Podcasts about independence kansas

Jade & Scott join us in studio. We talk all things Park & Zoo. 

Lewis joins us in studio to talk about all things Indy. 

Detreck Foster was reported missing on May 12, 2020 – two years ago – when he was 37-years-old. Someone last saw him around April 12, 2020, in Independence. KBI agents and detectives suspect foul play in Foster's disappearance. They believe someone knows information that will help resolve the case. Investigators say they'll continue exploring all tips and leads. Trailer: https://www.twistedanduncorked.com/ https://www.koamnewsnow.com/news/crime/kbi-detreck-foster-missing-2-years-suspect-foul-play/article_e3574fe3-6b65-53e9-b9bb-c0552d256f47.html https://www.nbcnews.com/dateline/family-continues-search-missing-kansas-father-detreck-foster-who-disappeared-n1235149 Music by 23843807 from Pixabay --- Send in a voice message: https://podcasters.spotify.com/pod/show/maryanne-mccullough/message

This is the first episode in 2023 and I just wanted to take a little time, and give a progress report, on how this podcast is going.  Also wanted to reinstate my purpose in Grace Recipient, and share my goal, going forward.  Also recorded this message from Pastor Sorah, Pastor of Truth Tabernacle in Independence Kansas.  He preached this on Jan 1, 2023.   I felt it would be appropriate to share with you all. You can check out Truth Tabernacle Independence Kansas on facebook, or better yet, visit us at 1825 N 10th St, in Independence Kansas. Times of service are  Sunday 9:30 -11:00 Sunday School,  11:30 pre-service prayer / 12:00 CHURCH TIME Wednesday 7:00 p.m. Prayer, 7:30 Church time Thursday 7:30 Family Prayer Email me at graceforallm@gmail.com                                                --- Send in a voice message: https://podcasters.spotify.com/pod/show/grace-for-all-ministries/message

Scott Mason chats with Unconquered Talk podcast host and 1/3 of the Roll Up Network podcast CJ Wilson about the journey of new Jets EDGE rusher Jermaine Johnson! We go beyond the film on Johnson as CJ talks about Johnson's beginnings as a high school star who could not qualify for a Division 1 scholarship, leaving Minnesota for a Junior College in Independence Kansas, his transformation into the best Junior College player in the country, the decision to accept a scholarship with the University of Georgia, why he entered the transfer portal, the move to Florida State and his impact there, and much more! Check out the Play Like A Jet YouTube channel featuring both of Luke Grant's Jermaine Johnson film breakdowns and subscribe to the channel if you haven't already! https://youtu.be/_KG0YtM4reE https://youtu.be/UInHP3EG2F0 Check out the Play Like A Jet store and get your "Zach Says Go Long" shirt (artwork courtesy of the incredible _@canibefrank on instagram) RIGHT NOW! Hoodies, hats, mugs, etc.....also available! https://www.teepublic.com/t-shirt/24734143-new-york-jets-zach-says-go-long-t-shirt?store_id=717242 To advertise on Play Like A Jet, please contact: Justin@brokencontrollermedia.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Yancey is under the weather so its just Magan and Justin. 

For our crew from Independence Kansas!!A killer from Kansas, and not the infamous Dennis Rader "BTK" killer, but definitely as crazy.Strap in, settle down, and try and remain calm while Becky, Leigh, and Jesse take you on a journey throughone of the craziest Serial Killers we have ever covered.This is a two-parter, and for good reason. Enjoy!!P.S. Don't sign blank pieces of paper!

Coach Brusoe, Defensive Coordinator, Strength and Condition Coach at Pacelli High School in Stevens Point Wisconsin. Talk about how Coach Brusoe went a unique way into becoming a coach. How he became a S&C coach. What defense he wants to use and how covid changed that. What he took from coaching at a JUCO. And how we was on Last Chance U at Independence Kansas! --- Support this podcast: https://anchor.fm/coachsteve72/support Learn more about your ad choices. Visit megaphone.fm/adchoices

Coach Brusoe, Defensive Coordinator, Strength and Condition Coach at Pacelli High School in Stevens Point Wisconsin. Talk about how Coach Brusoe went a unique way into becoming a coach. How he became a S&C coach. What defense he wants to use and how covid changed that. What he took from coaching at a JUCO. And how we was on Last Chance U at Independence Kansas!  --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In Kansas in 1872 there was a family of four- the dad, John Bender, Sr. or Pa, a son John, a wife whose name was Almira  or Elvira Ma and a daughter Kate. They were a homestead family and got a plot of 160 acres. The parents mostly spoke German and maybe a little English but both of the kids knew English.  They were older when they moved to Kansas, possibly in their 50s or 60s. It was possible that they weren’t a family. There are theories that the kids were actually husband and wife and that the mother had several other husbands before that she murdered. She may have had ten kids and Kate was the youngest. The family owned a general store which supplied travelling wagons with  with liquor, tobacco, horse feed, gunpowder, and food. They also owned an inn. The space was a large room divided by heavy canvas curtains. The men in the family weren’t very chatty but the daughter was kind and attractive. The family were spiritualists, which was a system of belief or religious practice based on supposed communication with the spirits of the dead, especially through mediums. Kate claimed that she was a psychic medium who could contact the spirits of the dead and even cure sickness for a donation. She appeared in the small town  as "Professor Miss Kate Bender" where she gave public séances and entertained crowds. In the inn, travelers would sometimes complain of hearing strange sounds coming from behind the curtain when they ate. . Kate would also place her spiritualist clients with their backs to the curtain. In the darkened room, she made all sorts of strange manifestations appear, usually with her family’s earthly assistance, and managed to keep the traveler transfixed in place for a long time. The men would come behind and bludgeon the traveler. They would fall through a trap down and they’d murder them then bury them in the garden. One day, Dr. William  York left Independence Kansas and disappeared. His brothers were determined to find out what happened. They held searches but the Bender’s avoided being searched until people realized that they were being shaded and that their garden was always freshly plowed. Their property was searched and the trap door was discovered. The house was searched and people said that the house smelled like blood. When they dug up the garden that found dozens of men’s bodies with their heads smashed in. The house was then taken apart piece by piece by people who wanted souvenirs. The Bender’s were never found.

