Podcasts about my apocalypse

This week we're discussing the remaining albums by Metallica from 2003-2023. This is the episode you've all been waiting for. Not only do we do a deep dive on all their albums from this era, but we pay special attention to St. Anger, as well as their infamous collaboration with Lou Reed, Lulu. This is a fun one, prepare yourselves.Closing track: “My Apocalypse” from Death Magnetic (2008)Patreonhttps://www.patreon.com/everyalbumeverMerchhttps://pandermonkey.creator-spring.com/Mike's EP:Pander Monkey on Bandcamp, Spotify, Apple,Instagram:Mike @pandermonkeyAlex @everyalbumalexTom @tomosmansoundsHistory Tom's stuff:Music on Spotify, ApplePodcast on Spotify, YouTubeSubstackWebsiteMike's Picks:Death Magnetic (2008) — Best AlbumLulu (2011) — Personal FavoriteSt. Anger (2003) — Worst Album, Least FavoriteAlex's Picks:Death Magnetic (2008) — Best Album, Personal FavoriteSt. Anger (2003) — Worst Album, Least FavoriteAlbums we discussed this episode…St. Anger (2003)Death Magnetic (2008)Lulu (2011)Hardwired…To Self-Destruct (2016)72 Seasons (2023)

Colabora Con Biblioteca Del Metal: En Twitter - https://twitter.com/Anarkometal72 Y Donanos Unas Propinas En BAT. Para Seguir Con El Proyecto De la Biblioteca Mas Grande Del Metal. Muchisimas Gracias. La Tienda De Biblioteca Del Metal: Encontraras, Ropa, Accesorios,Decoracion, Ect... Todo Relacionado Al Podcats Biblioteca Del Metal Y Al Mundo Del Heavy Metal. Descubrela!!!!!! Ideal Para Llevarte O Regalar Productos Del Podcats De Ivoox. (Por Tiempo Limitado) https://teespring.com/es/stores/biblioteca-del-metal-1 [00:00:00] - 01. T̲hro̲̲u̲̲gh T̲he̲̲ F̲i̲̲re̲̲ A̲̲̲nd F̲la̲̲me̲̲s [00:04:58] - 02. H̲e̲̲ro̲̲e̲̲s O̲̲̲f O̲̲̲u̲̲r T̲i̲̲me̲̲ [00:09:56] - 03. O̲̲̲pe̲̲ra̲̲ti̲̲o̲̲n G̲ro̲̲u̲̲nd A̲̲̲nd P̲o̲̲u̲̲nd [00:14:51] - 04. F̲u̲̲ry O̲̲̲f T̲he̲̲ S̲to̲̲rm [00:21:46] - 05. C̲ry T̲hu̲̲nde̲̲r [00:26:59] - 06. V̲a̲̲lle̲̲y O̲̲̲f T̲he̲̲ D̲a̲̲mne̲̲d [00:34:25] - 07. A̲̲̲she̲̲s O̲̲̲f T̲he̲̲ D̲a̲̲wn [00:38:56] - 08. M̲y S̲pi̲̲ri̲̲t W̲i̲̲ll G̲o̲̲ O̲̲̲n [00:46:56] - 09. S̲o̲̲ldi̲̲e̲̲rs O̲̲̲f T̲he̲̲ W̲a̲̲ste̲̲la̲̲nds [00:56:50] - 10. V̲a̲̲lle̲̲y O̲̲̲f T̲he̲̲ D̲a̲̲mne̲̲d DragonForce es una banda británica de power metal formada en el año 1999, en Londres, Inglaterra y compuesta por músicos de Sudáfrica, China, Reino Unido, Italia, Francia y Ucrania. Explotan el lado épico y fantástico del power metal agregándole un ritmo mucho más rápido, mezclando sonidos de videojuegos y otros elementos poco usuales. Esta banda fue fundada en 1999 por los guitarristas Herman Li y Sam Totman bajo el nombre de DragonHeart. Los dos encontraron el cantante ZP Theart a través de un anuncio,y poco después adquirieron a Matej Setinc como baterista, el bajista Steve Scott y el tecladista Steve Williams. Totman y Li tocaban en un grupo anterior, llamado Demoniac. A continuación, DragonHeart dio a conocer una demo, salió de gira con Halford, Stratovarius y encabezó sus propios shows con este nombre. La banda descubrió que ya existía una banda de metal de Brasil que usaba el mismo nombre, que finalmente fue cambiado a Dragonforce en 2000. El baterista Matej Setinc dejó la banda en diciembre de 2001 para continuar sus estudios en Eslovenia, siendo reemplazado por Didier Almouzni. Steve Williams se separó de la banda a principios de 2002, y Steve Scott hizo lo propio en noviembre de 2003. Más tarde, en diciembre de 2003, Steve se reincorporó días antes de la gira de la banda con Halford y Stratovarius. A continuación, Steve Scott pasó a formar parte de las bandas Shadowkeep, y posteriormente pasó a Power Quest. El bajista Diccon Harper se unió a la banda en noviembre de 2004, y el teclista Vadim Pruzhanov fue el último en unirse en febrero de 2001 para completar el cartel que iniciaría la grabación de su primer álbum. Harper estuvo presente en el álbum debut de Dragonforce, Valley of the Damned, pero dejó la banda en el 2005, debido a un problema de tendón