Podcasts about portland marathon

NNU Department Chair; Associate Professor of Kinesiology 208.467.8877https://infinity-running.com/contact/Dr. Ben Gall completed a 21 year college coaching career at the end of the 2021-22 academic year and is excited to focus more of his energy on coaching athletes pursuing their personal goals while balancing all of the responsibilities of life. A runner for over 30 years himself as well as a husband and father of three boys he understands the challenge of balancing training with everything else. From the age of 30 until 38 he did not race, but as 40 approached the idea of racing again started to resurface. He has completed a total of 13 marathons, most recently the 2022 Chicago Marathon (2:38:48) and the 2023 Boston Marathon (2:37:28). He and his wife Rachel live in Boise, ID. where they like to spend time outside with their three very active boys, visit local cultural events and restaurants, as well as spend time with family.Running Record:–Great Potato Marathon in 2006 – Winner-Top 15 at the Portland Marathon in 2006-Top 25 at the California International Marathon in 2007. He ran again in December 2021, and qualified for Boston Marathon.-Idaho Falls Marathon August 2021 – Winner–Boston Marathon in April 2019, 2022, and 2023The Fellowship of Christian Athletes' exciting local radio program, Heart of the Athlete, airs Saturdays at 9 am MST on KBXL 94.1 FM. The show is hosted by local FCA Director, Ken Lewis. This program is a great opportunity to listen to local athletes and coaches share their lives, combining sports with their faith in Jesus Christ each week!Our relationships will demonstrate steadfast commitment to Jesus Christ and His Word through Integrity, Serving, Teamwork and Excellence.NNU Box 3359 623 S University Blvd Nampa, ID 83686 United States (208) 697-1051 klewis@fca.orghttps://www.fcaidaho.org/Podcast Website: https://941thevoice.com/podcasts/heart-of-the-athlete/

Ever catch yourself complaining about how much you paid to sign up for a race? Here's the inside story. Phil Dumontet is a 2:42 marathoner, the founder of Boulderthon, and the CEO of race management and timing company Brooksee. Personally, I believe Brooksee's timing technology is going to revolutionize road racing in the future. In this episode, we talk about: The day-to-day of a racing management company CEO: managing races, training teams, and building partnerships Race marketing and differentiation, with a look at Portland and Boulderthon's strategies Race planning, permitting, and the economic impact Boulderthon has Requests runners have of races, like bringing Grammy Award-winning artists to the after-party Reducing race entry fees, exploring membership models, and increasing loyalty programs Race timing technology, including RFID mats and handheld devices Improving spectator experience at endurance events using real-time data and tech Want to win some of our favorite running tools? Enter our 10 million download giveaway here!  Links & Resources from the Show: Phil on Instagram Phil on LinkedIn Check out Boulderthon and sign up for a race Brooksee's website: Get $15 off the Las Vegas Marathon, Portland Marathon, Mesa Marathon, or REVEL Race Series through the day of the race (or end of 2024 for REVEL) with code JASON15. Get the Season Planner Worksheet for better planning and faster racing Enter the 10 million download giveaway! Thank you to 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was recently at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

It's National Coffee Day! Also, are you running in the Portland Marathon this weekend?

Meet Nation Member Elissa Nyer! #RunTJM This episode brought to you by the Portland Marathon!!  use the code TENJUNKMILES for 10% off your entry to this beauty of a race!!

On February 17, former president of the Portland Marathon, Lester Smith, was indicted by a grand jury on charges of wire fraud and tax evasion. In the indictment, Smith, who has led the Portland Marathon as both president and race director since 1982, is accused of embezzling more than $1 million dollars from the race's coffers to fund his personal luxury lifestyle.Today, we'll be looking back at the story of Lester Smith and his time at the Portland Marathon, the legal cases brought against him and the impact events have had on the Portland running community and the Portland Marathon. With me to discuss the facts and implications from the case is Jeff Manning, a runner and veteran investigative reporter from the Oregonian who has followed the Lester Smith case closely since it first broke in 2018. So stick around for a fascinating dive into the Portland Marathon story.In this episode:How Lester Smith evaded detection to misappropriate more than $1 million from the Portland Marathon from 2012-2018Smith's track record at the helm of the raceDetails of Smith's $850k settlement with the Oregon in DoJ in 2018The allegations in the federal grand jury indictment brought against him in Feb 2022The impact the legal turmoil has had on the local community and the Portland MarathonThanks to our sponsors, RunSignup and Racecheck for supporting quality content for race directors by sponsoring this episode. To learn more about RunSignup's awesome all-in-one technology solution for endurance and fundraising events, supporting more than 26,000 in-person, virtual, and hybrid events, visit runsignup.com.And, to see how Racecheck's Review Box can help your race increase registrations by a massive 20%, using the power of race reviews and social proof, make sure to visit organisers.racecheck.com.

Hannah bolden is a runner, a teacher, and a decorated barrel racer. She stops by the crabshed and we talk about local gossip, Hannah's upcoming wedding to Colten Chalker (friend of the show), we debate the merits of video games, and we hear about what can happen after getting 23andme.com results. This is a fun podcast with a lot of laughs, despite a rough start (One of our teachers was arrested the night before we recorded this, so that came up right away and it was not in the episode plan. Once we got that out of the way, the tone brightened up). You'll enjoy discussions like these: -Hannah gets engaged to Colten Chalker.    -Hannah discusses the possibility of in vitro fertilization -Jeff discusses crime statistics by gender - Hannah brings human shit into a crowded van -Do you tell your spouse when you poop your pants? -Hannah's mom conducts a stealth paternity-test. -and much, much more... Special guest Melissa Nesbitt joins Jeff during the intro to discuss some exciting news and current events. Keywords: Havana Syndrome; direct-energy weapons;  Getting married;  Step-parenting; parenting; broken arms; trampolines; family; engagement; kids; virtual reality; video games; Xbox; Beat Saber; work/life balance; Instagram marketing; morning rituals; health supplements; turmeric; Clatsop County jail; marketing; diet Mountain Dew; NFTs; DAOs; smart contracts; the U.S. Constitution; Nicolaus Cage; National Treasure; dad jokes; Conair; John Malkovich; horse sales; Ocean Park; fertility; invitro fertilization; genetic testing; twins; gift registries; CRISPR; DAO babies; crime statistics; male crime; gratitude; running; Hood-to-Coast; human shit; Portland Marathon; 23andme; genetic testing; ancestry.com; paternity testing; horse bites. Music:  Altostratus, Franz Gordon. La Gran Sabana, Don Bacilion. Ramblebytheriver.com for links and other information.

We don't even know where to start with Amby Burfoot. He was the winner for the 1968 Boston Marathon. He was the Editor of Runners World magazine for decades and he perfected the pace chart that you probably use in your marathon training plan. To top it off, he's also an amazing human being.  This week we discuss the Portland Marathon, how the Original Crazies did in their race and the joys of volunteering at a marathon when injuries sideline you. 

The valley rain and mountain snow have moved on for now, and we've got a spectacular fall weekend on tap. Joseph and Kelley are here to break it all down. Plus, we've got a preview of the return of the Portland Marathon.

Portland Marathon includes registration option for non-binary athletes for first time. Portland Parks & Recreation truck hit by gunfire with city workers in it. Multnomah Falls hiking trail to close for repairs, likely for weeks. See acast.com/privacy for privacy and opt-out information.

Rosy started running again when she turned 40 and believes that running can solve all of our problems. Through running she got her identity back and it has given her purpose in life. We joke about how all of our friends are runners. She is committed to using running to raise money for charities and is the race director for her Marine Corps Marathon Charity Team.  Also in this episode we discuss who is crushing the elevation in the OCR Strava Run Club. Be sure to join our growing community. We also stress the importance of signing up for our local races. It's been a tough year on them and they need our support right now. We also wax on our run schedule for this year which ends with the Portland Marathon. We've created an OCR team. Click here to sign up and run with the Original Old Crazies - Nicholas and Fundy. Don't forget to sign up for the OCR Virtual Beer Run and receive the greatest medal of all time. 

In this hilarious and heart-warming episode, Hannah Bolden drops by to chat about her life as an equestrian cowgirl, teacher, mom, and attention whore (her words, not mine). The audience will feel right at home as Jeff and Hannah drop into a conversational groove that never feels labored, even when they venture into heavier topics like their failed relationships. The entire interview is packed with laughs so get ready to giggle. This is just a really fun episode. I had a blast making it and I hope you enjoy! Topics/keywords: Comedy, education, conspiracies, Ilwaco High School, Hilary Clinton, Jack's Country Store, Long Beach, Ocean Park, Donald Trump, politics, Facebook, rodeo, barrel racing, horses, English pleasure, Whitehouse invasion, CIA, NSA, Handmaid's Tale, West World, Roomba, thick-ass horses, George Orwell, 1984, Wonder Woman, erotic fiction, Fifty Shades of Gray, long-distance running, summer camp, bathroom emergencies, Portland Marathon, race swag, Hood-to-Coast, Spartan Race, Screech, Dustin Diamond, 1980's, gated reverb, mental health, Helium Comedy Club, mushrooms, micro-dosing, Madeline Pointer. music credit: Still Fly, Revel Day.

Happy New Year's Eve friends and welcome to episode number 10! 2020 is finally coming to a close and this is normally a very special day filled with parties and gatherings with friends and family. While 2020 has been anything but normal this year, we would like to infuse a little bit of happiness into the air on this last day of the year.Today we are so happy to welcome Kara Forrest to the show! If you had to choose someone to bring a bit of cheer to your day, there's no better person to do just that than Kara.Kara is one of the kindest, most genuine people I know and in this conversation Kara shares with us the intimate details about the highlights of Portland, Maine which holds a special place in her heart.Kara also tells us about her running journey and we go a little deep in our discussion touching upon Kara's experience with attending a historically Black University, and a whole lot more.Kara is a runner, long time school teacher, mom, wife and friend. There are people in the running industry that you hear a lot from, people that get their story told over and over, but Kara's is a story that hasn't been out there. We're really happy to give the spotlight to Kara today.To read all about Kara's recommendations for Portland, ME, click HERE for the full show notes.Where to find Kara: Instagram: https://www.instagram.com/mainegirl2runs/Twitter: https://twitter.com/MaineGirl2RunsFacebook: https://www.facebook.com/kara.tuckerforrestWhere to find Natalie and Jerold:Natalie's Instagram: https://www.instagram.com/natrunsfar/Suite Run Instagram: https://www.instagram.com/suiterun/Natalie's Twitter: https://twitter.com/natrunsfarSuite Run Twitter: https://twitter.com/suiterunNatalie's Facebook: https://www.facebook.com/natrunsfarSuite Run Website: https://www.suiterun.com/Suite Run Facebook: https://www.facebook.com/SuiteRun/Natalie's Blog: http://www.natrunsfar.com/Share this episode with your friends, subscribe to the show and leave a rating and review (which will help others find the show) on Apple Podcasts! We appreciate you guys so much, thank you for listening!Intro music: Pipes of a Stranger

In this episode I interview Isaac Cardona who lives in Oregon. We talk about how running helps him explore places, how he runs the Portland Marathon and Hood To Coast Relay every year. We also talk about raising young children to be healthy and active, what it is like to be a principal and how running helps with a stressful job as a K-5 public school leader. Isaac explains his current running streak and how he tries to encourage his school community to stay active during the pandemic. This is a positive and fun conversation that I think you will enjoy. Follow Isaac's running streak on Strava Connect with the show on social media and tell us why you love running! Instagram: @fortheloveofrunningpodcast Facebook: Join the group For The Love Of Running Podcast The original music was created by John Vogel. --- Send in a voice message: https://anchor.fm/fortheloveofrunning/message

Merryn's top-rated course, How to Get the Job You Want: https://www.udemy.com/course/madetohire-marketyourselfforthecareeryouwant/?referralCode=41A731D77D0A15F49BE9Today, we are going to talk about your secret weapon for your next interview. Merryn Roberts-Huntley is a career expert and Founder of Made to Hire, a company focused on helping professionals get what they want in their careers. Professionals call her their “secret weapon”. She’s worked with brands such as... NIKE, ADIDAS, Columbia Sportwear, Spanx, Clif Bar, Portland Marathon, Salomon, and Major League Soccer. Merryn also teaches graduate-level marketing at The University of Oregon. And when she is not running Made to Hire, she’s doing marketing strategy and business development for FIXX Consulting, which is a sports-focused firm that she founded to help connect companies to their target consumer. Here's what we cover:How could a portfolio help you set yourself apart from the competition?What's in a portfolio? (We cover two components in detail).How do you actually use it in the interview?How you should actually print/package the portfolio?Here's what could be in your portfolio:Cover pageResumeVisual resume (optional)Recommendation letterSuitability map30 60 90 day planWork samplesResources mentioned in the show:Merryn's top-rated course, How to Get the Job You Want: https://www.udemy.com/course/madetohire-marketyourselfforthecareeryouwant/?referralCode=41A731D77D0A15F49BE9Check out Made to Hire: https://www.madetohire.com/Check out episode 36 with Merryn (5 questions in an interview): https://www.madetohire.com/blog/2019/3/30/podcast-how-to-crush-the-interviewConnecting with us on social media:Merryn's Instagram: https://www.instagram.com/madetohire/?hl=enMerryn's LinkedIn: https://www.linkedin.com/in/merryn-roberts-huntley/Chris' LinkedIn: https://www.linkedin.com/in/chris-villanueva-cprwCareer Warrior Instagram: https://www.instagram.com/careerwarriorpodcast/ See acast.com/privacy for privacy and opt-out information.

Last month, we spent two and a half days in Budapest with some of our best community friends. I think the summary of Contributor Summit was the one common complaint I heard:"There was too much good content and it was really hard to decide between workshops!" said everybody.That's a really good problem to have and is the hallmark of a great experience. The key was in how the event was organized. Rather than tightly control the messaging, we simply asked our facilitators to build workshops that spoke to them and to just bring their best selves to the table ready to collaborate.This was part of our new focus on the community contributor experience. The whole Summit practically crackled with electricity and what felt like every attendee came up to tell me how productive it was for them. What are we covering?In this podcast, we talk about what made Contributor Summit special and some of the lessons we learned. We spoke with Tim Meusel, better known as bastelfreak, about the critical role that Vox Pupuli plays in our ecosystem. We even talked about marathon training, dispelled some misconceptions that Ben had about his mom's cooking, and established a clear winner in the German vs. Hungarian goulash rivalry.What else? Well, you'll just have to listen to find out!  Learn more• Have opinions about the best goulash recipes• Help review Vox Pupuli pull requests• Join the Portland Marathon training plan• See Portland's premiere pinball venue• Register for PuppetizePDX• Puppet Open Source projects (including Litmus)

As Autumn begins and the weather begins to cool what can help ease the transition toward the end of the year? Why, an unlimited supply of pasta of course! If carbs aren't to your liking do not fret as we have plenty of other topics to discuss this week and only some of them involve beer.

You've probably heard that we've got a conference coming up soon. But have you also heard about the exciting additional events going on around Puppetize PDX? We're coming back home to Portland, and are super excited to show you some of our favorite parts of our city.We've added a few extra events into the Puppetize PDX agenda and in this podcast, we'll talk with a small handful of Puppet employees who're helping facilitate some of those experiences for you. They range from integral parts of the conference, like the Birds of a Feather discussion sessions that Gene is facilitating, to the technical extras, like the Bolt workshop and the Hackday, all the way to the unrelated-but-still-fun Puppet-sponsored Portland Marathon team and the informal pinball tournament at Ground Kontrol.Come along; we hope you enjoy the listen!*Ben Ford is a software engineer and developer advocate at Puppet.* Learn more• See the Ground Kontrol facilities.• Read about Portland Marathon training plan• See the Puppetize PDX agenda• Check out Puppet's guide to Portland• Read about the Birds of a Feather format• Play with the self-paced version of the Bolt workshop

We are going to talk about some really cool things during this episode!We’re going to talk about the 5 questions that you should master before going into any interview.You’re going to hear me answer those questions in mock-interview format with Merryn...and you’re going to hear her critique! Let’s hope I don’t blow the interview...And finally you’re going to hear about an amazing new book, “Made To Hire: How to Get the Job You Really Want.”Our guest, Merryn Roberts-Huntley, is a career expert and Founder of Made to Hire -- a company focused on helping professionals get what they want in their careers. She’s worked with many huge brands you may recognize including... Nike, Adidas, Columbia Sportwear, Spanx, Clif Bar, Portland Marathon, Salomon, and Major League Soccer. Merryn also currently teaches graduate-level marketing at The University of Oregon.When she is not running Made to Hire, she’s doing marketing strategy and business development for FIXX Consulting, which is a sports-focused firm that she founded to help connect companies to their target consumer.Here are the interview topics/questions that we cover:So tell me about yourself.What makes you interested in this role and in this company?What’s your biggest professional weakness?Tell me about a time when you worked on challenging team project.What are your salary expectations?Resources in the podcast:Take Merryn's course for only $20! https://www.udemy.com/madetohire-acetheinterview/?couponCode=GRANDMAGet Made to Hire: the book: https://www.madetohire.com/the-bookLearn more about Made to Hire: www.madetohire.com5 Steps to Land Your Dream Job (mentioned at end of podcast episode)Build your brandLeverage your networkCreate your portfolioSubmit your applicationAce the interviewWhat goes in a portfolio: (Also mentioned at end of podcast episode)Cover pageResumeVisual resume (optional)Recommendation letterSuitability map30 / 60 / 90 day planWork samples See acast.com/privacy for privacy and opt-out information.

