Podcasts about Little Rock Marathon

We are back from the Little Rock Marathon weekend! What an amazing time we had working the Expo, running the 5k, and running the full! We have one TIRED podcast host here, but we're going to break down the weekend before the host can crawl into his bed! A huge thank you to all of the people we met at the expo in Little Rock. It was our pleasure to meet each and everyone of you! Now join us for a Dinomite edition of the Back of the Pack Podcast!

I had a great time pacing 2023 Little Rock Marathon. In this episodes I talk about my experience as well as tips to run future Little Rock Marathon. Find all photos and videos from the race at Marathon Runs​ Facebook page, Instagram, or YouTube!

Aloha Runners, How are you? Are you reaching all of your 2022 running goals? Did you run Boston this year? Did you run a race this year? Running is back, and there are so many races. I'm in Hawaii, specifically Maui. Yesterday was the Maui Marathon. I am the course director and will talk about the race in the next episode. Since I am traveling, I'm re-releasing a compelling episode I did in 2019 that will truly inspire you. Sometimes, a story is so inspiring that it will bring you to your knees. This episode is a re-release of an Interview I did in 2019 with Bonnie VanDeraa from Vinita, Oklahoma. It is my most powerful interview with this amazing woman and her fight to survive. On January 23, 2018, Bonnie went through a horrific event that should have killed her. However, her training and skill as an EMT and her willpower, strength, and courage allowed her to survive. In addition, Bonnie is a runner, and though she has not been able to run since that day, she can walk and, on March 3, 2019, she walked the entire https://littlerockmarathon.com/ (Little Rock Marathon.) While recovering in the hospital, she acquired the nickname "Wonder Woman," she lives up to that name! You do not want to miss this interview. It will change the way you approach your day and your life, for that matter. Since my interview, Bonnie has written a biography titled, "The Making of a Wonder Woman." You can order it here from https://www.amazon.com/Making-Wonder-Woman-VanDeraas-Autobiography/dp/057883569X?fbclid=IwAR13tnN9AqA-1sh0m90xzG7Ml1c3XaW6pLyT8qhh_BJE1KBB-BKIRFNW8RQ (Amazon). Thank you for listening to the Feel-Good Running Podcast! Please consider sharing this podcast with your running friends and on your social media platforms if you like it. I do not spend money to advertise my podcast. Instead, I try to grow it organically, which is by you, my listeners, sharing it! Thank You! Remember to be kind to others, even if some are not kind to you. We all need to make a difference in this world. Happy running and peace, everyone! ~ Jim   Show Timestamps [00:46] - Host Jim Lynch [03:59]- 2019 Bonnie VanDeraa Interview [1:07:13] - Inspirational Running Quote /Jim episode close    Show Notes Bonnie VanDeraa https://www.amazon.com/Making-Wonder-Woman-VanDeraas-Autobiography/dp/057883569X?fbclid=IwAR13tnN9AqA-1sh0m90xzG7Ml1c3XaW6pLyT8qhh_BJE1KBB-BKIRFNW8RQ (Autobiography )- The Making of a Wonder Woman -https://www.amazon.com/Making-Wonder-Woman-VanDeraas-Autobiography/dp/057883569X?fbclid=IwAR13tnN9AqA-1sh0m90xzG7Ml1c3XaW6pLyT8qhh_BJE1KBB-BKIRFNW8RQ ( ORDER HERE) https://www.runnersworld.com/runners-stories/a26580252/bonnie-vanderaa-real-life-wonder-woman/ (Runners World Article) - Real Life Wonder Woman! - Article by https://www.runnersworld.com/author/221068/jordan-smith/ (Jordan Smith) https://www.kark.com/news/local-news/paramedic-shot-beaten-last-year-prepares-for-lr-marathon/1822682527 (KARK NBC 4 - News Story) - Little Rock, Arkansas - https://www.kark.com/contact/bios/price-mckeon/710139630 (Price McKeon) News Reporter https://www.fox23.com/news/vinita-woman-recovers-after-coworker-reportedly-shoots-her-twice-in-head/730365481 (Fox News 23 Story) - Tulsa, Oklahoma https://www.lovewhatmatters.com/dont-move-he-shot-me-a-second-time-and-left-i-sure-wasnt-going-to-die-without-a-fight-woman-attacked-by-close-knit-emt-coworker-suffering-from-ptsd-is-thankfu/ (Love what Matters Article) https://www.facebook.com/Bs-WW-journey-1345427822268435/ (Bonnie's Facebook Blog Page) - B's Wonder Woman Page! - Poems that Bonnie has written as she goes through her recovery journey. Worth reading each one to feel her emotions. https://www.facebook.com/bonnie.vanderaa (Bonnie's Facebook Page )- Keep up with Bonnie! https://www.instagram.com/bonbonmarathoner/ (Bonnie's Instagram Page)   Inspirational Running Quote "Take Each Day 5-Minutes at a Time, Don't Ever Give Up and Go Big or Go...

The winners are in for the 2022 Little Rock Marathon; The latest COVID-19 data in Arkansas; Arkansas had the nation's third-highest increase in fatal car crashes in 2020

Talking about winning the Little Rock Marathon

Leah Thorvilson loves running almost as much as she loves life and having fun. This four-time winner of the Little Rock Marathon. She's run in the Olympic Trials, been chased in Vegas by a woman in stilettos and dressed up as a "pickle slinger." You'll need to tune in for that story.  Nicholas and Fundy also discuss who in the Old Crazy Runners Strava Run Club set a new age-group record at the Hellgate 100km. We discuss coming back from an injury and the fantastic interview of Gene Dykes by Amby Burfoot. 

A record rise in Thanksgiving travel; The latest COVID-19 data in Arkansas; The Little Rock Marathon is in the books; The Arkansas Razorbacks are down in The Associated Press Top 25

Hello "Feel Good" Runners! Well it is the middle of May and I am late getting out a fresh episode of Feel Good Running. There is a reason though! I was traveling! The annual Spokane, Washington (https://en.wikipedia.org/wiki/Spokane,_Washington) was held on Sunday, May 5th and we were there at their two day expo promoting the Maui Marathon which by the way will be held on Sunday October 13th.  This is an annual anticipated event in Spokane that is now in its 43rd year. This 12K run attracts 40,000 runners and walkers and is the 4th largest run in the USA. It was started in 1977 by Don Kardong and after all those years this will be his last as Race Director. I had a chance to do a quick interview with him and also some vendors and participants while at the expo. And...yours truly ended up running Bloomsday this year and I will say this was one amazing event very well organized and super fun. It was a challenging but  great course and I conquered "Doomsday Hill" (https://spokanehistorical.org/items/show/610) in which you gain 120 feet of elevation in less than three quarters of a mile. Of course the after party held downtown Spokane was fun and I spent a little time in the beer tent. As for Spokane, the city is wonderful and the people are very friendly. I hope you will have the chance year to do this fine running event. On Maui we have a missing woman. Her name is Amanda Eller and she is 35 years old and is a Physical Therapist and Yoga Instructor. She went for either a run or hike at the Makawao Forest Reserve on Wednesday May 8th and has not been found as of the release of this podcast. If by chance you are on Maui and have any information please call Detective Dennis Clifton at 808-244-6433. And you can contact her friend Sarah who is tracking all leads by either calling or texting. Her number is 415-336-4591. We are all hoping that she will be found alive and safe. Ladies please take time to listen to Feel Good Running Podcast (http://wwd.international/) is a Self Defense instructor and during our conversation there are many tips and suggestions for self defense and female running safety. She even has a on-line course.  Worth a listen to give you a better chance to stay safe in uncomfortable or dangerous situations. Sometimes, there is a story so inspiring that it will bring you to your knees. My guest this episode has this story and her name is Bonnie VanDeraa from Vinita Oklahoma. On January 23, 2018, Bonnie went through a horrific event that in a respect should have killed her. Her training and skill as a EMT along with her willpower, strength and courage allowed her to survive.  Bonnie is a runner and though she has not been able to run since that day, she can walk and on March 3, 2019, walked the entire Little Rock Marathon.   (https://littlerockmarathon.com/) After my conversation with Bonnie I have no doubt she will run again! While recovering in the hospital, she was given the nickname "Wonder Woman" and believe me she lives up to that name!  You do not want to miss this interview. It will change the way you approach your day and your life for that matter. As always, thank you for listening to the Feel Good Running Podcast. I appreciate you.  And your feedback is so welcome. You can click on the orange tab to the right and leave a voice message up to 3 minutes. Let us know how you like the show or tell us about your story or a running accomplishment. We may just include it in an upcoming episode. And as always, I can always use your help by sharing the Podcast with your running friends and through Social Media. And also important is to leave a review on Apple Podcast (https://podcasts.apple.com/us/podcast/feel-good-running-for-the-everyday-runner/id1445370304) !  Reviews help to increase exposure for the show and attracts new listeners. Right now I do this Podcast out of love of running and have no sponsors nor form of monetization of this show. So, the more you...

