Podcasts about lift heavy run long

https://youtu.be/dSir2bqiD8M Here is the straight dope: LHRL needs a producer/marketer/hype-man/intern/giver-of-directions/smart-person-to-help-reach-more-people-and-do-more-great-things. (If you know anyone, hit us up. info@liftheavyrunlong.com) Do what you want. If you wanna run, lift, bike, eat, sleep, study or drink...do that. You owe no one nothing. Von enjoys a Covid Christmas- earns PGA card on Nintendo Switch while sick. Cobra Kai Season 3 is incredible. Sylamore is rapidly approaching. Is poor nutrition a lack of knowledge or discipline...or what? LHRL Slack app is progressing. Lift Heavy Run Long needs some direction and we hope to find it in 2021. We look forward to the things in store!

https://youtu.be/4QqGJyqxUK0 Hellooooo Washington!!! (Black Sheep reference) I hope all is well. Another episode of Lift Heavy Run Long is in the books and we hope that you enjoy it. Here is what went down: Von's crappy phone. Tunnel Hill/St. Jude/Swamp Stomper Tang with Bubly carbonated drink. Beard growth Blacklist Waffle House selling bacon-flavored beer. Natural Light fizzy spritzers Useless knowledge:Stuck in my craw13.8% more likely to die on your birthdayCat's can't taste sweet stuffThe only word in the English language that ends in "mt"Turning peanut butter into diamonds.

https://youtu.be/I0-NksMrSSg Lift Heavy Run Long® #192 lightning round- No more inro.Amanda is the last person on earth to use a printer, hole-puncher and highlighter.Kentucky Fried ChickenCharles Manson Biscuits and Gravy or Gravy and BiscuitsHow the cow ate the cabbageJockeys are horse motivatorsAs always, thank you being a part of Lift Heavy Run Long. Enjoy the show!

New Episode of The Get Your Life Together Podcast up tomorrow! For now enjoy part 2 of my gust spot on the Lift Heavy Run Long podcast!Support the show (http://GetYourLifeTogetherPodcast.com)

Make sure you check out the LHRL podcast! I had a great time talking with these guys.Support the show (http://GetYourLifeTogetherPodcast.com)

https://youtu.be/gGB4dzdo334 We are back in the saddle with Lift Heavy Run Long® #188. Here is a rundown of how this shook out: Amanda is back regular at Olive Branch CrossFit and pretty she will not survive after tonight's workout. Von constructs his COVID-free trust circle of friends and we all want to be on the list. Thirsty covers himself in poison oak after doing yardwork against Katie's better advice. Wilson had a sore throat...which he decided was COVID...then had a leaking CPAP drying out his eyes...which he googled to be pink-eye...then WebMD said that 1% of COVID patients have pink-eye, so he will likely die soon. As usual, we derail on an unrelated topic. This week was COVID as if you don't already hear enough about that. However, if you listen to us regularly, you go into it knowing that we are probably going to waste your time and you will be no better because of it.  

Coach Kevin and Coach Holly talk to the founder of Lift Heavy Run Long, Von Ralls. Von tells his amazing story of coming off of the couch to running ultras, plus his experience with rhabdomyolysis.

https://youtu.be/7CI07SIsric We are back! Wow, it has been a long time since our last podcast, and it show. We had all sorts of technical difficulties but thanks to the patience of all of the gang we were able to get through it and put out an episode...even if the quality might be a little sketchy. This week on Lift Heavy Run Long® #183: Everyone takes a dump on the Tiger King which I have been looking forward to talking about for 8 fucking weeks now. So, thanks a lot. Von gets his man-card by fixing air-conditioner. Amanda working night shift and getting her running mojo back....maybe. Thirsty says soon our future is augmented reality in the form of glasses. The LHRL® Virtual 10-miler was a great success and next year we will have commemorative tokens with Von's face on them. Nickel-Vons...with a Nickelback. 15th anniversary of Leroy Jenkins. We look forward to seeing y'all next week and we hope to have our act together by then!    

https://youtu.be/vhoTUM0WPvA Lift Heavy Run Long® #181 with the fabulous Hollie Trim. This week Von is on vacation with his family so we went in search of someone awesome who would uplift us and keep us entertained. The decisions was simple- Hollie Trim. She is incredibly awesome. Here is what went down on #181: Hollie brought gifts!! (Amanda got a Harry Potter journal. Thirsty got a whiskey glass. Wilson got a personalized peanut Butter Spoon!!!!!!!) The coronavirus Can you wear a race shirt from a race you didn't run/finish? When is a banana peel littering? Impossible Burger Man vs Snake- riveting documentary about the world record Nibbler score holder. Heaven sakes? Heaven's sake? Heaven's sakes? The rest of the topics will likely not affect your day to day life as much as the one aforementioned. Have a great week and keep kicking ass.

https://youtu.be/X8sjHUGsR7E This week on the Lift Heavy Run Long® Podcast, we take some time to focus on what is important. Here is a list of those things, in no particular order: 5-Star Reviews Von's killer glasses and Wilson's going blind. Amanda runs St. Jude. Grammar- Run? Ran? Has ran? Has run? Christmas lights Wilson's Fascitous of his plantar muscle. We hope you enjoy the show!

https://youtu.be/JQ0-eYBVMMY This week on the Lift Heavy Run Long® Podcast we had the pleasure of sitting down with Peter Mellen. Peter is an avid st. Jude supporter, passionate runner, aspiring running coach and race director for the fortitude trail race 50k/25k event. He is taking over the Stanky Creek Race in September which was formerly directed by Mike Samuelson. Peter's daughter, Olivia, is a patient at St. Jude and the treatment that Peter and his family have received has inspired him to set a goal of raising $100,000 for the organization in 2020. Peter is a great guy who places emphasis on community and the friendship which comes about through running and trail events. We hope you tune-in and enjoy the show!

https://youtu.be/LX8ZW1JQPD0 Von says that the first day after daylight savings time is cursed and Thirsty gets the chaff. What do these things have in common? Probably nothing, which coincidentally is the same as most of our topics. FB live was not working and Brian wanted to stream it from his computer. Wilson resists because he hates crappy audio. Von argues on behalf of Brian and ultimately wins....thereby single-handedly ruining the future of LHRL. Von ditches FB app BUT...he is willing to give you a live webinar where he will share his secrets to becoming a millionaire, if you provide an email address and a credit card number. Amanda and Brian run the Big River Half. Everyone is geared up for Tunnel Hill. Wilson still claims to enjoy the treadmill. Google buys Fitbit even though Fitbit is burning folks' arms up. It is another great episode and we hope you enjoy it.    

https://youtu.be/dZ79svwqEBE Lift Heavy Run Long® #164- Ultra season is fast approaching. In the mid-south, it appears that summer is going to last forever. Wilson thinks it ends next week; Thirtsy thinks we have one more heat wave coming at us. The 24-hour race is coming up. Last year Wilson had a wardrobe malfunction, as his nipple covers kept falling off. Von doesn't need nipple covers because his are so powerful. It's like he has titanium tits. Von gets reprimanded by his neighborhood association for using dirty words. He also tells me my favorite story of the time when Old Man Larry's son got pissed because Von called his dad, Old Man Larry. Is it important that members do good reps in a CrossFit gym or just mind your own business? Should coaches coach when members don't want to be told what to do? We had two reviews so my life is pretty much complete. Tune in next week and we will see what other sort of ridiculousness is in store. Thanks for listening and being a part of Lift Heavy Run Long!

On Episode 69 I sit down with Wilson Horrell. Wilson is a recovering drug/alcohol addict who is now big-time into health and fitness. He is an avid CrossFitter who has also done a handful of 50-mile races. Also, go check out his podcast, "Lift Heavy Run Long" through the link below. I hope you enjoy this conversation as much as I did! LHRL Podcast: https://podcasts.apple.com/us/podcast/lift-heavy-run-long-podcast-inspire-be-inspired/id785714991 UBY Website: https://www.upbeforeyou.com/ Leave a rating/review and subscribe: https://podcasts.apple.com/us/podcast/up-before-you/id1440543027

https://youtu.be/41DyzgPvV6A Here we go! Lift Heavy Run Long #153. Big Thirsty is back from his suspension. Amanda is down ten pounds and doing it Naked. Von is on the path to enlightenment. And Wilson is wearing socks with Amanda's face on them. On this episode we discuss: The importance of training mental health. The use of Shoe Goo for slippery running shoe soles. The fact that the CrossFit Games are in a few days and virtually no one is talking about it. Heat acclimated running. Do tattoos affect sweat rate? https://www.runnersworld.com/news/a28277172/can-tattoos-affect-sweat-gland-function/ Roman Khrennikov denied a visa to CrossFit Games for the second year in a row. https://www.boxrox.com/breaking-news-roman-khrennikov-denied-visa-for-crossfit-games-again/ Dr Meza, the man accused of cheating in several marathons found dead! https://www.foxnews.com/sports/marathoner-dead-in-river-disqualification-cheating Trail etiquette for dog owners https://trailrunner.com/trail-news/trail-etiquette-for-dog-owners/ SIGN UP FOR BOTH OF THE EVENTS BELOW: Chris Hope 5k Sat. Oct 5, 2019 https://runsignup.com/Race/TN/Memphis/CHFRaceForHope Big Hill Pond Walking Tall 25k/50k  October 19, 2019 https://www.walkingtall50k.com/

https://youtu.be/B8TtFv3KUvs Sam Renfrow decided to stir the pot. Gavin May is a world-class eater, as is Wilson. Sam managed to mix the words harshly enough to where the only way that Gavin and Wilson can maintain their friendship is to settle a score. The date has been set for Saturday, July 20th where Wilson and Gavin will sit down across a table from one another and see who can eat the greatest amount of pizza to benefit the Chris Hope Foundation. The details are still being ironed out but as of right now we are looking at planning a four-hour trail run at Tour De Wolf in Shelby Farms and immediately going to Rizzi's Pizza Cafe in Arlington, Tn to try and tackle their 28" monster pizza. Details to follow soon. Also on the show this week: Please nominate Lift Heavy Run Long for Best Local Podcast in the Memphis Flyer. https://memphisflyer.secondstreetapp.com/Best-of-Memphis-2019-1/gallery?group=320832 Davisdottir and Toomey leave Reebok for NOBULL https://morningchalkup.com/2019/06/18/first-davidsdottir-now-toomey-exits-reebok/ 60-mile trail to be established between hot springs and Little Rock by 2022 https://www.arkansasonline.com/news/2019/jun/10/trail-between-lr-spa-city-proposed-for-/ Pregnancy clause in Thorisdottir's Nuun contract https://morningchalkup.com/2019/06/13/in-signing-thorisdottir-nuun-brings-pregnancy-protections-debate-to-the-crossfit-world/ PEDs in CrossFit- is anyone shocked? Should anyone care? https://www.boxrox.com/crossfit-mayhem-athlete-tests-positive-for-banned-substance/ Thoughts on interval training? Interval running? Why is this even considered new? This should be hammered into every doctors brain by now: Exercise: Psych patients' new natural prescription https://www.sciencedaily.com/releases/2019/05/190521124650.htm Do not forget to register for the Chris Hope 5k and Big Hill Pond/Walking Tall 25k/50k: Chris Hope 5k Sat. Oct 5, 2019 https://runsignup.com/Race/TN/Memphis/CHFRaceForHope Big Hill Pond Walking Tall 25k/50k  October 19, 2019 https://www.walkingtall50k.com/

https://youtu.be/Qr9__YInSdc Yet another large time was had on the LHRL® podcast this week. It was a lot to squeeze into one hour but we got it done. Wanna know what we talked about but don't wanna hear us talk about it? I don't blame you, that's why I put the topics and the links below. Wilson and Amanda are running Ragnar Trail in Atlanta this weekend. https://www.runragnar.com/event-detail/trail/atlanta_ga Glassman’s ex-wife to marry some dude that killed another dude in a treehouse shanty. And what the hell is a shanty? Can anyone answer that? What is the difference between a treehouse and a treehouse shanty? https://www.foxnews.com/us/multi-millionaire-crossfit-co-founder-to-marry-man-jailed-on-murder-charges-in-florida Runner Still Missing After Starting Malaysian Ultra 10 Days Ago. Some guy, whose name I clearly don't remember, was running a 20k and has been missing for 10days. Yikes. https://www.runnersworld.com/news/a26988314/missing-ultrarunner-malaysia/ A very sad week in the lives of CrossFitters as Becky Conzelman passed away. I did not know much about her but judging by the mourners and supporters she was obviously an incredible lady with an outstanding reputation of goodness and Godliness. http://thebarbellspin.com/functional-fitness/crossfit-community-reacts-to-becky-conzelmans-passing/ Pre-workout -- You drink it? Thoughts on it? Preferences? We were unanimously in favor of Driven Nutrition. It's worth a shot, I think you will like it. https://drivennutrition.net/ And, of course, HYPOTHETICALS- 1. If you could run any race in the world without concern for cost or if you would finish it, what race would it be? 2. If you had to have one, would you prefer to have webbed hands or feet? Which do you think would have more practical applications? 3. If an incredibly contagious version of the flu was found and a lot of people were dying, what would you do? Would you try and run to the country? Hold up in your house? See you next week! Tuesday, 7:10pm cst on Lift Heavy Run Long's FB page

In Episode 10 we speak with Von Ralls, Owner of Olive Branch Crossfit and the Lift Heavy Run Long website, podcast and community.Von is a father of 3 kids and on top of all the above works a full time job as a web developer.To check out more about Von and his companies you can visit the links below.http://olivebranchcrossfit.comwww.thefitdadlifestyle.com

https://youtu.be/XDztKyo-3-0 It's our monthly installment of "Just the Hosts". As usual, all bets are off and we spend an hour talking about whatever comes to mind. If the topic is fitness, that's cool. If the topic is family, that's cool too. It the topic is a week-long pizza and ice cream bender, well that is just part of it. This podcast is about friends getting together to entertain and enjoy each others company while getting to form new relationships along the way. On this episode we talk about Thirsty and The Rev crushing Give Camp Memphis by building websites for non-profits (and how I waited by my phone all weekend waiting for the invitation but it never came. #sadface.) We discuss Jacked and Tan getting back on point with her nutrition as she is dialing it all in with the help of Kate Lyman Nutrition. We talk about the CrossFit Open and 19.1. And, of course, we couldn't have a show without the universally popular "Hypotheticals" segment brought to you by Ted Horrell. Thank you for supporting Lift Heavy Run Long®.

https://youtu.be/nAxIJY3RMNM Sylamore 25K/50K. Another year. I can't believe it. It's hard to say where I would be if I had not found these people or this race but I believe that I would be in a very different spot. The Sylamore 50k and the people that are part of it are very special to me. For five years in a row this race has meant something different each year but it always means gratitude and appreciation for everything that I have been through and all of the people who have helped me get through it. As always, I don't travel far without recording equipment and I am always quick to cram a microphone in anyone's face who is willing to tolerate it. I am fortunate that the people around me appreciate the LHRL® Podcast and are willing to subject themselves to the discomfort of putting on a headset while the cameras and equipment record. We have a great thing going at Lift Heavy Run Long. Getting to know everyone who enhances the community and watching people accomplish their first race distances and all of the emotions that come with that is really a gift that I cherish deeply. So pardon me, if I sound a bit sappy but Sylamore is more than just a run for me and all of you are more than just random runners. Thank you all for making this so much fun. if you would like to share your experience at Sylamore, we would love to hear about it. Send me your story and a picture to wilson@liftheavyrunlong.com and I will get it published on the site. Peace, Love and all things Beef related, Beefcake

https://youtu.be/qoWVAsemBes Jacked & Tan wants a snuggie. The Rev officially declares the Lift Heavy Run Long Podcast as "Pants optional". Thirsty proudly reaches a new low on "Cheezy Dad jokes". Beefcake, again, barely maintains his composure as the computer freezes up and stops recording....three times. Lift Heavy Run Long releases its theme song for its self- proclaimed smash hit segment "Hypotheticals" comprised of tunes made by Ted Horrell of TedHorrellMusic.com. As always, we have a blast and love that you are a part of it. Feel free to reach out anytime with anything you would like to hear discussed on the Podcast!