que requirió cirugía. En el año 2010 abandona la banda ZP Theart dejando el puesto de vocalista vacante, para el año 2011 Marc Hudson se queda como vocalista de la banda. En el 2014 Dave Mackintosh abandona su puesto de baterista luego siendo ocupado por Gee Anzalone. En 2017 se hace publica la separación de Vadim Pruzhanov con la banda, una noticia que fue muy repentina para los fanes antes de iniciar el Reaching into Infinity Tour, según Vadim, lo hizo para pasar más tiempo con la familia y centrarse en sus proyectos. Aunque la banda negó su salida, actualmente cuentan con Coen Janssen, teclista de la banda Epica. DragonForce grabó su primera demo en 2000. Fue un lanzamiento independiente, sin embargo, fue suficiente para hacerla una de las más populares bandas de power metal independiente en el Reino Unido en ese momento. Su canción "Valley of the Damned" fue lanzado como su primer sencillo, poco después de cambiar su nombre definitivamente a DragonForce. Un video promocional con imágenes en vivo de su gira por Europa fue lanzado junto con la canción. La canción fue también un éxito enorme en MP3.com, donde llegó al # 1 durante 2 semanas como la canción más descargada. Poco después del lanzamiento de su primer video promocional, el teclista Steve Williams y el bajista Steve Scott dejaron la banda y fueron reemplazados por el ucraniano Vadim Pruzhanov en el teclado y por el británico Diccon Harper en el bajo. Steve Williams pasó más tarde a formar banda de power metal Power Quest. En 2003, la banda firmó con Noise Records y comenzó a grabar su primer álbum de larga duración, Valley of the Damned. La pista que dio nombre al álbum es una de las canciones más conocidas de DragonForce hasta la fecha y es un elemento básico de su actuación en directo hasta hoy. La gira del disco Valley of the Damned se prolongó hasta 2004, terminando en Tokio, Japón. El siguiente álbum de la banda, Sonic Firestorm, resultó ser un éxito aún mayor gracias al primer sencillo "Fury of the Storm". Sonic Firestorm fue el primer álbum de DragonForce con Adrian Lambert al bajo y Dave Mackintosh en la batería. Cuando Mackintosh entró a la banda en 2004, los miembros del grupo empezaron a referirse a su estilo de música como "power metal extremo" debido a sus rapidísimos ritmos Blast beat y Double bass drum (o "doble bombo" en castellano). En esta época la banda comenzó a ser popular a nivel internacional y ha adoptado apodos como "Bon Jovi a toda velocidad" y "Donde Journey se encuentra con Slayer". La gira fue mucho más larga que la de "Valley Of The Damned" siendo cabezas de cartel en muchos más shows. La banda estuvo de gira con muchas bandas de metal muy conocidas, como WASP, Disturbed y Iron Maiden. La banda sufrió varios cambios de alineación antes de establecerse con los seis miembros actuales. La banda pasó a ser puntera en el mundo del metal con su tercer álbum Inhuman Rampage, lanzado en 2006 después de firmar con Roadrunner Records en el Reino Unido, EE. UU., Canadá, Francia y Australia. La canción "Through the Fire and Flames" es una de sus canciones más famosas y se encuentra en los juegos Guitar Hero III: Legends of Rock, Guitar Hero: Smash Hits y Brutal Legend. Lindsay Dawson, de la antigua banda de Herman Li y Sam Totman, Demoniac, aparecía como vocalista reserva para este álbum. Antes del lanzamiento del álbum, el bajista Adrian Lambert dejó el grupo para criar a su hijo recién nacido en noviembre de 2005. Fue reemplazado por el francés Frédéric Leclercq para el resto de la gira del álbum Sonic Firestorm. Frederic se convirtió más tarde en un miembro oficial de la banda, a partir de enero de 2006. Él también apareció en los videos musicales de la banda para su segundo sencillo, Operation Ground and Pound. Inhuman Rampage es un favorito común entre los fanes de DragonForce debido a su dureza y complejidad. El sencillo "Through the Fire and Flames" alcanzó el disco de oro en EE. UU. y Canadá. y la organización de los estados de esta banda La banda estuvo de gira con Disturbed y Slipknot todo el verano de 2008, dentro de las actuaciones del "Rockstar Energy Mayhem Festival Metal". La banda regresó en el otoño con el lanzamiento de su cuarto álbum de estudio, Ultra Beatdown. La primera canción y primer sencillo, "Heroes of Our Time", fue nominado para un Premio Grammy por Mejor Interpretación de Metal el 3 de diciembre de 2008, perdiendo frente a Metallica con su canción "My Apocalypse".​ Una versión abreviada de "Heroes Of Our Time" también se puede encontrar en los videojuegos "Skate 2" y la versión completa en "NHL 10". El 22 de enero de 2009, el video musical de su canción "The Last Journey Home" fue lanzado en la Comunidad Xbox Live una semana antes de su publicación en Internet. DragonForce llevó a cabo la gira del álbum "Ultra Beatdown" por América Latina, América del Norte y Europa. Se suponía que iban a tocar en América Latina en mayo de 2009, pero la gira se pospuso hasta finales de ese año. Actuaron en el Festival "Two Days a Week" en Weisen, Austria el 4 de septiembre. Posteriormente, actuaron en varias ciudades de Canadá y Estados Unidos del 15 de septiembre al 11 de octubre con invitados especiales como Sonata Arctica y Taking Dawn. La siguiente gira fue en Alemania, del 16 de octubre al 30 de octubre, seguida por una única actuación en vivo en Luxemburgo el 31 de octubre. Luego, se fueron a América Latina para actuar en Curitiba, Porto Alegre, São Paulo, Ciudad de México, Santiago, Buenos Aires y Bogotá del 6 de noviembre al 14 de noviembre. La parte final de la gira se realizó enteramente en el Reino Unido, del 19 de noviembre al 12 de diciembre. Herman Li ha declarado que DragonForce dejaría de viajar en diciembre, para pasar tiempo en casa en Navidad, para luego comenzar a escribir y grabar un nuevo álbum de estudio programado para ser lanzado en 2011. Durante este período, el entonces vocalista ZP Theart decide salirse de la banda debido a diferencias creativas respecto a la música de la banda. Sin embargo, una vez fuera de Dragonforce, se reunió con ellos para lanzar Twilight Dementia. Twilight Dementia es el primer álbum en vivo por parte de Dragonforce, contiene sus canciones más populares extraídas de presentaciones hechas durante el tour de Ultra Beatdown. Posteriormente, la banda realizó una audición vía web a nivel internacional; la gente debía subir sus videos cantando The Last Journey Home a YouTube. Audiciones en las cuales encontrarían a su nuevo vocalista, Marc Hudson. Actualmente ZP Theart trabaja como vocalista de la banda de Glam Metal Skid Row . La banda anunció la salida de un nuevo disco, titulado The Power Within que salió el 15 de abril de 2012, y el 17 de abril para los Estados Unidos. El disco cuenta con la participación su nuevo vocalista, Marc Hudson, tras la salida de ZP Theart. Con la salida del álbum en los Estados Unidos, todas las canciones ya actualmente se han revelado. Según Herman Li, este disco es más variado que los anteriores, que saca su lado más "metalero" y declara al respecto: "En comparación con el anterior disco con el que fuimos 100% full-on para cada canción, cada una de ellas muy largas, incluso superior que en Inhuman Rampage. Esta vez, ponemos un énfasis diferente en cada pista. Algunas canciones son más a medio tiempo como " Cry Thunder", "Seasons" y luego, por supuesto, tenemos las canciones clásicas rápidas como "Holding On", "Heart of the Storm", "Fallen World" y también algunas pistas en algún punto intermedio. También hemos escrito nuestra canción más rápida, empujando nuestra música en diferentes direcciones" Junto con el lanzamiento del nuevo disco, inauguraron su propio sello para Europa; Electric Generation Recording. Dragonforce llevó a cabo una gira mundial promocionando el nuevo disco, presentándose nuevamente en Latinoamérica, donde fue como invitado especial