Podcasts about marathonbq

The RunRunLive 4.0 Podcast Episode 4-478 – Alan – Arrested for Running  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4478.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4 478 of the RunRunLive podcast. Hi folks, I wanted to give you an update on how my summer off is going. I've got a left-over interview that I'm going to share with you as well.  I'm still working on what version 5.0 of the show is going to be.  I have a lot to say still, but not much of it is about running! Last time I ‘ran' was in April of this year.  I tried to do a run-walk training program based on the theory that if I took it super easy my knee might get better, and I could train into healing it.  That theory didn't work.  I did manage a 20-mile run-walk at the peak of my training plan but my knee was really sore and was evidently going in the wrong direction.  So I dropped to the half at the Flying Pig, limped through it, had a great time and then shut the running down completely.  Since it is summer I can ride my bike, so that's what I've been doing.  I'll give you my current workout schedule today and the big event I'm training for.  Last time I lost this much time to injury was the Plantar Fasciitis episode in 2012.  I did come back from that eventually.  But this feels different.  Good or bad I'm turning 60 this year and one of my challenges is going to be finding a way to stay healthy, physical and active without trying so damn hard all the time.  I've always been this way.  I remember in high school I loved the training with the team, but hated racing.  Through out my marathon days I always loved the training.  I lived for the training.  The races were just the convenient stake in the ground.  The training is what kept me alive, and gave me something to focus on.  I think this is going to be at least part of the theme going forward – the how to stay engaged when you're getting older and you've done it all.   In section one I'm going to talk about being a ‘good ender'.  In section two I'll talk about some of the interesting things I'm doing on the bike. Hope you're enjoying your summers – or if you're in that other hemisphere – your winter. On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Cycling   Voices of reason – the conversation Alan MacDougall – Getting Arrested for Running alan macdougall Twitter = @cyberdyne Ironman Triathlete, Duathlete, Mac Geek, Beer Lover, New Haven Road Race Board Member http://rochpunk.blogspot.com/ https://www.facebook.com/ironpunk About me Gender         MALE Industry         Education Occupation   Director of Academic Computing Location        Branford, Connecticut, United States Introduction   Make this the day you want it to be. Interests        triathlon, running, english history, macintosh Favorite Movies       Underworld, Highlander Favorite Music         Nine Inch Nails, Evanescence, Snow Patrol, Nickleback, Godsmack, Coldplay Favorite Books        Vanity Fair, American Tragedy, Wuthering Heights You've successfully slain the dragon! How will you toast your marshmallows? Is Pretty Hate Machine the best album ever ? The sentence probably should have an exclamation point instead of a question mark...    Section two –Good Enders   Outro Ok my friends we have written our way to the end of episode 4-478 of the RunRunLive Podcast.   This, my friends is probably going to be the last in the 4.0 series of the RunRunLive Podcast. I'm taking some time off to re-tool the show.  Welcome to RunRunLive 5.0 I have also started re-designing the RunRunLive.com website.  It has been simplified it to make it more stable and easier to use. I'm have eliminated the membership option, so those of you still paying rent should have seen that stop. At some point I'll move that to a different place.  It's a major effort as that site is really old and needed some serious help. There are 1400+ posts out there including 500 or so podcast episodes.  I split the blog posts up into three categories. 1) anything that has to do with endurance sports I've categorized as ‘endurance'.  2) Anything that has to do with business or other inspirational or educational type posts are going to be under the ‘inspiration' category.  Either way if you are looking for something specific on a person or topic you can search.  For example, if you want to see one of the dozen or so articles I wrote on running form you can search on ‘Form'.  It's a work in progress, so if you find errors, let me know and I'll try to fix.   Why do we spend so much time focused on our failings and flaws?  My mind is always spinning around problems that I have to fix.  Puzzles that I have to solve. And…All those things I have gotten wrong. All those things I have done poorly. All those things that aren't exactly perfect about me and my life. Why? What is this thinking?  Some call it the “ruminating mind”.  Our brains spend so much time and energy worrying about mistakes of the past we have no room for creating the future.  We squeeze out the space for living, and more importantly, enjoying life. The truth is that if we are not making mistakes, we aren't living our best life.  Mistakes are found at the edge.  The edge of our experience.  The scary place where we don't have all the answers.  Consider this:  Mistakes, failures and shortcomings are evidence of abundance.  They are evidence that we go out into the world and strive. Strive to do better.  Strive to make a difference.  Strive to be better. When you think of your mistakes instead of ruminating about them consider them your works of art. Revere them as proof of your life and humanity.  Keep them with you as special children and inspiration. The Japanese have the art of Kinsugi.  When cup or vase is broken they fill the cracks with gold so that the flaws become part of the art, part of what is different and special.  Those golden veins highlight and praise the cracks. Learn to celebrate your mistakes as creative gifts.  Live in harmony with the flaws and pave the future with gold.   And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

The RunRunLive 4.0 Podcast Episode 4-477 – The Apocalypse – Nick Sansbury Smith  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4477.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4 477 of the RunRunLive podcast. Here we are a week after the 126th Boston Marathon.  I have no entertaining race report for you.  I didn't run.  But somehow the race managed to pull itself up and run without me.  In section one I'm going to talk about this year's Boston Marathon.  In section two I'm going to talk about how to understand and leverage the fear of loss to achieve your goals. And in today's interview I speak with triathlete and Indy author Nick Sansbury Smith.  It's a great chat.  I wanted to ask Nick how he manages to be a successful independent author and still manage to stay healthy.  Turns out he works his ass off.  I'm going to keep interviewing people until I find that one who spends 3 hours a day working and is highly successful.  I know they're out there! I've been working myself.  I think that's the real secret.  To realize you're going to get up a work everyday until you can't anymore, but to figure out how to get something out of it – so you're working on your own terms.  Spring is springing up around here.  Trees are starting to bust out.  My cherry tree and my forsythia bushes are flowering.  My blueberry bushes and raspberries are starting to bud up as well. My chives wintered over from last year.  As a matter of fact the chives have escaped into the woods and gone feral.  They're out there competing with the poison ivy for world-forest-dominance.  I'm feeling pretty healthy.  I'm back on a clean eating routine.  I am walking Ollie a mile a day in the trails and I've got a pretty good fitness routine going that I'll talk about in the outro.  One advantage of not running a marathon last weekend is that I can start working on my yard without fear of ruining my race!  This weekend I think I'll turn over the gardens if the weather stays nice.  I'm contemplating spending some, if not all of the summer down on Cape Cod in my other house.  Now that I've chased the racoon out.  So I told my wife that she can use my garden beds to plant her cut flowers.  It's good to give the vegetables a rest every few years.   I do have a fresh crop of hybrid tomatoes for this year.  I got a good germination rate.  14 out of 15 seeds are going strong under the grow lights.  It's a beautiful thing.  How are you doing?  It looks like the pandemic is winding down.  More like people just stopped worrying about it.  But, did it help you think about your priorities?  Maybe be kinder to yourself?  I wanted to talk with Nick because he is a very successful independent author.  And that's not easy.  The new world of publishing is a double edge sword.  The internet removed the old gate keepers so now anyone who wants to be a published author can do it.  No one has to give you permission.  The other side of that cutting edge is that this creates a vast, noisy soup of mediocrity the is hard to stand out in.  They freed the authors' voices and simultaneously commoditized them. And this is true of all artists in this new frame of reference.  Artists are free to create.  They are free and enabled to release their creations out into the world.  From the garage bands to dancers, everyone can take their shot.  But it's still work.  Especially if you define success as commercial success, which you don't have to, but if you do, it's now on you to create that success and differentiate from the throng.  Now we have turned our starving artists into hustlers.  Like I said, It's a double edged sword.  And you might say that this artistic Darwinism is good for everyone, the cram floats to the top.  And this is true.  But the vast middle stays stuck.  So in many ways nothing has changed.  The gate keepers are gone but the algorithms are still deciding.  I think at the end of the day you need to work in your art because you are compelled to do it.  It's answering the sirens' song – a longing within you that you don't have a choice over.  The art completes you.  The art compels you.  And in this sense there are fewer frustrated artists stuck in back offices and laundry rooms wishing their lives away.  I think it's a good thing.  I'd say it's democratic, like the original internet evangelists used to, but I think i''s more chaotic and less deterministic, which suits me. Anyhow, your assignment for the week is to go buy something from a struggling artist.  And leave a nice review.  Karma is a river and you need to inflate your raft and take it over the falls every once in awhiole. On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Boston 2022 -   Voices of reason – the conversation Nicholas Sansbury Smith – Indy Writers in the Apocalypse Nicholassansburysmith.com  Nicholas Sansbury Smith is the New York Times and USA Today bestselling author of the Hell Divers series. His other work includes the Extinction Cycle series, the Trackers series, and the Orbs series. He worked for Iowa Homeland Security and Emergency Management in disaster planning and mitigation before switching careers to focus on his one true passion–writing. When he isn't writing or daydreaming about the apocalypse, he enjoys running, biking, spending time with his family, and traveling the world. He is an Ironman triathlete and lives in Iowa with his wife, their dogs, and a house full of books.    Section two –Fear of Loss -   Outro Ok my friends we have written our way to the end of episode 4-477 of the RunRunLive Podcast.   I have not been running still.  And the knee feels pretty good.  It's basically a 1 on a scale of 1-10.  I've got a nice cadence going.  I walk the dog a mile every day.  Which takes about 20 minutes but makes him happy.  Ollie is coming up on 3 years old and he's starting to be a bit more mellow.  He's still a bit of a velociraptor, but he gives as many hugs as bites now on average.  I ride my bike 3 days a week.  Tuesday and Thursday I go out for a mountain bike ride in the woods.  Sunday I go out for a longer ride that's a combination of road and trail.  I'm trying to get some time in the seat and build up my fitness before I start pushing.  It's also still pretty wet in the woods and as much as I don't mind working, the deep mud holes can be a bit of distraction.  I'm trying to be purposeful and get my balance and strength back before I get too aggressive.  On the off days, Monday, Wednesday, Friday I'm doing a light core workout and a 30 minute yoga for bicyclist that I really like.  Less than an hour all told, but again, consistency is the name of the game.  Baby steps. Next week I'm going to go out to Cincinnati to hang out and do the ½ marathon at the Flying Pig.  I'm not worried about run/walking the 13 miles.  I'll jut have to be careful not to hurt the knee.  Should be fun.  We'll record something.  So it's all good.  We talked about using the fear of loss and a process pact to change behavior.  I'll add one more method you can use.  We've talked about it before.  It's self-image.  If you end up in a position where your expected self-image is out of synch with your reality it causes you to be unsettled and to take action to get back into alignment with that self-image.  The easy example for me is when I start putting on too much weight.  There's no avoiding the pants that are snug.  There's no avoiding the scale.  These are the facts and they run counter to my self-image.  They cause a discordance in me that drives me to start focusing on my diet and mindfully working to re-establish that other, less lumpy, me. Same with my fitness.  It's good news bad news.  You might say it's unhealthy to tie up self-worth in your fitness level.  Maybe, but it also causes you to take corrective action when that fitness level is out of synch with my expectations for myself.  Theses are negative examples, although I would argue they result in positive action. There is a positive version of the same phenomenon.  An aspirational version.  The way this works is that you consciously start to associate yourself with a self-image of what you aspire to be.  This is where those affirmations and validations come into play.  You can starte describing yourself as the person you want to be.  If you are powerful enough about this it can create that same motivation to take actions that will put you in synch with the aspirational self-image.  Refer to yourself as “A healthy eater” or a “Fit person” enough and your brain will figure out ways to get you there. Try it.  And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

The RunRunLive 4.0 Podcast Episode 4-476 – MK Lever – Dystopian College Athletics  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4476.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4 476 of the RunRunLive podcast. Today we have a super interesting talk with MK Lever about her dystopian college athletics novel Surviving the second tier.  It's a hard book to categorize.  On the one hand it's a near-future dystopian novel about college sports.  On the other it's a scholarly critique of the current college sports power dynamic and some of its most destructive aspects.  And then there's a love story and a rocky-esque championship tension and drama.  Like I said, it's tough to categorize.  And that makes it hard for a novel because we humans love to label and categorize.  Our brains go all weird and fuzzy if we can't.  You can see this in every review where they say ‘it's like X' or even in startup pitches where they will always say something like ‘it's the Uber of grocery'.  And that inevitably makes it hard on books and businesses to gain traction.  They have to forge their own paths.  They have to create their own market.  Sometimes it works, because that cross-pollination finds a new unserved and undeveloped market niche.  Sometimes it doesn't work because it takes a lot of energy to create something totally new.  You have to explain to people what it is before you can sell them something.  There's an old joke about pioneers typically having short lives. Anyhow… That's who we talk to today.  In section one I'll talk about this year's Boston Marathon because it is next week and for the first time in a couple decades I'm not going to be participating.  I feel like I should say more about that, but I'm, let me just say this, and maybe I'm just having a good day, but I feel like I've moved into the 6th stage of grief, which is celebration.  No seriously I was out at Starbucks today and realize I'm wearing a Boston Hat and a NYC jacket and wondering what I'll say if someone asks me about it, like “Are you running the marathon this year?” and how my usual response for the last year has been to apologize, “No, I hurt me knee.” But, thinking about the stories behind this hat and this jacket, all I can really say right now is “No, not this year, but I did, and how cool is that?” In section two I'm going to talk about garbage.  Because, yeah, garbage. I've totally stopped running because my knee was too painful.  It's been a year or so now so my fitness is at an all time low.  It's interesting.  I think about that motivational speech where the motivator says “Running is hard.  Being fat and out of shape is hard.  Choose your hard.” And it's true.  Being unfit is hard. I've got some plans to change that and we'll talk a more in the outro. Going back to the Dystopian novel topic.  What MK is doing here is one of the things I really like about the creative vehicle of fiction generally and science fiction in particular.  Setting stories in the future or on a different planet allows the creator a safe place to play with ideas.  To sketch out alternatives to today.  MK does that.  Think of other novels you may have heard of that do this?  How about HG Wells The Time Machine? It's really a commentary on the class system.  Or Brave new world by Huxley?  Or 1984 or Animal Farm by Orwell.  Or the Hand Maiden's Tale.  Dystopian novels aren't about the future.  They're about us.  They're the equivalent of Marley's Ghost showing us the what ifs of our choices, as people, and as a society. That's your homework.  Read or listen to a dystopian classic and learn something about yourself.  On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Boston 2022 -   Voices of reason – the conversation MK Lewis – Surviving the Second Tier Former NCAA Division I Athlete's New Dystopian Novel Exposes the Dark Side of College Athletics    Imagine a world where coercion, control, surveillance, and manipulation reign. Where imbalance of power makes exploitation easy and where those at the bottom of the heap sacrifice everything to make a profit for those at the top. M.K. Lever's knockout debut work of fiction, Surviving the Second Tier, weaves these issues and themes throughout a new fictional dystopia to display the real world truths that face athletes in the college athletic system. "I wrote this book to educate readers about the reality of the college sports industry, as someone who has been there before," shares Lever. "Sometimes, facts and statistics don't stick with people and since we are intrinsically wired to follow narratives, I wanted to tell people a story in hopes that the message would resonate in a unique and powerful way. I wanted to give college sports the 1984 treatment and create a narrative that would be impactful and a little unsettling."   "Finally, a novel that both entertains and informs about the college and university paradigm of recruiting, rewarding, retaining and career placement of athletes...A very impressive debut novel by MK Lever, an informed – and experienced – former Division 1 runner - providing an exceptional story and encouragement for students to navigate a changing athletic system." Grady Harp, Amazon Hall of Fame Top 50 Reviewer, 5-stars   M.K. Lever, a former Division 1 athlete and PhD candidate at UT Austin, combines her personal experiences as a student athlete and the weight of her academic research in areas concerning NCAA rhetoric, discourse, and policy to create her stunning and emotionally driven literary debut. Surviving the Second Tier depicts a new day in college athletics in which the old multi-sport model has collapsed and the bare bones, but extremely profitable Amateur Fighting Association has risen in its place. Where students once competed in a multitude of sports on a variety of playing fields, now college athletes have only the AFA ring in which to prove themselves in full-contact, no holds barred fights to the finish.   Undefeated and on her way to a perfect record, Sicily "Sis" Jones pushes her way through injury and intense stress to maintain both her fighting record and her perfect GPA. Financial pressure, family pressure, and a cut-throat coach add to her already driven nature, keeping her right at the edge of breaking and hungry to win. Most of Sis's teammates are in no better place – the AFA taps into the pool of poor, disadvantaged kids and the fame attained in the ring to further the profits wrung from the lives of the athletes. Each member of Sis's team is "fighting scared", battling the personal demons that drive them and having those expertly exploited by their coach to gain maximum control of his fighters. When the AFA pits Sis against one of her own teammates in competition, a violent outcome fractures the fragile bond between teammates, coaches, and the AFA, changing the game in new and unexpected ways. Can Sis and her teammates learn to use their voices, rather than their fists, to fight for change and to survive the second tier?   "A stark view of college athletics in a bleak future where fighting is the main sport, all other sports are gone and an abusive, exploitive, charnel house of multi-division Fight Clubs is all that exists.By stripping out all familiar names or descriptions in a novel focused on the three fighters, M.K. Lever adroitly brings attention to the plight of college athletes and athletics today." Brad Butler, Author, 5-stars   As a graduate student researching NCAA policy and rhetoric, Lever began to describe college athletics as a "dystopia" and soon found that listeners engaged more with the ideas she was sharing. "Surviving the Second Tier is different from other dystopias," explains Lever. "It targets the college sports industry, inviting the reader to spend some time living and experiencing the life of a college athlete rather than just watching them compete or reading about them in the media. I wanted to present the real-world issues that affect college athletes in an engaging and palatable way and give a bigger picture of the issues beyond just economic exploitation, which is where most of the public discourse focuses."   "This is a one of a kind book, an emotionally striking, multifaceted narrative of manipulation and control that is both chilling and revealing. Surviving the Second Tier is a valuable contribution to current conversations around the abuse, control, and exploitation of college athletes. M.K. Lever has given us a knockout work of fiction – college athletics meets the Hunger Games..." Jessica Tofino, Educator and Writer, 5-stars   "I want readers will be drawn into the emotional world of Sis and the other characters and begin to see that the college sports industry isn't as glamorous as it looks from the outside," says Lever. "I want to humanize college athletes, help readers to see them as whole people, rather than just game day statistics or salary totals and educate them about the problems these athletes face."   With its gritty dystopian flavor and emotionally resonant characters, Surviving the Second Tier makes readers take a hard look at the sordid side of college athletics—the personal sacrifices, the politics involved in keeping athletes hungry and ready to compete at the top of their game, and the exploitation of talent and over-the-top drive. M.K. Lever skillfully wraps information, education, and advocacy in a sparse, moving, emotionally enthralling story that will keep readers in its grasps until the last page.    Section two –The garbage Project -   Outro Ok my friends that's episode 4-476 of the RunRunLive Podcast.   Like I said I've been not running at all because my knee is really sore.  But all hope is not lost.  I changed to the ½ marathon at the Flying Pig.  Don't' need to hurt myself anymore. I got my mountain bike in for a checkup.  More on that later.  Invested in a good pair of knee pads and a new pair of glasses.  Getting ready for when the weather finally turns.  I'm going to start by just building some base miles and getting used to the bike.  Stay out of the technical stuff.  No sense in beating on myself.  Start working in some yoga and core strength.   I'm also back on the diet.  I had sky-rocketed to over 190 pounds.  Time to give up the beer.  My pants were starting to not fit.  So – back on the workout track and we'll see if the knee responds well to biking.  If it does, I'll work up to a longer event at the end of the summer. Update here: Went for a nice long MTB ride this morning.  My plan was just to spin up the rail trail and get 2 hours of saddle time.  But when I got to the end of the rail trail I was only 39 minutes in so I went out into some trails that are there at the terminus.  One way it led to a neighborhood.  But the other way were carefully crafted mountain bike trails with nice hand made signs that gave the trail names, like “Barbwire” and such, because part of the MTB culture around here is to give the trails cute code names.  I took it easy and explored the trails.  They weren't that technical and I avoided anything that might result in a crash or stress my knee. It was just the right level difficulty for me.  Then I rode back on the rail trail for just about 2 hours of total seat time.  Interestingly I felt a pretty significant energy loss on the way back.  It took me some time to remember – ‘hey – this is what hitting the wall feels like!'  Good ride.  Baby steps. My new role at work is giving me stress and taking up a lot of my headspace.  But I'm working to remind myself that I choose to do it and I don't have to of I don't want to.  Here are a couple of nuggets for you to consider from my affirmation collection. I.e. you can repeat these to yourself or print them out and hang them where you can see them during the day.  It's one of my habits to collect these things.  You never know when you'll need them. First one is: “No matter what happens, I will handle it.”  That will remind you that you've worked through a lot of challenging times in your life and you've always made it through.  This time won't be any different.  No matter what happens, you will handle it. Second one is a counter point to the first.  Sure you can handle it, but should you?  Consider this: Remove yourself from a bad situation instead of waiting for the situation to change. You can always walk away.  You have the power.  You have the aegis.  There's a nice little Greek loan word you can use to impress your friends.  Aegis.  Didn't originally mean ‘power' but that's the modern usage.  The original meaning is ‘protection' because it is derived from the name of the shield used by Greek gods.  Anyhow, don't forget it's always ok to protect yourself.  You can always remove yourself from a bad situation. But, what do you focus on when things are crazy stressful and expectations are out of whack?  You focus on doing the best job you can do in the time you have on the things that are the most important.  Even if you feel like you're getting railroaded and set up.  Just focus on doing each thing well.  I forgot who said it.  I think it was one of the Apollo 11 astronauts.  They asked him what his secret to success was.  And he replied that he just focused on doing the best e could do with every thing that came in front of him and didn't worry about anything else. That's it.  You can handle it.  If you feel like it's unhealthy or you're being treated badly, you can walk away.  If you want to play along just focus on being excellent at the important stuff.  It will all work out. And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

The RunRunLive 4.0 Podcast Episode 4-475 – Kayla – Plant-based Coach  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4475.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4475 of the RunRunLive podcast. Here we are.  Back at it again. Today we talk with Kayla who is a coach and specializes in a plant-based methodology for her athletes.  We had a good chat  and I think we can always learn from coaches, that's why I talk o them a lot.  Coaches have the advantage of experience.  Not only their own direct knowledge and experience, but the leverage of the experience of everyone they coach.  Because when you teach, you also learn. It's been a long couple weeks since we talked.  My new role at work has been weighting me down.  It's hard to switch gears to being a creative form being mentally engaged at work. Even though, as you'll hear in today's show, I haven't been running at all I still struggle to find time to do everything I've signed myself up for.  But we keep moving.  Like the characters in my apocalypse story we find a way to survive.  In section one I'm going to talk about how you can handle getting injured close to a race.  In section two I'm going to talk about writing. I'll move you into the episode with an interesting, to me, etymological side path.  It has to do with sheep.  I have been doing a lot of reading.  I usually read 2-3 books at a time.  This week I was reading two of these books and came across the same phrase in both of the books in the same day, so I figured I should look it up.  The word was “Woolgathering”.  You may know this as a phrase, but it's a word.  You don't, at least I don't, hear it much in day-to-day usage, and when you do it's a bit quaint.  It means ‘to be lost in thought.  It came into English in the 1500's when modern English was being formed.  Here's how it works.  England at the time was a big wool producer.  They had a lot of sheep.  When the sheep wandered around and rubbed up against things tufts of wool would get stuck.  So woolgathering was the process of sending someone, probably a kid, out to wander about collecting these bits of wool.  Not very profitable use of time.  There are a lot of wool-related phrases.  “Pulling the wool over someone's eyes” is from the same time period.  It refers to the fact that judges wore wigs made of wool.  When a shyster tired to trick them it was like he was pulling their wig over their eyes so they could see. Or how about form the same time period “Dyed in the wool”? Yeah that's when you put the die into the raw wool before it's made into cloth.  It fixes the color better.  So when you're ‘dyed in the wool' it means you have fixed something in the beginning. The word ‘wool' itself goes way back to the original Indo-European root word Hwol.  So there ya go.  A bit of etymological woolgathering. On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Skipped Voices of reason – the conversation Kayla Slater – Plant-based Dietitian Kayla Slater is a plant-based registered dietitian nutrition and running coach from Upstate NY. Kayla has been plant-based for the past five years and running for over 10 years. She has completed numerous 5K's-half marathons and 4 full marathons. She first become exposed to the plant-based lifestyle in college and will never look back. At first, it was for health and now continues to do it for animals and the environment. Kayla is very passionate about living a whole food plant-based lifestyle while also being active. Kayla has been a Registered Dietitian for the past 5 years working in clinical and community nutrition as well as working with people virtually 1:1. She is a Certified Dietitian Nutrition Coach and holds a Plant Based Nutrition Certificate from E-Cornell as well as a RRCA Certified Run Coach and personal training certification from ACE-Fitness. In 2018, Kayla started her own online business to help plant-based endurance athletes. As a young athlete, she suffered from disordered eating habits then later in life, struggled to fuel and eat enough as a plant-based marathoner. But she knew it was possible as Rich Roll told us how it was possible, and Scott Jurek shared how it even could give you an advantage. The Academy of Nutrition and Dietetics states that a vegetarian and vegan diet for athletes is possible, but it must be properly planned. Kayla realized that others without a background in nutrition may be struggling even more and have a harder time figuring out how to eat plant based for health or as an ethic vegan and still run or be active. With Kayla's passion for plant-based nutrition and running, Plant Based Performance Nutrition and Run Coaching, LLC was born. Currently, she provides virtual personalized and group support for recreational and intermediate endurance athletes who want to fuel on plants for their health, the environment, and animals, while gaining the plant-based performance advantage. You can connect with her on Instagram, join her Facebook community, or visit her web site to book a consultation. Social Media Links: All Links: Website: Linkedin: FB: IG: FB Group: Youtube: Tik tok: https://www.tiktok.com/@plantbasedperformancerd?lang=en Apple Podcast:    Section two –Varmint -   Outro Ok my friends that's episode 4-475 of the RunRunLive Podcast.   I've had to stop running completely for a couple weeks.  Even with the run-walk method my knee is just too sore to do it.  It's hard.  Running fills so many of the holes in my life that it really takes a chunk of me away when I can't do it.  There's the physical and physiological part.  Running gives me happiness and health.  It keeps me physically fit and mobile.  It keeps me from gaining weight.  It keeps me from filling that time with other bad habits.  It's my healthy lifestyle enabler.  So without it I feel like I'm in a constant state of decline into decrepitude.  Not running has psychological impact.  I don't get that alone time in the trails or on the road with my cerebellum bathed in happy chemicals to think.   This puts me on my back foot psychologically during the day.  I don't get that badly needed relief valve.  Then there is the loss of community.  I can't go for a 5-mile run with my buddies.  I can't have those great conversations we have.  It's all very isolating.  I have not been back to the doctor for the knee but it feels like the same thing.  This injury manifested over a year ago now as I was doing hill repeats one morning, or afternoon.  I don't think the hill repeats were the cause.  I think I did something the previous summer because I had been having odd, sharp pains when I kneeled for a few months.  And that's how it is.  When you get injured you tend to think in terms of time frames.  Muscles take a couple weeks to heal.  Fascia takes weeks to months to heal.  This is something new, some sort of bone thing, which according to my entirely made up timeframe should have been getting better in 9 months or so. That's when I started the run-walk training to see if I couldn't use active recovery to build strength actively around the healing.  But, as is sometimes the case, our injuries ignore our time frame rules.  I probably should have stayed off it. So, now I am staying off it.  We'll see what strategy we can use to stay in shape and get some of the physiological and psychological benefits in different places.  I still plan to go the Cincinnati and hang out with my friends, probably limp through the Flying Pig.  But it's not what I want.   It's not what I need.  … When I got to the parking garage at the airport this morning I got a bit turned around and ended up not following the signs that were pointing me up towards the roof.  I hate parking on the roof at the airport.  Your car gets covered with jet fuel scum and if it snows you end up having to clear it by hand.  I didn't follow the signs.  I turned off into the first floor and there was a parking space right in front of the exit door.  I'm not one of those people who circles parking lots looking for the perfect space.  And I usually follow the signs because they are there for a reason.  But, in some cases not following the signs gives you a better result.  Just like sometimes not following the sings of an injury give you better results.  Other times it does not.  We all make our own way in this world and it's up to you which signs to pay attention to and which ones not to. Keep the faith and I'll see you out there. And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

  The RunRunLive 4.0 Podcast Episode 4-474 – Frank Shorter  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4474.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my long suffering friends.  How are you?  Well it's been a busy two weeks since the last time we chatted.  And I truly missed.  I get lonely.  I worry.  Where have you been?  How do we know you're not dead in a ditch? Today I'm going to mess with the format again.  I managed to write a really funny piece about varmints that I'm going to perform for you, but it came out at 2000 + words so I'm going to push that after the interview, skip section one and use the intro here to talk about our guest. Frank Shorter.  Yes that Frank Shorter.  It was one of those interviews where I was hopelessly overwhelmed by content and just did my best to touch on a couple fun things with him.  But, the rich tapestry of Frank's life does not fit easily into a 20 minute conversation – so I'm going to fill in some of the blanks here. Frank was born, ironically in Munich Germany, where he would eventually return to win the Gold Medal in the marathon at the 1972 Olympics.  His Father was a physician in the army.  Frank grew up in a troubled home in upstate New York.  He started running to get away from an abusive father.  Running gave him the freedom we all know and love.  To get him away from his father, his mother arranged to have him sent to a prep school in Massachusetts where he was given the space to expand his running talents.  He went on to run at Yale for his undergraduate and won a number of NCAA titles.  He moved on to Gainesville Florida to study for his law degree – all the while training and racing at an elite level.  The thing about Franks journey in the 70's was that he showed up at all the marathon runner hotspots with all the legends.  He trained with that famous Florida track club with Jeff Galloway and crew.  He was in Oregon with Prefontaine.  Frank taught Steve how to Ski.  Frank was with Steve before he was killed.  Frank won the elite Fukuoka Marathon . He was the #1 ranked marathon runner in the USA for 5 straight years and in the world for 3. He won the gold medal at the Munich Olympics in 1972.  You may not remember 1972, but this was the Olympics where the world learned about terrorism.  A crew of Palestinians broke into athlete's village and held the Israeli Olympic team hostage, murdering some of them. Frank was sleeping on the balcony and heard the gunshots.  Coming full circle, Frank was right there on Boylston Street in Boston in 2013 when the bombs went off.  He won the silver medal in the 1976 games losing to an unknow East German athlete, who most likely was a drug cheat.  Frank has become instrumental in removing drugs from the Olympics – a battle that still rages. Through all this he trained himself with an uncanny mixture of speedwork and volume.  He managed to stay healthy and race across 100+ mile weeks for a decade.  Frank eventually ended up in Boulder where he was the founder of the iconic Boulder Boulder race.  He's an amazing athlete, a humble, kind and generous guy and I'm sure I'll be talking to him again. He even has an IMDB page for his roles in several movies!  Great guy, full life, enjoyed meeting him.  … What's going on in my world?  I'm still training for the Flying Pig in May.  My knee is still a mess, but I'm enjoying when I can. I try to get Ollie out, but the weather has been horrific and I'm at the point in my life where I see less and less merit in unnecessary misery. Hey – a quick heads up – did you see Steve Runner is podcasting again?  Yeah – Pheddipidations is back from the dead.  And it's not the angry political Steve.  It's the old runner Steve.  Give it a resubscribe and listen.  It's good to hear his rational voice. I did manage to get a couple of great training runs out in the woods.  We got a cold snap right after a heavy snow. With the pandemic traffic in my woods the trail was packed down and hard and great for running.  I got out and it was great.  I remembered some of the joy I used to feel being out alone in the woods with the dog.  The cold, crisp air and the packed trail.  Really good. I've been getting beaten up fairly well with my new role at work.  But I'm liking it.  I just focus on blocking the time and doing the work.  I'm at a point in my career where I don't have to worry about failure and that frees me up to be creative.  Makes the work an ecstasy versus a chore. And that's the secret, my friends.  Remember the gift. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Skipped Voices of reason – the conversation Farnk Shorter – Marathon Legend Running career Shorter first achieved distinction by winning the 1969 National Collegiate Athletic Association (NCAA) six mile run title during his senior year at Yale. He won his first U.S. national titles in 1970 in the three mile and six mile events. He also was the U.S. national six mile/10,000 meter champion in 1971, 1974, 1975 and 1977.   After graduating from Yale, Shorter chose to pursue a Doctor of Medicine degree at the University of New Mexico. However, he dropped out after six weeks after classes began to impact his training regime. Soon, he moved to Florida to study for a Juris Doctor degree at the University of Florida in Gainesville because of the excellence of the environment and the opportunity to train with Jack Bacheler as members of the Florida Track Club (FTC), founded by Jimmy Carnes, then the head coach of the Florida Gators track and field team.[10] Bacheler was regarded as America's best distance runner, having qualified for the finals of the 5,000-meter race at the 1968 Mexico City Olympics.[11] The FTC's core nucleus of Shorter, Bacheler and Jeff Galloway qualified for the 1972 Olympics and their success made Gainesville the Mecca of distance running on the East Coast in the early 1970s.[12]   Shorter won the U.S. national cross-country championships four times (1970–1973). He was the U.S. Olympic Trials champion in both the 10,000-meter run and the marathon in both 1972 and 1976. He also won both the 10,000-meter run and the marathon at the 1971 Pan American Games. Shorter was a four-time winner of the Fukuoka Marathon (1971–1974), generally recognized as the most prestigious marathon in the world at that time and held on a very fast course. His career best of 2:10:30 was set at that race on December 3, 1972. Several months later, on March 18, 1973, Shorter won the elite Lake Biwa Marathon in 2:12:03. He won the prestigious 7-mile Falmouth Road Race on Cape Cod in 1975 and 1976 and Atlanta's 10-kilometer Peachtree Road Race in 1977.   Shorter achieved his greatest recognition in the marathon, and he is the only American athlete to win two medals in the Olympic marathon.[13] At the Munich Games—which coincidentally is Shorter's place of birth— he finished fifth in the 10,000-meter final, breaking the American record for the event that he had established in his qualifying heat.[8] A few days later, he won the gold medal in the marathon. This ultimate achievement was marred by an impostor, West German student Norbert Sudhaus,[14] who ran into Olympic Stadium ahead of Shorter. Shorter was not bothered by the silence from the crowd who had been duped into thinking that he was running for the silver medal. Shorter was confident that he was going to win the gold medal because he knew that no competing runner had passed him.[15] He received the James E. Sullivan Award afterwards as the top amateur athlete in the United States.[8] At the 1976 Summer Olympics in Montreal, Shorter dropped out of the 10,000 meters in order to concentrate exclusively on the marathon, winning the silver medal in the marathon[8] and finishing behind previously unheralded Waldemar Cierpinski of East Germany.[16] Cierpinski was later implicated as a part of the state-sponsored doping program by East German track and field research files uncovered by Werner Franke at the Stasi headquarters in Leipzig in the late 1990s. There were suspicions about other East German athletes during the Montreal Olympics, including the East German women's swimming team led by Kornelia Ender; the East German women won eleven of the thirteen events.[17]   From 2000 to 2003, Shorter was the chairman of the United States Anti-Doping Agency, a body that he helped to establish.[18]   Shorter was featured as a prominent character, played by Jeremy Sisto, in the 1998 film Without Limits. The film follows the life of Shorter's contemporary, training partner, Olympic teammate and sometime rival, Steve Prefontaine.[18] Shorter was the next to last person to see Prefontaine alive before he died in an automobile accident.   Shorter was inducted into the United States Olympic Hall of Fame in 1984, the USA National Track and Field Hall of Fame in 1989,[8] and the National Distance Running Hall of Fame in 1998.   A long-time resident of Boulder, Colorado, Shorter co-founded the Bolder Boulder in 1979. The annual 10k race is a popular Memorial Day event, which culminates with a tribute to U.S. Armed Forces at Folsom Field at the University of Colorado. A life-size bronze statue of Shorter stands outside the stadium. Section two –Varmint -   Outro Ok my friends that's episode 4-474 of the RunRunLive Podcast.   I still plan to limp through the Flying Pig marathon but my knee is not responding as I hoped it would.  It is weak, unstable and painful.  Basically, well I want to use a family unfriendly word here, but let's just say it's not good. Frank Shorter ran the 1976 Olympic Marathon with a bad knee and came in 2nd.  Oy! I have been having a lot of trouble finding the time and inspiration to write and produce this show.  I know it's getting stale, and you deserve better than that.  I'm considering ways to make it less of a lift for me.  Maybe break the sections up into individual, shorter shows that I could drop more frequently.  Maybe find a theme.  Or create multiple short shows from the various themes I cover here.  Then you could pick and choose what you wanted to listen to. We'll see how it goes.  One step at a time. I'm heading down to Dallas tomorrow morning and I just realized it's time change weekend here.  Meaning I'm going to have to roll out of bed at 3:30 AM body-clock time to start a long week with a nice dose of jetlag.  Heard an interesting comment on a call this week.  We were prepping for a executive meeting with one of our customers.  There were two senior executives from our side.  They were talking about a big deal that needed to close at this customer.  One of the Execs said to the other “You need to make it personal.”  That struck me.  After all the professionalism is sorted out every business transaction is personal.  I've always tried to avoid that.  Making business personal. But you can't.  It's personal whether you want it to be or not.  But making it personal allows you to leverage empathy – so it's not necessarily a bad thing.  How about that for a thing to try this week? Make it personal. And I'll see you out there. And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

  The RunRunLive 4.0 Podcast Episode 4-474 – Frank Shorter  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4474.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my long suffering friends.  How are you?  Well it's been a busy two weeks since the last time we chatted.  And I truly missed.  I get lonely.  I worry.  Where have you been?  How do we know you're not dead in a ditch? Today I'm going to mess with the format again.  I managed to write a really funny piece about varmints that I'm going to perform for you, but it came out at 2000 + words so I'm going to push that after the interview, skip section one and use the intro here to talk about our guest. Frank Shorter.  Yes that Frank Shorter.  It was one of those interviews where I was hopelessly overwhelmed by content and just did my best to touch on a couple fun things with him.  But, the rich tapestry of Frank's life does not fit easily into a 20 minute conversation – so I'm going to fill in some of the blanks here. Frank was born, ironically in Munich Germany, where he would eventually return to win the Gold Medal in the marathon at the 1972 Olympics.  His Father was a physician in the army.  Frank grew up in a troubled home in upstate New York.  He started running to get away from an abusive father.  Running gave him the freedom we all know and love.  To get him away from his father, his mother arranged to have him sent to a prep school in Massachusetts where he was given the space to expand his running talents.  He went on to run at Yale for his undergraduate and won a number of NCAA titles.  He moved on to Gainesville Florida to study for his law degree – all the while training and racing at an elite level.  The thing about Franks journey in the 70's was that he showed up at all the marathon runner hotspots with all the legends.  He trained with that famous Florida track club with Jeff Galloway and crew.  He was in Oregon with Prefontaine.  Frank taught Steve how to Ski.  Frank was with Steve before he was killed.  Frank won the elite Fukuoka Marathon . He was the #1 ranked marathon runner in the USA for 5 straight years and in the world for 3. He won the gold medal at the Munich Olympics in 1972.  You may not remember 1972, but this was the Olympics where the world learned about terrorism.  A crew of Palestinians broke into athlete's village and held the Israeli Olympic team hostage, murdering some of them. Frank was sleeping on the balcony and heard the gunshots.  Coming full circle, Frank was right there on Boylston Street in Boston in 2013 when the bombs went off.  He won the silver medal in the 1976 games losing to an unknow East German athlete, who most likely was a drug cheat.  Frank has become instrumental in removing drugs from the Olympics – a battle that still rages. Through all this he trained himself with an uncanny mixture of speedwork and volume.  He managed to stay healthy and race across 100+ mile weeks for a decade.  Frank eventually ended up in Boulder where he was the founder of the iconic Boulder Boulder race.  He's an amazing athlete, a humble, kind and generous guy and I'm sure I'll be talking to him again. He even has an IMDB page for his roles in several movies!  Great guy, full life, enjoyed meeting him.  … What's going on in my world?  I'm still training for the Flying Pig in May.  My knee is still a mess, but I'm enjoying when I can. I try to get Ollie out, but the weather has been horrific and I'm at the point in my life where I see less and less merit in unnecessary misery. Hey – a quick heads up – did you see Steve Runner is podcasting again?  Yeah – Pheddipidations is back from the dead.  And it's not the angry political Steve.  It's the old runner Steve.  Give it a resubscribe and listen.  It's good to hear his rational voice. I did manage to get a couple of great training runs out in the woods.  We got a cold snap right after a heavy snow. With the pandemic traffic in my woods the trail was packed down and hard and great for running.  I got out and it was great.  I remembered some of the joy I used to feel being out alone in the woods with the dog.  The cold, crisp air and the packed trail.  Really good. I've been getting beaten up fairly well with my new role at work.  But I'm liking it.  I just focus on blocking the time and doing the work.  I'm at a point in my career where I don't have to worry about failure and that frees me up to be creative.  Makes the work an ecstasy versus a chore. And that's the secret, my friends.  Remember the gift. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Skipped Voices of reason – the conversation Farnk Shorter – Marathon Legend Running career Shorter first achieved distinction by winning the 1969 National Collegiate Athletic Association (NCAA) six mile run title during his senior year at Yale. He won his first U.S. national titles in 1970 in the three mile and six mile events. He also was the U.S. national six mile/10,000 meter champion in 1971, 1974, 1975 and 1977.   After graduating from Yale, Shorter chose to pursue a Doctor of Medicine degree at the University of New Mexico. However, he dropped out after six weeks after classes began to impact his training regime. Soon, he moved to Florida to study for a Juris Doctor degree at the University of Florida in Gainesville because of the excellence of the environment and the opportunity to train with Jack Bacheler as members of the Florida Track Club (FTC), founded by Jimmy Carnes, then the head coach of the Florida Gators track and field team.[10] Bacheler was regarded as America's best distance runner, having qualified for the finals of the 5,000-meter race at the 1968 Mexico City Olympics.[11] The FTC's core nucleus of Shorter, Bacheler and Jeff Galloway qualified for the 1972 Olympics and their success made Gainesville the Mecca of distance running on the East Coast in the early 1970s.[12]   Shorter won the U.S. national cross-country championships four times (1970–1973). He was the U.S. Olympic Trials champion in both the 10,000-meter run and the marathon in both 1972 and 1976. He also won both the 10,000-meter run and the marathon at the 1971 Pan American Games. Shorter was a four-time winner of the Fukuoka Marathon (1971–1974), generally recognized as the most prestigious marathon in the world at that time and held on a very fast course. His career best of 2:10:30 was set at that race on December 3, 1972. Several months later, on March 18, 1973, Shorter won the elite Lake Biwa Marathon in 2:12:03. He won the prestigious 7-mile Falmouth Road Race on Cape Cod in 1975 and 1976 and Atlanta's 10-kilometer Peachtree Road Race in 1977.   Shorter achieved his greatest recognition in the marathon, and he is the only American athlete to win two medals in the Olympic marathon.[13] At the Munich Games—which coincidentally is Shorter's place of birth— he finished fifth in the 10,000-meter final, breaking the American record for the event that he had established in his qualifying heat.[8] A few days later, he won the gold medal in the marathon. This ultimate achievement was marred by an impostor, West German student Norbert Sudhaus,[14] who ran into Olympic Stadium ahead of Shorter. Shorter was not bothered by the silence from the crowd who had been duped into thinking that he was running for the silver medal. Shorter was confident that he was going to win the gold medal because he knew that no competing runner had passed him.[15] He received the James E. Sullivan Award afterwards as the top amateur athlete in the United States.[8] At the 1976 Summer Olympics in Montreal, Shorter dropped out of the 10,000 meters in order to concentrate exclusively on the marathon, winning the silver medal in the marathon[8] and finishing behind previously unheralded Waldemar Cierpinski of East Germany.[16] Cierpinski was later implicated as a part of the state-sponsored doping program by East German track and field research files uncovered by Werner Franke at the Stasi headquarters in Leipzig in the late 1990s. There were suspicions about other East German athletes during the Montreal Olympics, including the East German women's swimming team led by Kornelia Ender; the East German women won eleven of the thirteen events.[17]   From 2000 to 2003, Shorter was the chairman of the United States Anti-Doping Agency, a body that he helped to establish.[18]   Shorter was featured as a prominent character, played by Jeremy Sisto, in the 1998 film Without Limits. The film follows the life of Shorter's contemporary, training partner, Olympic teammate and sometime rival, Steve Prefontaine.[18] Shorter was the next to last person to see Prefontaine alive before he died in an automobile accident.   Shorter was inducted into the United States Olympic Hall of Fame in 1984, the USA National Track and Field Hall of Fame in 1989,[8] and the National Distance Running Hall of Fame in 1998.   A long-time resident of Boulder, Colorado, Shorter co-founded the Bolder Boulder in 1979. The annual 10k race is a popular Memorial Day event, which culminates with a tribute to U.S. Armed Forces at Folsom Field at the University of Colorado. A life-size bronze statue of Shorter stands outside the stadium. Section two –Varmint -   Outro Ok my friends that's episode 4-474 of the RunRunLive Podcast.   I still plan to limp through the Flying Pig marathon but my knee is not responding as I hoped it would.  It is weak, unstable and painful.  Basically, well I want to use a family unfriendly word here, but let's just say it's not good. Frank Shorter ran the 1976 Olympic Marathon with a bad knee and came in 2nd.  Oy! I have been having a lot of trouble finding the time and inspiration to write and produce this show.  I know it's getting stale, and you deserve better than that.  I'm considering ways to make it less of a lift for me.  Maybe break the sections up into individual, shorter shows that I could drop more frequently.  Maybe find a theme.  Or create multiple short shows from the various themes I cover here.  Then you could pick and choose what you wanted to listen to. We'll see how it goes.  One step at a time. I'm heading down to Dallas tomorrow morning and I just realized it's time change weekend here.  Meaning I'm going to have to roll out of bed at 3:30 AM body-clock time to start a long week with a nice dose of jetlag.  Heard an interesting comment on a call this week.  We were prepping for a executive meeting with one of our customers.  There were two senior executives from our side.  They were talking about a big deal that needed to close at this customer.  One of the Execs said to the other “You need to make it personal.”  That struck me.  After all the professionalism is sorted out every business transaction is personal.  I've always tried to avoid that.  Making business personal. But you can't.  It's personal whether you want it to be or not.  But making it personal allows you to leverage empathy – so it's not necessarily a bad thing.  How about that for a thing to try this week? Make it personal. And I'll see you out there. And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-473 – Sidney – A Pioneer from Boston  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4473.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-473 of the RunRunLive Podcast.  This one is going to be brief.  As I told you last time, I got a new role, and it's kicking my ass.  I'm basically working two roles at the same time during the transition period.  So I have to keep the plates spinning in my old job which is customer facing and then spin up my new job which is building out a new business. All of which leaves me… What did you think I was going to say? Exhausted? Overwhelmed?  Nah, you know me by now – it's true that I have paucity of applicable hours and I'm drowning, but I'm energized!  Actually haven't felt this alive in years – as far as work goes.  Yeah, I find myself late in the afternoon with my head groggy and I have to get on a call with Japan and I'm like “I'm cooked!”  But, then I remember.  I remember all the things we've talked about over the years. How to focus on your process. How to relax into the discomfort.  How to breathe and smile.  When you get tired, focus on your form, your hips and have grit.  It will all work out.  And if it doesn't, who cares? That was just a long way of saying I didn't have any spare time this week to work on this podcast.  But I'm going to push through.  Today we have a great chat with Sidney Baptista, a smart entrepreneur from Boston who's got his hands in a lot of things one of which being a running clothes startup called Pynrs.  You should follow him on Instagram.  Sidbap.  Tell him I sent you.  In section one… well, who knows I haven't written it yet.  You might get nothing!  You might get poetry.  You might get some tried retread of an article I wrote years ago.  In section two – yeah probably something similar. What can I do?  I'm drowning over here.  The only reason I'm writing this is to avoid housework.  I guess the lesson here is that you're never too old to learn something.  You're never too old to fall in love.  Perhaps it's even easier.  Certainly makes you wonder about how you spend your idle hours. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Dallas Ice Storm - http://runrunlive.com/the-last-snow-plow-a-lyric-opera-in-6-parts Voices of reason – the conversation Sidney Baptista – PYNRS owner Sidney Baptista is an entrepreneur and community advocate passionate about leveraging running to create experiences and connect diverse communities.    He is the Founder of PYNRS Performance Streetwear. and PIONEERS Run Crew, as well as a running coach. Sidney believes in the power of running to create connections, elevate voices, and champion change. While he wears many hats, his favorite two are being a proud father and husband to his wonderful family.   - links:   Section two –Prospecting - Outro Ok my friends we run through the mean streets of Dorchester to the end of episode 4-473 of the RunRunLive Podcast.  We are the pioneers.   My training is going horrible.  Yeah, you heard me.  I tackled a 15 mile long run last week in the freezing cold and tried to do it at a 30/90 interval.  I got it done but my knee did not react well.  It's basically back to square one.  I made a break for it Tuesday night with the dog, but the conditions were so slippery, and the knee was giving me that sharp pain.   You know the one.  (Here's a tip for you kids, sharp pains are usually bad.)  I made it about a hundred feet from my driveway and bailed.  Not worth it.  And I've taken the rest of the week off.  I'm going to give it a try tomorrow and back down to a shorter run interval.  See if I can get back on track.  Because I'm signed up for the Flying Pig Marathon in May.  Me, Tim, Duane and Dave are renting a house.  Come on up.  We'll have some fun.   Even if the knee doesn't' turn around I can finish a marathon.  After that I'm thinking maybe I'll switch over to Mountain biking for the summer.  Buy some good knee pads.  I have to figure out how to take Ollie Wollie with me.  Is there a way to ride a mountain bike with the dog on leash?  That sounds disastrous.  But I have to do something because we are both getting fat! I'll tell you a story from work.  Like I said I'm transitioning out of a group that I worked with since the pandemic started 2 years ago.  It was a start up of a new business process and we were the pioneers, figuring it out as we went along.  I didn't think I was doing that good of a job.  I was acting like I knew what I was doing and pushing through a lot of hard stuff on a wing and a prayer.  But in my mind I was barely holding on.  I wasn't making enough progress.  I wasn't getting enough accomplished.  I was trying to bring more of myself to the team.  More of the real me.  I started a fitness group.  I coached as much as a could.  I made a point to try not to be as much of a narcissist know it all as I can be.  I tried to be kind and helpful and mindful. But, I didn't think I was making any progress.  Here's the thing.  I have been totally blown away by the people coming to me and saying how much they appreciated the work I did.  How I helped them.  How I made a difference.  And I'm not saying that as a narcissist.  I think it's just the opposite.  My whole career I've been focused on me. Me.  Me.  Me.  But when I stopped gripping the wheel so tightly I had more of an impact.  That's the lesson.  And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-473 – Sidney – A Pioneer from Boston  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4473.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-473 of the RunRunLive Podcast.  This one is going to be brief.  As I told you last time, I got a new role, and it's kicking my ass.  I'm basically working two roles at the same time during the transition period.  So I have to keep the plates spinning in my old job which is customer facing and then spin up my new job which is building out a new business. All of which leaves me… What did you think I was going to say? Exhausted? Overwhelmed?  Nah, you know me by now – it's true that I have paucity of applicable hours and I'm drowning, but I'm energized!  Actually haven't felt this alive in years – as far as work goes.  Yeah, I find myself late in the afternoon with my head groggy and I have to get on a call with Japan and I'm like “I'm cooked!”  But, then I remember.  I remember all the things we've talked about over the years. How to focus on your process. How to relax into the discomfort.  How to breathe and smile.  When you get tired, focus on your form, your hips and have grit.  It will all work out.  And if it doesn't, who cares? That was just a long way of saying I didn't have any spare time this week to work on this podcast.  But I'm going to push through.  Today we have a great chat with Sidney Baptista, a smart entrepreneur from Boston who's got his hands in a lot of things one of which being a running clothes startup called Pynrs.  You should follow him on Instagram.  Sidbap.  Tell him I sent you.  In section one… well, who knows I haven't written it yet.  You might get nothing!  You might get poetry.  You might get some tried retread of an article I wrote years ago.  In section two – yeah probably something similar. What can I do?  I'm drowning over here.  The only reason I'm writing this is to avoid housework.  I guess the lesson here is that you're never too old to learn something.  You're never too old to fall in love.  Perhaps it's even easier.  Certainly makes you wonder about how you spend your idle hours. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Dallas Ice Storm - http://runrunlive.com/the-last-snow-plow-a-lyric-opera-in-6-parts Voices of reason – the conversation Sidney Baptista – PYNRS owner Sidney Baptista is an entrepreneur and community advocate passionate about leveraging running to create experiences and connect diverse communities.    He is the Founder of PYNRS Performance Streetwear. and PIONEERS Run Crew, as well as a running coach. Sidney believes in the power of running to create connections, elevate voices, and champion change. While he wears many hats, his favorite two are being a proud father and husband to his wonderful family.   - links:   Section two –Prospecting - Outro Ok my friends we run through the mean streets of Dorchester to the end of episode 4-473 of the RunRunLive Podcast.  We are the pioneers.   My training is going horrible.  Yeah, you heard me.  I tackled a 15 mile long run last week in the freezing cold and tried to do it at a 30/90 interval.  I got it done but my knee did not react well.  It's basically back to square one.  I made a break for it Tuesday night with the dog, but the conditions were so slippery, and the knee was giving me that sharp pain.   You know the one.  (Here's a tip for you kids, sharp pains are usually bad.)  I made it about a hundred feet from my driveway and bailed.  Not worth it.  And I've taken the rest of the week off.  I'm going to give it a try tomorrow and back down to a shorter run interval.  See if I can get back on track.  Because I'm signed up for the Flying Pig Marathon in May.  Me, Tim, Duane and Dave are renting a house.  Come on up.  We'll have some fun.   Even if the knee doesn't' turn around I can finish a marathon.  After that I'm thinking maybe I'll switch over to Mountain biking for the summer.  Buy some good knee pads.  I have to figure out how to take Ollie Wollie with me.  Is there a way to ride a mountain bike with the dog on leash?  That sounds disastrous.  But I have to do something because we are both getting fat! I'll tell you a story from work.  Like I said I'm transitioning out of a group that I worked with since the pandemic started 2 years ago.  It was a start up of a new business process and we were the pioneers, figuring it out as we went along.  I didn't think I was doing that good of a job.  I was acting like I knew what I was doing and pushing through a lot of hard stuff on a wing and a prayer.  But in my mind I was barely holding on.  I wasn't making enough progress.  I wasn't getting enough accomplished.  I was trying to bring more of myself to the team.  More of the real me.  I started a fitness group.  I coached as much as a could.  I made a point to try not to be as much of a narcissist know it all as I can be.  I tried to be kind and helpful and mindful. But, I didn't think I was making any progress.  Here's the thing.  I have been totally blown away by the people coming to me and saying how much they appreciated the work I did.  How I helped them.  How I made a difference.  And I'm not saying that as a narcissist.  I think it's just the opposite.  My whole career I've been focused on me. Me.  Me.  Me.  But when I stopped gripping the wheel so tightly I had more of an impact.  That's the lesson.  And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-472 – Brock on the Hilarity of Triathlons  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4472.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-472 of the RunRunLive Podcast.  I was struggling to put content together for the show and I was thinking about taking a couple weeks off.  But, I rallied! I have more going on than ever but, as you know, it's not about how much you have going on, it's how excited you are about what's going on.  Which dovetails nicely with our guest today, Brock, who is one of those lovable accidental athletes that circle our galaxy of endurance sports.  We talk about all the funny things around triathlon and such – he's got a book about you and you can find the links in the show notes.  Brock would be an excellent person to go on a long run with.  In section one I'll talk about how to stay warm in the cold weather and in section two I'll talk about bioluminescent jellyfish… Just kidding…wanted to see if you were paying attention…I'm going to ponder awareness, which is a lot like a bioluminescent jellyfish.  Why am I so happy this week?  I'm having a good week! My running is going well.  I signed up for a race – more on that in the outro.  And I got a new job. Yeah, I know, I didn't even want a new job, but I got noticed and promoted.  Which is cool.  I'm excited about it.  The universe provides. Let me tell you my ice-skating story from last weekend.  Here in New England we got those once-in-a-decade conditions for perfect ice skating on the ponds last weekend.  It was beautiful, cold and sunny.  Perfect pond skating weather.  Ice hockey was my sport growing up.  I started playing when I was like 5 years old.  I didn't play after getting highs school.  I wasn't good enough to compete at that level.  I good skater and could go forever, but didn't have the eyes or the speed to take it to the next level.  Anyway, always loved skating.  It's like flying.  I played in pickup leagues all through my 20's.  Then I started training and didn't really have room for hockey or skating.  Especially this time of year where it would overlap with my training for Boston.  But last weekend I said, “Hey, it's a perfect day and I have no reason not to go skate.”  So I dug out my old hockey skates, my old stick and a puck from the freezer, (because that's where you keep pucks) and went down to the pond. Frankly I was a bit frightened.  It's probably been a decade since I went ice skating.  And I'm no spring chicken.  And with the buggered knee and all…But, it was exciting too, like a first date. These hockey skates of mine were a brand called Microns which were all the rage in the early 90's because they had a one-piece plastic boot, like a ski-boot, that was lighter than the traditional two-piece leather skates.  I got the first one on ok, but when I went to put the second one on it literally exploded.  The plastic had, what's the right word, degraded?, rotted?, decomposed? Lost structural integrity? Ceased to be? So there I am sad a skate-less.  I sulked home.  My wife looked at me and said, “So buy another pair of skates.” Like I'm an idiot.  I called the local sporty goods place and they had a pair in my size.  I went down there and bought them! They were only $130, which seemed very reasonable to me.  But for some reason hockey sticks now cost $240, which seems a bit alternate universe to me.  That's OK – I have some sticks.  I went back down to the pond and laced up.  And you know what?  It's like riding a bike! Once I warmed up I was skating around like a maniac, stickhandling like a peewee around the pond.  I even joined some high-school kids for a game of pickup hockey.  I was probably out for over 2 hours.  Of course, my ankles aren't the strongest and my balance isn't great but I WAS SKATING!  AND IT WAS LIKE FLYING! Yes my long run the next day was a bit traumatic and I pulled a muscle in my ass but it was well worth it! So, my friends, I am filled with joy and gratitude for that.  And you should look for ways to fill yourselves with Joy and gratitude.  We talked about this.  A gratitude practice re-wires your brain to look for things to be grateful about.  Here's a pro gratitude tip.  Create gratitude triggers in your day.  It can be as simple as putting a sticky note somewhere to remind you to be grateful.  Or specific events that are your cue to be grateful.  I decided that every time Ollie comes up to my office to check on me, I'll stop and be grateful for a moment.  What can you devise as a gratitude trigger? On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Brock Gibbs Brock Gibbs – My co-workers think I'm a Pro Brock Gibbs Age 53 High School Physical Education Teacher Beloeil, Quebec, Canada All World Triathlete Member of MX Endurance Racing Triathlon Team Author of "My Coworkers Think I'm A Pro"       Section two – Turning difficult work situations to your advantage -   Outro Ok my friends we swim, bike, runned  to the end of episode 4-472 of the RunRunLive Podcast.  And it has been hilarious. Yes, my training has been going well.  I knocked out a 15 mile run last Sunday using the run-walk method and I'm feeling strong even though my mileage and intensity is very low.  The knee is hanging in there and it's not getting worse. Since we seem to be getting back on plan I figured I should sign up for a target race.  So I did. I signed up for the Flying Pig Marathon in May.  My A goal in to get to the starting line.  My next A goal would be to run a sub-4:15, which sounds pretty slow, but remember where I'm coming from.  Looks like I can hit that pace with a 90 second run and 30 second walk cadence.  This whole run-walk thing is an interesting experiment.  A lot of times I end up running them like intervals.  Just blasting out the run part and then recovering in the walk.  Which is good training for speed, but doesn't' build as much endurance because your heartrate is too high.  What I've found is that if I run a 60/30 cadence I can keep my heartrate in zone 2, on average.  It goes up into high zone 2, low zone 3 in the run then drops back down into high zone 1, low zone 2 in the walk.  In the 90/30 cadence my HR goes a lot higher and doesn't recover as well.  We'll keep playing with it until the knee is healed.  I'll just say I'm grateful to be running and I'll take what is given.  Yeah, so, anyhow I always wanted to run the Flying Pig in Cincinnati.  It's one of the old classic marathons.  But, it always conflicted with Boston.  Now, it doesn't.  I'm guessing Cincinnati is named after the Roman statesman Lucius Quinctius Cincinnatus.  Cincinnatus was a roman consul in in the mid-400's BC, back before Rome was an empire.  He is often held up as a paragon of virtue, an example for statesmen to follow. The story is that he was working on his farm when Rome was facing a ware.  The citizens called on him and made him a dictator.  Meaning they gave him absolute power to execute the war.  Which he did.  When he won the war he gave up the power and returned to his farm.  That's the virtuous part.  So, yeah, Cincinnati… If you want to join me I'd love the company. Ollie Wollie the killer Collie is doing well.  We had several disagreements this week. One around whether the wood I bring in for the fire is a toy.  Another around who gets possession of dropped food.  And another on who get to sleep with my wife.  I kind of feel like I need one of those boards they have in factories where it says “2 Days without a accident”, Mine would say “2 Days without a biting” You know I like science fiction.  I watch a lot of SciFi movies and shows.  And you ever notice that some of these shows and movies have ridiculous premises and cheesy special effects, but somehow, sometimes, it works.  Why? It's the actors' ability to sell it.  It's their ability to forget that they are in some ridiculous rubber outfit.  It's their ability to believe what they are doing.  And by believing in it they make it work. Life is like that.  It's all ridiculous.  But by believing in it, we make it work. That's all you have to do.  Believe.  And I'll see you out there.     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-472 – Brock on the Hilarity of Triathlons  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4472.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-472 of the RunRunLive Podcast.  I was struggling to put content together for the show and I was thinking about taking a couple weeks off.  But, I rallied! I have more going on than ever but, as you know, it's not about how much you have going on, it's how excited you are about what's going on.  Which dovetails nicely with our guest today, Brock, who is one of those lovable accidental athletes that circle our galaxy of endurance sports.  We talk about all the funny things around triathlon and such – he's got a book about you and you can find the links in the show notes.  Brock would be an excellent person to go on a long run with.  In section one I'll talk about how to stay warm in the cold weather and in section two I'll talk about bioluminescent jellyfish… Just kidding…wanted to see if you were paying attention…I'm going to ponder awareness, which is a lot like a bioluminescent jellyfish.  Why am I so happy this week?  I'm having a good week! My running is going well.  I signed up for a race – more on that in the outro.  And I got a new job. Yeah, I know, I didn't even want a new job, but I got noticed and promoted.  Which is cool.  I'm excited about it.  The universe provides. Let me tell you my ice-skating story from last weekend.  Here in New England we got those once-in-a-decade conditions for perfect ice skating on the ponds last weekend.  It was beautiful, cold and sunny.  Perfect pond skating weather.  Ice hockey was my sport growing up.  I started playing when I was like 5 years old.  I didn't play after getting highs school.  I wasn't good enough to compete at that level.  I good skater and could go forever, but didn't have the eyes or the speed to take it to the next level.  Anyway, always loved skating.  It's like flying.  I played in pickup leagues all through my 20's.  Then I started training and didn't really have room for hockey or skating.  Especially this time of year where it would overlap with my training for Boston.  But last weekend I said, “Hey, it's a perfect day and I have no reason not to go skate.”  So I dug out my old hockey skates, my old stick and a puck from the freezer, (because that's where you keep pucks) and went down to the pond. Frankly I was a bit frightened.  It's probably been a decade since I went ice skating.  And I'm no spring chicken.  And with the buggered knee and all…But, it was exciting too, like a first date. These hockey skates of mine were a brand called Microns which were all the rage in the early 90's because they had a one-piece plastic boot, like a ski-boot, that was lighter than the traditional two-piece leather skates.  I got the first one on ok, but when I went to put the second one on it literally exploded.  The plastic had, what's the right word, degraded?, rotted?, decomposed? Lost structural integrity? Ceased to be? So there I am sad a skate-less.  I sulked home.  My wife looked at me and said, “So buy another pair of skates.” Like I'm an idiot.  I called the local sporty goods place and they had a pair in my size.  I went down there and bought them! They were only $130, which seemed very reasonable to me.  But for some reason hockey sticks now cost $240, which seems a bit alternate universe to me.  That's OK – I have some sticks.  I went back down to the pond and laced up.  And you know what?  It's like riding a bike! Once I warmed up I was skating around like a maniac, stickhandling like a peewee around the pond.  I even joined some high-school kids for a game of pickup hockey.  I was probably out for over 2 hours.  Of course, my ankles aren't the strongest and my balance isn't great but I WAS SKATING!  AND IT WAS LIKE FLYING! Yes my long run the next day was a bit traumatic and I pulled a muscle in my ass but it was well worth it! So, my friends, I am filled with joy and gratitude for that.  And you should look for ways to fill yourselves with Joy and gratitude.  We talked about this.  A gratitude practice re-wires your brain to look for things to be grateful about.  Here's a pro gratitude tip.  Create gratitude triggers in your day.  It can be as simple as putting a sticky note somewhere to remind you to be grateful.  Or specific events that are your cue to be grateful.  I decided that every time Ollie comes up to my office to check on me, I'll stop and be grateful for a moment.  What can you devise as a gratitude trigger? On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Brock Gibbs Brock Gibbs – My co-workers think I'm a Pro Brock Gibbs Age 53 High School Physical Education Teacher Beloeil, Quebec, Canada All World Triathlete Member of MX Endurance Racing Triathlon Team Author of "My Coworkers Think I'm A Pro"       Section two – Turning difficult work situations to your advantage -   Outro Ok my friends we swim, bike, runned  to the end of episode 4-472 of the RunRunLive Podcast.  And it has been hilarious. Yes, my training has been going well.  I knocked out a 15 mile run last Sunday using the run-walk method and I'm feeling strong even though my mileage and intensity is very low.  The knee is hanging in there and it's not getting worse. Since we seem to be getting back on plan I figured I should sign up for a target race.  So I did. I signed up for the Flying Pig Marathon in May.  My A goal in to get to the starting line.  My next A goal would be to run a sub-4:15, which sounds pretty slow, but remember where I'm coming from.  Looks like I can hit that pace with a 90 second run and 30 second walk cadence.  This whole run-walk thing is an interesting experiment.  A lot of times I end up running them like intervals.  Just blasting out the run part and then recovering in the walk.  Which is good training for speed, but doesn't' build as much endurance because your heartrate is too high.  What I've found is that if I run a 60/30 cadence I can keep my heartrate in zone 2, on average.  It goes up into high zone 2, low zone 3 in the run then drops back down into high zone 1, low zone 2 in the walk.  In the 90/30 cadence my HR goes a lot higher and doesn't recover as well.  We'll keep playing with it until the knee is healed.  I'll just say I'm grateful to be running and I'll take what is given.  Yeah, so, anyhow I always wanted to run the Flying Pig in Cincinnati.  It's one of the old classic marathons.  But, it always conflicted with Boston.  Now, it doesn't.  I'm guessing Cincinnati is named after the Roman statesman Lucius Quinctius Cincinnatus.  Cincinnatus was a roman consul in in the mid-400's BC, back before Rome was an empire.  He is often held up as a paragon of virtue, an example for statesmen to follow. The story is that he was working on his farm when Rome was facing a ware.  The citizens called on him and made him a dictator.  Meaning they gave him absolute power to execute the war.  Which he did.  When he won the war he gave up the power and returned to his farm.  That's the virtuous part.  So, yeah, Cincinnati… If you want to join me I'd love the company. Ollie Wollie the killer Collie is doing well.  We had several disagreements this week. One around whether the wood I bring in for the fire is a toy.  Another around who gets possession of dropped food.  And another on who get to sleep with my wife.  I kind of feel like I need one of those boards they have in factories where it says “2 Days without a accident”, Mine would say “2 Days without a biting” You know I like science fiction.  I watch a lot of SciFi movies and shows.  And you ever notice that some of these shows and movies have ridiculous premises and cheesy special effects, but somehow, sometimes, it works.  Why? It's the actors' ability to sell it.  It's their ability to forget that they are in some ridiculous rubber outfit.  It's their ability to believe what they are doing.  And by believing in it they make it work. Life is like that.  It's all ridiculous.  But by believing in it, we make it work. That's all you have to do.  Believe.  And I'll see you out there.     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-471 – Cody Walks the USA Part Two  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4471.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-471 of the RunRunLive Podcast.  Good morning.  It's Monday Morning the 17th of January.  Today is Martin Luther Kings Jr. Day here in the states.  We are having a storm over New England today.  It started snowing after midnight last night and changed over to a heavy rain just around sunrise.  I got up and did my best to clear the driveway before it got too wet.   In a storm like this where it snows then rains the conditions for snow removal get pretty dicey.  The rain turns the snow to slush and it's hard to move. It chokes the snow blower and gets very heavy.  Then, even worse, if you don't move it and it freezes it becomes solid ice.  And it's going to stay there until spring.  But I got most of it up, which is good because now the rain will helpfully wash the remnants I missed away. In our neck of the woods it's known as Heart-attack snow.  Because it gets so heavy that when people try to shovel it they keel over.  For people like me with a strong heart it's more appropriately chiropractor snow.  Because when you go to throw a shovel full of that slush you're more than likely going to hurt your back.  Now it's just pouring rain and windy.  Glad I don't have a run on the calendar for today.  The running is going well. I did a test mile yesterday, which was another interesting weather day.  It was minus 1 degrees Fahrenheit when I got up.  It was about 6 degrees when I got to the rail trail.  The temperature was cold, but it was windless and sunny.  It was not a bad day to run.  I found out from my Buddy Tim who lives by the rail trail that they had plowed a section and it was dry and clear.  Which was perfect for the workout I had.  It was a one mile warm up.  A test mile.  And a three-mile cool down.  You're supposed to do these workouts on the track, but the track is under a layer of snow and ice so that isn't going to happen.  It was hard to warm up with the temperature.  I hit the test mile and felt pretty strong for the first 1/2.  The last ½ was a struggle.  Looking at the data, I can see my pace drop and my HR max out in that second half.  So I still have some work to do with my fitness.  That being said, it was 30 seconds or so faster than when I ran it on the track in December.  It's a good measuring stick.   Now I know I need to work on aerobic fitness and pacing. I'm only running 15 – 20 miles a week, 2-3 times a week so I'm happy to be where I am at all.  The knee is hanging in there. It is just about 11 months since the injury popped up.  The holidays were good.  I took a week off, but caught a cold from my mother, so I spent most of it lying around.  It might be the time of year, but I find my energy level very low right now.  Now that we're back to work I'm incredibly busy and struggling to keep my head on straight.  Today we are going to catch up with Cody O'Connor who is still walking across the country.  Very interesting conversation. My normal editor Dimitry from Moscow was busy, so Carlos the Jackal di the edit on this one.  Thank you Carlos.  In section one I'll talk some more about how to begin a fitness practice as part of my beginner series.  In section two I'll talk to Sigmond Freud about how I feel about not running Boston this year. I've signed up for the Calm meditation app and have been working my way through some of those.  The ones I've been doing are more instructional.  They talk about a topic and how to approach it in your meditation.  One I was listening to this week talked about how when you have pain in your life your need to accept the pain, not fight it.  Because, when you fight it, you give it energy.  The key is to accept it.  Then it loses its ability to hurt you. The other thing is not letting thoughts of the past or the future give you stress.  To return to the now, because that's the state you can control.  It reminded me of the racing advice I've always given you.  When things get hard relax into the pain.  Be present where you are and focus on relaxing into the stress.  In this way you defang the pain and allow your best self to compete. Try that. On with the show.         About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Cody O'Connor – Cody Runs the USA for Cancer Families   Cody O'Connor My name is Cody O'Connor and after defeating cancer, losing my right fibula and being told I'd never walk normally again- I am embarking on the quest to walk across the USA. When fighting, I saw how my temporary illness was impacting my family. Seeing the struggles they faced I created Champions Do Overcome, a 501(c)3 non profit organization. CDO, supports families through paying monthly bills, providing food/gas, etc. which reduces stress on the family, and ensures no child is left to fight the beast alone. All of this to spread hope to all that need it coast to coast, and change the outcome for children battling pediatric cancer. Please follow our journey @overcomerteam on Instagram. Please consider donating to our cause at: Fundraiser by Cody O'Connor : Walk For Hope - Cross USA Walk For Cancer Relief (gofundme.com)   Companies Involved: Kroger & affiliates,  Infinit Nutrition, Altra Running, MyMedic, Dude Wipes, MyFanThreads, Groov App, GermX, Sacan Martial Arts, Feedback Audiology Solutions & Consulting Influencers Involved:   Rich Franklin (UFC Hall of Famer), Ben Higgins (Bachelor Star Season 20), Ashley I and Jared Haibon (Bachelor in Paradise), Harvey Lewis (Team USA 24 Hr. Run Team), and Pete Kostelnick (Record for running across USA)   Section two – Turning difficult work situations to your advantage -   Outro   Ok my friends we have walked across ½ of the US of A to the end of episode 4-471 of the RunRunLive Podcast.  Nothing left but a small mountain range between us and the Pacific.   After the holidays I'm back on my diet.  I had ballooned up to well over 190 pounds by laying about and drinking beer.  I'm making progress.  The first 10 are easy.  I'm using MyFitnessPal to track my food.  It's as good as any and I've got data in there going back a few years.  Looking at the data I've held the line for the most part around 180 or less for the last few years.   There was a point I dipped under 170.  I'm more about eating healthy than losing weigh per se, but having the data somehow gives me confidence.  If you're interested I can tell you what I'm doing, but it's basically cutting back calories and eating clean.  Mostly it's not drinking beer.  Ollie Wolly the killer Collie is having a hard time with the weather.  I can't get him out as much as I want.  I'm doing all of my running on the roads and I don't want him to get hurt.  We just got through another round of training.  He's getting quite good on the leash.  I wish I had more time to practice with him.  Off the leash he's still a feral terror-dog.   We average about once a week having a disagreement where he ends up biting me.  I bought a new pair of shoes.  I actually bought two pair.  I haven't been running so I haven't needed new shoes.  First I ordered a pair of Hoka Mach 4, because I likes the way they looked, but when I ran in them I didn't like the feel at all.  So I exchanged them for a pair of Cliftons.  I really liked the old Cliftons , but the recent versions haven't been as good.  These new ones are the Clifton 8's.  I really like them.  They are light and responsive.  I'll let you guy get on with your lives.  Sorry for being late.  I've got a lot on my plate.  And don't worry about the weather, grey skies are going to clear up, So, Put on a happy face, And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-471 – Cody Walks the USA Part Two  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4471.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-471 of the RunRunLive Podcast.  Good morning.  It's Monday Morning the 17th of January.  Today is Martin Luther Kings Jr. Day here in the states.  We are having a storm over New England today.  It started snowing after midnight last night and changed over to a heavy rain just around sunrise.  I got up and did my best to clear the driveway before it got too wet.   In a storm like this where it snows then rains the conditions for snow removal get pretty dicey.  The rain turns the snow to slush and it's hard to move. It chokes the snow blower and gets very heavy.  Then, even worse, if you don't move it and it freezes it becomes solid ice.  And it's going to stay there until spring.  But I got most of it up, which is good because now the rain will helpfully wash the remnants I missed away. In our neck of the woods it's known as Heart-attack snow.  Because it gets so heavy that when people try to shovel it they keel over.  For people like me with a strong heart it's more appropriately chiropractor snow.  Because when you go to throw a shovel full of that slush you're more than likely going to hurt your back.  Now it's just pouring rain and windy.  Glad I don't have a run on the calendar for today.  The running is going well. I did a test mile yesterday, which was another interesting weather day.  It was minus 1 degrees Fahrenheit when I got up.  It was about 6 degrees when I got to the rail trail.  The temperature was cold, but it was windless and sunny.  It was not a bad day to run.  I found out from my Buddy Tim who lives by the rail trail that they had plowed a section and it was dry and clear.  Which was perfect for the workout I had.  It was a one mile warm up.  A test mile.  And a three-mile cool down.  You're supposed to do these workouts on the track, but the track is under a layer of snow and ice so that isn't going to happen.  It was hard to warm up with the temperature.  I hit the test mile and felt pretty strong for the first 1/2.  The last ½ was a struggle.  Looking at the data, I can see my pace drop and my HR max out in that second half.  So I still have some work to do with my fitness.  That being said, it was 30 seconds or so faster than when I ran it on the track in December.  It's a good measuring stick.   Now I know I need to work on aerobic fitness and pacing. I'm only running 15 – 20 miles a week, 2-3 times a week so I'm happy to be where I am at all.  The knee is hanging in there. It is just about 11 months since the injury popped up.  The holidays were good.  I took a week off, but caught a cold from my mother, so I spent most of it lying around.  It might be the time of year, but I find my energy level very low right now.  Now that we're back to work I'm incredibly busy and struggling to keep my head on straight.  Today we are going to catch up with Cody O'Connor who is still walking across the country.  Very interesting conversation. My normal editor Dimitry from Moscow was busy, so Carlos the Jackal di the edit on this one.  Thank you Carlos.  In section one I'll talk some more about how to begin a fitness practice as part of my beginner series.  In section two I'll talk to Sigmond Freud about how I feel about not running Boston this year. I've signed up for the Calm meditation app and have been working my way through some of those.  The ones I've been doing are more instructional.  They talk about a topic and how to approach it in your meditation.  One I was listening to this week talked about how when you have pain in your life your need to accept the pain, not fight it.  Because, when you fight it, you give it energy.  The key is to accept it.  Then it loses its ability to hurt you. The other thing is not letting thoughts of the past or the future give you stress.  To return to the now, because that's the state you can control.  It reminded me of the racing advice I've always given you.  When things get hard relax into the pain.  Be present where you are and focus on relaxing into the stress.  In this way you defang the pain and allow your best self to compete. Try that. On with the show.         About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Cody O'Connor – Cody Runs the USA for Cancer Families   Cody O'Connor My name is Cody O'Connor and after defeating cancer, losing my right fibula and being told I'd never walk normally again- I am embarking on the quest to walk across the USA. When fighting, I saw how my temporary illness was impacting my family. Seeing the struggles they faced I created Champions Do Overcome, a 501(c)3 non profit organization. CDO, supports families through paying monthly bills, providing food/gas, etc. which reduces stress on the family, and ensures no child is left to fight the beast alone. All of this to spread hope to all that need it coast to coast, and change the outcome for children battling pediatric cancer. Please follow our journey @overcomerteam on Instagram. Please consider donating to our cause at: Fundraiser by Cody O'Connor : Walk For Hope - Cross USA Walk For Cancer Relief (gofundme.com)   Companies Involved: Kroger & affiliates,  Infinit Nutrition, Altra Running, MyMedic, Dude Wipes, MyFanThreads, Groov App, GermX, Sacan Martial Arts, Feedback Audiology Solutions & Consulting Influencers Involved:   Rich Franklin (UFC Hall of Famer), Ben Higgins (Bachelor Star Season 20), Ashley I and Jared Haibon (Bachelor in Paradise), Harvey Lewis (Team USA 24 Hr. Run Team), and Pete Kostelnick (Record for running across USA)   Section two – Turning difficult work situations to your advantage -   Outro   Ok my friends we have walked across ½ of the US of A to the end of episode 4-471 of the RunRunLive Podcast.  Nothing left but a small mountain range between us and the Pacific.   After the holidays I'm back on my diet.  I had ballooned up to well over 190 pounds by laying about and drinking beer.  I'm making progress.  The first 10 are easy.  I'm using MyFitnessPal to track my food.  It's as good as any and I've got data in there going back a few years.  Looking at the data I've held the line for the most part around 180 or less for the last few years.   There was a point I dipped under 170.  I'm more about eating healthy than losing weigh per se, but having the data somehow gives me confidence.  If you're interested I can tell you what I'm doing, but it's basically cutting back calories and eating clean.  Mostly it's not drinking beer.  Ollie Wolly the killer Collie is having a hard time with the weather.  I can't get him out as much as I want.  I'm doing all of my running on the roads and I don't want him to get hurt.  We just got through another round of training.  He's getting quite good on the leash.  I wish I had more time to practice with him.  Off the leash he's still a feral terror-dog.   We average about once a week having a disagreement where he ends up biting me.  I bought a new pair of shoes.  I actually bought two pair.  I haven't been running so I haven't needed new shoes.  First I ordered a pair of Hoka Mach 4, because I likes the way they looked, but when I ran in them I didn't like the feel at all.  So I exchanged them for a pair of Cliftons.  I really liked the old Cliftons , but the recent versions haven't been as good.  These new ones are the Clifton 8's.  I really like them.  They are light and responsive.  I'll let you guy get on with your lives.  Sorry for being late.  I've got a lot on my plate.  And don't worry about the weather, grey skies are going to clear up, So, Put on a happy face, And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-470 – Kristina and Rediscovering Yourself Through Running  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4470.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-470 of the RunRunLive Podcast.  I raced shortly after we last talked.  That's right, the Mill Cities Relay.  I've been running this race with the club since 1995.  This year I put together a great team.  I had my regular running buddies Frank, Brian and Tim and invited Just Plain Dave up from Southern Mass to run with us.  I'm going to drop Dave's race-report audio in here because I think it expresses the special nature of this event way better than I am capable of doing. It's a 5-leg relay that starts in Nashua NH and follows the Merrimack River through Hudson, Chelmsford, Lowell, Dracut and ends in Lawrence.  It's all the local running clubs and it's a really special event.  We got great weather – 40's and windless.  Dave kicked it off with a 6 ish mile leg, handed off to Brian for a 4.75-mile leg, then to me for a 2.5 mile leg, Tim for the long 9 miler and Frank with another 4.75 on the anchor into Lawrence.  Those guys crushed it.  I took the short leg because I'm a mess, but I figured I could manage 2.5 miles.  I'm pretty sure I could write a whole race report on that 2.5 miles.  It was a real eyeopener for me.  I didn't realize how much fitness I've lost.  I came out of the handoff running hard.  There was a woman there beside me, so I pushed a little to get in front of her and out of her way.  I know this section of road like the back of my hand.  I used to work right there. I ran right past my old office.   I would run this road 3-4 times a week.  I got less than a ¼ mile into the leg and all the warning lights on my control panel started flashing red and sirens were going off.  It was like I had never run before in my life.  My body was telling me I was going to die.  First my body said “Hey, you can't breathe, you're having an asthma attack – you're going to pass out.” And I said “that is ridiculous I don't have asthma”, just clean up the form, breathe and relax…”  Then it said, “Oh my god dude, you are having a heart attack, you're going to die.” And I had to say “no, shut up, I'm not having a heart attack…but I wasn't so sure…” So I kept slowing down until it felt sustainable but I felt like I was crawling and that woman passed me and then another and another. And my body was saying, “You're going to die, you should walk…” and I had to courageously persevere through the 2.5 miles that felt like 50 miles wearing lead boots.  My conclusion was it is time to bury my pride and get back into shape. I have reached the bottom. What do you do when you reach rock bottom?  You ask for help.  I can't do what I used to do, but I can do something.  For instance, I know I ran a marathon in October using that 30-30 walk-run cadence.  I called Chris Twigs to ask for advice and he set up a plan, 3-days a week, for a hypothetical marathon somewhere around Patriots Day.  Why? Because I'm a working dog. I need to work.  It's in my nature.  This is a new journey, perhaps a new season for me, and an opportunity to learn something.  I'm going to get some mileage back up and hope the knee repairs itself.  I'll get lots of zone-1-2 to build fitness as I get back in shape.  If and when I can run hard again at least I'll have some fitness to build on.  I'll have patience.  And if at the end of this cycle the body responds fit and healthy, I'll spin up something more aggressive for the next cycle over the summer.  I'm a week in and I started with a 10-mile 30/30 run on Sunday.  It also gives me the time to practice heeling with Ollie.  So that's the new plan.  … Today we talk to Kristina.  I saw her talking about stuff on Facebook and it just seemed to me like she had a good story to tell, and I reached out.  It ended up being a very thoughtful and powerful interview.  Today's theme is patience.  Section two will talk about the power of patience. Section one Be Dave's audio. Sometimes we make the most progress when we learn to forgive ourselves, when we learn to be patient with ourselves and yes, love ourselves.  You can use those addictive qualities of your running life not as a hammer to beat yourself into performance, but as a soft power to support and enhance what's already good inside you. Change that flame thrower to a patience thrower.  Patience. Leads to confidence, and to healthy decisions. On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – The Life -   … Kristina Folcik Thank you so much!! It was fun!! Www.kristinafolcik.com I help athletes improve their performance so they can go further and faster with fewer injuries. Www.rockhopperraces.com Premier running events in the white Mountains Have an awesome weekend!!! Thank you