The weather was a bit rough at the Little Rock Marathon in Arkansas but I had a great time and met several new people. That and more in this edition of the Running in the Center of the Universe podcast! Thanks for listening. http://littlerockmarathon.com/ http://50statesmarathonclub.com/ Music by Garageband, U.S. Marine Band, and the late Derek Miller's Penmachine.  

In this podcast episode Angie recaps the Red Rock Canyon Marathon in Las Vegas, Nevada, where she decided to see how fast she can walk a marathon. It got interesting! Plus you will hear how to improve your walking speed and use it effectively in marathon training.Race Recap: The Red Rock Canyon Marathon The Red Rock Canyon Marathon in Las Vegas, Nevada, is put on by Calico Racing. The 12th edition of the race was held on Feb 23, 2019. Joyce, the race director, said that putting on the race this year was very challenging because the government shutdown made it uncertain whether they would have to find a different location to hold the event. Then two days before the marathon the Las Vegas area had a snowstorm and the course had to be rerouted due to bad road conditions. Pre Race: The marathon was located in the Red Rock Canyon National Conservation Area which has more than 179,000 acres and is absolutely beautiful with red sandstone formations, sheer 1,800-ft. cliffs, and several mountains.Race Morning: The park, which sees more than a million visitors each year, is federally designated as a Backcountry Scenic Byway. The 13 mile paved scenic drive traverses some of the Mojave Desert’s most stunning scenery with sandstone formations, desert vegetation, and wildlife. It was dark and around 20 degrees when we were bused to the start and it slowly started getting light as we waited for the race to begin. It was lovely to see the sun rise over the mountains but I was very unsure about my race strategy due to the cold. Fortunately there were some indoor bathrooms to assist with staying warm in addition to the portable toilets offered by the race. By the time the race started at 6:15 am my toes and fingers were numb. The half marathon started at 7am and the 5k race after that. The course was modified because of the snow so it consisted of 4 laps of 5.77 miles and one shorter lap. Each lap started by the Visitor’s Center and had approximately 3 miles of uphill climbing and 2.77 miles downhill per lap. Some of the uphill sections had a 10% grade and total elevation gain for the marathon was around 3,000 feet. The marathon had a 7 hour cut off and the half marathon had a generous 6:15 cut off time.Course: The course was paved throughout the entire race and a section of the road was coned off for runners so that car traffic could continue through the park. This meant that there was often two way traffic of runners in the coned off area but it seemed like people navigated it well. Doing repeated laps isn’t usually the most fun but it was actually nice to see the same people again and again to create a sense of community. The spectators and runners who’d already finished cheered you on when you passed the start/finish line multiple times. Another redeeming factor was the beautiful blue skies, sunshine, seeing the snow on the ground, the majestic mountains and rock formations, and the overall stunning scenery. In short, it was my kind of race! The fresh air was very invigorating and it did warm up to the mid-40’s by noon. We passed by the same aid stations multiple times and they were staffed by friendly and encouraging volunteers. There was a bag drop at the starting line and because of the looped course those were available to people. Many runners added and shed layers as the temperatures changed. I used Generation UCAN snack bars for fuel (1 bar 30 minutes before the marathon and then ½ a bar every 5 miles). My energy levels were solid throughout and my stomach felt good. Use the code MTAREDROCK to save 15% on your order. Aid Stations: The male winner was Aaron Gall and he finished with a time of 3:23:35. The female winner was Tatyana Steis and she finished in 3:35:58. The average finish time for the marathon was 5:11:32 and there were a total of 95 marathon finishers, 288 half marathoners and 170 who did the 5k.Finish: They had a nice food table at the finish line with ramen noodles, applesauce, yogurt, pudding, granola bars, chips, water, and sports drink. As I made loops by the finish line earlier in the day I semi panicked because I didn’t see any food (and I’m always hungry after a marathon). The race also gave out a nice big medal and a tasteful technical shirt. I met up with a former coaching client named Mark from CA before the race and also