de Trivium en todas las fechas. Ecuador y Venezuela fueron lugares desconocidos para Dragonforce, ya que fue su primera vez que llegaron a estos países con su nuevo cantante Marc Hudson. A finales de 2012, se pudo ver en la página oficial de la banda un video corto en el que Herman Li y Sam Totman promocionaban una aplicación para IPad, mientras tocaban la guitarra al estilo de sus videos Through the Fire and Flames u Operation Ground and Pound, interpretando una canción llamada "Galactic Astro Domination". A mediados de abril de 2013, se anunció en su Facebook oficial que ya tenían todas las canciones escritas, y esperaban entrar en el estudio para grabarlas como nuevo disco. El proceso de grabación comenzó en el mes de mayo. El 31 de marzo de 2014, la banda confirma título, la fecha de salida de su próximo material, anuncian una gira por el Reino Unido y lanzan la versión demo de la canción "Defenders" con colaboración de Matt Heafy de Trivium.​ El nuevo álbum que lleva por título Maximum Overload será lanzado el 18 de agosto de 2014 a través de Ear Music.​ El 3 de junio de 2014 se anuncia que el batería Dave Mackintosh deja la banda, siendo rápidamente reemplazado por Gee Anzalone, batería también de Braindamage y Kill Ritual. . Al respecto Dave declaró: "Después de pensarlo mucho he separado caminos con los chicos en DragonForce para perseguir mi primer amor por el rock progresivo, deseo a los chicos toda la suerte del mundo y espero con interés el lanzamiento de Maximum Overload como realmente creo que este es ¡el más fantástico álbum de DF que yo y los chicos hemos registrado hasta la fecha! Muchas gracias a todos los fanes que me han apoyado en esta última década de giras masivas, innumerables espectáculos y todos los discos, yo no podría haber hecho sin ustedes. Voy a seguir haciendo giras y tocando con algunos de los nombres más grandes en Rock Progresivo, y ¡esperamos ver algunas caras conocidas en la carretera! Mientras tanto, permanezcan en el metal, cuidado con el nuevo sitio web de Dave Mackintosh, que se lanzará en las próximas 4 semanas, así como algunos grandes vídeos nuevos que estaré produciendo con mis patrocinadores de engranajes. ¡DF para siempre! Herman Li expresó algunas palabras en nombre de la banda: "Hemos pasado por muchas cosas con Dave y quiero darle las gracias por todo lo que ha contribuido a DragonForce, tanto como un amigo y músico y todo lo que nos gustaría es desearle lo mejor en "su nuevo proyecto" Publicado el 10 de julio de 2015, In The Line Of Fire... Larger Than Life es el primer DVD lanzado por la banda de power metal británica que dispone en los siguientes formatos: Europa: DVD+CD | DVD | Blu-ray America: DVD+CD | Blu-ray+CD Canada: DVD | Blu-ray Japón: DVD | Blu-ray El contenido del Blu-Ray es la actuación de la banda británica en un concierto en Saitama (さいたま市),(Japón) que realizaron durante el verano de 2014. El DVD contiene las canciones tocadas en el concierto en formato digital 5.1 Surround Audio. Hasta la fecha es el segundo álbum que contiene pistas en directo y el primero en contener vídeo de un concierto de la banda. El 29 de abril de 2016, se lanzó el primer álbum recopilatorio del grupo, donde se incluyeron los mejores éxitos desde Valley of the Damned hasta Maximum Overload. El álbum también incluye algunas recopilaciones en vivo. El 20 de mayo de 2017 se lanzó el séptimo álbum del grupo el cual fue el tercer álbum de estudio de Marc Hudson y primer álbum como baterista de Gee Anzalone. Este álbum tiene como mayor referencia la fusión de varios géneros del Metal. Este álbum cuenta con la canción de más larga duración denominada The Edge Of The World con 11:04 minutos, superando a Soldiers Of The Wasteland con 9:48 minutos del álbum Sonic Firestorm, que hasta ese momento era la canción más larga de la carrera de la banda. También en la edición especial del álbum cuenta con un DVD en vivo de las canciones (Holding