In the intro, Sarah goes co-host-free in favor of a catch-up conversation with prolific Portland runner Paula Harkin, who just passed the 10-year mark of her running streak. (Yowza!) Paula details what constitutes a running streak—and how to make it official. (Who knew?!) She also confesses her daily run is “a challenge every single day.” Paula shares all sorts of Portland race news, including the scoop on the new Portland Marathon, plus her reclaiming two popular half-marathons. Loads of laughs are shared between these two mother runners (who ran the 2007 Nike Women’s Marathon together, when Paula coached SBS!). Then, at the 22:22 mark, is the 2017 conversation with Sarah,  Amanda Loudin, and Paula: The trio share ways to stay safe while running in the dark. They debate street v. sidewalk running. A long-time group-run leader, race director, and co-owner of Portland Running Company, Paula explains her street-smart practice of Defensive Running; she also talks about the importance of using all of one’s skills and senses to get through a run. Amanda tells of two of her running buddies, Disco Runner and Safety Ellie. Find out the gals’ favorite reflective gear, lights, and headphones. For a chance to win an entry to one of Paula’s races (Helvetia or Hippie Chick) + her (and Sarah’s) favorite light-bright vest, check out our Instagram feed on Friday, February 8. To find your perfect-fitting bra and get 15% off your first purchase, go to thirdlove.com/amr now Make over your beauty routine with Wander Beauty! Save 20% at wanderbeauty.com/amr Learn more about your ad choices. Visit megaphone.fm/adchoices

In this week's episode we feature Paula and Dave Harkin from the Portland Running Company. Paula and Dave are running ambassadors, and founded Run with Paula Events. They created the Hippie Chick and Helvetia half marathons, and now run Bridge of the Goddess and Newport Bay to Brews half marathons. And this year they're organizing the Portland Marathon they've dubbed "Portlandathon".

In today's episode of the podcast, Nathan sits down for a chat with the co-owner of Portland Running Company, and co-organizer of the 2018 Portland Marathon, Dave Harkin. Dave, along with his wife Paula (of run with Paula Events), stepped in to organize this iconic race after the previous race organizers ran into some trouble (pun intended). In this episode, we talk about what runners can expect from the new and improved "Portlandathon" a few of the new things with the 2018 race, as well as some general training tips.

Now known as the “Acupuncturist for Skeptics”, Sarah Hammer Stevens wasn’t always a believer in this alternative therapy. A longtime runner, Sarah was training for the Portland Marathon a few years ago when she sustained a knee injury that threatened to sideline her just weeks before the race. Desperate to recover as quickly as possible, Sarah tried everything. She consulted both her primary care doctor and an orthopedist but just wasn’t seeing any real improvement. So, ready to try anything, Sarah decided to give acupuncture a shot, and she was glad she did. After running pain-free to set a big PR, Sarah was excited to share the benefits of acupuncture with the world. She quit her job to pursue a career in integrative health care, and she now enjoys helping runners like herself through her practice To the Point PDX in Portland, OR. In this interview, Sarah will explain to us the intricacies of acupuncture, dispel the misconceptions that surround it, and share the reasons she believes every runner should give it a try. Questions Sarah is asked: 4:09 Tell us about what you do and about your practice 5:13 What changed your mind about acupuncture and brought you into practicing? 8:40 How did you get into running? 10:59 How did the Hood to Coast Relays go for you? 11:51 How did the pop-up clinics go? 13:57 How often do you do these types of events? 14:52 What actually is acupuncture? 17:56 What are some of the funniest misconceptions you’ve encountered regarding acupuncture? 20:10 What’s the difference between dry needling and acupuncture? 23:32 How does acupuncture target problem areas? 25:27 How immediate are the effects of treatment? 27:44 What types of injuries are best treated with acupuncture? 29:21 Do chiropractors ever refer their patients to acupuncturists? 30:47 How has it been starting your own company? 33:01 Why do you think there haven’t been as many jobs for acupuncturists? 34:57 What’s the difference between acupuncture and Chinese medicine in general? 38:42 What exactly is cupping therapy and why do people use it? 41:08 Why is cupping so commonly done on athlete’s backs? 41:46 When do you advise people to get cupping therapy? 42:43 What does a general treatment course look like for an injured or sore runner? 44:28 How should people take the herbal supplements you recommend? 46:21 Who should use bone broth and when? 47:27 What’s next for you and your practice? 49:15 How can people outside of your location find a high quality acupuncturist in their area?   Quotes by Sarah: “I went in, and I said, ‘I don’t believe this is gonna work. I don’t believe in holistic medicine. There’s no way that it can work, but I’m ready to try anything because I want to run this marathon.’ And lo and behold after the first treatment, my knee felt completely better.” “You can read about [acupuncture], you can try to figure out how it works, but you have to just try it to really, really understand it.” “People think [acupuncture] is a religion, and you have to believe in it and you have to be spiritual. And I’m like, ‘No. Absolutely not.’” “We do mirror imaging: so we sometimes use the ankle to help the shoulder or we needle the ear to help the back.”

CHANTEL JENNINGS just took a gig at The Athletic's new college football site The All-American. Ya know, not long AFTER she'd signed up to run the Portland Marathon. No turning back now! We talk to this first-time distance runner about the great story behind her race, talking during long runs, passing out on an empty stomach, Toto's "Africa" and whether she's pro on-course high-fives. Plus, Joe returns this week to break down ESPN The Ocho, Elway's "Fake News" nonsense and more.

Happy Birthday to The BibRave Podcast! One year of podcasts has finally delivered Episode #52, brought to you by our sponsors, Oofos and The BibRave 100! This week's episode features two segments, starting with a stroll down memory lane with Tim, Julia, Jessica, and Andy. Everyone reminisces about their favorite moments and popular guests from the last year's episodes. Then, Tim and Andy welcome Dr. Robert Conenello, renowned podiatrist and Oofos consultant specializing in sports medicine. Dr. Conenello walks us through common foot injuries, the importance of finding the right shoe fit, and the necessity of foot recovery. Check out the latest episode below. Also, don't forget to subscribe on Apple Podcasts, and if you like what you hear, please leave a review. If you want more from the BibRave running community, check out our race review page at BibRave.com or follow us on Twitter.   Thanks for listening and hope you enjoy! Show Notes: Segment 1 - BibRave's Favorite Podcast Moments Top 5 Downloaded Episodes Ep. #26 - Probing the Runner Mind Ep. #9 - Bart Yasso interview! Ep. #12 - Chicago Marathon and Portland Marathon recaps, and mental toughness Ep. #22 - Tim's Surprise Race News (maybe), NYE Trail 50K, and resolutions vs goals Ep. #13 - Coach Matt Flaherty drops by! Other Notable Episodes Ep. #1 - Check out how The BibRave Podcast began, all 12 minutes of it. Ep. #19 & Ep. #20 - Coach Flaherty returns to the podcast packing his ukulele. Ep. #28 - Dr. Russell talk about ARX! Ep. #34 - Cholesterol (and doctor) Dave talks nutrition. Ep. #40 - The Podcast goes LIVE with our first Facebook Live episode! Ep. #41 - Kevin Rutherford, CEO of Nuun, visits The BibRave Podcast. Ep. #44 - Amazing and touching interview with Hawi Keflezighi. Ep. #45 - Insightful interview with runner, mom, and co-found of Picky Bars - Stephanie (Rothstein) Bruce.   Segment 2 - Our Interview with Dr. Robert Conenello Orangetown Podiatry Oofos BibRave 100   For those digging the sweet ukulele intro music, that comes to us from the talented musician and running coach, Matt Flaherty. Check out his site for more audio goodness!    If you like what you hear and want to get more, please subscribe in iTunes and leave a review. That pleases our overlords at iTunes...