Hosts Michelle and Nima discuss keeping in touch with your Exes and their families. Stories about Psychics, Postpartum Depression, and making a connection with a crabby neighbor.  Ersilia Pompilio is a Pediatric Nurse Practicioner and a writer/producer/podcaster, She wrote and produced her solo show “The Nurse And The Hypochondriacs,” And currently produces: “Nurses And Hypochondriacs,” storytelling show and podcast. Check her out at roguenursemedia.com T: @nurseshypochond   Jenny Novak started writing early in childhood with runaway note to her mother and using inappropriate language in many of her elementary school assignments just for the attention. Her greatest claim to fame so far is getting the only A in Professor Rhodes English B class for her paper on the Vegetation imagery in Macbeth.   T:  @Jenny_Novak     Ray Barnhart is an actor, writer and blogger. Originally from Independence Kansas, he has lived here long enough that he can, with good conscious, call Los Angeles home. IG: @raylbarnhart

John Alexander (Reality Denied) included fascinating details about his encounters with Shamans from around the world. John and his wife Victoria recommended the 'Gringo Shaman' - [Ron Wheelock](http://elpurguero.com/). For more background, I have included links and a post featuring the mentioned interview with Lisa Ling. Ron Wheelock, based in Peru, is from Independence Kansas. Taking a circuitous route, he has embodied his healing role for two decades. Blog posts and links on Ron at [Wendy's Coffeehouse](https://wendyscoffeehouse.blogspot.com/2018/05/altered-states-and-ayahuasca-journey-of.html). That link is to the first post featuring a video with Ron. A [second post](https://wendyscoffeehouse.blogspot.com/2018/05/gringo-shaman-ron-wheelock-conscious.html) includes the interview with Lisa Ling.

Interview conducted by James D. Fischer with Robert Augustus Wesley, community leader. Topic of this interview was "Growing Up Black in Independence, Kansas." Interview took place on February 16, 2018 at the Independence Public Library.  Here is a picture of James D. Fischer and Robert Wesley, chatting on the day of the interview.          

J. L. Warnock, Author, Independence, Kansas Born in 1949 near an Air Force base in New York State, J. L. Warnock served 4 years in Army Military Intelligence doing technical work with the highest security classifications. He married in 1970. After leaving the service in 1972, he earned a Bachelors degree in education in New York. He and his wife Peggy came to Independence, Kansas in 1974. They each earned Master’s degrees in education in 1980. He retired after nearly 30 years of teaching everything from third grade through post graduate level aerospace classes. He became a volunteer reader at a local bookstore and began to think about writing. He has produced short stories in several genres. This is a selection from his children’s book, Abraham and Isaac. . J.L. divides his time between senior aerobics classes, flying his homebuilt airplane, and hours spent at the computer keyboard, writing, always writing. He has so far produced three novels, one children’s book, one collection of short horror stories, one collection of short science fiction stories, and two “cleverly disguised” Memoirs.