saw him out on the course and after the race. Another MTA listener Teri was running the half marathon and I saw her out on a couple of the loops. Another fun surprise was when MTA fan Bobby from NY said hi to me out on the course. He was in the area and spectated a bit of the race. photo credit: Mark GoddardMy Experience/Strategy: Like I mentioned earlier I felt very nervous and conflicted about my plan to walk the entire marathon. Part of that hesitation was wondering if I’d be warm enough and the other part was probably a bit of pride because I didn’t want to look like a dork. So I decided to start off walking and see how it went. I was surprised that it actually took quite a bit of concentration to walk the whole way, especially on the downhills. I decided to adhere to the rules of race walking where you have to have one foot in contact with the ground at all times and the front/leading leg straight on impact. Race walking requires a bit more hip and arm action to keep power and momentum. A lot of people out on the race course made comments on how fast I was walking, and of course I felt compelled to explain my walking experiment. I managed to speed walk the entire time, felt strong and often passed people on the up hills (and then they’d usually pass me on the downhills). By the end of the marathon my legs felt a bit stiff from the straighter form required for walking and the tops of my ankles and feet were sore, but I felt fairly good overall. I got a lot of remarks about my walking speed and I imagined that people were laughing behind my back about me walking down hills. My finish time 5:31:21 for an average pace of 12:40 per mile which was faster than I predicted due to the hilly course. My fastest mile was 11:38 and slowest mile was 13:58 (probably the one with the bathroom stop). My overall place was 57/95. This was my 44th state and 56th marathon. It’s so important to remember that running and walking pace is all relative. A marathon is always a huge accomplishment, no matter how much time it takes you to finish or the percentage of running or walking you do. I got this email a couple days after the marathon: “Congratulations to everyone who came out to tackle the hardest and coldest Red Rock Canyon Marathon in our 12 year history.  I SO appreciate all of your cooperation with the forced last minute changes to the course.” Joyce (race director) How to become a faster walker We’ve never really talked specifically about walking as part of marathon training. We often refer in passing to doing run/walk intervals and in many of the marathons I’ve done there has been some walking, sometimes planned but often unplanned. When Walking is Advantageous I’m sure many of us have had the disheartening experience of a marathon gone wrong where were ended up doing extended periods of walking. A couple such times stand out in my mind. The first one was my 3rd marathon, the Little Rock Marathon, which I did back in 2011, five months after having our third child. My endurance and core strength was certainly not up to par yet and the hilly course and warm weather conditions didn’t help matters. I managed to run for the first half and then ended up walking the entire second half. It felt like the longest slog ever. When Circumstances Force You to Walk During a Marathon Another marathon that stands out was my 32nd at the Lincoln Marathon which was unseasonably hot for May. Toward the later miles of the race I began walking more and more and it started feeling like a death march. There have been many other marathons where I planned to walk certain intervals, like through aid stations or up hills, and this didn’t have the same demoralizing effect. Sometimes I would look forward to seeing a hill because I’d given myself permission to walk. I also think that doing specific run/walk intervals are a very smart race strategy for many people. You might see individuals during a race that have a timer go off as a signal for them to start their next interval. I’ve often had run/walkers pass me during marathons or we would leap frog each other during the event. When I did the Air Force Marathon in OH I remember Jeff Galloway (probably the biggest promoter of the run/walk/run method) blaze by me on the course. Let me tell you, his walking intervals were not a stroll in the park. Working in planned run/walk intervals can be a good way to pace yourself and extend your energy levels more evenly during the race. We interviewed Jeff Galloway back on episode 138.Run/Walk Intervals Other ways that walking can be used in your training is during the warm up and cool down sections of your run. Walking for 5-10 minutes as a warm up and cool