The RunRunLive 4.0 Podcast Episode 4-470 – Kristina and Rediscovering Yourself Through Running  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4470.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-470 of the RunRunLive Podcast.  I raced shortly after we last talked.  That's right, the Mill Cities Relay.  I've been running this race with the club since 1995.  This year I put together a great team.  I had my regular running buddies Frank, Brian and Tim and invited Just Plain Dave up from Southern Mass to run with us.  I'm going to drop Dave's race-report audio in here because I think it expresses the special nature of this event way better than I am capable of doing. It's a 5-leg relay that starts in Nashua NH and follows the Merrimack River through Hudson, Chelmsford, Lowell, Dracut and ends in Lawrence.  It's all the local running clubs and it's a really special event.  We got great weather – 40's and windless.  Dave kicked it off with a 6 ish mile leg, handed off to Brian for a 4.75-mile leg, then to me for a 2.5 mile leg, Tim for the long 9 miler and Frank with another 4.75 on the anchor into Lawrence.  Those guys crushed it.  I took the short leg because I'm a mess, but I figured I could manage 2.5 miles.  I'm pretty sure I could write a whole race report on that 2.5 miles.  It was a real eyeopener for me.  I didn't realize how much fitness I've lost.  I came out of the handoff running hard.  There was a woman there beside me, so I pushed a little to get in front of her and out of her way.  I know this section of road like the back of my hand.  I used to work right there. I ran right past my old office.   I would run this road 3-4 times a week.  I got less than a ¼ mile into the leg and all the warning lights on my control panel started flashing red and sirens were going off.  It was like I had never run before in my life.  My body was telling me I was going to die.  First my body said “Hey, you can't breathe, you're having an asthma attack – you're going to pass out.” And I said “that is ridiculous I don't have asthma”, just clean up the form, breathe and relax…”  Then it said, “Oh my god dude, you are having a heart attack, you're going to die.” And I had to say “no, shut up, I'm not having a heart attack…but I wasn't so sure…” So I kept slowing down until it felt sustainable but I felt like I was crawling and that woman passed me and then another and another. And my body was saying, “You're going to die, you should walk…” and I had to courageously persevere through the 2.5 miles that felt like 50 miles wearing lead boots.  My conclusion was it is time to bury my pride and get back into shape. I have reached the bottom. What do you do when you reach rock bottom?  You ask for help.  I can't do what I used to do, but I can do something.  For instance, I know I ran a marathon in October using that 30-30 walk-run cadence.  I called Chris Twigs to ask for advice and he set up a plan, 3-days a week, for a hypothetical marathon somewhere around Patriots Day.  Why? Because I'm a working dog. I need to work.  It's in my nature.  This is a new journey, perhaps a new season for me, and an opportunity to learn something.  I'm going to get some mileage back up and hope the knee repairs itself.  I'll get lots of zone-1-2 to build fitness as I get back in shape.  If and when I can run hard again at least I'll have some fitness to build on.  I'll have patience.  And if at the end of this cycle the body responds fit and healthy, I'll spin up something more aggressive for the next cycle over the summer.  I'm a week in and I started with a 10-mile 30/30 run on Sunday.  It also gives me the time to practice heeling with Ollie.  So that's the new plan.  … Today we talk to Kristina.  I saw her talking about stuff on Facebook and it just seemed to me like she had a good story to tell, and I reached out.  It ended up being a very thoughtful and powerful interview.  Today's theme is patience.  Section two will talk about the power of patience. Section one Be Dave's audio. Sometimes we make the most progress when we learn to forgive ourselves, when we learn to be patient with ourselves and yes, love ourselves.  You can use those addictive qualities of your running life not as a hammer to beat yourself into performance, but as a soft power to support and enhance what's already good inside you. Change that flame thrower to a patience thrower.  Patience. Leads to confidence, and to healthy decisions. On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – The Life -   … Kristina Folcik Thank you so much!! It was fun!! Www.kristinafolcik.com I help athletes improve their performance so they can go further and faster with fewer injuries. Www.rockhopperraces.com Premier running events in the white Mountains Have an awesome weekend!!! Thank you

The RunRunLive 4.0 Podcast Episode 4-469 – Russ and the Running Life  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4469.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-469 of the RunRunLive Podcast.  Today's show almost did not happen.  I'm pretty busy and I didn't have an interview so I was going to let it slide.  But then I got an email from Russ.  So grabbed him for a conversation.  Russ is a man full of wisdom even if he may not know it.  When I listen to him talking about the things he gets from the podcast, I don't think I'm telling him anything he doesn't know already.  I think I'm just helping him uncover what he already knows.  I'm the catalyst to free his innate wisdom, and maybe contextualize it for him by telling a story.  But that catalyst has value, right? I'll give you my updates for the week.  I actually didn't do much this week.  I had a business trip for the first time in almost 2 years and let my PT slack a bit. But, I'm getting fat and I don't like it.  In section one I step up to the rostrum and preach a sermon on how to incorporate running into the span of your life.  In section two I'm going to talk about King Tut, because I can. We're deep into the early winter here in New England, it's cold.  It drives the mice into the house looking for heat and warmth.  You can't blame them.  But there is always that one mouse that ruins it for all the rest.  That one mouse that has to climb up on my counter and take a bite out of an apple and poop.  That mouse goes too far and ruins it for all the other mice.  By the time you see the bite out of the apple, you have more than one mouse.  You've probably got ten or more living with you.   By the way what do you call a group of mice?  It is commonly ‘a nest' of mice but more whimsically you can refer to them as ‘a mischief' of mice.  Isn't that great?  A mischief of mice. By the time you see the bite out of the apple you have a mischief of mice. And there may be some sort of moral to that story, I don't know, but I clear my house of mice every year in November. I did travel this week.  I flew to Dallas for a meeting with the executives of one of my customers. I read a post by Peter Shankman, who by the way we did have oon the podcast back in the day about why travel is so important.  Peter is a very kinetic person and he said travel cures everything.  When you're bored, depressed, anxious, confused with life – climbing on an airplane and going somewhere cures all that.  It's the movement.  It's the feel of the going that lights you up.  And I feel the same way. I think, all though the insides of our heads are quite complex and rich, it is the influence and addition of outside experiential data that feeds the fire.  Without that life becomes stale and cold. Just walking through a major airport and observing the people, the travelers and imagining their stories makes my life richer.   I know we live in interesting times, but we always have, get out of your house and see something. On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – The Life -   … Russ Porter Russ Porter refers to himself as an ‘adult-onset' athlete, having only started taking running seriously in his late 20s.  Since then, he's run 12 marathons, an ultra, almost 30 half marathons, and competed in several triathlons, including two half-Ironman races.  If he can do that, maybe anyone can.   When he's not working out, Russ is the CFO for a professional accounting organization, parent to two college aged children, and husband to a woman who consistently outpaces him in every sport they do together.   A disgraced Knight Templar, Russ was wandering the roads of Connecticut looking for redemption in the dark mornings of the deep winter.  After Jedi training and Buddhist monastic practices disappointed him, he converted to endurance sports as a path to enlightenment.  He's says he's not there yet.   Section Two – Tut Ankh Amun - Outro Ok my friends we have journeyed to the west to the wisdom of the old gods through to the end of episode 4-469 of the RunRunLive Podcast.  Anubis, the jackal headed god of the underworld awaits.  I came through my turkey trot on thanksgiving a couple weeks back unscathed.  I ran the whole 5K and the knee was fine.  I'm still doing my PT exercises when I can.  This weekend is the Mill City Relay.  It's a 5-leg relay race at the end of the fall season that all the local running clubs participate in. My local club, the Squannacook River Runners had been doing it for decades.  I think I ran my first in 1995.  I've got a great over-50 team of my running buddies and we're going to have a blast. I've got the short leg, 2.5 miles and I'll do my best to complete it without hurting myself! So yeah, I traveled this week.  I was actually pretty nervous about it.  Not because of the virus.  More because I haven't done it in so long would I have lost the habit?  And, no, it was like old times and I fell right back into my routines.  Like I said I had a meeting in Dallas.  Big on-site meeting where all the client execs and our execs were there.  They have a new C-level exec and this was a bit of a coup by our team to get their executive team to visit us.  I've been working with this customer for 2 years.  And in that time, we have had a series of challenging projects.  It's been a battle.  It's not my role or responsibility to deliver the work or the support, but at the end of the day I end up owning whatever the customer and our company does because I own the relationship. For this meeting, besides all the high-level strategic stuff, they asked for a couple things that were terrifying.    Things like update us on the project status.  What are we going to do about this under-performing partner that you recommended?  What is the “Corrective Action”. And, frankly, I had no answers.  I would just have to go in, tap dance and take the beating.  It put me in a bad spot.  I'm being held accountable for the execution of the Client's team and our team all of which are out of my control.  What to do?  Just go and say ‘sorry' and take the lumps?  Then I was reading a book that one of my workmates recommended called .  And as always happened it was the message, I needed to hear, at exactly the right time.  The universe provides.  One of the leaders from the customer in attendance had been kicking our team for 2 years.  They would say things to me in meetings like ‘Can you skip the niceties and get to the real challenges?'  I knew they were going to tear me a new orifice in front of their new boss, in front of my peers and bosses.  But, reading about extreme ownership, I knew what I had to do.  I had to stand up there and say ‘these are the things we've done to get better' but it's not good enough.  We've got to do better.  We as a team have to work together for our mutual mission success.  You've got great, hardworking, caring people – we've got great, hardworking, caring people – and we're still not succeeding – so that tells me we either have a process problem or a leadership problem – and I'm going to commit, I'm going to take ownership, right here, right now to work with you to figure it out and get better.  I wrote it all out.  The details of everything we'd accomplished together and the reasons we keep failing and I was prepared.  My teammates were antsy.   The rest of the agenda was great, but this was the dark spot.  My part of the agenda was where the 4 hour meeting would come off the tracks.  What do you think happened?  The meeting ran long with great conversations.  When we got to my part of the agenda everyone was exhausted and ready for dinner.  I put up my slide.  The customer leader who had been kicking me for two years stood up and began presenting for me.  They explained to the new boss all the challenges and how we were going to address them and how we obviously had a process problem and how we should address it, and how they'd been working with this troublesome partner… What did I do?  I shut the hell up and watched the stuff I'd been worried about evaporate with me having to say a word.  Did it matter that I didn't get to give my powerful, Seal Team inspired speech?  Not at all. Was it a waste of my time to prepare?  No, not at all. Mission accomplished. You do the best you can and the universe will take care of itself.  I'll see you out there. My Apocalypse show ->   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-469 – Russ and the Running Life  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4469.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-469 of the RunRunLive Podcast.  Today's show almost did not happen.  I'm pretty busy and I didn't have an interview so I was going to let it slide.  But then I got an email from Russ.  So grabbed him for a conversation.  Russ is a man full of wisdom even if he may not know it.  When I listen to him talking about the things he gets from the podcast, I don't think I'm telling him anything he doesn't know already.  I think I'm just helping him uncover what he already knows.  I'm the catalyst to free his innate wisdom, and maybe contextualize it for him by telling a story.  But that catalyst has value, right? I'll give you my updates for the week.  I actually didn't do much this week.  I had a business trip for the first time in almost 2 years and let my PT slack a bit. But, I'm getting fat and I don't like it.  In section one I step up to the rostrum and preach a sermon on how to incorporate running into the span of your life.  In section two I'm going to talk about King Tut, because I can. We're deep into the early winter here in New England, it's cold.  It drives the mice into the house looking for heat and warmth.  You can't blame them.  But there is always that one mouse that ruins it for all the rest.  That one mouse that has to climb up on my counter and take a bite out of an apple and poop.  That mouse goes too far and ruins it for all the other mice.  By the time you see the bite out of the apple, you have more than one mouse.  You've probably got ten or more living with you.   By the way what do you call a group of mice?  It is commonly ‘a nest' of mice but more whimsically you can refer to them as ‘a mischief' of mice.  Isn't that great?  A mischief of mice. By the time you see the bite out of the apple you have a mischief of mice. And there may be some sort of moral to that story, I don't know, but I clear my house of mice every year in November. I did travel this week.  I flew to Dallas for a meeting with the executives of one of my customers. I read a post by Peter Shankman, who by the way we did have oon the podcast back in the day about why travel is so important.  Peter is a very kinetic person and he said travel cures everything.  When you're bored, depressed, anxious, confused with life – climbing on an airplane and going somewhere cures all that.  It's the movement.  It's the feel of the going that lights you up.  And I feel the same way. I think, all though the insides of our heads are quite complex and rich, it is the influence and addition of outside experiential data that feeds the fire.  Without that life becomes stale and cold. Just walking through a major airport and observing the people, the travelers and imagining their stories makes my life richer.   I know we live in interesting times, but we always have, get out of your house and see something. On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – The Life -   … Russ Porter Russ Porter refers to himself as an ‘adult-onset' athlete, having only started taking running seriously in his late 20s.  Since then, he's run 12 marathons, an ultra, almost 30 half marathons, and competed in several triathlons, including two half-Ironman races.  If he can do that, maybe anyone can.   When he's not working out, Russ is the CFO for a professional accounting organization, parent to two college aged children, and husband to a woman who consistently outpaces him in every sport they do together.   A disgraced Knight Templar, Russ was wandering the roads of Connecticut looking for redemption in the dark mornings of the deep winter.  After Jedi training and Buddhist monastic practices disappointed him, he converted to endurance sports as a path to enlightenment.  He's says he's not there yet.   Section Two – Tut Ankh Amun - Outro Ok my friends we have journeyed to the west to the wisdom of the old gods through to the end of episode 4-469 of the RunRunLive Podcast.  Anubis, the jackal headed god of the underworld awaits.  I came through my turkey trot on thanksgiving a couple weeks back unscathed.  I ran the whole 5K and the knee was fine.  I'm still doing my PT exercises when I can.  This weekend is the Mill City Relay.  It's a 5-leg relay race at the end of the fall season that all the local running clubs participate in. My local club, the Squannacook River Runners had been doing it for decades.  I think I ran my first in 1995.  I've got a great over-50 team of my running buddies and we're going to have a blast. I've got the short leg, 2.5 miles and I'll do my best to complete it without hurting myself! So yeah, I traveled this week.  I was actually pretty nervous about it.  Not because of the virus.  More because I haven't done it in so long would I have lost the habit?  And, no, it was like old times and I fell right back into my routines.  Like I said I had a meeting in Dallas.  Big on-site meeting where all the client execs and our execs were there.  They have a new C-level exec and this was a bit of a coup by our team to get their executive team to visit us.  I've been working with this customer for 2 years.  And in that time, we have had a series of challenging projects.  It's been a battle.  It's not my role or responsibility to deliver the work or the support, but at the end of the day I end up owning whatever the customer and our company does because I own the relationship. For this meeting, besides all the high-level strategic stuff, they asked for a couple things that were terrifying.    Things like update us on the project status.  What are we going to do about this under-performing partner that you recommended?  What is the “Corrective Action”. And, frankly, I had no answers.  I would just have to go in, tap dance and take the beating.  It put me in a bad spot.  I'm being held accountable for the execution of the Client's team and our team all of which are out of my control.  What to do?  Just go and say ‘sorry' and take the lumps?  Then I was reading a book that one of my workmates recommended called .  And as always happened it was the message, I needed to hear, at exactly the right time.  The universe provides.  One of the leaders from the customer in attendance had been kicking our team for 2 years.  They would say things to me in meetings like ‘Can you skip the niceties and get to the real challenges?'  I knew they were going to tear me a new orifice in front of their new boss, in front of my peers and bosses.  But, reading about extreme ownership, I knew what I had to do.  I had to stand up there and say ‘these are the things we've done to get better' but it's not good enough.  We've got to do better.  We as a team have to work together for our mutual mission success.  You've got great, hardworking, caring people – we've got great, hardworking, caring people – and we're still not succeeding – so that tells me we either have a process problem or a leadership problem – and I'm going to commit, I'm going to take ownership, right here, right now to work with you to figure it out and get better.  I wrote it all out.  The details of everything we'd accomplished together and the reasons we keep failing and I was prepared.  My teammates were antsy.   The rest of the agenda was great, but this was the dark spot.  My part of the agenda was where the 4 hour meeting would come off the tracks.  What do you think happened?  The meeting ran long with great conversations.  When we got to my part of the agenda everyone was exhausted and ready for dinner.  I put up my slide.  The customer leader who had been kicking me for two years stood up and began presenting for me.  They explained to the new boss all the challenges and how we were going to address them and how we obviously had a process problem and how we should address it, and how they'd been working with this troublesome partner… What did I do?  I shut the hell up and watched the stuff I'd been worried about evaporate with me having to say a word.  Did it matter that I didn't get to give my powerful, Seal Team inspired speech?  Not at all. Was it a waste of my time to prepare?  No, not at all. Mission accomplished. You do the best you can and the universe will take care of itself.  I'll see you out there. My Apocalypse show ->   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-468 – Thomas and the Emerging Athlete  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4468.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-468 of the RunRunLive Podcast.  Today we're going to talk to my friend Thomas who is a college cross country runner. If I could name only one benefit from having put out this podcast for the past dozen years it would be, head and shoulders above anything else, the people I meet, and the podcast gives me an excuse to learn about them.  I didn't meet Thomas through the podcast, but the podcast gives me an opportunity to talk to him.  It's interesting and enlightening.  I think there's something to learn here for everyone.  it tells us older athletes that just by showing up we may make an impact on someone. It has some lessons learned for runners just starting out around what the journey could be. It has some things for parents to think about. … In section one I'm going to talk about the magical sport of cross-country.  In section two I'm going to talk about the elliptical – that ungainly piece of equipment in the corner of your gym. As for me, I had a bit of a setback in my return to running.  When I glibly tossed in that trail 5-miler a few weeks back I did something to my knee.  I don't know if that something was the same something I've been recovering from for the last year or a new something – but it was noticeably sore.  So – I am not running.  Instead I'm working with Gina and focusing on some basic core, PT, flexibility and balance.  I, purely on a whim, jumped on the elliptical at the gym for my warm up this week and discovered that this may be a piece of equipment I can use to gain fitness while I'm waiting for the knee to sort itself out.  I haven't put my bike on the trainer yet.  When I say ‘trainer' I mean this contraption that is basically some rollers that you can mount your bike on and ride in place.  It is in the top 3 of the ‘endurance training Hall of Pain' workouts.  It is mind numbingly awful.  But you can watch TV.  I did go out and squeeze a bike ride in last weekend with my buddies.  When I left my house for the ride Saturday morning there was ice in the back of my truck.   It was a bit brisk out on the bike trail, but we stopped for coffee to warm up at the halfway point. I am starting to put on a little weight.  But it is what it is.  My daily workout is a combination of foam rolling, stretching and some core or strength.  None of which is super-challenging.  The only challenging part is convincing myself to do it and then not trying to rush through it! I did buy a set of latex bands from Amazon that I use to add resistance to some of the PT exercises, like clamshells.  They are pretty good.  If you want the link, ask me and I can send it.  They are in a little pouch that you can throw into your gym bag and there are 10 different tensions.  I think it was 12 bucks.  My knee is still pretty achy and I'm losing my patience and getting frustrated with it.  I just have to keep reminding myself to take the long view.  Keep showing up!  Good things will happen if you are consistent. Since you all know by now that I am running a fitness project at work, which basically means I'm being an ad hoc fitness coach for all the people in my group.  I have one friend who's in his mid-40' who has gotten the Peleton treadmill and has been on it every day for almost a month now.  He's really inspired.  He's gone from zero to every day.  When I look at what he's doing, he can't even run a mile without walking, but it is transformational for him.  So I'm not going to complain about not being able to do intervals, hill repeats and 50k's!  I'm going to do my PT and take what the knee gives me.  That's not about injury or fitness.  That's about mindset.  Some people look at the sky and see the clouds.  You look at the sky, make note of the clouds and see the blue sky.  It's the same with thoughts.  The blue sky is your gratitude and peace.  The clouds are the crazy thoughts your brain sends scampering around like demented weasels. Don't focus on the clouds.  Focus on the blue sky and your days will be sunnier.  You may even manifest some more blue in your skies. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Cross-Country - … Thomas Orcutt Originally from Groton Massachusetts Ive been running since I was about 9 years old I hold the school records at Groton high school in the mile, 2 mile and 5k. Now a Sophomore at Merrimack College running cross country and track I'm looking for an outside shot to qualify for the NCAA championships in the spring season in the 5k. 1 Mile 4:13 3000m 8:12 5000m 14:30 8k 23:48 10k 30:08   Instagram @torcutt25 https://www.strava.com/athletes/torcutt25 Section Two – Elliptical - Outro Ok my friends we have run over hill and dale through the end of episode 4-468 of the RunRunLive Podcast.  Knock the mud off your cleats before you come back in the house, please.   Even though I have not run at all for a couple weeks I'm running the Ayer Fire Dept 5K next week for my turkey trot.  I should be fine.  I'll just jog it.  It will be good to get out.  Then the week after is the Mill Cities Relay.  I've got a good 50+ team of my three old running buddies plus Just Plain Dave who's driving up for southern Mass.   There's one short 2.5 mile leg – I'll take that one and see if I can race a little bit.  I'm really looking forward to it.  It should be a blast. I'm getting to the point where I just want to start running again.  Whatever was / is messed up in my knee should have healed by now and I'm a big believer in active recovery.  I'm going to need some coaching to make sure I ease into it. I'm sure everyone saw that they accepted everyone who qualified for the 2022 Boston Marathon in the spring.  Meaning, you didn't need to beat your qualifying time to get in.  I'm out of qualification.  I'd need a 3:35 still to get in.  I think I get another 15 minutes in 2023.  Which is a lot.   I might consider getting a charity bib for 2022, just to keep my streak alive.  I ended up raising over $1,500 for my virtual this year.  And they finally sent me the finisher's box.  I got the official race long sleeve tech shirt, finisher's guide – which is a magazine type thing, I got the Sam Adams bottle opener, the unicorn sticker and a medal.  I checked on the medal and, yes, it is a different medal than the one the people who ran the physical race got.  The virtual medal is silver, and the ribbon says virtual.  The in-person medal is gold.    So depending on how you look at it I've got 21 Boston marathons under my belt now.  And that would be my 18th in a row.  Tough habit to break. … Ollie the collie is back in training.  We're doing the “Good Citizen's” course.  This includes everything we've learned so far plus greeting people and other dogs.  I've been trying to get out for a walk with him every day on the leash.  He's still a struggle but he's getting nicer bit by bit.  He's such a smart, lovable dog.  Really handsome.  But crazy as a barrel full of monkeys.  Guess what? I booked some business travel this week.  I'm heading to Dallas. I may have two trips to Dallas this month.  How about that?  It's been almost 2 years.  Crazy.  I'm going have to learn how to travel all over again.  When I walk Ollie out in the woods I find trash.  I find face masks, which are the new cigarette butt.  I find tissues, which I'm not picking up.  I draw the line at used tissues.  But the other two things I find are grocery receipts and candy wrappers.  I get the grocery receipts.  They hand those to you at check out when your hands are full so you stuff them in an available pocket from which they jump when you go for your walk.  I don't get the candy wrappers.  I'm not talking chocolate bars.  I'm talking about hard candy and Lindt Truffles.  Those little, dense, evil balls of calories.  How does that happen? What's the scenario where you say, “Hey let's go for a hike! Hold on I'll get a pocket full of truffles!” I think it's people who are watching their step counter and when it hit 10,000 they scarf down a couple truffles as a reward.  It's ok.  I've got your back.  When sugar coma induced weakness hits and you drop those truffle wrappers I'll be there to pick them up for you.  Because I'm helpful like that. And as you are clutching your next handful of sinful chocolate balls, I'll see you out there. My Apocalypse show ->   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-468 – Thomas and the Emerging Athlete  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4468.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-468 of the RunRunLive Podcast.  Today we're going to talk to my friend Thomas who is a college cross country runner. If I could name only one benefit from having put out this podcast for the past dozen years it would be, head and shoulders above anything else, the people I meet, and the podcast gives me an excuse to learn about them.  I didn't meet Thomas through the podcast, but the podcast gives me an opportunity to talk to him.  It's interesting and enlightening.  I think there's something to learn here for everyone.  it tells us older athletes that just by showing up we may make an impact on someone. It has some lessons learned for runners just starting out around what the journey could be. It has some things for parents to think about. … In section one I'm going to talk about the magical sport of cross-country.  In section two I'm going to talk about the elliptical – that ungainly piece of equipment in the corner of your gym. As for me, I had a bit of a setback in my return to running.  When I glibly tossed in that trail 5-miler a few weeks back I did something to my knee.  I don't know if that something was the same something I've been recovering from for the last year or a new something – but it was noticeably sore.  So – I am not running.  Instead I'm working with Gina and focusing on some basic core, PT, flexibility and balance.  I, purely on a whim, jumped on the elliptical at the gym for my warm up this week and discovered that this may be a piece of equipment I can use to gain fitness while I'm waiting for the knee to sort itself out.  I haven't put my bike on the trainer yet.  When I say ‘trainer' I mean this contraption that is basically some rollers that you can mount your bike on and ride in place.  It is in the top 3 of the ‘endurance training Hall of Pain' workouts.  It is mind numbingly awful.  But you can watch TV.  I did go out and squeeze a bike ride in last weekend with my buddies.  When I left my house for the ride Saturday morning there was ice in the back of my truck.   It was a bit brisk out on the bike trail, but we stopped for coffee to warm up at the halfway point. I am starting to put on a little weight.  But it is what it is.  My daily workout is a combination of foam rolling, stretching and some core or strength.  None of which is super-challenging.  The only challenging part is convincing myself to do it and then not trying to rush through it! I did buy a set of latex bands from Amazon that I use to add resistance to some of the PT exercises, like clamshells.  They are pretty good.  If you want the link, ask me and I can send it.  They are in a little pouch that you can throw into your gym bag and there are 10 different tensions.  I think it was 12 bucks.  My knee is still pretty achy and I'm losing my patience and getting frustrated with it.  I just have to keep reminding myself to take the long view.  Keep showing up!  Good things will happen if you are consistent. Since you all know by now that I am running a fitness project at work, which basically means I'm being an ad hoc fitness coach for all the people in my group.  I have one friend who's in his mid-40' who has gotten the Peleton treadmill and has been on it every day for almost a month now.  He's really inspired.  He's gone from zero to every day.  When I look at what he's doing, he can't even run a mile without walking, but it is transformational for him.  So I'm not going to complain about not being able to do intervals, hill repeats and 50k's!  I'm going to do my PT and take what the knee gives me.  That's not about injury or fitness.  That's about mindset.  Some people look at the sky and see the clouds.  You look at the sky, make note of the clouds and see the blue sky.  It's the same with thoughts.  The blue sky is your gratitude and peace.  The clouds are the crazy thoughts your brain sends scampering around like demented weasels. Don't focus on the clouds.  Focus on the blue sky and your days will be sunnier.  You may even manifest some more blue in your skies. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Cross-Country - … Thomas Orcutt Originally from Groton Massachusetts Ive been running since I was about 9 years old I hold the school records at Groton high school in the mile, 2 mile and 5k. Now a Sophomore at Merrimack College running cross country and track I'm looking for an outside shot to qualify for the NCAA championships in the spring season in the 5k. 1 Mile 4:13 3000m 8:12 5000m 14:30 8k 23:48 10k 30:08   Instagram @torcutt25 https://www.strava.com/athletes/torcutt25 Section Two – Elliptical - Outro Ok my friends we have run over hill and dale through the end of episode 4-468 of the RunRunLive Podcast.  Knock the mud off your cleats before you come back in the house, please.   Even though I have not run at all for a couple weeks I'm running the Ayer Fire Dept 5K next week for my turkey trot.  I should be fine.  I'll just jog it.  It will be good to get out.  Then the week after is the Mill Cities Relay.  I've got a good 50+ team of my three old running buddies plus Just Plain Dave who's driving up for southern Mass.   There's one short 2.5 mile leg – I'll take that one and see if I can race a little bit.  I'm really looking forward to it.  It should be a blast. I'm getting to the point where I just want to start running again.  Whatever was / is messed up in my knee should have healed by now and I'm a big believer in active recovery.  I'm going to need some coaching to make sure I ease into it. I'm sure everyone saw that they accepted everyone who qualified for the 2022 Boston Marathon in the spring.  Meaning, you didn't need to beat your qualifying time to get in.  I'm out of qualification.  I'd need a 3:35 still to get in.  I think I get another 15 minutes in 2023.  Which is a lot.   I might consider getting a charity bib for 2022, just to keep my streak alive.  I ended up raising over $1,500 for my virtual this year.  And they finally sent me the finisher's box.  I got the official race long sleeve tech shirt, finisher's guide – which is a magazine type thing, I got the Sam Adams bottle opener, the unicorn sticker and a medal.  I checked on the medal and, yes, it is a different medal than the one the people who ran the physical race got.  The virtual medal is silver, and the ribbon says virtual.  The in-person medal is gold.    So depending on how you look at it I've got 21 Boston marathons under my belt now.  And that would be my 18th in a row.  Tough habit to break. … Ollie the collie is back in training.  We're doing the “Good Citizen's” course.  This includes everything we've learned so far plus greeting people and other dogs.  I've been trying to get out for a walk with him every day on the leash.  He's still a struggle but he's getting nicer bit by bit.  He's such a smart, lovable dog.  Really handsome.  But crazy as a barrel full of monkeys.  Guess what? I booked some business travel this week.  I'm heading to Dallas. I may have two trips to Dallas this month.  How about that?  It's been almost 2 years.  Crazy.  I'm going have to learn how to travel all over again.  When I walk Ollie out in the woods I find trash.  I find face masks, which are the new cigarette butt.  I find tissues, which I'm not picking up.  I draw the line at used tissues.  But the other two things I find are grocery receipts and candy wrappers.  I get the grocery receipts.  They hand those to you at check out when your hands are full so you stuff them in an available pocket from which they jump when you go for your walk.  I don't get the candy wrappers.  I'm not talking chocolate bars.  I'm talking about hard candy and Lindt Truffles.  Those little, dense, evil balls of calories.  How does that happen? What's the scenario where you say, “Hey let's go for a hike! Hold on I'll get a pocket full of truffles!” I think it's people who are watching their step counter and when it hit 10,000 they scarf down a couple truffles as a reward.  It's ok.  I've got your back.  When sugar coma induced weakness hits and you drop those truffle wrappers I'll be there to pick them up for you.  Because I'm helpful like that. And as you are clutching your next handful of sinful chocolate balls, I'll see you out there. My Apocalypse show ->   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-467 – Holistic Health with Gina  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4467.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-467 of the RunRunLive Podcast.  How are we doing?  In today's show we are going to talk with a friend of mine Gina who has recently moved from her 9-5 job to being a holistic coach.  She's working with me as I try to build myself back into this new season of running.  Oh yeah, before I forget, it's my birthday.  And the supply chain must be really bad because I didn't' receive any gifts from you thousands of loyal friends out there… All those expensive gifts must be sitting in a container ship off Long Beach.  Hey, I know exactly where that is.  I've run by the Queen Mary a dozen times in the morning and out into that little marina with the break water there.  Nice weather there.  Too much cement and not enough trees for my liking though.  I bought myself a new Kindle Paperwhite.  I had one of the original Kindles and I really liked the form factor.  But it eventually went end of life and those evil bastards at Amazon sent over a software update that killed it.  That was a couple years ago.  It took me this long to recover from my pique.  I got a couple runs in this week. I went for a nice long 5+ miler with Ollie in the trails on Tuesday.  As much as I enjoyed it, I also made my knee mad and it's been achy since.  I'm running with Ollie in the fully leashed mode now.  I have him on the 6-foot leash and I try to make him run in a heel position beside me. It's a work in progress. He doesn't get why I wouldn't want to just run as fast as I can.  I spend most of the time correcting him.  He doesn't work with me and it throws me off balance.  Ollie would make a terrible guide dog.  All you'd see would be Ollie sprinting down the road with the severed arm of the Achilles athlete dragging behind him.  So – I'm a work in progress and Ollie is a work in progress and, let's face it, that's life, right?  Anyhow Gina has me doing a routine of foam rolling, stretching and core.  I've done this routine for the last coupe weeks.  And I do feel a bit of benefit in terms of my form and balance.  Now I'll try to load in some strengthening as well.  Start slow.  Build a good foundation.  In section one I'll share another presentation I did to my group about what we learned from experimenting with morning routines.  Apologies for the audio.  In section two I'm going to talk a little about apps.  … I'm not going to bore you with my whining about not being able to run.  Not being able to run bothers me.  It really does.  It feels like a loss.  Why?  Because running is more than running for us.  Running is art.  Running is a creative, spiritual act.  Running is prayer for us.  And when you lose your running you lose your prayer – and that's the loss.  And you can lose it not just by being physically injured.  You can still be capable of physically running and lose the prayer.  Lose the art.  You can lose that art by trying to do to much.  By turning that prayer into an industrial act. And I'm going to give you a gift.  I'm going to stick a short piece written and read by on a podcast that I listen to sometimes, called that has some deep and meaningful conversations.  For your long runs it will give you something to think about and I was stunned by this beautiful piece of writing today.  I don't own any of this and the links are in the show notes.  It's from an essay called “Oremus,” meaning, in Latin, “Let us pray.” “Prayer, like poetry, like breath, like our own names, has a fundamental rhythm in our bodies. It changes, it adapts, it varies from the canon. It sings, it swears, it is syncopated by the rhythm underneath the rhythm, the love underneath the love, the rhyme underneath the rhyme, the name underneath the name, the welcome underneath the welcome, the prayer beneath the prayer. So let us pick up the stones over which we stumble, friends, and build altars. Let us listen to the sound of breath in our bodies. Let us listen to the sounds of our own voices, of our own names, of our own fears. Let us name the harsh light and soft darkness that surround us. Let's claw ourselves out from the graves we've dug. Let's lick the earth from our fingers. Let us look up and out and around. The world is big and wide and wild and wonderful and wicked, and our lives are murky, magnificent, malleable, and full of meaning. Oremus. Let us pray.”   On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Fitness project presentation - … Gina Newton Thanks again Chris for having me!     Gina Newton is a spiritual and holistic lifestyle coach; Gina guides individuals to balance their personal energy.  After spending 20+ years in a high stress profession, Gina started Holistic Healing with Gina Marie which includes personal training specializing in pregnancy and postpartum care, private yoga, Reiki.  Gina works with people to heal in mind & body to feel their best!   Instagram: Facebook:    Section Two – Fitness Apps -   Outro Ok my friends we have holistically strengthened through the ed of episode 4-467 of the RunRunLive Podcast.  How do you feel?  More balanced.  Thanks Gina. Coming up for me is the Ayer Thanksgiving 5K.  Should be fun.  I know I can run 5K – so that won't be a problem.  The challenge will be to not get swept away in the race vibes and make promises my body can't deliver on!   Then on December 5th I have put a team in for the Mill Cities Relay.  It will be a hoot.  I'll take the broken-old-guy short leg and my old running buddies can divvy up the actual racing.  We are in the midst of kickstarting the old Groton Road Race after a 2-year hiatus.  Stay tuned for more on that but it will be in the spring. Speaking of the spring, they have opened early registration for the 2022 Boston Marathon at it's usual time and place on Patriots Day.  I could register if I was qualified.  But, I'm not. It makes me wonder whether I should keep pushing out this podcast if I'm not really competing anymore.  What's the benefit to you?  But for now I'll keep doing it.  Because I know that it helps someone.  It shows up at the right time and says the right thing for someone and that's my little rock creating ripples in the pond. I will tell you a story.  This week during my Fitness Project office hours I had a bunch of people show up and we talked about what we learned from the morning routines.     I have to tell you I was a little wary of putting myself out there in a work setting.  I set up this challenge for everyone in my group to get up at a fixed time for a week and do something.  I called it 5 at 5 or 5 at 6 or whatever you wanted to do.  Just get up, and do something you hadn't done before and report back to the team as you are doing it. Everyone listened politely. Some asked clarifying questions. Then Monday Morning came around and I committed to list 5 things I was grateful for each day in the morning for a week. That was my commitment.  I published it out to the team chat.  This was another scary moment.  But, I figured, what's the worse that can happen?  I'm ready to retire anyhow. Then, an amazing thing started to happen.  One by one people started chiming in with their morning projects.  And we got through the week with a heightened sense of comradery. Mission accomplished I thought.  Then I held my office hours and all these people showed up.  They told me how my project had kick started them into a fitness routine.  They told me what they had learned.  How they had tried to get up earlier and failed but then learned to simplify and take what they could get. They told me about how their new meditation practices had allowed them to carry that calm leadership into their days.  They told me how these projects had opened windows of connectivity to their spouses and children.  I was shocked and humbled.  Before we had this fitness call I was leading another call, earlier in the week.  And it wasn't going great.  I was getting anxious, and I know that you can't be anxious in these types of calls because it shows and it bleeds into the environment and poisons the room. And I thought to myself, “Wait.  Take a breath.  You are giving them a gift.  You are the gift.  Your knowledge, your leadership, your ownership is a gift.  You have no control over how they receive the gift.  If they choose not to take the gift, or not to appreciate the gift, that's on them.” And I relaxed.  And, right then and there, in the middle of this call, I reached for a yellow sticky and wrote “I give you my gift” on it to remind me.  This is my message to you.  You are only responsible for the gift.  Whether it is a podcast or a morning routine, you give the gift that you have, without fear.  You give your gift and let others take it.  Watch what happens.  Give a gift of a sincere thank you in every interaction you have today.  Give a gift of sincere praise in every interaction you have today. Those gifts will come back to you thousandfold. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-467 – Holistic Health with Gina  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4467.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-467 of the RunRunLive Podcast.  How are we doing?  In today's show we are going to talk with a friend of mine Gina who has recently moved from her 9-5 job to being a holistic coach.  She's working with me as I try to build myself back into this new season of running.  Oh yeah, before I forget, it's my birthday.  And the supply chain must be really bad because I didn't' receive any gifts from you thousands of loyal friends out there… All those expensive gifts must be sitting in a container ship off Long Beach.  Hey, I know exactly where that is.  I've run by the Queen Mary a dozen times in the morning and out into that little marina with the break water there.  Nice weather there.  Too much cement and not enough trees for my liking though.  I bought myself a new Kindle Paperwhite.  I had one of the original Kindles and I really liked the form factor.  But it eventually went end of life and those evil bastards at Amazon sent over a software update that killed it.  That was a couple years ago.  It took me this long to recover from my pique.  I got a couple runs in this week. I went for a nice long 5+ miler with Ollie in the trails on Tuesday.  As much as I enjoyed it, I also made my knee mad and it's been achy since.  I'm running with Ollie in the fully leashed mode now.  I have him on the 6-foot leash and I try to make him run in a heel position beside me. It's a work in progress. He doesn't get why I wouldn't want to just run as fast as I can.  I spend most of the time correcting him.  He doesn't work with me and it throws me off balance.  Ollie would make a terrible guide dog.  All you'd see would be Ollie sprinting down the road with the severed arm of the Achilles athlete dragging behind him.  So – I'm a work in progress and Ollie is a work in progress and, let's face it, that's life, right?  Anyhow Gina has me doing a routine of foam rolling, stretching and core.  I've done this routine for the last coupe weeks.  And I do feel a bit of benefit in terms of my form and balance.  Now I'll try to load in some strengthening as well.  Start slow.  Build a good foundation.  In section one I'll share another presentation I did to my group about what we learned from experimenting with morning routines.  Apologies for the audio.  In section two I'm going to talk a little about apps.  … I'm not going to bore you with my whining about not being able to run.  Not being able to run bothers me.  It really does.  It feels like a loss.  Why?  Because running is more than running for us.  Running is art.  Running is a creative, spiritual act.  Running is prayer for us.  And when you lose your running you lose your prayer – and that's the loss.  And you can lose it not just by being physically injured.  You can still be capable of physically running and lose the prayer.  Lose the art.  You can lose that art by trying to do to much.  By turning that prayer into an industrial act. And I'm going to give you a gift.  I'm going to stick a short piece written and read by on a podcast that I listen to sometimes, called that has some deep and meaningful conversations.  For your long runs it will give you something to think about and I was stunned by this beautiful piece of writing today.  I don't own any of this and the links are in the show notes.  