On) (Héroes Of Our Time) y (Operation Ground And Pound) desde el Festival Woodstock en su edición del 2016 El álbum fue escrito en gran parte por Sam Totman y Frédéric Leclercq Frederic Leclercq dijo en una entrevista para la página The Classic Metal Show que el álbum contiene los géneros heavy metal, thrash metal, death metal, black metal y metal progresivo de lo que escucha power metal, por lo que el álbum suena diferente a los discos anteriores de la banda. Cuando se le preguntó sobre el trabajo de composición de Leclercq y la posible influencia de su Death Metal con su proyecto paralelo Sinsaenum, Herman Li declaró para la revista Metal Hammer: "Intentamos utilizar las habilidades de todos, que es algo que no hicimos mucho al principio de la banda. No creo que Sinsaenum marcara una gran diferencia, porque todavía hay muchas ideas que aún no hemos podido poner en Dragonforce, y si introduces demasiadas ideas nuevas, pierdes el enfoque.Al principio, la banda quería tener un invitado para las voces ásperas, pero finalmente hicieron que Marc Hudson lo intentara y estaban contentos con el resultado. Herman Li describió el álbum como el "más diverso"y también como "escapista", diciendo que la gente debería escucharlo para alejarse temporalmente de la "locura del mundo". El título del álbum fue concebido para ser una referencia a cómo la banda desea que su música lleve a personas de cualquier lugar a cualquier hora. También es el primer álbum en que Marc Hudson usa guturales en la canción The Edge of The World. Y Vadim Pruzhanov anunció su ausencia en el tour del 2017, sin embargo en el 2019 hablo en su Facebook sobre su salida Diciendo que no se sentía valorado en la banda , ya no participaba en la creación de canciones o era limitada , que Los últimos discos no les agrado ni el sonido , ni la producción y que el quería regresar el sonido de los discos pasados con sonidos clásicos pero no lo dejaron. Se trata de una edición especial del The Power Within pero con la modificación del sonido. Cuando se grabó The Power Within algunas canciones contienen coros que sustituyen la voz de Marc Hudson. Después del exitoso concierto de DragonForce en la Ciudad De México ante 4200 personas. La banda anunciaría que el 27 de septiembre, DragonForce lanzará su octavo álbum de larga duración, llamado "Extreme Power Metal". Producido en Los Ángeles, California por Damien Rainaud (bajista de Once Human) en los estudios Mix Unlimited, "Extreme Power Metal" también fue grabado, en parte, en el canal de transmisión en vivo del guitarrista Herman Li en Twitch con la participación de los fanáticos. El concepto del álbum va más representando los 20 años de existencia de DragonForce uniendo lo que es la esencia de cada uno de los siete últimos discos. Su nombre "Extreme Power Metal" va inspirado al género que creó DragonForce y la portada de dicho álbum va en representación a los antiguos videojuegos "arcade" de los años 80 El álbum fue anunciado el Martes 30 de julio con el estreno del nuevo videoclip llamado "Highway to Oblivion" dicha canción está inspirada en la afición al automovilismo que el guitarrista de la banda Herman Li desarrollo desde el 2014 . La banda daría a conocer 2 videos musicales aparte de la canción "Highway To Obvilion" estos serían las canciones "Heart Demolition" la cual está va dirigida a un tributo a todo lo que se vivió en la cultura de 1980 a 1990 en cuestión de videojuegos , tecnología , películas , música y etc . Y el segundo vídeo sería de la canción "Razorblade Meltdown" la cual está inspirado en varias referencias importantes que cada miembro de la banda tuvo a lo largo de su vida , el vídeo "Razorblade Meltdown" es el primero en el cual la banda es dibujada como personajes de caricatura Este álbum tiene como invitado especial a Coen Janssen tecladista de la banda de Metal Sinfónico Épica , debido a la separación del antiguo tecladista de DragonForce