The RunRunLive 4.0 Podcast Episode 4-356 – Talking Communities with Kevin Gwin of the Extra Mile  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4356.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hey there!  It's a new year! I know we lost a lot of celebrities in 2016, but you and I made it, right?  So welcome to a new year.  And welcome to the extra-mile edition of the RunRunLive Podcast.  That's right I grabbed our friend Kevin Gwin away from his Beatles albums and Galloway chatter to talk to me about communities of runners and how the world has changed since we started doing this a decade ago.  How was your 2016?  Glass half-full or tank half-empty?  I'm going to quote my favorite race ‘A' goal.  “I didn't die!”  The rest is gravy I guess! Let's see what I can remember… I think we started the year running the Hangover Classic 10k on January first and jumping in the ocean.  Then in January didn't trundle the wife off to Phoenix for a quick vacation that included the Rock ‘n Roll Marathon and a bunch of cool sight-seeing? Did I not run a bunch of the local races leading up to Boston?  Like Derry and Stu's and Eastern States?  Did I not Have a great training cycle? The best in 5 years right?  Then we ran Boston and learned that lesson about going out too fast that somehow never gets learned.  But, we checked off our 18th Boston, didn't die and raised some coin for the Hoyts.  Do I seem to remember capping off 10 years of Race Directorship of the Groton Road Race?  The race and the club managed to survive my term and handed it off to someone even more capable! There might have been a couple weeks in May where all that caught up with me and I slowed down with a small case of pneumonia, but you can't get rainbows without rain.  I jumped out of that rough patch by running the Grand Canyon with my newly graduated Daughter.  How cool is that for a bucket list checkoff? The summer was a bit doldrum filled, but I capped it off with another nice vacation to Chicago, yes I did see a Cubs Game in Wrigley Field.  Apparently my good karma rubbed off on those fellows later in the year. I shook off the heat and placed in that trail marathon in Indy.  I returned to my old friend the Wapack Trail for a long outing in the rocks on Labor Day.  Then I turned around and spanked that Spartan Beast a couple weeks later, making a fair amount of young people cry.   Somewhere in there I lost 15 pounds and showed up for the Portland Marathon lean and light.  I got lucky with the weather and requalified.  I joined my club for the Ayer 5k tradition on Thanksgiving and our end-of-season shindig at the Mill Cities Relay.  This past Saturday I ran the 4th edition of my very own made up marathon and I'll tell you about that later.  Goodreads tells me I read 27 books.  I know I wrote at least 52 articles.  I pushed out 26 podcasts.  I trained almost every day.  Pretty good year, right?  Was it perfect?  Was it filled with challenges and accidents and side turns?  Of course, it was.  If everything is smooth sailing and your life isn't filled with challenges you're not living, you're waiting to die. I don't know if any of that stuff would be considered worthy, or good or bad.  I try very hard not to waste time keeping score.  It's simpler.  Get up and do stuff.  Do what you can do.  I have a sign by y desk that reminds me that consistency and practice are a reasonable substitute for genius, it says; “Work the Process.” Anyway, today we talk with Kevin.  In section one I'll talk a bit about breathing.  I was thinking about this topic this week and wanted to poke at it a bit. In section two I'll probably pull some more nuggets out of the Drucker book I've just finished.  (that would count as number one for 2017, if I was keeping score!) … BeforeI let you go I'll remind you that the RunRunLive podcast is ad free and listener supported.  We 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. I'll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don't have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do.  My family and I go over to my Mom's for Christmas Eve.  I was driving around in the truck with Buddy doing errands on Saturday and she called me to see what time I was planning to come.  I asked her who else was coming, because I had some nieces and nephews I was trying to get presents to. And she must have thought I was qualifying the gathering because she said “It's not the number of people who show up, Chris, it's the quality of the people who show up.” There ya go.  Happy New Year. On with the show. The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Yes, we are still working on setting up the separate podcast feed for the member's content.  Most recently I recorded and uploaded the first chapter of the zombie novel I've been writing for 30 years.  Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. Links are in the show notes and at RunRunLive.com … Section one – Breathing - Voices of reason – the conversation Kevin Gwin from the ExtraMile Podcast The Extra Mile Podcast is a podcast for runners of all abilities from any part of the globe. In this podcast we encourage runners, no matter what their ability, to get in touch and send us their audio updates to tell us about their training, their races, or even if they've just taken up running. We welcome everyone in to our online community. Some runners choose to record themselves out on a run, whilst others like to record in the comfort of their own home. Whichever suits you, why not record us a message and let us know how your running is going? You can use your computer, your MP3 player or any type of audio digital recording device to record something and email  it in to us, we really would love to hear from you. This podcast is listened to by many runners around the globe who often take the show out on their training runs and just love to hear about how other runners are doing - a bit like having a group virtual running buddies to keep them company. Thanks for visiting the site and we hope you'll add your voice to our growing global community of runners on the Extra Mile Podcast! The Extra Mile Podcast-GALLOWAY EDITION is a podcast for runners of ALLabilities who want to learn everything they can about theGalloway RUN/WALK/RUNtraining method right from Jeff ! This podcast will Run/Walk you right through Jeff's 30 week marathon training schedule and gently get you to the finish line of your fall marathon "INJURYFREE"!!! Section two The Effective Executive - http://runrunlive.com/the-effective-executive-peter-e-drucker Outro Alrighty my friends.  New year, new lease on life, right?  Blank slate for us.  You my friend have diaphragmatically breathed your way through the end of Episode 4-356 of the RunRunLive podcast.  Strange cadence to the holidays this year.  It seems like everyone disappeared for 2 weeks on the business side.  I was trying to make calls and I couldn't get a response out of anyone.  Now this week they are all emerging from the woodwork with a corresponding urgency! As of Monday I'm back on my clean eating wagon.  It feels good.  My goal is to see if I can get down to 165 pounds for the Boston marathon.  It's ironic that the government BMI tables have always told me I should be between 155 and 165 for my height.  I always thought that was bull.  At that weight I'm going to be somewhere in the 6-7% body fat.  Should be able to see some of those ab muscles I've never seen! I'm healthy and my training is going well.  Coach has me in the build-2 stage, which means I'll start ramping up the volume and working in some intensity.  I did one last idiotic thing to close out the year, well, actually two things.  I hosted the 4th annual Groton Marathon.  We made it more official this year.  We set up the clock and had people ‘register'.  We got some blank buttons with the club logo on them. I Left a piece of notebook paper on the tailgate of my truck and had people sign in their name, distance and make up a bib number.  The official bibs were the buttons.  I gave them a sharpie to write their numbers on the button.  Of course, given the geekiness of runners I didn't just get numbers.  I got two pi's, a mu, a natural logarithm and a tally mark five.  Then I had them write down their finishing time when they were done. So we could get results.  I handed out handmade holiday ornaments as medals.  I got about 24 people to come out and run various differences.  The ½ was very popular.  Two other guys joined me for the full.  Given the shape I was in it was probably about 4-6 miles more than I should have been running – but we got it done, finishing up around 4:09.  It hovered just below freezing for the whole day. I guess the lesson here is you don't need to be a $150 Rock n Roll event to get out and have fun with your buddies.  Because of the odd way the holidays fell, the Hangover Classic was the next day.  I ran the 5K with Teresa and we all jumped in the Atlantic, as is our tradition.  It was interesting running the day after a marathon.  I just stretched out and let my legs do what they wanted.  I survived.  Now I'm back on the plan and ramping up for Boston.  It's good to have a compass point to steer towards.  On a different note, Buddy the old Wonder dog is doing ok.  He can't run much anymore because his his back hips are very weak now.  He's not in any pain, he just has trouble getting up and down.  He still climbs the stairs and jumps up in the bed.  He's still perfectly mobile, but I think his running days are over.  He's started his new career as a lap dog to keep the girls warm at night.  Not a bad gig. … We had a warm day with rain this week and it washed most of the snow and ice from the trails.  I was able to get out for a run.  Out behind the pond I found a cell phone in the ground.  I brought it home.  It was a droid in an Otter case and it still had a charge on it.  It was locked so I couldn't tell whose it was.  I brought it home and put it on the charge.  It rang a couple times, but I couldn't get to it in time.  I ended up dropping it at the police station.  I hope the owner thinks to call down there.  I feel like I should put a sign up on the trail that says “I found your cell phone and left it with the Police.” I also tried to give blood.  Funny story.  The Red Cross were sending me desperate emails.  I tried to make an appointment on their website, but my experience is that making an appointment really has no impact on the process.  It's not the most organized process. Of course the lady is taking my HR and I tell her it's going to be low, but she enters it and the system flags it, and she has to call a doctor to get it overridden.  Crazy right?  I sometimes feel like we get penalized for being healthy. Then they hook me up, she can't find a vein, because, I guess I ‘m a bit grissley.  She fishes around, calls the other guy over, he fishes around, they finally find some blood flow and get me going.  Couple minutes later the next person wanders by and notices that I've dried up.  She fishes around for awhile, then they give up.  They unhook me and I'm done. That's it. They don't get a bag of blood. I get a bottle of water, a t-shirt, a Dunkies gift card and a bruise.  So, I'm not complaining but there's an hour and a half of my life I think we could make better use of! Anybody else have this challenge?  Seems like a process that could use a bit of effectiveness consulting, eh? … So my friends. Here we are in 2017.  Ten years in.  Remember when you were a kid and 10 years seemed like such a long wait?  Now it's the blink of an eye. It's up to you to slow it down.  You have to grab time by the tail and hold on tight, or as Ferrris said, you might miss it. We tend to get caught up and tied up by all the things undone, piled up and leering at us.  I think you have to actively counter that.  Especially in these early days of the calendar when we're all thinking about goals and list and priorities.  I leave you with one of the sentiments from my daily practice. Focus on executing today, living now, being present in today's tasks and let the outcomes take care of themselves. And.. I'll see you out there in a healthy, prosperous and joy filled 2017. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-356 – Talking Communities with Kevin Gwin of the Extra Mile  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4356.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hey there!  It’s a new year! I know we lost a lot of celebrities in 2016, but you and I made it, right?  So welcome to a new year.  And welcome to the extra-mile edition of the RunRunLive Podcast.  That’s right I grabbed our friend Kevin Gwin away from his Beatles albums and Galloway chatter to talk to me about communities of runners and how the world has changed since we started doing this a decade ago.  How was your 2016?  Glass half-full or tank half-empty?  I’m going to quote my favorite race ‘A’ goal.  “I didn’t die!”  The rest is gravy I guess! Let’s see what I can remember… I think we started the year running the Hangover Classic 10k on January first and jumping in the ocean.  Then in January didn’t trundle the wife off to Phoenix for a quick vacation that included the Rock ‘n Roll Marathon and a bunch of cool sight-seeing? Did I not run a bunch of the local races leading up to Boston?  Like Derry and Stu’s and Eastern States?  Did I not Have a great training cycle? The best in 5 years right?  Then we ran Boston and learned that lesson about going out too fast that somehow never gets learned.  But, we checked off our 18th Boston, didn’t die and raised some coin for the Hoyts.  Do I seem to remember capping off 10 years of Race Directorship of the Groton Road Race?  The race and the club managed to survive my term and handed it off to someone even more capable! There might have been a couple weeks in May where all that caught up with me and I slowed down with a small case of pneumonia, but you can’t get rainbows without rain.  I jumped out of that rough patch by running the Grand Canyon with my newly graduated Daughter.  How cool is that for a bucket list checkoff? The summer was a bit doldrum filled, but I capped it off with another nice vacation to Chicago, yes I did see a Cubs Game in Wrigley Field.  Apparently my good karma rubbed off on those fellows later in the year. I shook off the heat and placed in that trail marathon in Indy.  I returned to my old friend the Wapack Trail for a long outing in the rocks on Labor Day.  Then I turned around and spanked that Spartan Beast a couple weeks later, making a fair amount of young people cry.   Somewhere in there I lost 15 pounds and showed up for the Portland Marathon lean and light.  I got lucky with the weather and requalified.  I joined my club for the Ayer 5k tradition on Thanksgiving and our end-of-season shindig at the Mill Cities Relay.  This past Saturday I ran the 4th edition of my very own made up marathon and I’ll tell you about that later.  Goodreads tells me I read 27 books.  I know I wrote at least 52 articles.  I pushed out 26 podcasts.  I trained almost every day.  Pretty good year, right?  Was it perfect?  Was it filled with challenges and accidents and side turns?  Of course, it was.  If everything is smooth sailing and your life isn’t filled with challenges you’re not living, you’re waiting to die. I don’t know if any of that stuff would be considered worthy, or good or bad.  I try very hard not to waste time keeping score.  It’s simpler.  Get up and do stuff.  Do what you can do.  I have a sign by y desk that reminds me that consistency and practice are a reasonable substitute for genius, it says; “Work the Process.” Anyway, today we talk with Kevin.  In section one I’ll talk a bit about breathing.  I was thinking about this topic this week and wanted to poke at it a bit. In section two I’ll probably pull some more nuggets out of the Drucker book I’ve just finished.  (that would count as number one for 2017, if I was keeping score!) … BeforeI let you go I’ll remind you that the RunRunLive podcast is ad free and listener supported.  We 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. I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do.  My family and I go over to my Mom’s for Christmas Eve.  I was driving around in the truck with Buddy doing errands on Saturday and she called me to see what time I was planning to come.  I asked her who else was coming, because I had some nieces and nephews I was trying to get presents to. And she must have thought I was qualifying the gathering because she said “It’s not the number of people who show up, Chris, it’s the quality of the people who show up.” There ya go.  Happy New Year. On with the show. The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Yes, we are still working on setting up the separate podcast feed for the member’s content.  Most recently I recorded and uploaded the first chapter of the zombie novel I’ve been writing for 30 years.  Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. Links are in the show notes and at RunRunLive.com … Section one – Breathing - Voices of reason – the conversation Kevin Gwin from the ExtraMile Podcast The Extra Mile Podcast is a podcast for runners of all abilities from any part of the globe. In this podcast we encourage runners, no matter what their ability, to get in touch and send us their audio updates to tell us about their training, their races, or even if they've just taken up running. We welcome everyone in to our online community. Some runners choose to record themselves out on a run, whilst others like to record in the comfort of their own home. Whichever suits you, why not record us a message and let us know how your running is going? You can use your computer, your MP3 player or any type of audio digital recording device to record something and email  it in to us, we really would love to hear from you. This podcast is listened to by many runners around the globe who often take the show out on their training runs and just love to hear about how other runners are doing - a bit like having a group virtual running buddies to keep them company. Thanks for visiting the site and we hope you'll add your voice to our growing global community of runners on the Extra Mile Podcast! The Extra Mile Podcast-GALLOWAY EDITION is a podcast for runners of ALLabilities who want to learn everything they can about theGalloway RUN/WALK/RUNtraining method right from Jeff ! This podcast will Run/Walk you right through Jeff's 30 week marathon training schedule and gently get you to the finish line of your fall marathon "INJURYFREE"!!! Section two The Effective Executive - http://runrunlive.com/the-effective-executive-peter-e-drucker Outro Alrighty my friends.  New year, new lease on life, right?  Blank slate for us.  You my friend have diaphragmatically breathed your way through the end of Episode 4-356 of the RunRunLive podcast.  Strange cadence to the holidays this year.  It seems like everyone disappeared for 2 weeks on the business side.  I was trying to make calls and I couldn’t get a response out of anyone.  Now this week they are all emerging from the woodwork with a corresponding urgency! As of Monday I’m back on my clean eating wagon.  It feels good.  My goal is to see if I can get down to 165 pounds for the Boston marathon.  It’s ironic that the government BMI tables have always told me I should be between 155 and 165 for my height.  I always thought that was bull.  At that weight I’m going to be somewhere in the 6-7% body fat.  Should be able to see some of those ab muscles I’ve never seen! I’m healthy and my training is going well.  Coach has me in the build-2 stage, which means I’ll start ramping up the volume and working in some intensity.  I did one last idiotic thing to close out the year, well, actually two things.  I hosted the 4th annual Groton Marathon.  We made it more official this year.  We set up the clock and had people ‘register’.  We got some blank buttons with the club logo on them. I Left a piece of notebook paper on the tailgate of my truck and had people sign in their name, distance and make up a bib number.  The official bibs were the buttons.  I gave them a sharpie to write their numbers on the button.  Of course, given the geekiness of runners I didn’t just get numbers.  I got two pi’s, a mu, a natural logarithm and a tally mark five.  Then I had them write down their finishing time when they were done. So we could get results.  I handed out handmade holiday ornaments as medals.  I got about 24 people to come out and run various differences.  The ½ was very popular.  Two other guys joined me for the full.  Given the shape I was in it was probably about 4-6 miles more than I should have been running – but we got it done, finishing up around 4:09.  It hovered just below freezing for the whole day. I guess the lesson here is you don’t need to be a $150 Rock n Roll event to get out and have fun with your buddies.  Because of the odd way the holidays fell, the Hangover Classic was the next day.  I ran the 5K with Teresa and we all jumped in the Atlantic, as is our tradition.  It was interesting running the day after a marathon.  I just stretched out and let my legs do what they wanted.  I survived.  Now I’m back on the plan and ramping up for Boston.  It’s good to have a compass point to steer towards.  On a different note, Buddy the old Wonder dog is doing ok.  He can’t run much anymore because his his back hips are very weak now.  He’s not in any pain, he just has trouble getting up and down.  He still climbs the stairs and jumps up in the bed.  He’s still perfectly mobile, but I think his running days are over.  He’s started his new career as a lap dog to keep the girls warm at night.  Not a bad gig. … We had a warm day with rain this week and it washed most of the snow and ice from the trails.  I was able to get out for a run.  Out behind the pond I found a cell phone in the ground.  I brought it home.  It was a droid in an Otter case and it still had a charge on it.  It was locked so I couldn’t tell whose it was.  I brought it home and put it on the charge.  It rang a couple times, but I couldn’t get to it in time.  I ended up dropping it at the police station.  I hope the owner thinks to call down there.  I feel like I should put a sign up on the trail that says “I found your cell phone and left it with the Police.” I also tried to give blood.  Funny story.  The Red Cross were sending me desperate emails.  I tried to make an appointment on their website, but my experience is that making an appointment really has no impact on the process.  It’s not the most organized process. Of course the lady is taking my HR and I tell her it’s going to be low, but she enters it and the system flags it, and she has to call a doctor to get it overridden.  Crazy right?  I sometimes feel like we get penalized for being healthy. Then they hook me up, she can’t find a vein, because, I guess I ‘m a bit grissley.  She fishes around, calls the other guy over, he fishes around, they finally find some blood flow and get me going.  Couple minutes later the next person wanders by and notices that I’ve dried up.  She fishes around for awhile, then they give up.  They unhook me and I’m done. That’s it. They don’t get a bag of blood. I get a bottle of water, a t-shirt, a Dunkies gift card and a bruise.  So, I’m not complaining but there’s an hour and a half of my life I think we could make better use of! Anybody else have this challenge?  Seems like a process that could use a bit of effectiveness consulting, eh? … So my friends. Here we are in 2017.  Ten years in.  Remember when you were a kid and 10 years seemed like such a long wait?  Now it’s the blink of an eye. It’s up to you to slow it down.  You have to grab time by the tail and hold on tight, or as Ferrris said, you might miss it. We tend to get caught up and tied up by all the things undone, piled up and leering at us.  I think you have to actively counter that.  Especially in these early days of the calendar when we’re all thinking about goals and list and priorities.  I leave you with one of the sentiments from my daily practice. Focus on executing today, living now, being present in today’s tasks and let the outcomes take care of themselves. And.. I’ll see you out there in a healthy, prosperous and joy filled 2017. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

This week, Elena gives her race recap of the Overlook Endurance 30k. Pete Kostelnick is the fastest person to have run across the U.S. Ed Whitlock sets a new age group world record for the marathon. Some runners ran extra at the Portland Marathon. Calum Neff has the new record for running a marathon with a stroller. Elena is running the Diva's SF half marathon next year-head over to our webpage for a discount code if you want to join her. And our week in training.     Follow us on Facebook - Twitter -  Instagram - Pinterest - Google+ Email comments and questions to   feedback (at) embracerunning [dot] com Leave us a voicemail at 1-925-400-7223

BibRave Podcast, Episode 12! This week we talk about Julia's awesome performance running the Chicago Marathon, Tim's exciting day running the Portland Marathon, some ways to mentally get ready for race day, and some mid-race fueling tips.  If you like what you hear and want to get more, please subscribe in iTunes and leave a review. That pleases our overlords at iTunes...