It's from an essay called “Oremus,” meaning, in Latin, “Let us pray.” “Prayer, like poetry, like breath, like our own names, has a fundamental rhythm in our bodies. It changes, it adapts, it varies from the canon. It sings, it swears, it is syncopated by the rhythm underneath the rhythm, the love underneath the love, the rhyme underneath the rhyme, the name underneath the name, the welcome underneath the welcome, the prayer beneath the prayer. So let us pick up the stones over which we stumble, friends, and build altars. Let us listen to the sound of breath in our bodies. Let us listen to the sounds of our own voices, of our own names, of our own fears. Let us name the harsh light and soft darkness that surround us. Let's claw ourselves out from the graves we've dug. Let's lick the earth from our fingers. Let us look up and out and around. The world is big and wide and wild and wonderful and wicked, and our lives are murky, magnificent, malleable, and full of meaning. Oremus. Let us pray.”   On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Fitness project presentation - … Gina Newton Thanks again Chris for having me!     Gina Newton is a spiritual and holistic lifestyle coach; Gina guides individuals to balance their personal energy.  After spending 20+ years in a high stress profession, Gina started Holistic Healing with Gina Marie which includes personal training specializing in pregnancy and postpartum care, private yoga, Reiki.  Gina works with people to heal in mind & body to feel their best!   Instagram: Facebook:    Section Two – Fitness Apps -   Outro Ok my friends we have holistically strengthened through the ed of episode 4-467 of the RunRunLive Podcast.  How do you feel?  More balanced.  Thanks Gina. Coming up for me is the Ayer Thanksgiving 5K.  Should be fun.  I know I can run 5K – so that won't be a problem.  The challenge will be to not get swept away in the race vibes and make promises my body can't deliver on!   Then on December 5th I have put a team in for the Mill Cities Relay.  It will be a hoot.  I'll take the broken-old-guy short leg and my old running buddies can divvy up the actual racing.  We are in the midst of kickstarting the old Groton Road Race after a 2-year hiatus.  Stay tuned for more on that but it will be in the spring. Speaking of the spring, they have opened early registration for the 2022 Boston Marathon at it's usual time and place on Patriots Day.  I could register if I was qualified.  But, I'm not. It makes me wonder whether I should keep pushing out this podcast if I'm not really competing anymore.  What's the benefit to you?  But for now I'll keep doing it.  Because I know that it helps someone.  It shows up at the right time and says the right thing for someone and that's my little rock creating ripples in the pond. I will tell you a story.  This week during my Fitness Project office hours I had a bunch of people show up and we talked about what we learned from the morning routines.     I have to tell you I was a little wary of putting myself out there in a work setting.  I set up this challenge for everyone in my group to get up at a fixed time for a week and do something.  I called it 5 at 5 or 5 at 6 or whatever you wanted to do.  Just get up, and do something you hadn't done before and report back to the team as you are doing it. Everyone listened politely. Some asked clarifying questions. Then Monday Morning came around and I committed to list 5 things I was grateful for each day in the morning for a week. That was my commitment.  I published it out to the team chat.  This was another scary moment.  But, I figured, what's the worse that can happen?  I'm ready to retire anyhow. Then, an amazing thing started to happen.  One by one people started chiming in with their morning projects.  And we got through the week with a heightened sense of comradery. Mission accomplished I thought.  Then I held my office hours and all these people showed up.  They told me how my project had kick started them into a fitness routine.  They told me what they had learned.  How they had tried to get up earlier and failed but then learned to simplify and take what they could get. They told me about how their new meditation practices had allowed them to carry that calm leadership into their days.  They told me how these projects had opened windows of connectivity to their spouses and children.  I was shocked and humbled.  Before we had this fitness call I was leading another call, earlier in the week.  And it wasn't going great.  I was getting anxious, and I know that you can't be anxious in these types of calls because it shows and it bleeds into the environment and poisons the room. And I thought to myself, “Wait.  Take a breath.  You are giving them a gift.  You are the gift.  Your knowledge, your leadership, your ownership is a gift.  You have no control over how they receive the gift.  If they choose not to take the gift, or not to appreciate the gift, that's on them.” And I relaxed.  And, right then and there, in the middle of this call, I reached for a yellow sticky and wrote “I give you my gift” on it to remind me.  This is my message to you.  You are only responsible for the gift.  Whether it is a podcast or a morning routine, you give the gift that you have, without fear.  You give your gift and let others take it.  Watch what happens.  Give a gift of a sincere thank you in every interaction you have today.  Give a gift of sincere praise in every interaction you have today. Those gifts will come back to you thousandfold. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-466 – John from Sqoosh  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4466.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-466 of the RunRunLive Podcast.  It finally turned to the nice cool fall weather this week.  The leaves are falling.  I've done a couple of easy runs out on the trails this week with Ollie.  The knee is ok, but I'm in such poor shape that it's hard to tell.  Everything hurts so a little extra pain doesn't really stand out. But I have a plan. Of course I have a plan.  I'm consulting with a friend of mine to start building abase of core strength and balance that I can leverage to come back healthy.  I'll talk a little bit today about how to treat these seasonal transitions where your body is talking to you.  It's marathon season.  I watched all the folks running the big events like Boston and Chicago and London. Great job everyone.   People were really emotional at these races after waiting so long to run in person.  I forget how important and impactful getting to Boston can be for people.  People ask me if I ran.  I don't know how to answer.  I completed the distance.  I did not run the course on the day.  I  ran loops over in my home town of Groton on Sunday morning.  I ran a 30 second run, 30 second walk cadence and ended up with a time of 5:05ish.  So I guess, technically I ran.  My friends came out and joined me for the first lap.  Tim hung in for the second lap.  I did 5 laps of different lengths and sizes.  I'm not a very prescriptive person.  I just show up and run.  I know roughly what distance the loops are from the town hall in Groton.  I was aiming for 5 plus miles each.  That seemed like a good distance at that pace so I could have a refuel every 80-90 minutes.  The weather was cool, but oddly humid.  I carried one of the soft bottles in my vest.  I did not take Ollie.  I ended up coming back from the 4th loop at 23 miles and change, so to keep it simple I just did that last 3 miles as an out and back on the rail trail.  I won't lie, my legs were not happy with me for the last 10 miles.  That 4th loop ended up being 6ish miles and ran out of water.  But, with the 30-30 cadence I was able to pick up my feet and move each time and did not suffer unduly.  I wasn't' really sore the next days either.  I did see others out on the rail trail who were obviously running their own virtual races.  I listened through some podcasts and had a nice long thoughtful outing.  For nutrition I had a handful of dates.  I had water and a change of shirts and hat at my truck.  It worked out without much fuss.  I was pretty beat up at the end. Felt like I had run a marathon.  So – there ya go – for the veteran runner – you can complete a marathon on zero training using a 30-30 run-walk.  Today we talk to John from Squoosh bands.  It's an interesting interview.  John is really tied in with my friend Kevin over at the Extra Mile Podcast.  In section one we'll talk about the mindful crux of determining what to do in the later seasons of your running life.  In section two I'm going to do an old-man rant on hustle culture.  I love this fall weather, don't you?  Of course it's only fall weather in this hemisphere. We are moving into a stressful period of our lives. These few weeks before the holidays tend to be very busy and can be overwhelming. Remember to be mindful.  Straighten up.  Relax your shoulders and jaw.  Bring your head high like the top of your head is being pulled up into the sky. Take a deep breath.  Fill your whole abdomen, all the way down to your belly.  Hold it for a count of two and feel the peace and energy in your body. Let it out slowly. Feel gratitude for that simple act. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Seasons -   … John Fournier Re; social media we're on  Instagram: @sQoosh        Twitter: @sQoosh1      Facebook: sQoosh sweatbands    Here's our website:   and also our link on etsy (for custom sweatbands for runners)     Blurb,   sQoosh is the first sweatband designed by and for runners. It's non constricting, won't stay saturated, they're super lightweight, cool & soft. Worn on wrist, fist or palm. Easily zaps sweat out of your eyes/face (wipes runny noses in winter) plus when it fills with moisture- just sQoosh it out.    We're running an October special too (attach) Free pink ribbon with order.    . Let me know anything else you'd like Plus ... What's a good mailing address and I'll send something up to you (if you have a logo you'd like I can personalize it for you)  -Johnny     John Fournier Owner: sQoosh Products 1410 Holly Dr Amelia Isl Fl 32034 904-624-3251                        Mt 6:33                Section Two – Hustle Culture -   Outro Ok my friends we have squooshed through the ed of episode 4-466 of the RunRunLive Podcast.  Squish. Squoosh.    So – what's the future hold?  Well, Here's my current plan.  I've signed up for the Thanksgiving 5k.  I'm also outing team in for the Mill cities relay.  I need a couple over 50 men for that team if any of you locals are interested, it's the first week of December. I'm running, not walk-running, running 2-3 times a week now.  Just easy.  I'm going to go back to the heart chest strap to get a better handle on my HR so I can stay in zone 2 for all this preliminary work.  I'm working with a friend of mine, Gina, on rebuilding my core strength and balance.  I may drop my gym membership, because this is all going to be body-weight and yoga.  The gym served its purpose this summer.  Letting me feel my oats. Get some muscle bulk and testosterone.  By the way ‘feel your oats' is an American saying.  It refers to how frisky horses get after you feed them.  I am grateful for that interlude.  Now it's time to transition to something else.  It's also getting past bike weather up here.  We'll still keep riding.  We go out until the snow and ice stops us.  I don't want to put boundaries on what I can do, or still do.  I think your body is strong and amazing and will do far more than you think.  At the same time I want to be smart and not abusive in this new season.  Ollie is doing fine.  I took him to the vet this week for his checkup and shots.  He got a clean bill of health.  I'm practicing running on leash with him.  It's a struggle some times but I think eventually we'll come to some sort of agreement, he and I.  I signed him up for the second course of dog-stuff training.  Frankly I think it's worth it just to get him out of the house.  … As we head into this stressful time of year remember to stay centered.  Remember to be in the now.  Let's practice, shall we.  Straighten up again.  Smile.  Take in that deep breath, hold it for a second and let it out slowly. You can do anything, You can be anything, You have the power.  You are a good person, You add value to this world, You are loved. You do what is right for you, your family, and your friends with no regrets. … Your life is magical, You are unimaginably powerful Your life is beautiful, fair, rich, abundant, and filled with meaning … Your body is strong.  You have all the strength You need to do the things that You want to do. You are worthy. You are unique. You are loved. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-466 – John from Sqoosh  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4466.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-466 of the RunRunLive Podcast.  It finally turned to the nice cool fall weather this week.  The leaves are falling.  I've done a couple of easy runs out on the trails this week with Ollie.  The knee is ok, but I'm in such poor shape that it's hard to tell.  Everything hurts so a little extra pain doesn't really stand out. But I have a plan. Of course I have a plan.  I'm consulting with a friend of mine to start building abase of core strength and balance that I can leverage to come back healthy.  I'll talk a little bit today about how to treat these seasonal transitions where your body is talking to you.  It's marathon season.  I watched all the folks running the big events like Boston and Chicago and London. Great job everyone.   People were really emotional at these races after waiting so long to run in person.  I forget how important and impactful getting to Boston can be for people.  People ask me if I ran.  I don't know how to answer.  I completed the distance.  I did not run the course on the day.  I  ran loops over in my home town of Groton on Sunday morning.  I ran a 30 second run, 30 second walk cadence and ended up with a time of 5:05ish.  So I guess, technically I ran.  My friends came out and joined me for the first lap.  Tim hung in for the second lap.  I did 5 laps of different lengths and sizes.  I'm not a very prescriptive person.  I just show up and run.  I know roughly what distance the loops are from the town hall in Groton.  I was aiming for 5 plus miles each.  That seemed like a good distance at that pace so I could have a refuel every 80-90 minutes.  The weather was cool, but oddly humid.  I carried one of the soft bottles in my vest.  I did not take Ollie.  I ended up coming back from the 4th loop at 23 miles and change, so to keep it simple I just did that last 3 miles as an out and back on the rail trail.  I won't lie, my legs were not happy with me for the last 10 miles.  That 4th loop ended up being 6ish miles and ran out of water.  But, with the 30-30 cadence I was able to pick up my feet and move each time and did not suffer unduly.  I wasn't' really sore the next days either.  I did see others out on the rail trail who were obviously running their own virtual races.  I listened through some podcasts and had a nice long thoughtful outing.  For nutrition I had a handful of dates.  I had water and a change of shirts and hat at my truck.  It worked out without much fuss.  I was pretty beat up at the end. Felt like I had run a marathon.  So – there ya go – for the veteran runner – you can complete a marathon on zero training using a 30-30 run-walk.  Today we talk to John from Squoosh bands.  It's an interesting interview.  John is really tied in with my friend Kevin over at the Extra Mile Podcast.  In section one we'll talk about the mindful crux of determining what to do in the later seasons of your running life.  In section two I'm going to do an old-man rant on hustle culture.  I love this fall weather, don't you?  Of course it's only fall weather in this hemisphere. We are moving into a stressful period of our lives. These few weeks before the holidays tend to be very busy and can be overwhelming. Remember to be mindful.  Straighten up.  Relax your shoulders and jaw.  Bring your head high like the top of your head is being pulled up into the sky. Take a deep breath.  Fill your whole abdomen, all the way down to your belly.  Hold it for a count of two and feel the peace and energy in your body. Let it out slowly. Feel gratitude for that simple act. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Seasons -   … John Fournier Re; social media we're on  Instagram: @sQoosh        Twitter: @sQoosh1      Facebook: sQoosh sweatbands    Here's our website:   and also our link on etsy (for custom sweatbands for runners)     Blurb,   sQoosh is the first sweatband designed by and for runners. It's non constricting, won't stay saturated, they're super lightweight, cool & soft. Worn on wrist, fist or palm. Easily zaps sweat out of your eyes/face (wipes runny noses in winter) plus when it fills with moisture- just sQoosh it out.    We're running an October special too (attach) Free pink ribbon with order.    . Let me know anything else you'd like Plus ... What's a good mailing address and I'll send something up to you (if you have a logo you'd like I can personalize it for you)  -Johnny     John Fournier Owner: sQoosh Products 1410 Holly Dr Amelia Isl Fl 32034 904-624-3251                        Mt 6:33                Section Two – Hustle Culture -   Outro Ok my friends we have squooshed through the ed of episode 4-466 of the RunRunLive Podcast.  Squish. Squoosh.    So – what's the future hold?  Well, Here's my current plan.  I've signed up for the Thanksgiving 5k.  I'm also outing team in for the Mill cities relay.  I need a couple over 50 men for that team if any of you locals are interested, it's the first week of December. I'm running, not walk-running, running 2-3 times a week now.  Just easy.  I'm going to go back to the heart chest strap to get a better handle on my HR so I can stay in zone 2 for all this preliminary work.  I'm working with a friend of mine, Gina, on rebuilding my core strength and balance.  I may drop my gym membership, because this is all going to be body-weight and yoga.  The gym served its purpose this summer.  Letting me feel my oats. Get some muscle bulk and testosterone.  By the way ‘feel your oats' is an American saying.  It refers to how frisky horses get after you feed them.  I am grateful for that interlude.  Now it's time to transition to something else.  It's also getting past bike weather up here.  We'll still keep riding.  We go out until the snow and ice stops us.  I don't want to put boundaries on what I can do, or still do.  I think your body is strong and amazing and will do far more than you think.  At the same time I want to be smart and not abusive in this new season.  Ollie is doing fine.  I took him to the vet this week for his checkup and shots.  He got a clean bill of health.  I'm practicing running on leash with him.  It's a struggle some times but I think eventually we'll come to some sort of agreement, he and I.  I signed him up for the second course of dog-stuff training.  Frankly I think it's worth it just to get him out of the house.  … As we head into this stressful time of year remember to stay centered.  Remember to be in the now.  Let's practice, shall we.  Straighten up again.  Smile.  Take in that deep breath, hold it for a second and let it out slowly. You can do anything, You can be anything, You have the power.  You are a good person, You add value to this world, You are loved. You do what is right for you, your family, and your friends with no regrets. … Your life is magical, You are unimaginably powerful Your life is beautiful, fair, rich, abundant, and filled with meaning … Your body is strong.  You have all the strength You need to do the things that You want to do. You are worthy. You are unique. You are loved. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-465 – Murray – Modern Meditation  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4465.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-465 of the RunRunLive Podcast.  Today we talk with Murray about a bunch of stuff.  He's written a new book on modern meditations, which impresses me as one of those great books to help you with your morning practices.  This weekend is the Chicago Marathon and Monday is the Boston Marathon.   There are a bunch of people who are running both.  Which is probably a once in a lifetime opportunity.  This being the big collection of races that were postponed from the spring into the fall by Covid. It looks like Chicago is going to be a little warm.  Remember the old rule of thumb says you should run 5 seconds per mile slower for every five degrees over 70.  Like most old rules of thumb this probably more anecdotal than scientific advice. I will be running, well kinda running, my Boston virtual Sunday.  I'm going to Run-walk it using the Galloway method and an 30-30 cadence.  Meaning 30 seconds of running, and 30 seconds of walking.  The knee seems to be responding well.  Hopefully I don't hurt it with this escapade. If it still feels good I can start ramping my training back up, but one thing at a time. In section one I'll share what I've learned using run-walk to work through my injured knee.  In section two I'm going to dust off an old piece about how to successfully implement change in your life. … It's still pretty warm up here in New England.   The temps are only going down into the 50's at night and it's still raining a lot.  Which means My garden is still kicking along with some odds and ends.  I've got one last Swiss Chard that is providing some salad.  Some robust Parsley as well.  A couple green tomatoes – we'll see if they ripen up before the frost.   I've got lots of mint and I've been thinking about drying it out for winter use.  I've got some Brussel sprouts, but the cabbage worms are in them badly – so I'm not sure if I'll ever get anything out of them.  My Zinnias are going strong, so is the second crop of raspberries.  I cut the sunflowers and was attempting to dry them in a box but they got all moldy and had to be recycled.  I ended up eating all the apples off the tree.  There were a lot. I was eating like 6 a day.  I did make a pie and a crisp as well.  Towards the end I was sharing them with yellow jackets. These are the local angry bees.  I never realized this but they actually eat into the ripe apples on the tree.  They dig little channels in them.  And finally – Ollie Wollie the Killer Collie graduated from K9 training with his certificate in basic dog stuff.  Which was great.  Yvonne was able to join me for every session so we got a consistency of training.  He's not perfect, but he's 87% better.  I can have him on the leash and he behaves.  He waits patiently for the release command before going through the door.  He has his own mat that is his ‘place' that we can put him on and he'll stay on it. And I've been run-walking with him on leash and he's pretty good with that.  He really likes to pull though so it's a constant battle.  It just goes to show you.  Even old dogs can learn new tricks. On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Run-Walk - … Murray Du Plessis   Murray Du Plessis has studied and taught meditation for fifteen years and assisted the running of meditation centers in England, Burundi, Namibia, and South Africa. He has an MA in English education and is currently an assistant professor of English at Daegu University. He lives in Gyeongsan, South Korea, and is the author of Modern Meditations: 101 Ways to Slow Down and Connect to Spirit.  Here is the Amazon link to my book: Modern Meditations: 101 Ways to Slow Down & Connect to Spirit: du Plessis, Murray: 9780738768359: Amazon.com: Books Modern Meditations: 101 Ways to Slow Down & Connect to Spirit [du Plessis, Murray] on Amazon.com. *FREE* shipping on qualifying offers. Modern Meditations: 101 Ways to Slow Down & Connect to Spirit Section Two – Life Change -   Outro Ok my friends we have meditated 101 times through the ed of episode 4-465 of the RunRunLive Podcast.  Ohmmmm….   I'm still going to the gym.  Twice a week.  I do arms and shoulders one day and chest, back and abs the second. I'm not going down to the pond to swim anymore.  I've decided I don't want to.  I may swim at the gym, but swimming is kind of a high maintenance activity.  Instead, I've been run-walking 3 miles or so 3 times a week.   I'm still biking, but not this week because I'm in my taper, kinda.  I've been throwing in some yoga to try to loosen up a bit.   When I'm at the gym, after my weight sets, I roll out the mat in this other room where they do the classes.  Usually I have it all to myself.  So I can get into my bare feet and relax into a yoga session without bothering anyone. This Friday night, I was just finishing up my yoga and the kid came in to turn out the lights.  I always forget they close early on Fridays.  If he hadn't seen me I would have been locked in! I have mixed feelings about the marathon on Monday.  I see the people checking in and taking pictures at the finish line.  I remember that electric feeling of being there after 4-5 months of hard work.  Lean and nervous and ready to go.  I am very far away from that fitness right now.  Like I said.  Mixed feelings.  I do have another race on the calendar.  The Mill Cities Relay is ON for December 5th.  I'm putting in a team of my old running buddies.   If I come out of the Boston virtual healthy I'll see if I cant start slowly ramping it back up. Train for something in the spring. So that's it my friends.  Mixed feelings and some ennui this fall racing season.  Now my challenge is to turn those mixed feelings into a spark of hope an get back on the training wagon.  The first time I ran Chicago was in 1998.  I was hoping to go sub 3-hours there after coming off a 3:06 Boston.  It didn't come to pass because I got called away on a business trip to London that sidelined my training.   I ran ok, crashed a little at the end and missed my qualifying time.  That was 23 years ago. How time flies.  That's a lesson for all of us.  Appreciate what you're doing today.  In the blink of an eye it will be a memory.  Take time to breath in the gratitude. Take time to breathe out the love. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-465 – Murray – Modern Meditation  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4465.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-465 of the RunRunLive Podcast.  Today we talk with Murray about a bunch of stuff.  He's written a new book on modern meditations, which impresses me as one of those great books to help you with your morning practices.  This weekend is the Chicago Marathon and Monday is the Boston Marathon.   There are a bunch of people who are running both.  Which is probably a once in a lifetime opportunity.  This being the big collection of races that were postponed from the spring into the fall by Covid. It looks like Chicago is going to be a little warm.  Remember the old rule of thumb says you should run 5 seconds per mile slower for every five degrees over 70.  Like most old rules of thumb this probably more anecdotal than scientific advice. I will be running, well kinda running, my Boston virtual Sunday.  I'm going to Run-walk it using the Galloway method and an 30-30 cadence.  Meaning 30 seconds of running, and 30 seconds of walking.  The knee seems to be responding well.  Hopefully I don't hurt it with this escapade. If it still feels good I can start ramping my training back up, but one thing at a time. In section one I'll share what I've learned using run-walk to work through my injured knee.  In section two I'm going to dust off an old piece about how to successfully implement change in your life. … It's still pretty warm up here in New England.   The temps are only going down into the 50's at night and it's still raining a lot.  Which means My garden is still kicking along with some odds and ends.  I've got one last Swiss Chard that is providing some salad.  Some robust Parsley as well.  A couple green tomatoes – we'll see if they ripen up before the frost.   I've got lots of mint and I've been thinking about drying it out for winter use.  I've got some Brussel sprouts, but the cabbage worms are in them badly – so I'm not sure if I'll ever get anything out of them.  My Zinnias are going strong, so is the second crop of raspberries.  I cut the sunflowers and was attempting to dry them in a box but they got all moldy and had to be recycled.  I ended up eating all the apples off the tree.  There were a lot. I was eating like 6 a day.  I did make a pie and a crisp as well.  Towards the end I was sharing them with yellow jackets. These are the local angry bees.  I never realized this but they actually eat into the ripe apples on the tree.  They dig little channels in them.  And finally – Ollie Wollie the Killer Collie graduated from K9 training with his certificate in basic dog stuff.  Which was great.  Yvonne was able to join me for every session so we got a consistency of training.  He's not perfect, but he's 87% better.  I can have him on the leash and he behaves.  He waits patiently for the release command before going through the door.  He has his own mat that is his ‘place' that we can put him on and he'll stay on it. And I've been run-walking with him on leash and he's pretty good with that.  He really likes to pull though so it's a constant battle.  It just goes to show you.  Even old dogs can learn new tricks. On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Run-Walk - … Murray Du Plessis   Murray Du Plessis has studied and taught meditation for fifteen years and assisted the running of meditation centers in England, Burundi, Namibia, and South Africa. He has an MA in English education and is currently an assistant professor of English at Daegu University. He lives in Gyeongsan, South Korea, and is the author of Modern Meditations: 101 Ways to Slow Down and Connect to Spirit.  Here is the Amazon link to my book: Modern Meditations: 101 Ways to Slow Down & Connect to Spirit: du Plessis, Murray: 9780738768359: Amazon.com: Books Modern Meditations: 101 Ways to Slow Down & Connect to Spirit [du Plessis, Murray] on Amazon.com. *FREE* shipping on qualifying offers. Modern Meditations: 101 Ways to Slow Down & Connect to Spirit Section Two – Life Change -   Outro Ok my friends we have meditated 101 times through the ed of episode 4-465 of the RunRunLive Podcast.  Ohmmmm….   I'm still going to the gym.  Twice a week.  I do arms and shoulders one day and chest, back and abs the second. I'm not going down to the pond to swim anymore.  I've decided I don't want to.  I may swim at the gym, but swimming is kind of a high maintenance activity.  Instead, I've been run-walking 3 miles or so 3 times a week.   I'm still biking, but not this week because I'm in my taper, kinda.  I've been throwing in some yoga to try to loosen up a bit.   When I'm at the gym, after my weight sets, I roll out the mat in this other room where they do the classes.  Usually I have it all to myself.  So I can get into my bare feet and relax into a yoga session without bothering anyone. This Friday night, I was just finishing up my yoga and the kid came in to turn out the lights.  I always forget they close early on Fridays.  If he hadn't seen me I would have been locked in! I have mixed feelings about the marathon on Monday.  I see the people checking in and taking pictures at the finish line.  I remember that electric feeling of being there after 4-5 months of hard work.  Lean and nervous and ready to go.  I am very far away from that fitness right now.  Like I said.  Mixed feelings.  I do have another race on the calendar.  The Mill Cities Relay is ON for December 5th.  I'm putting in a team of my old running buddies.   If I come out of the Boston virtual healthy I'll see if I cant start slowly ramping it back up. Train for something in the spring. So that's it my friends.  Mixed feelings and some ennui this fall racing season.  Now my challenge is to turn those mixed feelings into a spark of hope an get back on the training wagon.  The first time I ran Chicago was in 1998.  I was hoping to go sub 3-hours there after coming off a 3:06 Boston.  It didn't come to pass because I got called away on a business trip to London that sidelined my training.   I ran ok, crashed a little at the end and missed my qualifying time.  That was 23 years ago. How time flies.  That's a lesson for all of us.  Appreciate what you're doing today.  In the blink of an eye it will be a memory.  Take time to breath in the gratitude. Take time to breathe out the love. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-464 – Coach Chris Twiggs  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4464.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Zero Prostate Cancer 2021 Boston - Intro: Hello my friends and welcome to episode 4-464 of the RunRunLive Podcast.  Let's see if I can get this one out on time! Today we have the legendary coach Chris Twiggs on for a chat.  I met Coach Twiggs down at the Bird in Hand Half Marathon.  He is the head coach for Jeff Galloway's running program.  Chris is a high-level marathoner and ultramarathoner in his own right, and it was interesting to me to compare and contrast the Galloway athletes that he coaches to the traditional training modalities.  The net-net of it is that runners, whether they are the elites, the age groupers, the 100-mile-a-weekers, the casual athletes, the back of the packers – we are all as passionate about our sport and as curious about our training.  And in section one, since we have a lot of new runners in the world these days, with basic questions, … I'm going to give you piece on how to get started from scratch.  But – what you're going to be really excited about is that I'll start you out with a garden update and an Ollie update.  Here's why.  When I meet folks who have listened to my podcast, this podcast, do you know what they ask me?  What they want to know?  Is it about training tips?  Is it about race adventures?  No.  They want to know how my garden is doing.  And they want to know about Ollie my crazy border collie.  So, I'm going to lean in! First the garden.  It was an interesting year.  We had some successes and some not-so-successes.  My tomatoes struggled because there was an epidemic of some sort of tomato disease this year in my area that caused all the leaves to turn brown and wither – they call it “Tomato Blight”.  It's because the weather has been so wet and gloomy this summer.  I feel like I'm living in Seattle. Basically, you have to plan any outdoor activity around the next rains storm.  It's not a 100% bad thing.  Lawns are nice and green.  I never had to water.  As a matter of fact, I mixed up a bucket of fertilizer-water in June and have not had to refill it.  The rain just keeps topping it off as I use it.  I did get some splendid heirloom tomatoes.   These nice golden tomatoes with red veins that were incredibly scrumptious with a little goat cheese.  Yummy.  It wasn't a total loss. Yvonne made me plant onions, even though I told her onions don't grow in my garden, and they didn't.  I also had a fun experiment where I planted a bunch of old, sprouted potatoes in my compost bin.  They grew like gangbusters, until something discovered how yummy they were and ate them all up.  The composting process is amazing with all this rain.  It turned 4 feet of leaves and waste into a foot of soil that I'll get to spread next year.  I had a very robust crop of peas.  So much so that I just gave up on harvesting them after a couple weeks.  They are a pain to shell.  Same with the Beans.  I harvested a couple times but ran out of energy. Same with the red raspberries that are now in their second fruiting, and I can't keep up.    I had a great crop of lettuces early again because of all the rain, which was great, except for having to share them with slugs.  I had a good crop oof kale until the worms got them.  I had an outstanding crop of green squash and zucchini.  Barely kept up for all of June and July.  My herbs were all very stout.  I especially enjoyed the invasive mint plants this year for making tea in my home office.  I got a fair amount of cucumbers.  And a reasonable amount of these yellow semi-hot peppers.  But, my real successes were zinnias and sunflowers.  I had never before been able to grow a single sunflower.  The chipmunks love the seeds and dig them out.  I tried putting chicken wire down and they got through that.  I tried sprouting them first but they just ate the sprouts.  This year I built a little hot-house frame and grew them in peat pots.  I let them get a foot tall before planting the whole pot into the garden.  Sunflowers don't like to be transplanted so you have to plant the whole pot.  These sunflowers were the Russian Giant variety and they got 8 feet tall and had great big happy flowers.  I have now harvested them and will see if I can get some seeds to eat.  The zinnias were a mistake.  My daughter started them and gave them to me thinking they were peppers.  But they were zinnias, they grew to be six feet tall and are covered with flowers.  Orange, pink, red – just wonderful to cut and bring in the house for a little liveliness of décor in the kitchen.  Now, I will present to you my other reasonable success this year.  First I'll tell you a story.  In the book “ he tells the story of the establishment of the modern state of Israel.   When the settlers were establishing the first Kibbutz, they raised pigs.  Since pigs are not kosher, when they talked about the pigs or listed them in inventory they referred to them as “Turkeys”. Which brings me to my last reasonable success on my garden.   My Columbian Tomatoes.  Now I used to grow the old varieties of these Columbian tomatoes, back in the 70's when it was illegal to do so.  Now in Massachusetts the Columbian Tomatoes are legal to grow for personal purposes.  I bought 20 seeds of a variety of these tomatoes, whimsically called “Purple Kush”.   Don't get me wrong, I don't eat these tomatoes anymore, I just like to grow them. About 15 of them sprouted.  I gave 10 away to friends.  I planted 5 in my garden.  2 survived. But, here we are at the end of September and they are quite vigorous.  They are like little Christmas trees.  About 3-4 feet tall and you can smell them 20 feet away.  I'm not going to try to bring them inside the house.  I'll harvest them when the frost is approaching and hang them in my attic to dry.  If any of you out there have a hankering for Columbian Tomato casserole send me a note. I hear they make excellent baked goods. Oh – and apples.  I've got a tree full of apples.  I've made apple sauce.  I'm eating 6 apples a day.  I'm going to turn into an apple.  That's your garden update.  How was it?  Everything you hoped it would be? OK – In section two I'm going to talk about the supply chain because it's on the top of everyone's mind. But – like I said – in section one I'll talk about starting from scratch.  Here's the thing. I told you I'm doing a fitness project at work.  I leaned in.  Because of that I'm getting these types of questions.  And it's fun and rewarding to be able to answer them.  By leaning in I'm getting rewarded.  Find something you can lean in on and see what comes back to you as a result! On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Starting from scratch -   … Chris Twiggs Chris Twiggs As Chief Training Officer at Galloway Training, Chris Twiggs has mentored and coached thousands of runners in local Galloway Training Programs, Galloway Customized Training Plans, and Galloway Charity Partners. Chris is an RRCA Certified Coach, Boston Marathon Qualifier, Ironman distance triathlete, and accomplished ultra-runner (15x Hardrock 100 finisher). He serves on the board of The DONNA Foundation, helping to put on the nation's only marathon dedicated to finishing breast cancer. He also works with dozens of races around the country to provide Galloway Pacers, helping to run/walk/run participants to the finish line with smiles on their faces.   Twitter - @Ctwiggs Instagram - @christwiggs Email -  Section Two – Supply Chain - Outro   Ok my friends we have run-walked through the end of episode 4-464 of the RunRunLive Podcast.  Quick updates for you.  My Apocalypse podcast is in it's second season and doing well.  I'm having a lot of fun with that. I haven't been running, but I have been volunteering for races. I volunteered for Wapack and last weekend the local 5K.  Funny story.  The race director is a local guy, used to be the track coach and a pretty good IronMan.  When I saw the email I responded that I could help out.  And, of course, since he knows me, he ended up putting me in charge of the course marshals!  Remember what I told you.  Somewhere near you is a local race that needs your help.  So, that was fun.    I promised an Ollie Wollie update.  We've been through 4 session at K9 now.  Both my wife and I are going which is great.  He's doing really well.  One of the best things is that he's learned to wait at the door for me to go through it and give him the release command.  He's a lot better on the lease.  He sits and stays very well. They don't do treat training at K9.  They are all about the Martingale collar, which is a choke collar.  You correct the dog by giving them a pop on the choke collar.  It doesn't hurt the dog, but it gets his attention.  He's doing great and I think it's giving him confidence.  I had him out in some pretty busy places today and he responded well.  Next week We have a conversation with Murray, one of our runner friends, who is a South African, teaching English in Korea and has written a book about meditation.  To take you out I'll give you an opportunity to do some good!  I'm going to run-walk the virtual Boston Marathon this year for Zero the organization to end prostate cancer.  Since I've got so many people in my life that have been impacted by this stupid disease.  I've set up a page you can donate at.  And since they let you set up a vanity URL I created one that I'm quite proud of And I'm going to put it here at the end of the show so you can go there and do it now. Even if you've just come in from your run, and you're all sweaty, and you can't sit donw at the computer without ruining the chair.  Grab a towel.  Think about all the dads and brother and friends.  And click that link. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-464 – Coach Chris Twiggs  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4464.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Zero Prostate Cancer 2021 Boston - Intro: Hello my friends and welcome to episode 4-464 of the RunRunLive Podcast.  Let's see if I can get this one out on time! Today we have the legendary coach Chris Twiggs on for a chat.  I met Coach Twiggs down at the Bird in Hand Half Marathon.  He is the head coach for Jeff Galloway's running program.  Chris is a high-level marathoner and ultramarathoner in his own right, and it was interesting to me to compare and contrast the Galloway athletes that he coaches to the traditional training modalities.  The net-net of it is that runners, whether they are the elites, the age groupers, the 100-mile-a-weekers, the casual athletes, the back of the packers – we are all as passionate about our sport and as curious about our training.  And in section one, since we have a lot of new runners in the world these days, with basic questions, … I'm going to give you piece on how to get started from scratch.  But – what you're going to be really excited about is that I'll start you out with a garden update and an Ollie update.  Here's why.  When I meet folks who have listened to my podcast, this podcast, do you know what they ask me?  What they want to know?  Is it about training tips?  Is it about race adventures?  No.  They want to know how my garden is doing.  And they want to know about Ollie my crazy border collie.  So, I'm going to lean in! First the garden.  It was an interesting year.  We had some successes and some not-so-successes.  My tomatoes struggled because there was an epidemic of some sort of tomato disease this year in my area that caused all the leaves to turn brown and wither – they call it “Tomato Blight”.  It's because the weather has been so wet and gloomy this summer.  I feel like I'm living in Seattle. Basically, you have to plan any outdoor activity around the next rains storm.  It's not a 100% bad thing.  Lawns are nice and green.  I never had to water.  As a matter of fact, I mixed up a bucket of fertilizer-water in June and have not had to refill it.  The rain just keeps topping it off as I use it.  I did get some splendid heirloom tomatoes.   These nice golden tomatoes with red veins that were incredibly scrumptious with a little goat cheese.  Yummy.  It wasn't a total loss. Yvonne made me plant onions, even though I told her onions don't grow in my garden, and they didn't.  I also had a fun experiment where I planted a bunch of old, sprouted potatoes in my compost bin.  They grew like gangbusters, until something discovered how yummy they were and ate them all up.  The composting process is amazing with all this rain.  It turned 4 feet of leaves and waste into a foot of soil that I'll get to spread next year.  I had a very robust crop of peas.  So much so that I just gave up on harvesting them after a couple weeks.  They are a pain to shell.  Same with the Beans.  I harvested a couple times but ran out of energy. Same with the red raspberries that are now in their second fruiting, and I can't keep up.    I had a great crop of lettuces early again because of all the rain, which was great, except for having to share them with slugs.  I had a good crop oof kale until the worms got them.  I had an outstanding crop of green squash and zucchini.  Barely kept up for all of June and July.  My herbs were all very stout.  I especially enjoyed the invasive mint plants this year for making tea in my home office.  I got a fair amount of cucumbers.  And a reasonable amount of these yellow semi-hot peppers.  But, my real successes were zinnias and sunflowers.  I had never before been able to grow a single sunflower.  The chipmunks love the seeds and dig them out.  I tried putting chicken wire down and they got through that.  I tried sprouting them first but they just ate the sprouts.  This year I built a little hot-house frame and grew them in peat pots.  I let them get a foot tall before planting the whole pot into the garden.  Sunflowers don't like to be transplanted so you have to plant the whole pot.  These sunflowers were the Russian Giant variety and they got 8 feet tall and had great big happy flowers.  I have now harvested them and will see if I can get some seeds to eat.  The zinnias were a mistake.  My daughter started them and gave them to me thinking they were peppers.  But they were zinnias, they grew to be six feet tall and are covered with flowers.  Orange, pink, red – just wonderful to cut and bring in the house for a little liveliness of décor in the kitchen.  Now, I will present to you my other reasonable success this year.  First I'll tell you a story.  In the book “ he tells the story of the establishment of the modern state of Israel.   When the settlers were establishing the first Kibbutz, they raised pigs.  Since pigs are not kosher, when they talked about the pigs or listed them in inventory they referred to them as “Turkeys”. Which brings me to my last reasonable success on my garden.   My Columbian Tomatoes.  Now I used to grow the old varieties of these Columbian tomatoes, back in the 70's when it was illegal to do so.  Now in Massachusetts the Columbian Tomatoes are legal to grow for personal purposes.  I bought 20 seeds of a variety of these tomatoes, whimsically called “Purple Kush”.   Don't get me wrong, I don't eat these tomatoes anymore, I just like to grow them. About 15 of them sprouted.  I gave 10 away to friends.  I planted 5 in my garden.  2 survived. But, here we are at the end of September and they are quite vigorous.  They are like little Christmas trees.  About 3-4 feet tall and you can smell them 20 feet away.  I'm not going to try to bring them inside the house.  I'll harvest them when the frost is approaching and hang them in my attic to dry.  If any of you out there have a hankering for Columbian Tomato casserole send me a note. I hear they make excellent baked goods. Oh – and apples.  I've got a tree full of apples.  I've made apple sauce.  I'm eating 6 apples a day.  I'm going to turn into an apple.  That's your garden update.  How was it?  Everything you hoped it would be? OK – In section two I'm going to talk about the supply chain because it's on the top of everyone's mind. But – like I said – in section one I'll talk about starting from scratch.  Here's the thing. I told you I'm doing a fitness project at work.  I leaned in.  Because of that I'm getting these types of questions.  And it's fun and rewarding to be able to answer them.  By leaning in I'm getting rewarded.  Find something you can lean in on and see what comes back to you as a result! On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Starting from scratch -   … Chris Twiggs Chris Twiggs As Chief Training Officer at Galloway Training, Chris Twiggs has mentored and coached thousands of runners in local Galloway Training Programs, Galloway Customized Training Plans, and Galloway Charity Partners. Chris is an RRCA Certified Coach, Boston Marathon Qualifier, Ironman distance triathlete, and accomplished ultra-runner (15x Hardrock 100 finisher). He serves on the board of The DONNA Foundation, helping to put on the nation's only marathon dedicated to finishing breast cancer. He also works with dozens of races around the country to provide Galloway Pacers, helping to run/walk/run participants to the finish line with smiles on their faces.   Twitter - @Ctwiggs Instagram - @christwiggs Email -  Section Two – Supply Chain - Outro   Ok my friends we have run-walked through the end of episode 4-464 of the RunRunLive Podcast.  Quick updates for you.  My Apocalypse podcast is in it's second season and doing well.  I'm having a lot of fun with that. I haven't been running, but I have been volunteering for races. I volunteered for Wapack and last weekend the local 5K.  Funny story.  The race director is a local guy, used to be the track coach and a pretty good IronMan.  When I saw the email I responded that I could help out.  And, of course, since he knows me, he ended up putting me in charge of the course marshals!  Remember what I told you.  Somewhere near you is a local race that needs your help.  So, that was fun.    I promised an Ollie Wollie update.  We've been through 4 session at K9 now.  Both my wife and I are going which is great.  He's doing really well.  One of the best things is that he's learned to wait at the door for me to go through it and give him the release command.  He's a lot better on the lease.  He sits and stays very well. They don't do treat training at K9.  They are all about the Martingale collar, which is a choke collar.  You correct the dog by giving them a pop on the choke collar.  It doesn't hurt the dog, but it gets his attention.  He's doing great and I think it's giving him confidence.  I had him out in some pretty busy places today and he responded well.  Next week We have a conversation with Murray, one of our runner friends, who is a South African, teaching English in Korea and has written a book about meditation.  To take you out I'll give you an opportunity to do some good!  I'm going to run-walk the virtual Boston Marathon this year for Zero the organization to end prostate cancer.  Since I've got so many people in my life that have been impacted by this stupid disease.  I've set up a page you can donate at.  And since they let you set up a vanity URL I created one that I'm quite proud of And I'm going to put it here at the end of the show so you can go there and do it now. Even if you've just come in from your run, and you're all sweaty, and you can't sit donw at the computer without ruining the chair.  Grab a towel.  Think about all the dads and brother and friends.  And click that link. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-463 – Jason Karp – Sexercise  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4463.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-463 of the RunRunLive Podcast.  