down is a very effective way to get your body safely ready to run and then to return it to homeostasis. Some runners walk between speed intervals at the track. And it’s entirely normal to walk tough hills, especially if you’re trying to keep your heart rate in a certain zone. My rule for hills is if I can walk the hill faster than I can run it I default to walking. Warm Ups and Cool Downs Another way that walking can be used is if you’re dealing with a niggle, injury, or illness. It’s a great way to still get some healthy activity in without setting your body back. Occasionally there will be run days when I just feel super worn down and know that running will only exacerbate that feeling. I often switch my running mileage over to walking and usually feel much better the next day.If You Are Dealing with InjuryHealth Benefits of Walking The health benefits of walking are indisputable and it’s something that is accessible to nearly every person. Walking is often the gateway into running for many people. I was recently doing continuing education to renew my nursing license and did a course educating healthcare professionals on exercise. Check out these stats on the amount of Americans who don’t get the minimum recommended amount of physical activity. First off, here’s what is considered the minimum amount of exercise: “People are classified as meeting aerobic exercise recommendations if they report engaging in moderate-intensity activity (like walking) at least 150 minutes per week, vigorous-intensity activity at least 75 minutes per week, or an equivalent combination of the two. Ideally, aerobic activities should be spread throughout the week and performed in at least 10 minute sessions. The muscle-strengthening recommendation consists of two days per week of moderate- or high-intensity exercise involving all major muscle groups.” (5) We all know that obesity is an epidemic in the United States. Estimates show that nearly 70% of the adult U.S. population 20 years of age and older are either overweight (33.3%) or obese (36.4%). One of the contributing factors in the obesity epidemic is the fact that few people engage in leisure-time physical activity. According to data published by the Centers for Disease Control and Prevention (CDC), Approximately one-half of U.S. adults do not perform the minimum amount of exercise needed to prevent diseases such as diabetes and high blood pressure. One in four adults do not perform any exercise at all. About 80% of adults do not perform the minimum amount of aerobic exercise combined with the minimum amount of muscle strengthening exercise recommended in the Physical Activity Guidelines for Americans. Numerous reasons for failure to exercise exist, including lack of interest, competing demands for limited leisure time, fear of injury or pain, no access to facilities, and lack of knowledge of proper technique. Often when people say that they “can’t” run (which of course is debatable) I encourage them to start a habit of walking or another activity that they enjoy. It’s all about finding a healthy activity that you will stick with. I always find it inspiring that there are many older people in our neighborhood who are out walking every day, rain or shine.The Sport of Race Walking At the other end of the spectrum from walking for exercise is the sport of race walking. Race walking is practiced from youth track and field all the way up to the Olympic level in a variety of distances and on the road and track. It’s a sport that most people don’t know or think about. I think the first time it came on my radar was when I did my USATF coaching class and there was a woman in the group who had competed in race walking for the Phillipines. She was able to walk a 7:30 mile. That certainly puts my 11:30-12:30 pace into perspective. Many of the world class race walkers do sub-6:00 minute miles. Some of the benefits of race walking are that it produces less impact on the body and requires solid endurance even though is a technically demanding sport. According to the USATF website: “Race walking differs from running in that it requires the competitor to maintain contact with the ground at all times and requires the leading leg to be straightened as the foot makes contact with the ground. It must remain straightened until the leg passes under the body. Judges evaluate the technique of race walkers and report fouls which may lead to disqualification. All judging is done by the eye of the judge and no outside technology is used in making judging decisions.” (2)Benefits of Race Walking Race walking dates back to about 400 years ago in England and it didn’t take long to become a very popular sport around the world. By the 19th century race walking was just as popular as horse racing and spectators often bet on the race outcomes, especially since racers would suffer through races that would last for several days. The typical races at that time would consist of racers trying to walk 100 miles in less than 24 hours. Other races would last more than 40 days, where the racers would try to walk one mile each hour. It did not take long afterward for race walking to become a part of the Olympics (1). History of Race Walking It’s seriously impressive when you look at the paces that these top level race walkers can do (often sub-6:00 min/mile). Check out some of these American race walking records (2): Female: 5k= 21:51 (7:02), 10k= 44:09 (7:06), 20k= 1:30:49 (7:18), 40k= 3:27:10 (8:20) Men: 5k= 19:09 (6:09), 10k= 39:22 (6:20), 20k= 1:22:02 (6:36), 40k= 3:02:18 (7:20) Technique: Race walking requires more of a hip swing than running. But similar to running you want to avoid over-striding which will produce a braking motion. Proper use of the arms is one key to mastering the hip motion because synchronizing arm and hip motion maximizes efficiency and speed. Posture- Your body should be straight up and down throughout the entire stride, unlike with running where you want a forward lean starting from the ankles. In race walking bending reduces the ability to extend the hip and accelerate the stride. Arms- Each arm should travel from a couple of inches behind the hip to just above the chest line. The primary power for arm movement is done by driving the shoulder on the backwards swing of your arm. But you don’t want to generate power by wildly pumping your arm backward or thrusting it forward.  Use the shoulder as a fulcrum so that the arms swing like a pendulum. Hips- The hips are the body’s primary source of forward motion. When the hips are rotated forward, the swinging leg is pulled off the ground. As you repeatedly pivot the hips forward, they act as the body’s motor, propelling it forward one step at a time and increasing the stride length behind the body. Swing Leg- To remain efficient, race walkers must pay careful attention to how their legs swing forward after push-off. Race walkers swing the legs forward with the knee as low to the ground as possible. While some upward motion is necessary to break contact with the ground, it should be minimized. For the greatest efficiency of motion when the rear foot lifts up, it rises only an inch or two off the ground. Even if you’re not planning on giving up running and turning into a race walker there are good reasons to improve your walking efficiency. Many runners use a run/walk method to pace their marathons and having good speed and efficiency during the walking intervals will help to rest your running muscles and give you a better overall pace. During ultramarathons, particularly on trails, there is a good amount of walking/hiking that goes on. Some ultramarathoners learn speed walking techniques to help improve their ultra times by getting the most out of their walking sections. Plus, becoming a faster walker will give you a more purposeful look as you walk to work or while out doing errands. Sources: www.athleticscholarships.net/athletics-race-walking.htm www.usatf.org/statistics/records/view.asp?division=american&location=road&age=open&sport=RW racewalk.com/howTo/basicTechnique.php ultrarunning.com/featured/how-to-increase-your-walking-efficiency/ What Healthcare Professionals Should Know about Exercise. CEUAlso Mentioned in This Episode John Muir Trust– contribute a tree to the MTA Forever Forest. We went with the idea of planting 262 trees as a nod to the marathon distance, with donations going toward our tree planting fund to create an ‘MTA Forever Forest’. “Come to the woods for here is rest. There is no repose like that of the green deep woods.” -John Muir Generation UCAN, the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable and allows your body to burn fat. Generation UCAN – there’s sugar, and then there’s science. Use the promo code “MTAREDROCK” to save 15% off your order.” Topo Athletic -a gimmick-free running shoe company delivering footwear solutions for healthier, more natural running patterns. A roomy toe box promotes functional foot movement and the cushioned midsoles come in a variety of thicknesses and heel elevations, so you can pick your unique level of protection and comfort. Athletic Greens -the best of the best in All-In-One whole food supplements and the easiest way to build a healthy habit each and every morning. The post Race Recap: Angie Tries to Race Walk a Marathon appeared first on Marathon Training Academy.