Vadim Pruzhanov . Este es el segundo álbum de Gee Anzalone en la banda inglesa DragonForce . El 18 de agosto de 2019, el bajista Frédéric Leclercq anuncia su salida de la banda para unirse a la banda Kreator tras un concierto en Hamburgo. Iba a ser sustituido por el youtuber Steve Terreberry conocido como Stevie T. durante la gira en Estados Unidos, pero declinó la invitación por "problemas de ansiedad" ​ posteriores a esta gira, por lo que optaron por el bajista de la banda Once Human Damien Rainaud . El lunes 6 de enero de 2020 La banda anunciaría la entrada de la bajista y vocalista de la banda Vigil Of War Alicia Vigil la cual estaría acompañando al grupo en el resto de su tour , el cual el grupo está probando si es apta para entrar a DragonForce Los blast beats del death metal en la batería, la velocidad del speed metal, la melodía del power metal así como algunos solos que recuerdan al metal neoclásico​ son algunas de sus características. Pagina Oficial: https://dragonforce.com/

O METALLICA precisava se reerguer após o que foi considerado o pior álbum da carreira da banda: ST. ANGER, lançado no ano de 2003. O sucessor foi o DEATH MAGNETIC (2008) e representou, de certa forma, um retorno às origens, além de ser a estreia do baixista Robert Trujillo (ex Ozzy Osbourne) em um álbum de estúdio. As faixas são: "That Was Just Your Life" , "The End of the Line", "Broken, Beat & Scarred", "The Day That Never Comes", "All Nightmare Long", "Cyanide", "The Unforgiven III", "The Judas Kiss", "Suicide & Redemption" e "My Apocalypse". Formação da banda: James Hetfield (vocal e guitarra), Lars Ulrich (bateria), Robert Trujillo (baixo) e Kirk Hammett (guitarra). Então, convidamos Andrew Traumann para tomar uma e falar sobre todas as faixas do DEATH MAGNETIC, do METALLICA! #Metallica #review #resenha DEATH MAGNETIC VERSÃO GUITAR HERO: https://www.youtube.com/watch?v=Wu46pbIEAtU ******************************************** SEJA MEMBRO DO CLUBE TUPFS E TENHA ACESSO A UMA SÉRIE DE VANTAGENS! Você pode escolher um dos planos abaixo: HEADBANGER (R$ 1,99 por mês) Seu nome divulgado durante os vídeos, selo de fidelidade ao lado do seu nome sempre que deixar um comentário e emojis exclusivos! ROCKSTAR (R$ 7,99 por mês) Além dos benefícios anteriores, você terá acesso ao nosso ao grupo exclusivo no WhatsApp, pode dar nota nas resenhas e participar das listening parties, que viram podcast! METAL GOD (R$ 24,99 por mês) Além de todos os benefícios anteriores e dar uma grande ajuda financeira para a nossa criação de conteúdo, você terá acesso antecipado aos vídeos do canal, vídeos exclusivos, vai poder escolher tema de episódio, deixar perguntas para as entrevistas e participar de vídeos e lives. Também terá prioridade em brindes e descontos no merchandising do canal, quando disponíveis! SEJA MEMBRO: https://www.youtube.com/channel/UCo1lgalkCBW9Uv3GyrzhhkA/join ******************************************** Nos siga nas redes sociais: Twitter: @iurimoreira / @rafael2099 Instagram: @iurimoreira / rafaelaraujo2099

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 ->  

In Folge #37 ziehen wir mit Christoph und Moik weiter auf dem Emil Bulls-Zeitstrahl: Im Jahr 2010 drehen sie das Musikvideo zu „Architects of My Apocalypse“, Christophs absolutem Lieblingsmusikvideo, erzählen von ihrem Überraschungsfestival des Jahres und von ihrem dezent schief gelaufenen Auftritt bei der „The Tony Hawk & Friends Show“ in Berlin. Außerdem: Erfahrt von Moiks einziger (wirklich einziger!!!) Allüre.

In Folge #37 ziehen wir mit Christoph und Moik weiter auf dem Emil Bulls-Zeitstrahl: Im Jahr 2010 drehen sie das Musikvideo zu „Architects of My Apocalypse“, Christophs absolutem Lieblingsmusikvideo, erzählen von ihrem Überraschungsfestival des Jahres und von ihrem dezent schief gelaufenen Auftritt bei der „The Tony Hawk & Friends Show“ in Berlin. Außerdem: Erfahrt von Moiks einziger (wirklich einziger!!!) Allüre.