I'm writing this early in the week because I've got vacation time this week and I'm trying to get ahead as much as possible.  Those of you who have been listening for many years may remember that we used to push out a show every week.  I switched to fortnightly so I could have the off week to work on other projects.  That's how I was able to push out the MarathonBQ, not so much by rigorously working on this other work on the off week but more by just creating some breathing room.  Some mental space. It's going to be a tight week for me.  It was Labor Day long weekend up here in the States – so Monday was a holiday.  I hadn't noticed this when I scheduled this vacation for Wednesday through Friday.  So I'm working only Tuesday this week and trying to cram a week's worth of stuff into it. I'm traveling down to Pennsylvania, about a 7-hour drive from my house, with my wife to poke around a little.  Then we're going to meet the Extra-Milers for a race next weekend. I am still not running.  I am still on my workout cadence of Swim, Bike, Lift.  And, I was able to locate my wetsuit.  I'm looking forward to shaking the dust out of that tonight and giving it a try at the pond.  The weather is starting to get a little colder.  It's in the 50's in the mornings.  Tropical storm IDA dumped about a ½ foot of rain on us last week.  So, the pond water is dropping in temperature.  The wetsuit also makes swimming easier and safer.  It's designed for triathletes and give you flotation in the placed you need it to help your form.  And, if for some reason you get in trouble, there is no way to sink wearing a wetsuit.  You float like a cork.  So maybe I'll go a little bit longer this afternoon. The knee feels good.  I feel good. I'm tempted to start running again.  We'll see how this walk/run of the ½ marathon this weekend feels.  Today we have got a very interesting interview for you all.  I managed to corral Dr. Jason Karp to talk about his book “Sexercise”, where he explores the connection between fitness and sex.  And, probably not surprisingly, there are a lot of connections.  Fair warning, if you're triggered by people having a frank discussion about sexual activities, (all very clinical and non-titillating), If those kinds of talks bother you, you might want to skip this one.  In section one we are going to talk about race volunteering.  And in section two I'll continue on my mindfulness sessions and talk about how to keep from following your monkey mind into the ditch. I've taken this opportunity of a relatively stable and relaxed training schedule, combined with work from home, to begin a 30-day structured morning routine.  I'm following Hal Elrods' Miracle Morning routine.  I've done it on and off for years, since interviewing Hal way back when on the podcast.   The routine follows the mnemonic “S.A.V.E.R.S”.  The first S is Silence.  This can be prayer or meditation.  I've been kicking off my days with 10 minutes of meditation.  The A and the V are Affirmations and Visualization.  I have selected a small group of affirmations I read through or recite and I have selected a simple set of goals and outcomes, like visualizing my knee healing, that I go through.  Then the next E for exercise, this is where I used to get stuck, because my training schedule was such that I would have some massive workout on the calendar and that would overwhelm the rest of the process.  This time around I'm simply doing a 2-minute plank every day during this morning practice and doing my actual workout later in the day after work. Then R is for reading, and I'm doing 10 minutes of some sort of reading.  Right nowI'm working through “The Untethered Soul” – which is really good for this type of small read and think about it format. Then the last S is for Scribing or writing.  Most people use this for Journalling, but I'm using more as a creative space for my existing writing practice. The whole practice ends up being about an hour.  I'm getting up at my normal 6:00 AM wake up time.  I'm 8 days in. I wouldn't say it's changing my life but it is helping me be more focused and less likely to get stressed out over something that pops up. On days when I'm under time pressure and have to be out of the house, I can squish it down to a 20 or 30 minute practice.  Why do you care?  Because we are about to go into a busy and potentially stressful period of everyone's lives.  It might help to have a practice that helps you through that.  With work from home and the current environment it's conducive to these types of practices.  You have an opportunity to use circumstance to your advantage.  You might want to look into that, Seize the opportunity as they say! Whoever they are… On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Volunteering -   … Dr. Jason Karp Sexercise Here are links:       Social media: @drjasonkarp  Bio: Dr. Jason Karp is founder and CEO of the women's-specialty run coaching company, Kyniska Running. A competitive runner since sixth grade, Jason quickly learned how running molds us into better, more deeply conscious people, just as the miles and interval workouts mold us into faster, more enduring runners. This passion Jason found as a kid placed him on a yellow brick road that he still follows as a coach, exercise physiologist, bestselling author of 12 books and 400+ articles, and speaker. He is the 2011 IDEA Personal Trainer of the Year and two-time recipient of the President's Council on Sports, Fitness & Nutrition Community Leadership award. His REVO₂LUTION RUNNING™ certification has been obtained by coaches and fitness professionals in 25 countries.   Section Two – More minfulness - http://runrunlive.com/mindfulness-in-practice-surfing-the-energy-wave   Outro   Ok my friends we have sexercised through the ed of episode 4-463 of the RunRunLive Podcast.  Was it good for you?   I'm rushing to put this one out, because I was out on vacation most of the week.   Sorry for being late!. It's a lesson learned, I suppose.  Sometimes I don't discretely plan the time I need to do this and hope it will take care of itself.  Inevitably it does not. The good news is that I managed to write a bit, but I also managed to get some down time.  The bad news, if there is any, is that puts me a bit behind schedule.  I did run the Bird in Hand Half marathon Saturday.  “Run” might be too strong of a word.  I hiked it with a couple of the Extra-Milers.  They were doing the Run/Walk and I just hung out and talked.  I'll do a race report of sorts next episode.  My knee is fine from it.  I did feel a little soreness and a twinge up on of the hills but nothing lasting. I am very weak in my legs and I don't like the feel of it.  I'm going to start a rehab routine on knee and leg strength and flexibility for the rest of September.  I think I have another local race to volunteer for next weekend.  After that I'm going to run/walk the virtual Boston.  Based on my experience here I think it's quite doable without hurting myself.  I'll leave you with a lesson from project management.  I was reminded of this when driving home this weekend.  There's an highway exit from 290 to 495 in Massachusetts.  It's different because it's a left exit, meaning it goes from the fast lane of the highway into a sharp off ramp.  This is one of the very few left exits in Massachusetts. You can tell it gives people trouble.  Drivers are surprised by it.  It causes accidents.  You can tell as you approach the road is filled with tire marks where people have slammed on the brakes and slid off the road.  There are lots of crashes here. I have a theory on how this dangerous intersection came to be.   It's the based on the “Iron Triangle” of project management.  This is basically a rule of thumb for project managers that every project has three outcomes that you are measured on.  First is time.  A project needs to be done within a certain schedule.  If it is late, it causes problems.  The second is cost.  Every project has a budget and o one wants to exceed the budget.  The third is quality.  When the project is complete you need to get the thing that you planned for.  A functioning end result. That's what makes project management tricky – you are always balancing time, cost and quality.  The iron triangle rule says that you can only really get two of those.  For instance, as usually happens, someone comes to you and says they want a different outcome, They want a three story building instead of a 2 story building.  That change is going to cost more time or more money or lower quality or a bit of all three. I think the bureaucrats and politicians were in a project meeting around this off ramp.  They were probably behind schedule and over budget.  Some bright young engineer said “We could skip this whole off ramp design and just make it a left exit. That would put us back on budget.” The result was a perfectly good, ultimately surprising, unnecessarily fatal off ramp.  That's what predictably happens when you try to bend the iron triangle of project management. Think about that as you consider that new kitchen. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-463 – Jason Karp – Sexercise  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4463.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-463 of the RunRunLive Podcast.  I'm writing this early in the week because I've got vacation time this week and I'm trying to get ahead as much as possible.  Those of you who have been listening for many years may remember that we used to push out a show every week.  I switched to fortnightly so I could have the off week to work on other projects.  That's how I was able to push out the MarathonBQ, not so much by rigorously working on this other work on the off week but more by just creating some breathing room.  Some mental space. It's going to be a tight week for me.  It was Labor Day long weekend up here in the States – so Monday was a holiday.  I hadn't noticed this when I scheduled this vacation for Wednesday through Friday.  So I'm working only Tuesday this week and trying to cram a week's worth of stuff into it. I'm traveling down to Pennsylvania, about a 7-hour drive from my house, with my wife to poke around a little.  Then we're going to meet the Extra-Milers for a race next weekend. I am still not running.  I am still on my workout cadence of Swim, Bike, Lift.  And, I was able to locate my wetsuit.  I'm looking forward to shaking the dust out of that tonight and giving it a try at the pond.  The weather is starting to get a little colder.  It's in the 50's in the mornings.  Tropical storm IDA dumped about a ½ foot of rain on us last week.  So, the pond water is dropping in temperature.  The wetsuit also makes swimming easier and safer.  It's designed for triathletes and give you flotation in the placed you need it to help your form.  And, if for some reason you get in trouble, there is no way to sink wearing a wetsuit.  You float like a cork.  So maybe I'll go a little bit longer this afternoon. The knee feels good.  I feel good. I'm tempted to start running again.  We'll see how this walk/run of the ½ marathon this weekend feels.  Today we have got a very interesting interview for you all.  I managed to corral Dr. Jason Karp to talk about his book “Sexercise”, where he explores the connection between fitness and sex.  And, probably not surprisingly, there are a lot of connections.  Fair warning, if you're triggered by people having a frank discussion about sexual activities, (all very clinical and non-titillating), If those kinds of talks bother you, you might want to skip this one.  In section one we are going to talk about race volunteering.  And in section two I'll continue on my mindfulness sessions and talk about how to keep from following your monkey mind into the ditch. I've taken this opportunity of a relatively stable and relaxed training schedule, combined with work from home, to begin a 30-day structured morning routine.  I'm following Hal Elrods' Miracle Morning routine.  I've done it on and off for years, since interviewing Hal way back when on the podcast.   The routine follows the mnemonic “S.A.V.E.R.S”.  The first S is Silence.  This can be prayer or meditation.  I've been kicking off my days with 10 minutes of meditation.  The A and the V are Affirmations and Visualization.  I have selected a small group of affirmations I read through or recite and I have selected a simple set of goals and outcomes, like visualizing my knee healing, that I go through.  Then the next E for exercise, this is where I used to get stuck, because my training schedule was such that I would have some massive workout on the calendar and that would overwhelm the rest of the process.  This time around I'm simply doing a 2-minute plank every day during this morning practice and doing my actual workout later in the day after work. Then R is for reading, and I'm doing 10 minutes of some sort of reading.  Right nowI'm working through “The Untethered Soul” – which is really good for this type of small read and think about it format. Then the last S is for Scribing or writing.  Most people use this for Journalling, but I'm using more as a creative space for my existing writing practice. The whole practice ends up being about an hour.  I'm getting up at my normal 6:00 AM wake up time.  I'm 8 days in. I wouldn't say it's changing my life but it is helping me be more focused and less likely to get stressed out over something that pops up. On days when I'm under time pressure and have to be out of the house, I can squish it down to a 20 or 30 minute practice.  Why do you care?  Because we are about to go into a busy and potentially stressful period of everyone's lives.  It might help to have a practice that helps you through that.  With work from home and the current environment it's conducive to these types of practices.  You have an opportunity to use circumstance to your advantage.  You might want to look into that, Seize the opportunity as they say! Whoever they are… On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Volunteering -   … Dr. Jason Karp Sexercise Here are links:       Social media: @drjasonkarp  Bio: Dr. Jason Karp is founder and CEO of the women's-specialty run coaching company, Kyniska Running. A competitive runner since sixth grade, Jason quickly learned how running molds us into better, more deeply conscious people, just as the miles and interval workouts mold us into faster, more enduring runners. This passion Jason found as a kid placed him on a yellow brick road that he still follows as a coach, exercise physiologist, bestselling author of 12 books and 400+ articles, and speaker. He is the 2011 IDEA Personal Trainer of the Year and two-time recipient of the President's Council on Sports, Fitness & Nutrition Community Leadership award. His REVO₂LUTION RUNNING™ certification has been obtained by coaches and fitness professionals in 25 countries.   Section Two – More minfulness - http://runrunlive.com/mindfulness-in-practice-surfing-the-energy-wave   Outro   Ok my friends we have sexercised through the ed of episode 4-463 of the RunRunLive Podcast.  Was it good for you?   I'm rushing to put this one out, because I was out on vacation most of the week.   Sorry for being late!. It's a lesson learned, I suppose.  Sometimes I don't discretely plan the time I need to do this and hope it will take care of itself.  Inevitably it does not. The good news is that I managed to write a bit, but I also managed to get some down time.  The bad news, if there is any, is that puts me a bit behind schedule.  I did run the Bird in Hand Half marathon Saturday.  “Run” might be too strong of a word.  I hiked it with a couple of the Extra-Milers.  They were doing the Run/Walk and I just hung out and talked.  I'll do a race report of sorts next episode.  My knee is fine from it.  I did feel a little soreness and a twinge up on of the hills but nothing lasting. I am very weak in my legs and I don't like the feel of it.  I'm going to start a rehab routine on knee and leg strength and flexibility for the rest of September.  I think I have another local race to volunteer for next weekend.  After that I'm going to run/walk the virtual Boston.  Based on my experience here I think it's quite doable without hurting myself.  I'll leave you with a lesson from project management.  I was reminded of this when driving home this weekend.  There's an highway exit from 290 to 495 in Massachusetts.  It's different because it's a left exit, meaning it goes from the fast lane of the highway into a sharp off ramp.  This is one of the very few left exits in Massachusetts. You can tell it gives people trouble.  Drivers are surprised by it.  It causes accidents.  You can tell as you approach the road is filled with tire marks where people have slammed on the brakes and slid off the road.  There are lots of crashes here. I have a theory on how this dangerous intersection came to be.   It's the based on the “Iron Triangle” of project management.  This is basically a rule of thumb for project managers that every project has three outcomes that you are measured on.  First is time.  A project needs to be done within a certain schedule.  If it is late, it causes problems.  The second is cost.  Every project has a budget and o one wants to exceed the budget.  The third is quality.  When the project is complete you need to get the thing that you planned for.  A functioning end result. That's what makes project management tricky – you are always balancing time, cost and quality.  The iron triangle rule says that you can only really get two of those.  For instance, as usually happens, someone comes to you and says they want a different outcome, They want a three story building instead of a 2 story building.  That change is going to cost more time or more money or lower quality or a bit of all three. I think the bureaucrats and politicians were in a project meeting around this off ramp.  They were probably behind schedule and over budget.  Some bright young engineer said “We could skip this whole off ramp design and just make it a left exit. That would put us back on budget.” The result was a perfectly good, ultimately surprising, unnecessarily fatal off ramp.  That's what predictably happens when you try to bend the iron triangle of project management. Think about that as you consider that new kitchen. And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-462 – Eddy – Fit over 50  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-462 of the RunRunLive Podcast.  Today we're going to focus on self-awareness and being in the now and how that helps you deal with hard things and also helps you work with what you've got. I have not run a step since we last spoke.  My new strategy is to actually rest my knee and see if that helps. Not sure why that wasn't my first strategy…  But, we all have to go through these thing sin our own ways.  The knee doesn't hurt and there is no loss of mobility or anything.  Every once in awhile I'll feel a twinge when I'm walking Ollie or doing something weight bearing – but in general I'm feeling strong, healthy and happy.  I've got a nice cadence going of lift, bike, swim – with a longer ride on the weekend.  I'm really enjoying the summer days and the work from home.  At 5 o'clock when the work whistle blows I can leave my office, jump on my bike and go for a ride or head down to the pond and go for a swim or head over to the gym for a weights session.  It's a very nice rhythm. It strikes me that I have found this rhythm partly by circumstance, the external factors of the plague and my knee being injured, but also by meeting the universe where it is. Meaning, because of my mindset practices I've somehow turned a this into a quite pleasant situation.  I'm at the point now where I'm in good enough practice in all three routines, weights, bike and swim, that I look forward to it and can get a good, hard workout in.  I'm particularly happy about the swimming.  Like I said before, I wasn't too confident because swimming has always been hard for me.  But, I seem to have cracked the code when I trained for that Olympic tri a couple years ago.  Apparently, I retained that stroke knowledge.  It frankly, amazes me that I can just wander out into the pond after not swimming for 3 years and knock out a satisfying 1,000 meter swim.  I can't imagine what people think when this old dude rolls up at the public beach, puts on goggles, wades into the water and disappears over the horizon.  Most years I wouldn't swim in that pond in August because it gets too warm, but with all the rain it's stayed temperate.   Anyhow, summary is I'm in a good place, keeping the weight off and staying fit. This week we will talk with Eddy who I ran into on YouTube.  He's a retied guy trying to build a social media empire.  He did a 5K a day for 30 days video that I loved, so we talk about that and some other stuff. In section one I'm going to give you a primer on how to start lifting weights if your strength curious.  In section two I'm going to talk about awareness.  And how awareness allows us to choose how we make our way in this world. I'll tell you a story.  I needed a haircut this week.  Even though I don't have much hair anymore, I like to keep it short and comfy, especially in the summer. So I went over to SuperCuts.  They said I had to wait 10-15 minutes.  So I sat down in a chair to wait.  It was very busy in there.  Apparently we are in the back-to-school season and the place was full of kids acting like kids.  People were coming in and out. The hair cutters were keeping up their chatter as they do. It was a bit of an imbroglio. Imbroglio is one of my fun words I use to let people know how much I love words.  It is basically an Italian nominalization – which means to turn a verb into a noun.  It's a version of the English word embroil.  So, basically an intricate mess with a lot of moving pieces.  Anyhow, it was a bit of a noisy imbroglio in the SuperCuts.  I decided, since I hadn't done my mediation yet, this would be an excellent use of the 10-minute wait.  You might say, ‘why would you try to meditate in a noisy, busy place in an uncomfortable chair?' And the answer is, why not?  What's different for the noise in my own head and this noise of the store? Noise is noise.  Meditation is not the cessation of noise.  It is the observation of noise, the awareness of noise.  I used to practice this form of peace when I traveled.  It works great in a busy airport or airplane.  Or to get to sleep in a strange place.  You picture yourself, or more appropriately observe yourself sitting in the environment.  You visualize a clear shell or forcefield around you.  All of the noise and chaos is outside the shell.  You observe the noise and chaos, but you let it go. You are aware of it's externality.  Then you focus on your breathing.  And you relax into your beautiful, shell of peace within the chaos. When the lady called my name early it took me a few moments to come out of it.  I was deeply relaxed.  I had to shake it off to get my hair cut. Because, if you can only achieve mindfulness in a comfy quiet room with a statue of the buddha surrounded by candles, you've probably got work to do. On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Weightlifting -   … Eddy Hope Health & Lifestyle Advocate Hi, I'm Eddy and this channel is devoted to Health & Lifestyle. After careers in the Royal Air Force and then as a Police Officer, I took early retirement in 2016 at aged 50. I did this as I felt that my health and general happiness came before the pursuit of perceived career success, or financial status. In March 2021 I was also diagnosed with Autism Spectrum Disorder, which undiagnosed, has had a profound impact throughout my life and those around me. I now live in Tyneside (UK), with my two gorgeous border collie dogs Lilly and Setu. In this channel I hope to inspire you with ideas and provide the tools to improve your physical and mental health, your relationships, spend more time in the outdoors, get involved in volunteering and much more and all of this without the need to spend a lot of money.   Section Two – Awareness -   Outro Ok my friends we are aware of and have observed that we have arrived at the end of episode 4-462 of the RunRunLive Podcast.  Awesome sauce. I got a couple nice notes this week.  One from Jim, who commented on the presentation I made to my work group.  I got recognized in this week's team call for helping people stay on their fitness routines.  I had another email from Brian who is running Boston this year and has watched that 2018 video of Eric and I running in the storm a bunch of times and told me it gave him inspiration. As much as I love to feed my own overblown narciscism, my point is not that it makes me happy to get good feedback.  My point is, like I told Eddy, you never know who you are going impact.  It may be 20 minutes of throw-away musing on your part but once you let it loose on the world it may find the person who needs it and resonate with them.  Don't ever underestimate your own power and impact. Lean in.  Let you light shine.  Meet the universe where it is. I was supposed to go down and pace Dave in his 24 hour race last weekend, but he ran headlong into a 3-day heat wave and pulled the plug at 100K.  He made the decision early and waved me off.  Over Labor Day I'm going to volunteer for the .  By the way, we're having the Wapack Trail Race this year on Sept 5th. Come on up and run 18 miles of technical single track.  One of my favorite races on one of my favorite trails.  Links in the show notes.  I do intend to go down to Bird in Hand and stumble around the half with the extra milers the weekend after Labor Day here in the states.  Yvonne, that's my wife, Yvonne and I are going to wrap a road trip around it and poke around Amish country.  Does that make me officially old?  Then I've got to figure out where I'm going to walk the Boston Marathon in October.  I'm leaning heavily towards connecting with the ZERO for Prostate cancer people and doing it for Tom.  It's a small thing, and it feels self-promotional, but, hey, lean in and listen to the universe when it talks to you! Ollie news is all good. We had our first training session with K9 training up in Nashua and it went really well.  He's doing great.  One lesson and he's already walking on the slack leash and not pulling at all.  This morning I walked him out to the garden, told him to stay, went inside the garden to water my Columbian tomatoes and pick some produce and he stayed the whole time, waited patiently for me to come back out.  I took him for a walk in the woods yesterday and he was slack leash the whole time.  Even on the down hills which keeps me from having to dig in on my heels and stress my knee.  Really happy with this training.  Can't wait to start running again and get him to run on a slack leash. One of the current supply chain problems is dog food.  I can't get his Eukanuba dog food.  Last couple times I've had to get something similar, but not quite right.  Currently he's eating the “Large Breed Puppy” category of food.  Hopefully this won't turn him into an Irish Wolfhound puppy.  I had our old friend Dirt Dawg present to my fitness team on mindfulness this week.  I really admire Mike's work as a high school principal and how he's able to lead a purpose driven life.  He said something that struck a chord.  Teach what you need to learn.  Teach what you need to learn.  I see Mike from the outside as a purpose driven ultrarunner who has figured out how to stay mindful in a high-stress environment.  Mike sees himself as needed to learn, and practice these very traits.  And that is part of his practice.  He teaches what he needs to learn so that he can not only help his kids and his peers but also as part of his self-awareness practice.  And that's what I want you to think about this week as you go about your life.  The reason I'm here talking to you is that I needed to teach what I needed to learn.  It is part of my practice to talk about these things.  The practice is not because we have it figured out.  The practice is precisely because we don't have it figured out.  We teach what we need to learn.  And, as we are teaching what we need to learn, I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-462 – Eddy – Fit over 50  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-462 of the RunRunLive Podcast.  Today we're going to focus on self-awareness and being in the now and how that helps you deal with hard things and also helps you work with what you've got. I have not run a step since we last spoke.  My new strategy is to actually rest my knee and see if that helps. Not sure why that wasn't my first strategy…  But, we all have to go through these thing sin our own ways.  The knee doesn't hurt and there is no loss of mobility or anything.  Every once in awhile I'll feel a twinge when I'm walking Ollie or doing something weight bearing – but in general I'm feeling strong, healthy and happy.  I've got a nice cadence going of lift, bike, swim – with a longer ride on the weekend.  I'm really enjoying the summer days and the work from home.  At 5 o'clock when the work whistle blows I can leave my office, jump on my bike and go for a ride or head down to the pond and go for a swim or head over to the gym for a weights session.  It's a very nice rhythm. It strikes me that I have found this rhythm partly by circumstance, the external factors of the plague and my knee being injured, but also by meeting the universe where it is. Meaning, because of my mindset practices I've somehow turned a this into a quite pleasant situation.  I'm at the point now where I'm in good enough practice in all three routines, weights, bike and swim, that I look forward to it and can get a good, hard workout in.  I'm particularly happy about the swimming.  Like I said before, I wasn't too confident because swimming has always been hard for me.  But, I seem to have cracked the code when I trained for that Olympic tri a couple years ago.  Apparently, I retained that stroke knowledge.  It frankly, amazes me that I can just wander out into the pond after not swimming for 3 years and knock out a satisfying 1,000 meter swim.  I can't imagine what people think when this old dude rolls up at the public beach, puts on goggles, wades into the water and disappears over the horizon.  Most years I wouldn't swim in that pond in August because it gets too warm, but with all the rain it's stayed temperate.   Anyhow, summary is I'm in a good place, keeping the weight off and staying fit. This week we will talk with Eddy who I ran into on YouTube.  He's a retied guy trying to build a social media empire.  He did a 5K a day for 30 days video that I loved, so we talk about that and some other stuff. In section one I'm going to give you a primer on how to start lifting weights if your strength curious.  In section two I'm going to talk about awareness.  And how awareness allows us to choose how we make our way in this world. I'll tell you a story.  I needed a haircut this week.  Even though I don't have much hair anymore, I like to keep it short and comfy, especially in the summer. So I went over to SuperCuts.  They said I had to wait 10-15 minutes.  So I sat down in a chair to wait.  It was very busy in there.  Apparently we are in the back-to-school season and the place was full of kids acting like kids.  People were coming in and out. The hair cutters were keeping up their chatter as they do. It was a bit of an imbroglio. Imbroglio is one of my fun words I use to let people know how much I love words.  It is basically an Italian nominalization – which means to turn a verb into a noun.  It's a version of the English word embroil.  So, basically an intricate mess with a lot of moving pieces.  Anyhow, it was a bit of a noisy imbroglio in the SuperCuts.  I decided, since I hadn't done my mediation yet, this would be an excellent use of the 10-minute wait.  You might say, ‘why would you try to meditate in a noisy, busy place in an uncomfortable chair?' And the answer is, why not?  What's different for the noise in my own head and this noise of the store? Noise is noise.  Meditation is not the cessation of noise.  It is the observation of noise, the awareness of noise.  I used to practice this form of peace when I traveled.  It works great in a busy airport or airplane.  Or to get to sleep in a strange place.  You picture yourself, or more appropriately observe yourself sitting in the environment.  You visualize a clear shell or forcefield around you.  All of the noise and chaos is outside the shell.  You observe the noise and chaos, but you let it go. You are aware of it's externality.  Then you focus on your breathing.  And you relax into your beautiful, shell of peace within the chaos. When the lady called my name early it took me a few moments to come out of it.  I was deeply relaxed.  I had to shake it off to get my hair cut. Because, if you can only achieve mindfulness in a comfy quiet room with a statue of the buddha surrounded by candles, you've probably got work to do. On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Weightlifting -   … Eddy Hope Health & Lifestyle Advocate Hi, I'm Eddy and this channel is devoted to Health & Lifestyle. After careers in the Royal Air Force and then as a Police Officer, I took early retirement in 2016 at aged 50. I did this as I felt that my health and general happiness came before the pursuit of perceived career success, or financial status. In March 2021 I was also diagnosed with Autism Spectrum Disorder, which undiagnosed, has had a profound impact throughout my life and those around me. I now live in Tyneside (UK), with my two gorgeous border collie dogs Lilly and Setu. In this channel I hope to inspire you with ideas and provide the tools to improve your physical and mental health, your relationships, spend more time in the outdoors, get involved in volunteering and much more and all of this without the need to spend a lot of money.   Section Two – Awareness -   Outro Ok my friends we are aware of and have observed that we have arrived at the end of episode 4-462 of the RunRunLive Podcast.  Awesome sauce. I got a couple nice notes this week.  One from Jim, who commented on the presentation I made to my work group.  I got recognized in this week's team call for helping people stay on their fitness routines.  I had another email from Brian who is running Boston this year and has watched that 2018 video of Eric and I running in the storm a bunch of times and told me it gave him inspiration. As much as I love to feed my own overblown narciscism, my point is not that it makes me happy to get good feedback.  My point is, like I told Eddy, you never know who you are going impact.  It may be 20 minutes of throw-away musing on your part but once you let it loose on the world it may find the person who needs it and resonate with them.  Don't ever underestimate your own power and impact. Lean in.  Let you light shine.  Meet the universe where it is. I was supposed to go down and pace Dave in his 24 hour race last weekend, but he ran headlong into a 3-day heat wave and pulled the plug at 100K.  He made the decision early and waved me off.  Over Labor Day I'm going to volunteer for the .  By the way, we're having the Wapack Trail Race this year on Sept 5th. Come on up and run 18 miles of technical single track.  One of my favorite races on one of my favorite trails.  Links in the show notes.  I do intend to go down to Bird in Hand and stumble around the half with the extra milers the weekend after Labor Day here in the states.  Yvonne, that's my wife, Yvonne and I are going to wrap a road trip around it and poke around Amish country.  Does that make me officially old?  Then I've got to figure out where I'm going to walk the Boston Marathon in October.  I'm leaning heavily towards connecting with the ZERO for Prostate cancer people and doing it for Tom.  It's a small thing, and it feels self-promotional, but, hey, lean in and listen to the universe when it talks to you! Ollie news is all good. We had our first training session with K9 training up in Nashua and it went really well.  He's doing great.  One lesson and he's already walking on the slack leash and not pulling at all.  This morning I walked him out to the garden, told him to stay, went inside the garden to water my Columbian tomatoes and pick some produce and he stayed the whole time, waited patiently for me to come back out.  I took him for a walk in the woods yesterday and he was slack leash the whole time.  Even on the down hills which keeps me from having to dig in on my heels and stress my knee.  Really happy with this training.  Can't wait to start running again and get him to run on a slack leash. One of the current supply chain problems is dog food.  I can't get his Eukanuba dog food.  Last couple times I've had to get something similar, but not quite right.  Currently he's eating the “Large Breed Puppy” category of food.  Hopefully this won't turn him into an Irish Wolfhound puppy.  I had our old friend Dirt Dawg present to my fitness team on mindfulness this week.  I really admire Mike's work as a high school principal and how he's able to lead a purpose driven life.  He said something that struck a chord.  Teach what you need to learn.  Teach what you need to learn.  I see Mike from the outside as a purpose driven ultrarunner who has figured out how to stay mindful in a high-stress environment.  Mike sees himself as needed to learn, and practice these very traits.  And that is part of his practice.  He teaches what he needs to learn so that he can not only help his kids and his peers but also as part of his self-awareness practice.  And that's what I want you to think about this week as you go about your life.  The reason I'm here talking to you is that I needed to teach what I needed to learn.  It is part of my practice to talk about these things.  The practice is not because we have it figured out.  The practice is precisely because we don't have it figured out.  We teach what we need to learn.  And, as we are teaching what we need to learn, I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-461 – Jackie - Sidelined USA  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-461 of the RunRunLive Podcast.  Today we've got a great chat with Jackie from Sidelined USA an organization that helps athletes deal with career -ending injury and rebuild for a positive life.  In section one we are going to talk about Molly Seidel.  Because she's a great story on so many levels. In section two I'll give you a quick report out on the century ride I did last week with my running bros. Yup, took a day off from work and went for along ride with Frank, Tim and Brian.  We rode out to Rockport and back.  Tim made a movie out of it you can see on YouTube if you google “” The big news from my side is that I had a follow up appointment with my Knee doctor and the new MRI shows that my injury is not getting better.  Let me explain, because I have a better idea of what the injury is now, and I think I can explain it better.  Before, when I got the first MRI in May, he said I had a ‘stress fracture'.  That's misleading.  It is more of ‘stress reaction'.  On the MRI it's a cloudy spot, like a bruise, not a jagged crack or break.  Picture a pirate flag with the skull and cross bones.  Those cross bones on the pirate flag are the femur bones.  That's the big bone that plugs into your hip socket at the top and rests on your knee at the bottom.  If you look at the depiction on the pirate flag the end of the bones have these two pronounced knobs sticking out at the end of the bone.  That's not really what they look like but it's a good illustration of the area I'm talking about.  Those knobs are chondral. The left chondral on my knee has this stress reaction.  Inside the knob, the chondral is a spongy material.  This is where my stress reaction is.  So, you could say it's a persistent bruise inside the chondral.  Why is it not getting better?  2 reasons.  First reason is that it can naturally take a long time to heal.  Second reason is I'm a compulsive idiot and won't stay off it.  A couple other points.  First, unlike a tendon or ligament injury, this isn't going to create scar tissue.  It's just going to eventually heal.   Second is that you don't want to completely stop using it, you need to keep the joints in motion for it to heal properly.  Another point is that this area does get good blood flow.  This will help it heal eventually without it getting chronic.  The doctor says I can still bike, hikle and do any other exercise.  You can't reasonably stay off it.  It just takes awhile to heal.    There is a treatment where they inject something into that spongey material, like a cement or gel to basically fill up the space and create structure in there, but that sounds a bit invasive to me. Other than that, the knee cartilage and meniscus are fine.  So, I'll just stay off the running for a few more months and give it a chance to heal. The challenge I have, that you all already know is that there is no other exercise as simple, effective and fulfilling as a good long run.  I'm having to work really hard on my diet to make up for those 3,000 calories a week. Biking, swimming and lifting are great, but they require equipment, and a venue.  Running is open the door and go.  And, Ollie can't do those other sports with me.  Anyhow, that's my update.  Now I just have to focus on staying fit and sane until it heals. My friend Tom from my running club lost his fight with prostate cancer last week. It left us all a bit shaken.  I'll tell you a Tom story.  You know I've been heart rate training for many years.  I remember posting my heart rate efforts and my zones.  Tom, who was always curious about new ways to improve his running, would quiz me on heart rate topics when we got together.  He was quite concerned because, while my resting heart rate is in the high 30's his was in the mid-70's.  So my zone 4 efforts were his zone 2 efforts.  I had to talk him down off the ledge and assure him that everyone was different and there was no normal.   I don't think he was happy with that answer.  Basically, that I was reptilian in my HR and he was more of a hummingbird.  Tom always showed up.  Always helped.  Never complained. And we're going to miss him. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Molly Seidel - … Jackie Allibone Director of Marketing & Development - https://www.sidelinedusa.org/about Mission Sidelined USA exists to reunite permanently-sidelined athletes with their passions and inspire them to find a meaningful way forward. Vision To see athletes create a positive mindset within themselves, requiring their personal best, in order to confidently face and overcome their challenges, both on and off the court/field. Invitation Sidelined USA, a 501(c)3 nonprofit, operates entirely on the generosity of the community - individual donors, foundations, and companies.  Will you join us in empowering medically sidelined athletes to find their own “comeback” stories?  What We Do Sidelined USA serves the community of permanently sidelined athletes in three ways: RESOURCES - We publish research-based articles and interviews to assist in a healthy adjustment and psychological recovery. CONNECTION - We connect sidelined athletes to others who have experienced a medically-forced exit from competition through our Sidelined Stories interviews and our online connection group. NEW PURSUITS - We inspire and equip sidelined athletes to adapt to their new reality by re-engaging with the sports world through alternate avenues. LEARN MORE▸ Additionally, we engage in original research, education, and advocacy projects in order raise awareness for improved after-care of medically disqualified athletes on a national scale. RESEARCH - Recognizing a significant lack of data related to medical disqualification in the U.S. and the limited research on the psychological impact of medical exit from sport, the Sidelined USA team is currently engaging in two research studies to better inform the sports medicine community about best practices for the after-care of medically disqualified athletes. EDUCATION - Our team provides education for athletic trainers, coaches, parents in order to raise awareness of the psychological impact of a medically-forced exit from sport and provides guidelines for best practices on supporting sidelined athletes in their transition forward. ADVOCACY - Sidelined USA recognizes that for far too long there has been a significant gap in resources to support medically disqualified athletes in their transition forward. We advocate for additional research and data collection and are teaming up with up with national organizations to create a standard of care for medically disqualified athletes.     Section Two – Century in the Rain - Outro Ok my friends we have had a career-ending injury that has forced us to the end of episode 4-461 of the RunRunLive Podcast.  Now to find some other way to burn 3,000 calories a week.   I went down to the local pond, you might call it a lake, but in New England it's a pond.   Interestingly ‘pond' originally meant an artificial body of water.  The original English word was pound.  We still use that in New England in the original sense, with the term, “lobster pound”… which means a tank of water you keep live lobsters in.  Anyhow, I went down to my local pond after weightlifting at the gym this week.  Went out and swam a ½ mile.  Felt good.  Out of shape, but my form is good.  I managed to find my googles and ear plugs.  I did find a swim cap but it disintegrated when I tried to put it on.  My wife thought that was hilarious. I'll have to dig out the old tri-wetsuit as it gets colder.  Right now, that's not a problem.  We had a mini-heat wave last week and the top couple feet of water in the pond is very warm.  It's still cold under that, so I could dive down to cool off.   I was a little apprehensive to swim out into the middle of the pond.  Since Covid the local news has been filled with people drowning.  It seems, just like in the trails, people who wouldn't normally be at the local water holes are, if you'll excuse the turn of phrase, diving right in.  Many of them have gotten into trouble.  It got me to thinking that I haven't swum for a couple years, and I'm just the kind of guy they describe who overestimates his ability.  But, like I said, it felt fine.  I had some cramping in my feet and my form got a little sloppy as I got tired but for the life of me, I don't think drowning is an outcome to be worried about.  I think what's gets people in trouble is that they get a cramp or something and then panic.  When you're in the water panic is bad.  The more you fight the water the harder it is to stay afloat.  So, anyhow, swimming.  I do still have a couple of races on the calendar.  I'm still going to go down to the Bird in Hand half.  Even though I am going to stop running altogether.  I'll hook up with my Galloway walk/run friends and have some fun.  Then I have the virtual Boston Marathon in October.  Looks like I'll have to full-on walk it.  So, any ideas on a good 26.2 mile hike I can do?  Maybe collect some donations for Prostate Cancer?  That sounds like a worthy cause. Lemons and lemonade my friends.  This morning I thought my club was having a brunch run, so I picked up a traveler of coffee at Starbucks and headed over.  It wasn't until I passed them all out on the road, they were running, that I realized I'd goofed up and the brunch was next weekend.  No worries, I just parked my truck at the town hall and set up a coffee aid station for when they came in.  Then mounted up on Fuji-san and rode the river trail end-to-end for a quick 25ish mile.  Gotta keep showing up and make lemons from lemonade. Every day is an opportunity.  I'll see you out there.   My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-461 – Jackie - Sidelined USA  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-461 of the RunRunLive Podcast.  Today we've got a great chat with Jackie from Sidelined USA an organization that helps athletes deal with career -ending injury and rebuild for a positive life.  In section one we are going to talk about Molly Seidel.  Because she's a great story on so many levels. In section two I'll give you a quick report out on the century ride I did last week with my running bros. Yup, took a day off from work and went for along ride with Frank, Tim and Brian.  We rode out to Rockport and back.  Tim made a movie out of it you can see on YouTube if you google “” The big news from my side is that I had a follow up appointment with my Knee doctor and the new MRI shows that my injury is not getting better.  Let me explain, because I have a better idea of what the injury is now, and I think I can explain it better.  Before, when I got the first MRI in May, he said I had a ‘stress fracture'.  That's misleading.  It is more of ‘stress reaction'.  On the MRI it's a cloudy spot, like a bruise, not a jagged crack or break.  Picture a pirate flag with the skull and cross bones.  Those cross bones on the pirate flag are the femur bones.  That's the big bone that plugs into your hip socket at the top and rests on your knee at the bottom.  If you look at the depiction on the pirate flag the end of the bones have these two pronounced knobs sticking out at the end of the bone.  That's not really what they look like but it's a good illustration of the area I'm talking about.  Those knobs are chondral. The left chondral on my knee has this stress reaction.  Inside the knob, the chondral is a spongy material.  This is where my stress reaction is.  So, you could say it's a persistent bruise inside the chondral.  Why is it not getting better?  2 reasons.  First reason is that it can naturally take a long time to heal.  Second reason is I'm a compulsive idiot and won't stay off it.  A couple other points.  First, unlike a tendon or ligament injury, this isn't going to create scar tissue.  It's just going to eventually heal.   Second is that you don't want to completely stop using it, you need to keep the joints in motion for it to heal properly.  Another point is that this area does get good blood flow.  This will help it heal eventually without it getting chronic.  The doctor says I can still bike, hikle and do any other exercise.  You can't reasonably stay off it.  It just takes awhile to heal.    There is a treatment where they inject something into that spongey material, like a cement or gel to basically fill up the space and create structure in there, but that sounds a bit invasive to me. Other than that, the knee cartilage and meniscus are fine.  So, I'll just stay off the running for a few more months and give it a chance to heal. The challenge I have, that you all already know is that there is no other exercise as simple, effective and fulfilling as a good long run.  I'm having to work really hard on my diet to make up for those 3,000 calories a week. Biking, swimming and lifting are great, but they require equipment, and a venue.  Running is open the door and go.  And, Ollie can't do those other sports with me.  Anyhow, that's my update.  Now I just have to focus on staying fit and sane until it heals. My friend Tom from my running club lost his fight with prostate cancer last week. It left us all a bit shaken.  I'll tell you a Tom story.  You know I've been heart rate training for many years.  I remember posting my heart rate efforts and my zones.  Tom, who was always curious about new ways to improve his running, would quiz me on heart rate topics when we got together.  He was quite concerned because, while my resting heart rate is in the high 30's his was in the mid-70's.  So my zone 4 efforts were his zone 2 efforts.  I had to talk him down off the ledge and assure him that everyone was different and there was no normal.   I don't think he was happy with that answer.  Basically, that I was reptilian in my HR and he was more of a hummingbird.  Tom always showed up.  Always helped.  Never complained. And we're going to miss him. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Molly Seidel - … Jackie Allibone Director of Marketing & Development - https://www.sidelinedusa.org/about Mission Sidelined USA exists to reunite permanently-sidelined athletes with their passions and inspire them to find a meaningful way forward. Vision To see athletes create a positive mindset within themselves, requiring their personal best, in order to confidently face and overcome their challenges, both on and off the court/field. Invitation Sidelined USA, a 501(c)3 nonprofit, operates entirely on the generosity of the community - individual donors, foundations, and companies.  Will you join us in empowering medically sidelined athletes to find their own “comeback” stories?  What We Do Sidelined USA serves the community of permanently sidelined athletes in three ways: RESOURCES - We publish research-based articles and interviews to assist in a healthy adjustment and psychological recovery. CONNECTION - We connect sidelined athletes to others who have experienced a medically-forced exit from competition through our Sidelined Stories interviews and our online connection group. NEW PURSUITS - We inspire and equip sidelined athletes to adapt to their new reality by re-engaging with the sports world through alternate avenues. LEARN MORE▸ Additionally, we engage in original research, education, and advocacy projects in order raise awareness for improved after-care of medically disqualified athletes on a national scale. RESEARCH - Recognizing a significant lack of data related to medical disqualification in the U.S. and the limited research on the psychological impact of medical exit from sport, the Sidelined USA team is currently engaging in two research studies to better inform the sports medicine community about best practices for the after-care of medically disqualified athletes. EDUCATION - Our team provides education for athletic trainers, coaches, parents in order to raise awareness of the psychological impact of a medically-forced exit from sport and provides guidelines for best practices on supporting sidelined athletes in their transition forward. ADVOCACY - Sidelined USA recognizes that for far too long there has been a significant gap in resources to support medically disqualified athletes in their transition forward. We advocate for additional research and data collection and are teaming up with up with national organizations to create a standard of care for medically disqualified athletes.     Section Two – Century in the Rain - Outro Ok my friends we have had a career-ending injury that has forced us to the end of episode 4-461 of the RunRunLive Podcast.  Now to find some other way to burn 3,000 calories a week.   I went down to the local pond, you might call it a lake, but in New England it's a pond.   Interestingly ‘pond' originally meant an artificial body of water.  The original English word was pound.  We still use that in New England in the original sense, with the term, “lobster pound”… which means a tank of water you keep live lobsters in.  Anyhow, I went down to my local pond after weightlifting at the gym this week.  Went out and swam a ½ mile.  Felt good.  Out of shape, but my form is good.  I managed to find my googles and ear plugs.  I did find a swim cap but it disintegrated when I tried to put it on.  My wife thought that was hilarious. I'll have to dig out the old tri-wetsuit as it gets colder.  Right now, that's not a problem.  We had a mini-heat wave last week and the top couple feet of water in the pond is very warm.  It's still cold under that, so I could dive down to cool off.   I was a little apprehensive to swim out into the middle of the pond.  Since Covid the local news has been filled with people drowning.  It seems, just like in the trails, people who wouldn't normally be at the local water holes are, if you'll excuse the turn of phrase, diving right in.  Many of them have gotten into trouble.  It got me to thinking that I haven't swum for a couple years, and I'm just the kind of guy they describe who overestimates his ability.  But, like I said, it felt fine.  I had some cramping in my feet and my form got a little sloppy as I got tired but for the life of me, I don't think drowning is an outcome to be worried about.  I think what's gets people in trouble is that they get a cramp or something and then panic.  When you're in the water panic is bad.  The more you fight the water the harder it is to stay afloat.  So, anyhow, swimming.  I do still have a couple of races on the calendar.  I'm still going to go down to the Bird in Hand half.  Even though I am going to stop running altogether.  I'll hook up with my Galloway walk/run friends and have some fun.  Then I have the virtual Boston Marathon in October.  Looks like I'll have to full-on walk it.  So, any ideas on a good 26.2 mile hike I can do?  Maybe collect some donations for Prostate Cancer?  That sounds like a worthy cause. Lemons and lemonade my friends.  This morning I thought my club was having a brunch run, so I picked up a traveler of coffee at Starbucks and headed over.  It wasn't until I passed them all out on the road, they were running, that I realized I'd goofed up and the brunch was next weekend.  No worries, I just parked my truck at the town hall and set up a coffee aid station for when they came in.  Then mounted up on Fuji-san and rode the river trail end-to-end for a quick 25ish mile.  Gotta keep showing up and make lemons from lemonade. Every day is an opportunity.  I'll see you out there.   My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-460 – Larisa on Burnout  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4460.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-460 of the RunRunLive Podcast.  Here we are in July – moving into August of 2021.  We've turned the corner on summer and the days are already getting shorter up here in New England.  What's the update?  I have more doctor's appointments than an 80 year old.  I'm 6 months into the sore knee.  I tried to increase my mileage last time we talked, but the knee got sore so I took a week off from running.  I had my second MRI and we'll have a follow up with the knee guy to see if they can figure out why it still hurts.  He saw a stress fracture in there originally, but there's something else going on.  We'll figure it out.  And if he can't give me an answer, I'll kick him to the curb and do my own rehab. Doctors! I've been riding my bike a couple times a week and hitting the gym to lift.  I feel strong but it's not the same. One of the things that challenges me is those 3,000 calories a week I'd normally burn running.  I really have to watch what I eat, or I balloon up.  And even though I'm eating fairly clean, I'm not losing any weight because I'm just not burning those calories.  I eat about 2,000 calories a day, no sugar, very few carbs.  I haven't had a sandwich in 9 months or a real pizza.  The cauliflower pizza isn't bad, but it's not what I crave! I went down and volunteered as a course marshal for the local Appleman Triathlon.   I've run that race a couple times.  It's an interesting course.  The bike course has 4-5 monster hills and the run course has a technical single path trail section that challenges people.  Especially the non-trail runners.  And it was raining on Sunday, so they did that in the mud! It was good to get out and volunteer.  Cheer some people on.  Good to see people racing again.  I'm taking a day off to ride a century with my old running buddies this week.  Should be fun.  We're going to ride to the coast.  There may be a brewery involved.  I mentioned last week that I have been corralled to lead the fitness project for my team where I work.  I was out hunting for guest speakers, and I ran into today's guest Larisa.  Larisa runs that helps high achieving individuals who are experiencing burnout.   So of course I signed her up for an interview.  We have a great chat.  She is doing honorable and worthy work and I think it should resonate with some of you.  I know it resonated with me. In section one I'm going to talk about the Olympic Marathon.  In section two I'm going to talk about how athletes deal with career ending injuries. I'm still working on turning my other podcast the After the Apocalypse serial into a book.  It's been hard.  What with all the agents calling me and fighting over the right to represent me.  Throwing money at me.  Fans storming the table at book signings, hanging on my every word, begging me for signatures.  And daytime TV producers trying to squeeze me into every broadcast.  It's exhausting. All that stuff will happen.  It just hasn't happened yet.  But I'll tell you something that has happened.  One of the people at work is teaching us a course called “Infinite Possibilities”.  It's a lot of the stuff you already know.  A little Tony Robbins a lot of The Secret.  If you don't know The Secret it's a book and movie that basically says you can manifest anything you want by focusing on it. So, for instance, if you want a new job, you write down all the attributes of your dream job and visualize it.  If you keep visualizing and affirming that vision of the new job the universe will hear you and step in and give you what you want.  Voila – you've got that new job of your dreams. The basic premise is that your thoughts create your reality.  Now, I've read all this stuff and done it all before.  I was doing a bit of eye-rolling in the sessions. I don't really think The Secret works, at least not in the magic way they lay it out. There were exercises.  One of the exercises is to pick something, anything, and manifest it.  Some people pick a hawk feather and all of a sudden, they find feathers everywhere.  Some people pick a coin, and they find coins everywhere.  I figured I'd play along and chose to manifest a ten-dollar bill.  I took one out of my wallet and visualized it.  Three weeks went by without my ten-dollar bill showing up.  Because, like I said it's a bunch of magical thinking and hokum.  I figured I'm meeting the universe halfway because I'm always out on the road running and riding so if anyone is going to find a ten-dollar bill it's me.  You know, don't make the universe work so hard.  I was starting to get a bit aggravated what with all these people finding their feathers and coins and me sans ten dollar bill.  I could've asked for a $100, right?  Ten bucks aint nuthin! Where's my ten bucks mr universe? A little scene painting now. I live at the end of a cul de sac. I'm the last house. So in front of my mailbox is a circle of pavement. My driveway dumps out into this circle of pavement. I went for my long ride today and came back in through the circle and up the driveway.  My wife was home. She had a flat on her bike, so I fixed it. She left to go for a ride over at the rail trail, so I jumped in the shower.  After my shower grabbed Ollie and we got in the truck to go downtown to the police station to pick up my gun license – long story for another day.  As I back into the circle I see what looks like leaves on the spread around the circle by my mailbox and up on my lawn.  So I throw it in neutral, get out and take a look.  It's a one dollar bill. A crisp, new, one-dollar bill.  And another, and another, and another… and I'm thinking to myself, “ok it's not a ten-dollar bill but…”  And I keep picking them up.  5, 6, 7, 8, 9… And that's it.  9 one-dollar bills. Then I'm hunting around in the bushes looking for number 10!  But I didn't find it. So, I guess the universe discounted me a dollar for not believing in it's hokum.  Or maybe Massachusetts has a 10% manifestation tax. Anyhow, I've decided to ask the universe for a new knee.  On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – The Olympic Marathon -   … Larisa Harrington– Owner Strong by Nature Wellness Meet Larisa Larisa, (she/her), utilizes her extensive education and experience to support the holistic well-being of her clients. She has a deep understanding of how unmanaged stress and anxiety affect all aspects of life and believes that well-being encompasses mental, physical, emotional, spiritual, financial and environmental components. Larisa is passionate about helping clients be their best selves, allowing them to thrive at home, at work, and in life. Section Two – Career ending injuries - Outro Ok my friends we have burned out to the end of episode 4-460 of the RunRunLive Podcast.  That's it man, I'm done! Like I said in the intro I've got a century ride on the calendar this week with my buddies.  After that, next up is the Bird in Hand half marathon in Pennsylvania.  I know I can't run, but these folks are the Galloway crew and I plan to just tuck in with some of the run-walkers and have a stroll.  It's only a half marathon.  Ain't nuthin.  More concerning is that I'm signed up for the Boston virtual in October.  I guess I'll just do the same thing and walk-run a 6 or 7 hour Boston.  Look at it this way, it will be an interesting experiment.  Can a Chris with zero training and zero mileage complete a marathon? Place you bets. Then we have to think about the future.  Guess what?  I'm turning a new age group in 2022.  Yeah.  Extra time for me to qualify.  I've been thing a lot about starting to believe in myself again and taking on the challenge.  Maybe I can manifest a BQ somewhere on my manifested new knee?  I'm also thinking about running for Zero – the end to prostate cancer. I have a friend in my running club who is in bad shape with the prostate cancer and it's hitting close to home.  I should do something for him.  Makes me mad that as a society we focus on stupid shit, when we could be finding a cure for cancer.  On a lighter note, I have an Ollie update for you.  I had my evaluation with the new trainer.  This is my third try.  This outfit is called K9 training.  I went up and met the owner, Ramone.  Ramone is like something you'd see in a movie about the army.  Big dude.  Intense.  Military.  Weight lifter. Anyhow he evaluated Ollie and they decide to Ollie was ok for semi-private lessons.  One of the tests was Ramone brought in his dog, a shepherd.  And while I'm holding Ollie n the leash he has his dog walk back and forth and basically do some drills to see if Ollie freaks out.  Ollie did not freak out.  Ollie thought it was great! And Ramone is giving commands to the shepherd in German.  And the shepherd is as efficient off leash as a drill sergeant's pride and joy.    Bottom line, Not giving up on Ollie.  I think he has met his match.  We had a lot of smoke in the air in New England this week.  Apparently from wild fires in Canada.  You could see the smoke in the air.  It was a haze.  You could smell it.  And, me being me, it reminded me of a phrase writers always use when describing this phenomena – they say “The smoke hung like a pall…” Then I wanted to know what pall meant and did it have something to do with pall bearers at a funeral or maybe Pall Mall cigarettes? You know, smoke, cigarettes?  I could see a connection.  But, alas, Pall Malls were named in 1899 after a posh street in London.  That street, it turns out was named after a game, similar to modern croquet, which was pall mall, literally “Ball Mallet” in Italian.  One of my favorite authors Kurt Vonnegut said of his Pall Malls, "a classy way to commit suicide." And, they were originally pronounced Pal Mals in America before we got radio and were taught the correct way.  But, going back to the fire smoke that hung like a pall, no it has nothing to do with cigarettes, it has to do with death.  The pall is that cloth that they drape over the casket.  And pall bearers are carrying that.  So when our modern writes say the smoke hung like a pall they are invoking the misery and darkness of death.  On that cheery note, remember to manifest something good this week. And I'll see you out there.   I will.  My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-460 – Larisa on Burnout  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4460.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-460 of the RunRunLive Podcast.  Here we are in July – moving into August of 2021.  We've turned the corner on summer and the days are already getting shorter up here in New England.  What's the update?  I have more doctor's appointments than an 80 year old.  I'm 6 months into the sore knee.  I tried to increase my mileage last time we talked, but the knee got sore so I took a week off from running.  I had my second MRI and we'll have a follow up with the knee guy to see if they can figure out why it still hurts.  He saw a stress fracture in there originally, but there's something else going on.  We'll figure it out.  And if he can't give me an answer, I'll kick him to the curb and do my own rehab. Doctors! I've been riding my bike a couple times a week and hitting the gym to lift.  I feel strong but it's not the same. One of the things that challenges me is those 3,000 calories a week I'd normally burn running.  I really have to watch what I eat, or I balloon up.  And even though I'm eating fairly clean, I'm not losing any weight because I'm just not burning those calories.  I eat about 2,000 calories a day, no sugar, very few carbs.  I haven't had a sandwich in 9 months or a real pizza.  The cauliflower pizza isn't bad, but it's not what I crave! I went down and volunteered as a course marshal for the local Appleman Triathlon.   I've run that race a couple times.  It's an interesting course.  The bike course has 4-5 monster hills and the run course has a technical single path trail section that challenges people.  Especially the non-trail runners.  And it was raining on Sunday, so they did that in the mud! It was good to get out and volunteer.  Cheer some people on.  Good to see people racing again.  I'm taking a day off to ride a century with my old running buddies this week.  Should be fun.  We're going to ride to the coast.  There may be a brewery involved.  I mentioned last week that I have been corralled to lead the fitness project for my team where I work.  I was out hunting for guest speakers, and I ran into today's guest Larisa.  Larisa runs that helps high achieving individuals who are experiencing burnout.   So of course I signed her up for an interview.  We have a great chat.  She is doing honorable and worthy work and I think it should resonate with some of you.  I know it resonated with me. In section one I'm going to talk about the Olympic Marathon.  In section two I'm going to talk about how athletes deal with career ending injuries. I'm still working on turning my other podcast the After the Apocalypse serial into a book.  It's been hard.  What with all the agents calling me and fighting over the right to represent me.  Throwing money at me.  Fans storming the table at book signings, hanging on my every word, begging me for signatures.  And daytime TV producers trying to squeeze me into every broadcast.  It's exhausting. All that stuff will happen.  It just hasn't happened yet.  But I'll tell you something that has happened.  One of the people at work is teaching us a course called “Infinite Possibilities”.  It's a lot of the stuff you already know.  A little Tony Robbins a lot of The Secret.  If you don't know The Secret it's a book and movie that basically says you can manifest anything you want by focusing on it. So, for instance, if you want a new job, you write down all the attributes of your dream job and visualize it.  If you keep visualizing and affirming that vision of the new job the universe will hear you and step in and give you what you want.  Voila – you've got that new job of your dreams. The basic premise is that your thoughts create your reality.  Now, I've read all this stuff and done it all before.  I was doing a bit of eye-rolling in the sessions. I don't really think The Secret works, at least not in the magic way they lay it out. There were exercises.  One of the exercises is to pick something, anything, and manifest it.  Some people pick a hawk feather and all of a sudden, they find feathers everywhere.  Some people pick a coin, and they find coins everywhere.  I figured I'd play along and chose to manifest a ten-dollar bill.  I took one out of my wallet and visualized it.  Three weeks went by without my ten-dollar bill showing up.  Because, like I said it's a bunch of magical thinking and hokum.  I figured I'm meeting the universe halfway because I'm always out on the road running and riding so if anyone is going to find a ten-dollar bill it's me.  You know, don't make the universe work so hard.  I was starting to get a bit aggravated what with all these people finding their feathers and coins and me sans ten dollar bill.  I could've asked for a $100, right?  Ten bucks aint nuthin! Where's my ten bucks mr universe? A little scene painting now. I live at the end of a cul de sac. I'm the last house. So in front of my mailbox is a circle of pavement. My driveway dumps out into this circle of pavement. I went for my long ride today and came back in through the circle and up the driveway.  My wife was home. She had a flat on her bike, so I fixed it. She left to go for a ride over at the rail trail, so I jumped in the shower.  After my shower grabbed Ollie and we got in the truck to go downtown to the police station to pick up my gun license – long story for another day.  As I back into the circle I see what looks like leaves on the spread around the circle by my mailbox and up on my lawn.  So I throw it in neutral, get out and take a look.  It's a one dollar bill. A crisp, new, one-dollar bill.  And another, and another, and another… and I'm thinking to myself, “ok it's not a ten-dollar bill but…”  And I keep picking them up.  5, 6, 7, 8, 9… And that's it.  9 one-dollar bills. Then I'm hunting around in the bushes looking for number 10!  But I didn't find it. So, I guess the universe discounted me a dollar for not believing in it's hokum.  Or maybe Massachusetts has a 10% manifestation tax. Anyhow, I've decided to ask the universe for a new knee.  On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – The Olympic Marathon -   … Larisa Harrington– Owner Strong by Nature Wellness Meet Larisa Larisa, (she/her), utilizes her extensive education and experience to support the holistic well-being of her clients. She has a deep understanding of how unmanaged stress and anxiety affect all aspects of life and believes that well-being encompasses mental, physical, emotional, spiritual, financial and environmental components. Larisa is passionate about helping clients be their best selves, allowing them to thrive at home, at work, and in life. Section Two – Career ending injuries - Outro Ok my friends we have burned out to the end of episode 4-460 of the RunRunLive Podcast.  That's it man, I'm done! Like I said in the intro I've got a century ride on the calendar this week with my buddies.  After that, next up is the Bird in Hand half marathon in Pennsylvania.  I know I can't run, but these folks are the Galloway crew and I plan to just tuck in with some of the run-walkers and have a stroll.  It's only a half marathon.  Ain't nuthin.  More concerning is that I'm signed up for the Boston virtual in October.  I guess I'll just do the same thing and walk-run a 6 or 7 hour Boston.  Look at it this way, it will be an interesting experiment.  Can a Chris with zero training and zero mileage complete a marathon? Place you bets. Then we have to think about the future.  Guess what?  I'm turning a new age group in 2022.  Yeah.  Extra time for me to qualify.  I've been thing a lot about starting to believe in myself again and taking on the challenge.  Maybe I can manifest a BQ somewhere on my manifested new knee?  I'm also thinking about running for Zero – the end to prostate cancer. I have a friend in my running club who is in bad shape with the prostate cancer and it's hitting close to home.  I should do something for him.  Makes me mad that as a society we focus on stupid shit, when we could be finding a cure for cancer.  On a lighter note, I have an Ollie update for you.  I had my evaluation with the new trainer.  This is my third try.  This outfit is called K9 training.  I went up and met the owner, Ramone.  Ramone is like something you'd see in a movie about the army.  Big dude.  Intense.  Military.  Weight lifter. Anyhow he evaluated Ollie and they decide to Ollie was ok for semi-private lessons.  One of the tests was Ramone brought in his dog, a shepherd.  And while I'm holding Ollie n the leash he has his dog walk back and forth and basically do some drills to see if Ollie freaks out.  Ollie did not freak out.  Ollie thought it was great! And Ramone is giving commands to the shepherd in German.  And the shepherd is as efficient off leash as a drill sergeant's pride and joy.    Bottom line, Not giving up on Ollie.  I think he has met his match.  We had a lot of smoke in the air in New England this week.  Apparently from wild fires in Canada.  You could see the smoke in the air.  It was a haze.  You could smell it.  And, me being me, it reminded me of a phrase writers always use when describing this phenomena – they say “The smoke hung like a pall…” Then I wanted to know what pall meant and did it have something to do with pall bearers at a funeral or maybe Pall Mall cigarettes? You know, smoke, cigarettes?  I could see a connection.  But, alas, Pall Malls were named in 1899 after a posh street in London.  That street, it turns out was named after a game, similar to modern croquet, which was pall mall, literally “Ball Mallet” in Italian.  One of my favorite authors Kurt Vonnegut said of his Pall Malls, "a classy way to commit suicide." And, they were originally pronounced Pal Mals in America before we got radio and were taught the correct way.  But, going back to the fire smoke that hung like a pall, no it has nothing to do with cigarettes, it has to do with death.  The pall is that cloth that they drape over the casket.  And pall bearers are carrying that.  So when our modern writes say the smoke hung like a pall they are invoking the misery and darkness of death.  On that cheery note, remember to manifest something good this week. And I'll see you out there.   I will.  My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-459 – Gene Founder of Charity Miles  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4459.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-459 of the RunRunLive Podcast.  I found another way to avoid writing new material! Long story.  I was volunteered to lead a fitness project for my team at work.  I did a survey around what people wanted to know and the top of the list was “How do you find the time to work out?”  So – This question being eminently in the Chris Russell wheelhouse - I created a PowerPoint Presentation, of course I did, and I gave a little talk around that. It ended up being about 20 minutes long – so I stripped the audio off of that and present it here for you.  I did some minor editing to mask the folks I work with.  It's quite brave of me!  I sound like I'm passionate about this!  As I get older I'm trying to lean in and merge the different aspects of my world.  I got some good feedback that because of our little talk they went out and did some exercise.  So the ends justify the means.  I'm going to drop that recording in here and it is long enough to take up enough space, so I'll just do that one and the interview today and some other comments to get you a show. Our interview today is with Gene Gurkoff who has an interesting story.  You know I have a history of being involved in startups – so I lead him down that path a little.  But, he's the guy who started Charity Miles.  He's still trying to navigate it to a successful outcome.  I'm not an investor or a shareholder in anything right now but the venture capital / private equity space has been crazy this year.  There has been a record number of acquisitions and Initial Private Offerings or IPO's.  On the other side there has been a record amount of money invested.  The investors are making money and spending money.  It would not surprise me to see Gene's company in some sort of transaction this year, but that is purely speculation.  My knee is still a problem.  It was feeling stronger last week, so I went out into the trails with Ollie Thursday to see how it felt.  No improvement.  Still a sharp pain when I try to run up hills or when I toe off.  Sort of the ‘climbing the stairs' weight baring motion.  It's been 6 months so I'm back in to see the knee guy tomorrow.  Basically the only thing that changed over 6 months was that now I'm in terrible shape and my knee hurts.  I got a reasonable 31 mile bike ride on the Cape Cod rail trail yesterday.  For the most part the cycling is pain free.  Then I went for a soupy slow 10 mile run with Ollie on the rail trail in Groton this morning.  I got it done but it was slow and I didn't feel great.  That gives me about 20 miles for the week and another 40 or so of biking with a couple of weights work outs thrown in.  I'm signed up for the Bird in Hand ½ marathon and I'll be able to finish that but I won't be racing.  We'll see what the doctor says.  We'll try to keep our enthusiasm and positivity up and muddle through. Another co-worker of mine is doing a “Live your best Life” course with us.  It's a lot of manifestation and visualization stuff.  Nothing that I haven't heard before but it's always good to remind ourselves to think positive thoughts and be grateful for what we have. That's what I'm doing with my knee.  Thinking positive thoughts and assuming that eventually I'll be able to train and race like I want to.  Because our bodies are amazing.  I have a random thought to share with you.  I'm listening to a history of the American Civil War.  And the names are awesome.  Seriously.  How many people do you know named Eustis? Or Gustavus? Or Beauregard?  Come on you young parents, name your kids something spectacular!  Hope you are having a great summer, for those of you on this side of the planet.   Hope my friends in Germany are safe from the flooding.  Hope my friends out West are ok in the heat.  Stay safe everyone.  We need you with us.  On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Gene Gurkoff– Founder of Charity Miles Gene is the Founder of Charity Miles, an app that enables people to earn money for charity when they walk, run, bike and do other activities for charity.  Charity Miles is regularly featured as one of the top health and fitness apps and has helped earn over $5 million for charity.  Gene is also an avid runner, husband and father.     Outro Ok my friends we have charitably contributed to the end of episode 4-459 of the RunRunLive Podcast.  Thank your lucky stars that you have the ability to help others! I have a couple updates before I go.  First, harking back to my comments on finding time to work out.  I've been doing a little engineering time study on my workouts.  And I discovered something quite wonderful.  The case study is going to the gym to lift weights.  It's 6 miles to the gym and 6 miles back and sometimes I'll ride my bike, but let's ignore the commute for now and focus on the workout itself.  I've been lifting heavy, which basically means heavier weights and fewer reps.  Monday night I did chest and back and Abs.  This consists of 3 sets of 3 exercises for the chest.  So 9 total sets of chest. Then another 3 sets of 3 exercises for the back, so another 9 sets for the back.  Then at the end of each I throw in a set of Abs – so 3 total sets of Abs.  Add it all up and I'm getting 21 heavy sets down in this workout.  How long do you think that takes?  Well I timed it.  Less than 40 minutes.  My god people!  Less than 40 minutes!  Do the math! You could do a simple workout of 1 set per muscle group and be done in 10 minutes.  You can do a total body core set that has 15 or so distinct separate exercises in it in less than 15 minute.  So I don't want to hear anybody say they don't have time.  You just have to go in and attack those workouts.  Don't lollygag around the gym looking mean.  Get that shit done.  You'll work up a sweat and look like in a month! Second update, I finished up the first season, 20 episodes of my Apocalypse podcast.  Now I'm going to turn it into a book and get started on the second season.  It's doing well.  I'm over 14,000 downloads and getting some good feedback.  That's in 6 months, pushing out an episode every two weeks. Again, do the math.  2500 words time 20 episodes is 50,000 words and you've got yourself a book.  Don't wait for permission.  Don't wait until you're sure you know what you're doing.  Don't wait until you're sure you'll be successful.  Don't wait until you can afford it.  Start! Start and pile up those pebbles one at a time and before you know it you'll have a mountain.  Or an altar.  Or a sculpture. Start and you will find a way.  Start and the worst possible outcome is that you'll learn something. I was interviewed by this guy Mike who has a “Wasteland” podcast called “” and the interview came out really well.  I'm quite enjoying this new creative project.  Links in the show notes.  And I'm going to drop Mike's show with the interview on my feed next week as well.  If you go back to my sermon on how to find time, you'll remember what I said about finding something that brings you joy.  It's an important nuance, that we're talking about ‘joy', not ‘pleasure'.  Getting high might bring you pleasure but being creative can bring you joy.  I am getting great joy out of creating and producing these characters in this world and that comes through in my interview with Mike.  So, my friends, that's your homework for this week.  Find what gives you joy and embrace it.  Then get started.  And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-459 – Gene Founder of Charity Miles  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4459.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-459 of the RunRunLive Podcast.  I found another way to avoid writing new material! Long story.  I was volunteered to lead a fitness project for my team at work.  I did a survey around what people wanted to know and the top of the list was “How do you find the time to work out?”  So – This question being eminently in the Chris Russell wheelhouse - I created a PowerPoint Presentation, of course I did, and I gave a little talk around that. It ended up being about 20 minutes long – so I stripped the audio off of that and present it here for you.  I did some minor editing to mask the folks I work with.  It's quite brave of me!  I sound like I'm passionate about this!  As I get older I'm trying to lean in and merge the different aspects of my world.  I got some good feedback that because of our little talk they went out and did some exercise.  So the ends justify the means.  I'm going to drop that recording in here and it is long enough to take up enough space, so I'll just do that one and the interview today and some other comments to get you a show. Our interview today is with Gene Gurkoff who has an interesting story.  You know I have a history of being involved in startups – so I lead him down that path a little.  But, he's the guy who started Charity Miles.  He's still trying to navigate it to a successful outcome.  I'm not an investor or a shareholder in anything right now but the venture capital / private equity space has been crazy this year.  There has been a record number of acquisitions and Initial Private Offerings or IPO's.  On the other side there has been a record amount of money invested.  The investors are making money and spending money.  It would not surprise me to see Gene's company in some sort of transaction this year, but that is purely speculation.  My knee is still a problem.  It was feeling stronger last week, so I went out into the trails with Ollie Thursday to see how it felt.  No improvement.  Still a sharp pain when I try to run up hills or when I toe off.  Sort of the ‘climbing the stairs' weight baring motion.  It's been 6 months so I'm back in to see the knee guy tomorrow.  Basically the only thing that changed over 6 months was that now I'm in terrible shape and my knee hurts.  I got a reasonable 31 mile bike ride on the Cape Cod rail trail yesterday.  For the most part the cycling is pain free.  Then I went for a soupy slow 10 mile run with Ollie on the rail trail in Groton this morning.  I got it done but it was slow and I didn't feel great.  That gives me about 20 miles for the week and another 40 or so of biking with a couple of weights work outs thrown in.  I'm signed up for the Bird in Hand ½ marathon and I'll be able to finish that but I won't be racing.  We'll see what the doctor says.  We'll try to keep our enthusiasm and positivity up and muddle through. Another co-worker of mine is doing a “Live your best Life” course with us.  It's a lot of manifestation and visualization stuff.  Nothing that I haven't heard before but it's always good to remind ourselves to think positive thoughts and be grateful for what we have. That's what I'm doing with my knee.  Thinking positive thoughts and assuming that eventually I'll be able to train and race like I want to.  Because our bodies are amazing.  I have a random thought to share with you.  I'm listening to a history of the American Civil War.  And the names are awesome.  Seriously.  How many people do you know named Eustis? Or Gustavus? Or Beauregard?  Come on you young parents, name your kids something spectacular!  Hope you are having a great summer, for those of you on this side of the planet.   Hope my friends in Germany are safe from the flooding.  Hope my friends out West are ok in the heat.  Stay safe everyone.  We need you with us.  On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Gene Gurkoff– Founder of Charity Miles Gene is the Founder of Charity Miles, an app that enables people to earn money for charity when they walk, run, bike and do other activities for charity.  Charity Miles is regularly featured as one of the top health and fitness apps and has helped earn over $5 million for charity.  Gene is also an avid runner, husband and father.     Outro Ok my friends we have charitably contributed to the end of episode 4-459 of the RunRunLive Podcast.  Thank your lucky stars that you have the ability to help others! I have a couple updates before I go.  First, harking back to my comments on finding time to work out.  I've been doing a little engineering time study on my workouts.  And I discovered something quite wonderful.  The case study is going to the gym to lift weights.  It's 6 miles to the gym and 6 miles back and sometimes I'll ride my bike, but let's ignore the commute for now and focus on the workout itself.  I've been lifting heavy, which basically means heavier weights and fewer reps.  Monday night I did chest and back and Abs.  This consists of 3 sets of 3 exercises for the chest.  So 9 total sets of chest. Then another 3 sets of 3 exercises for the back, so another 9 sets for the back.  Then at the end of each I throw in a set of Abs – so 3 total sets of Abs.  Add it all up and I'm getting 21 heavy sets down in this workout.  How long do you think that takes?  Well I timed it.  Less than 40 minutes.  My god people!  Less than 40 minutes!  Do the math! You could do a simple workout of 1 set per muscle group and be done in 10 minutes.  You can do a total body core set that has 15 or so distinct separate exercises in it in less than 15 minute.  So I don't want to hear anybody say they don't have time.  You just have to go in and attack those workouts.  Don't lollygag around the gym looking mean.  Get that shit done.  You'll work up a sweat and look like in a month! Second update, I finished up the first season, 20 episodes of my Apocalypse podcast.  Now I'm going to turn it into a book and get started on the second season.  It's doing well.  I'm over 14,000 downloads and getting some good feedback.  That's in 6 months, pushing out an episode every two weeks. Again, do the math.  2500 words time 20 episodes is 50,000 words and you've got yourself a book.  Don't wait for permission.  Don't wait until you're sure you know what you're doing.  Don't wait until you're sure you'll be successful.  Don't wait until you can afford it.  Start! Start and pile up those pebbles one at a time and before you know it you'll have a mountain.  Or an altar.  Or a sculpture. Start and you will find a way.  Start and the worst possible outcome is that you'll learn something. I was interviewed by this guy Mike who has a “Wasteland” podcast called “” and the interview came out really well.  I'm quite enjoying this new creative project.  Links in the show notes.  And I'm going to drop Mike's show with the interview on my feed next week as well.  If you go back to my sermon on how to find time, you'll remember what I said about finding something that brings you joy.  It's an important nuance, that we're talking about ‘joy', not ‘pleasure'.  Getting high might bring you pleasure but being creative can bring you joy.  I am getting great joy out of creating and producing these characters in this world and that comes through in my interview with Mike.  So, my friends, that's your homework for this week.  Find what gives you joy and embrace it.  Then get started.  And I'll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-458 – Fall in Love With Fitness  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4458.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-458 of the RunRunLive Podcast.  This week's show is going to be a bit of a “special” show or outlier.  We will be deviateing from our standard format. Why?  You ask… Because I'm lazy.  Lazy, Lazy, Lazy.  And when someone drops a prerecorded interview into my lap that I have done scant effort in creating I am not going to look a gift horse in the mouth, because it may be filled with angry Greeks, who have been camping out on the beach outside the walls of your city for 2 years – I mean wouldn't the smell have given them away?  I guess everyone smelled a bit earthy in the bronze age.  But I digress, and by now anyone who was listening to this show for the first time might be reconsidering their life choices. Yeah, so I got a random email from Sherry's people to come on her podcast and talk about fitness.  And I asked if I could use the recording.  It looks like it's about 45 minutes long.  So I'll stick a quick intro and outro on it and let you suffer the cringeworthy nature of me trying to sound interesting and enthusiastic.  … My knee is still hurting.  It's got one position where I get a sharp pain in the weight bearing motion.  I got a couple easy runs in this week.   Mostly I've been lifting heavy at the gym.  I can knock out 5 sets of 2 muscle groups in an hour.  I can knock out 3 sets in like 40 minutes.  I don't' mess around.  I know what I'm doing and I go from exercise to exercise.  If someone gets in my way I switch to an alternate exercise and keep moving.  Got a nice long ride in yesterday in the cold rain with my buddies.  Fuji-san, my ancient steel racing bike is at the shop getting serviced, but I still wanted to ride with the guys.  I figured I'd take my Motobecane mountain bike, but it's got the mud-knobby tires on it right now and it's hard to keep up with people on road bikes when you're pushing that much rubber.  I came up with a plan Friday for the Saturday morning ride.  I'd put a set of less-aggressive tires on it so I could keep up with those guys.  I went online and found some at the local Walmart and ordered them for pickup.  I went and grabbed them Friday afternoon before hitting the gym.  Ironically, I got a text in the gym that said, “Hey your bike's ready, but yeah, we're closing at 5:00 and won't be open for the holiday weekend” (it's 4th of July here in the states). When I got home, I hunted around for my tools and went to crack those new tires on there for the morning.  I lift them out of the bag and they are 26 inch tires.  My bike is a 29er. So, game over. Meanwhile I'm texting with Frank and he says “Why don't you take my extra Cervello?”  He asked me what size shoe I had, because, you know we're all riding clip ins, and I say “Size 12, I'm not going to fit into your tiny little princess shoes – but bring your peddle wrench and we'll spin your peddles out, spin mine in and be good to go.” And that's what we did.  It took all three of us to figure out which way the peddles came off and get Frank's peddles out.  But, it worked and we rode 40 miles in a cold rain.  That's my intro story for you.   Enjoy the interview with Sherry.  And check out her podcast, it's called “”, might be just the thing for you to get motivated about your summer fitness routine.  Links in the notes. On with the Show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Sherry Shaban – Fall in Love with Fitness About Sherry Shaban You may have scrolled through my Facebook and Instagram account or pages of this site thinking “I could never do that” or “It's her genetics, my body type is just not the same.”  It's taken me many years to summon the courage to share my story with you. For years I was frustrated with myself, disappointed and angry for being a “victim” of my circumstances. My thoughts constantly tethered around the principle that if I hadn't been hit by a car, that if I wasn't missing pieces of bone in my spine, I would be able to compete as an athlete at the very highest level.   Outro Ok my friends we have fallen in love with fitness to the end of episode 4-458 of the RunRunLive Podcast.  Grab your towels and hit the showers. So, which story should I tell you before I let you go?  Should I tell you the earwax story?  I don't know that story could be off-putting.  Or should I tell you the apocalypse story?  That's amusing, but a tad short.  Why don't we do this, I'll give you the punchline of the earwax story and cap it off with the apocalypse story.  Why do we have earwax?  What is it's purpose?  Seems like a bit of a design flaw.  To have a substance that gets hung up in our ears and blocks our hearing.  The medical term is cerumen.  Which I figured would have something to do with ‘head' because of that ‘cer' prefix looks suspiciously like the word cerebrum, and cerebral.  I figured it would be Latin for ‘brain-wax' or something, but, it turns out they are not related.  “Cerebrum” is Latin for brain.  “Cera” is Latin for wax.  So, unimaginatively enough, cerumen is just a word for wax.  Ear wax is 50-60% fat.  We secret it in the outer ear canal to lubricate, and also protect the more sensitive inner workings, by trapping dust and bugs and debris.  It's human tree sap.  Maybe eventually it would harden into amber? I had an earwax event this week that I'm not going to go into.  But, it got me to wondering how we would treat earwax removal in the apocalypse? Which has nothing to do with the apocalypse story I'm about to tell.  Turns out the Sherry wasn't the only email I got asking for an interview.  I got another from a chap that does some sort of post-apocalypse podcast who has been listening to my “After the Apocalypse” podcast and wanted to interview me about it.  So, I listened to a couple of his episodes and I learned something new.  Turns out that there is a festival called “”, where these folks dress up like Mad Max characters and got into the desert for a weekend.  They build a not-insubstantial town and play apocalypse.  This is an actual thing.  They get 3,000+ survivors and charge $225 for general admission. They have their own economy and different tribes and all kinds of stuff.  I was joking with my daughter that I'd tell my wife I had to go to a conference, and invite her to come with me.  Then jump in the rental car and drive her into the wasteland.  That would be some good reality TV, right there. At this point, any of the new listeners who made it this far are clawing at their eyes and pouring Clorox in their ears.  And wondering “What the hell does this have to do with running?”  and “Where's the border collie?  I thought there was a border collie?” I am currently injured.  Oliie the collie and I did do a slow 4 this morning – giving me a whopping 9 miles for the week.  But, I am confident that I will be back!  There are adventures ahead.  And why do we still do this podcast?  Side note, I had someone looking for episode 10 this week.  The links on my website were broken.  I fixed them.  But, episode 10?  My god that's got to be cringeworthy and the audio is horrible.  Here's a note I got a couple weeks ago.  Hello Chris, my name is blank and I am a 39-year-old, off and on runner, father of two young children. I have been listening to your podcast for 6 or 7 years now and have always enjoyed it, so thank you for that. But I also want to thank you because for the last couple of years I've been really challenged at work, which has significantly impacted my overall happiness and work-life balance. But, your always positive nuggets of wisdom help me navigate through some difficult moments. Although admittedly sometimes it is temporary until I get back in the office, even those brief moments have helped so thank you very much. Your podcast is genuinely one of the bright spots of my week that helps me get through this challenging period until, hopefully someday soon, another opportunity presents itself. Thanks again. Take care and have a great week. That's our lesson here folks.  Don't judge.  Just put yourself out there.  You never know who you're going to help or how you're going to help them.  Life, indeed is short, make it count. And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-458 – Fall in Love With Fitness  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4458.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-458 of the RunRunLive Podcast.  This week's show is going to be a bit of a “special” show or outlier.  We will be deviateing from our standard format. Why?  You ask… Because I'm lazy.  Lazy, Lazy, Lazy.  And when someone drops a prerecorded interview into my lap that I have done scant effort in creating I am not going to look a gift horse in the mouth, because it may be filled with angry Greeks, who have been camping out on the beach outside the walls of your city for 2 years – I mean wouldn't the smell have given them away?  I guess everyone smelled a bit earthy in the bronze age.  But I digress, and by now anyone who was listening to this show for the first time might be reconsidering their life choices. Yeah, so I got a random email from Sherry's people to come on her podcast and talk about fitness.  And I asked if I could use the recording.  It looks like it's about 45 minutes long.  So I'll stick a quick intro and outro on it and let you suffer the cringeworthy nature of me trying to sound interesting and enthusiastic.  … My knee is still hurting.  It's got one position where I get a sharp pain in the weight bearing motion.  I got a couple easy runs in this week.   Mostly I've been lifting heavy at the gym.  I can knock out 5 sets of 2 muscle groups in an hour.  I can knock out 3 sets in like 40 minutes.  I don't' mess around.  I know what I'm doing and I go from exercise to exercise.  If someone gets in my way I switch to an alternate exercise and keep moving.  Got a nice long ride in yesterday in the cold rain with my buddies.  Fuji-san, my ancient steel racing bike is at the shop getting serviced, but I still wanted to ride with the guys.  I figured I'd take my Motobecane mountain bike, but it's got the mud-knobby tires on it right now and it's hard to keep up with people on road bikes when you're pushing that much rubber.  I came up with a plan Friday for the Saturday morning ride.  I'd put a set of less-aggressive tires on it so I could keep up with those guys.  I went online and found some at the local Walmart and ordered them for pickup.  I went and grabbed them Friday afternoon before hitting the gym.  Ironically, I got a text in the gym that said, “Hey your bike's ready, but yeah, we're closing at 5:00 and won't be open for the holiday weekend” (it's 4th of July here in the states). When I got home, I hunted around for my tools and went to crack those new tires on there for the morning.  I lift them out of the bag and they are 26 inch tires.  My bike is a 29er. So, game over. Meanwhile I'm texting with Frank and he says “Why don't you take my extra Cervello?”  He asked me what size shoe I had, because, you know we're all riding clip ins, and I say “Size 12, I'm not going to fit into your tiny little princess shoes – but bring your peddle wrench and we'll spin your peddles out, spin mine in and be good to go.” And that's what we did.  