The RunRunLive 4.0 Podcast Episode 4-348 – Kristy Jo and Power Foods!  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4348.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-348 of the RunRunLive Podcast.  I ran a bit long last episode with Mike.  I was up against a deadline so I just let it slide.  I’ll try to better this time. You may have noticed I started slipping cookies into the end of the show after the outro.  A ‘cookie’ in the lingo of the podcasting ‘biz’ is a blooper that I find particularly engaging.  Like last week when I either wrote into my script or spell checked in that Australopithecines had ‘disposable’ thumbs! That’s just too funny not to share.  Today we speak with Kristy Jo.  I love that name.  It’s like something from a TV show. Kristy shares some very good tips and tricks around her Power Foods nutrition plan. I read through her book and it’s quite sensible. I know this whole weight loss nutrition thing is a real challenge for so many people and I thought we’d give you some pointers from someone who has been through it all and get her approach.  I have been steadily losing weight as well.  I wrapped up my 30 day plan at the end of August but decided to keep it going.  My training is going really well at the lighter weight. I want to see where I can get to by the Portland Marathon next month.  Last episode I erroneously said I was down to 170 pounds. That was incorrect.  What I meant was 175 pounds, which is still good, because I started at 185ish.  I’m currently in the low 170’s with a body fat percentage of in the 10’s.  Body fat percentage is a much better metric than weight or BMI.  A good range for a guy my age is in the low teens.  All that aside what I’m really pleased with is how much better workouts feel and how well my heart is responding.  That’s how I define ‘feeling healthy’ and that’s what I’m going for.  We have a wonderfully hewn, well crafted, and individually designed for your specific needs - show for you today.  It’s a thing of beauty this show.  I had it hand crafted by virgin baby koalas just for you. In section one I’ll answer some rapid fire running questions.  In section 2 I’ll talk about the Wapack Trail race I ran over Labor Day weekend.  I was wondering if anyone was going to write in about my math problem when I told the story of the store clerk in Atlanta.  And I wasn’t disappointed.  For the record, I know that 30% plus 20% can be calculated 2 different ways.  When you combine a 20% discount with a 30% discount the answer is either 50% or 44% depending how you apply the discounts.  Glad to see you’re paying attention.  Makes me feel loved. There are a billion podcasts these days aren’t there?  It’s funny how the cycles turn.  Someone should do some research on it.  First it was just us hobbyists and the big news outlets.  Now everyone with a platform has gotten the message that a podcast is a must-have channel – especially the internet marketing folks.  Thank you for joining me on my journey.  You don’t have to.  I’m doing it because I like doing it. It allows me to practice my creativity and production.  It forces me to think critically about topics.  It allows me to interact with people I find interesting.  I explore topics and people that are interesting to me, that’s why I can keep producing for 9+ years and 350 shows.  I do it for myself.  At the same time, whenever I create anything I think about the audience.  I ask the question “Why do you care?”  This keeps me from getting too wrapped up in myself and allows me to add value.  If you don’t care I’m just an annoying old dude that you sat next to on a long flight and won’t shut up even though you put your headphones in and pretended to sleep.  I don’t want to be that guy.  I do have a membership option to defray the cost because I’m a capitalist at heart and not a charity!  I’m working on a proper set of books but as near as I can figure I spend about $1,500 a year on the podcast.  Consider buying a membership. I’m still working on a separate iTunes feed for it.  My guy in Nigeria can’t quite figure out how to make the remote header calls work with my wordpress plugin, but I’m working on it.  If you’ve known me for any length of time you know I’m patient.  When I decide to do something it takes on the inevitability of a glacier.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio Last week I uploaded two, count ‘em, two, book reviews.  One for the Neal Stephenson SevenEves scifi tome and another for Moonwalking with Einstein, a treatise on memory techniques. Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. For the cost of a pack of Clean and Clear , to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … How about some useful running information?  How about that?  Instead of all this waffling on about the creative act?  OK One of the workouts Coach gave me this week was a medium effort hill workout.  Many times you will run longer or faster hill workouts for leg strength or as a type of speed workout or threshold workout.  That’s not what this particular workout is for.  This is a workout to practice form. Hills are a great place to practice form because running uphill naturally forces you up onto your forefoot, to take shorter, more rapid strides and to lift your knees.  Hills bring the form to you.   For the medium effort hill repeat you are only doing 30 seconds. That’s long enough to get into your form but not long enough to stress you.  You do the workout at medium effort, so maybe a 7-8 on a scale of 1-10.  People always ask ‘how steep should the hill be?’  For these medium effort repeats you can actually answer that question.  When you get into the repeat itself your form should be clean.  If you’re having to lean forward or struggling to get your feet turning over – the hill is too steep.  When you run the repeat focus on pushing off rapidly from the forefoot.  Push your hips forward.  Run tall.  Keep your chin up, your shoulders high and loose and your hands high and loose.  Focus on the form, not the effort.  Don’t carry anything in your hands.  Jog down the hill and don’t start another rep until your heart rate settles down.  I usually leave my bottle at the bottom of the hill.  I stop when I get back, take a drink, walk a bit and when my HR falls under zone 2 I’ll ease into the next rep.  I also find a stick and scratch a tally mark into the dirt after every rep.  It makes a game out of it.  Do a set of 10-15 of these.  These are great, especially if you are trying to clean up your form.  Like I said a 4-6% hill will automatically help you clean up your form.  And I’m pretty sure the sine of that angle is the opposite over the hypotenuse, but I could be wrong.  Practice makes perfect.  Do your practice.  On with the show.   Section one – Running Tip Roundup - http://runrunlive.com/running-tip-roundup Voices of reason – the conversation Kristy Jo Hunt My Skype is "kristyjohunt." My home website is  but there is much under construction with funnels, and I fear not everything leads back to one congruent space. I would love to talk about my background with long distance running and why I got into it (disordered eating and thinking it would solve weight issues) to why I got out of it (chronic pain with my 50-degree scoliosis that I pushed through the pain due to the disordered eating habits and FEAR), as well as my coaching of long-distance athletes with meal structure and timing that we have found to be very successful and optimize their body weight and energy for better times. I will put my bio below: Kristy Jo Hunt is a Certified Personal Trainer, Fitness Nutrition Specialist, published author, and natural Women’s Figure Competitor. After overcoming over a decade of disordered eating battles, she began a Facebook page in 2012. This Facebook page grew to be a full-blown education-based body transformation company called Body Buddies.  Her team of coaches helps people correct health issues, overcome disordered eating, achieve their goals, and reach their desired aesthetics. She is the author of the book series and recipe book line, The Power Foods Lifestyle, and founded the company, Body Buddies, a transformation and education coaching system. Body Buddies teaches strategic implementation of scientific principles using psychological profiling to help people make sustainable changes in their nutrition and fitness efforts. She hosts online group challenges, coaches clients one-on-one, and teaches seminars for athletic teams, corporations, and church groups.  As a way to help many people for free, she hosts the Body Buddies podcast, YouTube Channel, and Social Media feeds where she shares tips and tricks to nutrition, exercise, and mindset training. Her greatest happiness comes from watching others succeed and overcome obstacles that previously prevented them from reaching their goals.  I would love to link to  in the show notes and I would love to offer my free gift to your listeners of my free book (they just pay shipping) at . Kristy Jo   Kristy Jo Hunt CPT/FNS/Author, Body Buddies  |  |  | Skype:  Section two Wapack 2016 -   Outro Well my friends you have nibbled your way on proteins, vegetables and carbohydrates through to the end of  episode 4-348 of the RunRunLive Podcast.  Are you full?  Are you satiated?  Did you have to unbutton your jeans so all that good info would fit?  I’ve got a short turn around now and I’m heading out to do the Spartan Beast in Killington Vt.  I’m dragging my youngest along and she’s going to do the sprint on Sunday.  I was looking at the instructions and anyone who starts the Beast after noon needs to carry a headlamp and two glow sticks…And they pull you off the course if you haven’t finished by 9:00 pm.  Really? I have no intention of being on that course for 9 hours.  Am I missing something?  Coach is still trying to talk me out of it so I can focus on the Portland marathon on October 9th.  What I like about him is that he’s old-school.  He thinks every race is an Olympic qualifier.  But, I’m at the point in my life where I have to try new things and have some fun too.  That being said if I can maintain the diet and come out of Portland strong I’ll look at the calendar and see if there isn’t something serious to train for.  I’ve got to figure out if we are going to do the Groton Marathon again this year. … Many of you are running your goal races now or over the next few weeks.  Good luck with those.  Remember that the hay is in the barn and there’s nothing you can do in the last couple weeks to make up training.  As you are in your taper towards your race you can use a couple of the things we talked about here to help you stay sane.  As your training load gets lighter you have an opportunity and the time to do some of the fine-tuning things.  Think about practicing the mediation and visualization that we’ve talked about. Work in some easy yoga every other day to stretch and strengthen your machine. Do some meal planning around your taper weeks to go into the race lean and strong with a lot of energy. That’s how you apply the tools from the conversations we have here. That’s the real trick with all the content available to you.  You’re like a DJ.  You are the creative genius for your life.  You take all this stuff in and mix it to make your own sound, your own movie and craft your own story.  Make sure you get the ending right. And I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-348 – Kristy Jo and Power Foods!  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4348.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-348 of the RunRunLive Podcast.  I ran a bit long last episode with Mike.  I was up against a deadline so I just let it slide.  I'll try to better this time. You may have noticed I started slipping cookies into the end of the show after the outro.  A ‘cookie' in the lingo of the podcasting ‘biz' is a blooper that I find particularly engaging.  Like last week when I either wrote into my script or spell checked in that Australopithecines had ‘disposable' thumbs! That's just too funny not to share.  Today we speak with Kristy Jo.  I love that name.  It's like something from a TV show. Kristy shares some very good tips and tricks around her Power Foods nutrition plan. I read through her book and it's quite sensible. I know this whole weight loss nutrition thing is a real challenge for so many people and I thought we'd give you some pointers from someone who has been through it all and get her approach.  I have been steadily losing weight as well.  I wrapped up my 30 day plan at the end of August but decided to keep it going.  My training is going really well at the lighter weight. I want to see where I can get to by the Portland Marathon next month.  Last episode I erroneously said I was down to 170 pounds. That was incorrect.  What I meant was 175 pounds, which is still good, because I started at 185ish.  I'm currently in the low 170's with a body fat percentage of in the 10's.  Body fat percentage is a much better metric than weight or BMI.  A good range for a guy my age is in the low teens.  All that aside what I'm really pleased with is how much better workouts feel and how well my heart is responding.  That's how I define ‘feeling healthy' and that's what I'm going for.  We have a wonderfully hewn, well crafted, and individually designed for your specific needs - show for you today.  It's a thing of beauty this show.  I had it hand crafted by virgin baby koalas just for you. In section one I'll answer some rapid fire running questions.  In section 2 I'll talk about the Wapack Trail race I ran over Labor Day weekend.  I was wondering if anyone was going to write in about my math problem when I told the story of the store clerk in Atlanta.  And I wasn't disappointed.  For the record, I know that 30% plus 20% can be calculated 2 different ways.  When you combine a 20% discount with a 30% discount the answer is either 50% or 44% depending how you apply the discounts.  Glad to see you're paying attention.  Makes me feel loved. There are a billion podcasts these days aren't there?  It's funny how the cycles turn.  Someone should do some research on it.  First it was just us hobbyists and the big news outlets.  Now everyone with a platform has gotten the message that a podcast is a must-have channel – especially the internet marketing folks.  Thank you for joining me on my journey.  You don't have to.  I'm doing it because I like doing it. It allows me to practice my creativity and production.  It forces me to think critically about topics.  It allows me to interact with people I find interesting.  I explore topics and people that are interesting to me, that's why I can keep producing for 9+ years and 350 shows.  I do it for myself.  At the same time, whenever I create anything I think about the audience.  I ask the question “Why do you care?”  This keeps me from getting too wrapped up in myself and allows me to add value.  If you don't care I'm just an annoying old dude that you sat next to on a long flight and won't shut up even though you put your headphones in and pretended to sleep.  I don't want to be that guy.  I do have a membership option to defray the cost because I'm a capitalist at heart and not a charity!  I'm working on a proper set of books but as near as I can figure I spend about $1,500 a year on the podcast.  Consider buying a membership. I'm still working on a separate iTunes feed for it.  My guy in Nigeria can't quite figure out how to make the remote header calls work with my wordpress plugin, but I'm working on it.  If you've known me for any length of time you know I'm patient.  When I decide to do something it takes on the inevitability of a glacier.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio Last week I uploaded two, count ‘em, two, book reviews.  One for the Neal Stephenson SevenEves scifi tome and another for Moonwalking with Einstein, a treatise on memory techniques. Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. For the cost of a pack of Clean and Clear , to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … How about some useful running information?  How about that?  Instead of all this waffling on about the creative act?  OK One of the workouts Coach gave me this week was a medium effort hill workout.  Many times you will run longer or faster hill workouts for leg strength or as a type of speed workout or threshold workout.  That's not what this particular workout is for.  This is a workout to practice form. Hills are a great place to practice form because running uphill naturally forces you up onto your forefoot, to take shorter, more rapid strides and to lift your knees.  Hills bring the form to you.   For the medium effort hill repeat you are only doing 30 seconds. That's long enough to get into your form but not long enough to stress you.  You do the workout at medium effort, so maybe a 7-8 on a scale of 1-10.  People always ask ‘how steep should the hill be?'  For these medium effort repeats you can actually answer that question.  When you get into the repeat itself your form should be clean.  If you're having to lean forward or struggling to get your feet turning over – the hill is too steep.  When you run the repeat focus on pushing off rapidly from the forefoot.  Push your hips forward.  Run tall.  Keep your chin up, your shoulders high and loose and your hands high and loose.  Focus on the form, not the effort.  Don't carry anything in your hands.  Jog down the hill and don't start another rep until your heart rate settles down.  I usually leave my bottle at the bottom of the hill.  I stop when I get back, take a drink, walk a bit and when my HR falls under zone 2 I'll ease into the next rep.  I also find a stick and scratch a tally mark into the dirt after every rep.  It makes a game out of it.  Do a set of 10-15 of these.  These are great, especially if you are trying to clean up your form.  Like I said a 4-6% hill will automatically help you clean up your form.  And I'm pretty sure the sine of that angle is the opposite over the hypotenuse, but I could be wrong.  Practice makes perfect.  Do your practice.  On with the show.   Section one – Running Tip Roundup - http://runrunlive.com/running-tip-roundup Voices of reason – the conversation Kristy Jo Hunt My Skype is "kristyjohunt." My home website is  but there is much under construction with funnels, and I fear not everything leads back to one congruent space. I would love to talk about my background with long distance running and why I got into it (disordered eating and thinking it would solve weight issues) to why I got out of it (chronic pain with my 50-degree scoliosis that I pushed through the pain due to the disordered eating habits and FEAR), as well as my coaching of long-distance athletes with meal structure and timing that we have found to be very successful and optimize their body weight and energy for better times. I will put my bio below: Kristy Jo Hunt is a Certified Personal Trainer, Fitness Nutrition Specialist, published author, and natural Women's Figure Competitor. After overcoming over a decade of disordered eating battles, she began a Facebook page in 2012. This Facebook page grew to be a full-blown education-based body transformation company called Body Buddies.  Her team of coaches helps people correct health issues, overcome disordered eating, achieve their goals, and reach their desired aesthetics. She is the author of the book series and recipe book line, The Power Foods Lifestyle, and founded the company, Body Buddies, a transformation and education coaching system. Body Buddies teaches strategic implementation of scientific principles using psychological profiling to help people make sustainable changes in their nutrition and fitness efforts. She hosts online group challenges, coaches clients one-on-one, and teaches seminars for athletic teams, corporations, and church groups.  As a way to help many people for free, she hosts the Body Buddies podcast, YouTube Channel, and Social Media feeds where she shares tips and tricks to nutrition, exercise, and mindset training. Her greatest happiness comes from watching others succeed and overcome obstacles that previously prevented them from reaching their goals.  I would love to link to  in the show notes and I would love to offer my free gift to your listeners of my free book (they just pay shipping) at . Kristy Jo   Kristy Jo Hunt CPT/FNS/Author, Body Buddies  |  |  | Skype:  Section two Wapack 2016 -   Outro Well my friends you have nibbled your way on proteins, vegetables and carbohydrates through to the end of  episode 4-348 of the RunRunLive Podcast.  Are you full?  Are you satiated?  Did you have to unbutton your jeans so all that good info would fit?  I've got a short turn around now and I'm heading out to do the Spartan Beast in Killington Vt.  I'm dragging my youngest along and she's going to do the sprint on Sunday.  I was looking at the instructions and anyone who starts the Beast after noon needs to carry a headlamp and two glow sticks…And they pull you off the course if you haven't finished by 9:00 pm.  Really? I have no intention of being on that course for 9 hours.  Am I missing something?  Coach is still trying to talk me out of it so I can focus on the Portland marathon on October 9th.  What I like about him is that he's old-school.  He thinks every race is an Olympic qualifier.  But, I'm at the point in my life where I have to try new things and have some fun too.  That being said if I can maintain the diet and come out of Portland strong I'll look at the calendar and see if there isn't something serious to train for.  I've got to figure out if we are going to do the Groton Marathon again this year. … Many of you are running your goal races now or over the next few weeks.  Good luck with those.  Remember that the hay is in the barn and there's nothing you can do in the last couple weeks to make up training.  As you are in your taper towards your race you can use a couple of the things we talked about here to help you stay sane.  As your training load gets lighter you have an opportunity and the time to do some of the fine-tuning things.  Think about practicing the mediation and visualization that we've talked about. Work in some easy yoga every other day to stretch and strengthen your machine. Do some meal planning around your taper weeks to go into the race lean and strong with a lot of energy. That's how you apply the tools from the conversations we have here. That's the real trick with all the content available to you.  You're like a DJ.  You are the creative genius for your life.  You take all this stuff in and mix it to make your own sound, your own movie and craft your own story.  Make sure you get the ending right. And I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

Another fall marathon season is upon us, so Sarah and Dimity chat up two mother runners who are both taking a 26.2-mile victory lap on Sunday, October 6. While they are both novice marathoners, they are very different runners. First up: Carrie Tollefson, an elite mid-distance runner who competed in the 1500 meters in the 2004 Olympics, who is running the Twin Cities Marathon a mere three months after giving birth to her second child. Then the gals talk to Stephanie Rice, also a mom of two, who is running the Portland Marathon (after following the Marathon: Finish It plan from Train Like a Mother. Both ladies talk about taking on the unknown, as well as juggling being a mom, working full-time, and training to go long. Find out what happened, for the first time ever (!!), to Carrie on a recent training run. We’ll just admit here: We still love her, even though it took her this long. Learn more about your ad choices. Visit megaphone.fm/adchoices