The RunRunLive 4.0 Podcast Episode 4-303 – Bruce Van Horn - Running and Self-esteem (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4303.mp3] Link epi4303.mp3 Intro Bumper: Hello my friends and welcome to 2015.  Who woulda thunk it? We made it.  I can remember sitting in elementary school and thinking how old I'd be when we got to the year 2000, and here we are 15 years later.   You have once again found yourself with me, Chris, in your ear buds.  Whether you're out on your frozen roads or the tropical antipodean outback I'm thrilled and honored to be your running-related mental succubus.  … Well it's been a quiet week out here in Independence Kansas along the banks of Spring creek.  As I look out onto the frost covered acreage I can see groups of feral yaks cavorting in the sleet.  Except for those sick ones.  They don't look so good.  They're in rough shape with fur falling out in bunches and they walk with a strange stiff-legged lurch.   I called the local animal control officer out and he should be here shortly.  It's that government neuro toxin research facility.  I know it is.   Well the beat up F150 of Dick the animal control officer just pulled into the field.  I think he's the manager of the local grange too.  He's out of the truck now, approaching the yaks… Oh my god! They're attacking! They've got him down! Heavens to murgatroid! They're eating his brains! They're Zombie yaks!  That's it.  I've had enough of the Midwest.  I'm moving back to New England.  By the way…”Zombie Yaks” would make an awesome name for a punk rock band… Intro:  Yeah – how about that running stuff?  Well I've dropped into training for Boston.  I've had a small set back with going on vacation for a week and coming down with a vicious head cold.   I've got an interesting challenge this year with my heart acting up.  I can train in Zone 2 all day long but Zone 3 and 4 work is dicey.  I'm going to have to figure out how to train with a missing gear while I get this sorted.   The issue is that the tempo stuff is where my arrhythmia kicks in.  Instead of going from zone 2 into zone 3 and 4 it flips out and goes from zone 2 to max.  But that's not really what's happening.  It reads as max HR but what's really happening is the heart muscles are out of synch and the blood isn't getting to where it needs to be to support the effort.  It's the equivalent of a missing gear or a flat spot where I lose power.   It doesn't do me any good to tough it out because I'm not getting the benefit training while my heart is working ineffectively.  I talked to coach and we're working on training on things I can control and are effective.   Since I have no problem in Zone 2 we're just going to continue to build a giant base.  Push those weekday runs up into the 1:30 range and the long runs up too.   The other issue I have is the HR tends to flip when I'm running up hill.  The increased load going up a hill caused the Arrhythmia to kick in.  Again, it doesn't do me any good to train in that state so I have to figure out how to get my hill strength for Boston without doing hill work.   What can I control?  I can control my nutrition, I can control my flexibility and I can control my strength and I can control my sleep.  That leads me to my initial plan for Boston, which is build a huge Zone 2 base, get my weight down to race weight, work my flexibility and work my strength.  I'm pretty excited about this experiment.  It's a challenge.  It's like fighting with a hand tied behind my back and it will force me to grow.  If the cardio doctors manage to fix something then I can add on the fine tuning of racing and tempo later in the cycle.  That's easy and comes quickly if you have the strength, the flexibility and the base.   Today I have a chat with Bruce Van Horn who is a life coach and marathoner out of Virginia.  At first I wasn't super attracted to Bruce when I listened to his stuff because it was basic positive thinking and self-esteem stuff delivered in a bit of a Mr. Rodgers narrative, but I warmed to it and I thought it would be valuable to step back and look at some of the basic approaches to get started on the right path.   I had to get around my own prejudices.  A couple notes that resonated for me are; first ‘the great mass of men lead lives of quiet desperation' to quote our friend Henry over in Concord.  Bruce is helping the 95% of the people out there who just don't know where to start and they think that they are the only ones who feel that way.  I also wanted to highlight, secondly something that all of us take for granted, which is the positive correlation between running and self-esteem and self-worth.   As an added bonus Buddy the old Wonder Dog chimes in in the background a few times.  In the first section I present a brief piece on how to start running towards something as opposed to running away.  In the second section I'm going to counter balance all the basic self-improvement messaging with some thought on more advanced ideas for those of you who may be looking for the next level.  I woke up this morning hemorrhaging snot with a full day of work on my plate and thought I might not get this show out, actually was wondering about surviving the day, but here I am and it's after 6:pm and I'm still going!  I think I just might make my deadline!  To hell with the head cold and the cold weather (it was minus 8 F yesterday here) and to hell with the zombie yak attacks!  On with the Show! Section one - Running Tips http://runrunlive.com/stop-running-away Voices of reason – the interviews Interviewee -> Bruce Van Horn – Life Coach Bruce Van Horn www.lifeisamarathon.com About Hi. My name is Bruce Van Horn. I appreciate you taking the time to visit my site to learn a little about me. I am, in order of priority, a Dad, a writer, a coach, an entrepreneur, a speaker, a runner, and a lot of other things as life demands! My personal motto is: “Life is a marathon, so let's train for it!” Most of the inspiration for that motto comes from the 12th chapter of the book of Hebrews, in the Bible. I'm in the race of life for the long run, and training for the ups and downs that will come whether or not I'm ready for them–so I'm trying to be ready! I've had many painful experiences and setbacks in my life, but I've also received many unexpected and undeserved blessings. I've learned, along the way, that I cannot control many things about my life, but I can control how I respond to everything. I spent a good portion of my adult life simply reacting from day to day, situation to situation. I know how it feels when just getting through the day is a good day. I've also learned that living that way was a choice I was making, not something that was being forced upon me. I've learned a lot about myself in my journey to take back control of my life. I've learned that, despite circumstances, I can live passionately and intentionally. While I am good at many things, I operate in my “sweet-spot” when I'm helping people discover their purpose and passion for life. When I'm coaching people to put the “extra” in their ordinary life and turn it into the extraordinary life they want and are capable of living. Most of my writing is on this topic because it is my passion! If you would like to work with me or reach out to me for any reason, I'd love to hear from you. Feel free to use my Contact Form. I am also constantly feeding my brain by reading books and blogs, listening to audiobooksand a variety of podcasts.  If you'd like to see what I've read recently, visit my Reading List   Section two – Life Skills http://runrunlive.com/advanced-self-improvement-ideas-for-your-new-year   Outro Well my friends we made it.  Episide 4-303 out of the box and into the either.  I've got plenty of ideas and lots of life lessons to share.  Let's keep going, shall we?  Can I talk anyone into doing audio editing for the interviews?  It's really quite simple and I can train you.  It just saves me an hour of production time and you get to hear the interviews first! Some are awesome and don't need any editing, some need a bit more work, but I could use some more volunteers.  What else have I got cooking?   Well I need to find a marathon to run before Boston so Boston can be my 50th.  I've kicked off my fundraising for Team Hoyt and will be dropping a video on you guys to tell you my plans.  If you can spare $2,260 as a donation now's the time! Or even something smaller!  http://youtu.be/GfBxVEGkb8A I've got the MarathonBQ book through the first edit so now I have to figure out how to get that through the birthing canal, sigh…So many good ideas, so little time.  You know how I got myself sick?  I was going on this vacation over new years and I decided I'd vacation AND keep my other stuff going as well.  This meant I'd stay up until obscene hours celebrating with my family and then get up at 5 to work out and write anyhow. The plan was to nap during the day, because, hey, I was on vacation.   After 3 days of this I got sick and lost not only all the time I tried to create but also the benefit of a vacation.  Why, because I'm an idiot who can't relax.   But I did get one super cool morning run in.  New Year's Day I rolled out at 5:00AM.  I was staying in the JW Marriott in downtown Miami on Key Biscayne.  I headed out across the causeway and the little drawbridges over to Miami Beach.   It was super surreal.  The Bay park near the hotel was a scene of carnage.  It was post-apocalyptic with piles of bottles and occasional zombified revelers staggering by.  As I ran down the causeway road towards Miami Beach I'd pass young women leaving houses in party dresses holding their stilettos in their hands, doing the walk of shame – so to speak- and they'd look at me as if I was some sort of alien apparition.   As I got into South Beach I passed very drunk and very friendly young men who would try to high-five me and miss. I stopped at a park bench to do 5 minutes of breathing meditation and relax my heart.   I kept going out through to the beach itself which was another zombie-apocalypse scene.  Piles of empty champagne bottles, all kinds of people sleeping in piles on the beach, (and doing other things that weren't sleeping), and still more people wandering around like zombies in the pre-dawn darkness.  I watched the cruise ships come in to the port all strung with lights.  The sun rose over my shoulder as I ran back to the hotel, still the first one up.  It was around 10k in each direction.  The kind of surreal vacation adventure that isn't on any travel company's itinerary! So, my Friends, keep doing what you are doing and you will be sure to see me out there.        Closing comments  

The RunRunLive 4.0 Podcast Episode 4-303 – Bruce Van Horn - Running and Self-esteem (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4303.mp3] Link epi4303.mp3 Intro Bumper: Hello my friends and welcome to 2015.  Who woulda thunk it? We made it.  I can remember sitting in elementary school and thinking how old I’d be when we got to the year 2000, and here we are 15 years later.   You have once again found yourself with me, Chris, in your ear buds.  Whether you’re out on your frozen roads or the tropical antipodean outback I’m thrilled and honored to be your running-related mental succubus.  … Well it’s been a quiet week out here in Independence Kansas along the banks of Spring creek.  As I look out onto the frost covered acreage I can see groups of feral yaks cavorting in the sleet.  Except for those sick ones.  They don’t look so good.  They’re in rough shape with fur falling out in bunches and they walk with a strange stiff-legged lurch.   I called the local animal control officer out and he should be here shortly.  It’s that government neuro toxin research facility.  I know it is.   Well the beat up F150 of Dick the animal control officer just pulled into the field.  I think he’s the manager of the local grange too.  He’s out of the truck now, approaching the yaks… Oh my god! They’re attacking! They’ve got him down! Heavens to murgatroid! They’re eating his brains! They’re Zombie yaks!  That’s it.  I’ve had enough of the Midwest.  I’m moving back to New England.  By the way…”Zombie Yaks” would make an awesome name for a punk rock band… Intro:  Yeah – how about that running stuff?  Well I’ve dropped into training for Boston.  I’ve had a small set back with going on vacation for a week and coming down with a vicious head cold.   I’ve got an interesting challenge this year with my heart acting up.  I can train in Zone 2 all day long but Zone 3 and 4 work is dicey.  I’m going to have to figure out how to train with a missing gear while I get this sorted.   The issue is that the tempo stuff is where my arrhythmia kicks in.  Instead of going from zone 2 into zone 3 and 4 it flips out and goes from zone 2 to max.  But that’s not really what’s happening.  It reads as max HR but what’s really happening is the heart muscles are out of synch and the blood isn’t getting to where it needs to be to support the effort.  It’s the equivalent of a missing gear or a flat spot where I lose power.   It doesn’t do me any good to tough it out because I’m not getting the benefit training while my heart is working ineffectively.  I talked to coach and we’re working on training on things I can control and are effective.   Since I have no problem in Zone 2 we’re just going to continue to build a giant base.  Push those weekday runs up into the 1:30 range and the long runs up too.   The other issue I have is the HR tends to flip when I’m running up hill.  The increased load going up a hill caused the Arrhythmia to kick in.  Again, it doesn’t do me any good to train in that state so I have to figure out how to get my hill strength for Boston without doing hill work.   What can I control?  I can control my nutrition, I can control my flexibility and I can control my strength and I can control my sleep.  That leads me to my initial plan for Boston, which is build a huge Zone 2 base, get my weight down to race weight, work my flexibility and work my strength.  I’m pretty excited about this experiment.  It’s a challenge.  It’s like fighting with a hand tied behind my back and it will force me to grow.  If the cardio doctors manage to fix something then I can add on the fine tuning of racing and tempo later in the cycle.  That’s easy and comes quickly if you have the strength, the flexibility and the base.   Today I have a chat with Bruce Van Horn who is a life coach and marathoner out of Virginia.  At first I wasn’t super attracted to Bruce when I listened to his stuff because it was basic positive thinking and self-esteem stuff delivered in a bit of a Mr. Rodgers narrative, but I warmed to it and I thought it would be valuable to step back and look at some of the basic approaches to get started on the right path.   I had to get around my own prejudices.  A couple notes that resonated for me are; first ‘the great mass of men lead lives of quiet desperation’ to quote our friend Henry over in Concord.  Bruce is helping the 95% of the people out there who just don’t know where to start and they think that they are the only ones who feel that way.  I also wanted to highlight, secondly something that all of us take for granted, which is the positive correlation between running and self-esteem and self-worth.   As an added bonus Buddy the old Wonder Dog chimes in in the background a few times.  In the first section I present a brief piece on how to start running towards something as opposed to running away.  In the second section I’m going to counter balance all the basic self-improvement messaging with some thought on more advanced ideas for those of you who may be looking for the next level.  I woke up this morning hemorrhaging snot with a full day of work on my plate and thought I might not get this show out, actually was wondering about surviving the day, but here I am and it’s after 6:pm and I’m still going!  I think I just might make my deadline!  To hell with the head cold and the cold weather (it was minus 8 F yesterday here) and to hell with the zombie yak attacks!  On with the Show! Section one - Running Tips http://runrunlive.com/stop-running-away Voices of reason – the interviews Interviewee -> Bruce Van Horn – Life Coach Bruce Van Horn www.lifeisamarathon.com About Hi. My name is Bruce Van Horn. I appreciate you taking the time to visit my site to learn a little about me. I am, in order of priority, a Dad, a writer, a coach, an entrepreneur, a speaker, a runner, and a lot of other things as life demands! My personal motto is: “Life is a marathon, so let’s train for it!” Most of the inspiration for that motto comes from the 12th chapter of the book of Hebrews, in the Bible. I’m in the race of life for the long run, and training for the ups and downs that will come whether or not I’m ready for them–so I’m trying to be ready! I’ve had many painful experiences and setbacks in my life, but I’ve also received many unexpected and undeserved blessings. I’ve learned, along the way, that I cannot control many things about my life, but I can control how I respond to everything. I spent a good portion of my adult life simply reacting from day to day, situation to situation. I know how it feels when just getting through the day is a good day. I’ve also learned that living that way was a choice I was making, not something that was being forced upon me. I’ve learned a lot about myself in my journey to take back control of my life. I’ve learned that, despite circumstances, I can live passionately and intentionally. While I am good at many things, I operate in my “sweet-spot” when I’m helping people discover their purpose and passion for life. When I’m coaching people to put the “extra” in their ordinary life and turn it into the extraordinary life they want and are capable of living. Most of my writing is on this topic because it is my passion! If you would like to work with me or reach out to me for any reason, I’d love to hear from you. Feel free to use my Contact Form. I am also constantly feeding my brain by reading books and blogs, listening to audiobooksand a variety of podcasts.  If you’d like to see what I’ve read recently, visit my Reading List   Section two – Life Skills http://runrunlive.com/advanced-self-improvement-ideas-for-your-new-year   Outro Well my friends we made it.  Episide 4-303 out of the box and into the either.  I’ve got plenty of ideas and lots of life lessons to share.  Let’s keep going, shall we?  Can I talk anyone into doing audio editing for the interviews?  It’s really quite simple and I can train you.  It just saves me an hour of production time and you get to hear the interviews first! Some are awesome and don’t need any editing, some need a bit more work, but I could use some more volunteers.  What else have I got cooking?   Well I need to find a marathon to run before Boston so Boston can be my 50th.  I’ve kicked off my fundraising for Team Hoyt and will be dropping a video on you guys to tell you my plans.  If you can spare $2,260 as a donation now’s the time! Or even something smaller!  http://youtu.be/GfBxVEGkb8A I’ve got the MarathonBQ book through the first edit so now I have to figure out how to get that through the birthing canal, sigh…So many good ideas, so little time.  You know how I got myself sick?  I was going on this vacation over new years and I decided I’d vacation AND keep my other stuff going as well.  This meant I’d stay up until obscene hours celebrating with my family and then get up at 5 to work out and write anyhow. The plan was to nap during the day, because, hey, I was on vacation.   After 3 days of this I got sick and lost not only all the time I tried to create but also the benefit of a vacation.  Why, because I’m an idiot who can’t relax.   But I did get one super cool morning run in.  New Year’s Day I rolled out at 5:00AM.  I was staying in the JW Marriott in downtown Miami on Key Biscayne.  I headed out across the causeway and the little drawbridges over to Miami Beach.   It was super surreal.  The Bay park near the hotel was a scene of carnage.  It was post-apocalyptic with piles of bottles and occasional zombified revelers staggering by.  As I ran down the causeway road towards Miami Beach I’d pass young women leaving houses in party dresses holding their stilettos in their hands, doing the walk of shame – so to speak- and they’d look at me as if I was some sort of alien apparition.   As I got into South Beach I passed very drunk and very friendly young men who would try to high-five me and miss. I stopped at a park bench to do 5 minutes of breathing meditation and relax my heart.   I kept going out through to the beach itself which was another zombie-apocalypse scene.  Piles of empty champagne bottles, all kinds of people sleeping in piles on the beach, (and doing other things that weren’t sleeping), and still more people wandering around like zombies in the pre-dawn darkness.  I watched the cruise ships come in to the port all strung with lights.  The sun rose over my shoulder as I ran back to the hotel, still the first one up.  It was around 10k in each direction.  The kind of surreal vacation adventure that isn’t on any travel company’s itinerary! So, my Friends, keep doing what you are doing and you will be sure to see me out there.        Closing comments  

 RunRunLive 4.0 Episode 4-302 - Roxanne and Paula   2014-08-07 17.53.12(Audio: link)           Link epi4302.mp3       Intro:   Hey. How are yah?  Welcome my friends.  To the RunRunLive Podcast.  Episode 4302.  How ya been?  Maybe you're a new friend?  Maybe you got one of those brand new shiny i-devices for Christmas and you're just dipping your toe into the podcast world?  By the way I like your nail polish. Matches your eyes.  But, that tattoo must have hurt, no?   Anyway, this is Chris your host.  We have been sharing a podcast in and about running and endurance sport for a few years now.  Welcome.  I'm coming to you from the grassy steppes of Independence Kansas where I run a feral yak farm in between professional gigs.   The running is challenging out here.  The wind cutting across the plains in the winter is a bit biting, but you get used to it.  And you know the toughest warriors are from the Steppes, the Scythians, the Huns and the Mongols all rode down on ‘civilization' from the windy grasslands.   There's something going on with the yak herd.  I think it might have something to do with the Government Neuro Toxin research facility a couple miles up Spring Creek.  Some of the yaks don't look so good.  They look disoriented.  “Disoriented yak” would be a good name for a ska band…   …   I didn't make it down to Atlanta for the Jeff Galloway 13.1.  I just couldn't swing it.  Sounds like Kevin and friends had a fun time.  I've been actually getting some decent base building in.  I'm too old to run every day without breaking something.  I've stabilized at 4 days a week which seems like the right balance.   I worry whether I can get the volume of miles in to race well at the marathon distance at only 4 days a week.  Coach has extended my weekday runs out to 1:20-1:30 which helps.  The good news is that it gets me out long enough to build some base fitness and get the mileage up.  Right now he's got me doing Tuesday, Thursday, Friday.  That gives me an automatic base in the mid to high 20's.  Then you lay the Sunday long run on and I can get up into the 40's.   That's the compromise.  It's enough to get the fitness I want without pushing me over the edge into injury.  The training impact from that extra 20-30 minutes in my weekly runs really makes a difference.  It's a challenge when I'm busy, but I feel like I'm building base that will support me in the run up to Boston this spring.   GMMy friend Brian and I reprised the Groton Marathon last weekend.  This is a marathon we made up last year to get a December marathon.  The way it works is Brian and I lay out a course around town, invite all the crazy people we know and go run a marathon.  I count it as an official marathon because, my game, my rules.  That's my 48th marathon.   We changed the course this year so it looped through Groton, Ayer, Shirley and a few hundred feet of Harvard Massachusetts.  Part of the fun, and the challenge is to create a course through New England towns that stays off the main roads and isn't overwhelmingly difficult.   It was about 32 degrees with a light snow fall for the whole time.  Pretty good running weather.  There's no snow on the ground up here and the roads were clear.  We started at 8:00 and got back after noon.   We had a dozen or so people join us for some part of the route and we had one person go the distance with us.  A big crew ran the first half with us and cut back.  Another couple of our club friends picked us up at mile 17 and ran us in.  We dropped water and Gatorade every 4-6 miles.   iceI'm sorry to report that I didn't come in first this year.  I had gapped Brian by a good 2-3 minutes after mile 20, but I waited for him at one of our water stops and he got a 2nd wind at mile 24 and took off.  I didn't have the mental or physical closing speed to chase him down.   It was a great run.  It always scares me a little to just show up and run a marathon, but this one was easy. We went super slow and stopped every couple miles to get refreshed.  It ended up having about 1,000 feet of elevation gain, but nothing horrible.  I was able to keep good form and my HR was solidly in zone 2 the whole distance.   I did end up getting some strange chaffing.  I got welts on, as Forest Gump would say, ‘My Buttocks', somehow from the new ASICS tights I was wearing. Never had chaffing there before. It looked like someone took me to the woodshed.   How'd you like the first episode of the 100% recycled RunRUnLive 4.0 Podcast?  I'm going to keep tweaking it but I wanted to get it out.  Action is better than inaction and progress is better than perfection.  It's not supposed to be professional, but it is supposed to have high enough quality content presented in such a way as not to annoy you!   In today's show, which, with any luck should drop on Boxing Day, we will have a piece on how to turn your winter doldrums into an investment in your running.  I also bring you a rousing piece on how to set Big Hairy Ass Goals the right way to transform your life in the life transformation section.   The interview is a bit of an experiment.  Back at the end of the summer I had some guest interviews done by some friends of the show.  So today we bring you an interview of Roxanne by Paula.  I haven't even listened to it yet and I know it's going to be utterly fabulous.   Paula and I go way back to the inception on Twitter where we quickly became virtual friends because of our mutual love of writing and speaking and many things other things.  So, we've been virtual friends since Twitter was for cool kids.  Go visit Paula's blog at www.BigGreenPen.com and consider helping her fundraising efforts for the NYC half she's got coming up.   Roxanne is another one of our long time Twitter friends.  She is one of those stars of our endurance community.  Thankfully, we hear stories like Roxanne's more each year. She's a Mom who was seriously overweight, she took her life into her own hands and became a marathoner, an Ironman and transformed into a happier, healthier and better person.   I hope you learn as much from these two energetic ladies as I have.   That's it my friends.  Enjoy your holidays and be nice to your family – you only get one shot at that.   Before I let you go I'm going to give you a quick tip that I've been using to get my writing done.  You know I wrote a new book, right?  Anyhow to get this stuff written I need to hide from distractions like social media while I'm creating.  I've developed a very simple trick to do this.  I just set the timer on my iPhone for 30 minutes and commit to writing without distraction until the timer goes off.   It's just like working out.   The hardest part is getting started.  But once you get started it has a momentum of its own.  When something pops up or beeps for my attention I don't take the bait until the 30 minutes is up.  At 30 minutes I give myself permission for a little bit of wandering, but, frankly by that point I'm neck deep in my topic and don't want to stop!   I'll compliment this by going into YouTube and spinning up some meditation music.  It helps calm your mind without distraction.   Give that a try.  I know this is not a new idea. There are official methodologies and software solutions for this if you want to go down that rabbit hole, but this is a simple solution for a common problem without over-engineering it.   Which, you and I could stand more of, no?   On with the Show!   winter-funSection one - Running Tips   http://runrunlive.com/winter-fun   Voices of reason – the interviews   Interviewee -> Roxanne Camirand   Wife, mother of three, elementary school principal, marathoner and now Ironman.  I am 5 feet tall, was once tipping the scale at 225pounds only 8 years ago. I was overweight and sedentary all my life.  Then life happened and I decided that I wanted to be around to see my grandchildren grow up.  So I started by losing some weight through changes in my diet and that triggered a series of events that led me to live an active healthy lifestyle and be a role model for my family and my students. All the choices I made in my life led me to where I am today. I do not regret one of them. As if I would not have been unhealthy and obese, I would have never felt the need to change my life so drastically, which in turn, made me who I am today: a wife, a mom, a marathoner and an ironman.   Guest Interviewer -> Paula Kiger   Paula is a Fitfluential Ambassador and a Charity Miles All Star. She trains with KR Endurance. She worked for almost twenty years for Florida's State Child Health Insurance Program. She is currently doing freelance work in the communications industry. Her Twitter bio describes her best: wife of one, mom of two, friend of many.   Blog/Site: Perspicacity at www.biggreenpen.com   Facebook Personal: https://www.facebook.com/biggreenpen   Facebook Fan Page: https://www.facebook.com/pages/Perspicacity/255384144580651?ref=hl   Twitter: https://twitter.com/biggreenpen   G+: https://plus.google.com/u/0/+PaulaKiger/posts   Instagram: http://instagram.com/biggreenpen/   DailyMile: http://www.dailymile.com/people/paulakiger#ref=tophd   Fundraising Site for Team in Training (NYC Half March 3/15/15 -- if there's any way to work this one in I would be super grateful because I have to raise what is for  me a load of $$$$):  http://pages.teamintraining.org/li/halfnyc15/pkiger       Bhags-2015   Section two – Life Skills   http://runrunlive.com/break-your-frame-in-the-new-year   Outro   Well, my friends that was fun, right?  It's different for me to be writing and recording for you at home instead of in a hotel or an airplane!  I hope I don't lose the fun caustic edge I bring when I'm being chased by stress balls out in the world.  We'll see.   Thanks for listening to the second episode in the 4.0 series.  I went back to my website and fixed the Index page so you can see and download all the audio I've ever produced.  The Index is a cool Wordpress plugin.  You just tell it which categories to include and it rounds up all the links and puts them on one page.  It's an alphabetical sort, which isn't the best but it's workable. I suppose I could go out and add some meta-data around guests and topics but, ‘nice to have' doesn't usually make it to the top of my list!   If you have any suggestions, love, hate or any kind of feedback I would love love love the feedback.  Drop a comment on the website on any of these posts, or shoot me an email or drop a note on the RunRunLive FaceBook page or tweet me at CYKTRUSSELL.   Especially if there is some running, racing or training question you'd like me to write on for the show.  I kinda sorta feel like it's all been discussed but I don't mind repeating stuff you're interested in.   The big, big, news this week is that I'm not crazy! Well, not totally crazy.  The Cardiologist found a bug in my heart.  They think I have exercise induced arrhythmia.  That's exactly what I described to them.  Losing power at the end of a workout when I push it.   This particular bug, they think is electrical. One of the little electrical conduits in one of my ventricles decide to short out and cause the arrhythmia when I go hard.   Oddly I see this as excellent news because it exactly maps to what I've been experiencing.  It means I'm not crazy and I do know my machine.  I picked it up as an athlete where they wouldn't normally.   What it is not is a physical abnormality of the heart.  You may hear a lot about ‘athletes' heart' where the heart becomes asymmetrically developed – it aint that.  It's also not a blockage like Dave had.   It won't kill me.  This type of thing isn't the precursor to a massive heart attack.  It could potentially cause blood pooling a clotting in the ventricle that could lead to stroke if it were to get bad enough or happen chronically.  But the doctor said ‘keep doing what you're doing, just be smart about it'.   How do they treat it?  I'm going to see a specialist in the electro-cardio realm.  They will try to isolate the bad ‘wire' in the heart muscle and potentially ‘ablate' it.  Which means cut that wire so it stops doing the funky chicken with my ventricle when I'm training.   This week coach has me on a rest week.  He's such a worrier.  Yeah so I went out and ran 4 hours on the road with my friends, I feel fine!  But I'll take it.   He's got me doing some bike work and some easy shorter runs.  I set up my old road bike, Fuji-san, on the Trainer out on my porch and put a new cheap tire on the back to take the trainer abuse.  I've been watching my way through Marco Polo on Netflix on my trainer rides.  I started watching it because I though the actor was Adrian Greneir from Entourage, but it's not him, it's some other pretty boy. I like it.  It's like a Game of Thrones rip off in Mongolia.  There are naked women and sword fights in every episode.   I particularly like the fact that Hollywood is using actual Mongolian and Chinese actors as far as I can tell.  They have a history of just casting any vaguely Asian looking actors and thinking that we don't know the difference between an ethnic Chinese or a Philippino or a Korean!   My new book MarathonBQ is taking shape nicely.  The editing is progressing apace and I should be able to start promoting it in the New Year.  I'll be asking you folks for help with that.   I'll be setting up my Boston Marathon campaign training plan soon and with that will come my request for financial support for Team Hoyt.  I found out through them that a friend of theirs Dr. Bryan Lyons will be pushing Rick this year.  I'm going to try to get him on for an interview.   I've got a couple assignments for you.  First thing is to give something healthy to your local food bank. The challenge here is that they only want packaged foods, which by definition narrows your healthy options.   Here's a couple suggestions.  Buy a bunch of dried beans to donate, or some brown rice.  It's cheap and healthy.  Or some shelf stable Almond Milk.  Or a jar of almond butter.  Think about it.  Something packaged and healthy. There's no reason we should be forcing the food pantry people to eat crap.   Second assignment is more of a suggestion.  You know all your friends are going to be asking you for donations this year.  Create an annual donation budget.  Maybe for you it's $100 or maybe you're one of those lucky people who can set aside $10,000.  Then you can decide how many donations you parse that up into.  Maybe it's 5 donations of $20.  Then you can donate through the year according to your budget.  Takes the stress out of it.   You can see all of this stuff written out in the show notes of the podcast.  It's all on my website (which needs to be refurbished, I know) at www.runrunlive.com.  I do have an email list but all it does it automatically send you a notice and the show notes when the podcast drops, actually the day after it drops.   You can reach me at CYKTRUSSELL at Gmail dot com etc. etc.   That's it for me.  Enjoy your holidays.  Don't forget to smile.  Smiling makes a great gift.   I'll see you out there in the New Year.   Closing comments    

 RunRunLive 4.0 Episode 4-302 - Roxanne and Paula   2014-08-07 17.53.12(Audio: link)           Link epi4302.mp3       Intro:   Hey. How are yah?  Welcome my friends.  To the RunRunLive Podcast.  Episode 4302.  How ya been?  Maybe you’re a new friend?  Maybe you got one of those brand new shiny i-devices for Christmas and you’re just dipping your toe into the podcast world?  By the way I like your nail polish. Matches your eyes.  But, that tattoo must have hurt, no?   Anyway, this is Chris your host.  We have been sharing a podcast in and about running and endurance sport for a few years now.  Welcome.  I’m coming to you from the grassy steppes of Independence Kansas where I run a feral yak farm in between professional gigs.   The running is challenging out here.  The wind cutting across the plains in the winter is a bit biting, but you get used to it.  And you know the toughest warriors are from the Steppes, the Scythians, the Huns and the Mongols all rode down on ‘civilization’ from the windy grasslands.   There’s something going on with the yak herd.  I think it might have something to do with the Government Neuro Toxin research facility a couple miles up Spring Creek.  Some of the yaks don’t look so good.  They look disoriented.  “Disoriented yak” would be a good name for a ska band…   …   I didn’t make it down to Atlanta for the Jeff Galloway 13.1.  I just couldn’t swing it.  Sounds like Kevin and friends had a fun time.  I’ve been actually getting some decent base building in.  I’m too old to run every day without breaking something.  I’ve stabilized at 4 days a week which seems like the right balance.   I worry whether I can get the volume of miles in to race well at the marathon distance at only 4 days a week.  Coach has extended my weekday runs out to 1:20-1:30 which helps.  The good news is that it gets me out long enough to build some base fitness and get the mileage up.  Right now he’s got me doing Tuesday, Thursday, Friday.  That gives me an automatic base in the mid to high 20’s.  Then you lay the Sunday long run on and I can get up into the 40’s.   That’s the compromise.  It’s enough to get the fitness I want without pushing me over the edge into injury.  The training impact from that extra 20-30 minutes in my weekly runs really makes a difference.  It’s a challenge when I’m busy, but I feel like I’m building base that will support me in the run up to Boston this spring.   GMMy friend Brian and I reprised the Groton Marathon last weekend.  This is a marathon we made up last year to get a December marathon.  The way it works is Brian and I lay out a course around town, invite all the crazy people we know and go run a marathon.  I count it as an official marathon because, my game, my rules.  That’s my 48th marathon.   We changed the course this year so it looped through Groton, Ayer, Shirley and a few hundred feet of Harvard Massachusetts.  Part of the fun, and the challenge is to create a course through New England towns that stays off the main roads and isn’t overwhelmingly difficult.   It was about 32 degrees with a light snow fall for the whole time.  Pretty good running weather.  There’s no snow on the ground up here and the roads were clear.  We started at 8:00 and got back after noon.   We had a dozen or so people join us for some part of the route and we had one person go the distance with us.  A big crew ran the first half with us and cut back.  Another couple of our club friends picked us up at mile 17 and ran us in.  We dropped water and Gatorade every 4-6 miles.   iceI’m sorry to report that I didn’t come in first this year.  I had gapped Brian by a good 2-3 minutes after mile 20, but I waited for him at one of our water stops and he got a 2nd wind at mile 24 and took off.  I didn’t have the mental or physical closing speed to chase him down.   It was a great run.  It always scares me a little to just show up and run a marathon, but this one was easy. We went super slow and stopped every couple miles to get refreshed.  It ended up having about 1,000 feet of elevation gain, but nothing horrible.  I was able to keep good form and my HR was solidly in zone 2 the whole distance.   I did end up getting some strange chaffing.  I got welts on, as Forest Gump would say, ‘My Buttocks’, somehow from the new ASICS tights I was wearing. Never had chaffing there before. It looked like someone took me to the woodshed.   How’d you like the first episode of the 100% recycled RunRUnLive 4.0 Podcast?  I’m going to keep tweaking it but I wanted to get it out.  Action is better than inaction and progress is better than perfection.  It’s not supposed to be professional, but it is supposed to have high enough quality content presented in such a way as not to annoy you!   In today’s show, which, with any luck should drop on Boxing Day, we will have a piece on how to turn your winter doldrums into an investment in your running.  I also bring you a rousing piece on how to set Big Hairy Ass Goals the right way to transform your life in the life transformation section.   The interview is a bit of an experiment.  Back at the end of the summer I had some guest interviews done by some friends of the show.  So today we bring you an interview of Roxanne by Paula.  I haven’t even listened to it yet and I know it’s going to be utterly fabulous.   Paula and I go way back to the inception on Twitter where we quickly became virtual friends because of our mutual love of writing and speaking and many things other things.  So, we’ve been virtual friends since Twitter was for cool kids.  Go visit Paula’s blog at www.BigGreenPen.com and consider helping her fundraising efforts for the NYC half she’s got coming up.   Roxanne is another one of our long time Twitter friends.  She is one of those stars of our endurance community.  Thankfully, we hear stories like Roxanne’s more each year. She’s a Mom who was seriously overweight, she took her life into her own hands and became a marathoner, an Ironman and transformed into a happier, healthier and better person.   I hope you learn as much from these two energetic ladies as I have.   That’s it my friends.  Enjoy your holidays and be nice to your family – you only get one shot at that.   Before I let you go I’m going to give you a quick tip that I’ve been using to get my writing done.  You know I wrote a new book, right?  Anyhow to get this stuff written I need to hide from distractions like social media while I’m creating.  I’ve developed a very simple trick to do this.  I just set the timer on my iPhone for 30 minutes and commit to writing without distraction until the timer goes off.   It’s just like working out.   The hardest part is getting started.  But once you get started it has a momentum of its own.  When something pops up or beeps for my attention I don’t take the bait until the 30 minutes is up.  At 30 minutes I give myself permission for a little bit of wandering, but, frankly by that point I’m neck deep in my topic and don’t want to stop!   I’ll compliment this by going into YouTube and spinning up some meditation music.  It helps calm your mind without distraction.   Give that a try.  I know this is not a new idea. There are official methodologies and software solutions for this if you want to go down that rabbit hole, but this is a simple solution for a common problem without over-engineering it.   Which, you and I could stand more of, no?   On with the Show!   winter-funSection one - Running Tips   http://runrunlive.com/winter-fun   Voices of reason – the interviews   Interviewee -> Roxanne Camirand   Wife, mother of three, elementary school principal, marathoner and now Ironman.  I am 5 feet tall, was once tipping the scale at 225pounds only 8 years ago. I was overweight and sedentary all my life.  Then life happened and I decided that I wanted to be around to see my grandchildren grow up.  