It took all three of us to figure out which way the peddles came off and get Frank's peddles out.  But, it worked and we rode 40 miles in a cold rain.  That's my intro story for you.   Enjoy the interview with Sherry.  And check out her podcast, it's called “”, might be just the thing for you to get motivated about your summer fitness routine.  Links in the notes. On with the Show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Sherry Shaban – Fall in Love with Fitness About Sherry Shaban You may have scrolled through my Facebook and Instagram account or pages of this site thinking “I could never do that” or “It's her genetics, my body type is just not the same.”  It's taken me many years to summon the courage to share my story with you. For years I was frustrated with myself, disappointed and angry for being a “victim” of my circumstances. My thoughts constantly tethered around the principle that if I hadn't been hit by a car, that if I wasn't missing pieces of bone in my spine, I would be able to compete as an athlete at the very highest level.   Outro Ok my friends we have fallen in love with fitness to the end of episode 4-458 of the RunRunLive Podcast.  Grab your towels and hit the showers. So, which story should I tell you before I let you go?  Should I tell you the earwax story?  I don't know that story could be off-putting.  Or should I tell you the apocalypse story?  That's amusing, but a tad short.  Why don't we do this, I'll give you the punchline of the earwax story and cap it off with the apocalypse story.  Why do we have earwax?  What is it's purpose?  Seems like a bit of a design flaw.  To have a substance that gets hung up in our ears and blocks our hearing.  The medical term is cerumen.  Which I figured would have something to do with ‘head' because of that ‘cer' prefix looks suspiciously like the word cerebrum, and cerebral.  I figured it would be Latin for ‘brain-wax' or something, but, it turns out they are not related.  “Cerebrum” is Latin for brain.  “Cera” is Latin for wax.  So, unimaginatively enough, cerumen is just a word for wax.  Ear wax is 50-60% fat.  We secret it in the outer ear canal to lubricate, and also protect the more sensitive inner workings, by trapping dust and bugs and debris.  It's human tree sap.  Maybe eventually it would harden into amber? I had an earwax event this week that I'm not going to go into.  But, it got me to wondering how we would treat earwax removal in the apocalypse? Which has nothing to do with the apocalypse story I'm about to tell.  Turns out the Sherry wasn't the only email I got asking for an interview.  I got another from a chap that does some sort of post-apocalypse podcast who has been listening to my “After the Apocalypse” podcast and wanted to interview me about it.  So, I listened to a couple of his episodes and I learned something new.  Turns out that there is a festival called “”, where these folks dress up like Mad Max characters and got into the desert for a weekend.  They build a not-insubstantial town and play apocalypse.  This is an actual thing.  They get 3,000+ survivors and charge $225 for general admission. They have their own economy and different tribes and all kinds of stuff.  I was joking with my daughter that I'd tell my wife I had to go to a conference, and invite her to come with me.  Then jump in the rental car and drive her into the wasteland.  That would be some good reality TV, right there. At this point, any of the new listeners who made it this far are clawing at their eyes and pouring Clorox in their ears.  And wondering “What the hell does this have to do with running?”  and “Where's the border collie?  I thought there was a border collie?” I am currently injured.  Oliie the collie and I did do a slow 4 this morning – giving me a whopping 9 miles for the week.  But, I am confident that I will be back!  There are adventures ahead.  And why do we still do this podcast?  Side note, I had someone looking for episode 10 this week.  The links on my website were broken.  I fixed them.  But, episode 10?  My god that's got to be cringeworthy and the audio is horrible.  Here's a note I got a couple weeks ago.  Hello Chris, my name is blank and I am a 39-year-old, off and on runner, father of two young children. I have been listening to your podcast for 6 or 7 years now and have always enjoyed it, so thank you for that. But I also want to thank you because for the last couple of years I've been really challenged at work, which has significantly impacted my overall happiness and work-life balance. But, your always positive nuggets of wisdom help me navigate through some difficult moments. Although admittedly sometimes it is temporary until I get back in the office, even those brief moments have helped so thank you very much. Your podcast is genuinely one of the bright spots of my week that helps me get through this challenging period until, hopefully someday soon, another opportunity presents itself. Thanks again. Take care and have a great week. That's our lesson here folks.  Don't judge.  Just put yourself out there.  You never know who you're going to help or how you're going to help them.  Life, indeed is short, make it count. And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-457 – Cody Runs the USA for Cancer Families  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4457.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-457 of the RunRunLive Podcast.  How is your week going?  I understand from the news that much of you across the US are suffering through a heat wave.  That's too bad.  115 degrees in Phoenix.  That's toasty.  Makes it hard to get outside.  I remember one time going running in Las Vegas, in the afternoon, after an all-day meeting, like an idiot, and then I got lost.  I could see where I wanted to be but I couldn't find my way through all the fences and the buildings to get there.  I remember being seriously concerned for my well-being with the heat.  But, apparently I lived.  Vegas is a weird place.  I am still nursing a sore knee but as of today it seems to be getting a bit better and I'm hopeful.  I joined the gym.  I've been lifting heavy for the last couple weeks.  It gives me something to do.  I used to lift in my 20's before I got into distance running.  I had a guy I worked with who was an actual body builder and was able to learn some basic things that I still have in my tool kit.  Like good form and the different ways to go after the different muscle groups.  Over the last 20 years with running I rarely lifted heavy.  My workouts were always light weight, high rep and mostly body weight.  You don't need that kind of muscle mass or strength for running.  It's counterproductive.  The difference is that instead of doing body weight or light dumbbells for high-rep sets of exercises you do fewer reps with heavier weight. For instance instead of 20 reps with 15 pound dumbbells you might do 8 reps with 30 pound dumbbells.  The difference is that the lower reps produce strength and muscle mass while the lower weight, higher reps result in less muscle mass and more endurance.  I have been getting 3 or more bike rides in each week with a longer ride on the weekend.  Typically I‘ll do an hour and change on the weekdays and 2-3 hours on the weekend.  I backed off on trying to run after the previous week's fiasco.  When I first joined the gym I jumped on the treadmill but it was awful.  I haven't been on a treadmill in 18 months.  I had forgotten how awful it is.  Then I made a huge mistake and tried to use one of the old LifeCycle bikes in the gym.  The problem is that the angles are so different from an actual bicycle that it really tweaked my knee.  But I have started again this week.  Sunday, I ran an easy 5k on the roads with my club.  We were able to all get together and have a brunch for the first time in a year and a half so that was joyous.  Tuesday, I did another easy 5k on the rail-trail, pain free.  And yesterday I did a whopping 40 minutes of road and rail trail with some hills and trail sections, again pain free.  Pretty happy about that.  I'm so hilariously out of shape that I have to get used to running being hard.  I have to watch out for all the beginner runner things like blisters and chaffing and Achilles tendonitis.  Today we are talking with a nice young man Cody, who is aspiring to do a cross country run to support families dealing with cancer in a child.  It's a good story.  He's a positive influencer.  In section one I'll talk a bit about an observation that all the records for running are falling and why.  In section two I'll talk about a current phenomena that is being called the ‘turnover tsunami', but I think it should be called the ‘JobQuake'.  So Ollie is doing fine.  It's my habit to take him for a walk when I get up in the morning.  This week I got up went down stairs and when I looked out the front door there was a rabbit sitting in the front lawn.  I thought, ‘well that's going to make Ollie crazy', but what can you do.  So, I sat to put my shoes on.  When I got back up to put the leash on Ollie, I looked out to see if the rabbit was still there.  And there was a big owl sitting on top of the rabbit looking at me.  Not kidding.  A bit of a Wild Kingdom moment.  The owl looks at me for awhile and I guess decided I was scary, it takes off and the rabbit runs away.  One of those early morning things where your have to scratch your head and wonder.  Sometimes life is just being in the right place at the right time. On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Cody O'Connor – Cody Runs the USA for Cancer Families   Cody O'Connor My name is Cody O'Connor and after defeating cancer, losing my right fibula and being told I'd never walk normally again- I am embarking on the quest to walk across the USA. When fighting, I saw how my temporary illness was impacting my family. Seeing the struggles they faced I created Champions Do Overcome, a 501(c)3 non profit organization. CDO, supports families through paying monthly bills, providing food/gas, etc. which reduces stress on the family, and ensures no child is left to fight the beast alone. All of this to spread hope to all that need it coast to coast, and change the outcome for children battling pediatric cancer. Please follow our journey @overcomerteam on Instagram. Please consider donating to our cause at: Fundraiser by Cody O'Connor : Walk For Hope - Cross USA Walk For Cancer Relief (gofundme.com)   Companies Involved: Kroger & affiliates,  Infinit Nutrition, Altra Running, MyMedic, Dude Wipes, MyFanThreads, Groov App, GermX, Sacan Martial Arts, Feedback Audiology Solutions & Consulting Influencers Involved:   Rich Franklin (UFC Hall of Famer), Ben Higgins (Bachelor Star Season 20), Ashley I and Jared Haibon (Bachelor in Paradise), Harvey Lewis (Team USA 24 Hr. Run Team), and Pete Kostelnick (Record for running across USA)   Section two – Turning difficult work situations to your advantage -   Outro   Ok my friends we have run across the US of A to the end of episode 4-457 of the RunRunLive Podcast.  And a good time was had by all. All-in-all I can't complain.  I'm reasonably healthy, the days are long and the weather is nice.  Feels good to be taking it easy in the summertime.  I have managed to lose 10 of the 20 pounds I had found.  It doesn't come off as fast when you're not running.  I'm not a naturally slender person and I have to work at it.  That's one of the reasons I'm lifting is to build up some more muscle, not just to be stronger, but to burn more calories.  I ordered a couple new short sleeve shirts from Amazon.  I needed some new bike shorts anyhow so I figured I might as well get up to the free shipping.  I ordered them as mediums.  My whole life I ordered large shirts.  Now I'm wearing medium.  Not sure if I got smaller or they adjusted the sizes.  Probably a little of both.  This week is Prime Day for all you techy folks who need new gadgets.  I don't have a Prime membership.  I leach off my daughter's membership for the Prime video.  I don't buy enough stuff to make it worth it.  I really don't need my orders to come same day.  Call me old, but I like waiting for the stuff to come.  You forget about it and when it shows up it's a nice surprise.  I found another, hopefully better, dog training center for Ollie.  It's up in New Hampshire.  We'll see if they can help me with his aggressive behavior.  He's even more nuts than normal when he can't run.  I'm telling people I had to go out of state with him because he's exhausted all the local trainers.  Not sure what my plans are for the rest of the summer.  I've gotten a couple runs in this week pain free.  I'll go out with the club tomorrow and see how it feels.  If I can keep stringing pain free runs in maybe I can get back into the woods, just in time for deer fly season.  That would help Ollie.  It's ironic.  I remember when Buddy was a puppy back in the early 2000's, I crashed my truck and smashed my knee.  That was in the late summer and it took me a year to get back in shape – I ended up requalifying at that rail trail marathon in Baltimore the following Thanksgiving.  So, yeah irony.  New dog.  Smashed the other knee.  But it all works out.  My garden is growing well.  Being home and able to water it every day is helpful, even though the weather has been weird.  I've already started harvesting lettuces and should have peas in the next couple weeks.  But, the best garden story is the mint. I have this mint that we had growing at our house when I was a kid.  I transplanted some into my garden.  This stuff is a weed.  It grows everywhere and you can't kill it.  It's the family mint.  Which is nice and everything but what do you do with it?  I know people will say mint jelly and such but that's all a ruse.  I'm not making mint jelly.  So basically I just weed it out of my garden every year.  But, this year, being still working from home, I discovered the fresh mint makes awesome tea.  I'm drinking some right now  You just throw some leaves into your cup and pour hot water over it and Bam! You have excellent mintyness.  Finally, I know there is a lot of change going on.  There has been change going on for the last couple years.  Lots of chaos.  And I know that has an impact on people. I'm going to give you a simple thought to help with that chaos.  Think about it this way.  You are an island in the sea of chaos.  What can you do in your little boat out there in the crashing waves of chaos?  You get to choose.  And what you choose makes a difference. You can choose to be an island of chaos in the chaos or you can choose to be an island of calm in the chaos.  When you choose to be an island of calm there is nothing that the chaos can do to hurt you.  It can't get to you.  You choose to be ok.  You choose to be happy.  You choose to not ignore the chaos, but to let it flow around you.  When you choose to be this island of calm, you'll notice that others are drawn to your calm.  You are a leader.  You become the gravity well that sucks others in and then you can work together to find a path through the chaos. You get to choose.  Through your attitude and actions. Are you an island of chaos or an island of calm? Be the island of calm in the chaos. And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-457 – Cody Runs the USA for Cancer Families  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4457.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-457 of the RunRunLive Podcast.  How is your week going?  I understand from the news that much of you across the US are suffering through a heat wave.  That's too bad.  115 degrees in Phoenix.  That's toasty.  Makes it hard to get outside.  I remember one time going running in Las Vegas, in the afternoon, after an all-day meeting, like an idiot, and then I got lost.  I could see where I wanted to be but I couldn't find my way through all the fences and the buildings to get there.  I remember being seriously concerned for my well-being with the heat.  But, apparently I lived.  Vegas is a weird place.  I am still nursing a sore knee but as of today it seems to be getting a bit better and I'm hopeful.  I joined the gym.  I've been lifting heavy for the last couple weeks.  It gives me something to do.  I used to lift in my 20's before I got into distance running.  I had a guy I worked with who was an actual body builder and was able to learn some basic things that I still have in my tool kit.  Like good form and the different ways to go after the different muscle groups.  Over the last 20 years with running I rarely lifted heavy.  My workouts were always light weight, high rep and mostly body weight.  You don't need that kind of muscle mass or strength for running.  It's counterproductive.  The difference is that instead of doing body weight or light dumbbells for high-rep sets of exercises you do fewer reps with heavier weight. For instance instead of 20 reps with 15 pound dumbbells you might do 8 reps with 30 pound dumbbells.  The difference is that the lower reps produce strength and muscle mass while the lower weight, higher reps result in less muscle mass and more endurance.  I have been getting 3 or more bike rides in each week with a longer ride on the weekend.  Typically I‘ll do an hour and change on the weekdays and 2-3 hours on the weekend.  I backed off on trying to run after the previous week's fiasco.  When I first joined the gym I jumped on the treadmill but it was awful.  I haven't been on a treadmill in 18 months.  I had forgotten how awful it is.  Then I made a huge mistake and tried to use one of the old LifeCycle bikes in the gym.  The problem is that the angles are so different from an actual bicycle that it really tweaked my knee.  But I have started again this week.  Sunday, I ran an easy 5k on the roads with my club.  We were able to all get together and have a brunch for the first time in a year and a half so that was joyous.  Tuesday, I did another easy 5k on the rail-trail, pain free.  And yesterday I did a whopping 40 minutes of road and rail trail with some hills and trail sections, again pain free.  Pretty happy about that.  I'm so hilariously out of shape that I have to get used to running being hard.  I have to watch out for all the beginner runner things like blisters and chaffing and Achilles tendonitis.  Today we are talking with a nice young man Cody, who is aspiring to do a cross country run to support families dealing with cancer in a child.  It's a good story.  He's a positive influencer.  In section one I'll talk a bit about an observation that all the records for running are falling and why.  In section two I'll talk about a current phenomena that is being called the ‘turnover tsunami', but I think it should be called the ‘JobQuake'.  So Ollie is doing fine.  It's my habit to take him for a walk when I get up in the morning.  This week I got up went down stairs and when I looked out the front door there was a rabbit sitting in the front lawn.  I thought, ‘well that's going to make Ollie crazy', but what can you do.  So, I sat to put my shoes on.  When I got back up to put the leash on Ollie, I looked out to see if the rabbit was still there.  And there was a big owl sitting on top of the rabbit looking at me.  Not kidding.  A bit of a Wild Kingdom moment.  The owl looks at me for awhile and I guess decided I was scary, it takes off and the rabbit runs away.  One of those early morning things where your have to scratch your head and wonder.  Sometimes life is just being in the right place at the right time. On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Cody O'Connor – Cody Runs the USA for Cancer Families   Cody O'Connor My name is Cody O'Connor and after defeating cancer, losing my right fibula and being told I'd never walk normally again- I am embarking on the quest to walk across the USA. When fighting, I saw how my temporary illness was impacting my family. Seeing the struggles they faced I created Champions Do Overcome, a 501(c)3 non profit organization. CDO, supports families through paying monthly bills, providing food/gas, etc. which reduces stress on the family, and ensures no child is left to fight the beast alone. All of this to spread hope to all that need it coast to coast, and change the outcome for children battling pediatric cancer. Please follow our journey @overcomerteam on Instagram. Please consider donating to our cause at: Fundraiser by Cody O'Connor : Walk For Hope - Cross USA Walk For Cancer Relief (gofundme.com)   Companies Involved: Kroger & affiliates,  Infinit Nutrition, Altra Running, MyMedic, Dude Wipes, MyFanThreads, Groov App, GermX, Sacan Martial Arts, Feedback Audiology Solutions & Consulting Influencers Involved:   Rich Franklin (UFC Hall of Famer), Ben Higgins (Bachelor Star Season 20), Ashley I and Jared Haibon (Bachelor in Paradise), Harvey Lewis (Team USA 24 Hr. Run Team), and Pete Kostelnick (Record for running across USA)   Section two – Turning difficult work situations to your advantage -   Outro   Ok my friends we have run across the US of A to the end of episode 4-457 of the RunRunLive Podcast.  And a good time was had by all. All-in-all I can't complain.  I'm reasonably healthy, the days are long and the weather is nice.  Feels good to be taking it easy in the summertime.  I have managed to lose 10 of the 20 pounds I had found.  It doesn't come off as fast when you're not running.  I'm not a naturally slender person and I have to work at it.  That's one of the reasons I'm lifting is to build up some more muscle, not just to be stronger, but to burn more calories.  I ordered a couple new short sleeve shirts from Amazon.  I needed some new bike shorts anyhow so I figured I might as well get up to the free shipping.  I ordered them as mediums.  My whole life I ordered large shirts.  Now I'm wearing medium.  Not sure if I got smaller or they adjusted the sizes.  Probably a little of both.  This week is Prime Day for all you techy folks who need new gadgets.  I don't have a Prime membership.  I leach off my daughter's membership for the Prime video.  I don't buy enough stuff to make it worth it.  I really don't need my orders to come same day.  Call me old, but I like waiting for the stuff to come.  You forget about it and when it shows up it's a nice surprise.  I found another, hopefully better, dog training center for Ollie.  It's up in New Hampshire.  We'll see if they can help me with his aggressive behavior.  He's even more nuts than normal when he can't run.  I'm telling people I had to go out of state with him because he's exhausted all the local trainers.  Not sure what my plans are for the rest of the summer.  I've gotten a couple runs in this week pain free.  I'll go out with the club tomorrow and see how it feels.  If I can keep stringing pain free runs in maybe I can get back into the woods, just in time for deer fly season.  That would help Ollie.  It's ironic.  I remember when Buddy was a puppy back in the early 2000's, I crashed my truck and smashed my knee.  That was in the late summer and it took me a year to get back in shape – I ended up requalifying at that rail trail marathon in Baltimore the following Thanksgiving.  So, yeah irony.  New dog.  Smashed the other knee.  But it all works out.  My garden is growing well.  Being home and able to water it every day is helpful, even though the weather has been weird.  I've already started harvesting lettuces and should have peas in the next couple weeks.  But, the best garden story is the mint. I have this mint that we had growing at our house when I was a kid.  I transplanted some into my garden.  This stuff is a weed.  It grows everywhere and you can't kill it.  It's the family mint.  Which is nice and everything but what do you do with it?  I know people will say mint jelly and such but that's all a ruse.  I'm not making mint jelly.  So basically I just weed it out of my garden every year.  But, this year, being still working from home, I discovered the fresh mint makes awesome tea.  I'm drinking some right now  You just throw some leaves into your cup and pour hot water over it and Bam! You have excellent mintyness.  Finally, I know there is a lot of change going on.  There has been change going on for the last couple years.  Lots of chaos.  And I know that has an impact on people. I'm going to give you a simple thought to help with that chaos.  Think about it this way.  You are an island in the sea of chaos.  What can you do in your little boat out there in the crashing waves of chaos?  You get to choose.  And what you choose makes a difference. You can choose to be an island of chaos in the chaos or you can choose to be an island of calm in the chaos.  When you choose to be an island of calm there is nothing that the chaos can do to hurt you.  It can't get to you.  You choose to be ok.  You choose to be happy.  You choose to not ignore the chaos, but to let it flow around you.  When you choose to be this island of calm, you'll notice that others are drawn to your calm.  You are a leader.  You become the gravity well that sucks others in and then you can work together to find a path through the chaos. You get to choose.  Through your attitude and actions. Are you an island of chaos or an island of calm? Be the island of calm in the chaos. And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-456 – Destination Marathons  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4456.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-456 of the RunRunLive Podcast.  Today we have a conversation with Mark Janik who leads a travel company called Destination Marathons.  I thought it would be cool to talk to Mark as we come out of lockdown.  I think we are going to see a big surge in destination races as people revenge buy from being couped up so long.  That's an actual term being used now: “Revenge Travel”. In section one I'm going to talk about a successful, little nutrition experiment I did last week.  In section two I'm going to give you a different, maybe new, hopefully helpful view on how to deal with difficult work situations.  As I look out my office window it is full on summer.  The green of greens has descended on everything.  It is always amazing to me the unbridled enthusiasm of the New England summer after 8 months of cold.  It's really something.   The tree pollen is very high.  There is a layer of yellow dust on everything.  Makes it hard to breath.  Well – I went for my follow up with the knee doctor and he gave me the green light to start running again.  I started out with a mile around the athletic fields, then jumped up to a 5K in my neighborhood.  Neither of which will be inspiring any move scripts.  I am slow, weak and heavy.  I then showed up for my club run on Sunday morning.  I told them I might be able to eke out 4 miles easy.  They said ‘no issues just come with us'.  Ollie and I ended running 8 miles with them.    I have to be honest I was struggling at the end.  Not because my knee hurt. Because I'm in terrible shape.  I found it to be fitting karma because I was always known as the guy who scared off the new members.  But the knee does still hurt.  Specifically when climbing hills.  There's a spot where I get a stabbing pain when I toe off.  I've decided to keep trying to get out 3 times a week for 40 minutes or so but stick to the flats and keep it slow.  I'm still riding my bike on the off days too. The Doctor wants to give it some more time and look at it again in July.  He's no help.  Not a lot of good news I'm afraid.  I'm going to have to figure out how much of my race calendar to scrap in the fall.  It's all a bit disheartening.  I feel like the walls are closing in.  But I will eke it out. Isn't that a funny little word? Eke?  This word is e-k-e, not eek, e-e-k.  Eek is an interjection of being startled, like “eek, a mouse!”  No, eke, is a good old Anglo Saxon word that originally meant to supplement or add to.  Like “He would eke his emu farming income with some freelance needlepoint.” We use it today to mean more of a sense of struggling to get by with just enough.  First usage of eke is traced by the Oxford English Dictionary, that grand old dame of word books, to 1596, so a late Elizabethan word for you to try in a sentence.  See if you can eke it out. Ollie is doing fine, but I'm going to have to get some help with him.  He has some behavior issues and hasn't learned his basic, life-saving commands.  He'll come when called but only when it's convenient for him.   I can't let him off leash in the woods because of all the traffic, especially the horses.  I'm perfectly ok with keeping him on leash.  If he doesn't respond to voice commands then it would be irresponsible and potentially dangerous to let him off leash.  The challenge I have is that having him on leash, especially when I'm already struggling to run.  It's hard.  And frankly, no fun. Even in the harness he tries to drag me at the worst moments and throws off my balance.  It's exhausting.  I feel like we're constantly fighting.  So I'm casting about for some professional help to get some control over him.  One option I have is to send him off for a 3-week deep training session, where he basically goes away and comes back trained.  I would love that option, but up where I live it would cost me the better part of $4,000 dollars.  I'm almost at the point where that seems worth it.  Other than that he's an absolute sweetheart.  He's loving and energetic.  It's not like he's tearing the furniture up, he just needs to get some training and unlearn some bad habits.  I had him in for a grooming appointment today, so he smells good too.  I see that a lot of races are running this summer.  I got an email from the Hyannis triathlon this morning.  I also saw that they're planning to run the Peach Tree on the 4th of July.  Let us know what your plans are.  I have to see how I recover before I make any big plans.  Remember our talk with Dr. Sarb Johal back in April about how to mentally survive the apocalypse?  Well he's killing it.  .  He has a new book out on how to get good sleep in the apocalypse.  He's coined a new phrase Coronasomnia.  I read an interesting this week about how most people really only have 4-5 good hours of work in them a day.  The key is to realize that you can only do good work some of the time and the rest of the time you're not going to be as effective or efficient.  The challenge then is how to schedule the important work into the times when you are manifesting your best self.  Something to think about! On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Mark Janik – Destination Marathons Destination Marathons was started by Mark Janik in 2018 after a 30 year career with Merck. Being a runner himself he knew about all the hassles runners face preparing for race weekends and he started Destination Marathons to create a much better, stress free weekend so runners can have a great time. The company is based in Charlotte, NC and completed 7 race weekends before the pandemic including the Boston Marathon. NYC Marathon, Marine Corps Marathon, Kiawah Island Marathon, Publix Atlanta Marathon/US Olympic Trials, and Wilmington Marathon. Destination Marathons became an official tour operator for the Berlin Marathon and is recognized as an official travel agency with their IATAN certification. The company provides ideal race weekend accommodations, pre race pasta dinners, gear check, post race celebrations, massage therapists and if needed race day transportation. There are always on site hosts to make sure everything goes smoothly. They will do “everything but run for you”. Future trips include Grandmas Marathon in Duluth, Boston, Berlin, and Disney Marathon Weekend. They are a team of experienced runners who will provide excellent service and create opportunities so their guests can connect and achieve their best. It began with "The Horse" I (Mark Janik) have been a runner since my junior high school days in Michigan. In those days, they called me “The Horse” on my track team. Since then, I've been an avid runner and have always loved to travel. After retiring from Merck following a 30 year career in sales I decided to start my own runners travel company. Having run over 35 marathons and half marathons I knew first hand how difficult it was to find a hotel in a city where thousands of other runners are all looking for the ideal place to stay. I knew how difficult it was to try and get a reservation for several friends at an Italian restaurant the night before and I knew how hard it was to connect with other runner friends who were in town for the same race but staying in a different location.  The reason I started Destination Marathons was to create a much better experience for runners. A hassle free, worry free weekend where they can focus on having a great time. We design stress free trips for runners so our guests can connect and achieve their best.  Hi Chris, If you haven't already please take a deep look on our website to see our story, the charities we support and our blog. Take a look at the reviews prior guests have given us both on our FB business page and at our Google Business Account: The largest running club in Charlotte called Charlotte Running Club has profiled us at least three times and they have been a great partner. Here is the review that Club President Chad Champion wrote about after our very first trip. Talk to you tomorrow (Wed at 7 pm Eastern) Thanks! Section two – Turnin g difficult work situations to your advantage -   Outro   Ok my friends we have traveled to run the end of episode 4-456 of the RunRunLive Podcast.  And a good time was had by all. It's going to hit 90 Farnheit today here.  I got out early on the rail trail with Ollie and ran about 40 minutes. It was hard and hot.  It takes about ten minutes for him to calm down enough to run with me.  I got out pretty early, but everyone else had the same idea and the rail trail was packed.  I had to keep Ollie close, which he's not good at.  That's my schedule as of today.  I bike 3-4 days a week and try to run 40 minutes or so 3 times a week.  The knee will only let me run on flat, even surfaces.  There aren't many of those where I live.  I went out in the trails behind my house Tuesday and it was too hilly, the knee wouldn't let me do it.  I had to hike home.  I went out on a flatter trail on Thursday, without Ollie, and it was ok but I still had trouble with the roots. So it's the rail trail or the track for me.  I asked the Knee Dr. about getting some PT but he wasn't willing to prescribe that. I'm going to have to look and see if I can't find a 30-day knee stabilization and strengthening routine I can do on my own.  It's not much, but it's something.  I feel a bit like I'm in full on retreat from the fitness lifestyle.  But, I'll keep looking for that break in the clouds, that ray of sunshine, where I can put my head down and run hard towards the freedom of it. And when that time comes. I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-456 – Destination Marathons  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4456.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-456 of the RunRunLive Podcast.  Today we have a conversation with Mark Janik who leads a travel company called Destination Marathons.  I thought it would be cool to talk to Mark as we come out of lockdown.  I think we are going to see a big surge in destination races as people revenge buy from being couped up so long.  That's an actual term being used now: “Revenge Travel”. In section one I'm going to talk about a successful, little nutrition experiment I did last week.  In section two I'm going to give you a different, maybe new, hopefully helpful view on how to deal with difficult work situations.  As I look out my office window it is full on summer.  The green of greens has descended on everything.  It is always amazing to me the unbridled enthusiasm of the New England summer after 8 months of cold.  It's really something.   The tree pollen is very high.  There is a layer of yellow dust on everything.  Makes it hard to breath.  Well – I went for my follow up with the knee doctor and he gave me the green light to start running again.  I started out with a mile around the athletic fields, then jumped up to a 5K in my neighborhood.  Neither of which will be inspiring any move scripts.  I am slow, weak and heavy.  I then showed up for my club run on Sunday morning.  I told them I might be able to eke out 4 miles easy.  They said ‘no issues just come with us'.  Ollie and I ended running 8 miles with them.    I have to be honest I was struggling at the end.  Not because my knee hurt. Because I'm in terrible shape.  I found it to be fitting karma because I was always known as the guy who scared off the new members.  But the knee does still hurt.  Specifically when climbing hills.  There's a spot where I get a stabbing pain when I toe off.  I've decided to keep trying to get out 3 times a week for 40 minutes or so but stick to the flats and keep it slow.  I'm still riding my bike on the off days too. The Doctor wants to give it some more time and look at it again in July.  He's no help.  Not a lot of good news I'm afraid.  I'm going to have to figure out how much of my race calendar to scrap in the fall.  It's all a bit disheartening.  I feel like the walls are closing in.  But I will eke it out. Isn't that a funny little word? Eke?  This word is e-k-e, not eek, e-e-k.  Eek is an interjection of being startled, like “eek, a mouse!”  No, eke, is a good old Anglo Saxon word that originally meant to supplement or add to.  Like “He would eke his emu farming income with some freelance needlepoint.” We use it today to mean more of a sense of struggling to get by with just enough.  First usage of eke is traced by the Oxford English Dictionary, that grand old dame of word books, to 1596, so a late Elizabethan word for you to try in a sentence.  See if you can eke it out. Ollie is doing fine, but I'm going to have to get some help with him.  He has some behavior issues and hasn't learned his basic, life-saving commands.  He'll come when called but only when it's convenient for him.   I can't let him off leash in the woods because of all the traffic, especially the horses.  I'm perfectly ok with keeping him on leash.  If he doesn't respond to voice commands then it would be irresponsible and potentially dangerous to let him off leash.  The challenge I have is that having him on leash, especially when I'm already struggling to run.  It's hard.  And frankly, no fun. Even in the harness he tries to drag me at the worst moments and throws off my balance.  It's exhausting.  I feel like we're constantly fighting.  So I'm casting about for some professional help to get some control over him.  One option I have is to send him off for a 3-week deep training session, where he basically goes away and comes back trained.  I would love that option, but up where I live it would cost me the better part of $4,000 dollars.  I'm almost at the point where that seems worth it.  Other than that he's an absolute sweetheart.  He's loving and energetic.  It's not like he's tearing the furniture up, he just needs to get some training and unlearn some bad habits.  I had him in for a grooming appointment today, so he smells good too.  I see that a lot of races are running this summer.  I got an email from the Hyannis triathlon this morning.  I also saw that they're planning to run the Peach Tree on the 4th of July.  Let us know what your plans are.  I have to see how I recover before I make any big plans.  Remember our talk with Dr. Sarb Johal back in April about how to mentally survive the apocalypse?  Well he's killing it.  .  He has a new book out on how to get good sleep in the apocalypse.  He's coined a new phrase Coronasomnia.  I read an interesting this week about how most people really only have 4-5 good hours of work in them a day.  The key is to realize that you can only do good work some of the time and the rest of the time you're not going to be as effective or efficient.  The challenge then is how to schedule the important work into the times when you are manifesting your best self.  Something to think about! On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Mark Janik – Destination Marathons Destination Marathons was started by Mark Janik in 2018 after a 30 year career with Merck. Being a runner himself he knew about all the hassles runners face preparing for race weekends and he started Destination Marathons to create a much better, stress free weekend so runners can have a great time. The company is based in Charlotte, NC and completed 7 race weekends before the pandemic including the Boston Marathon. NYC Marathon, Marine Corps Marathon, Kiawah Island Marathon, Publix Atlanta Marathon/US Olympic Trials, and Wilmington Marathon. Destination Marathons became an official tour operator for the Berlin Marathon and is recognized as an official travel agency with their IATAN certification. The company provides ideal race weekend accommodations, pre race pasta dinners, gear check, post race celebrations, massage therapists and if needed race day transportation. There are always on site hosts to make sure everything goes smoothly. They will do “everything but run for you”. Future trips include Grandmas Marathon in Duluth, Boston, Berlin, and Disney Marathon Weekend. They are a team of experienced runners who will provide excellent service and create opportunities so their guests can connect and achieve their best. It began with "The Horse" I (Mark Janik) have been a runner since my junior high school days in Michigan. In those days, they called me “The Horse” on my track team. Since then, I've been an avid runner and have always loved to travel. After retiring from Merck following a 30 year career in sales I decided to start my own runners travel company. Having run over 35 marathons and half marathons I knew first hand how difficult it was to find a hotel in a city where thousands of other runners are all looking for the ideal place to stay. I knew how difficult it was to try and get a reservation for several friends at an Italian restaurant the night before and I knew how hard it was to connect with other runner friends who were in town for the same race but staying in a different location.  The reason I started Destination Marathons was to create a much better experience for runners. A hassle free, worry free weekend where they can focus on having a great time. We design stress free trips for runners so our guests can connect and achieve their best.  Hi Chris, If you haven't already please take a deep look on our website to see our story, the charities we support and our blog. Take a look at the reviews prior guests have given us both on our FB business page and at our Google Business Account: The largest running club in Charlotte called Charlotte Running Club has profiled us at least three times and they have been a great partner. Here is the review that Club President Chad Champion wrote about after our very first trip. Talk to you tomorrow (Wed at 7 pm Eastern) Thanks! Section two – Turnin g difficult work situations to your advantage -   Outro   Ok my friends we have traveled to run the end of episode 4-456 of the RunRunLive Podcast.  And a good time was had by all. It's going to hit 90 Farnheit today here.  I got out early on the rail trail with Ollie and ran about 40 minutes. It was hard and hot.  It takes about ten minutes for him to calm down enough to run with me.  I got out pretty early, but everyone else had the same idea and the rail trail was packed.  I had to keep Ollie close, which he's not good at.  That's my schedule as of today.  I bike 3-4 days a week and try to run 40 minutes or so 3 times a week.  The knee will only let me run on flat, even surfaces.  There aren't many of those where I live.  I went out in the trails behind my house Tuesday and it was too hilly, the knee wouldn't let me do it.  I had to hike home.  I went out on a flatter trail on Thursday, without Ollie, and it was ok but I still had trouble with the roots. So it's the rail trail or the track for me.  I asked the Knee Dr. about getting some PT but he wasn't willing to prescribe that. I'm going to have to look and see if I can't find a 30-day knee stabilization and strengthening routine I can do on my own.  It's not much, but it's something.  I feel a bit like I'm in full on retreat from the fitness lifestyle.  But, I'll keep looking for that break in the clouds, that ray of sunshine, where I can put my head down and run hard towards the freedom of it. And when that time comes. I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-455 – Zach Strolls to a Record in Tenn     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4455.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-455 of the RunRunLive Podcast.  We’ve got a great chat with Zach today.  He’s a runner from Kentucky and is fresh off breaking the record at the Strolling Jim 40 miler that had stood for 30 or so years.   In section one we’ll talk about socks.  In section two I’m going to talk you through some tips for presenting yourself on video calls.  All in all a compelling and interesting package for you.  This week I go back to the Knee Dr. to have my follow up appointment.  I’m excited.  There is still a little pain in the left knee where the stress fracture is when I put weight on it at certain angles.  I haven’t run for a full 3 months now, really.  I’ve been riding my bike a little but mostly taking it easy.  And I can feel it. I’ve had to go on a diet because I was putting on weight so fast.  Some of my pants just don’t fit anymore.  I’m a good 15 pounds heavier than I want to be and, especially with the weather getting hot, it’s uncomfortable.  I suspect the doctor is going to be overly conservative, like they always are.  And I’m going to be overly aggressive, like I always am.  So maybe we’ll be able to meet in the middle as I start spinning up some running. I sure do miss it.  I heard a great metaphor this week.  The leaky boat metaphor.  I was talking to someone who had spent a lot of time in the navy.  He said he had been on two boats.  The first one was an old boat.  And they spent all their time fixing holes and painting and scraping and all sorts of other maintenance tasks to keep the old boat running.  But he had also served on a new boat and they hadn’t needed o do any of that.  The boat was new and required very little maintenance activity.  So I figure my old body is like the leaky boat.  If I want to keep it operational I’m going to have to keep doing constant maintenance.  What do you think?  Good Metaphor?  I’ve managed to sneak in some yoga but my flexibility is crap right now and my core strength is crap.  So, yeah, I’m in a great spot; fat, weak and out of shape.  Best place to start is at the bottom, right?  As I start to work some running in I’m going to have to ease into it.  I need to balance the running with biking and some strength.  I’ve had good luck with triathlon training in situations like this in the past.  I don’t really want to compete in a triathlon, but it’s a great training methodology to give you fitness and core strength without too much pounding.  I’ll probably have to join a gym now that the apocalypse is winding down in my part of the world.  I just don’t have the set up to do this stuff in my house.  Plus I’d be able to get some swimming in, if I want to work that into my schedule.  I have to decide if I want to do it myself or get coaching.  We’ll see.  I’m ready.  With all this time working from home I did manage to get my garden started.  There’s nothing better than fresh veggies off the vine in the summer.  Ollie is not happy with me.  I still manage to get at least one walk with him in every day.  Usually a mile.  I’m having to keep him on the leash because the horses are out in my woods all the time and I don’t want to have an incident.  Ollie is not trained well and very unpredictable.  I’m sure he misses running.  So what are all of you youngsters up to?  Having plans for the summer?  Getting back to racing?  It’s up to you.  You can write your own story.  On with the show.    About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Socks - Voices of reason – the conversation Zach Beavin – Breaking the Strolling Jim Record Hey Chris,  Thanks for taking the time to have me on today! I've attached a couple photos here for you to use/choose.    Zack Summary:    Zack is an up and coming ultra runner based in Lexington, KY. He qualify and competed in the 2020 US Olympic Marathon Trials (2:18:26), has run the US #4 All-Time 50 mile time (5:03:06), and this spring broke a 30 year-old course record at Strolling Jim 40 miler that was widely considered to be one of the most untouchable records in ultra running. He works as the footwear buyer and Race Director at John's Run/Walk Shop after retiring from his engineering career on day 4. In addition to running, Zack purports to be a bourbon and PopTart aficionado.    Links: , , , ,    Thanks again!  Zack  Section two – Video Calls -   Outro   Ok my friends we have run more than 40 miles through the rolling Tennessee hills to a record finish at the end of episode 4-455 of the  RunRunLive Podcast.  That was fun.  I watched the movie on Netflix this week.  This is the remake of Cheri Currie’s novel “Neon Angel” that I read a few years back.  The runaways were an all-girl rock band in the 70’s that had a hit with “Cherry Bomb”.  Kristen Stewart does a great job playing Joan Jett and Dakota Fanning is Cherry Currie.  They don’t have much Lita Ford in the movie.  I had been waiting for the movie to become available.  It had not been for a while.  But now it’s on Netflix.  I won’t spoil it for you, but it was all the gross, sweaty, druggy stuff of the 1970’s wrapped in that Las Angeles rock and roll thing.  Worth a watch.  If you think about the fact that these were 15 year old girls it’s surreal.  I was alive back then and it was sweaty, druggy and gross.  Apologies for not having any exciting stories to tell you this week.  It’s hard when you are stuck in the house every day!  I’m still bashing my way through the first season on my serial apocalypse podcast project.  We’re up to 16 episodes.  I think I’m going to end season one at 20 episodes, take those and bake them into a book and an audio book.  I’ve got about 8,000 downloads now, so it’s slowly growing.  But the thing about these types of properties is that they are evergreen – they last forever.  Slowly but surely.  I’m going to move towards retirement over the next couple years and writing would be a great hobby as long as I’m not funding it.  This weeks show has been brought to you by 3 long time members.  Let me tell you a little bit about them. First we have Craig.  Craig recently went on an adventure involving trolls and unicorns in the fairy land of ungbuttollop.  Therre he interacted with an evil snow queen and saved a princess, well, actually, that’s not allowed anymore, he helped a princess save herself and they lived happily ever after.  And something about candy canes was involved too. Next is Lewis who is a mechanic for a professional race car team.  He spends his days splattered in motor oils and nursing bloody knuckles from having rapidly fixed a head gasket with a torque wrench in the Daytona 500.  And finally we have Cliff who runs a tiki bar on a tropical island in the South Pacific called the Bali Hai, where he dishes out sweet drinks with little umbrellas in coconut shell to tourists while secretly gathering information for M5.  RunRunLive Members lead interesting lives.  You should try it.  And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-455 – Zach Strolls to a Record in Tenn     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4455.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-455 of the RunRunLive Podcast.  We've got a great chat with Zach today.  He's a runner from Kentucky and is fresh off breaking the record at the Strolling Jim 40 miler that had stood for 30 or so years.   In section one we'll talk about socks.  In section two I'm going to talk you through some tips for presenting yourself on video calls.  All in all a compelling and interesting package for you.  