The RunRunLive 4.0 Podcast Episode 4-347 – Mike Croy and the One Breath  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4347.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-347 of the RunRunLive Podcast.  Today we are going to reconnect with our old friend Mike the DirtDawg who has been doing a lot of useful work around mindfulness in his life, with his students and in his community.  I chat with him about some practical ways we can use mindfulness in our lives and some basic, easy ways to implement it.  In section one I'm going to zoom in on how meditation or mindfulness can help amateur athletes.  In section two I'm going to do a quick summary of how a 30 day project works and how you can use it to get some traction in your life.  Because, as I write this I'm wrapping up my latest 30 day plan.  I tend to try to do a bunch of things in parallel when I do 30 day projects.  This one I was trying to get up early, clean up my nutrition, avoid alcohol and work on my next book project.  It went very well, except for the last couple days where I was on vacation – that always causes some hiccups in the process.  But I managed to keep the damage minimal while not being bad company.  Up until that point though I had lost a bunch of weight and had mat all my goals and felt fantastic.  I didn't get as much work done on my book project as I would have liked, but all in all it was a good month for me. I was particularly pleased with this because I took a 2 week break from running at the same time I took on the 30-day project. I kicked off the project on the 1st of August the day after my trail marathon.  The Achilles was hurting so coach gave me a week off.  After a week I ran once and felt awful.  I ended up walking back from that run.  That run was day 7 or 8 of the 30 day project, and as I will explain, that is when the project sucks the most.  I was in a bad place with no energy. My runs have been awful all summer.  I just felt sick, had no energy and was hating my runs.  I got them done but it was a struggle.  That's one of the reasons I decided to put my foot down and use a 30-day project to clean up.  I decided to clean up my nutrition and with Rachel's help rebuild my healthy biome. After the day-7 run debacle Coach smelled over-training and gave me another week off.  Not off, but off from running.  That's when I started to turn the corner.  About 14 days in he finally gave me the green light and told me do an easy 1:15 run.  At this point I was lighter, healthier and well rested. I decided to go out at night after work. The night was cool, around 60, and the humidity had let up. I left everything at home and just wore a pair of racing shorts.  No phone, no bottle, no shirt – just my Garmin and the heart strap.  And - Oh my god! I felt weightless.  I couldn't control myself and was literally flying.  I didn't even start to feel any tiredness until the last long climb up to my house.  Coach was a bit peeved when I posted my ‘easy' run and it turned out to be a 8+ mile marathon pace tempo run. But really, sometimes you just can't help yourself.  The other thing I'm noticing is that my HR is staying down.  It's behaving nicely and just the way I would expect it to.  My Achilles is still a little sore but I'm working it.  My runs since then have been fairly fabulous.   Plus, since I'm getting up early anyhow I can knock them out in the morning without much suffering.  It's all good.  The wave is cresting again.  I'm going to see if I can keep the nutrition going until October.  In 30 days I got down to 175 pounds which is very light for me.  I think with a little focus I could get under 170 and I haven't been there, ever.  I'm curious to see what that would do for my racing.  By the way, when I say ‘Clean Nutrition' I mean eating 98% healthy, whole food, nothing packaged, lots of fruit and veg and nuts.  An occasional hit of fish or meat if I feel like I'm not getting enough calories.  I've cut out fried food, bread, most dairy and as much sugar as I can find on the food labels – although sometimes the bastards sneak some by me. When I set up the project with Rachel I told her my focus was not to lose weight but to get healthy.  But, as usual, once you focus on eating clean and healthy, the weight just comes off naturally.  It's not due to a lack of calories per se, just a different mix.  Remember, the first two weeks of this I wasn't even running.  There are a couple things I'm doing slightly different this time around.  First, I'm trying to get enough healthy fats.  I include olive oil in my salads and other meals as a condiment, and I mix a spoonful of coconut oil into my oatmeal in the morning – because apparently coconut oil is the new superfood. Second, we've been experimenting with lots of probiotic foods like KimChi, Sauerkraut, pickles, organic honey and homemade fermented beet juice.  This time of year I'm getting fresh chard and cukes from my garden too and they come with some helpful organisms riding along from the great outdoors.  You can get useful critters from any of the fresh from field produce available this time of year. Check your labels to find certified organic or live culture foods.  To be clear, I don't mean the well-known yoghurts and other probiotic labeled dairy products which, in my humble opinion, are just another packaged food ploy to stuff more dairy and sugar down your throat. I don't know if it is good or bad but my innards are a lot happier now after a month or so of working the probiotic, healthy food plan into my life.  It's amazing how large a change you can make in a short amount of time with a little focus.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio Last week I uploaded two, count ‘em, two, book reviews.  One for the Neal Stephenson SevenEves scifi tome and another for Moonwalking with Einstein, a treatise on memory techniques. Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. For the cost of a pack of Clean and Clear , to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … I was reading the New York Times in the airport on my way back from vacation.  There was an article in there about Lucy, the famous Australopithecine.  They found Lucy's fossilized bones in Kenya in 1974 and it really kicked off the study and understanding of all the different branches of the hominid family tree since. Lucy was a small, juvenile, female Australopithecine that lived in the forested grasslands of Africa a few million years ago.  They weren't humans in the sense that we think of Homo sapiens - the thinking ape.  They were a side branch or transitional form of hominid that seems to have been moving out of the trees to walk upright on the ground. According to the news, it seems Lucy's 2M+ year-old fossilized bones were making a tour of the US.  Some scientists took the opportunity to create a thorough CAT scan of them.  In this way they could get detailed digital images that they could analyze without having to have the bones themselves. One of the things that they discovered is a number of compression fractures.  These are the type of fractures you get when you hit something hard, like in car accident or a fall from a great height.  They postulate that poor little Lucy met her demise by falling out of a tall tree.  I question these conclusions.  I don't think anything so mundane happened.  I see the forensic evidence and I think Lucy was definitely into extreme sports.  She was probably wing-suit flying off the ridge from mount Kilimanjaro or paragliding over the volcanoes.  Maybe she was caught in a sudden gust of wind or was rattled by an ill-timed tremor from imbibing too much Red Bull.  Without fully developed opposable thumbs she couldn't hang on and she crashed.  I'm no scientist but I have watched many episodes of CSI Las Vegas and that's where the data leads me.  It was like an Australopithecine version of Point Break.  They had some mad-dog skills and liked to live on the edge those Australopithecines.  Live fast, die young, leave a fossilized pile of bone fragments – that was their motto. On with the show. Section one – Meditation and mindfulness in Sport - Voices of reason – the conversation Mike Croy – “DirtDawg50k” Mike Croy serves as a high school principal for special education students who have been diagnosed with severe emotional impairments. His area of expertise lies in working with at risk students and families for the past 20 years.  Mike is driven to serve by his belief that we are all works in progress and the key is to keep moving forward. Mike began teaching yoga and mindfulness/meditation classes to his students as a result of him obtaining his 200 RYT (Yoga Teacher Training) and has since started to offer it to staff and adults to help others find the space to be mindful and breathe in a hyper connected world.  He is also a 24x marathoner and has completed several ultramarathons including the Burning River 100. Contact information: mike@root2shine.com website: Root 2 Shine:     RSS FEED: Dirt Dawg's Rambling Diatribe: RSS FEED:  Section two Anatomy of a 30-day project - Outro Well my friends you have mindfully sat and watched your body's breath through the end of episode 4-347 of the RunRunLive Podcast.  Ohmm… Ohmm Padni ma… Yeah.  Rock solid.  Good job. I'm rolling off the long weekend and heading down to Atlanta to work.  I was out in Chicgao on holidays for a long weekend.  In my career I've been there many times but it was fun to go as a tourist.  I got up every morning and went out to run around the lakefront and Grant Park.  Two out of Three days it poured on me in the morning.  But that was ok.  I just took my shirt off and enjoyed myself.  I did a 2:20 long run Sunday morning and the path was packed with Chicago Marathon aspirants and club runners.  The triathletes were swimming their workouts in the lake. It just so happened that the Chicago Triathlon was also going on over at Grant Park.  There was a constant stream of bicycles on Lakeshore drive the whole time I was out.  We took the architecture tour up the river one night, went to Second City another night and then caught a Cubs game another night.  We walked through the Chicago Institute of Art one day as well.  Like I said it poured rain, but only while I was out running.   I'll share one image with you.  Monday morning I was running a fartlek run. I got up a 6:00 AM local time, ran down the river trail, crossed over on the Lakeshore Drive bridge, ran out to the end of Navy pier and circled around to head north on the lakeshore path.  It was early, overcast and humid.  It hadn't started to rain yet.  The lake was calm and the triathletes were cruising in the shallows parallel to the shore making little wave here and there. There are some sections of beach and sections of concrete along here as the path winds along the coves and points.  I passed the remnants of a beach volleyball tournament that was being disassembled.  Not too many runners were out yet.  Bicyclists were making their way inbound to the city.  Early morning maintenance crews were picking up trash and readying the day's projects. At one point as I ran along the cement wall I could look down and see into the water of Lake Michigan.  It was clear enough for me to see the sandy bottom and I had to stop because there was a 3-5 pound bass going about its business there immune to my strivings.  A few minutes later as I pushed north, throwing in occasional 2 minute surges, the heavens opened up with a warm downpour.  This broke the humidity and washed the sweat from my body.  My shoes squished along as I weaved around the deeper puddles.  Another good morning run in the windy city. “Life Moves pretty fast.  If you don't stop to look around once in a while you could miss it.” Ferris … Next up for me is the Wapack Trail race 18 miler.  I'm just going to try to have fun and enjoy myself.  If I can get in under 4 hours and not hurt myself that will be great! After that I have that Spartan race the next weekend.  I'm going to take Teresa up with me and spend the night.  My Beast race is on Saturday and she's going to do the sprint version on Sunday.  Coach wanted me to skip it and focus on the Portland Marathon in October.  If I stay on my nutrition plan and manage to squeeze some training in and stay healthy I could do well out there.  I'm not worried about it though.  I think my days of overwrought expectations are over! … Speaking of overwrought expectations, on one of the planes on the way to Chicago a lady next to me was reading “Fast Girl” – Suzy Favor-Hamilton's book.  I asked if it was any good and she said she was done with it and gave it to me.  I took it and read it over the next couple days.  I'll see if I can't write up a full review but I'm still processing it.  Suzy was a contemporary of mine.  We're about the same age. I remember her on the cover of that running magazine back in the 1990's.  She was fast and pretty and the media loved her.  She made 3 Olympic teams in the 1500 but mentally imploded in all of them.  It turns out she's bipolar and has been struggling with mental illness her whole life. The final manifestation of that mental illness was her becoming a high-paid escort in Las Vegas.  Apparently she brought the same enthusiasm to that as she brought to everything else – but that's a symptom of being bipolar.  I follow Suzy on Facebook and she is a genuinely likable person.  I'm still processing her story because there is so much intertwined here with the competition, the mental illness and yes, the sex.  It's a complicated mess for her and her family.  I'm glad that these types of illnesses have less of a stigma now than they did, but it's still a complicated mess.  It makes you wonder, when your mind is capable of such deception and complexity in the extreme, how much of what's going on in your head is real and how much any of it actually matters?  The human mind is a complex and sometimes deceptive intelligence.  We should all be careful to remember that. I'll leave you to think on that.  As you ping pong around on the inside of your overly complicated homo sapiens skull bone – how much does any of that noise matter?  Everyone thinks they are the center of the universe.  We worry about what other's think. We worry about being good enough, rich enough, smart enough, strong enough – we create, or allow that complex human brain to create stories and chaos.  You don't have to create that chaos.  All that noise is inside your own head and you and I, if we want to we can quiet it. Maybe you think you're alone in the world with your deamons.  But you're not. We're in this together my friend.  Quiet your mind.  Get some help if you need to.  You're not alone.  You've got us.  And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-347 – Mike Croy and the One Breath  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4347.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-347 of the RunRunLive Podcast.  Today we are going to reconnect with our old friend Mike the DirtDawg who has been doing a lot of useful work around mindfulness in his life, with his students and in his community.  I chat with him about some practical ways we can use mindfulness in our lives and some basic, easy ways to implement it.  In section one I’m going to zoom in on how meditation or mindfulness can help amateur athletes.  In section two I’m going to do a quick summary of how a 30 day project works and how you can use it to get some traction in your life.  Because, as I write this I’m wrapping up my latest 30 day plan.  I tend to try to do a bunch of things in parallel when I do 30 day projects.  This one I was trying to get up early, clean up my nutrition, avoid alcohol and work on my next book project.  It went very well, except for the last couple days where I was on vacation – that always causes some hiccups in the process.  But I managed to keep the damage minimal while not being bad company.  Up until that point though I had lost a bunch of weight and had mat all my goals and felt fantastic.  I didn’t get as much work done on my book project as I would have liked, but all in all it was a good month for me. I was particularly pleased with this because I took a 2 week break from running at the same time I took on the 30-day project. I kicked off the project on the 1st of August the day after my trail marathon.  The Achilles was hurting so coach gave me a week off.  After a week I ran once and felt awful.  I ended up walking back from that run.  That run was day 7 or 8 of the 30 day project, and as I will explain, that is when the project sucks the most.  I was in a bad place with no energy. My runs have been awful all summer.  I just felt sick, had no energy and was hating my runs.  I got them done but it was a struggle.  That’s one of the reasons I decided to put my foot down and use a 30-day project to clean up.  I decided to clean up my nutrition and with Rachel’s help rebuild my healthy biome. After the day-7 run debacle Coach smelled over-training and gave me another week off.  Not off, but off from running.  That’s when I started to turn the corner.  About 14 days in he finally gave me the green light and told me do an easy 1:15 run.  At this point I was lighter, healthier and well rested. I decided to go out at night after work. The night was cool, around 60, and the humidity had let up. I left everything at home and just wore a pair of racing shorts.  No phone, no bottle, no shirt – just my Garmin and the heart strap.  And - Oh my god! I felt weightless.  I couldn’t control myself and was literally flying.  I didn’t even start to feel any tiredness until the last long climb up to my house.  Coach was a bit peeved when I posted my ‘easy’ run and it turned out to be a 8+ mile marathon pace tempo run. But really, sometimes you just can’t help yourself.  The other thing I’m noticing is that my HR is staying down.  It’s behaving nicely and just the way I would expect it to.  My Achilles is still a little sore but I’m working it.  My runs since then have been fairly fabulous.   Plus, since I’m getting up early anyhow I can knock them out in the morning without much suffering.  It’s all good.  The wave is cresting again.  I’m going to see if I can keep the nutrition going until October.  In 30 days I got down to 175 pounds which is very light for me.  I think with a little focus I could get under 170 and I haven’t been there, ever.  I’m curious to see what that would do for my racing.  By the way, when I say ‘Clean Nutrition’ I mean eating 98% healthy, whole food, nothing packaged, lots of fruit and veg and nuts.  An occasional hit of fish or meat if I feel like I’m not getting enough calories.  I’ve cut out fried food, bread, most dairy and as much sugar as I can find on the food labels – although sometimes the bastards sneak some by me. When I set up the project with Rachel I told her my focus was not to lose weight but to get healthy.  But, as usual, once you focus on eating clean and healthy, the weight just comes off naturally.  It’s not due to a lack of calories per se, just a different mix.  Remember, the first two weeks of this I wasn’t even running.  There are a couple things I’m doing slightly different this time around.  First, I’m trying to get enough healthy fats.  I include olive oil in my salads and other meals as a condiment, and I mix a spoonful of coconut oil into my oatmeal in the morning – because apparently coconut oil is the new superfood. Second, we’ve been experimenting with lots of probiotic foods like KimChi, Sauerkraut, pickles, organic honey and homemade fermented beet juice.  This time of year I’m getting fresh chard and cukes from my garden too and they come with some helpful organisms riding along from the great outdoors.  You can get useful critters from any of the fresh from field produce available this time of year. Check your labels to find certified organic or live culture foods.  To be clear, I don’t mean the well-known yoghurts and other probiotic labeled dairy products which, in my humble opinion, are just another packaged food ploy to stuff more dairy and sugar down your throat. I don’t know if it is good or bad but my innards are a lot happier now after a month or so of working the probiotic, healthy food plan into my life.  It’s amazing how large a change you can make in a short amount of time with a little focus.  … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio Last week I uploaded two, count ‘em, two, book reviews.  One for the Neal Stephenson SevenEves scifi tome and another for Moonwalking with Einstein, a treatise on memory techniques. Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. For the cost of a pack of Clean and Clear , to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … I was reading the New York Times in the airport on my way back from vacation.  There was an article in there about Lucy, the famous Australopithecine.  They found Lucy’s fossilized bones in Kenya in 1974 and it really kicked off the study and understanding of all the different branches of the hominid family tree since. Lucy was a small, juvenile, female Australopithecine that lived in the forested grasslands of Africa a few million years ago.  They weren’t humans in the sense that we think of Homo sapiens - the thinking ape.  They were a side branch or transitional form of hominid that seems to have been moving out of the trees to walk upright on the ground. According to the news, it seems Lucy’s 2M+ year-old fossilized bones were making a tour of the US.  Some scientists took the opportunity to create a thorough CAT scan of them.  In this way they could get detailed digital images that they could analyze without having to have the bones themselves. One of the things that they discovered is a number of compression fractures.  These are the type of fractures you get when you hit something hard, like in car accident or a fall from a great height.  They postulate that poor little Lucy met her demise by falling out of a tall tree.  I question these conclusions.  I don’t think anything so mundane happened.  I see the forensic evidence and I think Lucy was definitely into extreme sports.  She was probably wing-suit flying off the ridge from mount Kilimanjaro or paragliding over the volcanoes.  Maybe she was caught in a sudden gust of wind or was rattled by an ill-timed tremor from imbibing too much Red Bull.  Without fully developed opposable thumbs she couldn’t hang on and she crashed.  I’m no scientist but I have watched many episodes of CSI Las Vegas and that’s where the data leads me.  It was like an Australopithecine version of Point Break.  They had some mad-dog skills and liked to live on the edge those Australopithecines.  Live fast, die young, leave a fossilized pile of bone fragments – that was their motto. On with the show. Section one – Meditation and mindfulness in Sport - Voices of reason – the conversation Mike Croy – “DirtDawg50k” Mike Croy serves as a high school principal for special education students who have been diagnosed with severe emotional impairments. His area of expertise lies in working with at risk students and families for the past 20 years.  Mike is driven to serve by his belief that we are all works in progress and the key is to keep moving forward. Mike began teaching yoga and mindfulness/meditation classes to his students as a result of him obtaining his 200 RYT (Yoga Teacher Training) and has since started to offer it to staff and adults to help others find the space to be mindful and breathe in a hyper connected world.  He is also a 24x marathoner and has completed several ultramarathons including the Burning River 100. Contact information: mike@root2shine.com website: Root 2 Shine:     RSS FEED: Dirt Dawg's Rambling Diatribe: RSS FEED:  Section two Anatomy of a 30-day project - Outro Well my friends you have mindfully sat and watched your body’s breath through the end of episode 4-347 of the RunRunLive Podcast.  Ohmm… Ohmm Padni ma… Yeah.  Rock solid.  Good job. I’m rolling off the long weekend and heading down to Atlanta to work.  I was out in Chicgao on holidays for a long weekend.  In my career I’ve been there many times but it was fun to go as a tourist.  I got up every morning and went out to run around the lakefront and Grant Park.  Two out of Three days it poured on me in the morning.  But that was ok.  I just took my shirt off and enjoyed myself.  I did a 2:20 long run Sunday morning and the path was packed with Chicago Marathon aspirants and club runners.  The triathletes were swimming their workouts in the lake. It just so happened that the Chicago Triathlon was also going on over at Grant Park.  There was a constant stream of bicycles on Lakeshore drive the whole time I was out.  We took the architecture tour up the river one night, went to Second City another night and then caught a Cubs game another night.  We walked through the Chicago Institute of Art one day as well.  Like I said it poured rain, but only while I was out running.   I’ll share one image with you.  Monday morning I was running a fartlek run. I got up a 6:00 AM local time, ran down the river trail, crossed over on the Lakeshore Drive bridge, ran out to the end of Navy pier and circled around to head north on the lakeshore path.  It was early, overcast and humid.  It hadn’t started to rain yet.  The lake was calm and the triathletes were cruising in the shallows parallel to the shore making little wave here and there. There are some sections of beach and sections of concrete along here as the path winds along the coves and points.  