Episode 115 | 11/30/18 Harold Joyner is the president of the 43 year old company, Fence World. Their website boasts, “We love our community and enjoy giving back whenever we can.” Most recently, Fence World provided fence rebuilding services to the Central Arkansas Boys and Girls Club. Each year, they donate over a mile of temporary fencing product to the Little Rock Marathon. Most recently, they donated custom, iron fencing to the Little Rock Junior League. Harold and his wife, Jeannie, are big believers in community service. This past year, for the University of Arkansas, they created “The Joyner Family Endowed Scholarship” for incoming students who have demonstrated volunteer and community service. Special preference is given to applicants who’ve been involved in the Boys & Girls Club of Central Arkansas. Harold Joyner has been a volunteer coach for the Boys & Girls Club for years.

Last week we reviewed the expo and 5K of Little Rock Marathon, hear about the full. Most importantly, Sara embarrassed John in a brand new way, you'll want to hear this...

  In today's episode, I recap my March 4, 2018 Little Rock Marathon Run. It took two attempts, but I finally completed marathon number 2.  But that's only the warmup, because today I'll also share my interview with Guiness Book of World Records record holder Chris Estwanik. In March of 2017, Chris ran the New York City Half Marathon, wearing a business suit, in 1:11. Dude in Business Suit Crushes NYC Half in Record Time. Chris shares how a mile run in gym class in the 8th grade changed his perspective about running from "something you had to do when you did something wrong" to an opportunity for a full ride scholarship at Wake Forest and an opportunity to compete with and against some of the world's best runners.    Introduction and closing song: One Flame to Burn (Prospect 7)   A special thank you to Nicole Williams for sponsoring today's episode through Patreon.   If you would like to comment on this podcast you can contact me and leave a comment at:   My google voice number which will go to a voicemail: 804-496-1112 Email me at: r.keithcartwright@gmail.com You can financially support this mission at my Patreon Page - TwoTim47   Visit my TwoTim47.com website: TwoTim47.com

Enjoy the sweet sounds of the first part of a 2 part episode about the fabulous Little Rock Marathon.

More about this episode:   Sid Busch Baltimore Sun Story The 2018 Little Rock Marathon will be Sid's final marathon Why Sid thinks you should run a marathon In spite of what some think, Sid believes patriotism is alive and well Sid believes if the whole world ran together a lot of the world's problems would be solved   Introduction and closing song: One Flame to Burn (Prospect 7)   A special thank you to Kimberly Yenser for sponsoring today's episode through Patreon.   If you would like to comment on this podcast you can contact me and leave a comment at:   My google voice number which will go to a voicemail: 804-496-1112 Email me at: r.keithcartwright@gmail.com You can financially support this mission at my Patreon Page - TwoTim47   Visit my TwoTim47.com website: TwoTim47.com

Cancer Survivor and Ultra-Marathon Runner Colleen Johnson was 57 years old when she was diagnosed with a rare but aggressive form of endometrial cancer.  Her tumor weighed in at 2 pounds, was deeply invasive, and was about the size of a cantaloupe. Her cancer was so locally advanced and aggressive that she was given only given a 20% chance of surviving 5 years. Many (though certainly not all) adult onset cancers are influenced by obesity.  There was reason to believe Colleen's might be one of them.  At her peak, Colleen was 242 pounds.  Colleen readily admits "I was obese." Clinical trials done with both breast and colon cancer patients have established the fact that many who experience an adult-onset cancer can improve their chance of survival by losing weight if they need to, changing to a healthy diet, and engaging in regular, vigorous exercise. Colleen didn't have either breast or colon cancer, but there was reason to believe this might work for her kind of cancer too.  So Colleen decided to do just that.  She got with an oncological nutritionist, who gave her a 1500 calorie diet to follow.  Colleen was at high risk for her cancer to return, therefore, her oncologist did not want her losing weight too quickly.  A 1500 calorie diet would allow Colleen to lose weight slowly but steadily - only 1 to 1 and 1/2 pounds a week.  Her doctor felt that was a safe pace to lose the weight.  Also, her oncologist does not want her going under 140 pounds, because even today, she runs the risk of her cancer coming back, and if it ever does, her doctor says she will need some reserve fat to survive. As for regular, vigorous exercise, Colleen began with just a walking program.  She would walk some today, and then walk a little bit more tomorrow.  She walked 6 days a week and preplanned her walks so that she would increase her walking distance by about 10% every week.  This allowed her to grow stronger at a slow, but steady clip. Eventually, she began to mix some running into that mix.  She ran just a little bit at first.  In the beginning, she could not even run 1/8th of a single mile (one loop on the indoor track at her gym).  But she kept working at increasing the amount of distance that she could run, until one day, she could do it.  This was the day she decided that -- if she could slowly build her way up to running 1/8th of a mile, she could slowly build her way up to run/walking a full marathon! By adding just a little bit more running or walking distance every day, she kept increasing her abilities and did so without the soreness, hurting or even injury that can come from trying to do too much at one time. Seven months after her cancer treatments ended, she had built herself up enough to do her first 5K ever: the Teal for a Cure 5K for ovarian cancer awareness, in September of 2013.  She crossed the Finish Line in 35:52. Less than 5 months later, in February of 2014, Colleen ran/walked her first FULL MARATHON - the Shelby Forest Loop Marathon.  She backed that up by run/walking the Little Rock Marathon the very next weekend.  In June of 2014, she did her first ultra-marathon, Run Under the Stars (RUTS), a 10-hour endurance race in Paducah, KY.  She successfully completed 32 miles in the race that year.  She was 58 years old. Colleen is now 62 years young and has been doing road races for four years.  As of late October 2017, she has successfully completed 10 full marathons, 30 half marathons, and 9 ultra-marathons. Among her ultra-marathons were the 60 miles she did in the Tour d'Esprit in east Memphis in 2015, and two 100 milers she successfully completed at A Race for the Ages in Manchester, TN  (2016 and again in 2017). Her 100 miler in 2017 was particularly challenging, as the first 12 hours of her race were run in the torrential rains of Hurricane Harvey (by then "only" a tropical storm) as it slowly passed through middle Tennessee.  There were places on the course that had standing water a...

RunDisney rumors, San Francisco marathons may not get to run on the bridges, and what's the costume category for Little Rock Marathon?? Also, Cindy Rodriguez Copley is on for an interview! 

I met Chris Charres at a training camp for Ironman Lake Placid for 2015 and we have stayed in touch over the years. I wanted to share his story to the finish line of Ironman Lake Placid because it's a good one that I think many people can identify with in their own journeys. Chris' Ironman journey actually started in 2010 when he and his then girlfriend broke up with him. He started with a 5k and stepped up from there to a marathon. Chris is active with a triathlon group called the Shoreline Sharks where he got a start with his first triathlon. Like many people the swim was Chris' challenge and he says he doggie paddled his first triathlon swim. His first half-iron was Rev3 Quassy in 2014 which has a reputation as a very tough bike course. In 2014 he also volunteered at Ironman Lake Placid to see the race in action and volunteer for the next year.  2014 was the year where there was lightening caused an evacuation of the swim course which is an interesting story. Chris and I met in Lake Placid at a training camp with PRS Fit with Jeff and SherriAnne.  Jeffrey Kline was on episode 6 of the Mile after Mile podcast. We were together at Ironman Lake Placid in 2015 and he tells the story of his swim and learning that he was the last swimmer in the water in Ironman Lake Placid 2015.  This is about 20 minutes into the interview if you want to jump to that. We talk about how he decided to go ahead and try for Ironman Lake Placid 2016. Shout out to Chris' sister for being amazing! We talk about people who helped him and what his mantras were for the year of training. Shout out to Clayton Tibbets for all his help. We talk about the amazing medal at the Little Rock Marathon and the Rev 3 Quassy weekend which is a Olympic Saturday and 70.3 on Sunday. We talk about having the professionals at races and how that changes the feel on race morning. Shout out to Tom our friend from training camp who was there volunteering for Ironman Lake Placid 2016. We talk about how excited he was to make the cutoff for the swim in Ironman Lake Placid 2016 that he ran  straight through the wetsuit strippers and didn't even see them. Chris shares his tip for bike nutrition. Potato chips! We chat about the run and then finally the finish. Chris shares his emotions and finish line mantra: "right turn off Mirror Drive, left turn on the Oval!"