So I started by losing some weight through changes in my diet and that triggered a series of events that led me to live an active healthy lifestyle and be a role model for my family and my students. All the choices I made in my life led me to where I am today. I do not regret one of them. As if I would not have been unhealthy and obese, I would have never felt the need to change my life so drastically, which in turn, made me who I am today: a wife, a mom, a marathoner and an ironman.   Guest Interviewer -> Paula Kiger   Paula is a Fitfluential Ambassador and a Charity Miles All Star. She trains with KR Endurance. She worked for almost twenty years for Florida’s State Child Health Insurance Program. She is currently doing freelance work in the communications industry. Her Twitter bio describes her best: wife of one, mom of two, friend of many.   Blog/Site: Perspicacity at www.biggreenpen.com   Facebook Personal: https://www.facebook.com/biggreenpen   Facebook Fan Page: https://www.facebook.com/pages/Perspicacity/255384144580651?ref=hl   Twitter: https://twitter.com/biggreenpen   G+: https://plus.google.com/u/0/+PaulaKiger/posts   Instagram: http://instagram.com/biggreenpen/   DailyMile: http://www.dailymile.com/people/paulakiger#ref=tophd   Fundraising Site for Team in Training (NYC Half March 3/15/15 -- if there's any way to work this one in I would be super grateful because I have to raise what is for  me a load of $$$$):  http://pages.teamintraining.org/li/halfnyc15/pkiger       Bhags-2015   Section two – Life Skills   http://runrunlive.com/break-your-frame-in-the-new-year   Outro   Well, my friends that was fun, right?  It’s different for me to be writing and recording for you at home instead of in a hotel or an airplane!  I hope I don’t lose the fun caustic edge I bring when I’m being chased by stress balls out in the world.  We’ll see.   Thanks for listening to the second episode in the 4.0 series.  I went back to my website and fixed the Index page so you can see and download all the audio I’ve ever produced.  The Index is a cool Wordpress plugin.  You just tell it which categories to include and it rounds up all the links and puts them on one page.  It’s an alphabetical sort, which isn’t the best but it’s workable. I suppose I could go out and add some meta-data around guests and topics but, ‘nice to have’ doesn’t usually make it to the top of my list!   If you have any suggestions, love, hate or any kind of feedback I would love love love the feedback.  Drop a comment on the website on any of these posts, or shoot me an email or drop a note on the RunRunLive FaceBook page or tweet me at CYKTRUSSELL.   Especially if there is some running, racing or training question you’d like me to write on for the show.  I kinda sorta feel like it’s all been discussed but I don’t mind repeating stuff you’re interested in.   The big, big, news this week is that I’m not crazy! Well, not totally crazy.  The Cardiologist found a bug in my heart.  They think I have exercise induced arrhythmia.  That’s exactly what I described to them.  Losing power at the end of a workout when I push it.   This particular bug, they think is electrical. One of the little electrical conduits in one of my ventricles decide to short out and cause the arrhythmia when I go hard.   Oddly I see this as excellent news because it exactly maps to what I’ve been experiencing.  It means I’m not crazy and I do know my machine.  I picked it up as an athlete where they wouldn’t normally.   What it is not is a physical abnormality of the heart.  You may hear a lot about ‘athletes’ heart’ where the heart becomes asymmetrically developed – it aint that.  It’s also not a blockage like Dave had.   It won’t kill me.  This type of thing isn’t the precursor to a massive heart attack.  It could potentially cause blood pooling a clotting in the ventricle that could lead to stroke if it were to get bad enough or happen chronically.  But the doctor said ‘keep doing what you’re doing, just be smart about it’.   How do they treat it?  I’m going to see a specialist in the electro-cardio realm.  They will try to isolate the bad ‘wire’ in the heart muscle and potentially ‘ablate’ it.  Which means cut that wire so it stops doing the funky chicken with my ventricle when I’m training.   This week coach has me on a rest week.  He’s such a worrier.  Yeah so I went out and ran 4 hours on the road with my friends, I feel fine!  But I’ll take it.   He’s got me doing some bike work and some easy shorter runs.  I set up my old road bike, Fuji-san, on the Trainer out on my porch and put a new cheap tire on the back to take the trainer abuse.  I’ve been watching my way through Marco Polo on Netflix on my trainer rides.  I started watching it because I though the actor was Adrian Greneir from Entourage, but it’s not him, it’s some other pretty boy. I like it.  It’s like a Game of Thrones rip off in Mongolia.  There are naked women and sword fights in every episode.   I particularly like the fact that Hollywood is using actual Mongolian and Chinese actors as far as I can tell.  They have a history of just casting any vaguely Asian looking actors and thinking that we don’t know the difference between an ethnic Chinese or a Philippino or a Korean!   My new book MarathonBQ is taking shape nicely.  The editing is progressing apace and I should be able to start promoting it in the New Year.  I’ll be asking you folks for help with that.   I’ll be setting up my Boston Marathon campaign training plan soon and with that will come my request for financial support for Team Hoyt.  I found out through them that a friend of theirs Dr. Bryan Lyons will be pushing Rick this year.  I’m going to try to get him on for an interview.   I’ve got a couple assignments for you.  First thing is to give something healthy to your local food bank. The challenge here is that they only want packaged foods, which by definition narrows your healthy options.   Here’s a couple suggestions.  Buy a bunch of dried beans to donate, or some brown rice.  It’s cheap and healthy.  Or some shelf stable Almond Milk.  Or a jar of almond butter.  Think about it.  Something packaged and healthy. There’s no reason we should be forcing the food pantry people to eat crap.   Second assignment is more of a suggestion.  You know all your friends are going to be asking you for donations this year.  Create an annual donation budget.  Maybe for you it’s $100 or maybe you’re one of those lucky people who can set aside $10,000.  Then you can decide how many donations you parse that up into.  Maybe it’s 5 donations of $20.  Then you can donate through the year according to your budget.  Takes the stress out of it.   You can see all of this stuff written out in the show notes of the podcast.  It’s all on my website (which needs to be refurbished, I know) at www.runrunlive.com.  I do have an email list but all it does it automatically send you a notice and the show notes when the podcast drops, actually the day after it drops.   You can reach me at CYKTRUSSELL at Gmail dot com etc. etc.   That’s it for me.  Enjoy your holidays.  Don’t forget to smile.  Smiling makes a great gift.   I’ll see you out there in the New Year.   Closing comments    

Tonight show host Sarah Uthoff will serve as a roving reporter from the Little House on the Prairie Museum in Independence, Kansas. Get a full report from Prairie Days 2011.

Join us for a quick round up of what's going on in Laura Ingalls Wilder fandom this month.

Join host Sarah S. Uthoff as she interviews Michelle Martin, new director of the Little House on the Prairie Museum site in Independence, Kansas. They've been undergoing a lot of changes. Find out what's new with them and what to expect this summer, plus look a little bit into the history of the site.