I passed the remnants of a beach volleyball tournament that was being disassembled.  Not too many runners were out yet.  Bicyclists were making their way inbound to the city.  Early morning maintenance crews were picking up trash and readying the day’s projects. At one point as I ran along the cement wall I could look down and see into the water of Lake Michigan.  It was clear enough for me to see the sandy bottom and I had to stop because there was a 3-5 pound bass going about its business there immune to my strivings.  A few minutes later as I pushed north, throwing in occasional 2 minute surges, the heavens opened up with a warm downpour.  This broke the humidity and washed the sweat from my body.  My shoes squished along as I weaved around the deeper puddles.  Another good morning run in the windy city. “Life Moves pretty fast.  If you don’t stop to look around once in a while you could miss it.” Ferris … Next up for me is the Wapack Trail race 18 miler.  I’m just going to try to have fun and enjoy myself.  If I can get in under 4 hours and not hurt myself that will be great! After that I have that Spartan race the next weekend.  I’m going to take Teresa up with me and spend the night.  My Beast race is on Saturday and she’s going to do the sprint version on Sunday.  Coach wanted me to skip it and focus on the Portland Marathon in October.  If I stay on my nutrition plan and manage to squeeze some training in and stay healthy I could do well out there.  I’m not worried about it though.  I think my days of overwrought expectations are over! … Speaking of overwrought expectations, on one of the planes on the way to Chicago a lady next to me was reading “Fast Girl” – Suzy Favor-Hamilton’s book.  I asked if it was any good and she said she was done with it and gave it to me.  I took it and read it over the next couple days.  I’ll see if I can’t write up a full review but I’m still processing it.  Suzy was a contemporary of mine.  We’re about the same age. I remember her on the cover of that running magazine back in the 1990’s.  She was fast and pretty and the media loved her.  She made 3 Olympic teams in the 1500 but mentally imploded in all of them.  It turns out she’s bipolar and has been struggling with mental illness her whole life. The final manifestation of that mental illness was her becoming a high-paid escort in Las Vegas.  Apparently she brought the same enthusiasm to that as she brought to everything else – but that’s a symptom of being bipolar.  I follow Suzy on Facebook and she is a genuinely likable person.  I’m still processing her story because there is so much intertwined here with the competition, the mental illness and yes, the sex.  It’s a complicated mess for her and her family.  I’m glad that these types of illnesses have less of a stigma now than they did, but it’s still a complicated mess.  It makes you wonder, when your mind is capable of such deception and complexity in the extreme, how much of what’s going on in your head is real and how much any of it actually matters?  The human mind is a complex and sometimes deceptive intelligence.  We should all be careful to remember that. I’ll leave you to think on that.  As you ping pong around on the inside of your overly complicated homo sapiens skull bone – how much does any of that noise matter?  Everyone thinks they are the center of the universe.  We worry about what other’s think. We worry about being good enough, rich enough, smart enough, strong enough – we create, or allow that complex human brain to create stories and chaos.  You don’t have to create that chaos.  All that noise is inside your own head and you and I, if we want to we can quiet it. Maybe you think you’re alone in the world with your deamons.  But you’re not. We’re in this together my friend.  Quiet your mind.  Get some help if you need to.  You’re not alone.  You’ve got us.  And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-346 – Joe De Sena on the Spartan Movement  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4346.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-346 of the RunRunLive Podcast.  Thank you for listening.  Sometimes I don't hear from you for a while and I get lonely.  I wonder if anyone is listening.  I thought it might due to a lack of positive feedback.  I grew up in the 70's and we were all about positive feedback.  That's why baby boomers are so needy.  The topic of today's show is Spartan.  I interview Joe De Sena the owner of Spartan Races.  He's a tightly wrapped dude with one of those clear, focused minds and the work ethic to support it.  In the first section I'm going to talk through my initial impressions of the Spartan race and its training.  I have one coming up in September and I'm starting to worry about my fitness level.  I expressed my concerns about things like not being able to do more than 2 pullups to coach.  He says I'm taking it too seriously and, I quote, “A Kardashian could do that race.”  Except he's not the one running it! In the second section I'll think a bit on our fascination with Sparta and what it says about us.  My training is focused on strength and biking right now.  I gave my Achilles a week off after the trail marathon but not really because I was down on the Cape over the next weekend walking the beach and riding for hours.  It was great to spend some time with myself but I think I may have overdone it.  I tried to do a 1:30 run on the roads when I got back and I ended up walking back the last mile.  It was the heat and my Achilles.  Now I'm giving some more time to heal.  I'm stretching and massaging and rehabbing.  I'm spending time on the bike and working on my core.  It is a good time of year to be taking a break from running.  It's still super hot and humid.   Speaking of hot and humid I watched the Women's Olympic Marathon and I though Amy, Shalane and Desi did a really good job of running their plans.  They hung with the best runners in the world and all finished in the top 10.  They inspired me and I'm sure they'll inspire the next generation of American women.  Buddy the old wonder dog is doing well.  He's almost all recovered from his lump surgery.  That should make him more comfortable in the short run.  It's too hot for him.  He hasn't been running except for what he normally does when we go for walks off-leash in the woods.  This time of year we get a lot of thunderstorms rolling through at nighttime with all the energy in the atmosphere.  Katie brought his crate up to the living room and when it gets really bad we can put him in there so he doesn't hurt himself.  Thunderstorms make him mental.  He'll go into the tub in the girl's bathroom or into one of the closets and start digging.  We cage him up for his own protection. By the way, I went for the follow up visit with my heart doctor and there's nothing wrong with me that they can see.  Which is good.  That leads me to conclude that my issues earlier in the summer were due to the heat, jet lag and the case of pneumonia with the course of antibiotics.  Basically my body, mind and soul were out of synch! Which is why I'm focusing on doing a bit of foundational bio-reengineering this month. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio Last week I uploaded an essay on why vacationing is so hard. Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. For the cost of a pack of Clean and Clear , to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … My reengineering project is a 30 day 5AM project.  The anchor of this project is that I'm getting up early every day, as close to 5 AM as I can manage.  The other attributes of it are: No alcohol Work on my nutrition plan to get stronger, rebuild my healthy biome and get leaner. Work on my next book Post a daily accountability video to YouTube to keep the project going. It's been going well.  I haven't hit the 5 AM every day but I've been close enough to be within the spirit of the exercise.  I have eliminated alcohol and have been eating clean and focusing on foods that will have a positive impact on my insides.  This weekend I made Kvass, which is a fermented beet juice and pickles using the cucumbers from my garden.  I'm such a home body.  The work on the book has been doing a lot of circling the work and not actually doing the work, but I'm positive.  My creativity tends to come in bursts.  I've gotten the videos up each day consistently and you can see them if you're interested in that sort of thing at my YouTube channel which is Cyktrussell. (Chris yellow king tom – Russell with two esses and two ells…) I've really learned or relearned some valuable lessons from this project.  First thing is that when you're dealing with a stable system, like your body, even if it is stable in a place you don't like, you have to be careful with the quantity and magnitude of changes.  Any change you make is going to cause the system to oscillate.  A stable system is stable because it has inertia.  It doesn't want to change.  A stable system resists change and it has memory.  It's like a rubber band.  The more you pull the more it resists and it always pulls in an effort to return to the stable state. Biological/mental systems are not digital. You can't just expect to insert a stimulus and to leap to a different state.  When you insert a stimuli the system won't change digitally or even linearly.  It will wobble as the opposing forces push and pull.  The more things you try to change the more random the wobbling feels. In my project I was trying to change sleep patterns and nutrition and my coffee intake and my alcohol consumption all at the same time.  In the first 10 days my system wobbled.  There were days that I was starving.  There were days where I was so tired I couldn't think or function.  There were days when I felt depressed and defeated.  When you want to make changes in anything.  When you want to innovate in your life.  You have to be prepared to suffer through an adjustment period.  I have shared with you before the metaphor that says all projects follow a U-shaped curve.  When you first start the project it's all unicorns and rainbows and enthusiasm.  When you get to the middle of the project it turns into an endless-seeming, hopeless, slog of work.  As you get closer to the finish it becomes hopeful again. Another useful metaphor I heard recently is to picture yourself standing on a mountain top.  You have climbed successfully to the top of this mountain but now you want to innovate or improve to a new state.  Picture that new state as another, higher mountain top that you can see across the valley.  You know how to get there.  You have to go down into the valley and work your way to climb up the other side to get to this new peak.  That's what innovation is like.  Identify that next peak.  Keep the vision of that new and next peak in your mind's eye, even as, especially when, you lose sight of it in the tangled underbrush of the valley.  … On with the show. Section one – The Spartan Race and Training for it -  Voices of reason – the conversation Joe De Sena Joe De Sena, founder and CEO of Spartan Race, is also a living legend in endurance and adventure racing circles — he completed the 135-mile Badwater Ultramarathon, raced the 140.6 miles of Lake Placid Ironman, and finished a 100-mile trail run in Vermont, all within one week. In 2014, De Sena authored , that changed countless lives and revealed the secrets to developing the resourcefulness and mental determination needed to become a true Spartan. Section two About Spartans and Stoics -  Outro Well my friends you have carried, climbed and crawled through a mud pit to the end of Episode 4-346 of the RunRunLive Podcast.  I have a knock knock joke you can tell your kids.  Ready?  Knock knock… Who'd there? Old Lady Old Lady who? Hey, I didn't know you could yodel! One of the great cultural advantages to being at my stage of life is that I can tell Dad jokes.  Next up for me is the Wapack trail race.  Have you signed up yet?  Even though I'm rehabbing my Achilles right now I am looking forward to Wapack. It's my favorite kind of trail race.  It's long enough to be interesting at 18 miles but not long enough to worry about.  It's technical enough to be interesting with lots of single path and roots and rocks and mountains but that same technical nature keeps you from getting too serious.  And, it's nice and small with good people.  I'll just try to get in under 4 hours and use the Spartan core strength I'm developing to manage it.  The weekend after is the Spartan race.  I haven't figured out the logistics for that yet.  Then in October I signed up for the Portland Marathon.  And in December the 4th Annual Groton Marathon if we can pull it off.   I'm staying busy.  Life has its seasons.  One thing I'm wondering about is the Boston Marathon.  After training well and not getting my time last year I honestly don't know if I want to or deserve to run it in 2017.  I do still believe I can run a qualifying time.  It's a question of when to fit that into my life.  I'm certainly not going to run a qualifying time before September when the times are due.  I jump an age group in 2018.  I'd like to have at least 20 Bostons but I'd like to earn them.  I don't know.  I truly do not know.  It's probably time for a change.  A bit of learning I can give you kids, and I'll write more on this at some point is about how you age athletically.  When you look at the literature you see the ability of an athlete tailing off in a nice shallow straight curve.  It shows athletes slowly losing their abilities, measured in finishing times, as they age. The curve drops a couple percentage points at a time. In my experience that is not how it works.  Like everything else in the human experience this process is non-linear, it is unpredictable and it is specific to the individual.  What I've found is that I have lost my speed in chunks, mostly as the result of injuries.  The line is more like a series of waves.  Where after 50 or so each subsequent wave crests a bit lower than the last one. The real question is not the performance line.  The real question is the fulfillment line, the challenge line and the happiness line.  The tricky task at hand is how to continue to, as our friend Peter says, “Run with joy” as the performance line trends down and the waves of aging break relentlessly against the breakwaters of youth.  The answer I think is to remember to be grateful.  Grateful for the victories, grateful for challenges and grateful for the chance to get up today and breathe the deep humid air of this good earth.  Take a deep breath right now, my friends. That is life in your lungs.  Celebrate. And I'll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-346 – Joe De Sena on the Spartan Movement  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4346.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-346 of the RunRunLive Podcast.  Thank you for listening.  Sometimes I don’t hear from you for a while and I get lonely.  I wonder if anyone is listening.  I thought it might due to a lack of positive feedback.  I grew up in the 70’s and we were all about positive feedback.  That’s why baby boomers are so needy.  The topic of today’s show is Spartan.  I interview Joe De Sena the owner of Spartan Races.  He’s a tightly wrapped dude with one of those clear, focused minds and the work ethic to support it.  In the first section I’m going to talk through my initial impressions of the Spartan race and its training.  I have one coming up in September and I’m starting to worry about my fitness level.  I expressed my concerns about things like not being able to do more than 2 pullups to coach.  He says I’m taking it too seriously and, I quote, “A Kardashian could do that race.”  Except he’s not the one running it! In the second section I’ll think a bit on our fascination with Sparta and what it says about us.  My training is focused on strength and biking right now.  I gave my Achilles a week off after the trail marathon but not really because I was down on the Cape over the next weekend walking the beach and riding for hours.  It was great to spend some time with myself but I think I may have overdone it.  I tried to do a 1:30 run on the roads when I got back and I ended up walking back the last mile.  It was the heat and my Achilles.  Now I’m giving some more time to heal.  I’m stretching and massaging and rehabbing.  I’m spending time on the bike and working on my core.  It is a good time of year to be taking a break from running.  It’s still super hot and humid.   Speaking of hot and humid I watched the Women’s Olympic Marathon and I though Amy, Shalane and Desi did a really good job of running their plans.  They hung with the best runners in the world and all finished in the top 10.  They inspired me and I’m sure they’ll inspire the next generation of American women.  Buddy the old wonder dog is doing well.  He’s almost all recovered from his lump surgery.  That should make him more comfortable in the short run.  It’s too hot for him.  He hasn’t been running except for what he normally does when we go for walks off-leash in the woods.  This time of year we get a lot of thunderstorms rolling through at nighttime with all the energy in the atmosphere.  Katie brought his crate up to the living room and when it gets really bad we can put him in there so he doesn’t hurt himself.  Thunderstorms make him mental.  He’ll go into the tub in the girl’s bathroom or into one of the closets and start digging.  We cage him up for his own protection. By the way, I went for the follow up visit with my heart doctor and there’s nothing wrong with me that they can see.  Which is good.  That leads me to conclude that my issues earlier in the summer were due to the heat, jet lag and the case of pneumonia with the course of antibiotics.  Basically my body, mind and soul were out of synch! Which is why I’m focusing on doing a bit of foundational bio-reengineering this month. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio Last week I uploaded an essay on why vacationing is so hard. Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. For the cost of a pack of Clean and Clear , to, you know, remove that extra shine off your brow, you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … My reengineering project is a 30 day 5AM project.  The anchor of this project is that I’m getting up early every day, as close to 5 AM as I can manage.  The other attributes of it are: No alcohol Work on my nutrition plan to get stronger, rebuild my healthy biome and get leaner. Work on my next book Post a daily accountability video to YouTube to keep the project going. It’s been going well.  I haven’t hit the 5 AM every day but I’ve been close enough to be within the spirit of the exercise.  I have eliminated alcohol and have been eating clean and focusing on foods that will have a positive impact on my insides.  This weekend I made Kvass, which is a fermented beet juice and pickles using the cucumbers from my garden.  I’m such a home body.  The work on the book has been doing a lot of circling the work and not actually doing the work, but I’m positive.  My creativity tends to come in bursts.  I’ve gotten the videos up each day consistently and you can see them if you’re interested in that sort of thing at my YouTube channel which is Cyktrussell. (Chris yellow king tom – Russell with two esses and two ells…) I’ve really learned or relearned some valuable lessons from this project.  First thing is that when you’re dealing with a stable system, like your body, even if it is stable in a place you don’t like, you have to be careful with the quantity and magnitude of changes.  Any change you make is going to cause the system to oscillate.  A stable system is stable because it has inertia.  It doesn’t want to change.  A stable system resists change and it has memory.  It’s like a rubber band.  The more you pull the more it resists and it always pulls in an effort to return to the stable state. Biological/mental systems are not digital. You can’t just expect to insert a stimulus and to leap to a different state.  When you insert a stimuli the system won’t change digitally or even linearly.  It will wobble as the opposing forces push and pull.  The more things you try to change the more random the wobbling feels. In my project I was trying to change sleep patterns and nutrition and my coffee intake and my alcohol consumption all at the same time.  In the first 10 days my system wobbled.  There were days that I was starving.  There were days where I was so tired I couldn’t think or function.  There were days when I felt depressed and defeated.  When you want to make changes in anything.  When you want to innovate in your life.  You have to be prepared to suffer through an adjustment period.  I have shared with you before the metaphor that says all projects follow a U-shaped curve.  When you first start the project it’s all unicorns and rainbows and enthusiasm.  When you get to the middle of the project it turns into an endless-seeming, hopeless, slog of work.  As you get closer to the finish it becomes hopeful again. Another useful metaphor I heard recently is to picture yourself standing on a mountain top.  You have climbed successfully to the top of this mountain but now you want to innovate or improve to a new state.  Picture that new state as another, higher mountain top that you can see across the valley.  You know how to get there.  You have to go down into the valley and work your way to climb up the other side to get to this new peak.  That’s what innovation is like.  Identify that next peak.  Keep the vision of that new and next peak in your mind’s eye, even as, especially when, you lose sight of it in the tangled underbrush of the valley.  … On with the show. Section one – The Spartan Race and Training for it -  Voices of reason – the conversation Joe De Sena Joe De Sena, founder and CEO of Spartan Race, is also a living legend in endurance and adventure racing circles — he completed the 135-mile Badwater Ultramarathon, raced the 140.6 miles of Lake Placid Ironman, and finished a 100-mile trail run in Vermont, all within one week. In 2014, De Sena authored , that changed countless lives and revealed the secrets to developing the resourcefulness and mental determination needed to become a true Spartan. Section two About Spartans and Stoics -  Outro Well my friends you have carried, climbed and crawled through a mud pit to the end of Episode 4-346 of the RunRunLive Podcast.  I have a knock knock joke you can tell your kids.  Ready?  Knock knock… Who’d there? Old Lady Old Lady who? Hey, I didn’t know you could yodel! One of the great cultural advantages to being at my stage of life is that I can tell Dad jokes.  Next up for me is the Wapack trail race.  Have you signed up yet?  Even though I’m rehabbing my Achilles right now I am looking forward to Wapack. It’s my favorite kind of trail race.  It’s long enough to be interesting at 18 miles but not long enough to worry about.  It’s technical enough to be interesting with lots of single path and roots and rocks and mountains but that same technical nature keeps you from getting too serious.  And, it’s nice and small with good people.  I’ll just try to get in under 4 hours and use the Spartan core strength I’m developing to manage it.  The weekend after is the Spartan race.  I haven’t figured out the logistics for that yet.  Then in October I signed up for the Portland Marathon.  And in December the 4th Annual Groton Marathon if we can pull it off.   I’m staying busy.  Life has its seasons.  One thing I’m wondering about is the Boston Marathon.  After training well and not getting my time last year I honestly don’t know if I want to or deserve to run it in 2017.  I do still believe I can run a qualifying time.  It’s a question of when to fit that into my life.  I’m certainly not going to run a qualifying time before September when the times are due.  I jump an age group in 2018.  I’d like to have at least 20 Bostons but I’d like to earn them.  I don’t know.  I truly do not know.  It’s probably time for a change.  A bit of learning I can give you kids, and I’ll write more on this at some point is about how you age athletically.  When you look at the literature you see the ability of an athlete tailing off in a nice shallow straight curve.  It shows athletes slowly losing their abilities, measured in finishing times, as they age. The curve drops a couple percentage points at a time. In my experience that is not how it works.  Like everything else in the human experience this process is non-linear, it is unpredictable and it is specific to the individual.  What I’ve found is that I have lost my speed in chunks, mostly as the result of injuries.  The line is more like a series of waves.  Where after 50 or so each subsequent wave crests a bit lower than the last one. The real question is not the performance line.  The real question is the fulfillment line, the challenge line and the happiness line.  The tricky task at hand is how to continue to, as our friend Peter says, “Run with joy” as the performance line trends down and the waves of aging break relentlessly against the breakwaters of youth.  The answer I think is to remember to be grateful.  Grateful for the victories, grateful for challenges and grateful for the chance to get up today and breathe the deep humid air of this good earth.  