This week I go back to the Knee Dr. to have my follow up appointment.  I'm excited.  There is still a little pain in the left knee where the stress fracture is when I put weight on it at certain angles.  I haven't run for a full 3 months now, really.  I've been riding my bike a little but mostly taking it easy.  And I can feel it. I've had to go on a diet because I was putting on weight so fast.  Some of my pants just don't fit anymore.  I'm a good 15 pounds heavier than I want to be and, especially with the weather getting hot, it's uncomfortable.  I suspect the doctor is going to be overly conservative, like they always are.  And I'm going to be overly aggressive, like I always am.  So maybe we'll be able to meet in the middle as I start spinning up some running. I sure do miss it.  I heard a great metaphor this week.  The leaky boat metaphor.  I was talking to someone who had spent a lot of time in the navy.  He said he had been on two boats.  The first one was an old boat.  And they spent all their time fixing holes and painting and scraping and all sorts of other maintenance tasks to keep the old boat running.  But he had also served on a new boat and they hadn't needed o do any of that.  The boat was new and required very little maintenance activity.  So I figure my old body is like the leaky boat.  If I want to keep it operational I'm going to have to keep doing constant maintenance.  What do you think?  Good Metaphor?  I've managed to sneak in some yoga but my flexibility is crap right now and my core strength is crap.  So, yeah, I'm in a great spot; fat, weak and out of shape.  Best place to start is at the bottom, right?  As I start to work some running in I'm going to have to ease into it.  I need to balance the running with biking and some strength.  I've had good luck with triathlon training in situations like this in the past.  I don't really want to compete in a triathlon, but it's a great training methodology to give you fitness and core strength without too much pounding.  I'll probably have to join a gym now that the apocalypse is winding down in my part of the world.  I just don't have the set up to do this stuff in my house.  Plus I'd be able to get some swimming in, if I want to work that into my schedule.  I have to decide if I want to do it myself or get coaching.  We'll see.  I'm ready.  With all this time working from home I did manage to get my garden started.  There's nothing better than fresh veggies off the vine in the summer.  Ollie is not happy with me.  I still manage to get at least one walk with him in every day.  Usually a mile.  I'm having to keep him on the leash because the horses are out in my woods all the time and I don't want to have an incident.  Ollie is not trained well and very unpredictable.  I'm sure he misses running.  So what are all of you youngsters up to?  Having plans for the summer?  Getting back to racing?  It's up to you.  You can write your own story.  On with the show.    About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Socks - Voices of reason – the conversation Zach Beavin – Breaking the Strolling Jim Record Hey Chris,  Thanks for taking the time to have me on today! I've attached a couple photos here for you to use/choose.    Zack Summary:    Zack is an up and coming ultra runner based in Lexington, KY. He qualify and competed in the 2020 US Olympic Marathon Trials (2:18:26), has run the US #4 All-Time 50 mile time (5:03:06), and this spring broke a 30 year-old course record at Strolling Jim 40 miler that was widely considered to be one of the most untouchable records in ultra running. He works as the footwear buyer and Race Director at John's Run/Walk Shop after retiring from his engineering career on day 4. In addition to running, Zack purports to be a bourbon and PopTart aficionado.    Links: , , , ,    Thanks again!  Zack  Section two – Video Calls -   Outro   Ok my friends we have run more than 40 miles through the rolling Tennessee hills to a record finish at the end of episode 4-455 of the  RunRunLive Podcast.  That was fun.  I watched the movie on Netflix this week.  This is the remake of Cheri Currie's novel “Neon Angel” that I read a few years back.  The runaways were an all-girl rock band in the 70's that had a hit with “Cherry Bomb”.  Kristen Stewart does a great job playing Joan Jett and Dakota Fanning is Cherry Currie.  They don't have much Lita Ford in the movie.  I had been waiting for the movie to become available.  It had not been for a while.  But now it's on Netflix.  I won't spoil it for you, but it was all the gross, sweaty, druggy stuff of the 1970's wrapped in that Las Angeles rock and roll thing.  Worth a watch.  If you think about the fact that these were 15 year old girls it's surreal.  I was alive back then and it was sweaty, druggy and gross.  Apologies for not having any exciting stories to tell you this week.  It's hard when you are stuck in the house every day!  I'm still bashing my way through the first season on my serial apocalypse podcast project.  We're up to 16 episodes.  I think I'm going to end season one at 20 episodes, take those and bake them into a book and an audio book.  I've got about 8,000 downloads now, so it's slowly growing.  But the thing about these types of properties is that they are evergreen – they last forever.  Slowly but surely.  I'm going to move towards retirement over the next couple years and writing would be a great hobby as long as I'm not funding it.  This weeks show has been brought to you by 3 long time members.  Let me tell you a little bit about them. First we have Craig.  Craig recently went on an adventure involving trolls and unicorns in the fairy land of ungbuttollop.  Therre he interacted with an evil snow queen and saved a princess, well, actually, that's not allowed anymore, he helped a princess save herself and they lived happily ever after.  And something about candy canes was involved too. Next is Lewis who is a mechanic for a professional race car team.  He spends his days splattered in motor oils and nursing bloody knuckles from having rapidly fixed a head gasket with a torque wrench in the Daytona 500.  And finally we have Cliff who runs a tiki bar on a tropical island in the South Pacific called the Bali Hai, where he dishes out sweet drinks with little umbrellas in coconut shell to tourists while secretly gathering information for M5.  RunRunLive Members lead interesting lives.  You should try it.  And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-454 – Ken Runs Ohio     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4454.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris' other show à Intro: Hello my friends and welcome to episode 4-454 of the RunRunLive Podcast.  Happy Mother's Day!  How are all my moms?  I know how you are. Sick of it! Your carried them for 9 months, they beat the crap out of your body, you carried them around for another decade and now what?  No flowers?  Ungrateful so and so's! Ollie and I drove over and visited my Mom today, brought her some flowers.  I was up early because I went to get my second and final Moderna chip implanted today.  Anybody know how to link that to Strava?  I feel fine, by the way, thanks for asking.  I might have overindulged in IPA last night binge watching season 5 of The Expanse, so, really don't know if the shot made me feel hungover. I'm still on the shelf.  People keep asking me ‘how's the knee feel?' And I honestly can't really tell.  I get some pain in there using it sometime but I'm not sure if that's the stress fracture or just old-man pain. It's a broken bone.  All I can do is stay off it and wait for it to heal.  Not this week, but next week will be 3 months and my follow up with the knee doctor. I've been walking the dog and riding my bikes.  And this week I started working in some homegrown PT to strengthen the knees.  We'll see what happens.  Like I said, all I can really do is wait.  The next big challenge for me is going to be slowly easing back in and not breaking myself through enthusiasm.  This week we chat with Ken who's working on an apocalypse running project to run every county in Ohio.  It's funny how we itinerant runners make stuff up to stay in the game, right? In section one I will talk about how hot weather impacts nutrition and some tips to deal with it.  In section two I'll review a course I took on empathy this week.  I miss running.  Especially in this nice spring weather.  I dreamt about trail running this week. Seriously.  There I was on a warm afternoon cruising down a swoopy, pine needle trail in the woods, just flying and feeling that runner's high. I was very happy.  I often dig up quotes to voice what I think will help people.  It's practicing social proof or 3rd party authority.  If I were to just pop up and say “Hey!  Hey you! You should think about what you say instead of just yelling all the time.”  People would say, hey who the hell are you to tell me such a thing?  Mind your own dang business.  But if I were to publish a quote and just leave it out there people will like it and say thank you.  Even though the sentiment is the same.  For example: “Raise your words, not voice. It is rain that grows flowers, not thunder.” ― Rumi So – a Persian Sufi Poet from Afghanistan from the 13th century has more contextual authority than I do.  Think about that.  But, I am the messenger.  You can be the messenger. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Hot weather nutrition -     Voices of reason – the conversation Ken Ludt – Running Ohio Ken Ludt is a mid pack runner looking for ways to keep the joy in running while in denial of middle age. Born and raised in California, he's lived in Japan followed by 25 years in Australia and currently living in Ohio with his patient wife and two fur ball dogs.    Section two – Empathy -   Outro Ok my friends we have run from Cleveland to Cincinnati to the end of episode 4-454 of the  RunRunLive Podcast.  I wonder how many people in Cincinnati could tell you who Cincinnatus was?   But, of course, because I'm that guy, I'll tell you.  was a Roman politician and military leader early on in Roman history, way back before the empire, before Alexander the Great, born in 519 BC, Rome was just a city at that point.  Stick with me.  This was when there was no standing army, and Rome was a republic.  When they got in trouble Rome would promote someone to dictator to get stuff done.  Cincinnatus got appointed to Dictator twice.  The dictator was when the senate couldn't get stuff done fast enough.  But famously Cincinnatus could have parlayed that dictatorship into a kingship, but he didn't, he retired to his farm.  (He didn't grow cabbages, that was Diocletian). So, you see, Cincinnatus is a metaphor for public service, and selfless service to the republic.  That's why when you hear someone called a modern-day Cincinnatus, what they are saying is that person put public service above themselves.  History lesson over.  Can't help myself.  Sorry.  Took Ollie Wollie for a nice long walk today up around my old prep school in Groton.  I was trying to walk the old cross-country course, but I think they've changed it.  Ollie was hot, but it tired him out.  I think our course was like 2 miles. In the prep league there was no consistency in the cross-country courses.  None of them were 5K – they were all short.  Some had obstacles you had to navigate like a steeplechase.  But, it's pretty over there on campus this time of year. Did I tell you about my greenhouse?  I made a little hothouse this year to keep my baby vegetables in.  With the apocalypse the veggies are going sell out before it's time to plant.  So you can either plant early which kills the plants or not get what you want.  But with my little hothouse I can sprout seeds and keep the herbs and veggies alive and happy for a couple weeks until it's time to plant.  It works great.  The only issue I have is some of these windy or stormy days it threatens to blow away.  I see people are back out racing in person.  I'm getting lots of emails from races exuberantly celebrating their comeback events.  Did you see the postponed Boston Marathon had its registration last week.  It turned out that you would need to beat the qualifying time by 7:47 to get in.  For me that would be a 3:27 or better.  I haven't run that time since 2010.  I already signed up for the virtual, so I won't be running in Hopkinton.  But, we'll see, I might go jump in to pace someone if they want the company. The fire station in to the finish line is a nice segment.  So that's it.  I'm fully vaccinated.  I'm nearing the end of my running purgatory period with the stress fracture and the races are opening up.  All systems go! I published episode 15 of my new apocalypse podcast last week. I'm up to 6500 downloads.  Starting to build an audience.  I can use whatever help you can give me to spread the word to any of your science fiction geek friends.  It's a serial.  So every week is a chapter.  I try to keep the story moving along and I get to practice character development, action and narrative.  Sometimes I leave the listeners with a cliff-hanger so they have to tune in for the next show! As I move you to the exit, let me tell you a story.  Where did the phrase cliff-hanger come from?  Well, thank you for asking.  It originated as a concept in the late 1800's in Victorian serials.  But, it was popularized in America by and early film serial called “The Perils of Pauline” – where they would literally end the serial with Pauline hanging from a cliff.  The was publicized by William Randolph Hearst the newspaper magnate, who would have cliff-hanger articles so that you'd have to go see the film to find out what happened.  The cliffs she was hanging off of were actually in New Jersey, because this is before the movie industry was established in Hollywood.  So there you go, a fun fact to share with your running buddies.  I'm going to practice a bit of cognitive empathy by calling out 3 more of our RunRunLive members.  First is my long time friend and co-conspirator Eric who has a strange fascination with Llamas and suffering.  Don't worry, we'll be back to our adventures in no time at all. Next is Lawrence who is the commander of a rogue, stateless submarine that prowls the Pacific preventing the abuse of sea lions and baby seals.  Good work that.  And third is our old friend Joerg from Germany who is a famous fashion designer working mostly with faux animal prints and spandex.  Very popular with the ladies. Thank you all for you long time and continued support.  I would have hung up the microphone years ago if I didn't have you folks lurking around my back door waiting for an episode to drop. Hope everyone is healthy and happy. Take the time to practice empathy.  Be kind.  Help each other. And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-454 – Ken Runs Ohio     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4454.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-454 of the RunRunLive Podcast.  Happy Mother’s Day!  How are all my moms?  I know how you are. Sick of it! Your carried them for 9 months, they beat the crap out of your body, you carried them around for another decade and now what?  No flowers?  Ungrateful so and so’s! Ollie and I drove over and visited my Mom today, brought her some flowers.  I was up early because I went to get my second and final Moderna chip implanted today.  Anybody know how to link that to Strava?  I feel fine, by the way, thanks for asking.  I might have overindulged in IPA last night binge watching season 5 of The Expanse, so, really don’t know if the shot made me feel hungover. I’m still on the shelf.  People keep asking me ‘how’s the knee feel?’ And I honestly can’t really tell.  I get some pain in there using it sometime but I’m not sure if that’s the stress fracture or just old-man pain. It’s a broken bone.  All I can do is stay off it and wait for it to heal.  Not this week, but next week will be 3 months and my follow up with the knee doctor. I’ve been walking the dog and riding my bikes.  And this week I started working in some homegrown PT to strengthen the knees.  We’ll see what happens.  Like I said, all I can really do is wait.  The next big challenge for me is going to be slowly easing back in and not breaking myself through enthusiasm.  This week we chat with Ken who’s working on an apocalypse running project to run every county in Ohio.  It’s funny how we itinerant runners make stuff up to stay in the game, right? In section one I will talk about how hot weather impacts nutrition and some tips to deal with it.  In section two I’ll review a course I took on empathy this week.  I miss running.  Especially in this nice spring weather.  I dreamt about trail running this week. Seriously.  There I was on a warm afternoon cruising down a swoopy, pine needle trail in the woods, just flying and feeling that runner’s high. I was very happy.  I often dig up quotes to voice what I think will help people.  It’s practicing social proof or 3rd party authority.  If I were to just pop up and say “Hey!  Hey you! You should think about what you say instead of just yelling all the time.”  People would say, hey who the hell are you to tell me such a thing?  Mind your own dang business.  But if I were to publish a quote and just leave it out there people will like it and say thank you.  Even though the sentiment is the same.  For example: “Raise your words, not voice. It is rain that grows flowers, not thunder.” ― Rumi So – a Persian Sufi Poet from Afghanistan from the 13th century has more contextual authority than I do.  Think about that.  But, I am the messenger.  You can be the messenger. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Hot weather nutrition -     Voices of reason – the conversation Ken Ludt – Running Ohio Ken Ludt is a mid pack runner looking for ways to keep the joy in running while in denial of middle age. Born and raised in California, he's lived in Japan followed by 25 years in Australia and currently living in Ohio with his patient wife and two fur ball dogs.    Section two – Empathy -   Outro Ok my friends we have run from Cleveland to Cincinnati to the end of episode 4-454 of the  RunRunLive Podcast.  I wonder how many people in Cincinnati could tell you who Cincinnatus was?   But, of course, because I’m that guy, I’ll tell you.  was a Roman politician and military leader early on in Roman history, way back before the empire, before Alexander the Great, born in 519 BC, Rome was just a city at that point.  Stick with me.  This was when there was no standing army, and Rome was a republic.  When they got in trouble Rome would promote someone to dictator to get stuff done.  Cincinnatus got appointed to Dictator twice.  The dictator was when the senate couldn’t get stuff done fast enough.  But famously Cincinnatus could have parlayed that dictatorship into a kingship, but he didn’t, he retired to his farm.  (He didn’t grow cabbages, that was Diocletian). So, you see, Cincinnatus is a metaphor for public service, and selfless service to the republic.  That’s why when you hear someone called a modern-day Cincinnatus, what they are saying is that person put public service above themselves.  History lesson over.  Can’t help myself.  Sorry.  Took Ollie Wollie for a nice long walk today up around my old prep school in Groton.  I was trying to walk the old cross-country course, but I think they’ve changed it.  Ollie was hot, but it tired him out.  I think our course was like 2 miles. In the prep league there was no consistency in the cross-country courses.  None of them were 5K – they were all short.  Some had obstacles you had to navigate like a steeplechase.  But, it’s pretty over there on campus this time of year. Did I tell you about my greenhouse?  I made a little hothouse this year to keep my baby vegetables in.  With the apocalypse the veggies are going sell out before it’s time to plant.  So you can either plant early which kills the plants or not get what you want.  But with my little hothouse I can sprout seeds and keep the herbs and veggies alive and happy for a couple weeks until it’s time to plant.  It works great.  The only issue I have is some of these windy or stormy days it threatens to blow away.  I see people are back out racing in person.  I’m getting lots of emails from races exuberantly celebrating their comeback events.  Did you see the postponed Boston Marathon had its registration last week.  It turned out that you would need to beat the qualifying time by 7:47 to get in.  For me that would be a 3:27 or better.  I haven’t run that time since 2010.  I already signed up for the virtual, so I won’t be running in Hopkinton.  But, we’ll see, I might go jump in to pace someone if they want the company. The fire station in to the finish line is a nice segment.  So that’s it.  I’m fully vaccinated.  I’m nearing the end of my running purgatory period with the stress fracture and the races are opening up.  All systems go! I published episode 15 of my new apocalypse podcast last week. I’m up to 6500 downloads.  Starting to build an audience.  I can use whatever help you can give me to spread the word to any of your science fiction geek friends.  It’s a serial.  So every week is a chapter.  I try to keep the story moving along and I get to practice character development, action and narrative.  Sometimes I leave the listeners with a cliff-hanger so they have to tune in for the next show! As I move you to the exit, let me tell you a story.  Where did the phrase cliff-hanger come from?  Well, thank you for asking.  It originated as a concept in the late 1800’s in Victorian serials.  But, it was popularized in America by and early film serial called “The Perils of Pauline” – where they would literally end the serial with Pauline hanging from a cliff.  The was publicized by William Randolph Hearst the newspaper magnate, who would have cliff-hanger articles so that you’d have to go see the film to find out what happened.  The cliffs she was hanging off of were actually in New Jersey, because this is before the movie industry was established in Hollywood.  So there you go, a fun fact to share with your running buddies.  I’m going to practice a bit of cognitive empathy by calling out 3 more of our RunRunLive members.  First is my long time friend and co-conspirator Eric who has a strange fascination with Llamas and suffering.  Don’t worry, we’ll be back to our adventures in no time at all. Next is Lawrence who is the commander of a rogue, stateless submarine that prowls the Pacific preventing the abuse of sea lions and baby seals.  Good work that.  And third is our old friend Joerg from Germany who is a famous fashion designer working mostly with faux animal prints and spandex.  Very popular with the ladies. Thank you all for you long time and continued support.  I would have hung up the microphone years ago if I didn’t have you folks lurking around my back door waiting for an episode to drop. Hope everyone is healthy and happy. Take the time to practice empathy.  Be kind.  Help each other. And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-453 – Stress Fractures!     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4453.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-453 of the RunRunLive Podcast.  Today’s show is all about stress fractures.  Because I discovered with the help of an MRI that I have a stress fracture in my knee.  Which is oddly comforting.  I was betting that it would be another case where the Doctor shrugs and tells me to take it easy and do some PT.  But, no, I have an honest to goodness, real-to-life, injury that you can see, or I guess that he can see.  The Doctor asked me a silly question.  “Do you run a lot?”  That’s a solid ‘yes’. But, remember this was a follow up telephone call on the MRI, so he already talked to me.  I get the feeling he’s lost in a sea of patients.  Anyhow – today we dedicate our show to the humble, but proud, stress fracture.  At this point I’m 7 or 8 weeks into break.  I have been hiking most days with OIlie.  I’ve Been getting some easy bike rides.  I was about to launch full scale into some cross training and join the gym, now that I’ve had my first shot, but remember last time we talked?  I had just bounced myself on the road pretty hard after an unfortunate mountain bike incident?  Yeah, well I’m pretty sure I broke a rib.  I’ve had a lost of pain there and haven’t really been able to do any kind of exercise while it heals.  So basically I’m just a mess.  An old, broken athlete.  My original idea was to have the sound of bubble wrap in the background, and explain that my wife and my coach had told me to consider wrapping myself in a protective layer from now on.  But, hey, A little time off won’t kill yah. And today we talk about stress fractures.  In section one I’ll talk about, well, Stress fractures.  In our interview I talk to Bill who had a good story about, well, I bet you can guess… Stress fractures. In section two I’ll talk about the new Geoffrey Moore book – which has nothing to do with stress fractures.  I was about to say ‘Stress Fractures’ would be a good name for a punk band, but then I googled it, and it is indeed an emo punk band out of South Carolina – because of course there is an emo punk band out of South Carolina called the Stress Fractures – and that’s what I like about this world.   I kinda like their single “”.  I took this week off.  I mean from work.  It was a bit of an experiment.  I was a bit burnt out from this whole pandemic zoom call thing, but I didn’t really have a reason to take time off.  My current company has an unlimited vacation policy.  Which is absolutely befuddling to a baby boomer.  “So how much vacation do I get?”  “It’s unlimited!” “So, theoretically, I can just leave and never come back and you’ll keep paying me?” “This is some sort of trap, right?” I wanted to see if I could actually take a week and not get sucked back into work.  Maybe recharge a little.  Get some projects done.  I’ve been mildly successful.  I did get pulled back in for some calls, and I haven’t gotten much done with my current physical disabilities.  Monday was Patriots’ Day.  There was a lot of Boston Marathon chatter.  I posted a mile of my walk with Ollie for my Millennial Mile time of 23 minutes! A real scorcher there.  Now they send me a medal and the hat.  I signed up for the virtual version of Boston again this year.  I’m in no shape to respect the race.  I probably won’t be by October.  But, by doing it virtually I can keep my streak intact.  Not that it matters because I don’t know how I’m going to qualify for the next one.  This week on my self-imposed vacation I would make long lists of the things I wanted to get done, then proceed to waste time and not get them done.  Do you do that?  DO you overcommit yourself and then get mad at yourself for not living up to your overcommitments?  That’s really setting yourself up to fail.  Instead what you should do is set yourself up to succeed.  Instead of a making a long list, just pick one or two or three things that you want to accomplish today.  And if you get those things done the day is a win.  This is called ‘Winning the day’. So that’s how you game the system.  Don’t do everything just do those things that give you the win.  And what you will find ins that when you win today, and then tomorrow and then string that together for a couple weeks you’ll start moving the needle.  Win the day.  On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Stress Fractures  -   Voices of reason – the conversation Bill Pritchett – Stress Fractures Bill Pritchett is an avid runner and triathlete who lives in Midland, Michigan.  He recently retired from Dow Chemical, where he worked as an information systems analyst.  Fitness and endurance sports have long been a passion for Bill.  He ran his first marathon in Detroit in 1987 and is registered to run his 40th marathon in June of 2021.  His active Boston Marathon streak began in 2010 and will continue this fall.  When Bill is not running, he cross-trains with cycling, swimming, and weight lifting as part of his triathlon training.  He also enjoys cross-country skiing and downhill skiing during Michigan winters.  When Bill isn't training, he enjoys traveling and spending time with family and friends.  He and his wife Kandis have an adult daughter and son.  They both hope that staying active will give them a long, healthy retirement!   Section two – Zone to Win -   Outro Ok my friends we have stressed our fractures through to the end of episode 4-453 of the  RunRunLive Podcast.  Careful with those weight bearing activities.  Did you see Des Linden set a new 50K world record last week?  She ran a 2:59:54 , which averages out to 5:47 miles.  Think about that.  5:47 miles for 31+ miles.  That’s solid work.  So yeah, I’m more than halfway through a 3 month hiatus in running.  It will be interesting to see what happens when I come back.  I’ll be curious to see how much I lose.  In these more lengthy layoffs I tend to lose some speed permanently now that I’m older.  To be honest with you, I need to find a safer, healthier way to integrate running into my life.  The rib is feeling much better today.  Maybe I’ll get back to the gym if it recovers quickly.  I’m still a mess as far as strength and flexibility go.  We’ll see.  I’m in no hurry.  I’m sanguine.  May 9th is when I get my second vaccine shot.  Then I should be able to travel again and I hope so, because I miss the road.  I know most people loathe work travel, but I always enjoyed it.  Not the work part so much, but certainly the travel part.  I’ve been spending more time in the Science Fiction world since I launched my Apocalypse podcast – After the Apocalypse.  It’s one of those things.  It always fascinates me to see how every seemingly niche subject has a crew of enthusiasts.  SciFi is no different.  These folks are deep.  I’m not sure you’ll catch me dressing up as an alien and going to a convention on Parsippany to take selfies with 3rd string actors, but that does sound like a great place to people watch.  Speaking of dangerous aliens I’d like to call out some members.  Yes, there is a membership option at the RunRunLive website.  I don’t push it because this is a hobby, not a business, but they do make me feel all warm and fuzzy like a cuddly puppy when they sign up and give me financial support.  You know what the most expensive thing about podcasting is now?  Internet security.  There are so many bad actors out there that you have to have you web site locked down.  That’s the big reason I switched to Acast for my new show.  They handle all the security for me.  But, back to our discussion about dangerous aliens I’d like to introduce some of our friends that have paid a membership recently.  First is Marcie.  Marcie is a member of the international space force who is currently working to put out some accidental fires that got started on the attack ships off the shoulder of Orion.  It must be difficult to find a certified course to requalify for Boston out there.  Then there’s Jason.  Jason is a professional archaeologist and undercover spy currently in deep cover in the Levant attempting to thwart organized crime in Babylon.  Daniel F., who, hey Daniel, friend me on facebook or something so I know who you are, but my best guess is he’s either a shape shifting alien from the future or a multi-dimensional deamon sent as an explorer from a dying universe. But, that’s just an educated guess.   Anyhow thanks for the support.  It takes a village.  You know what else you can do?  Reach out to me or send some audio.  It’s a fun thing.  Take some random audio of nature sounds and send those in.  I’ll use them in the outro! I did mange to get my garden prepped and burn my brush pile this week.  So, yeah won those days.  Other than that, I’ve been catching up on reading and writing and generally wasting time.  One of the things you realize when you take time off work is that you don’t have to work.  You choose to work.  But, you could just as easily choose not to work.  We make up so many rules and constraints on our lives, but at the end of the day, it is all just made up.  And those are your rules. So If you don’t like them, make up some new rules. Your game, your rules.  And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-453 – Stress Fractures!     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4453.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-453 of the RunRunLive Podcast.  Today's show is all about stress fractures.  Because I discovered with the help of an MRI that I have a stress fracture in my knee.  Which is oddly comforting.  I was betting that it would be another case where the Doctor shrugs and tells me to take it easy and do some PT.  But, no, I have an honest to goodness, real-to-life, injury that you can see, or I guess that he can see.  The Doctor asked me a silly question.  “Do you run a lot?”  That's a solid ‘yes'. But, remember this was a follow up telephone call on the MRI, so he already talked to me.  I get the feeling he's lost in a sea of patients.  Anyhow – today we dedicate our show to the humble, but proud, stress fracture.  At this point I'm 7 or 8 weeks into break.  I have been hiking most days with OIlie.  I've Been getting some easy bike rides.  I was about to launch full scale into some cross training and join the gym, now that I've had my first shot, but remember last time we talked?  I had just bounced myself on the road pretty hard after an unfortunate mountain bike incident?  Yeah, well I'm pretty sure I broke a rib.  I've had a lost of pain there and haven't really been able to do any kind of exercise while it heals.  So basically I'm just a mess.  An old, broken athlete.  My original idea was to have the sound of bubble wrap in the background, and explain that my wife and my coach had told me to consider wrapping myself in a protective layer from now on.  But, hey, A little time off won't kill yah. And today we talk about stress fractures.  In section one I'll talk about, well, Stress fractures.  In our interview I talk to Bill who had a good story about, well, I bet you can guess… Stress fractures. In section two I'll talk about the new Geoffrey Moore book – which has nothing to do with stress fractures.  I was about to say ‘Stress Fractures' would be a good name for a punk band, but then I googled it, and it is indeed an emo punk band out of South Carolina – because of course there is an emo punk band out of South Carolina called the Stress Fractures – and that's what I like about this world.   I kinda like their single “”.  I took this week off.  I mean from work.  It was a bit of an experiment.  I was a bit burnt out from this whole pandemic zoom call thing, but I didn't really have a reason to take time off.  My current company has an unlimited vacation policy.  Which is absolutely befuddling to a baby boomer.  “So how much vacation do I get?”  “It's unlimited!” “So, theoretically, I can just leave and never come back and you'll keep paying me?” “This is some sort of trap, right?” I wanted to see if I could actually take a week and not get sucked back into work.  Maybe recharge a little.  Get some projects done.  I've been mildly successful.  I did get pulled back in for some calls, and I haven't gotten much done with my current physical disabilities.  Monday was Patriots' Day.  There was a lot of Boston Marathon chatter.  I posted a mile of my walk with Ollie for my Millennial Mile time of 23 minutes! A real scorcher there.  Now they send me a medal and the hat.  I signed up for the virtual version of Boston again this year.  I'm in no shape to respect the race.  I probably won't be by October.  But, by doing it virtually I can keep my streak intact.  Not that it matters because I don't know how I'm going to qualify for the next one.  This week on my self-imposed vacation I would make long lists of the things I wanted to get done, then proceed to waste time and not get them done.  Do you do that?  DO you overcommit yourself and then get mad at yourself for not living up to your overcommitments?  That's really setting yourself up to fail.  Instead what you should do is set yourself up to succeed.  Instead of a making a long list, just pick one or two or three things that you want to accomplish today.  And if you get those things done the day is a win.  This is called ‘Winning the day'. So that's how you game the system.  Don't do everything just do those things that give you the win.  And what you will find ins that when you win today, and then tomorrow and then string that together for a couple weeks you'll start moving the needle.  Win the day.  On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I'll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don't have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member's only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Stress Fractures  -   Voices of reason – the conversation Bill Pritchett – Stress Fractures Bill Pritchett is an avid runner and triathlete who lives in Midland, Michigan.  He recently retired from Dow Chemical, where he worked as an information systems analyst.  Fitness and endurance sports have long been a passion for Bill.  He ran his first marathon in Detroit in 1987 and is registered to run his 40th marathon in June of 2021.  His active Boston Marathon streak began in 2010 and will continue this fall.  When Bill is not running, he cross-trains with cycling, swimming, and weight lifting as part of his triathlon training.  He also enjoys cross-country skiing and downhill skiing during Michigan winters.  When Bill isn't training, he enjoys traveling and spending time with family and friends.  He and his wife Kandis have an adult daughter and son.  They both hope that staying active will give them a long, healthy retirement!   Section two – Zone to Win -   Outro Ok my friends we have stressed our fractures through to the end of episode 4-453 of the  RunRunLive Podcast.  Careful with those weight bearing activities.  Did you see Des Linden set a new 50K world record last week?  She ran a 2:59:54 , which averages out to 5:47 miles.  Think about that.  5:47 miles for 31+ miles.  That's solid work.  So yeah, I'm more than halfway through a 3 month hiatus in running.  It will be interesting to see what happens when I come back.  I'll be curious to see how much I lose.  In these more lengthy layoffs I tend to lose some speed permanently now that I'm older.  To be honest with you, I need to find a safer, healthier way to integrate running into my life.  The rib is feeling much better today.  Maybe I'll get back to the gym if it recovers quickly.  I'm still a mess as far as strength and flexibility go.  We'll see.  I'm in no hurry.  I'm sanguine.  May 9th is when I get my second vaccine shot.  Then I should be able to travel again and I hope so, because I miss the road.  I know most people loathe work travel, but I always enjoyed it.  Not the work part so much, but certainly the travel part.  I've been spending more time in the Science Fiction world since I launched my Apocalypse podcast – After the Apocalypse.  It's one of those things.  It always fascinates me to see how every seemingly niche subject has a crew of enthusiasts.  SciFi is no different.  These folks are deep.  I'm not sure you'll catch me dressing up as an alien and going to a convention on Parsippany to take selfies with 3rd string actors, but that does sound like a great place to people watch.  Speaking of dangerous aliens I'd like to call out some members.  Yes, there is a membership option at the RunRunLive website.  I don't push it because this is a hobby, not a business, but they do make me feel all warm and fuzzy like a cuddly puppy when they sign up and give me financial support.  You know what the most expensive thing about podcasting is now?  Internet security.  There are so many bad actors out there that you have to have you web site locked down.  That's the big reason I switched to Acast for my new show.  They handle all the security for me.  But, back to our discussion about dangerous aliens I'd like to introduce some of our friends that have paid a membership recently.  First is Marcie.  Marcie is a member of the international space force who is currently working to put out some accidental fires that got started on the attack ships off the shoulder of Orion.  It must be difficult to find a certified course to requalify for Boston out there.  Then there's Jason.  Jason is a professional archaeologist and undercover spy currently in deep cover in the Levant attempting to thwart organized crime in Babylon.  Daniel F., who, hey Daniel, friend me on facebook or something so I know who you are, but my best guess is he's either a shape shifting alien from the future or a multi-dimensional deamon sent as an explorer from a dying universe. But, that's just an educated guess.   Anyhow thanks for the support.  It takes a village.  You know what else you can do?  Reach out to me or send some audio.  It's a fun thing.  Take some random audio of nature sounds and send those in.  I'll use them in the outro! I did mange to get my garden prepped and burn my brush pile this week.  So, yeah won those days.  Other than that, I've been catching up on reading and writing and generally wasting time.  One of the things you realize when you take time off work is that you don't have to work.  You choose to work.  But, you could just as easily choose not to work.  We make up so many rules and constraints on our lives, but at the end of the day, it is all just made up.  And those are your rules. So If you don't like them, make up some new rules. Your game, your rules.  And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

The RunRunLive 4.0 Podcast Episode 4-452 – Caffeine!     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4452.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-452 of the RunRunLive Podcast.  Today is Sunday April 11th.   Next week it Patriots Day up here in Greater Boston.  And due to the Apocalypse there will be no marathon.  It’s a strange thing.  I was working in the garden yesterday, turning over my vegetable beds and I realized that for the last 20+ years I have not been working on my yard until after Patriots Day.  I would be deep into the red, misty paranoia of the taper weeks, trying to cling to sanity.  One of my rules has always been not to do yard work during the taper.  Taper time is such a fragile time that I just wouldn’t risk it.  You come out of 3 or 4 months of intense, committed training. Somehow you have miraculously avoided injury.  You’re not going to leave that effort under the bushes in your yard! But not this year.  This year I’m injured anyhow and I’ve got no race, so it was nice to get out into the garden and work a bit while before it gets hot and buggy.  This week we are going to talk to the owner of Caffeine bullet all about caffeine.  I am a coffee drinker.  I usually drink two 16-oz cups of good coffee in the morning.  I like the darker stuff, arabica beans.  I get my coffee from Starbucks and grind it myself.  I love the smell of coffee being ground.  I get great joy from that first sip of hot coffee on a cold morning. I switch over to tea in the afternoon.  I’ve been mixing oolong tea with yerba matte, less than a half teaspoon of each into my silicon tea bag.  Then I refill it all afternoon without changing the tea grounds. Eventually, by the end of the day it’s just hot water! I’ve never been a heavy medicator when running.  I know ultra-runners who take caffeine pills and ibuprofen by the fist full in their events.  To be honest with you, I just don’t think that is healthy.  I think it’s probably a crutch that they could train away from.  But, everyone leads their own life.  I will take a caffeinated gel before a race or when it gets hard late in a marathon to get that boost of energy.   Today we talk about caffeine. Then in Section one I’m going to re-read a piece I wrote in 2013 when I was coming back from my 18 month dalliance with plantar fasciitis.  I have this tradition of writing a piece before every Boston Marathon.  I’m glad I did this because It’s an interesting historical document.  As you listen to it remember what happened in 2013.  I ended up having a horrible race.  I was walking by Newton.  And because of that I was behind where I usually would be.  I never made it to that finish line.  Or, more accurately I made it to that finish line in 2014.  In section two I’m going to talk a bit about pandemic shopping habits.  It’s been a once-in-a-lifetime opportunity to observe consumer behavior.  I find it interesting.  When I was working in my garden I had my phone in my pocket and was trying to listen to podcasts.  I realized how noisy it is in my neighborhood on a Saturday.  There are various saws and lawn equipment buzzing.  There are planes flying around overhead.  The dog is barking his fool head off at hikers in the woods and walkers on the street.  It’s a cacophony! I’m still staying off my knee.  It will be six weeks on Friday this week.  I had my appointment with the knee guy.  X-rays didn’t show much except I have very little arthritis in my knees.  I’ll give you a little play-by-play on the dance.  I went into the office early on a Monday.  They gave me a clipboard with paper to fill out.  Each piece of paper asked the same questions about name, DOB, etc.  I got through two of them before I was called in for my X-rays.  Then I was hustled into an exam room with my clipboard.  Changed into a very utilitarian pair of exam shorts.  The lady, who is not a doctor but has the same basic training as a doctor and I talked about my injury.   She poked and prodded a bit.  I asked her if she wanted my clip board, she said no.  Then the Dr. himself joined me and went through the same routine.  At one point he started talking about me in the 3rd person which was confusing.  “I’ve got this gentleman who’s a runner and wants to keep doing it…”  And I’m thinking, “Do I know him?  Sounds like I should.” He said the knee looked a little swollen and recommended the MRI and a follow up. That was my 5 minutes or less with the Dr.  Then another lady, who was not a doctor, came in with the MRI information.  I asked her if she wanted the clipboard and she said to leave it in the room.   No one ever looked at it. It’s probably still sitting on a chair with all my personal information for the other patients to read like an old copy of magazine. I was already familiar with the MRI process from my injury in the fall – so that was easy – I got that this week and have my follow up 5 minute phone call with the doctor next week.  Where he will offer vague comments, painkillers and physical therapy.  I will thank him and decline that offer, now a few thousand out of pocket dollars closer to my deductible, and get back to work, as I have always done.  And you should too. That’s all we can control.  We keep positive, put in the work and let the road come to us.  On with the show.     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 2013 Boston Marathoin  -     Voices of reason – the conversation David Hellard – Caffeine Bullet     THE BENEFITS OF CAFFEINE IN SPORT Fat Mobilisation Caffeine releases fat into the bloodstream, mobilising fat stores and delaying muscle glycogen depletion. Caffeine allows athletes to train harder, longer and faster before becoming fatigued - allowing you to get a new personal best, gain extra places in a race or those last few reps in the gym. Reduced Perception of Effort and Pain Caffeine affects the central nervous system, influencing the dopaminergic and other neurotransmitter systems, decreasing the symptoms of fatigue. A reduction in skeletal muscle pain and force sensation also lowers the perception of effort making it easier to train hard and go beyond your mental limits. Improved Focus and Concentration Caffeine users maintain a higher dopamine concentration especially in those brain areas linked with 'attention'. Through this neurochemical interaction, caffeine improves sustained concentration and focus. Not only great for the office, but mental fatigue also plays a vital role in performance in endurance events.   Section two – Pandemic Shopping -     Outro Ok my friends we have Shaked and jittered from our caffeine through to the end of episode 4-452 of the  RunRunLive Podcast.  Now it will be impossible to sleep tonight.   I went in Yesterday and got my first vaccine shot.  Yay!  It was the Moderna vaccine.  Moderna is a Boston company.    I got it in the early morning.  Have my second shot scheduled for May.  I felt fine all day, I bit thirsty, but fine.  Worked in the garden and stacked some wood and ran my errands.  Then I met my buddies for a trail ride on the mountain bikes.  It was a wonderful ride until I crashed as we were coming in.  It was one of those weird things that happens so fast you just can’t respond.  We were crossing a road section, going slow, talking.  I had my right hand off the handlebars for some reason.  Frank drifted in front of me so I instinctively pulled the brake on the left which, is, unfortunately the front brake. The wheel locked and my momentum threw me over onto my right side.  Didn’t hit my head but landed pretty heavy on my side and was in a fair amount of pain.  Still am today.  Seem to have a good bruise on that latissimus and the rib.  But I’ll live.  The weather has been fantastic.  Warm and dry.  The trails are all dried up.  I got a surprise visit from Just Plain Dave our ultra-running friend who lives a bit south of me on Thursday afternoon.  I couldn’t run but we went on a 2-3 mile hike down by the pond and let Ollie get some exercise.  It was good to get out and talk to someone.  He got to experience the canine crazy that is Ollie Wollie the Crazy Collie. Ollie is turning 2 years old and he’s starting to mellow out a bit.  Dave and I talked through my new SciFi podcast and he helped me with some plot points and recommendations on character arcs.  It’s been fun producing that and I think the last couple chapters have been really good.  Don’t’ forget to go to subscribe, either on Acast or iTunes, it’s After the Apocalypse.  Leave a review.  Tell some friends.  Send me some feedback. And finally, I have a editorial clarification for my friend Russ who used to live in Duchess.  He sent me a note that he was disappointed in me for referring to R2D2 as a ‘humanoid’ robot in the last show. Yes indeed.  You are right. I meant “human-like”.  Probably should have gone with C3PO.  But, my point was we are still a few years away from a general AI that can enable robots to do all the things a human can. There was an actor inside of R2D2 in the Lucas films. English Actor Kenny Baker, at 3ft 8 inches tall was R2D2’s inner human.  I’ve had  a lot of adventure for a couple weeks haven’t I? The next thing I have on the calendar is the Patriots Day Mile, which is a virtual race put on by the BAA next Monday.  I’m going to take the week off anyhow.  I should be able to run a mile.  I liked the hat, so I signed up.  After that I am signed up for Hood to Coast at the end of August and the Boston virtual in October.  I signed up for the virtual because I don’t want to waste a charity bib and I don’t know if I’m going to be able to requalify, ever, and it counts towards my streak if I do decide to try and run going forward.  I’m starting to consolidate on a plan.  The last few times I’ve had these types of injuries I’ve switched to cross training to build strength and flexibility while letting my legs heal.  I’m thinking I’ll join the gym now that I’m vaccinated and perhaps start hitting the pool and the weights.  I think the change will do me good.  It always has in the past. That’s the opportunity.  Look ahead and see where the advantage is.  Look inside and see what you’ve got for tools to use, and then use them the best you can.  I’ve got that itch to start a new project.  You’ve got to scratch that itch. And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  

Chris has been running for over 40 years and has qualified and run the Boston Marathon 18 times. We talk about his book, MarathonBQ: How to qualify for the Boston Marathon in 14 weeks (with a full time job and family).