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 ->  

A front line nurse from Los Angeles joins us for a bodily fluids / hospital setting Metallica diagnosis. Tommy Trinkkeller talks about why Load’s album cover is cooler than a mixture of urine and blood on another cover. Why Jason’s bass solo in 1989 sounds like whales talking, and why the Unforgivens don’t need intros. The My Apocalypse battle is back in Jeff’s corner along with how St. Anger ends. Shane discusses good looking semen, while Tommy dreams big with a setlist we can all agree on in fantasy island.Season 3, Episode 7.....bodily fluids, bicycle parts, name that tune, trilogies, set lists. What more could ONE ask for in a Metallica discussion? Contact us at andpodcastforall@gmail.com@andpodcastforall - IG...And Podcast For All - FBYou know where we are, it ain't that tough......sucka !

No intro or closing questions, just the guts of the episode with me and the guest dissecting the song. If you hear a discussion you enjoy and hadn't heard before, go check out the episode. 'Master of Puppets' up next!   1. - ‘That Was Just Your Life’ - #138 w/Matt Leetzow 2. - ‘The End of the Line’ - #43 w/Dan Moyle  3. - ‘Broken, Beat & Scarred’ - #20 w/Logan Novak 4. - ‘The Day That Never Comes’ - #33 w/Nick Roller 5. - ‘All Nightmare Long’ - #3 w/Andriy Vasylenko 6. - ‘Cyanide’ - #30 w/Emil Wikman 7. - ‘The Unforgiven III’ - #150 w/Adeel Ahmed  8. - ‘The Judas Kiss’ - #75 w/Mark Ferguson 9. - ‘Suicide & Redemption’ - #136 w/Carl Johnson 10. - ‘My Apocalypse’ - #98 w/Kaosware   Check out Tom's Tom Waits podcast here: https://podcasts.apple.com/gb/podcast/tom-waits-podcast-a-z-tom-waits-show/id1459811402  Check out Tom's battle rap podcast, 'Battle Rap Resume' here: https://itunes.apple.com/gb/podcast/battle-rap-resume/id1075806297?mt=2    Hosted by Tom Kwei Theme by Alex Cottrell (https://alex-cottrell.com/) Thumbnail by Danny O'Gorman (https://www.behance.net/danogorman)

It's the end of the world as we know it, and Dread Media has a fine show to deliver! First up, Desmond and Darryll review the post-apocalyptic thriller The Divide. Then Devil Dinosaur Jr. reviews Robert Kirkman and Jay Bonansinga's The Walking Dead: The Rise of the Governor in an all-new Stay Scary. Then, after a rousing portrayal of Keith Richards at the end of the world in Tom Deja's Macabre Musical Theatre, Desmond goes solo on a review of This Is Not a Movie. Post-apocalyptic tunes aplenty: "My Apocalypse" by Metallica, "Atomic Bombs Away" by Blues Creation, "Chop Suey" by System of a Down, "We're All Gonna Die" by Slash featuring Iggy Pop, and "It's Only yhe End of the World" by Harley Poe. Send feedback to: feedback@dreadmedia.net, or 206.203.1213. Follow @dreadmedia and @DevilDinosaurJr on Twitter!

It's the end of the world as we know it, and Dread Media has a fine show to deliver! First up, Desmond and Darryll review the post-apocalyptic thriller The Divide. Then Devil Dinosaur Jr. reviews Robert Kirkman and Jay Bonansinga's The Walking Dead: The Rise of the Governor in an all-new Stay Scary. Then, after a rousing portrayal of Keith Richards at the end of the world in Tom Deja's Macabre Musical Theatre, Desmond goes solo on a review of This Is Not a Movie. Post-apocalyptic tunes aplenty: "My Apocalypse" by Metallica, "Atomic Bombs Away" by Blues Creation, "Chop Suey" by System of a Down, "We're All Gonna Die" by Slash featuring Iggy Pop, and "It's Only yhe End of the World" by Harley Poe. Send feedback to: feedback@dreadmedia.net, or 206.203.1213. Follow @dreadmedia and @DevilDinosaurJr on Twitter!