Take a deep breath right now, my friends. That is life in your lungs.  Celebrate. And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We’ve got a full agenda for today – so I won’t babble on too much.  I’ve got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen’s message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I’m also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that’s all I’m going to be able to fit into this episode.  So I’ll put the interview up front and the race report on the back and we’ll call it a day! Since I’m pretty sure I’m going to run long I’ll cut my comments short. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it’s hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you’re stuck.  You push harder, you practice more hours, but you’re stuck. The example they use is typing.  Most typists get to a certain point and don’t get any faster.  They get to the ‘good enough’ plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough’ plateau you self-talk yourself into being as good as you’re going to get.  Your mind says, “Well, since I’m not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can’t, either way you’re right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don’t take ‘no’ for an answer. I’ll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can’t” – sometimes it’s as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you’re your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won’t be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can’t operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It’s a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b’ key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you’ll quickly realize you can’t run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k’s as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long’s 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k’s, and a 50-miler last November. I am registered for the Tour D’ Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world’s most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn’t finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit’s handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn’t I?) I’ll keep this quick.  I’ve got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It’s an out-and-back course so you can do as much or as little as you like. Then in September I’ll be doing that Spartan race and if all goes well I’ll be interviewing Joe the owner for the next episode. Then I’ll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we’re going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I’m working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I’m going to have to get healthy and find some creative time.  So I’ve kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I’m two days into it. I’m going to make a short video every day when I get up to document it and I’ll see if I can get those up on my YouTube Channel ‘cyktrussell’and on the RunRunLive website.  I can’t imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I’m doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn’t explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-345 – Wilson Horrell – Lift Heavy Run Long  (Audio: link)       Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello my friends and welcome to episode 4-345 of the RunRunLive Podcast.  We've got a full agenda for today – so I won't babble on too much.  I've got an interview for you with Wilson Horrell from lift heavy-run-long who has a fascinating and educational back story. I had done an interview with Josh LaJunie who is an ultra running vegan from New Orleans – but I messed up the recording and I figured we just had a vegan last episode.  The eat vegan on $4 a day got a lot of feedback.  Some folks were very enthusiastic about Ellen's message, some were less enthusiastic and wanted me to balance that out with some fat-adaptive athletes.  Which I will at some point. My personal opinion is that nutrition is quite specific to the individual and you need to find what works for you.  That process may involve some coaching but keep an open mind.  As athletes we have the added wrinkle of our performance to think about. I'm also going to treat you to my Eagle Creek Marathon race report, but true to form it came out so long that's all I'm going to be able to fit into this episode.  So I'll put the interview up front and the race report on the back and we'll call it a day! Since I'm pretty sure I'm going to run long I'll cut my comments short. … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. For the cost of an 850 gram can of (the shipping is probably a bit onerous) you can be a member of the runrunlive support crew.  There is no shipping charge for membership and I just today fixed the bug in the annual membership signup process! Links are in the show notes and at RunRunLive.com … Just a quick sentiment … On Plateaus… One of the interesting asides in the book I read last week about memory was a short bit on what to do when you practice something but hit a plateau.  I think we all know this works.  Initially when you learn a new discipline, whether an exercise routine or really, anything new it your learning follows the same basic arc. Initially it's hard and you learn slowly.  Then you hit a stretch of rapid improvement. Eventually you plateau.  And then you're stuck.  You push harder, you practice more hours, but you're stuck. The example they use is typing.  Most typists get to a certain point and don't get any faster.  They get to the ‘good enough' plateau. How do you get unstuck?  How do you get through the plateau? Science shows 3 things that you can do, or at least try.  Mindset, discomfort and approach. .” The first one is mindset.  When you reach that ‘good-enough' plateau you self-talk yourself into being as good as you're going to get.  Your mind says, “Well, since I'm not getting better anymore I must be at the top end of my ability.”  Like everything else once we let our minds tell that story, we internalize it and it manifests. Like your parents and coaches always told you “Whether you think you can or you think you can't, either way you're right!”  You have to fix your mindset.  The people who break through performance plateaus essentially don't take ‘no' for an answer. I'll give you an example from my book on how to qualify for the Boston marathon.  When I talk to runners about running a qualifying time they will invariably say “I could never do that!”  I always ask a dumb question – “Why not?”  If you reframe your mindset then the question becomes “How do I?” instead of “I can't” – sometimes it's as simple as making that mental switch. The next that has proved to be effective in breaking through plateaus is to force yourself you're your discomfort zone.  In the typing example this would mean forcing yourself to type at a faster rate even though you are making more mistakes.  Even if you fail a lot – you assume the higher level of performance and hang in there until the plateau is broken. The key here is you have to really push to spend time in a place where you will most certainly fail consistently at first.  Embracing the failure is part of the key to breaking the plateau.  Starting at a higher level of performance and sticking with it until you catch up is the other part.  Both are very uncomfortable. The marathon qualification example is to start with the training paces you need to run to qualify.  Even though at first you won't be able to maintain them.  It will hurt and you will fail.  If you stick with it you can find a new level of performance. Getting yourself to perform above the comfort zone (plateau) works hand in hand with the mindset of believing you can do it. Lastly, when you think you can do it, and you force yourself out of your comfort zone into the failure zone you will be forced to find new approaches.  In a sense you can't operate at that level and it forces you to abandon your existing approach and try approaches that support that higher level of performance. You will find the consistent areas where you are making mistakes – the failure points.  Just like lowering the water level reveals the rocks, upping your forced performance reveals your weaknesses.  Then you can devise focused practice to fix these failure points and enable the new level.  It's a virtuous cycle. When you get to the point of re-evaluating your approach a coach or an expert can be a big plus. They have seen those mistake patterns before and can help you fix them faster. In the typing example, maybe you find that when you speed up you consistently miss the ‘b' key or the semi-colon.  You can devise exercises that focus on those.  Or maybe switch to a Dvorak keyboard layout to totally change the approach. In the qualification example forcing yourself to run those faster-than-comfortable 1600 repeats will reveal flaws in your form and mechanics.  A coach might quickly help you fix it.  Either way you'll quickly realize you can't run on your heels and hold those paces. There you go – simple way to break through a plateau.  Give it a try. On with the show. Section one –   Voices of reason – the conversation Wilson “BeefCake” Horrell Hey Chris, My name is Wilson Horrell, sometimes referred to as “Beefcake”, and I am a 39 year old, married, father of 2 children (ages 10 & 7). I am a raging drug addict and alcoholic, who after years of living and unhealthy life and blowing through a $2 million dollar windfall, found running, CrossFit, and people to be my new addiction, as I sobered up and began the process of picking up the pieces.    I started running 5k's as an effort to stop smoking and lose some weight. I found a community of trail runners who welcomed, not only me as a person, but were also open to my slow pace. My love of the trail came about immediately, as I enjoyed the lack of pounding that the soft dirt placed on my over-sized body. I heard about Lift Heavy Run Long's 50mile &400 Deadlift club. I set my sights on this, and ran various distances until this goal was achieved. Since I started on my fitness journey in 2013, I have participated in numerous CrossFit events, some obstacle races, a couple of marathons, a handful of 50k's, and a 50-miler last November. I am registered for the Tour D' Spirit 24-Hour Race in Memphis, TN on Sept 30-Oct. 1 I am an incredibly average runner, as well as average athlete. I enjoy the endurance sports, as I like spending long periods of time in introspection. I like the slower paced events, and enjoy listening to the internal struggle that exists between the body and the brain.   I do not take for granted the role that people in the running community, combined with the CrossFit community, played in saving my life, and providing me with happiness. I became a partner in Lift Heavy Run Long, LLC last December because I wanted a challenge and purpose. Our goal is to build as large and strong of a community as possible for those who enjoy an active lifestyle. We want to encourage the people in the fitness community, but also welcome the people who are struggling to make the decision to change their life through fitness. I know first-hand, how scary and intimidating it can be to sign up for that first race, or first fitness class. We want to help people who are struggling to take that first step.   I love positivity, and I love being inspired. I have found that running and lifting provides a multitude of opportunities to connect with other people and be of service.    I have a blog, which started as fitness journal, but has since turned into an almost daily rambling of all of the craziness that goes through my oddly designed brain. Von and I also started a podcast, where we are trying to find some of the world's most inspirational people, who are leading lives of fulfillment through following their bliss. Back Squat 325lbs Push Press 250lbs Front Squat 240lbs Deadlift 415lbs Fastest 5k 26:20 Fastest 10k 54:36 Sylamore 50K 2015. Finished Dead Last, but was robbed of this title because they grouped the final three of us in alphabetical order 10:22 Stanky Creek 50K 2015 7:30 Tunnel Hill 50miler 14:52 Didn't finish dead last, but with enough perseverance, I can get there. Section two Eagle Creek Trail Marathon - Outro Well my friends you pulled the one arm bandit's handle, hit the progressive jackpot, won the car and wheelbarrows full of shiny golden coins that are at the end of Episode 4-345 of the RunRunLive Podcast.  (Really had to work that one didn't I?) I'll keep this quick.  I've got a lot of projects going on in parallel this month. Next up is the Wapack Trail race on September 4th.  I expect some of you to come up and run this with me.  Or just come up and volunteer.  It's an out-and-back course so you can do as much or as little as you like. Then in September I'll be doing that Spartan race and if all goes well I'll be interviewing Joe the owner for the next episode. Then I'll be gunning for the Portland Marathon in October with coach – which actually has some significance because I am aging up another 10 minutes for my Boston Qualification time for 2018. Then of course we have to decide if we're going to do the Groton Marathon at Christmas again.  This would be our fourth outing and I was thinking about opening it up to the 50-staters and the Marathon Maniacs. In the meantime I'm working on my next book and speaking project. And, oh yeah, working full time, traveling and now that my kids are out of college, seeing if we can fix up the house, consolidate our finances and, what the heck, work on my marriage. In order to support this swarm of ill-conceived projects I'm going to have to get healthy and find some creative time.  So I've kicked off a project in August to get healthy.  This includes cleaning up my nutrition, no more alcohol and getting up a 5:00AM every day.  I'm two days into it. I'm going to make a short video every day when I get up to document it and I'll see if I can get those up on my YouTube Channel ‘cyktrussell'and on the RunRunLive website.  I can't imagine why anyone would want to see my burry-eyed, discombobulated 5AM apparition, but I'm doing it for accountability. … When I was hanging out with my sister Lou this weekend she was telling me about a crime data study she had seen.  Basically all the crime data for cities is publically available so institutions have taken to turning the methods of big data loose on it to see if they can learn anything. It seems one of the things they found, not unexpectedly, was that certain areas of the cities were hot zones for crime.  But they also saw something that they couldn't explain.  Within these hot spots were small bubbles that were crime free.  There were oases of peace in the worst parts of the city. When they looked to see why and what caused these bubbles they consistently found that it was due to one person in that neighborhood.  That person ran a gym or a business and kept the kids off the street.  That single person created a clearing for peace to manifest. One person made that happen. One person made a difference in their neighborhood. One person created a bubble of love in the rip tide of hate. You can be that person. Be the person your dog thinks you are and I'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-337 – Addiction Counseling with Greg Milbourne  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4337.mp3] Link Team Hoyt Boston 2016 Campaign -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-337 of the RunRunLive Podcast.  Today we are going to continue our exploration of the relationship between addiction and endurance sports with longtime friend of the show Greg.  I recorded this interview a few weeks ago the same week I spoke with Nate so I was using that discussion as a starting point with Greg to till new ground. In section one I’ll give you my Boston Marathon 2016 walk through.  In section two I’ll give you a post I wrote on innovation that has a business slant but you folks are smart enough to tease out how it all applies to your personal lives as well.  Remember no Harry’s razors ads here, because then my kids don’t get to go to school. That’s right.  One of the companies I was on the leadership team of sold a good sized deal to Gillette who makes those expensive razor blades everyone is trying to disintermediate.  If we hadn’t sold that deal, I wouldn’t get my bonus and my kids would be street urchins now.  That’s why we’re Ad free and listener supported – to keep my kids off the street.  To keep the lights on we have created members’ only content. By signing up for a membership, you will get… Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! (I’m working on my Eastern States Race report this week, and something funny for Eric) Exclusive Access to Individual Audio Segments from all Shows Intro’s, Outro’s, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3’s you can download and listen to at any time. (I’ve got episodes 4329 – 4335 up – in pieces - already) We will consider other benefits as they are requested by you, because when you’re a member it’s all about you! I’d like to welcome new members Ken, Rebecca, Foti and Greg for helping keep the kids off the street over here at RunRunLive. The Boston piece in this show is a bit long so I’ll keep my intro comments brief.  I’m in my taper for Boston.  I knocked out my last real workout on Sunday with a 9 mile pace run that was again right where I need to be.  The weather looks decent.  Now I just have to have a good day. I’m trying to eat clean and relatively lightly this week.  I’m locked down.  I’ve got no travel until next week and I’ve got enough projects to keep me busy.  It’s still very stressful to sit around and try to stay calm.  … So, It’s time to line up for Boston again.  When this episode drops it will be Friday before the Patriot’s Day.   20 years ago I started running again and ran my first Boston Marathon.  It had its way with me that first year.  It taught me a lesson about what the marathon distance expects from a runner.  Boston expects even more. When I first started running Boston it was still mostly a local affair.  We had our fans and acolytes among the serious runners of the world but it was a still a local race and a local tradition.  When the rest of the world didn’t really care much about city marathons we had a deeply embedded heroic culture and mythology that was already a century old.  We grew up with the marathon in our lives. Boston shaped the long distance road running culture in Boston and New England.  The spring and fall race calendar revolved around it.  You were either training for Boston or training to qualify for Boston.  Seasons of training and racing that had a nice and comfortable cadence. Some things have changed, but things always change in this world.  It’s still the greatest marathon in the world.  And it’s still our marathon. Over the last couple years Boston has become a bit of a white whale for me.  But I’m working on that.  I know I can’t keep doing it forever and the new standards and new qualification windows really force it uncomfortably into my life. I’m completely grateful to have had the privilege of this old race in my life.  I’m grateful to have been able to meet the great men and women who have written their stories there.  Time is a river and you can never step in the same water twice, but I’m happy to have gotten my feet wet when I had the chance.  On with the Show! Section one - Running Tips Boston 2016 Walkthrough - Voices of reason – the conversation Greg Millbourne – As a psychologist, a father, a husband, a runner, a former Army officer and a former country manager of an American business in Russia, I bring a varied and eclectic style to my work. Trained in marital, family and child therapy, I have worked with clients from childhood into retirement and enjoy the diversity of seeing people at all stages of their life and development. My goal is to maximize happiness and reduce anxiety and the impediments to truly enjoying your life. To do so, I am happy to see individuals, couples or families, and look forward to seeing you! Section two What is innovation - Outro That’s it my friends, let the credits roll as we gracefully taper our way out of Episode 4-337 of the RunRunLive Podcast.  With any luck this episode will drop on the Friday before Boston.  Remember, Boston, being the special, on-of-a-kind unicorn that it is, is held on Monday.  That’s Monday the 18th.  Then I have to turn my cranky old self around and pull off the Groton Road Race the following weekend.   I’m starting back into a fairly heavy travel schedule so that should keep me busy.  After Boston I’ve got my Grand Canyon adventure planned for the middle of May.  And I told Coach I’d run the Portland Marathon with him in the fall.  But, I really don’t have any athletic goals for the summer.  I’d consider a trail 50K if I could find an interesting one.  I want to get off the roads and I’ve never raced the 50K distance – so that would be something new for me.  I think that’s what my future agenda is going to skew towards – new and interesting stuff.  You can still support my Team Hoyt campaign for Boston.  The links are in the show notes.  April 24th is the Groton Road Race. You can runit virtually if you’re not in the area – or show up and say hi - just go to .  We took a crew out Saturday and cleaned all the trash up on one section of the 10k to make it pretty for you.  … I’m a bit stressed out this week, because, you know, beyond all of this I still have a job and a family and a home and an old dog to take care of!  I took Buddy to the vet and they thought he was fine.  I have a regularly scheduled appointment in June and we’ll decide whether we want to remove the big fatty tumor in the ‘armpit’ of his back leg that seems to be impinging on his range of motion.  He’s happy.  He still gets out.  Ironically this week as I’m laying low into Boston he’ll get plenty of walks around the neighborhood.  Hey, if all he can do is give hugs, that’s ok with us.    … Closing comments Who out there has seen the original Batman movie?  I’m not talking about Michael Keaton.  I’m talking about the campy one they made from the TV show in 1966.  In one of the scenes they have Batman (played by Adam West) trying to get rid of a bomb.  The bomb is one of those ones like in the cartoons.  A cannon ball shaped thing with a fuse burning.  Batman has the bomb in his hands and is running around the piers on the waterfront trying to get rid of it. The gag is that every time he goes to throw it in off the pier there is something in the way.  Like a boat or a flock of ducks.  So he’s running around with this smoking bomb that he can’t get rid of.  I had a workout like that last week.  Coach scheduled a little tune up workout of 3 sets of 3 X 200 meters all out with 20 second rest between reps and 3 minutes between sets.  It’s basically a lactic acid buffering workout.  Fine tuning for the race. Compared to what I have been doing it’s an easy workout, maybe 3-4 miles total even with the warm up and cool down.  I was working from home and of course the day got away from me and it was getting into the afternoon before I got ready to go.  I was coming off a delayed flight from Chicago the night before and was a bit jet lagged. I figured I’d head down to the track and knock it out.  I drove down to the track and much to my surprise and frustration there was a track meet in progress!  Who do these people think they are using my track! I had to go to plan B.  I figured I’d just knock them out in my neighborhood.  But, of course, my neighborhood doesn’t have the 200’s marked off.  I had to go back to my desk and program this workout into my Garmin.  It took a few minutes to do this, because the workout is a bit detailed in structure.  Then I synced it to my watch and headed out. I ran about a 2K warm up and hit the button to start the first 200.  I’m going all out on these, 99% effort, which for my neighbors I’m sure looked like I was having some sort of fit in the road.  Now, I’ve done enough track work to know how far approximately 200 meters is.  I got to that point and the watch didn’t go off.  Now I’m thinking, “Did I enter 200M into the watch or 300M?” Because there’s a big difference there for this workout. I turn around and do another one back to where I started and now I’m pretty sure the distance is wrong.  No problem I’ll check the watch and see what it says.  The only problem is that in order to do that I have to stop the workout in process.  Crap.  I stop the workout and start editing it on the watch and I still can’t tell what it says because the watch has converted everything to miles and even though I’m a smart guy I don’t know how to convert 200 or 300 meters to .19 blah blah miles.  So, I have to change the watch default to metric and then see that I indeed programmed 300m instead of 200m.  That’s not going to work. Back to the house.  Log back into Garmin Connect. Fix the workout.  Re-sync.  Back out the door. The actual workout really wasn’t that bad, but it fought me all day, it was a test of wills and I wasn’t going to let it win.  In the end this easy 30 -40 minute workout probably chewed up 2 hours of my afternoon. Just like Adam West trying to get rid of that smoking bomb. I’ll see you out there.   So, yeah, the universe is in balance… – and l’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -

The RunRunLive 4.0 Podcast Episode 4-337 – Addiction Counseling with Greg Milbourne  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4337.mp3] Link Team Hoyt Boston 2016 Campaign -> MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-337 of the RunRunLive Podcast.  Today we are going to continue our exploration of the relationship between addiction and endurance sports with longtime friend of the show Greg.  I recorded this interview a few weeks ago the same week I spoke with Nate so I was using that discussion as a starting point with Greg to till new ground. In section one I'll give you my Boston Marathon 2016 walk through.  In section two I'll give you a post I wrote on innovation that has a business slant but you folks are smart enough to tease out how it all applies to your personal lives as well.  Remember no Harry's razors ads here, because then my kids don't get to go to school. That's right.  One of the companies I was on the leadership team of sold a good sized deal to Gillette who makes those expensive razor blades everyone is trying to disintermediate.  If we hadn't sold that deal, I wouldn't get my bonus and my kids would be street urchins now.  That's why we're Ad free and listener supported – to keep my kids off the street.  To keep the lights on we have created members' only content. By signing up for a membership, you will get… Access To Exclusive Members Only audio Member only race reports, essays and other bits just for you! (I'm working on my Eastern States Race report this week, and something funny for Eric) Exclusive Access to Individual Audio Segments from all Shows Intro's, Outro's, Section One running tips, Section Two life hacks and Featured Interviews – all available as stand-alone MP3's you can download and listen to at any time. (I've got episodes 4329 – 4335 up – in pieces - already) We will consider other benefits as they are requested by you, because when you're a member it's all about you! I'd like to welcome new members Ken, Rebecca, Foti and Greg for helping keep the kids off the street over here at RunRunLive. The Boston piece in this show is a bit long so I'll keep my intro comments brief.  I'm in my taper for Boston.  I knocked out my last real workout on Sunday with a 9 mile pace run that was again right where I need to be.  The weather looks decent.  Now I just have to have a good day. I'm trying to eat clean and relatively lightly this week.  I'm locked down.  I've got no travel until next week and I've got enough projects to keep me busy.  It's still very stressful to sit around and try to stay calm.  … So, It's time to line up for Boston again.  When this episode drops it will be Friday before the Patriot's Day.   20 years ago I started running again and ran my first Boston Marathon.  It had its way with me that first year.  It taught me a lesson about what the marathon distance expects from a runner.  Boston expects even more. When I first started running Boston it was still mostly a local affair.  We had our fans and acolytes among the serious runners of the world but it was a still a local race and a local tradition.  When the rest of the world didn't really care much about city marathons we had a deeply embedded heroic culture and mythology that was already a century old.  We grew up with the marathon in our lives. Boston shaped the long distance road running culture in Boston and New England.  The spring and fall race calendar revolved around it.  You were either training for Boston or training to qualify for Boston.  Seasons of training and racing that had a nice and comfortable cadence. Some things have changed, but things always change in this world.  It's still the greatest marathon in the world.  And it's still our marathon. Over the last couple years Boston has become a bit of a white whale for me.  But I'm working on that.  I know I can't keep doing it forever and the new standards and new qualification windows really force it uncomfortably into my life. I'm completely grateful to have had the privilege of this old race in my life.  I'm grateful to have been able to meet the great men and women who have written their stories there.  Time is a river and you can never step in the same water twice, but I'm happy to have gotten my feet wet when I had the chance.  On with the Show! Section one - Running Tips Boston 2016 Walkthrough - Voices of reason – the conversation Greg Millbourne – As a psychologist, a father, a husband, a runner, a former Army officer and a former country manager of an American business in Russia, I bring a varied and eclectic style to my work. Trained in marital, family and child therapy, I have worked with clients from childhood into retirement and enjoy the diversity of seeing people at all stages of their life and development. My goal is to maximize happiness and reduce anxiety and the impediments to truly enjoying your life. To do so, I am happy to see individuals, couples or families, and look forward to seeing you! Section two What is innovation - Outro That's it my friends, let the credits roll as we gracefully taper our way out of Episode 4-337 of the RunRunLive Podcast.  With any luck this episode will drop on the Friday before Boston.  Remember, Boston, being the special, on-of-a-kind unicorn that it is, is held on Monday.  That's Monday the 18th.  Then I have to turn my cranky old self around and pull off the Groton Road Race the following weekend.   I'm starting back into a fairly heavy travel schedule so that should keep me busy.  After Boston I've got my Grand Canyon adventure planned for the middle of May.  And I told Coach I'd run the Portland Marathon with him in the fall.  But, I really don't have any athletic goals for the summer.  I'd consider a trail 50K if I could find an interesting one.  I want to get off the roads and I've never raced the 50K distance – so that would be something new for me.  I think that's what my future agenda is going to skew towards – new and interesting stuff.  You can still support my Team Hoyt campaign for Boston.  The links are in the show notes.  April 24th is the Groton Road Race. You can runit virtually if you're not in the area – or show up and say hi - just go to .  We took a crew out Saturday and cleaned all the trash up on one section of the 10k to make it pretty for you.  … I'm a bit stressed out this week, because, you know, beyond all of this I still have a job and a family and a home and an old dog to take care of!  I took Buddy to the vet and they thought he was fine.  I have a regularly scheduled appointment in June and we'll decide whether we want to remove the big fatty tumor in the ‘armpit' of his back leg that seems to be impinging on his range of motion.  He's happy.  He still gets out.  Ironically this week as I'm laying low into Boston he'll get plenty of walks around the neighborhood.  Hey, if all he can do is give hugs, that's ok with us.    … Closing comments Who out there has seen the original Batman movie?  I'm not talking about Michael Keaton.  I'm talking about the campy one they made from the TV show in 1966.  In one of the scenes they have Batman (played by Adam West) trying to get rid of a bomb.  The bomb is one of those ones like in the cartoons.  A cannon ball shaped thing with a fuse burning.  Batman has the bomb in his hands and is running around the piers on the waterfront trying to get rid of it. The gag is that every time he goes to throw it in off the pier there is something in the way.  Like a boat or a flock of ducks.  So he's running around with this smoking bomb that he can't get rid of.  I had a workout like that last week.  Coach scheduled a little tune up workout of 3 sets of 3 X 200 meters all out with 20 second rest between reps and 3 minutes between sets.  It's basically a lactic acid buffering workout.  Fine tuning for the race. Compared to what I have been doing it's an easy workout, maybe 3-4 miles total even with the warm up and cool down.  I was working from home and of course the day got away from me and it was getting into the afternoon before I got ready to go.  I was coming off a delayed flight from Chicago the night before and was a bit jet lagged. I figured I'd head down to the track and knock it out.  I drove down to the track and much to my surprise and frustration there was a track meet in progress!  Who do these people think they are using my track! I had to go to plan B.  I figured I'd just knock them out in my neighborhood.  But, of course, my neighborhood doesn't have the 200's marked off.  I had to go back to my desk and program this workout into my Garmin.  It took a few minutes to do this, because the workout is a bit detailed in structure.  Then I synced it to my watch and headed out. I ran about a 2K warm up and hit the button to start the first 200.  I'm going all out on these, 99% effort, which for my neighbors I'm sure looked like I was having some sort of fit in the road.  Now, I've done enough track work to know how far approximately 200 meters is.  I got to that point and the watch didn't go off.  Now I'm thinking, “Did I enter 200M into the watch or 300M?” Because there's a big difference there for this workout. I turn around and do another one back to where I started and now I'm pretty sure the distance is wrong.  No problem I'll check the watch and see what it says.  The only problem is that in order to do that I have to stop the workout in process.  Crap.  I stop the workout and start editing it on the watch and I still can't tell what it says because the watch has converted everything to miles and even though I'm a smart guy I don't know how to convert 200 or 300 meters to .19 blah blah miles.  So, I have to change the watch default to metric and then see that I indeed programmed 300m instead of 200m.  That's not going to work. Back to the house.  Log back into Garmin Connect. Fix the workout.  Re-sync.  Back out the door. The actual workout really wasn't that bad, but it fought me all day, it was a test of wills and I wasn't going to let it win.  In the end this easy 30 -40 minute workout probably chewed up 2 hours of my afternoon. Just like Adam West trying to get rid of that smoking bomb. I'll see you out there.   So, yeah, the universe is in balance… – and l'll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -