step up run and really struggled to get my Heart rate up into zone 4 at the end.  My legs wouldn’t do it.  It’s been humid here and I don’t do well in the heat and humidity.  Last Sunday I was down on the Cape with my kids and ran a 17 miler out on the rail trail.  I got out early, I positioned a bottle of water out on the course at around 4.5 miles out.  I was doing an out and back so I would be able to refill my bottle at 4.5 and around 13.  But it was so humid I ran myself into serious dehydration in that middle 8 miles.  By the time I got back to my bottle I had the chills and was feeling classic dehydration symptoms.  I got some water in me but the last 4.5 miles were rough.  My legs were sore for a couple days.  Good thing I have a down week this week.  Combination of running on spent legs and running myself out of water.  Made my way to the hammock and did some napping and reading after that.  It’s cooling off now.  We’re sliding into autumn and then fall.  Buddy, the old wonder dog, was miserable in the heat and humidity, but now that it’s cooling and drying off he has come back to life.  I ‘ve been referring to it as ‘the quickening’.  … I’ll tell you a funny story from last week.  Friday morning I was open with my first call at noon.  I got up early did some work and decided to knock off my workout mid-morning so I could drive down to the Cape in the afternoon.  I had a hill workout that would take me around an hour and I planned to get back around 11:00 so I could clean up and be on the call at noon. I got out and hit my hill workout.  It wasn’t too hot, but hot enough to work up the sweat engine.  I got back to the house, stripped off my wet clothes and was about to jump into the shower.  My phone starts ringing in my office.  I run to check the number and it’s the company I’m supposed to have a call with at noon.  So I pick it up.  My contact says, “We’re all on the phone waiting for you.” I say, “I thought the call was at noon?” He says, “We rescheduled it.” I say, “Ummm…OK, I’ll dial in.” So there I am 5 minutes late for an important call, buck naked, sweating like a fountain.  So, I picked up the phone and dialed into the call.  Good thing it wasn’t a video call.  Go ahead.  Hold that picture in your head for the next time you talk to me on the phone! On with the show. … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Getting past a bad workout Voices of reason – the conversation Bob Dunfey – RD Maine Marathon Updates from Maine Marathon   |    MARATHON, HALF MARATHON, RELAY | SUNDAY, OCTOBER 1, 2017 AT 7:45 AM | PORTLAND, MAINE       7 Weeks to Race Day! We don't want to scare you, we know it's still summer, but race day is creeping up on us! There's still plenty of time to get your training miles in though, maybe with some of our new race ambassadors?   2017 Gorham Savings Bank Maine Marathon Race Ambassadors We were so impressed by everyone who applied to be a race ambassador this year, it was hard to narrow it down! But narrow it down we did and we're very pleased to introduce our first class of race ambassadors: Jennifer Boudreau Half-marathon | Gardiner, ME | |  |  |  Julia Clukey Half-marathon | Portland, ME |  Nathan Ferrell Relay | Falmouth, ME |  |  |  Shelby Kaplan Marathon | Portland, ME |  |  Jon Meneally Marathon | Sabattus, ME |  Chelsea Peterson Marathon |  Portland, ME |  |  |  You'll see them out training this fall in their Maine Marathon training shirts, leading training runs, and talking about how their preparations for October 1 are going on social media. All six Race Ambassadors are excited to share what they love about this event and how they can share that with you, so make sure to follow them for updates. For more details on this great group, visit the  !   A Sneak Peek at the Medal And all you have to do is cross the finish line....   We're on Instagram! We're expanding across the social sphere... Follow us, heart us, share us, retweet and regram us, let us know what you like! Tag your posts with #mainemarathon and #mymainemarathon so we can find you too!   Training Shirts Now Available! Have you seen the new Maine Marathon training shirts? If you visited the Maine Track Club/Maine Marathon table at the Beach to Beacon expo, you probably did, but if not, feast your eyes. Lightweight and moisture-wicking, these will keep up with you on your long runs and let everyone know what you're training for. Available now for $15 (includes postage) on  .    Run With Us On October 1, 2017!           Thank you to our sponsors—we couldn’t do it without you! … Section two – In Praise of the Grateful Dead  - Outro Ok my friends you have run along the rocky sea shore to the end of episode 4-372 of the RunRunLive Podcast.  Nice work.  Here we are slipping into fall.  You all will be tapering into your big fall races now, right?  Good luck.  Stay healthy.  We had a full on solar eclipse this week in the US and parts of the UK.  It was nice to see people focusing on the wonders of science for a couple hours.  I’m going to run the Wapack Trail Race on September 3rd if anyone is interested in coming up for it. The full race is a super technical 18 mile mountain race.  You could run it as a 2-person relay if you want. It’s a hard course but very pretty, very New England and very special.  I’ll have to download 2 Grateful Dead concerts for it because if I’m lucky I’ll break 4 hours. Then The next thing for me is the Maine Marathon.  I don’t feel like I’m in the best marathon shape but we’ll see what happens over the next 4-5 weeks.  You never know.  I’ve been working on eating clean and losing some weight this week.  Somehow, I crept back up over 180 since June.  I’d like to work my way down closer to 170 for race weight.  I have a predisposition towards chubbiness and my body is very efficient so even with my running volume it doesn’t’ take much for some extra weight to creep on around the middle. Similarly, I can take it off quickly by adjusting my calories a bit and eating clean. If I didn’t work out so much it would be a horror show.  I’d have to learn how to live on 1500 calories a day.  … I stumbled across a conversation this morning.  Someone was asking how to find balance.  A respondent suggested that they use a model called the ‘seven elements of wellness’.  I traced this model back to the .  It’s basically a set of advice for students on how to not get overwhelmed.  Similar to other models that segment your life into the different aspects or gardens.  The trick is how to give each garden enough water to thrive while not over attending any one aspect.  That’s the trick to a balanced approach to life, tactically, daily, is to devote a certain amount of your energy to each of these segments.  The balance will flow and flux over time but you need to pull up to a high enough level and consciously allocate time to each important segment each day.  Otherwise you get sucked into one aspect, like work or religion and you lose your humanity in the process. And that’s no good. I’ll see you out there. MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks -