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band.  "Team In the Nick of Time" at  I just assume at this point that everyone knows what I'm talking about but I guess it wouldn't kill me to give you a quick review.  I post the text of all these shows on my website, .  You can also click on the show in your podcast player and all the links and notes and text are in the actual show file.  That's what I mean when I say – it's in the show notes.  I would appreciate any contribution to my Team Hoyt fund you can make. The crowdrise link is ironically enough, in the show notes.    … I told you my hill-repeats-in-the-slush story.  Let me tell you another story from this week where the evil gods of marathon chaos beat me.  Tuesday I had one of those 13 mile pace runs on the calendar.  I had it scheduled for mid-morning. I had a gap in my schedule and weather window where it would warm up a little and before it started raining.  Of course calls got rescheduled and things went sideways and I couldn't get out.  I repositioned it for early afternoon.  The challenge for me with this kind of run is I'm looking at close to 2 full hours out on the road.  It's hard to squeeze into a day.  And that 2 hours is just the running part.  I should have done it early morning but I was still recovering from West Coast jet lag.  Early afternoon comes and I'm still at my desk.  Now it's getting dark and it's raining.  I'd squeeze in a regular run in these conditions but a 2 hour tempo run in the pitch black rain, not really.  I didn't have the right clothes with me or a headlamp.  But, I had a flash of inspiration.  I still have the key card for the gym at my old office.  I had to pick up Teresa later so I would drive to the treadmill, knock out this run and get to the train.  I ended up getting to the treadmill after 6 and had to take some potty breaks, etc. but was getting the work out done.  Then around 8:00PM I'm 8 miles in, 2 miles into that last 5 hard zone 4 miles and I notice I'm the only one in there and the cleaning staff is in.  I look at the clock, and I look at the cleaning lady and it turns out the gym closes at 8:00!  That was it.  I got my 8 miles in and didn't concede defeat as much as called it a draw.  The evil marathon gods of entropy and chaos didn't let me complete my planned workout, but I did get an 8 mile tempo run in.  We'll call it a tie. Because sometimes.  Even when you really hang in there.  When you make the extra effort.  The chaos and entropy still wins.  Just go down swinging. And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-362 – Rick Hoyt – a Running Life  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4362.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to Episode 4-362 of the RunRunLive Podcast.  Chris here.  I am criminally behind in my production schedule.  As some of you may have divined, especially those of you on LinkedIn, I changed gigs over the last couple months and am now back in startup land.  It’s not my startup, but still the the urgency and lack of resources spills over.  (Humorous editor’s note: Microsoft word tried to change ‘divined’ to ‘deveined’ which is something totally different.  That combined with being in my last few weeks of marathon training for Boston creates less space and opportunity to write and record.  The company is out of Silicon Valley, (of course), and I’m out of Boston so there’s a 3-hour time change.  Even thought you’d think you’d be able to adjust your work days, it always seems to add 3 or more hours to the day.  It reminds me of when I had a job where I had to contend with Boston’s infamous traffic.  I devised a plan to go in a couple hours early to beat the traffic and then leave a couple hours early on the back end of the day to beat the traffic again.  What really ended up happening was I’d go in early, get caught up in the day, and end up going home late after the traffic.  I’m sure there’s some math we could use there to make everyone’s lives simpler.  The way we have arranged it everyone’s whims always line up.  For example, let’s say you’re sitting at work on a warm Friday in June and you think “I know, I’ll leave early and get a jump on driving to the Cape for the weekend!” You can bet that there are a couple hundred thousand people having that same thought at that same time and you will be soon sucking C02 with them on Route 6.  I’m sure all of this will be solved when the impartial Artificial Intelligence of the robot overlords takes over.  But, will we miss it?  Will we someday be writing long, sorrowful poems in praise of a good traffic jam?  How it brought our families together and made the fabric of society stronger?  How did I get down this rat hole? Oh, yeah.  It’s Saturday Morning and It’s snowing.  It’s been snowing for 24 hours and it’s April first.  Last time we got this kind of spring weather two weeks before the Boston Marathon was 2006.  It ended up being 85 degrees at the starting line that year.  Today I bring you a RunRunLive podcast exclusive.  An interview with Rick Hoyt.  Rick has run almost twice as many Boston marathons as I have and I’m running my 19th this year.  I am thrilled to be able to ask him questions directly.  My favorite Hoyt story is how Dick and Rick pushed their way into the Boston Marathon.  The Boston Athletic Association of the late 1970’s would not be considered an ‘open-minded’ organization.  They were steadfast in their belief that the Boston Marathon was a traditional race.  You had to qualify.  You had to be a man.  You had to pass a physical and be a ‘real’ able-bodied athlete to get in.  Dick tried to get in and they wouldn’t let him.  They thought they had a good barrier to entry that he wouldn’t be able to get over.  They told him that he had to qualify, not only in his age group, but in Rick’s age group as well.  At the time this meant Dick had to run better than a 2:50 marathon with Rick.  Dick didn’t whine about it.  He didn’t sue them.  Instead he trained and ran a 2:45 qualifying race pushing Rick.  This was before racing chairs existed.  This was before the first running boom.  These guys were breaking new ground.  They were all alone.  Their dogged persistence, their unassuming commitment to the sport, their grit earned them a spot on the starting line in Hopkinton.  The way they did it also earned the respect of the running world and opened a door for a generation of runners.  They were pioneers who caused change.  They caused change by living that change.  So that’s the context of our interview today.  In section one I’ll go deep into how I do a pace run on the treadmill.  In section two, I’m going to give you an audio recording of the 2nd most read blog post I ever wrote, a chapter from my first book, called “Running with Buddy”.  This will give you a good lead in for the sentiment going into our next show which will include an interview with Luaren Fern Watts about her new book, Gizelle’s Bucket List.    After we last spoke I attempted a 22 mile tempo run on the Boston course.  Frank and I did an out and back from Ashland, around mile 4, to Wellesley mile 15, right before the dip down into Newton Lower Falls.  This is the so-called ‘flat’ portion of the course.  I’m always surprised at just how not-flat it is.  It’s rolling hills.  Nothing major, but some good pulls when you’re racing.  I was rolling off a hard week with a lot of miles. The plan was to run an hour in zone 2, then drop to race pace -5 for an hour and a half then do 5 minute on/off zone 3 surges for the last half hour.  My legs were heavy going in from the big week.  I ran 7 miles the day before and a set of hill repeats on the Friday.  It was around freezing and overcast to drizzly.  We didn’t see as many runners out as we thought we might.  When we hit the hour mark I dropped into what felt like race pace to me, but my pacing ability proved to be clueless.  I was shooting for around 8 minute miles but we were clocking 7:30’s and 7:40’s.  At the end of each mile I’d say ‘Oh crap’ and let Frank lead for a while and we’d manage an 8:05.  Then I’d drop back into the 7:30’s.  It was a pacing disaster! We hung in there trying to find race pace until around the 18 mile mark my wheels fell off.  We were climbing a long hill and my legs just went dead and said ‘no mas’.  This was about an hour into the pace part of the run.  I let Frank go and tried to find a pace I could manage and recover a bit.  I managed some to bash it out in the low 8’s with a couple of walk breaks.  I finished up with over 22 miles and over 3 hours of decent effort.  I even recovered a bit in the last mile.  All-in-all I wasn’t horribly disappointed. It’s another brick in the wall and a good race-specific workout and a good reminder of just how deceptively nasty that Boston course is with its constant rolling hills. Then I jumped on a plane to Silicon Valley.  Spent the week out there that nicely coincided with a rest week, although I did manage to run up a 1,500 foot mountain behind my hotel twice.  Now I’m finishing up my last hard week and tuning up for the big show.  I’m off the beer and seeing how far I can get my weight down for the race, which adds to the stress of it all!  I made some poor nutritional choices in Cali and have been hovering around 180, which isn’t horrible for me.  This week I’ve stayed on top of it better and am down around 175.  Those 5-10 pounds make a huge difference for me on race day.  Especially where my current bottleneck is my legs not my engine.  Taking a few extra pounds off my quads will buy me a couple extra miles at race pace on Patriot’s day.  … And the weather continues to not cooperate.  We are in the midst of yet another storm here 2-weeks out.  My day got away from me yesterday and I ended up doing a hill repeat session at dusk in the slush.  Now normal people might think, “hey, the sun is setting, it’s 33 degrees out and alternating rain and snow, I think I’ll skip that hill workout.”  But, I think, “Here are the marathon gods putting another challenge in front of me.  Here is another opportunity for me to rise to the occasion.  To do what others will not.  And that has some merit to it.  I kitted up quickly, before I lost my nerve, and headed out through the trails to a secluded road behind my house with a nice hill.  The woods were quite peaceful.  The snow/ice was a couple inches deep but nice and granular, like running on beach gravel.  There was no wind, and it was quite beautiful with the hiss of the sleet in the tree tops.  The hill repeats themselves were a bit tricky.  I had 3 sets of 5 X 40 seconds.  It was snowing fairly hard.  There was slush on the road.  It was maybe an inch deep on the shoulders, but the tire paths from the occasional car were relatively clean with just a skim of icy slush.  There were parts where the melt water was running in streams down the hill.  The question in my mind was where would I get the most traction?  The tire tracks?  The slush?  The shoulders?  I opted for the tire tracks.  It was slick and I had to run a bit flat footed. I couldn’t really toe off with any vigor.  The trick was to find the places where the road was cracked or lined because these irregularities provided a bit of a traction point.  When the occasional car passed, I’d drift over to the slushy shoulder mid repeat.  That wasn’t bad either because there was barks and sticks and dirt under the slush on the shoulder that could give you some traction.  But you had to run through the deep stuff and got much wetter feet.  I switched back to my old Hokas for the outing so as not to abuse my race shoes. And you know what?  It wasn’t that bad.  I got my workout done and felt like a total stud.  I felt like I ‘won’ somehow.  That’s the lesson here my friends.  You make your own rules in this world.  Don’t let the slush storms of life cause you to miss a workout.  On with the show. I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to yet another Blue Apron or Hello Fresh ad.  As a matter of fact, stop being lazy and go shop for your own food.  We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years.  Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. Links are in the show notes and at RunRunLive.com … Section one – Treadmill pace run - Voices of reason – the conversation Rick Hoyt – Team Hoyt   The Early Years Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick’s brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a “normal” life. This was just the beginning of Dick and Judy’s quest for Rick’s inclusion in community, sports, education and one day, the workplace. Dick and Judy soon realized that though Rick couldn’t walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick’s physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child. After providing concrete evidence of Rick’s intellect and ability to learn like everyone else, Dick and Judy needed to find a way to help Rick communicate for himself. With $5,000 in 1972 and a skilled group of engineers at Tufts University, an interactive computer was built for Rick. This computer consisted of a cursor being used to highlight every letter of the alphabet. Once the letter Rick wanted was highlighted, he was able to select it by just a simple tap with his head against a head piece attached to his wheelchair. When the computer was originally first brought home, Rick surprised everyone with his first words. Instead of saying, “Hi, Mom,” or “Hi, Dad,” Rick’s first “spoken” words were: “Go, Bruins!” The Boston Bruins were in the Stanley Cup finals that season. It was clear from that moment on, that Rick loved sports and followed the game just like anyone else. In 1975, at the age of 13, Rick was finally admitted into public school. After high school, Rick attended Boston University, and he graduated with a degree in Special Education in 1993. Dick retired in 1995 as a Lt. Colonel from the Air National Guard, after serving his country for 37 years. The Beginning of Team Hoyt In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, “Dad, when I’m running, it feels like I’m not handicapped.” This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days. In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage). Rick was once asked, if he could give his father one thing, what would it be? Rick responded, “The thing I’d most like is for my dad to sit in the chair and I would push him for once.” The 2009 Boston Marathon was officially Team Hoyt’s 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race. 2013 was going to be Dick and Rick's last Boston Marathon together, but they were not able to finish due to the bombings. They vowed to be back in 2014 to finish "Boston Strong" with all the other runners, which they did; stopping many times along the 26.2 distance to take photos and shake hands of the many well wishers, and finishing with several of the runners from their Hoyt Foundation Boston Marathon team. Dick and Rick will continue to do shorter distances races and triathlons together, and teammate Bryan Lyons will be taking over in pushing Rick in the 2015 Boston Marathon. Bryan and Rick ran some local races together this year, and will start training for Boston after the holidays, doing a half marathon in Carlsbad, CA in January, as well as, other local half marathons and races. Neither Dick or Rick are ready to retire yet. The Team Hoyt Theme Song “Run!” By the Ted Painter Band It's available for download at  as are other songs and information about the band.   It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band.  Incidentally, I'm also a member of Team Hoyt and have been running with Nick Draper, a 27 year old man with a similar disability as Rick, for the last 3 and a half years.  This will be our 4th Boston marathon and 16th marathon.  We also do triathlons.  If interested, you can learn more about "Team In the Nick of Time" at  Thanks for your interest in the song, Chris.   Take care, Ted Section two Running with Buddy - The Mid-Packer's Lament: A collection of running stories with a view from the middle of the pack Paperback – November 21, 2005 by  (Author) Outro Alright my friends.  I’m running out of daylight so I have to get this show out the door! You have slip-slided through the snow and slush to the end of episode 4-362 of the RunRunLive Podcast.  Like I mentioned, next week we talk about dogs! Going to the dogs.  I love my old dog.  He’s lying on the floor by the door here with me as I write.  He’s bored.  He’s wearing one of the ridiculous shirts Teresa bought for him.   The music in the Rick Hoyt interview today was the The Team Hoyt Theme Song “Run!” By the Ted Painter Band.  I got permission to use it from Ted who also runs pushing Nick for Team Hoyt Boston Marathon team- they do sub 3 hour marathons and this will be their 3rd or 4th Boston together. It's available for download at  as are other songs and information about the band.   To learn more about Ted and Nick search for “Team in the Nick of Time” on Facebook – or find the link in the show notes. It was written by yours truly and band members John Prunier and Kat Duffey, recorded in Nashville and Harford, CT. and performed by the Ted Painter Band.  "Team In the Nick of Time" at  I just assume at this point that everyone knows what I’m talking about but I guess it wouldn’t kill me to give you a quick review.  I post the text of all these shows on my website, .  You can also click on the show in your podcast player and all the links and notes and text are in the actual show file.  That’s what I mean when I say – it’s in the show notes.  I would appreciate any contribution to my Team Hoyt fund you can make. The crowdrise link is ironically enough, in the show notes.    … I told you my hill-repeats-in-the-slush story.  Let me tell you another story from this week where the evil gods of marathon chaos beat me.  Tuesday I had one of those 13 mile pace runs on the calendar.  I had it scheduled for mid-morning. I had a gap in my schedule and weather window where it would warm up a little and before it started raining.  Of course calls got rescheduled and things went sideways and I couldn’t get out.  I repositioned it for early afternoon.  The challenge for me with this kind of run is I’m looking at close to 2 full hours out on the road.  It’s hard to squeeze into a day.  And that 2 hours is just the running part.  I should have done it early morning but I was still recovering from West Coast jet lag.  Early afternoon comes and I’m still at my desk.  Now it’s getting dark and it’s raining.  I’d squeeze in a regular run in these conditions but a 2 hour tempo run in the pitch black rain, not really.  I didn’t have the right clothes with me or a headlamp.  But, I had a flash of inspiration.  I still have the key card for the gym at my old office.  I had to pick up Teresa later so I would drive to the treadmill, knock out this run and get to the train.  I ended up getting to the treadmill after 6 and had to take some potty breaks, etc. but was getting the work out done.  Then around 8:00PM I’m 8 miles in, 2 miles into that last 5 hard zone 4 miles and I notice I’m the only one in there and the cleaning staff is in.  I look at the clock, and I look at the cleaning lady and it turns out the gym closes at 8:00!  That was it.  I got my 8 miles in and didn’t concede defeat as much as called it a draw.  The evil marathon gods of entropy and chaos didn’t let me complete my planned workout, but I did get an 8 mile tempo run in.  We’ll call it a tie. Because sometimes.  Even when you really hang in there.  When you make the extra effort.  The chaos and entropy still wins.  Just go down swinging. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-343 – Susie Chan – Endurance Runner  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4343.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-343 of the RunRunLive Podcast.  Today we talk with author UK Ultra-runner Susie Chan, and by ‘we' I mean Alex.  Alex caught up with her and I did the editing.  Susie's story has all the elements that we see when we talk about the transformational power of endurance sports.  She was living her life,not in a good place physically or mentally.  She ran a race, caught the bug and then dove quickly into the deep end with ultras and stage races – reporting it all on social media (as is often the case these days).  I love the story she tells about not having even run a marathon yet and signing up for the Marathon de Sables – Which is a 7-day ultra stage race across the Sahara.  We've talked to people who have run this on the show – like Ray Zahab – it's definitely not for an amateur.  They lost two guys there one year in a sand storm.  There you go! If you take Susie as your data point then all you have to do is wake up one morning and start running ultras.  Easy peasy.  In section one I'm going to talk about what to do when you are struggling in a run.  Because I've been struggling recently.  In section two we'll chat a bit about telling a story into the future and using that to create a different outcome.  … Happy 4th of July!  I stayed home over the long weekend here in the states. Didn't do much. Got a couple runs in and a long bike ride.  Hung out with my family. Unclogged a couple drains in the house.  Yes, I have basic plumbing skills.  I might be the last generation of men who can do a little plumbing, a little carpentry, a little forestry and whatever else needs to be done.  That being said, the stuff we used to learn from our fathers' you can now get from YouTube.  Monday, on the fourth of July itself Teresa and I dug out my old canoe (see what I did there?) and took it out onto the Concord River.  We put in in Bedford and paddled up to the Old North Bridge in Concord. That's where Minuteman National Park is.  That whole section of the river is park so it's quite arboreal.  It was nice.  We talked about Thoreau.  One of his books was “” and other stuff.  Not as hard as running down the Grand Canyon but a very nice few hours in the sun.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Why don't I take the cheaters way out and instead of thinking up my own salient content to ease you into the episode proper I'll quote that crazy old philosophe Thoreau hisself… “It is worth the while to make a voyage up this stream, if you go no farther than Sudbury, only to see how much country there is in the rear of us : great hills, and a hundred brooks, and farmhouses, and barns, and haystacks, you never saw before, and men everywhere ; Sudbury, that is Southborough men, and Wayland, and Nine-Acre-Corner men, and Bound Rock, where four towns bound on a rock in the river, Lincoln, Wayland, Sudbury, Concord . Many waves are there agitated by the wind, keeping nature fresh, the spray blowing in your face, reeds and rushes waving ; ducks by the hundred, all uneasy in the surf, in the raw wind, just ready to rise, and now going off with a clatter and a whistling like riggers straight for Labrador, flying against the stiff gale with reefed wings, or else circling round first, with all their paddles briskly moving, just over the surf, to reconnoitre you before they leave these parts ; gulls wheeling overhead, muskrats swimming for dear life, wet and cold, with no fire to warm them by that you know of, their labored homes rising here and there like haystacks ; and countless mice and moles and winged titmice along the sunny, windy shore; cranberries tossed on the waves and heaving up on the beach, their little red skiffs beating about among the alders ; - such healthy natural tumult as proves the last day is not yet at hand.” HDT On with the show. Section one – When easy runs are hard - Voices of reason – the conversation Susie Chan Hi I'm Susie and I like to run. I have run races from 1 mile to 100 miles. I began running quite late in life to get a bit healthier. Since stumbling over my first finish line in a race in 2010 I have gone on to run thousands of miles in training and in races.  My favourite races are multistage ultras, these are races over multiple days and miles. Highlights of my races have included two Marathon des Sables (setting off with the elites in 2015) Thames Path 100 and Boston Marathon. I do the odd bit of cycling and swimming too. I'm happiest running with my friends on the trails. Contact me for public speaking, kit chat and any questions! UPCOMING EVENTS: Beyond the Ultimate's Jungle Ultra Gevena Marathon 2016 Sierra Leone Marathon 2016 Pacer at London Marathon 2016 North Downs Way 50 New York Marathon 2016 Winter Wonderland Section two Telling your story out into the future - Outro Well my friends you decided to get up off the couch and run across the Sahara Desert to the end of Episode 4-343 of the RunRunLive Podcast.  Hope you're enjoying your summers.  Or your winter if you're in the other side of the planet.  If you were on Jupiter where NASA just successfully dropped the Juno probe into orbit your summer would be 1083 days long.  And the Europeans would still take most of it off.  I'm close to pulling the trigger on a trail marathon in Indianapolis for July 31st.  Even though I've been feeling less-than-awesome in my running lately I figure I can just casually run it for fun.  I don't have an Indy Marathon yet and both my sisters live there.   We have an office there too.  I need to get out! Do something! Then I'm going to do the Wapack Trail race.  That's Labor Day weekend.  You should come up and do it.  It's 18 miles on technical mountain trails.  A real hoot.  I guarantee it's different than anything else you've ever run! Then I have the Spartan Beast.  Which I'm not excited about but I'll do it.  And finally I told coach I'd run the Portland marathon with him in October.  I did the Hood to Coast relay out there last year but I don't think that counts as a state marathon? … So, like I said I've really felt like crap in my runs.  Basically since I had pneumonia in May.  I'm tired and my paces are off.  I noticed my HR spiking a bit at the end of runs.  I called my cardiologist and they asked me to wear a 24 hour monitor.  I've been wearing it for a couple weeks now.  It's a giant pain in the …  It consists of three electrodes that you stick to your chest.  One above your left breast and then another two, one under each breast.  I'd post a picture but no one needs to see that.  Oh, the horror.  Then the three wires run down to a small pendant that you keep in your pocket or clip to your belt.  It's like the size of a pager.  (For you millennials, pagers were texting devices before we had cell phones. In old movies from the 80's and 90's you'll see doctors wearing them.) The companion piece is an android cell phone. The pendant track smy heart and sends any weirdness to the cell phone via Bluetooth.  The cell phone then shoots that data off to the main office – where someone is watching.  This is all well and good but I don't think the designers had me in mind when they designed the rig.  When I'm trail running this time of year I sweat.  A lot.  I've managed to sweat off the electrodes in a few of my runs.  Which is unfortunate because if there is anything nefarious going on with my heart it's going to be at the end of a run.  I'm working with it.  I found a way to run the wires up through the neck of my shirt and clip them to my camelback for yesterday's 2-hour sweat fest and that kept the electrodes in place for the whole outing.  I don't think they are seeing anything.  Which is good news and bad news.  Good news may be it's not the heart.  Bad news is now I have to figure out what it is! … I got a couple new pair of shoes too.  I bought a new pair of trail Mizunos.  I've never owned a pair of mizunos.  They are basic neutral cushion shoes with an aggressive tread.  The toebox was a little tight but my foot usually wins that battle.  I bought a pair of Hoka Challenger 2's for the road.  I was trying to break in a pair of New Balance that I had picked up dirt cheap at the outlet store but they just weren't working.  They were New Balances version of a Hoka-like shoe.  Light and responsive but I couldn't get used to the heel drop.  I got the Hokas which are last year's model for $84 and I know they work for me. Like running on clouds! Because no matter how crappy your training is going, you can always use a new pair of shoes, right? Susie is a great example of someone seizing control of her life. She became the captain of her ship.  We all have that capability.  No matter whether we are 20 or 60.  Whether your boat is a cloth coracle or a party yacht.  It's all good. Thoreau in his canoe.  You and I in our dinghies.  Grab an oar or a paddle and I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-343 – Susie Chan – Endurance Runner  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4343.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-343 of the RunRunLive Podcast.  Today we talk with author UK Ultra-runner Susie Chan, and by ‘we’ I mean Alex.  Alex caught up with her and I did the editing.  Susie’s story has all the elements that we see when we talk about the transformational power of endurance sports.  She was living her life,not in a good place physically or mentally.  She ran a race, caught the bug and then dove quickly into the deep end with ultras and stage races – reporting it all on social media (as is often the case these days).  I love the story she tells about not having even run a marathon yet and signing up for the Marathon de Sables – Which is a 7-day ultra stage race across the Sahara.  We’ve talked to people who have run this on the show – like Ray Zahab – it’s definitely not for an amateur.  They lost two guys there one year in a sand storm.  There you go! If you take Susie as your data point then all you have to do is wake up one morning and start running ultras.  Easy peasy.  In section one I’m going to talk about what to do when you are struggling in a run.  Because I’ve been struggling recently.  In section two we’ll chat a bit about telling a story into the future and using that to create a different outcome.  … Happy 4th of July!  I stayed home over the long weekend here in the states. Didn’t do much. Got a couple runs in and a long bike ride.  Hung out with my family. Unclogged a couple drains in the house.  Yes, I have basic plumbing skills.  I might be the last generation of men who can do a little plumbing, a little carpentry, a little forestry and whatever else needs to be done.  That being said, the stuff we used to learn from our fathers’ you can now get from YouTube.  Monday, on the fourth of July itself Teresa and I dug out my old canoe (see what I did there?) and took it out onto the Concord River.  We put in in Bedford and paddled up to the Old North Bridge in Concord. That’s where Minuteman National Park is.  That whole section of the river is park so it’s quite arboreal.  It was nice.  We talked about Thoreau.  One of his books was “” and other stuff.  Not as hard as running down the Grand Canyon but a very nice few hours in the sun.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Why don’t I take the cheaters way out and instead of thinking up my own salient content to ease you into the episode proper I’ll quote that crazy old philosophe Thoreau hisself… “It is worth the while to make a voyage up this stream, if you go no farther than Sudbury, only to see how much country there is in the rear of us : great hills, and a hundred brooks, and farmhouses, and barns, and haystacks, you never saw before, and men everywhere ; Sudbury, that is Southborough men, and Wayland, and Nine-Acre-Corner men, and Bound Rock, where four towns bound on a rock in the river, Lincoln, Wayland, Sudbury, Concord . Many waves are there agitated by the wind, keeping nature fresh, the spray blowing in your face, reeds and rushes waving ; ducks by the hundred, all uneasy in the surf, in the raw wind, just ready to rise, and now going off with a clatter and a whistling like riggers straight for Labrador, flying against the stiff gale with reefed wings, or else circling round first, with all their paddles briskly moving, just over the surf, to reconnoitre you before they leave these parts ; gulls wheeling overhead, muskrats swimming for dear life, wet and cold, with no fire to warm them by that you know of, their labored homes rising here and there like haystacks ; and countless mice and moles and winged titmice along the sunny, windy shore; cranberries tossed on the waves and heaving up on the beach, their little red skiffs beating about among the alders ; - such healthy natural tumult as proves the last day is not yet at hand.” HDT On with the show. Section one – When easy runs are hard - Voices of reason – the conversation Susie Chan Hi I'm Susie and I like to run. I have run races from 1 mile to 100 miles. I began running quite late in life to get a bit healthier. Since stumbling over my first finish line in a race in 2010 I have gone on to run thousands of miles in training and in races.  My favourite races are multistage ultras, these are races over multiple days and miles. Highlights of my races have included two Marathon des Sables (setting off with the elites in 2015) Thames Path 100 and Boston Marathon. I do the odd bit of cycling and swimming too. I'm happiest running with my friends on the trails. Contact me for public speaking, kit chat and any questions! UPCOMING EVENTS: Beyond the Ultimate's Jungle Ultra Gevena Marathon 2016 Sierra Leone Marathon 2016 Pacer at London Marathon 2016 North Downs Way 50 New York Marathon 2016 Winter Wonderland Section two Telling your story out into the future - Outro Well my friends you decided to get up off the couch and run across the Sahara Desert to the end of Episode 4-343 of the RunRunLive Podcast.  Hope you’re enjoying your summers.  Or your winter if you’re in the other side of the planet.  If you were on Jupiter where NASA just successfully dropped the Juno probe into orbit your summer would be 1083 days long.  And the Europeans would still take most of it off.  I’m close to pulling the trigger on a trail marathon in Indianapolis for July 31st.  Even though I’ve been feeling less-than-awesome in my running lately I figure I can just casually run it for fun.  I don’t have an Indy Marathon yet and both my sisters live there.   We have an office there too.  I need to get out! Do something! Then I’m going to do the Wapack Trail race.  That’s Labor Day weekend.  You should come up and do it.  It’s 18 miles on technical mountain trails.  A real hoot.  I guarantee it’s different than anything else you’ve ever run! Then I have the Spartan Beast.  Which I’m not excited about but I’ll do it.  And finally I told coach I’d run the Portland marathon with him in October.  I did the Hood to Coast relay out there last year but I don’t think that counts as a state marathon? … So, like I said I’ve really felt like crap in my runs.  Basically since I had pneumonia in May.  I’m tired and my paces are off.  I noticed my HR spiking a bit at the end of runs.  I called my cardiologist and they asked me to wear a 24 hour monitor.  I’ve been wearing it for a couple weeks now.  It’s a giant pain in the …  It consists of three electrodes that you stick to your chest.  One above your left breast and then another two, one under each breast.  I’d post a picture but no one needs to see that.  Oh, the horror.  Then the three wires run down to a small pendant that you keep in your pocket or clip to your belt.  It’s like the size of a pager.  (For you millennials, pagers were texting devices before we had cell phones. In old movies from the 80’s and 90’s you’ll see doctors wearing them.) The companion piece is an android cell phone. The pendant track smy heart and sends any weirdness to the cell phone via Bluetooth.  The cell phone then shoots that data off to the main office – where someone is watching.  This is all well and good but I don’t think the designers had me in mind when they designed the rig.  When I’m trail running this time of year I sweat.  A lot.  I’ve managed to sweat off the electrodes in a few of my runs.  Which is unfortunate because if there is anything nefarious going on with my heart it’s going to be at the end of a run.  I’m working with it.  I found a way to run the wires up through the neck of my shirt and clip them to my camelback for yesterday’s 2-hour sweat fest and that kept the electrodes in place for the whole outing.  I don’t think they are seeing anything.  Which is good news and bad news.  Good news may be it’s not the heart.  Bad news is now I have to figure out what it is! … I got a couple new pair of shoes too.  I bought a new pair of trail Mizunos.  I’ve never owned a pair of mizunos.  They are basic neutral cushion shoes with an aggressive tread.  The toebox was a little tight but my foot usually wins that battle.  I bought a pair of Hoka Challenger 2’s for the road.  I was trying to break in a pair of New Balance that I had picked up dirt cheap at the outlet store but they just weren’t working.  They were New Balances version of a Hoka-like shoe.  Light and responsive but I couldn’t get used to the heel drop.  I got the Hokas which are last year’s model for $84 and I know they work for me. Like running on clouds! Because no matter how crappy your training is going, you can always use a new pair of shoes, right? Susie is a great example of someone seizing control of her life. She became the captain of her ship.  We all have that capability.  No matter whether we are 20 or 60.  Whether your boat is a cloth coracle or a party yacht.  It’s all good. Thoreau in his canoe.  You and I in our dinghies.  Grab an oar or a paddle and I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Altras, Salomons, Brooks, Skechers, and Hokas, oh my. Join us this week as we talk about shoes we’ve worn and loved (or not) on the trails.  Angela updates us on her recent run on the North Fork 50 course, and Melissa issues a plea for advice on trail running shoes with aggressive outsoles. Thanks for … Continue reading Episode 14: Shoe talk

Altras, Salomons, Brooks, Skechers, and Hokas, oh my. Join us this week as we talk about shoes we’ve worn and loved (or not) on the trails.  Angela updates us on her recent run on the North Fork 50 course, and Melissa issues a plea for advice on trail running shoes with aggressive outsoles. Thanks for … Continue reading Episode 14: Shoe talk

The RunRunLive 4.0 Podcast Episode 4-330 – Passer-by and telling stories (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4330.mp3]Link epi4330.mp3Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussellMarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/Hello and welcome to episode 4-330 of the RunRunLive Podcast. This week I have a chat with Matt about his experience recording the MarathonBQ audio book for Audible. I haven't got the green light from audible yet. They are still processing the finished product – which is a good sign because if they have issues with audio production they get right back to you. I was interested in chatting with Matt about what it was like to be on his side of the table recording my words and about the conversational story telling medium that podcasting has become. Podcast have become, or maybe they always were, the glue in community building. There's really not much of a leap between you and I talking right now and the shaman telling stories as the firelight dances on the puebla walls in prehistory. It's a human thing. In Section One we're going to discuss how to come back from having the flu in the middle of your training cycle. In Section two we'll talk about the good and bad of setting big hairy goals. I raced the Rock n Roll Phoenix marathon last Sunday. As a story telling experiment I journaled my thoughts the morning before the race, the day after and then two days after. I'm going to drop them in here to see if it gives you some insight into the runner's mind. …It's 6:00 AM local time. I'm in a nice Renaissance hotel on East Adams Street about 6 blocks from the start line. The race starts at 7:50 for some odd reason. I'll leave here around 6:30 – 6:45 and jog over for my warm up. It looks to be about ½ a mile. When this podcast drops we will know the results of this race. Right now we do not. I stand once more staring into the abyss that is long distance running.I've been suffering from taper madness for the better part of two weeks. I have been terrified of this race all week. My friends look to me and shake their heads. How can YOU be terrified of a race? Haven't you done this 50 times? Didn't you write a book about this?That doesn't keep my mind from running around in circles like a cage of rabid weasels. I sit here in the stench of menthol that rises from my old legs and I am fine. The test is here and the waiting is over. Now all that is left is a few hours of honest suffering. Status? I got in a few great weeks of speed training in the fall with some decent mileage. I broke out of that schedule in December to run some races. I switched to a couple weeks of long tempo and some decent core work to tune up for this race. I have no injuries and nothing is bothering me. On a scale of 1 -10 I feel like I'm about a 7.5 in terms of fitness. I feel a bit heavy but I've stayed off the scale. The gym at work flooded just days after it opened from the remodeling. Instead of step-ups runs I closed out my training with some shorter fartlek runs. In some of these I saw signs of life. I tapered well, if not a bit too deeply but I wanted to make sure my legs were fresh for this effort. I sit here in this hotel with my wife gently snoring behind me and it is almost time to go. I've got my old wine-soaked Hokas, short shorts, my Squannacook singlet and a Boston Marathon hat. I'll carry a bottle of UCan in one hand and some gels and endurolytes in the other. It's 46 degrees and clear. The road stretches out before me. It's time to step into the arena. …Monday morning – A bed and Breakfast outside Sedona, AZ. My legs ache. My quads especially. I'm up early because of the time change and also because of the unsettling ache in my legs. I don't know if that's an honest ache from the effort in the race or my legs got pummeled from the awful form I betrayed in those last few miles.I had nothing yesterday. Nothing. If I was my coach I'd wonder about mental commitment and whether I was just failing to embrace effort. But that wasn't it. I wasn't even close to the point where I would have to call on some deeper strength to tip the scales. I wasn't even close. I warmed up well. I fueled. I was slotted comfortably in Corral #1. It was a small race for a city marathon. Like most of these Rock n Roll races the masses run the 1/2. We were out and running free right off the line. The course was wide city streets and no hassles with crowding at all. I fell into my race strategy and discipline right away. I was running within earshot of Eric the 3:30 pacer. He was pushing a 7:55ish pace that would give us 90 seconds of buffer for the high miles. I haven't downloaded the data yet but it felt like a low to mid-zone 3 effort. The weather was mid 40's with a slight breeze as the sun came up. I wasn't working too hard but I did notice the sweat dripping from my hat by mile 4. You have to pay attention to that in a desert race because you can get dehydrated before you know it. I was sucking on my bottle of UCan and my energy was nice and level. At the 10k I took a couple seconds to fish out an endurolyte salt pill to stay ahead of the electrolyte loss – Another thing you have to watch in the desert. Mile 10 was a long barely perceptible uphill pull and I noticed my effort level going up a bit. I kept noticing my legs weren't feeling so great. Especially my quads and the little uphill had them protesting. I tried relaxing out my stride but I couldn't figure out how to clear the fatigue. That's what it was. Fatigue. Not cramps, fatigue. Like that feeling you get when you've done 20 weighted walking lunges and you have to do 5 more. That burning fatigue. Around 11.5 miles I knew my goal was not going to be met on this day. I thanked the pacer and wished everyone good luck and tried to find a comfortable running pace. The rest of the race played out like so many bad marathons I have run. Slower and slower paces. More and longer walk breaks. Your classic 15 min positive split. And those last few miles hurt. My legs were cooked. I'm feeling it today. When you look around for things to blame, for excuses you talk about injuries or fueling or weather. For a mid-packer all those things are 5-percenters. All those things might be worth 5-10 minutes in your goal time. The only thing that really makes a difference in your racing is training. I don't think the volume and intensity of my training was lacking but I think the consistency and the timing was bad. I was all over the place with my training in December and raced too much. I feel guilty when I fail at these races. It's been such a long time since my last good race in 2011. That was over 15 marathons ago. I remember that day and the fact that it really wasn't that hard of an effort. It was coming off a decent winter of training but nothing special. I had the world in my hands that day at Boston. It's so far away now I wonder if that was really me. I wonder if that me even exists anymore. I wonder what the point is. I feel like a pretender. Maybe it's time to take up golf. Maybe this sport has taught me all it can. On my desk at home is a charity entry for the greatest marathon in the world. When I get home I'll fill it out and send it in without the qualification time. I'll join my friends for my 18th spring run up to the great race. On April 18th I'll be standing on Main Street in Hopkinton. I'll bring with me the best training cycle I am capable of. I'll lose the weight. I'll work the legs. I'll do exactly what my coach tells me. It's on to Boston. On with the show! Section one - Running TipsComing back from the flu - http://runrunlive.com/coming-back-from-the-fluVoices of reason – the conversationMatt – Passers-by http://passersby.libsyn.com/https://itunes.apple.com/us/podcast/passers-by-passers-by-podcast/id1037890127?mt=2Matthew McDonough is a Podcaster and father hailing from Michigan. Matthew hosts the Passers-by Podcast, the podcast where a random guest comes on and tells their story. Section twoThe peril of the big goal - http://runrunlive.com/the-power-and-peril-of-setting-big-goalsOutro - Closing commentsMarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/Well, my friends, apparently you have failed on you r time goal but you have successfully made it to the end of episode 4-330 of the RunRunLive podcast. I'm going to drop one more journal entry on you and we'll head for the exits. I'm still looking for contributions for my Team Hoyt campaign for Boston 2016 if you can spare a dime. Registration for the Groton Road Race is open. April 24th 2016. Come up and say ‘hi' – it's our 25th anniversary. Wednesday Morning. Navajo Casino. Sitting in the coffee café listening to Dire Straits and waiting for the sun and my wife to get up. On a call this morning I was asked about the race. “When did you know?” “How did it go down?” “How are you feeling now?” “What are your plans now?” I'm quite at peace with my race and in general. That was somewhere around my 51st marathon. I would guess 75-80% of them have gone like this. Where I went in wondering what my fitness was and found out that it wasn't what I thought. It's a bit of a bell curve when you get enough races under your belt. And I mean races. Not the meandering parades that is becoming more and more the norm. For me a race means that I'm going to run my best time on that day with the fitness I have. If I'm racing I'm racing for time and the measuring stick I use is the Boston qualification standard. It doesn't mean completing the 26.2 miles for the sake of a party and a pat on the back. But that's a whole other conversation. My point is; when you're racing a small percent of the time you are going to show up and have a great day. On those days it comes easily and you run above and beyond your training. Another small percent of the time you get the truly awful performance where you pull a muscle or have a cramp and the whole thing collapses into an ugly death march to the finish. On these days you run below the capabilities of your training. For the majority of my races it has just been work. Where the work starts early and the weight of the effort wears you down. It is not your day. You slow down and take the disappointment because it is what you have on that day. You end up asking those questions and trying to figure out what went wrong. Like your performances the majority of the fault lies not in the long tail items of weather, sleep, nutrition or any of the other thousands of influencers on performance. The majority of your race performance is due to your training. Your training has the largest influence on how you perform on that day. Thus, my training was bad. Not bad in the sense that I didn't get enough volume or intensity. Bad in the sense that my timing was poor, I raced too much and I wasn't consistent or focused. I didn't peak well and I wasted all those miles. How do I feel? What do I do next? I was emotionally wrapped up in this race because I've been chasing this time for 5 years now and it's starting to weigh on me. I also like to make races emotionally important to me because I find that urgency helps me focus my energy. It helps to ‘care deeply' about the results. It helps to take that attitude into a race. It makes me less likely to give up. I do understand that it's just a race. I do understand that it is not a judgment on me as a person and I don't take it personally. One race doesn't weigh on my self-worth. Emotionally, in my animal brain I get the disappointment, frustration and anger, but detached in my big brain I see it not as failure but as another data point from which to learn and improve. That being said I want to make promises that I can keep. It is always a challenging game in life to dangle that carrot far enough in front that you have to stretch and grow to reach it but not too far in front that you create a wash and rinse cycle of false expectations and failure. We're on to Boston. And we'll see you out there. …Tuesday Morning I got up early to watch the sun rise over the South Rim of the Grand Canyon. It was spectacular. Really something. I decided I at least needed to run a little bit of the trail down into the canyon. The Bright Angel trail head was right behind our cabin. It was 18 degrees out, which I wasn't expecting. I put on 5 shirts under the finisher's jacket from the race. I had tossed my cloth gloves during the race so I had to wear my dress gloves. The long switch backs clinging to the cliff face were covered in a packed snow. It wasn't too bad. I was bit worried it would be sheer ice and all I had were the wine soaked Hokas – not really trail shoes. The descent was easy and I just kept my stride short and steady. I passed through rock tunnels and past petroglyphs high on the canyon walls. I decide to turn around after less than two miles because I didn't want to get in trouble with the wrong shoes, no water, no food and my quads still sore from the marathon. Even so it was probably 1,000 feet of drop. Turning around and heading back up I was forced into a run-hike cadence almost immediately. The canyon rim is at about the same altitude as Denver and the air is pretty thin. I had to step aside to let a couple of mule trains pass. As I was pushing up out of the trail the day hikers were starting their descents and stepped aside with wide eyed wonder to see me churning up the path towards them. They apparently thought I had run up from the bottom. You look at something like the canyon that was worn down over millions of years of patient effort by the Colorado River and plate tectonics. Man can dig holes and move dirt with tractors but rain and melting snow can move continents with patient ablation. I thought about my life and my running and how happy I was to be that 53 year old guy running up out of the canyon on an icy trail to the astonishment of travelers. Maybe it's that same patient, consistent work that will allow us all to leave behind immense and beautiful works of art, each in our own way. My advice to you today is to just keep doing what you're doing. Don't worry about the results. Don't worry if no one except the mule deer and jack rabbit know and notice and – l'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/Http://www.marathonbq.comhttp://runrunlive.com/my-books

The RunRunLive 4.0 Podcast Episode 4-330 – Passer-by and telling stories (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4330.mp3]Link epi4330.mp3Team Hoyt Boston 2016 Campaign -> https://www.crowdrise.com/teamhoytbostonmarath/fundraiser/christopherrussellMarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/Hello and welcome to episode 4-330 of the RunRunLive Podcast. This week I have a chat with Matt about his experience recording the MarathonBQ audio book for Audible. I haven’t got the green light from audible yet. They are still processing the finished product – which is a good sign because if they have issues with audio production they get right back to you. I was interested in chatting with Matt about what it was like to be on his side of the table recording my words and about the conversational story telling medium that podcasting has become. Podcast have become, or maybe they always were, the glue in community building. There’s really not much of a leap between you and I talking right now and the shaman telling stories as the firelight dances on the puebla walls in prehistory. It’s a human thing. In Section One we’re going to discuss how to come back from having the flu in the middle of your training cycle. In Section two we’ll talk about the good and bad of setting big hairy goals. I raced the Rock n Roll Phoenix marathon last Sunday. As a story telling experiment I journaled my thoughts the morning before the race, the day after and then two days after. I’m going to drop them in here to see if it gives you some insight into the runner’s mind. …It’s 6:00 AM local time. I’m in a nice Renaissance hotel on East Adams Street about 6 blocks from the start line. The race starts at 7:50 for some odd reason. I’ll leave here around 6:30 – 6:45 and jog over for my warm up. It looks to be about ½ a mile. When this podcast drops we will know the results of this race. Right now we do not. I stand once more staring into the abyss that is long distance running.I’ve been suffering from taper madness for the better part of two weeks. I have been terrified of this race all week. My friends look to me and shake their heads. How can YOU be terrified of a race? Haven’t you done this 50 times? Didn’t you write a book about this?That doesn’t keep my mind from running around in circles like a cage of rabid weasels. I sit here in the stench of menthol that rises from my old legs and I am fine. The test is here and the waiting is over. Now all that is left is a few hours of honest suffering. Status? I got in a few great weeks of speed training in the fall with some decent mileage. I broke out of that schedule in December to run some races. I switched to a couple weeks of long tempo and some decent core work to tune up for this race. I have no injuries and nothing is bothering me. On a scale of 1 -10 I feel like I’m about a 7.5 in terms of fitness. I feel a bit heavy but I’ve stayed off the scale. The gym at work flooded just days after it opened from the remodeling. Instead of step-ups runs I closed out my training with some shorter fartlek runs. In some of these I saw signs of life. I tapered well, if not a bit too deeply but I wanted to make sure my legs were fresh for this effort. I sit here in this hotel with my wife gently snoring behind me and it is almost time to go. I’ve got my old wine-soaked Hokas, short shorts, my Squannacook singlet and a Boston Marathon hat. I’ll carry a bottle of UCan in one hand and some gels and endurolytes in the other. It’s 46 degrees and clear. The road stretches out before me. It’s time to step into the arena. …Monday morning – A bed and Breakfast outside Sedona, AZ. My legs ache. My quads especially. I’m up early because of the time change and also because of the unsettling ache in my legs. I don’t know if that’s an honest ache from the effort in the race or my legs got pummeled from the awful form I betrayed in those last few miles.I had nothing yesterday. Nothing. If I was my coach I’d wonder about mental commitment and whether I was just failing to embrace effort. But that wasn’t it. I wasn’t even close to the point where I would have to call on some deeper strength to tip the scales. I wasn’t even close. I warmed up well. I fueled. I was slotted comfortably in Corral #1. It was a small race for a city marathon. Like most of these Rock n Roll races the masses run the 1/2. We were out and running free right off the line. The course was wide city streets and no hassles with crowding at all. I fell into my race strategy and discipline right away. I was running within earshot of Eric the 3:30 pacer. He was pushing a 7:55ish pace that would give us 90 seconds of buffer for the high miles. I haven’t downloaded the data yet but it felt like a low to mid-zone 3 effort. The weather was mid 40’s with a slight breeze as the sun came up. I wasn’t working too hard but I did notice the sweat dripping from my hat by mile 4. You have to pay attention to that in a desert race because you can get dehydrated before you know it. I was sucking on my bottle of UCan and my energy was nice and level. At the 10k I took a couple seconds to fish out an endurolyte salt pill to stay ahead of the electrolyte loss – Another thing you have to watch in the desert. Mile 10 was a long barely perceptible uphill pull and I noticed my effort level going up a bit. I kept noticing my legs weren’t feeling so great. Especially my quads and the little uphill had them protesting. I tried relaxing out my stride but I couldn’t figure out how to clear the fatigue. That’s what it was. Fatigue. Not cramps, fatigue. Like that feeling you get when you’ve done 20 weighted walking lunges and you have to do 5 more. That burning fatigue. Around 11.5 miles I knew my goal was not going to be met on this day. I thanked the pacer and wished everyone good luck and tried to find a comfortable running pace. The rest of the race played out like so many bad marathons I have run. Slower and slower paces. More and longer walk breaks. Your classic 15 min positive split. And those last few miles hurt. My legs were cooked. I’m feeling it today. When you look around for things to blame, for excuses you talk about injuries or fueling or weather. For a mid-packer all those things are 5-percenters. All those things might be worth 5-10 minutes in your goal time. The only thing that really makes a difference in your racing is training. I don’t think the volume and intensity of my training was lacking but I think the consistency and the timing was bad. I was all over the place with my training in December and raced too much. I feel guilty when I fail at these races. It’s been such a long time since my last good race in 2011. That was over 15 marathons ago. I remember that day and the fact that it really wasn’t that hard of an effort. It was coming off a decent winter of training but nothing special. I had the world in my hands that day at Boston. It’s so far away now I wonder if that was really me. I wonder if that me even exists anymore. I wonder what the point is. I feel like a pretender. Maybe it’s time to take up golf. Maybe this sport has taught me all it can. On my desk at home is a charity entry for the greatest marathon in the world. When I get home I’ll fill it out and send it in without the qualification time. I’ll join my friends for my 18th spring run up to the great race. On April 18th I’ll be standing on Main Street in Hopkinton. I’ll bring with me the best training cycle I am capable of. I’ll lose the weight. I’ll work the legs. I’ll do exactly what my coach tells me. It’s on to Boston. On with the show! Section one - Running TipsComing back from the flu - http://runrunlive.com/coming-back-from-the-fluVoices of reason – the conversationMatt – Passers-by http://passersby.libsyn.com/https://itunes.apple.com/us/podcast/passers-by-passers-by-podcast/id1037890127?mt=2Matthew McDonough is a Podcaster and father hailing from Michigan. Matthew hosts the Passers-by Podcast, the podcast where a random guest comes on and tells their story. Section twoThe peril of the big goal - http://runrunlive.com/the-power-and-peril-of-setting-big-goalsOutro - Closing commentsMarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/Well, my friends, apparently you have failed on you r time goal but you have successfully made it to the end of episode 4-330 of the RunRunLive podcast. I’m going to drop one more journal entry on you and we’ll head for the exits. I’m still looking for contributions for my Team Hoyt campaign for Boston 2016 if you can spare a dime. Registration for the Groton Road Race is open. April 24th 2016. Come up and say ‘hi’ – it’s our 25th anniversary. Wednesday Morning. Navajo Casino. Sitting in the coffee café listening to Dire Straits and waiting for the sun and my wife to get up. On a call this morning I was asked about the race. “When did you know?” “How did it go down?” “How are you feeling now?” “What are your plans now?” I’m quite at peace with my race and in general. That was somewhere around my 51st marathon. I would guess 75-80% of them have gone like this. Where I went in wondering what my fitness was and found out that it wasn’t what I thought. It’s a bit of a bell curve when you get enough races under your belt. And I mean races. Not the meandering parades that is becoming more and more the norm. For me a race means that I’m going to run my best time on that day with the fitness I have. If I’m racing I’m racing for time and the measuring stick I use is the Boston qualification standard. It doesn’t mean completing the 26.2 miles for the sake of a party and a pat on the back. But that’s a whole other conversation. My point is; when you’re racing a small percent of the time you are going to show up and have a great day. On those days it comes easily and you run above and beyond your training. Another small percent of the time you get the truly awful performance where you pull a muscle or have a cramp and the whole thing collapses into an ugly death march to the finish. On these days you run below the capabilities of your training. For the majority of my races it has just been work. Where the work starts early and the weight of the effort wears you down. It is not your day. You slow down and take the disappointment because it is what you have on that day. You end up asking those questions and trying to figure out what went wrong. Like your performances the majority of the fault lies not in the long tail items of weather, sleep, nutrition or any of the other thousands of influencers on performance. The majority of your race performance is due to your training. Your training has the largest influence on how you perform on that day. Thus, my training was bad. Not bad in the sense that I didn’t get enough volume or intensity. Bad in the sense that my timing was poor, I raced too much and I wasn’t consistent or focused. I didn’t peak well and I wasted all those miles. How do I feel? What do I do next? I was emotionally wrapped up in this race because I’ve been chasing this time for 5 years now and it’s starting to weigh on me. I also like to make races emotionally important to me because I find that urgency helps me focus my energy. It helps to ‘care deeply’ about the results. It helps to take that attitude into a race. It makes me less likely to give up. I do understand that it’s just a race. I do understand that it is not a judgment on me as a person and I don’t take it personally. One race doesn’t weigh on my self-worth. Emotionally, in my animal brain I get the disappointment, frustration and anger, but detached in my big brain I see it not as failure but as another data point from which to learn and improve. That being said I want to make promises that I can keep. It is always a challenging game in life to dangle that carrot far enough in front that you have to stretch and grow to reach it but not too far in front that you create a wash and rinse cycle of false expectations and failure. We’re on to Boston. And we’ll see you out there. …Tuesday Morning I got up early to watch the sun rise over the South Rim of the Grand Canyon. It was spectacular. Really something. I decided I at least needed to run a little bit of the trail down into the canyon. The Bright Angel trail head was right behind our cabin. It was 18 degrees out, which I wasn’t expecting. I put on 5 shirts under the finisher’s jacket from the race. I had tossed my cloth gloves during the race so I had to wear my dress gloves. The long switch backs clinging to the cliff face were covered in a packed snow. It wasn’t too bad. I was bit worried it would be sheer ice and all I had were the wine soaked Hokas – not really trail shoes. The descent was easy and I just kept my stride short and steady. I passed through rock tunnels and past petroglyphs high on the canyon walls. I decide to turn around after less than two miles because I didn’t want to get in trouble with the wrong shoes, no water, no food and my quads still sore from the marathon. Even so it was probably 1,000 feet of drop. Turning around and heading back up I was forced into a run-hike cadence almost immediately. The canyon rim is at about the same altitude as Denver and the air is pretty thin. I had to step aside to let a couple of mule trains pass. As I was pushing up out of the trail the day hikers were starting their descents and stepped aside with wide eyed wonder to see me churning up the path towards them. They apparently thought I had run up from the bottom. You look at something like the canyon that was worn down over millions of years of patient effort by the Colorado River and plate tectonics. Man can dig holes and move dirt with tractors but rain and melting snow can move continents with patient ablation. I thought about my life and my running and how happy I was to be that 53 year old guy running up out of the canyon on an icy trail to the astonishment of travelers. Maybe it’s that same patient, consistent work that will allow us all to leave behind immense and beautiful works of art, each in our own way. My advice to you today is to just keep doing what you’re doing. Don’t worry about the results. Don’t worry if no one except the mule deer and jack rabbit know and notice and – l’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/Http://www.marathonbq.comhttp://runrunlive.com/my-books

Ru El's New Year Episode - Part 1 Legoland Strollers Coffee Germs Hokas Would love to hear your feedback or serve you! ruelsrunning@gmail.com, 1-206-312-6995, or SpeakPipe! Sign up for the Newsletter! HELP SPREAD THE WORD! I’d love it if you could please share #RuElsRunning with your twitter followers. Click here to tweet some love! If you liked this episode hit up iTunes and kindly leave us a rating, a review and subscribe! to get a shout-out on a future podcast episode! Check out more episodes of the podcast on iTunes | Stitcher | SoundCloud. HELP THE SHOW BY BENEFITING FROM OUR AFFILIATES! Audible.com – Download a FREE audiobook today! Pure Vitamin Club – Additives and fillers suck. So we don’t use them. Amazon.com – Shop. Connect. Enjoy. Blue Host – Looking for top-notch website hosting services with incredible support. Squatty Potty – It’ll change your life. VISIT FRIENDS OF RU EL'S RUNNING! www.vinnietortorich.com to learn about Vinnie Tortorich’s NSNG Lifestyle. www.annavocino.com for great healthy gluten-free recipes. GIVE SOCIAL LOVE! Twitter | Facebook | YouTube | Google+ Tumblr | Pinterest | LinkedIn | Instagram FOLLOW LUZIUS & BUY HIS AWESOME MUSIC! Luzius Stone "Fire In The Sky" Website: www.LuziusStone.com

at mile 49 of JFK 50 Mike Welden joins again to talk about his trials, tribulations and Hokas during the JFK 50 miler. Episode NotesMike's JFK Race Report - Everything Is Beautiful and Nothing Hurts…Everything Hurts and I’m Dying” Jamie and Laurel HighlandsTROY Thing (ep:016)JFK 50 milerJFK Team ScoringShawn Meissner (metioned)Mike Wardian (mentioned)Hoka HuakaRelentless Forward Progress by Bryon PowellAmphipod Runners (mentioned)Daven OskvigIan GoldenNatalie Thompson Special Guest: Mike Welden.

The RunRunLive 4.0 Podcast Episode 4-317 – Tim Lee Qualifies for Boston (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4317.mp3] Link Support my Hood-to-Coast Relay for Cancer Research - Intro Bumper: Well hello my friends. Welcome to episode 4-317 of the RunRunLive Podcast. I hope you're doing well and enjoying your summer – or your winter – if you're on the other side of this rock we live on.  Today I'm going to change up the format a wee bit.  Because I can.  Because it's my podcast and I can do whatever I want with it.  But it's not about me.  It's about you.  And I hope you can get something, some small glimmer of insight into your own soul from listening to me do things and talk to people and ask questions.  That's my purpose here.  That's how I find fulfillment.  I use my, albeit miserably poetic, communication skills and my passion for endurance sports and my love of learning to give you the spark to do your own thing and have your own adventures.  I'm the poster child for proof that the everyman can work adventure and learning and struggle into his life.  And if I can do it and so can you. I don't care if you give Audible.com your credit card.  I don't care if you get your razors and ointments and unguents from Harry's. I don't care if you use stamps.com or legalzoom or mailchimp – although I think mailchimp has a better sense of humor than constant contact – I just want you to get up off your bum and do something, learn something, feel something.  Live.  Have an adventure. So…anyhow…I'm going to lead right in today with my interview of Tim Lee who qualified for Boston just recently using the plan I laid out in my latest book ””.  This is not intended to be self-promotional.  Don't get me wrong - It tickled me to death that he was able to do this, but I thought you folks could gain some value from Tim telling you he didn't think he could do it, but he did!  He took a leap of faith, went outside his comfort zone and surprised himself.  People always act like there's some sort of secret code to running faster.  There isn't.  All you have to do is consistently run more volume and more quality.  That's it.  There are lots of plans that embody this.  Actual most plans embody this.  My philosophy was to look at that concept and distill it down to the simplest, direct path from where I was to where I wanted to get to – which was a qualifying time.  After Tim I'm going to give you my overly long race report from the Olympic triathlon I did after we last talked.  I might even sneak in some music.  Because I feel like it.   Again, I don't do race reports to be self-congratulatory.  I do race reports to understand that truest crucible of our sport where that daily mental and physical training meet the reality of race day.  It's where we are laid bare. I'm coming to you live from a hotel in Atlanta Georgia where I've been hired by the local shadow government to take care of a couple bad apples. It's hot and humid down here.  Coach is ramping me up and has me doing 1:30 worth of work every day.  It's hard to squeeze in.  Even if I go out in the morning it takes 30 minutes to stop sweating after.  And your clothes never dry. You know I wear the anti-fashionable tech short-shorts and even those won't dry.  It's super icky.  I wasn't going to climb back into wet clothes so I washed them out in the tub and dried them in the hotel's laundry room.  But my Hokas are totally stinked out and slimy.  It's not pleasant.  Coach has me doing some surge runs and I'm playing with my pace to see how my heart responds and to see if I'm ready to increase the quality of my training and get some speed back. The other thing I've been working on is trying to get 8 hours of sleep.  I know I hint at being a bit of a wizard at time management, but having such long workouts and trying to get enough sleep is killing me.  If I get up at the crack of dawn to do it I'm barely getting to work on time and have to go to bed at 9:00.  If I do it after work it's time for bed by the time I stop sweating!  I'm not getting anything done! But I'll just keep plugging away… … I've been testing out Backgammon apps on the iPhone.  You kids may not believe this but when I was in college we didn't have a TV, (let alone internet or cell phones).  My roommates and I would have epic card games, bridge and hearts and we'd also play a lot of Backgammon.  What I like about backgammon is it's a luck based game.  You have to have a little skill but it's not chess. The first app I downloaded was fine but after a couple games I figured it out. It was very timid, very risk adverse.  It made poor decisions because it avoided risk at all costs.  I was able to beat it 95% of the time because I took calculated risks.  I finally deleted it because it was boring.  Then I got another one that was totally the opposite.  It just blitzkrieged me every game.  I couldn't win.  The closest I ever got was to be up 8 games to 2 and I lost that match 15-8.  I deleted that one too because I think the dice were rigged.  Again, it's not chess.  Skill level can only offset the luck of the roll so much.  It's statistically improbable that I could lose 95% of the games.  Now I'm testing one that's playing against other people on the web.  It's slow and you have to be online but at least it's real.  That's the way it is in life.  You're never going to get anywhere unless you take some risk.  It's the fine art of balancing risk and return that makes the chaos livable.  Just make sure you're not over estimating the risk and underestimating the reward like most people do.  Really, what's the worst that can happen.  Roll the dice. On with the show! Section one - Running Tips Not this week! Voices of reason – the interviews Tim Lee Left Coast living Canadian. Husband and Dad of 1 teenage boy. Determined to run and cycle my way through my bucket list. London, Athens, Tokyo, Honolulu, Alpe D'Huez, Ventoux, Tourmalet, Stelvio, Mortirolo. Just to name a few. 2016 Boston-qualifier.    Twitter: @acmedragon337   Massachusetts Triathlon Olympic Distance Tri Race Report  - Outro There ya go. Another race in the bag and another podcast in the can.  That triathlon had some nice swag too. I got a bottle, a shirt, a nice medal with a bottle-opener in it and a nice bike bottle.  I have some new electrolyte replacement stuff I'm testing too.  Seems to work well in the heat and sits in the stomach lightly.  Whenever I start testing any powder-based drinks I always mix them half strength to start.  If the directions say to add a scoop, add a half a scoop instead and see how that works.  I like the UCan but it doesn't' sit easily in the gut when the weather is hot – even though I have a pretty strong gut.  I've never had any instances of ‘losing' my drinks but it does get rumbly and it can be a naggy annoyance during a race. I'm gearing up my fundraising for the Hood to Coast Relay at the end of August.  I'm taking a whole week off and meandering across the country from South Dakota to Portland Oregon with my wife.  Our marriage has survived 30 years. We'll see if it survives this! Check out any page of my website for the donate link.  I can really use your help.  Remember – 7 years' worth of Ad-free podcasts for you – the least you can do is throw $20 towards cancer research!  I mean it's Cancer Research not my personal hot tub and floozy fund.  I don't see any of this money, it goes directly to the Portland Cancer Research place. Like I intimated last time I'm going to bail out of the mountain bike race in August.  Instead I'm going to go up to my buddy's house for a Beer and Bike weekend.  Then I'm going to run another relay with my club called the 100 on 100 in Vt which is basically a one day race where I'll run three legs of 10k or so.  Not sure what I'm going to do in the fall.  I have one eye on my Heart to see how much of the AFIB is gone and whether I want to push it or not.  My garden is producing beans and red raspberries like there's no tomorrow.  I've got a few apples.  My squash, peppers and tomatoes were a bust this year.  The body count on the back yard vermin stands at 3 juvenile woodchucks, 3 bunnies, a raccoon and a grey squirrel.  I still haven't caught the momma yet, but I my parsley is starting to grow back unmolested. And, finally, after my run last Sunday I took my chainsaw and went out into the woods.  I removed that oak tree that was across the trail.  The one that knocked me off the head and broke my teeth.  It is no longer hanging over the trail.  It is cut and stacked.  I intend to sneak out there with my truck and fetch it for the fireplace at some point. … Don't forget to say yes to adventure and sign up for the Wapack Trail race on September 6th at the Windblown ski area in Ipswich New Hampshire and join me for some mountain running smack down fun. We added a Facebook page and an event for it. … One of the things that frustrates me is when people have an attitude of scarcity.  Scarcity is a form of fear.  It's a low-level fear that comes from the fear of not having enough or losing what you have.  It becomes a self-fulfilling prophecy.  When you have an attitude of scarcity you invite scarcity into your life. You are born with everything you need.  Everything else is gravy. Life is not scarce.  Life is abundant.  I see people acting out of scarcity and they tend to hide, and hold back, and hoard.  They don't move out of their comfort zone because of that low level fear of what they might lose.  Scarcity eats you alive. The way out of scarcity is to move.  Even if you don't know where you are going.  Even if you don't know your purpose. Even if you don't have any discrete goals. Just move.  Roll those dice and pick a direction and move.  Once you start moving you'll find abundance on your journey.  And I'll see you out there. Closing comments Support my Hood-to-Coast Relay for Cancer Research -  

The RunRunLive 4.0 Podcast Episode 4-317 – Tim Lee Qualifies for Boston (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4317.mp3] Link Support my Hood-to-Coast Relay for Cancer Research - Intro Bumper: Well hello my friends. Welcome to episode 4-317 of the RunRunLive Podcast. I hope you’re doing well and enjoying your summer – or your winter – if you’re on the other side of this rock we live on.  Today I’m going to change up the format a wee bit.  Because I can.  Because it’s my podcast and I can do whatever I want with it.  But it’s not about me.  It’s about you.  And I hope you can get something, some small glimmer of insight into your own soul from listening to me do things and talk to people and ask questions.  That’s my purpose here.  That’s how I find fulfillment.  I use my, albeit miserably poetic, communication skills and my passion for endurance sports and my love of learning to give you the spark to do your own thing and have your own adventures.  I’m the poster child for proof that the everyman can work adventure and learning and struggle into his life.  And if I can do it and so can you. I don’t care if you give Audible.com your credit card.  I don’t care if you get your razors and ointments and unguents from Harry’s. I don’t care if you use stamps.com or legalzoom or mailchimp – although I think mailchimp has a better sense of humor than constant contact – I just want you to get up off your bum and do something, learn something, feel something.  Live.  Have an adventure. So…anyhow…I’m going to lead right in today with my interview of Tim Lee who qualified for Boston just recently using the plan I laid out in my latest book ””.  This is not intended to be self-promotional.  Don’t get me wrong - It tickled me to death that he was able to do this, but I thought you folks could gain some value from Tim telling you he didn’t think he could do it, but he did!  He took a leap of faith, went outside his comfort zone and surprised himself.  People always act like there’s some sort of secret code to running faster.  There isn’t.  All you have to do is consistently run more volume and more quality.  That’s it.  There are lots of plans that embody this.  Actual most plans embody this.  My philosophy was to look at that concept and distill it down to the simplest, direct path from where I was to where I wanted to get to – which was a qualifying time.  After Tim I’m going to give you my overly long race report from the Olympic triathlon I did after we last talked.  I might even sneak in some music.  Because I feel like it.   Again, I don’t do race reports to be self-congratulatory.  I do race reports to understand that truest crucible of our sport where that daily mental and physical training meet the reality of race day.  It’s where we are laid bare. I’m coming to you live from a hotel in Atlanta Georgia where I’ve been hired by the local shadow government to take care of a couple bad apples. It’s hot and humid down here.  Coach is ramping me up and has me doing 1:30 worth of work every day.  It’s hard to squeeze in.  Even if I go out in the morning it takes 30 minutes to stop sweating after.  And your clothes never dry. You know I wear the anti-fashionable tech short-shorts and even those won’t dry.  It’s super icky.  I wasn’t going to climb back into wet clothes so I washed them out in the tub and dried them in the hotel’s laundry room.  But my Hokas are totally stinked out and slimy.  It’s not pleasant.  Coach has me doing some surge runs and I’m playing with my pace to see how my heart responds and to see if I’m ready to increase the quality of my training and get some speed back. The other thing I’ve been working on is trying to get 8 hours of sleep.  I know I hint at being a bit of a wizard at time management, but having such long workouts and trying to get enough sleep is killing me.  If I get up at the crack of dawn to do it I’m barely getting to work on time and have to go to bed at 9:00.  If I do it after work it’s time for bed by the time I stop sweating!  I’m not getting anything done! But I’ll just keep plugging away… … I’ve been testing out Backgammon apps on the iPhone.  You kids may not believe this but when I was in college we didn’t have a TV, (let alone internet or cell phones).  My roommates and I would have epic card games, bridge and hearts and we’d also play a lot of Backgammon.  What I like about backgammon is it’s a luck based game.  You have to have a little skill but it’s not chess. The first app I downloaded was fine but after a couple games I figured it out. It was very timid, very risk adverse.  It made poor decisions because it avoided risk at all costs.  I was able to beat it 95% of the time because I took calculated risks.  I finally deleted it because it was boring.  Then I got another one that was totally the opposite.  It just blitzkrieged me every game.  I couldn’t win.  The closest I ever got was to be up 8 games to 2 and I lost that match 15-8.  I deleted that one too because I think the dice were rigged.  Again, it’s not chess.  Skill level can only offset the luck of the roll so much.  It’s statistically improbable that I could lose 95% of the games.  Now I’m testing one that’s playing against other people on the web.  It’s slow and you have to be online but at least it’s real.  That’s the way it is in life.  You’re never going to get anywhere unless you take some risk.  It’s the fine art of balancing risk and return that makes the chaos livable.  Just make sure you’re not over estimating the risk and underestimating the reward like most people do.  Really, what’s the worst that can happen.  Roll the dice. On with the show! Section one - Running Tips Not this week! Voices of reason – the interviews Tim Lee Left Coast living Canadian. Husband and Dad of 1 teenage boy. Determined to run and cycle my way through my bucket list. London, Athens, Tokyo, Honolulu, Alpe D'Huez, Ventoux, Tourmalet, Stelvio, Mortirolo. Just to name a few. 2016 Boston-qualifier.    Twitter: @acmedragon337   Massachusetts Triathlon Olympic Distance Tri Race Report  - Outro There ya go. Another race in the bag and another podcast in the can.  That triathlon had some nice swag too. I got a bottle, a shirt, a nice medal with a bottle-opener in it and a nice bike bottle.  I have some new electrolyte replacement stuff I’m testing too.  Seems to work well in the heat and sits in the stomach lightly.  Whenever I start testing any powder-based drinks I always mix them half strength to start.  If the directions say to add a scoop, add a half a scoop instead and see how that works.  I like the UCan but it doesn’t’ sit easily in the gut when the weather is hot – even though I have a pretty strong gut.  I’ve never had any instances of ‘losing’ my drinks but it does get rumbly and it can be a naggy annoyance during a race. I’m gearing up my fundraising for the Hood to Coast Relay at the end of August.  I’m taking a whole week off and meandering across the country from South Dakota to Portland Oregon with my wife.  Our marriage has survived 30 years. We’ll see if it survives this! Check out any page of my website for the donate link.  I can really use your help.  Remember – 7 years’ worth of Ad-free podcasts for you – the least you can do is throw $20 towards cancer research!  I mean it’s Cancer Research not my personal hot tub and floozy fund.  I don’t see any of this money, it goes directly to the Portland Cancer Research place. Like I intimated last time I’m going to bail out of the mountain bike race in August.  Instead I’m going to go up to my buddy’s house for a Beer and Bike weekend.  Then I’m going to run another relay with my club called the 100 on 100 in Vt which is basically a one day race where I’ll run three legs of 10k or so.  Not sure what I’m going to do in the fall.  I have one eye on my Heart to see how much of the AFIB is gone and whether I want to push it or not.  My garden is producing beans and red raspberries like there’s no tomorrow.  I’ve got a few apples.  My squash, peppers and tomatoes were a bust this year.  The body count on the back yard vermin stands at 3 juvenile woodchucks, 3 bunnies, a raccoon and a grey squirrel.  I still haven’t caught the momma yet, but I my parsley is starting to grow back unmolested. And, finally, after my run last Sunday I took my chainsaw and went out into the woods.  I removed that oak tree that was across the trail.  The one that knocked me off the head and broke my teeth.  It is no longer hanging over the trail.  It is cut and stacked.  I intend to sneak out there with my truck and fetch it for the fireplace at some point. … Don’t forget to say yes to adventure and sign up for the Wapack Trail race on September 6th at the Windblown ski area in Ipswich New Hampshire and join me for some mountain running smack down fun. We added a Facebook page and an event for it. … One of the things that frustrates me is when people have an attitude of scarcity.  Scarcity is a form of fear.  It’s a low-level fear that comes from the fear of not having enough or losing what you have.  It becomes a self-fulfilling prophecy.  When you have an attitude of scarcity you invite scarcity into your life. You are born with everything you need.  Everything else is gravy. Life is not scarce.  Life is abundant.  I see people acting out of scarcity and they tend to hide, and hold back, and hoard.  They don’t move out of their comfort zone because of that low level fear of what they might lose.  Scarcity eats you alive. The way out of scarcity is to move.  Even if you don’t know where you are going.  Even if you don’t know your purpose. Even if you don’t have any discrete goals. Just move.  Roll those dice and pick a direction and move.  Once you start moving you’ll find abundance on your journey.  And I’ll see you out there. Closing comments Support my Hood-to-Coast Relay for Cancer Research -  

The RunRunLive 4.0 Podcast Episode 4-315 – Gary Allen and I talk running   (Audio: link)           garyallenLink epi4315.mp3   Support my Hood-to-Coast Relay for Cancer Research - https://give.everydayhero.com/us/chris-russell-hood-to-coast-for-cancer-research   Intro Bumper:   Hey there! This is Chris your steward for today’s ride along the colorful roadway of endurance sport. Practically, this makes for three podcasts in three weeks for you from the RunRunLive headquarters (Located in a dank cave in Western Pennsyvania that at one point in its history housed bandits, velociraptors and coal miners), just kidding, I’m actually in my home office.  I did have a trip to Denver, but it got canceled.   Episodes 4-313, 4-314 & 4-315 should be in your inbox, slightly out of order, due to a disruption in the space-time-chance-&-luck continuum.   mayflower-smallI seem to remember closing Episode 4-315 with the note that I intended to run a ½ marathon in Plymouth.  That would be two weeks ago now, and I did indeed run it.  First actual race for me since the heart procedure so my main goal was, as is my practice now, not to die and have fun.   My top concern was that I might pull something or otherwise hurt myself, given that I have not been doing much road work since Boston.   Coming off of Boston having run 8:30’s I figured that something in that range would be easy enough.  On the top end, if I felt good, sub-8’s would not displease the running gods.   I told coach to NOT taper me for the race, just treat it like a long tempo run.  I kept a nice training load right up to a bike and hard swim workout the day before.   A bunch of us from my club got up and drove down in the morning.  Brian had looked at the course map and said the first half was flat-to-down-hill, with big, long hill at mile 6 and then rolling hills to the end.   This was a first year race, but there were close to 2,000 runners.  The first mile was a bit jammed up, but I broke free and was feeling good enough spinning out the downs and flats, going a bit too fast, like I am wont to do.   I had my Garmin on but wasn’t looking at it, just running, chatting up the pretty girls, thanking the volunteers and having fun.  Looking at the data, those first 5 miles were in the 7:20 range, and that’s a bit fast (right now) with no taper, no training and a wonky heart.  I knew it was non-sustainable going into the hills.  My Heart rate was good – nice zone 4-5 effort but no flipping out into the 180-190 Afib range.   There was a water stop at mile 6 with porta-potties, so I stopped to have a rest, and reset my pace a bit.   There was a mile-plus hill from Mile 6, through the 10k and mile 7.  And it turns out this wasn’t the only one.  What Brian had called ‘rolling hills’ was a set of long steep hills over the last 10k that must have really beat up the back of the packers.   I just geared down and worked the hills, giving back some time but not suffering too much.  My legs weren’t all that peppy from the lack of taper.  I came in, according to the timing chip right on 8 minute miles, and looking at the data, my HR stayed in bounds for the most part, so I’m going to call that a win.   I mean, I could worry myself by remembering that I was trying to break a 1:30 ½ and ran a 3:23 at Boston 4 year’s ago, but that’s another season.  I feel like I’ die for a good run now, pun intended.   We’re done with the ‘happy-see-the warm-sun’ part of summer up here and into the ‘hot-sticky-horsefly-infested’ part of summer.  I was down in Atlanta last week when they were having a mini heat wave.  I got up in the morning to run and it was awful.  There was no oxygen in the air and I ended up coming back to the hotel soaked like I had been swimming.   Which is a pain in the butt, because then I had to pack up and get to work.  First, what you have to do is rinse out your wet stuff in the sink to remove some of the toxic man juice.  Then you roll them up in a couple towels and walk on them.  Then you put them in a plastic bag and pack them.   This worked ok except my Hokas were sweat soaked too.  I put them in a plastic bag and packed them but forgot about them until Tuesday this week and that was a horrible thing to have to put on those still-wet-festering shoes to go for a run. Ewwwww.   Then, after that Tuesday run I was soaked again, even though I exercised my rule of thumb that you can run shirtless under two conditions, 1) you have an attractive body or 2) you’re over 50.  When I got home I put those clothes directly into the washing machine, as a form of hazmat isolation.  But I didn’t run it because I wanted to wait until the morning.   My daughter decides to do some laundry.  She finds the wet clothes in the washing machine and decides that they must have been washed and puts them in the dryer!   Domestic adventures…       Today we have an interview with Gary Allen who we have talked to before in version one or two of the podcast many years ago.  Gary is the race director of the Mount Desert Island Marathon.  But, more relevant is that Gray is a bit of a historian for the local marathon scene having been involved at a near-elite level for many years, and still involved.   I’m hoping it come off as two old guys talking passionately about their sport, not two old guys bitching at the kids to get off their lawn!   In Section one I will continue my series of how to start running from scratch with a piece on how to build your support team that you’ll need as you progress.   In section two I’ll pull some nuggets from the book I read last week called “Happy is the new Healthy, 31 ways to relax and enjoy life now!”   …   I had a person I was interviewing ask me a question recently.  You know how it goes in an interview, where at the end I smile and say “Do you have any questions for me?”   They asked “Are you happy?”  I think the question was actually are you happy in your choice to work for this company?  Are you happy at the company?   I answered the question the way it was asked.  I said, “Well, first of all, I’m happy because I choose to be happy.  My happiness has nothing to do with where I work or who I work for.:”   Of course your environment does influence your emotions.  I get pissed off at work situations.  I get blind-sided by irrational people.  I have to deal with idiocy on the same scale as everyone else.   But, I try to remember that those are environmental things and really only effect my happiness if I let them.   On with the show!   Section one - Running Tips   newrunnerBuilding a support network - http://runrunlive.com/building-a-support-network-as-a-new-runner   http://runrunlive.com/back-to-basics-how-to-become-a-runner-from-scratch   Voices of reason – the interviews   Gary Allen – Race Director of the Mount Desert Island Marathon   Gary Allen - Team Run MDI founder & race director   gary at runmdi dot org Mount Desert Island Marathon • Half • Relay   "Get Real Maine: Run MDI"   The Mount Desert Island Marathon is the premier event of host running club Crow Athletics   1991 - CROW ATHELTICS IS HATCHED   The exact origins of Crow Athletics are not that difficult to trace. In the early 1990's a group of Mount Desert Island runners were heading to the now extinct Boston Primer, a 15 mile road race held in Readfield, ME. As they were traveling down I-95 heading south (in a Buick station wagon as big as a house) the car full of runners suddenly thought that running as a team might be fun. The various names thrown out for selection (most of which are not fit to print) ranged from the utterly ridiculous to generic and much over used terms such as roadrunners, striders, racing team, track club and so forth. By the time the crew drove through Newport, (which is incidentally 26 miles from Bangor) someone pointed out how knarly the crows are that line the highway eating dead things that we all seem to run over in our big Buicks. After passing another group of blackbirds that literally wouldn't get out of the road (even with a ton of Detroit's best iron heading for them), the team name for our day of racing at Readfield was born. "Road Crows". We won the team division and the team name was used loosely over the next decade.   Moving all the way forward to winter 2001-2002 another group of Mount Desert Island runners decided our island needed an organized running club. Again, many potential names were proposed and thrown out (most again, not fit to print -- why do runners think up such sick stuff?) Gary Allen, who was in attendance on the Readfield trip told the story of the original "Road Crows", and Crow Athletics as we know it today, was formed.   Our club has since slowly and steadily grown into one of the most forward thinking, fun oriented, outrageous running clubs in the universe! We love to point out to anyone who asks, 'Why crow?', that we runners (like crows) won't get out of the road, we're afraid of nothing, we are found in every state and nearly every corner of the world, and we are impervious to the weather.   Our members are of all abilities and hail from all over the US, Canada, and beyond. Some are among the best runners on the roads, while others run purely for fun! Our namesake mascot has even appeared as a tattoo on several Lifetime Members! We are a happy-healthyrecognized not for profit organization and annual membership dues (only $10 bucks) helps us to further our club and mission.   PS - Roadkill is a friendly little term we like to use in describing what we like to do to our race competition! CAW! CAW! CAW!   Section Two – Life Lessons   Book sample – Happy is the new healthy - http://runrunlive.com/happy-is-the-new-healthy   Outro   Ok my friends that’s it – the terminus of Episode 4-315of the RunRunLive podcast.  Those who arrive, survive.   One quick technical note:  At one point when I created a new version of RunRunLive a second podcast feed got added to iTunes.  If you search on ITunes for RunRunLive, two shows will pop up.  I’m going to ask Apple to eliminate one of them.  So if you find RRL-Feedthat the podcast disappears or you aren’t getting the fortnightly updates, go to iTunes and search again and subscribe to the other feed.   This is the correct iTunes Feed Link2   I bought new mountain bike for my daughter and last Sunday we went out for a ride.  I know all the trails around my house for miles and decided to take one that cuts behind the local ski hill.  It’s old farm road in the woods that runs behind one of the tubing hills.   I’m flying down this hill and I look up and there’s a rope across the trail about 3 feet of the ground.  I do some split second calculus and decide to lay the bike down and try to slide under it.  My intentions did not translate well and I bounced my noggin off the trail.   IMG_3213I had no idea where I was for a few minutes.  I gave myself a nice concussion.  Turns out I broke my helmet too.  I stopped taking the blood thinners and took it easy but I had a headache for a couple days.   It seems that they are running some sort of trial race over in the trails behind the ski area and had roped off the course.  I started to get a lot of comments on the social media that maybe I should stay out of the trails.  But, you can’t run scared.  You can’t live scared. You take the precautions you can, you wear a helmet and you don’t do anything stupid, but you can’t hide under a rock.   Remember, I’m looking for help with my Hood to Coast run the end of August.  I’m running to support Cancer research, because cancer sucks.  I’ll tell you what I’ll do.  I got a nice Team Hoyt running jacket from the Hoyts.  It’s a large.  It’s still in the wrapper.  Factory sealed. Pristine.   Biggest donation, let’s say $50,  in the next 30 days gets the jacket.   hoytjacketSupport my Hood-to-Coast Relay for Cancer Research - https://give.everydayhero.com/us/chris-russell-hood-to-coast-for-cancer-research   I’ve got a great trip planned.  I’m going to fly into Rapid City, SD and drive west over the divide to Portland.  I’ve got the flights and hotels booked.  It’s going to be a hoot.  I’m taking my wife with me to give her something to complain about.  Anyone live along that route want to catch a run or have dinner or coffee let me know.   You folks remember Bruce Van Horn from a couple episodes back?  He just launched a new book called ‘Worry no More’ that he’s offering pre-release on the Kindle for 99ø if you like his stuff. amazon link for Bruce's new book   I’m training away and my next race is the Olympic Distance Triathlon up in Winchendon.  I feel pretty good about it.  I’ve gotten a couple swims in the open water of over a mile and as long as they let me wear my wetsuit I’ll be golden.   I bought this wetsuit a couple years ago when I was entertaining doing an ironman.  I hadn’t really used it much because my foot healed and I switched back to marathon racing.  I’m using it now in the open water and oh my goodness it is like having the swim cheat code.  It hold you in a nice balanced position so you can swim straight and easy without any struggle at all.  Wonderful technology.   After that I haven’t signed up yet, but I’m leaning towards riding the Hampshire 100 again.  I have to do some work on my 29er and learn how not to crash so much – but It’s a good challenge and my bike legs are coming back.   The one race I’m realwapackly looking forward to is the Wapack Trail Race on Sept 6th.  This is one of my favorite races.  It’s a hard race.  18 miles of mountain, technical trails.  Not for the 5K crowd.  But if you can run a marathon, you can run the Wapack and you will not find many other races like this one.  Consider it. Try something new.  Have an adventure.  Come run the Mountains with me.   http://wapack.freeservers.com/   I’ve got two interviews recorded for the next two shows.  One is with Matt, from Manchester England who created a graphic novel around the Steve Prefontaine story and the other is with Tim who used my MarathonBQ plan this spring to qualify for Boston.   …   Buddy-2015Buddy is sitting in the front yard barking at me through the door as I write this.  He wants me to come outside and play.  He’s old now and his hips bother him.  I don’t take him on long runs or on the road but we still get out in the woods for shorter stuff.   He loves it.  He loves to explore the woods and sniff everything and wallow in the mud holes even if it’s only 2-3 miles.  He’s been a good running partner and a good friend over the last decade.  I’m going to miss him when he’s gone.  It’s going to be hard to celebrate the big part he played in my life without feeling the loss, and the empty space he leaves.   I remember the time in he and I and Brian did a practice run of the Wapack. 20+ miles in the mountains and we had so much fun.  I can picture the way he used to fly through the air to catch a Frisbee.   I’m going to go take him for a walk now.  Because he’s my brother and he deserves the moment no matter how busy I am.   And as you’re walking your dog, I’ll see you out there.   Closing comments   Support my Hood-to-Coast Relay for Cancer Research - https://give.everydayhero.com/us/chris-russell-hood-to-coast-for-cancer-research   Http://www.marathonbq.com   http://runrunlive.com/my-books

The RunRunLive 4.0 Podcast Episode 4-315 – Gary Allen and I talk running   (Audio: link)           garyallenLink epi4315.mp3   Support my Hood-to-Coast Relay for Cancer Research - https://give.everydayhero.com/us/chris-russell-hood-to-coast-for-cancer-research   Intro Bumper:   Hey there! This is Chris your steward for today's ride along the colorful roadway of endurance sport. Practically, this makes for three podcasts in three weeks for you from the RunRunLive headquarters (Located in a dank cave in Western Pennsyvania that at one point in its history housed bandits, velociraptors and coal miners), just kidding, I'm actually in my home office.  I did have a trip to Denver, but it got canceled.   Episodes 4-313, 4-314 & 4-315 should be in your inbox, slightly out of order, due to a disruption in the space-time-chance-&-luck continuum.   mayflower-smallI seem to remember closing Episode 4-315 with the note that I intended to run a ½ marathon in Plymouth.  That would be two weeks ago now, and I did indeed run it.  First actual race for me since the heart procedure so my main goal was, as is my practice now, not to die and have fun.   My top concern was that I might pull something or otherwise hurt myself, given that I have not been doing much road work since Boston.   Coming off of Boston having run 8:30's I figured that something in that range would be easy enough.  On the top end, if I felt good, sub-8's would not displease the running gods.   I told coach to NOT taper me for the race, just treat it like a long tempo run.  I kept a nice training load right up to a bike and hard swim workout the day before.   A bunch of us from my club got up and drove down in the morning.  Brian had looked at the course map and said the first half was flat-to-down-hill, with big, long hill at mile 6 and then rolling hills to the end.   This was a first year race, but there were close to 2,000 runners.  The first mile was a bit jammed up, but I broke free and was feeling good enough spinning out the downs and flats, going a bit too fast, like I am wont to do.   I had my Garmin on but wasn't looking at it, just running, chatting up the pretty girls, thanking the volunteers and having fun.  Looking at the data, those first 5 miles were in the 7:20 range, and that's a bit fast (right now) with no taper, no training and a wonky heart.  I knew it was non-sustainable going into the hills.  My Heart rate was good – nice zone 4-5 effort but no flipping out into the 180-190 Afib range.   There was a water stop at mile 6 with porta-potties, so I stopped to have a rest, and reset my pace a bit.   There was a mile-plus hill from Mile 6, through the 10k and mile 7.  And it turns out this wasn't the only one.  What Brian had called ‘rolling hills' was a set of long steep hills over the last 10k that must have really beat up the back of the packers.   I just geared down and worked the hills, giving back some time but not suffering too much.  My legs weren't all that peppy from the lack of taper.  I came in, according to the timing chip right on 8 minute miles, and looking at the data, my HR stayed in bounds for the most part, so I'm going to call that a win.   I mean, I could worry myself by remembering that I was trying to break a 1:30 ½ and ran a 3:23 at Boston 4 year's ago, but that's another season.  I feel like I' die for a good run now, pun intended.   We're done with the ‘happy-see-the warm-sun' part of summer up here and into the ‘hot-sticky-horsefly-infested' part of summer.  I was down in Atlanta last week when they were having a mini heat wave.  I got up in the morning to run and it was awful.  There was no oxygen in the air and I ended up coming back to the hotel soaked like I had been swimming.   Which is a pain in the butt, because then I had to pack up and get to work.  First, what you have to do is rinse out your wet stuff in the sink to remove some of the toxic man juice.  Then you roll them up in a couple towels and walk on them.  Then you put them in a plastic bag and pack them.   This worked ok except my Hokas were sweat soaked too.  I put them in a plastic bag and packed them but forgot about them until Tuesday this week and that was a horrible thing to have to put on those still-wet-festering shoes to go for a run. Ewwwww.   Then, after that Tuesday run I was soaked again, even though I exercised my rule of thumb that you can run shirtless under two conditions, 1) you have an attractive body or 2) you're over 50.  When I got home I put those clothes directly into the washing machine, as a form of hazmat isolation.  But I didn't run it because I wanted to wait until the morning.   My daughter decides to do some laundry.  She finds the wet clothes in the washing machine and decides that they must have been washed and puts them in the dryer!   Domestic adventures…       Today we have an interview with Gary Allen who we have talked to before in version one or two of the podcast many years ago.  Gary is the race director of the Mount Desert Island Marathon.  But, more relevant is that Gray is a bit of a historian for the local marathon scene having been involved at a near-elite level for many years, and still involved.   I'm hoping it come off as two old guys talking passionately about their sport, not two old guys bitching at the kids to get off their lawn!   In Section one I will continue my series of how to start running from scratch with a piece on how to build your support team that you'll need as you progress.   In section two I'll pull some nuggets from the book I read last week called “Happy is the new Healthy, 31 ways to relax and enjoy life now!”   …   I had a person I was interviewing ask me a question recently.  You know how it goes in an interview, where at the end I smile and say “Do you have any questions for me?”   They asked “Are you happy?”  I think the question was actually are you happy in your choice to work for this company?  Are you happy at the company?   I answered the question the way it was asked.  I said, “Well, first of all, I'm happy because I choose to be happy.  My happiness has nothing to do with where I work or who I work for.:”   Of course your environment does influence your emotions.  I get pissed off at work situations.  I get blind-sided by irrational people.  I have to deal with idiocy on the same scale as everyone else.   But, I try to remember that those are environmental things and really only effect my happiness if I let them.   On with the show!   Section one - Running Tips   newrunnerBuilding a support network - http://runrunlive.com/building-a-support-network-as-a-new-runner   http://runrunlive.com/back-to-basics-how-to-become-a-runner-from-scratch   Voices of reason – the interviews   Gary Allen – Race Director of the Mount Desert Island Marathon   Gary Allen - Team Run MDI founder & race director   gary at runmdi dot org Mount Desert Island Marathon • Half • Relay   "Get Real Maine: Run MDI"   The Mount Desert Island Marathon is the premier event of host running club Crow Athletics   1991 - CROW ATHELTICS IS HATCHED   The exact origins of Crow Athletics are not that difficult to trace. In the early 1990's a group of Mount Desert Island runners were heading to the now extinct Boston Primer, a 15 mile road race held in Readfield, ME. As they were traveling down I-95 heading south (in a Buick station wagon as big as a house) the car full of runners suddenly thought that running as a team might be fun. The various names thrown out for selection (most of which are not fit to print) ranged from the utterly ridiculous to generic and much over used terms such as roadrunners, striders, racing team, track club and so forth. By the time the crew drove through Newport, (which is incidentally 26 miles from Bangor) someone pointed out how knarly the crows are that line the highway eating dead things that we all seem to run over in our big Buicks. After passing another group of blackbirds that literally wouldn't get out of the road (even with a ton of Detroit's best iron heading for them), the team name for our day of racing at Readfield was born. "Road Crows". We won the team division and the team name was used loosely over the next decade.   Moving all the way forward to winter 2001-2002 another group of Mount Desert Island runners decided our island needed an organized running club. Again, many potential names were proposed and thrown out (most again, not fit to print -- why do runners think up such sick stuff?) Gary Allen, who was in attendance on the Readfield trip told the story of the original "Road Crows", and Crow Athletics as we know it today, was formed.   Our club has since slowly and steadily grown into one of the most forward thinking, fun oriented, outrageous running clubs in the universe! We love to point out to anyone who asks, 'Why crow?', that we runners (like crows) won't get out of the road, we're afraid of nothing, we are found in every state and nearly every corner of the world, and we are impervious to the weather.   Our members are of all abilities and hail from all over the US, Canada, and beyond. Some are among the best runners on the roads, while others run purely for fun! Our namesake mascot has even appeared as a tattoo on several Lifetime Members! We are a happy-healthyrecognized not for profit organization and annual membership dues (only $10 bucks) helps us to further our club and mission.   PS - Roadkill is a friendly little term we like to use in describing what we like to do to our race competition! CAW! CAW! CAW!   Section Two – Life Lessons   Book sample – Happy is the new healthy - http://runrunlive.com/happy-is-the-new-healthy   Outro   Ok my friends that's it – the terminus of Episode 4-315of the RunRunLive podcast.  Those who arrive, survive.   One quick technical note:  At one point when I created a new version of RunRunLive a second podcast feed got added to iTunes.  If you search on ITunes for RunRunLive, two shows will pop up.  I'm going to ask Apple to eliminate one of them.  So if you find RRL-Feedthat the podcast disappears or you aren't getting the fortnightly updates, go to iTunes and search again and subscribe to the other feed.   This is the correct iTunes Feed Link2   I bought new mountain bike for my daughter and last Sunday we went out for a ride.  I know all the trails around my house for miles and decided to take one that cuts behind the local ski hill.  It's old farm road in the woods that runs behind one of the tubing hills.   I'm flying down this hill and I look up and there's a rope across the trail about 3 feet of the ground.  I do some split second calculus and decide to lay the bike down and try to slide under it.  My intentions did not translate well and I bounced my noggin off the trail.   IMG_3213I had no idea where I was for a few minutes.  I gave myself a nice concussion.  Turns out I broke my helmet too.  I stopped taking the blood thinners and took it easy but I had a headache for a couple days.   It seems that they are running some sort of trial race over in the trails behind the ski area and had roped off the course.  I started to get a lot of comments on the social media that maybe I should stay out of the trails.  But, you can't run scared.  You can't live scared. You take the precautions you can, you wear a helmet and you don't do anything stupid, but you can't hide under a rock.   Remember, I'm looking for help with my Hood to Coast run the end of August.  I'm running to support Cancer research, because cancer sucks.  I'll tell you what I'll do.  I got a nice Team Hoyt running jacket from the Hoyts.  It's a large.  It's still in the wrapper.  Factory sealed. Pristine.   Biggest donation, let's say $50,  in the next 30 days gets the jacket.   hoytjacketSupport my Hood-to-Coast Relay for Cancer Research - https://give.everydayhero.com/us/chris-russell-hood-to-coast-for-cancer-research   I've got a great trip planned.  I'm going to fly into Rapid City, SD and drive west over the divide to Portland.  I've got the flights and hotels booked.  It's going to be a hoot.  I'm taking my wife with me to give her something to complain about.  Anyone live along that route want to catch a run or have dinner or coffee let me know.   You folks remember Bruce Van Horn from a couple episodes back?  He just launched a new book called ‘Worry no More' that he's offering pre-release on the Kindle for 99ø if you like his stuff. amazon link for Bruce's new book   I'm training away and my next race is the Olympic Distance Triathlon up in Winchendon.  I feel pretty good about it.  I've gotten a couple swims in the open water of over a mile and as long as they let me wear my wetsuit I'll be golden.   I bought this wetsuit a couple years ago when I was entertaining doing an ironman.  I hadn't really used it much because my foot healed and I switched back to marathon racing.  I'm using it now in the open water and oh my goodness it is like having the swim cheat code.  It hold you in a nice balanced position so you can swim straight and easy without any struggle at all.  Wonderful technology.   After that I haven't signed up yet, but I'm leaning towards riding the Hampshire 100 again.  I have to do some work on my 29er and learn how not to crash so much – but It's a good challenge and my bike legs are coming back.   The one race I'm realwapackly looking forward to is the Wapack Trail Race on Sept 6th.  This is one of my favorite races.  It's a hard race.  18 miles of mountain, technical trails.  Not for the 5K crowd.  But if you can run a marathon, you can run the Wapack and you will not find many other races like this one.  Consider it. Try something new.  Have an adventure.  Come run the Mountains with me.   http://wapack.freeservers.com/   I've got two interviews recorded for the next two shows.  One is with Matt, from Manchester England who created a graphic novel around the Steve Prefontaine story and the other is with Tim who used my MarathonBQ plan this spring to qualify for Boston.   …   Buddy-2015Buddy is sitting in the front yard barking at me through the door as I write this.  He wants me to come outside and play.  He's old now and his hips bother him.  I don't take him on long runs or on the road but we still get out in the woods for shorter stuff.   He loves it.  He loves to explore the woods and sniff everything and wallow in the mud holes even if it's only 2-3 miles.  He's been a good running partner and a good friend over the last decade.  I'm going to miss him when he's gone.  It's going to be hard to celebrate the big part he played in my life without feeling the loss, and the empty space he leaves.   I remember the time in he and I and Brian did a practice run of the Wapack. 20+ miles in the mountains and we had so much fun.  I can picture the way he used to fly through the air to catch a Frisbee.   I'm going to go take him for a walk now.  Because he's my brother and he deserves the moment no matter how busy I am.   And as you're walking your dog, I'll see you out there.   Closing comments   Support my Hood-to-Coast Relay for Cancer Research - https://give.everydayhero.com/us/chris-russell-hood-to-coast-for-cancer-research   Http://www.marathonbq.com   http://runrunlive.com/my-books

The RunRunLive 4.0 Podcast Episode 4-309 – Anne – Laura and 50 states by age 25 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi439.mp3] Link epi4309.mp3 Intro Bumper: https://www.crowdrise.com/TeamHoytBoston2015/fundraiser/christopherrussell Man, what a week!  I'm tired.  I raced the Eastern States 20 miler on Sunday.  It was the 20th anniversary race and they were back to the original course which starts in Kittery Maine, crosses over into Portsmouth, runs the entire coastline of New Hampshire and ends in Massachusetts.  You get 3 states in one race.   I didn't really know how to manage the race going in.  I have been logging 40ish miles a week for a while and have done several 3 hour long runs but I've done almost no tempo or speed.  The summary would be that I'm in really good aerobic shape but lacking the sharp edge of racing.   And, for those of you not paying attention, the reason I can't do the tempo and speed is that I have a heart condition, ‘exercise induced' A-fib that I've developed over the last couple years where later in a workout, under load my heartbeat becomes irregular.  I'm going in to get that fixed in May but I have to drag my old self through the Boston Marathon course first! And, for those of you really not paying attention, this is Chris, your host, and this is the RunRunLive Podcast where we consider the transformational power of endurance sport.  From now on, try to pay attention.   There were 5 of us from my club at the race but we weren't running together because we were at different goal levels.  I planned to just sort of hang back and let the race come to me and keep a watchful eye on the heart rate.  But, any of you who have raced with me know how that usually goes.   I'm an excitable boy, and, as usual I struggled to stay slow and knocked off the early miles 45 – 50 seconds a mile faster than my ‘safe' goal.  I was worried I'd fall apart at the end but I felt great.  The A-fib did kick in for the last few miles but I never crashed and my legs were solid and I wasn't sore at all on Monday. We got a great day for racing.  It was sunny and mid-30's.  There was a bit of a head wind, but nothing that was unmanageable.  This course is nice and flat.  I've probably run this race a dozen times.  All-in-all it was an excellent outing.  I had a blast.  I have to be careful with my exuberance.  Even though it was a good 20 mile run, that only gets you to the base of Heartbreak Hill and for the last 10k my heart was whacking around in my chest like a deranged hamster.  While I was sorting through the race photos this week I actually paid for one it was so good.  I usually don't bother with race photos.  The camera isn't that kind to me in general and I'm too cheap to pay the exorbitant prices, but this was a great picture that captured how much fun I was having and was only $10 for the digital.  We have a great show for you today. In the first section I'm going to look at how road races have changed over the 25 years I've been running them and what that may or may not mean for us.   In the interview we have the final guest interview that was recorded for me at the end of last summer (sorry Anne and Laura for the delay in getting it out!)  Anne interviews Laura who set the record as the youngest person to run all 50 US states.  She did it by the age of 25. She recounts how she started as an adamant ‘non-runner' just trying to get to one mile and some of the wonderful, transformative life lessons she learned along the way.  The final section is a super interesting (and maybe creepy) social experiment that I was running on strangers while traveling this week using the tools of the Pick Up Artists.   Props to my coach, Jeff from PRSFit.  I told him in January that I couldn't so any speedwork but I still wanted to race Boston and we figured out how to work with what we had.  All long, slow, build, aerobic training.  I can feel the results in my runs over the last 3 weeks and I can see the strength in my body.   Just goes to show you folks, where there is a will there's a way.   On with the Show!  Section one - Running Tips 7 ways road races have changed in a generation http://runrunlive.com/7-ways-road-races-have-changed-in-one-generation Voices of reason – the interviews Laura @50by25 Management consultant who became the youngest woman to run a marathon in all 50 states, while still enjoying her margaritas. Sometimes simultaneously. I began writing this blog in December 2007 under the title “Absolut(ly) Fit.” I chose the name to reflect a belief that I had then (and still have today): the best way to live a healthy and happy lifestyle is to maintain balance. Of course it's good for your body to work out and eat healthy food most of the time, but it's also good for your spirit to eat the foods you enjoy. Perhaps you want to set an ambitious goal like training for a marathon – but in the pursuit of that, you don't need to give up everything else in order to succeed.   Case in point – heading straight from my 2nd marathon to visit my favorite winery, Chateau Ste. Michelle I didn't always have this philosophy of balance. Growing up, I preferred musical theater to sports, and never understood how someone could do both. In my mind, you were either artsy or sporty – but never both. I began to challenge this and other assumptions while doing a college internship in Sarasota, Florida. Finding it difficult to make friends in a strange place, I told myself that I could either be miserable and have a terrible summer, or I could make the best of it and spend the time trying to improve myself in some way. I decided that I was going to do two things I had previously thought impossible: learn to cook and learn to run.   Lounging and drinking in the ocean? Don't worry, I still made time for that! The cooking was easy; the running was a bit harder. I had defined my goal as being able to run one mile without stopping, and lacking any better running equipment, I drove my car in a loop around the neighborhood until the odometer read one mile – that was how far I needed to go. For two months I pounded the pavement, working my way up to running more and walking less of that distance. By the end of the summer I had not only been able to run my one mile “course ” without stopping, but I also completed a 5K race (though that was with plenty of walk breaks)! I was so proud of myself, and told everyone I knew. But after running one mile, I wondered – could I run two miles? How about three? I gradually increased my distance, completing a 5 mile race, then a 10K (6.2 miles), and eventually a 10 miler. In December 2007, shortly after starting “Absolut(ly) Fit”, I decided it would be my New Year's resolution to complete a half marathon by the end of the year. I smashed that resolution before the end of the month when I ran theManhattan Half Marathon in Central Park. I was shocked that I had been able to complete it – I thought for sure I was pushing my limits further than I could go. But I did it, and now I wondered – could I somehow complete a full marathon? I started adding more miles on to my “training sessions” (which were actually just early Saturday morning attempts to burn off the calories of the alcohol and late-night pizza/tacos/etc I had consumed with my friends the night before). I didn't follow a real training plan, but typically tried to add five to ten minutes onto whatever I had done the last time I went for a run, and that gradual increase helped me to progress injury-free. I didn't worry about how fast I was going, and instead focused on enjoying the gorgeous views and surprisingly quiet calm of Manhattan on a weekend morning. But while it wasn't too hard to do just another five to ten minutes than I had done the week before, the extra mileage was adding up – until one weekend morning, I ran 22 miles! Although I hadn't been following a formal training plan, I had read enough to know that most marathon training plans stopped around 22 miles… so it seemed that I was ready to go the full distance. I signed up for the Vermont City Marathon a few weeks later, selecting it in large part because it was sponsored by Ben and Jerry's and promised free ice cream at the finish. If anything was going to get me to run 26.2 miles, it was ice cream! My mom and my best friend came to cheer me on, holding signs that said “run to the ice cream, Laura!” That motivation certainly helped – whenever I saw their signs, you can bet that I ran a little faster! Of course I had some soul-searching, “why did I sign up for this” moments in the last few miles (what first-time marathoner doesn't?), but within a few minutes after the finish line, the memories of the tough times were completely replaced by pride of accomplishment. I did it!   Proud marathoner with ice cream in hand! In fact, I was so elated that instead of wanting to stop there, I decided to run another marathon. And another after that. To this day, no matter how many marathons I've run, there is nothing like that feeling of conquering the impossible I get when I cross a marathon finish line. It never gets old! I set a new ambitious goal for myself – to run a marathon in each U.S. state by my 25th birthday – and completed it on June 6, 2010, just two years and one week after I completed my first marathon. In doing so, I broke the world record as the youngest woman to run a marathon in all 50 states. I didn't stop there, though – in November 2013, I ran my 100th marathon to become the youngest member of the 100 Marathon Club. As of this writing (December 2014), I've run 105 marathons in 50 US states, one US territory, and six countries.   Seconds after achieving my 50by25 goal, I'm in disbelief. While I was working toward my “50 marathons by my 25th birthday” challenge, I picked up the 50by25 moniker – and now that I'm a bit older and perhaps not quite so focused on college drinking games and the NYC bar scene, I thought rebranding my blog to 50by25 would make more sense. Yes, I've already completed the 50by25 goal and want to move onto new challenges. However, I think the short-and-sweet 50by25 phrase is a great example of how to set a goal, break it up into manageable chunks, and achieve it. It's quantifiable, it's timebound, and for me, it provided something inspiring enough to work toward that I didn't give up even when things got tough. 50by25 is a huge part of who I am today, and a reminder that I can do the “impossible.” Of course I hope to accomplish more in my life and not just rest on my laurels from here on out, but 50by25 was really the perfect quest and serves as a great template for future endeavors. Though I still run marathons (and write about them on the blog), you'll find that my blog now focuses a lot on goal setting, productivity, and travel in addition to the usual health and fitness topics. I think mastering these activities is the best way to enjoy life and attain true happiness, and I'm eager to learn and share as much as I can about those topics! If you're not sure where to start, check out my top posts page that I put together for new visitors. Thanks for coming by, and if you have any questions, always feel free to leave a comment on a post or contact me anytime :) Section Two – Life Lessons Make them smile - http://runrunlive.com/one-powerful-easy-small-habit Outro Oi! Oi! Oi! Come on! Let's have some energy!  Pick it up buttercup!  Mmmmm… Got a little bit of rumbly in my tumbly today.  Had to make not one, but two pit stops in the woods on my run.  Feeling a bit jet lagged.  I've got a funky playlist going now and I'm tapping out this semi-screed for you.  Or, I guess for us.   I had a funny idea for a short story based in the not-so-distant future where the people who come in last in the race get all the prizes and praise.  No one wants to win because the winners get tied to a post and stoned for being un-feeling bastards.   I forgot to tell you folks that I've been steadily upgrading my hardware.  I got the new iPhone 6 and I really like it.  Not the super big one the ‘just a little bigger' one.  And I replaced my laptop with a Surface Pro 3 a couple months ago and I've grown to like it, especially for travel.  And finally, I lost those Bluetooth headphones that Hilton sent me, ironically by leaving them in a Marriott.   I like the no-strings attached option though and I've bought another pair.  These are called an Mpow Cheetah Sport Bluetooth 4.1 Headphone.  They are good but they go all the way into the ear canal which can be uncomfortable and dangerous because you really can't hear anything else.  So far my toxic body juices haven't killed them but the battery life seems to be maybe 4 hours.  And of course the microphone sucks if you wanted to use them to talk on the phone.   When I was up at the start I had a great chat with Team Hoyt.  Rick and Dick were there as well as Bryan Lyons who is pushing Rick in the longer races now.  I was talking to Dick, who still pushes Rick in the shorter races.  Dick was telling me how he was having back pain and now that he was retired he's got a physio coach and has been doing core work every day and he feels great.   Does it ever feel to you like everyone is having the same conversations at the same time?  Dick was telling me about how great having a strong core is.  He's 75 years old!  I wanted to thank all of you who helped me make my goal for fund raising for Team Hoyt for Boston. I hope to get Bryan on before the race, in the next show.  He was nervous, telling me he's not good with ‘media' – makes me laugh – like I'm Geraldo or something.  Did some math and figured out that I've got somewhere around 5-600 miles on these Hokas.  They still feel fine but I can feel them getting a little ‘loose'.  Time to start looking for a new pair of something.  I'm not going to change horses before Boston.   But, as a lesson, don't do what I do, which is to run in a pair of shoes until your knees start hurting.  You should always have a couple pair in rotation and switch back and forth so you don't get ‘repetitive' injuries.  Well my lovelies I have to let you go.  I'm so far behind in my work that I may never dig out and it's Friday afternoon.  My motivation and energy flows from me and spreads like a dark puddle across the hardwood floor.  The warmth of a comforting bed, the friendly embrace of the couch and the warm dopamine drip of procrastination are sucking at my mind.   Last week I played hooky one weekday afternoon and went into China town with my daughter. We had a blast knocking around the Chinese shops and eating at a Shabu Shabu place.  We didn't roll back home until around 8:00 PM.  I had still had to get my run in.   The weather had taken a turn from the better.  It wasn't snowing and the hulking drifts had retreated from the roads a bit.  There was not a cloud in the sky.  There was not a breath of wind.  There was a 1/4 moon and a sky full of stars.  It was about 28 degrees – warm enough to allow some freedom from the atrocious and common winter bulk of accoutrements of the past 3 months.  A soundless night.   I made my way over through the old neighborhood where I bought my first little house and settled with my new bride in 1985 at the age of 22.  I remember struggling to run a 2 mile loop there as I started my fitful return to fitness in my late 20's.   I ran down the sidewalks of my life and looked in the windows of my memories and felt at peace and full of joy. I remembered the nights like this when all is effortless and joyful are the reason I train and race and strive.  It's the quiet and beautiful moments that sneak up on you while you are busy living that teach you how precious living is.  I'll see you out there.  https://www.crowdrise.com/TeamHoytBoston2015/fundraiser/christopherrussell http://www.grotonroadrace.com/ Closing comments http://runrunlive.com/my-books  

The RunRunLive 4.0 Podcast Episode 4-309 – Anne – Laura and 50 states by age 25 (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi439.mp3] Link epi4309.mp3 Intro Bumper: https://www.crowdrise.com/TeamHoytBoston2015/fundraiser/christopherrussell Man, what a week!  I’m tired.  I raced the Eastern States 20 miler on Sunday.  It was the 20th anniversary race and they were back to the original course which starts in Kittery Maine, crosses over into Portsmouth, runs the entire coastline of New Hampshire and ends in Massachusetts.  You get 3 states in one race.   I didn’t really know how to manage the race going in.  I have been logging 40ish miles a week for a while and have done several 3 hour long runs but I’ve done almost no tempo or speed.  The summary would be that I’m in really good aerobic shape but lacking the sharp edge of racing.   And, for those of you not paying attention, the reason I can’t do the tempo and speed is that I have a heart condition, ‘exercise induced’ A-fib that I’ve developed over the last couple years where later in a workout, under load my heartbeat becomes irregular.  I’m going in to get that fixed in May but I have to drag my old self through the Boston Marathon course first! And, for those of you really not paying attention, this is Chris, your host, and this is the RunRunLive Podcast where we consider the transformational power of endurance sport.  From now on, try to pay attention.   There were 5 of us from my club at the race but we weren’t running together because we were at different goal levels.  I planned to just sort of hang back and let the race come to me and keep a watchful eye on the heart rate.  But, any of you who have raced with me know how that usually goes.   I’m an excitable boy, and, as usual I struggled to stay slow and knocked off the early miles 45 – 50 seconds a mile faster than my ‘safe’ goal.  I was worried I’d fall apart at the end but I felt great.  The A-fib did kick in for the last few miles but I never crashed and my legs were solid and I wasn’t sore at all on Monday. We got a great day for racing.  It was sunny and mid-30’s.  There was a bit of a head wind, but nothing that was unmanageable.  This course is nice and flat.  I’ve probably run this race a dozen times.  All-in-all it was an excellent outing.  I had a blast.  I have to be careful with my exuberance.  Even though it was a good 20 mile run, that only gets you to the base of Heartbreak Hill and for the last 10k my heart was whacking around in my chest like a deranged hamster.  While I was sorting through the race photos this week I actually paid for one it was so good.  I usually don’t bother with race photos.  The camera isn’t that kind to me in general and I’m too cheap to pay the exorbitant prices, but this was a great picture that captured how much fun I was having and was only $10 for the digital.  We have a great show for you today. In the first section I’m going to look at how road races have changed over the 25 years I’ve been running them and what that may or may not mean for us.   In the interview we have the final guest interview that was recorded for me at the end of last summer (sorry Anne and Laura for the delay in getting it out!)  Anne interviews Laura who set the record as the youngest person to run all 50 US states.  She did it by the age of 25. She recounts how she started as an adamant ‘non-runner’ just trying to get to one mile and some of the wonderful, transformative life lessons she learned along the way.  The final section is a super interesting (and maybe creepy) social experiment that I was running on strangers while traveling this week using the tools of the Pick Up Artists.   Props to my coach, Jeff from PRSFit.  I told him in January that I couldn’t so any speedwork but I still wanted to race Boston and we figured out how to work with what we had.  All long, slow, build, aerobic training.  I can feel the results in my runs over the last 3 weeks and I can see the strength in my body.   Just goes to show you folks, where there is a will there’s a way.   On with the Show!  Section one - Running Tips 7 ways road races have changed in a generation http://runrunlive.com/7-ways-road-races-have-changed-in-one-generation Voices of reason – the interviews Laura @50by25 Management consultant who became the youngest woman to run a marathon in all 50 states, while still enjoying her margaritas. Sometimes simultaneously. I began writing this blog in December 2007 under the title “Absolut(ly) Fit.” I chose the name to reflect a belief that I had then (and still have today): the best way to live a healthy and happy lifestyle is to maintain balance. Of course it’s good for your body to work out and eat healthy food most of the time, but it’s also good for your spirit to eat the foods you enjoy. Perhaps you want to set an ambitious goal like training for a marathon – but in the pursuit of that, you don’t need to give up everything else in order to succeed.   Case in point – heading straight from my 2nd marathon to visit my favorite winery, Chateau Ste. Michelle I didn’t always have this philosophy of balance. Growing up, I preferred musical theater to sports, and never understood how someone could do both. In my mind, you were either artsy or sporty – but never both. I began to challenge this and other assumptions while doing a college internship in Sarasota, Florida. Finding it difficult to make friends in a strange place, I told myself that I could either be miserable and have a terrible summer, or I could make the best of it and spend the time trying to improve myself in some way. I decided that I was going to do two things I had previously thought impossible: learn to cook and learn to run.   Lounging and drinking in the ocean? Don’t worry, I still made time for that! The cooking was easy; the running was a bit harder. I had defined my goal as being able to run one mile without stopping, and lacking any better running equipment, I drove my car in a loop around the neighborhood until the odometer read one mile – that was how far I needed to go. For two months I pounded the pavement, working my way up to running more and walking less of that distance. By the end of the summer I had not only been able to run my one mile “course ” without stopping, but I also completed a 5K race (though that was with plenty of walk breaks)! I was so proud of myself, and told everyone I knew. But after running one mile, I wondered – could I run two miles? How about three? I gradually increased my distance, completing a 5 mile race, then a 10K (6.2 miles), and eventually a 10 miler. In December 2007, shortly after starting “Absolut(ly) Fit”, I decided it would be my New Year’s resolution to complete a half marathon by the end of the year. I smashed that resolution before the end of the month when I ran theManhattan Half Marathon in Central Park. I was shocked that I had been able to complete it – I thought for sure I was pushing my limits further than I could go. But I did it, and now I wondered – could I somehow complete a full marathon? I started adding more miles on to my “training sessions” (which were actually just early Saturday morning attempts to burn off the calories of the alcohol and late-night pizza/tacos/etc I had consumed with my friends the night before). I didn’t follow a real training plan, but typically tried to add five to ten minutes onto whatever I had done the last time I went for a run, and that gradual increase helped me to progress injury-free. I didn’t worry about how fast I was going, and instead focused on enjoying the gorgeous views and surprisingly quiet calm of Manhattan on a weekend morning. But while it wasn’t too hard to do just another five to ten minutes than I had done the week before, the extra mileage was adding up – until one weekend morning, I ran 22 miles! Although I hadn’t been following a formal training plan, I had read enough to know that most marathon training plans stopped around 22 miles… so it seemed that I was ready to go the full distance. I signed up for the Vermont City Marathon a few weeks later, selecting it in large part because it was sponsored by Ben and Jerry’s and promised free ice cream at the finish. If anything was going to get me to run 26.2 miles, it was ice cream! My mom and my best friend came to cheer me on, holding signs that said “run to the ice cream, Laura!” That motivation certainly helped – whenever I saw their signs, you can bet that I ran a little faster! Of course I had some soul-searching, “why did I sign up for this” moments in the last few miles (what first-time marathoner doesn’t?), but within a few minutes after the finish line, the memories of the tough times were completely replaced by pride of accomplishment. I did it!   Proud marathoner with ice cream in hand! In fact, I was so elated that instead of wanting to stop there, I decided to run another marathon. And another after that. To this day, no matter how many marathons I’ve run, there is nothing like that feeling of conquering the impossible I get when I cross a marathon finish line. It never gets old! I set a new ambitious goal for myself – to run a marathon in each U.S. state by my 25th birthday – and completed it on June 6, 2010, just two years and one week after I completed my first marathon. In doing so, I broke the world record as the youngest woman to run a marathon in all 50 states. I didn’t stop there, though – in November 2013, I ran my 100th marathon to become the youngest member of the 100 Marathon Club. As of this writing (December 2014), I’ve run 105 marathons in 50 US states, one US territory, and six countries.   Seconds after achieving my 50by25 goal, I’m in disbelief. While I was working toward my “50 marathons by my 25th birthday” challenge, I picked up the 50by25 moniker – and now that I’m a bit older and perhaps not quite so focused on college drinking games and the NYC bar scene, I thought rebranding my blog to 50by25 would make more sense. Yes, I’ve already completed the 50by25 goal and want to move onto new challenges. However, I think the short-and-sweet 50by25 phrase is a great example of how to set a goal, break it up into manageable chunks, and achieve it. It’s quantifiable, it’s timebound, and for me, it provided something inspiring enough to work toward that I didn’t give up even when things got tough. 50by25 is a huge part of who I am today, and a reminder that I can do the “impossible.” Of course I hope to accomplish more in my life and not just rest on my laurels from here on out, but 50by25 was really the perfect quest and serves as a great template for future endeavors. Though I still run marathons (and write about them on the blog), you’ll find that my blog now focuses a lot on goal setting, productivity, and travel in addition to the usual health and fitness topics. I think mastering these activities is the best way to enjoy life and attain true happiness, and I’m eager to learn and share as much as I can about those topics! If you’re not sure where to start, check out my top posts page that I put together for new visitors. Thanks for coming by, and if you have any questions, always feel free to leave a comment on a post or contact me anytime :) Section Two – Life Lessons Make them smile - http://runrunlive.com/one-powerful-easy-small-habit Outro Oi! Oi! Oi! Come on! Let’s have some energy!  Pick it up buttercup!  Mmmmm… Got a little bit of rumbly in my tumbly today.  Had to make not one, but two pit stops in the woods on my run.  Feeling a bit jet lagged.  I’ve got a funky playlist going now and I’m tapping out this semi-screed for you.  Or, I guess for us.   I had a funny idea for a short story based in the not-so-distant future where the people who come in last in the race get all the prizes and praise.  No one wants to win because the winners get tied to a post and stoned for being un-feeling bastards.   I forgot to tell you folks that I’ve been steadily upgrading my hardware.  I got the new iPhone 6 and I really like it.  Not the super big one the ‘just a little bigger’ one.  And I replaced my laptop with a Surface Pro 3 a couple months ago and I’ve grown to like it, especially for travel.  And finally, I lost those Bluetooth headphones that Hilton sent me, ironically by leaving them in a Marriott.   I like the no-strings attached option though and I’ve bought another pair.  These are called an Mpow Cheetah Sport Bluetooth 4.1 Headphone.  They are good but they go all the way into the ear canal which can be uncomfortable and dangerous because you really can’t hear anything else.  So far my toxic body juices haven’t killed them but the battery life seems to be maybe 4 hours.  And of course the microphone sucks if you wanted to use them to talk on the phone.   When I was up at the start I had a great chat with Team Hoyt.  Rick and Dick were there as well as Bryan Lyons who is pushing Rick in the longer races now.  I was talking to Dick, who still pushes Rick in the shorter races.  Dick was telling me how he was having back pain and now that he was retired he’s got a physio coach and has been doing core work every day and he feels great.   Does it ever feel to you like everyone is having the same conversations at the same time?  Dick was telling me about how great having a strong core is.  He’s 75 years old!  I wanted to thank all of you who helped me make my goal for fund raising for Team Hoyt for Boston. I hope to get Bryan on before the race, in the next show.  He was nervous, telling me he’s not good with ‘media’ – makes me laugh – like I’m Geraldo or something.  Did some math and figured out that I’ve got somewhere around 5-600 miles on these Hokas.  They still feel fine but I can feel them getting a little ‘loose’.  Time to start looking for a new pair of something.  I’m not going to change horses before Boston.   But, as a lesson, don’t do what I do, which is to run in a pair of shoes until your knees start hurting.  You should always have a couple pair in rotation and switch back and forth so you don’t get ‘repetitive’ injuries.  Well my lovelies I have to let you go.  I’m so far behind in my work that I may never dig out and it’s Friday afternoon.  My motivation and energy flows from me and spreads like a dark puddle across the hardwood floor.  The warmth of a comforting bed, the friendly embrace of the couch and the warm dopamine drip of procrastination are sucking at my mind.   Last week I played hooky one weekday afternoon and went into China town with my daughter. We had a blast knocking around the Chinese shops and eating at a Shabu Shabu place.  We didn’t roll back home until around 8:00 PM.  I had still had to get my run in.   The weather had taken a turn from the better.  It wasn’t snowing and the hulking drifts had retreated from the roads a bit.  There was not a cloud in the sky.  There was not a breath of wind.  There was a 1/4 moon and a sky full of stars.  It was about 28 degrees – warm enough to allow some freedom from the atrocious and common winter bulk of accoutrements of the past 3 months.  A soundless night.   I made my way over through the old neighborhood where I bought my first little house and settled with my new bride in 1985 at the age of 22.  I remember struggling to run a 2 mile loop there as I started my fitful return to fitness in my late 20’s.   I ran down the sidewalks of my life and looked in the windows of my memories and felt at peace and full of joy. I remembered the nights like this when all is effortless and joyful are the reason I train and race and strive.  It’s the quiet and beautiful moments that sneak up on you while you are busy living that teach you how precious living is.  I’ll see you out there.  https://www.crowdrise.com/TeamHoytBoston2015/fundraiser/christopherrussell http://www.grotonroadrace.com/ Closing comments http://runrunlive.com/my-books  

May 28, 2014 Podcast: How To Run A Marathon With A Knee Injury, Can Heat Make You Burn More Fat, How To Do Magnesium Baths, Stevia vs. Artificial Sweeteners, Natural Remedies for Menstrual Cramps, and Hidden Causes of High Blood Sugar. Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “” form...but be prepared to wait - we prioritize audio questions over text questions. ----------------------------------------------------- News Flashes: You can get these News Flashes hot off the presses if you follow Ben on , and . Need to “train” your body to run X distance at a certain speed? Good article: ----------------------------------------------------- Special Announcements: - - and listen to Ben's "Ayahuasca 101" interview with coach and Ironman athlete Stephanie Holbrook. -Go ask your burning Obstacle Racing questions at for the brand new Obstacle Dominator podcast! -. 100% FREE Event - 7:00 p.m. CST, Tuesday, June 10, 2014 - Concordia University - St. Paul Campus (and Live Broadcast Online). Learn how to get the most out of your life with noted athlete and entrepreneur Ben Greenfield. Ben will share practical, real-life tips for increasing your productivity, improving your physical well-being and enhancing your mental performance. Join him as he shares his life journey and the lessons learned along the way, including studying sports science in college, launching a successful string of personal training studios and gyms, beginning an online fitness career, and finally becoming recognized globally as one of the top nutrition, health, and exercise experts in the world. - Every week Ben discovers new exercises, workout tactics, fat loss tricks, biohacks, deep sleep tips, detoxes, recipes, supplements, etc. - but people often feel like they’re “behind the curve” - constantly trying to wrap their heads around what’s working best at any given time, or what’s going to be best for them and their bodies. In Ben's monthly Inner Circle video workshops and diet and exercise logs, he and his wife Jessa teach you exactly “what’s working now”, so that you can stay on the razor-sharp, cutting-edge of fitness, nutrition and lifestyle optimization. When it comes to “assembling” everything that Ben talks about in the podcast, books, etc. into an easy-to-implement system, the Inner Circle is the way to do that. -Grab this package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - ! ----------------------------------------------------- Listener Q&A: As compiled, deciphered, edited and sometimes read by , the Podcast Sidekick and Audio Ninja. How To Run A Marathon With A Knee Injury Tony asks: He was diagnosed with IT Band Friction Syndrome. He went for Physical Therapy and it cleared up but he still has some pain on the front of his knee, just below the patella. He has tried everything he can including: Hokas, Cortisone (which just increased the pressure), Straps, Bands, Joint Supplements and Anti-inflammatories. His marathon is in a about a week - what can he do to give himself the best chance of finishing? In my response I recommend: - - -MarcPro Electrostim ($32 discount at with discount code "Ben")-- Can Heat Make You Burn More Fat? Michael asks: He has seen a lot of people in Holland (where he lives) doing cardio with heat packs on to burn off stomach fat. He hasn't seen any research to support this idea. After reading your articles on cold thermogenesis, he is wondering if heat packs might even have a reverse effect on burning fat. In my response I recommend: -The Fat Burner vest and Gut Buster vest at -Study: -Article: How To Do Magnesium Baths Ian asks: He has been using the in warm or hot baths. Now he is wondering is he should be using it in a cold bath (he takes a cold bath outside before and after his workouts). He doesn't drain the cold bath after each session (only every few days) so he is wondering how many days the magnesium would be good for? In my response I recommend: - Stevia vs. Artificial Sweeteners Jessica asks: She is curious about the difference between artificial sweeteners and Stevia. She has read a bunch of articles about whether it is good or bad for weight loss and cravings - or over all health. The findings are quite controversial. She is also wondering if the chemical breakdown is different. In my response I recommend: - - - and -This Natural Remedies for Menstrual Cramps Peter asks: His wife and daughter both struggle with menstrual cramps and he tries to keep them away from things like ibuprofen. They do some magnesium (how much is too much) but the pain doesn't go away. Do you have any suggestions? Phenocane? Seems like these pains must be masking something. In my response I recommend: - - -- - Hidden Causes of High Blood Sugar Sanket asks: Recently he did a fasting blood test where his A1C came to 5.5. His blood glucose was 116 after a 14 hour fast. He has noticed that if he works out moderately hard his blood sugar stays high for 2 to 3 days. If he doesn't exercise it is more like 80-85. He has a sedentary job, exercises once a week. He eats high fat but also grains. He fasts 11 to 12 hours a day. Are these blood sugar levels normal? Is there any way he can bring the A1C levels down? In my response I recommend: - - ----------------------------------------------------- -- And don't forget to go to -- Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! Podcast music from 80s Fitness (Reso Remix) by KOAN Sound. !