https://youtu.be/vyMkKW9a0GI One of the things that I enjoy the most about the LHRL Podcast is that it doesn't fit into a box. We are not governed by the rules of a boss or the financial influence of a sponsorship which requires us to conform to any sort of structure. At the end of the day, we are a group of friends who like to get together, share some laughs end enjoy interesting conversations. It just so happens that we all enjoy fitness, therefore much of our conversation is focused around just that. As I get older, the idea of having regular conversation with friends seems to be of more and more value to me and this podcast gives me the opportunity to experience that on a regular basis in a healthy environment. I can't tell you how much I enjoy recording the podcast and getting to interact with, not only the hosts but the listeners which I get the opportunity to meet as a result of it. This week, we talk about our usual amount of misaligned ridiculousness but we also talk about some things that LHRL® has coming up in the future as well as some hypothetical questions about what we would like to see come out of the community. I was thrilled that Brian "Big Thirsty" Swanson was willing to let the cat out of the bag and discuss his willingness to build an LHRL® App. There is a need for it in the community and I think it is going to extend the reach of the Lift Heavy Run Long footprint as well as strengthen the bonds of it's members which are being formed every day. If you get nothing else from this podcast, I  hope that you will enjoy a laugh and know how much we appreciate your being part of what motivates us to continue to grow. Enjoy the Lift Heavy Run Long® Podcast #127 with just the hosts.

https://youtu.be/U6-vHej3djE I keep telling myself that I will reserve one week out of the month for us to do a podcast with only the hosts and every month we come across some awesome guest that causes me to fill up the calendar... which is a fantastic problem to have. The podcasts with just the four of us are some of my favorites. There is nothing better than just kicking-back and talking about whatever comes to mind while playfully picking on one another. This week, we were fresh off of the Tunnel Hill 50 mile race and we discussed our performances and some of the events that took place. Big Thirsty announced his retirement from distance running only moments before eluding to the possibility of running the 100-mile race next year. Von discussed seeing ghosts from the Civil War during the overnight portion of his 100mile race. And, Amanda wrapped up the program by announcing that she was ready to go to "Pooh Town" which seemed like a good time to shut down the cameras. It's always a lot of fun on the episodes with just the four of us. We hope that you enjoy the show. Thank you for being a part of Lift Heavy Run Long®.

https://youtu.be/FTSiyvCuiaE Scott Hollis is a prominent area attorney and is the principal owner of The Hollis Law Firm in Olive Branch, MS. He is also the attorney for Lift Heavy Run Long® as well as Olive Branch CrossFit. Scott is a rockstar attorney who happens to be a rockstar, rockstar. When he is not improving people's legal situations, he performs in the band Ian Faith which is a highly entertaining nineties cover band. Scott Hollis is an avid CrossFitter with a keen sense of humor who decided to start a satirical website, The Daily Dumbbell, in an effort to find the humor in stories around his own CrossFit gym but also CrossFit as a whole. On this episode, we discuss with Scott some of how the Daily Dumbbell came to fruition as well as the need for injecting humor into the various styles of fitness. We hope you enjoy listening to the show as much as we enjoyed recording it.

https://youtu.be/nSPv5CQ6BI0 Crystal gave up drugs and alcohol in 2009 and decided to pick up a new addiction: all things fitness. Originally just wanting to get off her new sober weight dove into the global gym scene with a trainer and set out to reach some goals. After those were reached and her trainer went into the law enforcement field, the world was her Oyster! She then found Muay Thai, boxing & then CrossFit. And from that found the world of Scottish heavy Athletics aka Highland Games. She's also loves powerlifting and running. She enjoys helping others become their best selves. She's a self proclaimed Lift Heavy Run Long ambassador. "I'm the world's okest athlete! I'm just here for the fun".

https://youtu.be/c4_0KmidIqQ This week it was just Amanda, Swanson, and myself catching up on our most recent races and what we have going on with LHRL®. Doing episodes with justs the hosts is always a fun and relaxed time and we try to do it once a month but it doesn't always work out that way. The goal is to be more consistent with streaming to FB Live and be able to interact with the audience. We have had quite a struggle with Comcast's ability to consistently provide adequate internet speeds but I feel that is improving. We love that you are part of our audience and appreciate you being part of Lift Heavy Run Long®. As always, feel free to reach out if you have any questions or if I can be of any assistance. Email me at the address wilson@liftheavyrunlong.com **Remember, you can become a Premium Member of LHRL® for only $3.99 per month which will bring you full access to the website as well as deliver the LHRL® Daily workouts to the App. For $9.99 per month you can have access to all of the programs that LHRL® has to offer. If you know of someone who is not in a position financially to afford the monthly fee but would benefit from the community and fitness that is offered on the app, please have them contact me at the address wilson@liftheavyrunlong.com and I will be happy to add them, free of charge. The goal is to make fitness available to as many people as possible at a minimal cost.** Peace, Love, and all things Beef related, Beefcake