It's the end of the world as we know it, and Dread Media has a fine show to deliver! First up, Desmond and Darryll review the post-apocalyptic thriller The Divide. Then Devil Dinosaur Jr. reviews Robert Kirkman and Jay Bonansinga's The Walking Dead: The Rise of the Governor in an all-new Stay Scary. Then, after a rousing portrayal of Keith Richards at the end of the world in Tom Deja's Macabre Musical Theatre, Desmond goes solo on a review of This Is Not a Movie. Post-apocalyptic tunes aplenty: "My Apocalypse" by Metallica, "Atomic Bombs Away" by Blues Creation, "Chop Suey" by System of a Down, "We're All Gonna Die" by Slash featuring Iggy Pop, and "It's Only yhe End of the World" by Harley Poe. Send feedback to: feedback@dreadmedia.net, or 206.203.1213. Follow @dreadmedia and @DevilDinosaurJr on Twitter!

It's the end of the world as we know it, and Dread Media has a fine show to deliver! First up, Desmond and Darryll review the post-apocalyptic thriller The Divide. Then Devil Dinosaur Jr. reviews Robert Kirkman and Jay Bonansinga's The Walking Dead: The Rise of the Governor in an all-new Stay Scary. Then, after a rousing portrayal of Keith Richards at the end of the world in Tom Deja's Macabre Musical Theatre, Desmond goes solo on a review of This Is Not a Movie. Post-apocalyptic tunes aplenty: "My Apocalypse" by Metallica, "Atomic Bombs Away" by Blues Creation, "Chop Suey" by System of a Down, "We're All Gonna Die" by Slash featuring Iggy Pop, and "It's Only yhe End of the World" by Harley Poe. Send feedback to: feedback@dreadmedia.net, or 206.203.1213. Follow @dreadmedia and @DevilDinosaurJr on Twitter!

Playlist for Melting Point Radio: Wednesday, Jul 1st, 2009Download this show at Archive.orgTimeArtistSongAlbum 9:43 PMIron MaidenAces HighPowerslaverequest 9:46 PMJudas PriestJudas RisingAngel of Retributionrequest 9:50 PMTwilightningDiamonds of MankindPlague House Puppet Showrequest 9:55 PMLost HorizonLost in the Depths of MeA Flame to the Ground Beneathrequest 10:09 PMSymphony XA Winters DreamThe Damnation Gamerequest 10:10 PMImpellitteriEverything Is YouEve of the Hurricainerequest 10:21 PMKamelotNights of ArabiaOne Cold Winters Nightrequest 10:21 PMPagans MindThe Seven Sacred PromisesCelestial Entrancerequest 10:32 PMFalconerUpon the Grave of GuiltFalconerrequest 10:33 PMNocturnal RitesShadowlandShadowlandrequest 10:40 PMNightwishOcean SoulCentury Childrequest 10:41 PMNightwishAmaranthDark Passion Playrequest 10:45 PMTherionMidgardSecret of the Runesrequest 10:50 PMNightwishPhantom of the OperaCentury Childrequest 10:54 PMKing DiamondSpiritsAbigal II - The Revengerequest 10:59 PMBeyond TwilightSleeping BeautySection Xrequest 11:07 PMKillswitch EngageHoly Diver (Dio)request 11:11 PMLamb of GodWalk With Me In HellSacramentrequest 11:15 PMInto EternitySpiralling into DepressionBuried in Oblivionrequest 11:19 PMQuo VadisSilence Calls The StormDefiant Imaginationrequest 11:22 PMArch EnemyMy ApocalypseManifesto of Arch Enemyrequest 11:27 PMQueensrycheI Don't Believe in LoveOperation: Mindcrimerequest 11:32 PMDimmu BorgirThe Serpentine OfferingIn Sorte Diabolirequest 11:37 PMAeonMorbid Desire to BurnBleeding the Falserequest 11:39 PMDecapitatedSpheres of MadnessNihilityrequest 11:45 PMChildren of BodomPunch Me I BleedAre You Dead Yet?request 11:50 PMPagans MindAt The Graves (King Diamond)Infinity Divinerequest 12:00 AM3 Inches of BloodDeadly SinnersAdvance and Vanquishrequest Audio ArchivesThis show @ WRMCRecent Playlist Archive: Melting Point @ WRMC Melting Point Podcast Subscribe Podcast feed Audio Archives