https://youtu.be/vYApUL9Nay4 This week on Lift Heavy Run Long® we sit down with a friend who has a unique perspective on the sport of trail running. Lorrie Williams, who has a unique bond with damn near everybody who has ever had a blister while running on a trail, has come to be known as The Queen of Crew. Lorrie, having a hatred for running herself, has found a spot for herself in the trail running community by helping to care for the needs of participants in ultra races as they stumble into aid stations, virtually unable to take care of themselves. Those who have been under Lorrie's care, speak of her as if she is some sort of mythical character who just sort of popped-up, changed their clothes, fed them, took care of their ailments, and then promptly and assertively kicked their asses out of the chair and forced them to get back to work. To know Lorrie is to have an ally. She sincerely wishes the best for all the participants in the endurance races and knows that there is generally more at stake, on a personal level, than meets the eye. She is a gift to the trail and ultra community and whether you run a seven-minute mile or seventeen, she is willing to do whatever she can to help you have your best experience at a trail or ultra event. Lorrie Williams is a native of Midtown Memphis but has called Germantown TN home for the last 20 years. She is a Stay at Home Wife and Mom of one motivated Ultra Trail Running husband and two ridiculously athletic children. She has been a jack of all trades, including bartender, ballet teacher, yoga assistant and was last gainfully employed as a Certified Dental Assistant. She enjoys yoga and writing; tolerates finding dirty socks in between couch cushions and cleaning up dog vomit. She is an unabashed history nerd and passionately bores her family with historical trivia about whatever she happens to be reading at the moment. Nicknames include “Running Anti Christ” and “Bad Ass Crew Chief”. She collects random injured animals as her side hustle.

https://www.youtube.com/watch?v=e2-uwv1HXtM&feature=youtu.be This week on the Lift Heavy Run Long® Podcast it was just the hosts. Everybody's favorite cameraman, "Keto" Chris Perry, has been lining us up with some unbelievable guests over the past few months. We decided that it would be fun to take a break, sit back, and enjoy one another's company for an episode. We talk about everything from miscalculated marathons, upcoming races like the Sylamore 25K/50K and Tunnel Hill 50Mile/100Mile race.  We talk about my being referred to as an "ass-hat" by a Lift Heavy Run Long reader, and we congratulate Amanda on her accomplishing her goal of running a 50Mile race and deadlifting 300 pounds. We also veer off into some random hypothetical scenarios. As usual, nothing is too serious and we just have a good time. This podcast is so important to me, on so many levels. I really appreciate you, as a listener, tuning in and being so supportive. I also appreciate the hosts who put up with me and continue to be willing to record every week. It is a real commitment to making time outside of work and family to put this thing on, and I appreciate all of you who participate and encourage. Let's make it a great day! Enjoy the show. Peace, Love, and all things Beef related, Beefcake

Brian Williams and Sean Hilsdon were our guests on Lift Heavy Run Long® #67. They are organizing a trail race for October of next year, and we discuss what we can expect. I am probably looking forward to this race more than most because I know these guys personally, and I know the kind of fun, adventure, and excitement that they bring with them everywhere they go. This will be a big race and a well-run event. Big Hill Pond's 50/25K will have something for everyone. It will be run on October 20th 2018. The race will have 31 or 15.5 miles made up almost entirely of single track trail with only a little crushed gravel park road to help string out the competition. The race will feature a fire tower that you will have to climb, and a swamp boardwalk that is almost a half mile across. The history of the area comes from the local sheriff Buford Pusser, who is known for his virtual one-man war on moonshining, prostitution, gambling, and other vices along the Mississippi–Tennessee state line. The race will offer enough scenery and elevation for the most grizzled trail runner but should be doable for the first timer. A little bit about the organizers: Brian B Williams is a Financial Advisor for Raymond James.  He lives in Germantown TN with his wife Lorrie, son Adam, and daughter Virginia Grace.  Like many others out there he started running in his early 30’s to lose some weight and get back into shape.  He quickly found that running was something that he truly enjoyed and trail running quickly became his passion.  The Sylamore 50K was his first ultra marathon in 2012 and he has finished over 30 races of that distance or longer since.  He has run Ultras in multiple states and even finished Comrades in South Africa.   He is an active board member on the Memphis Runners Track Club, volunteers at MYA events, and participates in many other charities around town.  He loves the trail community and enjoys giving back.  He believes you should never say no to an adventure. Sean Hilsdon is civil engineer from Millington, TN who now lives in Southaven, MS with his wife April, two boys Mitchell and Garrett, and 6-week old baby girl Madison. He is an Eagle Scout that spent most of his youth in the outdoors and playing sports. He got into outdoor running in early 2014 in an attempt to quit smoking, lose weight, reduce stress, and lead a healthier lifestyle. He found accountability and friendship through running groups like the Desoto Runners Club, Full Motion Running & Cycling Shop, and Breakaway Running Store, which hold weekly group runs. From starting with his first 5k and now having several ultramarathons and triathlons under his belt, he owes all his success to God, family and friends. He is vice president of the North Mississippi Endurance Multisport Team and is looking forward to completing his first 50 miler in November 2017. He is already very excited about the upcoming 2018 season. He believes it’s a very fine balance between spending quality time with family and chasing down his athletic dreams, but hopes that it will motivate his family and friends to also strive for a better quality of life. His motto in life is try everything at least once and never quit under your own will!

https://youtu.be/biAQnlqJS6Q On Episode #60 of the Lift Heavy Run Long Podcast we featured the owners of Memphis Health + Fitness Magazine, Amy Goode and Hailey Thomas. When Amy is not beating the streets looking for the next fitness craze, she enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy. Hailey has been running over half her life - fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness. It was nice to record with these very successful, yet very down-to-earth, and very entertaining women. Their publication, Memphis Health + Fitness features everyday people who try to lead active lifestyles, which is exactly the kind of people that we enjoy speaking with at Lift Heavy Run Long. I am sure you will enjoy it. Check it out! Peace, Love, and all things Beef related, Beefcake

https://youtu.be/cbLWZS8zmoM This week won the LHRL Podcast we had a guest who had to cancel at the last moment, so we were stuck with just the three of us. To be perfectly hones, these are my favorite podcasts. Nothing makes me happier than just kicking back and talking (mostly) nonsensical BS with two of my favorite people, Amanda and Von. On this episode we talk a little about the Dragon Boat Races in Memphis, TN, the upcoming Tunnel Hill 50/100mile race (as well as the documentary), Memorial Day Murph, and the possibility of my shooting Mark Fortune. Write in, tell us what you want to talk about. Be a part of the community! Peace, Love, and all things Beef related, Beefcake

  Have you ever caught yourself thinking that you could solve the vast majority of your problems if you somehow won £$1 million / £$5 million / £$x million in the lottery or playing the slots in Las Vegas? I think we've all been there.  This being a show about risk and randomness, let's talk some probabilities. Here in the UK, the odds of winning the jackpot in the Lotto is about 1 in 14 million. In the USA, the odds of winning the jackpot in the Powerball lottery are 1 in 175 million. The odds of winning millions in the Megaslots in Vegas are 1 in 49.8 million. In other words, you could play the lottery every week, or the slot machines every day, and it would still take you many lifetimes to win the jackpot. Now, what would happen if you did win? What if, instead of solving your problems, winning millions simply magnified them several thousand times? This could precipitate your downfall, but also your recovery, if you survive that is. Indeed, salvation in this form may not be all that it's cracked up to be. That's exactly what happened to my guest the week.  Meet business owner, cross-fitter, runner, power lifter, and co host of Lift Heavy Run Long Wilson Horrell.  In 2002, while passing the time during a visit to Las Vegas, Wilson decided to play the slot machines.  In what many would consider to be a dream scenario, he hit the jackpot for $2.3 million. Wow, right? For many years, Wilson struggled with addiction, and the experience of winning all that money actually served as an accelerator to his downward trajectory, but also his recovery. That is what he is grateful for, and it makes for a fascinating story and conversation about chance, struggle, redemption, endurance and community.  In it, we get into: Winning all that money; Wilson's struggle with addiction and depression, Recovery and gratitude; Endurance sport and cross fit; The community and podcast Wilson co-hosts Lift Heavy Run Long; Inclusiveness and community; Loads of other great stuff! Show notes: Lift Heavy Run Long: www.liftheavyrunlong.com Lift Heavy Run Long on Twitter: https://twitter.com/liftrunlong Lift Heavy Run Long on Facebook: https://www.facebook.com/liftheavyrunlong/ Wilson's YouTube channel: https://www.youtube.com/user/bulldawggy123 Lift Heavy Run Long on YouTube: https://www.youtube.com/channel/UC4F94BKyCdYH-m1KmA6VdXw  _____________  Did you like what you heard? Subscribe to the All Things Risk podcast, leave a rating or review, and share it on social media: Subscribe and/or leave a rating and review on: iTunes: http://apple.co/1PjLmKh Subscribe on Stitcher: http://www.stitcher.com/podcast/all-things-risk/the-all-things-risk-podcast Subscribe on Soundcloud: https://soundcloud.com/ben-cattaneo Follow the podcast on Twitter: https://twitter.com/RiskThings Drop us a note: allthingsrisk@gmail.com Visit: www.allthingsrisk.co.uk – and find all episodes and ways to subscribe    

Lynn Aaron is the owner of Olive Branch CrossFit and a big supporter of the Lift Heavy Run Long®. Being a collegiate basketball player, fitness has always been a part of her life, but, like many of us, physical fitness took a backseat to life. She found trail running in her mid twenties, which led her to CrossFit, and ultimately led her to owning a gym in Olive Branch, MS. Lynn is working hard on expanding Olive Branch CrossFit and growing it into a gym that has a focus on CrossFit, endurance running, as well as Olympic power-lifting. There are big things going on in her future and we were thrilled to get to hear a little bit about them. Peace, Love, and all things Beef related, Beefcake

Melly Maronde "Not fast.. just furious!" Melly started her fitness adventures later in life. It wasn't until she was 37 years old, to be exact. Since then, she has participated in several CrossFit events, but migrated to the endurance side of things. To date, she has completed 20 half marathons: road, trail, and on the rowing machine. She has completed three full marathons, and seven ultra marathons, including a painful 100 miler. Melly also completed several cycling distances from 30 miles to 60 miles, as well as competed in  several Triathlons.She is a self-described "weekend warrior". She trains weekly to maintain her fitness and condition, but considers herself to be very much an average athlete (which might be an overly humble statement).  Most weekends you will find her doing something crazy, somewhere in the world. During the week, she spends her days at work and the evenings with here family: a husband, a son, 5 cats and two dogs. When it comes to training, Melly trains in her garage gym. She uses a combination of lifting, rowing, assault air biking and running. Melly believes you can accomplish most anything if you put in the work, train your mind, and have self discipline. Her favorite quote is: "Victory Belongs To The Most Persevering." In order to be victorious you have to persevere. We had a great time getting to know Melly, and look forward to keeping up with her progress! Lift Heavy Run Long.

Beefcake #11 I'm a cheater. I always have been. I don't actively cheat at this stage of my life, but cheating is definitely inside of me. I have always cut corners and searched for the easy way. I read step one and then step five, if I  understand step five, I continue from there. I behave as if I don't really value education and tend to feel that I won't really have a use for it. It is almost as if the rules don't apply to me. My strategy of not having a plan has not played out according to plan. As it turns out, that dog really does bite. I don't like rules, I never have. I feel confined, intimidated, and frustrated by them. I see rules as authority talking down to me. I don't like being told what to do, and breaking the rules is my way of saying this. Amanda follows the rules. My brother follows the rules. My mom follows the rules. My dad...well, let's move on. My kids follow the rules. And, they seem to make life look easier than I ever did. Recently, Amanda, my mom, and myself were discussing rules and my disdain for them. My mom made the comment, "I have always been a rule follower. I feel as if the rules were designed to keep me safe. I have a respect for them." This really stopped me in my tracks. I have not really thought about rules in this regard. I have not stopped to think exactly why conventional wisdom, is conventional and wise. Rules are generally made by using mistakes of the past to make life easier, not more difficult. I just have always had a hard time seeing where following the rules and doing the work was really going to have a payout. I guess I like having rules, so long as it is only me who breaks them. I don't want to live in a lawless society, because I like being safe. I guess I only really like misbehaving, when everyone else is acting right. It must be the attention I crave. I mean, "what are the chances that I will ever need any of this stuff again?". That has been the focal point of my illogical logic. What are the chances? Well, in fourth grade, I procrastinated in doing my stupid leaf collection until the last minute. The day before it was due, I stole one out of my brother's room that had already been turned in and graded. I was delicately peeling the tape off of the construction paper, so I could transfer the leaf to new paper, with no markings. My mom knocked on the door, and I was busted. I spent the majority of the next morning in a puddle of tears while standing between my mom and my fourth grade teacher, Mrs. Bailey, because my mom made me fess up. BTW- I turned out to have a career in landscape. The knowledge of tree identification would have sure been useful. On numerous occasions, I spent more time programming answers into my TI-82 calculator or writing in tiny letters and cramming it into the back slot, than I ever would have if I simply studied for the test. But, nah, I'll cut the corner. I got busted cheating on my health test in ninth grade and caused me and my best friend to have a falling out. I could have studied for it, but I was never gonna need to know anything about health. As it goes, I am co-owner of a business titled, Lift Heavy Run Long. It wouldn't have been the worst thing in the world to know a little about health and how the body works. In college, as the internet was still very, very new, I discovered a website that allowed you to download papers that had already been graded. The papers would show the student's grade received, as well as the teacher's comments. I had an assignment of writing a paper for my Freshman English class, and I was extremely intimidated. I probably spent three hours looking through papers on the cheating website, when I could have written the thing in two hours. I found a grade that was a B-, which was about what I thought the teacher would expect. It turns out, it was a high school paper and it earned me a D+ in college. As luck would have it, I could have used a bit of education in English,

Getting to know people like Sam Turco is what makes my role at Lift Heavy Run Long a total dream job. I love speaking with good folks who just "get it" when it comes to fitness, running, and strength training. Sam is a friend of mine whom I recently met through the podcast, Ten Junk Miles. Sam is a self-described "average runner"....an average runner who has completed, marathons, 50k's, 50-milers, a 100 miler, and is attempting a 150miler in the upcoming months!! It was nice to listen to Sam's humble approach to running and strength training, as her perspective is inspiring and encouraging to the so-called "average person". Our hope is that Sam will motivate you the way that she did us. She keeps it simple and encourages everyone to just get out and move around- the rest will take care of itself. You can find Sam at www.tenjunkmiles.com.

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We’ve got a full agenda for today – so I won’t babble on too much.  I’ve got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen’s message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I’m also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that’s all I’m going to be able to fit into this episode.  So I’ll put the interview up front and the race report on the back and we’ll call it a day! Since I’m pretty sure I’m going to run long I’ll cut my comments short. … 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 … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it’s hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you’re stuck.  You push harder, you practice more hours, but you’re stuck. The example they use is typing.  Most typists get to a certain point and don’t get any faster.  They get to the ‘good enough’ plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough’ plateau you self-talk yourself into being as good as you’re going to get.  Your mind says, “Well, since I’m not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can’t, either way you’re right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don’t take ‘no’ for an answer. I’ll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can’t” – sometimes it’s as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you’re your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won’t be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can’t operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It’s a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b’ key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you’ll quickly realize you can’t run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k’s as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long’s 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k’s, and a 50-miler last November. I am registered for the Tour D’ Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world’s most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn’t finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit’s handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn’t I?) I’ll keep this quick.  I’ve got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It’s an out-and-back course so you can do as much or as little as you like. Then in September I’ll be doing that Spartan race and if all goes well I’ll be interviewing Joe the owner for the next episode. Then I’ll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we’re going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I’m working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I’m going to have to get healthy and find some creative time.  So I’ve kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I’m two days into it. I’m going to make a short video every day when I get up to document it and I’ll see if I can get those up on my YouTube Channel ‘cyktrussell’and on the RunRunLive website.  I can’t imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I’m doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn’t explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We've got a full agenda for today – so I won't babble on too much.  I've got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen's message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I'm also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that's all I'm going to be able to fit into this episode.  So I'll put the interview up front and the race report on the back and we'll call it a day! Since I'm pretty sure I'm going to run long I'll cut my comments short. … 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 … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it's hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you're stuck.  You push harder, you practice more hours, but you're stuck. The example they use is typing.  Most typists get to a certain point and don't get any faster.  They get to the ‘good enough' plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough' plateau you self-talk yourself into being as good as you're going to get.  Your mind says, “Well, since I'm not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can't, either way you're right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don't take ‘no' for an answer. I'll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can't” – sometimes it's as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you're your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won't be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can't operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It's a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b' key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you'll quickly realize you can't run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k's as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long's 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k's, and a 50-miler last November. I am registered for the Tour D' Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world's most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn't finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit's handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn't I?) I'll keep this quick.  I've got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It's an out-and-back course so you can do as much or as little as you like. Then in September I'll be doing that Spartan race and if all goes well I'll be interviewing Joe the owner for the next episode. Then I'll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we're going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I'm working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I'm going to have to get healthy and find some creative time.  So I've kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I'm two days into it. I'm going to make a short video every day when I get up to document it and I'll see if I can get those up on my YouTube Channel ‘cyktrussell'and on the RunRunLive website.  I can't imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I'm doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn't explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

https://www.youtube.com/watch?v=rQ3biaSwH4w I have had more fun with this podcast, or vodcast, or whatever the hell you want to call it. It has been worth some good laughs and nice to get to share some neat experiences. If you have ever wondered how many YouTube subscribers you need before your phone starts ringing off the hook with sponsorship opportunities, well the answer is....more than 12. Contrary to my belief, there has not been any contracts, sponsorship, syndication, nor production offers for the LHRL Podcast, but we will continue trudging along. We weren't able to record last week due to weather and sick kids, and our fan (singular) was outraged. We were hopefully able to make it up to him with our episode this week. On this episode we bounce around topics from weather, to sugar binges, to the CrossFit Open, the MS 50-miler, and we lightly touch on our upcoming episode which will include a special guest. We are so excited about that. Like SUPER EXCITED! We have a top notch guest who is gonna bring a ton of fun, but even more equipped with some serious knowledge and has had some really neat experiences. We will have more on that as we nail down a time. Anyways, I really do appreciate those of you who have supported our endeavor, and have taken the time to watch the show or buy some merchandise. I am truly having the time of my life promoting Lift Heavy Run Long, and everyday I grow more excited about watching it take shape. Y'all click subscribe, post a comment, a question, or give some advice. We love hearing from you. Have an awesome day, and we hope to see you again next Thursday! Peace, Love, and all things Beef related, Beefcake

2 Grown Men And Their Quest For Their 5th Subscriber Last week, Von and I did our first ever podcast (technically it's a "vodcast" I believe) for Lift Heavy Run Long. I had SO much fun with it that I could hardly stand it. To be honest, our first episode was really rather sh*tty. The sound was bad, we both look like we are waiting for someone to flip the switch on our electric chairs, and we were totally winging it with our content, but that did not do anything but excite me all the more. It reminds a lot of the benefits of coming into the fitness world all fat and outta shape, smelling of beer sweats and chee-tos, versus coming from organized sports with an athletic background. When you are totally new at something, you can only go up from there. Fortunately, most of the time you don't even realize how bad you suck until you begin to suck at it less and you review your past suckiness. Your gains are quantifiable and all the newness and shininess just gets you all warm and fuzzy. The experienced athlete, while being far superior initially, will make gains, but not in the leaps and bounds that the newby will, before said newby ultimately plateaus at some point (unless he is a total freak and just never stops). I feel as if the lack of knowledge that Von and I have as it pertains to the technical side of videography is what makes this so damn fun. It certainly makes it funny. It would be one thing if we got together and reviewed topics, rehearsed lines and questions, and data sifted through the information that we were going to discuss, but we don't do any of that, like NONE. We press record and start shootin the sh*t. And I LOVE shootin the sh*t. Last week we recorded an episode and when I reviewed it, I laughed hysterically. I laughed at the knowledge that the entire time I felt like I was going down in a fiery plane crash. I was so nervous that I thought I might black out. I told my brother that I felt like I was so petrified to look at the camera that I was turning my head away as if my mother were undressed behind the lense (don't look..don't look..don't look). There was also a tremendous amount of adrenaline that was to be had, and that was really fun. It is wild that all of these emotions were swirling around for a video that was ultimately going to be viewed by a handful of people. With all that we learned from week one, it was almost overwhelming to find out exactly how much there is to be learned. I mean putting together quality stuff takes a LOT of knowledge and TONS of experience. Since I don't like the work that goes into acquiring knowledge and I don't like waiting for experience, I did the next logical thing....I bought STUFF. If you can't bring knowledge and experience, at least bring some stuff to play with, so that is the direction we went. I got a mixer, a couple of mics, and a pair of stands. I don't know how to use any of it, but I got it. This is totally the standard in my life. Turns out that stuff is relatively affordable. It also turns out that we sound relatively affordable, or probably more like cheap. We certainly did not knock it out of the park on our second try, and I don't think we will be winning any people's choice awards any time soon, but there were a few improvements. Either way, I can't think of many times when I have laughed as intensely or as often as I have in the 2 short sessions that we have done this together. I love playing with social media so much, that it will be exciting to see if we can pick up a subscriber here or there, or grab an Instagram or Twitter follower. I love to see people come to our athletes Facebook page and interact with the group. I like to think that maybe we can help someone get a good wholesome laugh on an otherwise crappy day, or provide a little bit of hope to the person who is feeling run down. I believe that our motives are good, and we want good things for other people, so it is hard for me to see what we are doing as being anything other th...